#mrsdrdahl’s first sight of fall soup
Anyone else noticing that the air smells a little different? There is misty fog in the morning before work or school drop off. And at the end of the day, it’s a bit chilly? Yay FALL! (or what we know of it in LA anyway).
In Dr. Eric’s garden its fall too; the summer squash is ripening. In the last few weeks, he’s brought home several different varieties (pumpkins, patty pans, Lebanese zucchini, yellow summer squash, and butternut (my fave).
When the squash comes home, and you need a sweater in the evenings, it’s SOUP SEASON!
Oh, I made a yummy one the other night for our first dive in. So yummy, in fact, that I got 40+ likes on instagram (@mrsdrdahl). So I’m thinking that it might be worthy of a blog here on Dr. D’s website. This soup is not only delicious, and nutritious, but easy! Here it is:
mrsdrdahl’s First Sight of Fall Soup (Roasted Butternut Squash)
A recent Sunday’s harvest from Dr. Eric’s garden
1 large whole organic butternut squash
2 Tbs organic butter (preferably Kerrygold Irish butter)
1 organic apple (preferably fuji or gala)
1 organic yellow onion (or maui)
2 bay leaves
1/4 tsp fresh thyme
1/4 tsp fresh terragon
1/4 tsp turmeric
1/4 tsp cinnamon
dash cayenne (or two or three)
2 C bone broth (preferably homemade) chicken (or veggie)
1 C filtered water
Dr. Eric in his happy place
1 tsp sea salt
2 dashes white pepper (or three)
fresh ground black pepper to taste
squeeze of lemon
1/2 C organic milk (or almond, hemp, rice, goat, cream, etc)
seeds of the butternut squash
whole plain organic yogurt (goat or greek ok, or sour cream)
dash of paprika
Lucero Olive Oil’s Evoo Favolosa Extra Virgin Olive Oil (preferably)
- Heat oven to 375.
- Cut the squash in half lengthwise and hollow out the middle separating the seeds and setting them aside (do not throw out). Cover the inside surface of the exposed squash meat with olive oil then place insides up on a baking sheet covered in parchment. Add the cleaned squash seeds to the lined baking pan, and place all in the oven to roast.
- Be sure to check on the seeds after about 15-20 minutes and take them out or they will burn! When cooler, toss seeds in Lucero’s Favolosa Extra Virgin Olive Oil (EVOO) & sea salt. Set aside.
- Meanwhile, return the squash to the oven. Roast for approx 1 hour (total) until your house smells amazing, it is slightly browned on top, & it is soft all the way through when tested with a fork. Remove from oven and let cool.
- While the squash is cooking, dice both your onion (skinned) and apple (skin on) and sautee them in a saucepan with 2 Tbs butter (preferably Kerrygold Irish butter) and the bay leaves until apple and onions are clear and soft. Then add spices.
- When the squash has cooled considerably, using a spoon, scrape the meat from the skin, discard skin.
- Back in the pan, add the broth, water, roasted squash meat, salt & both peppers. Bring to a boil, then lower the heat and simmer, stirring occassionally for approximately 15 minutes to blend the flavors. Remove from heat and stir in your “milk” of choice. Squeeze in the fresh lemon.
immersion blender – the best!
- Using a blender (I prefer an immersion blender as it doesn’t require moving the soup from the sauce pan), puree the soup until it is the desired consistency (I prefer it rather lumpy).
- Serve garnished with a dollop of yogurt & the reserved roasted butternut squash seeds. If you want it extra pretty, I’d also add a dash of paprika, and drizzle of the delicious Lucero Favolosa EVOO (not pictured above).
So, it takes a while, but still it’s easy work. And totally worth it! My kids and hubs both scarfed it down! The soup, and the side -salad of organic kale tossed in another couple of my faves Lucero’s Persian Lime EVOO, and their Mission Fig Balsamic Vinegar, & topped with dried cranberries (as pictured above).
PLUS, as I’ve mentioned before and as you surely know from Dr. Eric, seasonal, local food is ridiculously good for you. Nature knows best of course, and she provides exactly the things you need when you need them. Wondering what on God’s Green Earth could be so great about butternut squash? well here’s a few things*:
- Heart Health. Full of potassium, it helps counteract the effects of sodium and decreases your blood pressure to prevent things like heart attack and stroke.
- Helps keep you regular. Full of fiber, it helps with digestion and helps maintain a healthy digestive track with good gut bacteria (and we know how much we are learning lately about THAT!).
- Healthy Eyesight. Full of Vitamin A, as well as lutein & zeaxanthin both antioxidants, the squash is great for your eyes.
- Healthy Bones. Full of manganese, Vitamin C, Iron folate, & Zinc, it helps maintain calcium absorption, mineral density, & production of collagen, all for healthy bone structure and protection against osteoperosis.
- Healty Skin. Full of Vitamin C, it helps prevent dryness and wrinkles and thus keeps you looking youthful! um, yay?!
- Healthy Immune Function. Again, with the Vitamin C – we all know that it is like, the best to help you fight infection.
- Reduces Inlammation. Yessir! the winner. Inflammation is the cause of most of our pain and disease. B-squash has the antioxidant beta-cryptoxanthin which reduces that shite. Need I list how studies show…reduces inflammation-related disorders like rheumatoid arthritis, regular arthritis, cancer…& all those yuckies?
- Aids in weight loss – what?! less than 100 calories, 26 carbs, and almost no fat. Great for filling you up without weighing you down.
*The above list of benefits is summarized from the following: http://www.organicauthority.com/8-incredible-nutrition-and-health-benefits-of-butternut-squash/
homemade bone broth
So, those are some freakin’ great reasons to eat it. That, and that it is delicious! And, we haven’t even looked at the health benefits of all the other awesome ingredients like …. say…
bone broth (see a previous SMHA blog here: http://santamonicahealingarts.com/?p=800), or onions, cayenne, or turmeric (all the rage now re anti-inflammation!)… or how the black pepper helps your body absorb the amaze turmeric…or how lemon juice is alkaline which helps starve and prevent cancer…or paprika, or sea salt, oh and helloooooo OLIVE OIL? the list goes on.
What your body needs, nature provides. And, right WHEN you need it. To prevent FLU season (no FLU shots needed thank you very much). The best bet is #foodasmedicine. Ask Dr. Eric. There’s a reason why you crave what you do, when you do. Trust your insticts. And stay well.
me in my favorite fall sweater on soup day! The Darcy Grandpa Cardigan in Latte from www.amateursstudio.com
Coby Dahlstrom (aka #mrsdrdahl)
Dr. Eric P. Dahlstrom, D.C., L.Ac.
Santa Monica Healing Arts
Providing Chiropractic Care and Acupuncture in Santa Monica since 1999 (http://santamonicahealingarts.com). Check out our 5-star Review on Yelp (http://www.yelp.com/biz/santa-monica-healing-arts-santa-monica) or find us on facebook (https://www.facebook.com/pages/Santa-Monica-Healing-Arts)
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PS: For fun & just in case you might be interested, I’ve used the same inspiring base recipe for years for all of my butternut squash soup variations…you can find it here: http://www.chowhound.com/recipes/roasted-butternut-squash-soup-30466
PPS: I swear I don’t work for Lucero Olive Oil, lol. But I do LOVE their amazing healthy gourment products! Ridiculous good. Every time our family makes the trip up to visit Dr. Eric’s mom or sister in Nor Cal, we stop off and visit the beautiful tasting room in Corning. And we order them online a lot too. They have great sales and super gift sets which are great for all our foodie friends and stocking stuffers. Just because it was so tasty with our butternut squash seeds, here’s the link for the Favolosa EVOO, but be sure to check out the Persian Lime as well (I think it’s even on sale right now!), and all the super balsamic vinegars! http://www.lucerooliveoil.com/single-variety-evoo/favolosa-extra-virgin-olive-oil.html
lateral learning – why a school garden is so important!
PPPS: Last year, about this time, Dr. Eric sponsored the most amazing thing at the Kentwood School Garden for the 3rd graders and their school-grown butternut squash. It was truly one of the highlights of my health/food/garden/mom life! Kids need school gardens – for so many reasons. Need a little inspiration? Check out my last year’s October blog “The Whole Kit and Caboodle for Kentwood” here: http://santamonicahealingarts.com/?p=1156