Butternut squash is a Louisiana-grown winter squash packed with nutrients. It is rich in antioxidant vitamins A and C to boost your body’s defense against disease, a good source of fiber and low in calories. It has a sweet nutty taste like pumpkin and can replace it in any pumpkin recipe. However, it has more vitamin A than pumpkin. Choose whole butternut squash without bruises, spots or wrinkled surface with stem firmly attached to fruit. It should feel heavy in hand and produce a woody note upon tapping. Cut the stem end and slice It into two halves; remove the seeds and stringy part. Cut into wedges or cubes and use them in cooking. The skin is not edible, but the seeds can be roasted and eaten. Enjoy butternut squash in soups, stews, casseroles, pancakes, steamed, and mashed with yams etc.

Here is a quick flavorful butternut squash soup recipe to enjoy this winter.

Creamy Butternut Squash Soup with Shredded apples

Ingredients

• 2 16oz boxes of frozen pureed butternut squash
• 2 medium apples (try Golden Delicious or Gala)
• 1 Tbsp olive oil
• ½ tsp pumpkin pie spice
• 2 cans (12 oz each) fat-free evaporated milk
• ¼ tsp salt
• 1/8 tsp ground black pepper

Directions

1. Place frozen squash in a microwave-safe dish, cover loosely, defrost in microwave on medium power for 5-10 min, until mostly thawed.
2. Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside ¼ cup.
3. Warm oil in a 4-quart saucepan over medium heat. Add all but ¼ cup of the apples. Cook and stir until apples soften, about 5 minutes.
4. Stir in thawed (or blended) squash and pumpkin pie spice.
5. Add the evaporated milk about ½ cup at a time, stirring after each addition.
6. Season with salt and pepper.
7. Cook and stir over high heat just until soup is about to boil.
8. Ladle into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice if desired and serve.

Tip:

For chunkier soup, try two bags (14 oz each) frozen diced butternut squash.

Or cut a fresh butternut into small chunks, microwave it covered with 1 inch of water on high for 5–10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin and puree in a blender until desired consistency.

Yield: 4 servings

Serving size: 1½ C soup;

Each serving provides: calories 334, total fat 4 g, saturated fat 1 g, cholesterol 7 mg, sodium 370 mg, total fiber 5 g, protein 18 g, carbohydrates 62 g, potassium 1,142 mg.

Source:

United States Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute (2009): Keep the Beat Recipes: Deliciously Healthy Dinners. NIH Publication # 10-2921.

References

• Squash - Not Just a Summer Vegetable
• Creamy Squash Soup With Shredded Apples
• Winter Squash