Tag Archives: butternut squash

SOUTHWESTERN BUTTERNUT SQUASH SOUP

Butternut squash has vitamin A, vitamin C and beta-carotene . It is a good source of vitamin B6, potassium, manganese, and magnesium. I realize butternut squash is healthful, but it was a hard sell to my family. I finally developed a recipe even they will eat. I know by putting a southwest spin on a dish, my family will eat almost anything. Including my newest recipe, Southwestern Butternut Squash Soup. Enjoy!

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RECIPE

Ingredients:
• 1½ pounds butternut squash, peeled, seeded, and cut into equal size chunks
• 1 Tbsp. safflower oil (or spray generously with Pam®)
• ½ cup onion, sliced
• ¼ cup sweet pepper, chopped (I used an orange pepper to preserve that lovely orange color)
• 1 tsp. Kosher salt or pink Himalayan salt
• 1 Tbsp. Chili seasoning mix (I use Bloemer’s brand)
• 1 quart vegetable stock (or chicken stock)
• 1 Tbsp. lime or lemon juice
• (optional) Cilantro for garnish
• (optional) sour cream for garnish

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Directions:
1. Heat the oil in the bottom of a 4 quart pot.
2. Add onions and peppers. Cook for 1 minute over medium heat.
3. Add squash to the pot. Salt.100_1090
4. Reduce heat to low, cover, and steam until squash is fork-tender* (approximately 30 minutes)
5. Remove from heat. Stir in half of the stock and deglaze the pan with a wooden spoon or spatula.
6. Ladle the squash into a Vitamix (or food processor). Puree until smooth. Don’t overfill container. If necessary, process in batches.100_1091
7. Return squash puree to the pot, add the chili seasoning mix1, and stir.
8. Return the pot to medium heat and add the remaining stock. Cook until heated through, stirring occasionally to combine. For a thicker soup, simmer until soup reduces.
9. Remove pot from heat. Stir in the lime juice and serve with a sour cream and cilantro garnish with tortilla chips on the side.

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Yum!
Variations:
Kick up the heat level by adding a seeded and thinly sliced jalapeño pepper garnish.
1Vitamix users: During the pureeing of the squash, add the chili seasoning. Then to rinse the container, Add the rest of the stock to the container, run just enough to remove the stuck on squash, then pour into the pot.
*If your cookware isn’t waterless, add one cup of the vegetable stock to steam the squash.

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Filed under Chili and Stew, Cilantro, cooking, Healthful Eating, Mexican, Recipes, Soups & Stews

Fast Food Can Be Healthful, too

By special request, here is an encore of a post from last year.

Wild Alaskan Salmon

Thaw salmon and season lightly

With quality cookware and ingredients, a supercharged healthy meal is less than half an hour away. On the menu: wild Alaskan salmon fillets, steamed broccoli with red bell pepper, and steamed butternut squash. The food is high in nutrients and antioxidents, especially if it’s not overcooked. I prefer steaming over low heat. More of a technique than a recipe, here is how to have a great and easy meal in a short time.

What you’ll need to make dinner for four: Four salmon fillets, two large bunches of broccoli, one red bell pepper, one medium butternut squash, Butter Buds or Molly McButter, and pumpkin pie spice mix.

Salmon: Be sure to buy wild Alaskan salmon. It may be pricey but it’s worth it, both in nutrition and taste. If frozen, thaw in the refrigerator before cooking. Place fillets in a dry, preheated skillet–skin side down. Sprinkle lightly with pumpkin pie spice. Cover, reduce heat to its lowest setting, and cook for fifteen minutes. Do not lift the lid to peek. Serve salmon with…

Butternut Squash: Rich in beta carotine, butternut squash often is overlooked. It doesn’t need butter, salt, or much of anything to season it. It’s tasty on its own.  To serve four, buy a medium size Butternut squash.

I cut the squash into long strips and scrape away the seeds. Then using the Kitchen Cutter and #1 cone, I grate the squash (you can use a hand grater or food processor if you don’t own a Kitchen Cutter). Steam the grated squash in a 1-quart covered sauce pan over low heat. As with the salmon, don’t lift the lid. As soon as the lid spins, turn off the heat and leave covered for about ten minutes. The cooked squash will be the consistency of mashed potatoes. Sprinkle with pumpkin pie spice (Tying the flavor with the salmon) and stir.

The broccoli and red bell pepper make a colorful dish, rich in vitamins and fiber.  Wash one red bell pepper and enough broccoli flowerets to feed four. Julienne the pepper. Steam with broccoli in a covered two-quart sauce pan over low heat. As soon as the lid spins, turn off heat and leave covered for fifteen minutes for crisper vegetables, twenty for more tender. Sprinkle with Butter Buds or Molly McButter and serve.

Quality Cookware

Steam in covered pans over low heat

The three dishes take only about thirty minutes including prep time. Because the food is steamed over low heat, the pans come clean easily.  The food is delicious without a lot of additives or salt, and it’s figure-friendly.
Dinner!

Colorful and delicious.

Leave a comment

Filed under cooking, Fish, Healthful Eating, Salmon

Fast Food That’s Super Healthful

Wild Alaskan Salmon

Thaw salmon and season lightly

With quality cookware and ingredients, a supercharged healthy meal is less than half an hour away. On the menu: wild Alaskan salmon fillets, steamed broccoli with red bell pepper, and steamed butternut squash. The food is high in nutrients and antioxidents, especially if it’s not overcooked. I prefer steaming over low heat. More of a technique than a recipe, here is how to have a great and easy meal in a short time.

What you’ll need to make dinner for four: Four salmon fillets, two large bunches of broccoli, one red bell pepper, one medium butternut squash, Butter Buds or Molly McButter, and pumpkin pie spice mix.

Salmon: Be sure to buy wild Alaskan salmon. It may be pricey but it’s worth it, both in nutrition and taste. If frozen, thaw in the refrigerator before cooking. Place fillets in a dry, preheated skillet–skin side down. Sprinkle lightly with pumpkin pie spice. Cover, reduce heat to its lowest setting, and cook for fifteen minutes. Do not lift the lid to peek. Serve salmon with…

Butternut Squash: Rich in beta carotine, butternut squash often is overlooked. It doesn’t need butter, salt, or much of anything to season it. It’s tasty on its own.  To serve four, buy a medium size Butternut squash.

I cut the squash into long strips and scrape away the seeds. Then using the Kitchen Cutter and #1 cone, I grate the squash (you can use a hand grater or food processor if you don’t own a Kitchen Cutter). Steam the grated squash in a 1-quart covered sauce pan over low heat. As with the salmon, don’t lift the lid. As soon as the lid spins, turn off the heat and leave covered for about ten minutes. The cooked squash will be the consistency of mashed potatoes. Sprinkle with pumpkin pie spice (Tying the flavor with the salmon) and stir.

The broccoli and red bell pepper make a colorful dish, rich in vitamins and fiber.  Wash one red bell pepper and enough broccoli flowerets to feed four. Julienne the pepper. Steam with broccoli in a covered two-quart sauce pan over low heat. As soon as the lid spins, turn off heat and leave covered for fifteen minutes for crisper vegetables, twenty for more tender. Sprinkle with Butter Buds or Molly McButter and serve.

Quality Cookware

Steam in covered pans over low heat

The three dishes take only about thirty minutes including prep time. Because the food is steamed over low heat, the pans come clean easily.  The food is delicious without a lot of additives or salt, and it’s figure-friendly.
Dinner!

Colorful and delicious.

Leave a comment

Filed under cooking, Fish, Healthful Eating, Salmon