Butternut Squash Soup

Here are some tips on making healthy back to school snacks for your kids at any age from Kristiana Balac, Marketing Manager at Score Sports Center.


We’ve said goodbye to summer and hello to fall, bringing along busy school schedules, coordinating carpools and cooling temperatures. It’s important to keep the family eating healthy and maintaining strong immunity systems during this hectic time of the year. These fall months mean butternut squash, pumpkins, garlic, and sweet potatoes are in season.

Butternut squash is fat free, cholesterol free and sodium free. It provides you and your family with a great source of fiber, potassium, magnesium, Vitamin A and Vitamin C. Chop in an onion, poblano pepper and serve over black beans and a tortilla and you have yourself a protein and fiber packed enchilada for the kids.

Pumpkins are fat free, cholesterol free and sodium free. Pumpkins are also a great source of Vitamin A and C. If you’re planning to carve pumpkins this fall season, save your pumpkin seeds. These itty bitty seeds are packed with magnesium and other important vitamins that benefit your heart, liver and immune system. Clean them off, sprinkle some salt and bake them in the oven. They make a great little snack that is easy to pack and fun to eat for the kids.

Garlic  is one of the best foods you can cook with it. A single ounce of garlic contains nearly a quarter of the recommended daily intake of Manganese, Vitamin B6, Vitamin C, Selenium and a gram of fiber. Garlic contains Allicin which acts as a medicinal property, helping to boost your immunity system to combat that pesky common cold. Chop up 1-2 cloves of garlic and add to every meal.  Plus it adds great flavor to any meat or vegetable.

Sweet Potatoes are fat free, low in sodium, cholesterol free and a great source of fiber and potassium. Sweet potatoes also contain high levels Vitamins A and C. Make them fun for the kids by slicing them up into french fry size pieces, drizzle a bit of olive oil over top and season with salt. Bake them in the oven and make your own sweet potato fries. The kids won’t argue about eating their vegetables.

Between school, extracurricular activities and daily errands, it can be hard to find time to make meals for the family. Here is an easy recipe that you can make ahead, store in your freezer and enjoy when you need. Make your family’s health a priority.  Keep the cold virus away this fall and try out this recipe!

Butternut Squash Soup

Yield: 6 servings
Time: 1 hour

Ingredients:
1 (2 to 3 pound) butternut squash, peeled and seeded
2 sweet potatoes, peeled and chopped
1 leek, chopped
1 medium onion, chopped
1 carrot, chopped
6 cups chicken stock
Nutmeg
Cinnamon
Salt and freshly ground black pepper

Directions:

  1. Cut squash into 1-inch chunks.
  2. 
Heat olive oil or coconut oil on a saute pan over medium heat.
  3. Add onion, carrot and leek. Cook until translucent,
 about 8 minutes.
  4. Add squash, sweet potato and stock. Bring to a simmer
 and cook until squash is tender, about 15 to 20
 minutes.
  5. 
Remove squash chunks with slotted spoon and place in 
a blender and puree. Return blended squash to pot. Stir and season with nutmeg, cinnamon, salt, and pepper.
  6. 
Serve with a dollop of sour cream or greek yogurt, pumpkin seeds or cilantro on top.

*If you’re going to freeze, be sure that your soup is completely cool. Separate the soup into serving size tupperware for an easy re-heat.