My mom’s butternut squash soup has always been one of my favorite comfort foods. On a chilly day, a hearty soup like this one is a satisfying meal that warms the body from the inside out.
My mother’s cancer journey is what inspired me to learn as much as possible about nutrition, particularly how to eat when you’re facing a challenging diagnosis. Everything I do here at Nutriologic is in my mother’s memory. I’m thrilled to share this recipe from my family to yours!
Butternut squash soup is so popular that many mass-produced canned soup brands have tried to replicate its flavor. Unfortunately, the store-bought versions can often have much more sodium than an adult should eat in a day. The FDA recommends limiting sodium consumption to under 2,300 milligrams per day, which is only about as much as a teaspoon of salt! Too much sodium can lead to a plethora of health problems, including high blood pressure, weight gain, and heart disease.
This version delivers more flavor with less salt. It also has cancer-fighting benefits: Several ingredients contain compounds called antioxidants, which, like the name suggests, neutralize oxidized molecules in the body. Oxidation is a normal process that happens inside everyone, even if they are completely healthy. But when too much oxidation happens, the body is under oxidative stress and has too many free radicals. Free radicals are unstable atoms that cause illness and premature signs of aging by damaging cells inside the body. When someone experiences too much of this oxidative cell damage, they are at increased risk of chronic diseases including heart disease, diabetes, and cancer. The way you eat can help minimize your risk of cancer, and if you are diagnosed, can fuel your body’s fight against the disease.
This delightful soup is also a great source for antioxidants and immune support. Often during the colder months, the flu and other illnesses can be rampant. The antioxidants in this soup help sustain a healthy immune system.
Ingredients
- 1 tablespoon avocado oil
- ½ tablespoon minced garlic
- ½ medium white onion
- 1 diced tomato
- ¼ teaspoon onion powder
- ¼ teaspoon pink Himalayan salt
- ¼ teaspoon garlic powder
- 2 cups butternut squash
- 2 medium potatoes
- 4 cups low sodium vegetable broth
- 1 cup water
Preparation
Place avocado oil in a large soup pot on medium-high heat.
When the oil reaches a simmer, add the minced garlic and onion powder. Cook for 5 minutes, stirring occasionally.
Dice the tomato into small pieces.
Peel and cube the butternut squash and potatoes into approximately 1 inch pieces.
After the garlic and onion powder have cooked for 5 minutes, add the diced tomato, salt, and garlic powder and cook for 3 more minutes.
Add the butternut squash, potatoes, low-sodium vegetable broth, and water. Bring to a boil.
Then, once the soup boils, reduce the heat to low and continue to cook until the butternut squash is soft, about 25-30 minutes.
Using a ladle or large measuring cup, transfer the soup into the blender and blend all ingredients on medium for one minute.
Pour the mixture back into the pot, stir and return to the burner for an additional 2 minutes on low-medium heat.
Benefits
- Butternut squash gets its vibrant orange color from compounds called carotenoids. Carotenoids are antioxidants that the body converts to vitamin A during the digestion process. Vitamin A is commonly known as the anti-infective vitamin because it is required for normal functioning of the immune system.
- One cup of butternut squash contains all the vitamin A you need in a day, plus nearly half the recommended daily amount of vitamin C. Vitamin C is also an antioxidant that supports the immune system.
- Potatoes add more than richness to this soup: They also add iodine, which is essential for balancing thyroid hormones. Thyroid hormones control your metabolism, which in turn influences your energy levels and your weight. Iodine is essential to keep the thyroid in good working order, and the body cannot make iodine on its own. For this reason, we must get this trace mineral through food.
- Potatoes are also rich in flavonoids, carotenoids, and phenolic acids, which all function as antioxidants in the body.
Source & Reference
Higdon, Jane; Drake, Victoria J.. Evidence-Based Approach to Vitamins and Minerals (Health Benefits and Intake Recommendations) (p. 135). Thieme. Kindle Edition.
