Elevated Nutrition and Wellness

Roasted Butternut Squash Soup

As summer turns to fall the weather can be a bit unpredictable. Try my Roasted Butternut Squash Soup hot or chilled for an anytime favorite this season! This recipe is packed with antioxidants vitamin A (in the form of beta-carotene) vitamin C and E. Enjoy the beauty boosting benefits that will nourish your body and skin from this inside out with this Roasted Butternut Squash Recipe

Anti-Aging Butternut Squash

Looking to freshen up your look this fall? Start with your plate! Butternut squash is rich in vitamin C which will help your skin to heal from the sun soaked summer. A study published in the American Journal of Clinical Nutrition examined the associations between nutrient intakes and skin aging in 4025 women. The research found that higher intakes of vitamin C and linoleic acid (essentail fatty acid found in olive oil) as well as lower intakes of fat and carbohydrates were associated with better skin aging appearance.(1) This research further supports a great reason to enjoy my Roasted Butternut Squash Soup this week!

Youthful Benefits of Roasted Butternut Squash

One cup of roasted butternut squash contains more than 450% of your recommended daily intake of vitamin A.(2) This particular nutrient inhibits collagen breakdown which is important for maintaining the structure of your skin. Collagen production and amount in the skin help to keep your complexion looking youthful and reduce wrinkles.

Making this soup with bone broth, a rich source of collagen will also increase the protein content of the soup. Now, even though bone broth contains collagen does not necessarily mean that it turns into wrinkle reducing collagen in your own skin. The collagen and protein found in bone broth will be reduced down to amino acids which are the building blocks for your body. These tools will be used to nourish your essential organs like the heart, brain, and liver first.

We begin to see a decline in skin, hair and nail health when there is poor nutrient content in your diet. The body will prioritize the essential organs first and pull nutrients from your skin, hair and nails to help support those organs. This is why you see the decline (or improvement) in visible beauty there first and the easiest. So be sure to include a nutrient and protein rich soup like my Roasted Butternut Squash Soup to support healthy skin all Fall and Winter long!

How to Cut Butternut Squash

When it comes to winter squash, many are intimidated with how to cut them. Big, odd shaped vegetables with tough skins can make anyone squeamish when staring it down with a big knife in your hands. Here are a few tips for cutting your butternut squash and not your fingers!

  1. Peel the skin off your squash with a potato peeler. This will help to make the squash easier to cut.
  2. Make sure your knife is sharp and of good quality. Check out my favorite knives here.
  3. Slice the ends of the squash off and then cut it length wise.
  4. Next use a spoon to scoop out the seeds of your squash. Feel free to roast your butternut squash seeds as well!
  5. Finally, slice the squash length wise again in 1/2 long pieces. Then cut them into cubes.

Fall Beauty Secrets

As the cool weather eases its way into your home, be sure to add in these beautifying nutrition and lifestyle tips and trick to feel your boost your beauty! Start simple and focus on increasing your fruit and vegetable intake. Aim for 5-8 servings (roughly 1 cup cooked or raw or a small piece of fruit) per day to improve your nutrient intake.

 

We know that vitamin C is important for boosting your immunity this time of year. Be sure to include vitamin C rich fruits and veggies like winter squashes, bell peppers, citrus (simply add lemon or lime to your water), broccoli, berries, and more. Be sure to eat them through out the day as vitamin C is water soluble and needs to be replenished regularly.

 

This time of year, it is not uncommon to see the scales tip in an unfavorable direction. Do yourself a favor and don’t dive into heavy dieting! A restrictive diet can be hard on your body during the cold weather and having too few calories can leave you nutrient depleted. Rather, approach your habits from a place of love as opposed to punishment. Exercise because it feels good (and can be fun!), eat to nourish your body, and prioritize rest and restorative (or stress management) practices to increase your energy.

Acknowledge the Beauty Within

After fall comes winter and with winter comes a slew of goal setting and sometimes self criticism. But I know deep down you have the power to recognize all the amazing things you have been doing over this past year. You can acknowledge the good habits you have build and as you enter into the holiday season, you can embrace the opportunity to keep those good habits going!

 

Take time to breathe, slow down, and take note of the wonderful changes that are taking place right before your eyes. Look at the shifts in the world around you as it makes leaps and bounds into the new season and take the moment to acknowledge the natural shifts that will happen within too.

Roasted Butternut Squash Soup

Sweet and satisfying soup. This recipe is perfect for dinner, lunches to keep you energized and focused, or both!

Course lunch, main, Soup
Cuisine American, Mediterranean
Keyword butternut squash, fall, soup, winter squash
Prep Time 10 days
Cook Time 1 hour 30 minutes
Servings 8 Servings

Ingredients

  • 1 tbsp olive oil
  • 2 medium butternut squash about 6 lbs peeled, seeded and chopped
  • 1 dash sea salt and pepper
  • 1 medium yellow onion chopped, let sit for 10 minutes
  • 3 cloves garlic chopped, let sit for 10 minutes
  • 2 medium pears
  • 1/2 tsp ground nutmeg
  • 1/4 tsp black pepper
  • 1/4 tsp cayenne pepper
  • 2 cups bone broth or low-sodium broth of choice
  • 3/4 cup coconut milk canned, organic
  • 16 tbsp pumpkin seeds divided; 2 tbsp per serving (topping)
  • 1/4 cup coconut milk to finish with a drizzle over top (topping)

Instructions

  1. Preheat oven to 375 F. Lightly spray two baking sheets with olive oil and set aside.

  2. Chop the ends off the butternut squashes. Cut in half width wise just below the bulb. Slice the larger end of the squash (bulb) in half length wise and scoop out the seeds with a spoon. Lay all pieces on a flat and end carefully use a sharp knife to peel the skin off. Compost the skin and ends. Chop the squash into 1/2 squares and add to the baking sheet.

  3. Toss the squash lightly with olive oil, salt and pepper. Place in oven to roast for about 30 minutes or until lightly charred and pierces easily with a fork. (This is also a great snack so watch out for hungry vultures in the form of family members trying to eat the squash once its done!)

  4. In a medium pan, add in olive oil and heat over medium heat. Add the chopped onion and garlic. Cook until translucent.

  5. Add in the chopped and seeded pear, nutmeg, pepper and cayenne. Cook until pear pierces easily with a fork.

  6. Add broth and bring to a boil then turn the heat down to simmer. Add in the buttternut squash. Simmer gently for 5 minutes and remove from heat. Add in the coconut milk and stir.

  7. Use an emulsion blender to puree the soup. No emulsion blender? Simply spoon your chunky soup into a high speed blender and puree in batches. Work through the chunky soup until it is all smooth and well blended.

  8. Once mixture is uniform, feel free to gently reheat by simmering and serve. Top with additional coconut milk and 2 tbsp or so of pepitas (pumpkin seeds).

Recipe Notes

This soup is an excellent one to prepare for fall meal prep and weekday lunches. Be sure to have a really good seal on your containers to have a flawless day with your packed lunch.

 

Enjoy with some hearty sourdough as desired or just as is. This recipe can also be reformed and made with carrots, sweet potatoes or any of your favorite denser winter squashes.

 

I loved this recipe cold just as much as I did hot, which made for the perfect early fall late summer transition. ENJOY! 🙂

References
Written by:

Hi! My name is Eleanor, I have a love for delicious and nutritious dishes, the outdoors, great people, and good times! I am a Registered Dietitian and an enthusiast when it comes to learning about health and how I can help others to feel their best. Learn more about living vibrantly on my site and take your health to the next level with a more individual approach when you meet with me.

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