by: Tara Fuller
Health Benefits of Butternut Squash are substantial, especially given its low calories: 45 calories per 100g. In addition to its rich source of dietary fiber and phytonutirents, it contains vital polyphenol anti oxidants and vitamins. Those are a lot of fancy words; but it means it's good for the body and will fill you up with fewer calories while making you feel like you indulged.
In fact, it has more vitamin A than pumpkin at 10630 per 100g, providing 354 percent of RDA. That’s a lot! This is important because vitamin A is necessary for skin, vision and mucus membranes as well as helping to protect the body against some cancers such as lung and oral cavity. And if this wasn't enough bang for your buck, Butternut squash is also a great source of B-complex vitamins.
The recipe below has been adapted from several online recipes to create what I believe is the best tasting squash soup I've ever eaten! This says a lot since I don't like squash soup and have tried many. The recipe below has no dairy, no butter and is only around 125 calories per serving! That's amazing! Not to mention, the nutmeg provides an added bonus for brain health because it's been shown to boost brain power, and who doesn't need that?! ~ Bon Appetit
|A Delicious but Healthy Butternut Squash Soup|
1 Butternut Squash peeled, seeded and cut into 1 inch pieces*
2 Tablespoon coconut oil (butter is fine but less healthy)
Enough chicken or vegetable broth to cover squash
Half of large Onion
3-6 Garlic Cloves, peeled
Melt coconut oil in heavy pan large enough for 2-3 cups of broth. Once melted, add chopped onions and sauté. Add chopped squash, garlic cloves and broth until vegetables are just covering. Bring broth to a boil; reduce heat and continue cooking until squash is soft, about 45 minutes. Once soft, place in a blender or food processor until creamy; pour into bowls and sprinkle with salt, pepper and nutmeg to taste. Crab meat can be added to make this a protein rich indulgently tasting meal that’s certain to please as well as keep you within your daily caloric goals.
*This video will show you how to easily cut and peel a Butternut Squash