Healthy with Jodi

butternut squash

Butternut squash sweet potato soup. Comfort food made to fit your health goals!

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    Just one of the recipes we created at this weeks cooking class:

    Butternut Squash Sweet Potato Soup
    Gluten Free, Dairy Free, Vegan option
    Happily serves 6-8

     

    ALL ORGANIC INGREDIENTS

    1 Butternut Squash
    1-2 Sweet Potato
    1 cup Acorn squash
    1/2 Yellow Sweet onion, 1/2 Purple onion
    4 Cups Bone Broth (or vegetable broth if vegan)
    3/4 Cup Canned Coconut Milk
    1 tsp Cinnamon or All Spice
    1/2 tsp nutmeg
    1 tsp maple extract and stevia to taste
    Himalayan Sea Salt

    Optional: 1/2 Cup leeks (pictured)

    Cut and cube squash, sweet potatoes, and onions. Bake at 400 for about 30 mins or until soft.

    Add to food processor until smooth.
    Add remaining ingredients and blend until well mixed.

    You can do this sin the crock pot on low for 6 hours instead of baking.

    Rutabaga Sweet Potato Soup Recipe

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      Rutabaga Sweet Potato Soup

      Vegan, Gluten Free

      Happily Serves 4

      ALL ORGANIC INGREDIENTS

      1 Butternut squash, cut in half

      3 Garlic cloves

      2 cups Rutabaga

      2 cups Sweet potato

      Coconut or avocado spray oil.

      1 tsp. Sea salt

      ½ tsp Pepper

      1 Yellow onion

      ¾ Cup Soaked cashews

      2½ Cups Coconut milk

      2 Cups Vegetable or Bone broth

      ½ tsp Nutmeg

      1 tsp Thyme

      Preheat oven to 400º .

      Wash and cut/dice veggies. Don’t forget to wash the squash before you cut into it, remove the seeds with a spoon.

      Spray the squash with coconut or avocado oil and place cut-side down on a baking sheet or stoneware.

      Cut garlic and let sit 5-10 mins.

      Spray the rutabaga and sweet potato in coconut/avocado oil.

      Add both to baking sheet. Bake for 45 minutes, stir half way through. It will cook Faster the smaller the pieces are.  You can also bake these in the air fryer for a faster meal.

      Sauté onion and garlic until soft and caramelized.

      Remove roasted veggies from oven and blend all the rest of the ingredients in a food processor until smooth. The nuts may remain grainy, but that’s ok.

      You can add water to reach desired consistency.

      Rutabagas Nutrition Facts

      Serving Size: 3.5 ounces (100 grams), raw

      Calories 39

      Calories from fat 2

      Total fat 0 g 0%

      Saturated fat 0 g 0%

      Trans fat

      Cholesterol 0 mg 0%

      Sodium 20 mg 1%

      Total Carbohydrate 9 g 3%

      Dietary Fiber 2 g 7%

      Sugar 6 g

      Protein 1 g

      Vitamin A 0% Vitamin C 31%  Calcium 5% Iron 3%

      Health Benefits of Rutabagas

      All crucifers (brassicas or cole crops) are high in antioxidant and anti-cancer compounds. The anti-cancer properties of these vegetables are so well established that the American Cancer Society recommends that Americans increase their intake of cruciferous vegetables.

      Rutabaga’s most significant nutrient comes from vitamin C. One cup contains 53% of the daily recommended value, providing antioxidants and immune system-supporting functions that help protect the cells from free radical damage. Although rutabagas provide only 5% of the iron needed for healthy blood on a daily basis, vitamin C enhances its absorption, while helping to form both collagen and the thyroid hormone thyroxine, which protect cells against damage, encourage wounds to heal, fight infections, and promote healthy bones, teeth, gums, and blood vessels.

      Beta-carotene-rich rutabagas are also an excellent source of potassium and manganese (for energy), and a good source of fiber, thiamin, vitamin B6 (helps support the nervous system), calcium (for strong bones), magnesium (helps absorb calcium and combat stress), and phosphorus (helps metabolize proteins and sugars).