Classic Butternut Squash Soup

I adapted this recipe from one on the site for the Whole Foods Co-Op to make a simple, classic butternut squash soup with mild seasoning. Yes, winter is just as good of a time for squash soup as fall.   I was debating what to put on it for a garnish for this photo and I tasted it again and thought, oh...the sage flavor is so delicious in this soup.  And then  I remembered I had some dried sage hanging in my window so decided to crumble that and put it on top of a dollop of goat yogurt.  Ah...beautiful. But OOPS. As I looked at the recipe again I realized there was no sage in this soup.  There was thyme, but no sage.   No thyme for sage? Or no sagely advice for thyme?  Or only sage and thymely advice?  I'm soooooo confused.  And delighted I made this wonderful soup.  

Ingredients:
2 Tablespoons coconut oil
1 carrot, peeled and diced
1 celery stalk, diced
1 onion, diced (about 1 cup)
4 cups cubed butternut squash
1/2 teaspoon chopped fresh thyme or 1 tsp ground thyme
4 cups low-sodium chicken broth
dash of freshly ground black pepper 


Preparation:
Heat oil in a large soup pot.  Add carrot, celery and onion.  Cook until vegetables have begun to soften and onion turns translucent, 3 - 4 minutes.  Stir in butternut squash, thyme, broth, and pepper.  Bring to a boil, reduce heat and simmer until squash is fork tender, about 30 minutes.  Puree to desired consistency, using an immersion blender or other device.  I used my VitaMix and it was velvet creamy.


Nutrition:
Servings per recipe: 6          

Serving Size: 1 cup
Calories: 120
Total Fat: 5 g
Cholesterol: 0 mg
Sodium:  66 mg
Total Carbs: 19 g
Dietary Fiber: 5 g
Protein: 3 g

Curried Red Lentil and Winter Squash Soup

This is my adaptation of a recipe from Epicurious.  The original recipe cubed butternut squash and cooked it with the other vegetables in a soup pot.  But because Tom had cooked one of his monster pink banana squash  (see photo below) and I had that in the refrigerator, I used that instead.  And of course, I used coconut oil rather than the combination of vegetable oil and butter that the original recipe used.  The mix of earthy red lentils and squash with curry was superb!  Madras curry is simply one type of ground curry that is a bit more intense than the typical curry powder.  I often have it in my spice cupboard, but didn't have it when I made this soup, so I am eager to try this again using Madras curry.  

The original recipe also made a cilantro oil to put on the soup, but it used vegetable oil and cilantro and I knew that would never work for me.  So I played around with the idea, and made an incredibly tasty sauce using goat yogurt and cilantro.   I used about 4 teaspoons yogurt with about about 1/4 cup cilantro leaves, and put it in the Magic Bullet.  The flavor was a great accompaniment to the soup.  Of course, any type of plain yogurt would work.  I am realizing for me, however, goat products are much more easily digested than cow products.  

I am definitely a better cook than photographer.  I think I took about 50 photos and none did this soup justice. Just believe me when I say it is tastier than it looks.  

The abundance of winter squash is Pzazz this year!  Tom planted several varieties of winter squash, and all performed heartily.   The great thing about winter squash is that they are nearly indestructible.  If kept in a cool place, they will keep for months before needing to be used. Or I often bake them in the oven, and then freeze the flesh, or make it immediately into soup, which can also be frozen.  For those days and weeks when I have minimal energy, there is nothing better than being able to take out soup from the freezer and simply warm it up.  

Ingredients:
1 Tablespoon coconut oil
2 1/2 cups cooked winter squash (any variety)
1 large yellow onion, chopped
1 medium carrot, chopped
1 stalk celery, chopped
2 garlic cloves
1 1/2 teaspoon salt
2 Tablespoons minced peeled ginger
1 Tablespoon curry (preferably Madras)
8 cups water
1 cup dried red lentils, picked over and rinsed
fresh lemon juice

Preparation:
Heat oil in deep soup pot.  Add onion, carrot, celery, garlic,and ginger with the salt.  Saute until the vegetables are tender. Add the cooked winter squash, freshly ground pepper and curry powder and simmer about 10 more minutes.  Let cool. Add the water, and puree with an immersion blender in the pot, being careful for hot splatters.  Add the lentils to the pot, and simmer, covered, for about 30- 40 minutes until the lentils are soft.  Ladle into bowls with a squeeze of fresh lemon juice. A garnish of crumbled feta cheese or crumbled goat cheese is also tasty with it.

Nutrition per serving:
Servings per recipe: 10                        

Serving size:  1 cup

Calories:  118

Total Fat: 2 g
Cholesterol:0   mg
Sodium: 226 mg
Total Carbs: 20 g
Dietary Fiber: 4 g
Protein: 6 g

Caleb's Curry Squash and Bean Soup

Our oldest son is an inventive cook, as well as a fine brew master.  His sense of flavor and texture combinations rivals that of any chef I know.  He created this soup and shared the basic recipe with me. I made it last week and found it to be incredibly easy, nutritious and delicious!  

Ingredients:
1 Tablespoon coconut oil
1 small yellow onion, chopped  (about 1/2 cup)
1 garlic clove, minced
4 cups cubed (1"cubes) peeled butternut squash
4 cups vegetable broth
1-15 oz. can drained and rinsed white beans  (or 1 1/2 cup cooked white beans)
1 teaspoon curry powder (use more if you like it spicier)
few sprinkles of crushed red pepper flakes (optional)


Preparation:
Saute onion, garlic and squash cubes in the coconut oil about 5 minutes, until onion is tender.   Add the vegetable broth, the white beans and and the curry powder . Simmer until the squash is very tender.  Puree with an immersion stick or blender.   Add a few sprinkles of crushed red pepper flakes if you want to kick up the Pzazz factor just a bit.  I put a few small dollops of plain yogurt on the top of the soup which was just the right compliment to the curry flavor.


Nutrition:
Servings per recipe: 6
Serving Size: 1 cup
Calories: 136
Total Fat:  2 g
Cholesterol: 0 mg                              
Sodium: 235 mg
Total Carbs: 27 g
Dietary Fiber: 8 g
Protein:  5 g

Red Lentil and Squash Soup by Anna Thomas

Once again, Anna Thomas has captured my appetite with this exquisite soup.  My family also raved about this soup that combines red lentils and butternut squash.  Lentils come in brown, green and red.  The typical red lentils found in most stores are actually pink and turn golden when they are cooked.  They tend to be the nuttiest and tastiest of all the lentils for my taste, and they cook in about 20 - 30 minutes.  They can become mushy if overcooked, but that is what makes them perfect for Indian dals, as well as my dietary needs.  I promise you won't be disappointed by this wonderful soup.  It is included in Anna Thomas' cookbook, Love Soup. If you click on that link, you can learn more about that cookbook and watch a video of Anna Thomas making a roasted root vegetable and squash soup.  I haven't tried it yet, but plan to do so soon because it looks delicious!  To purchase her cookbook, see her website at Anna Thomas. 

For my followers who have wondered why there haven't been any posts recently, I had open surgery to remove my gall bladder on February 15.  The monthly injection of Sandostatin Lar that I receive to stall the growth of the neurodendocrine tumor on the head of my pancreas also destroys the gall bladder eventually, so that is why it had to be removed .  The surgery was deemed a "risky" procedure because of complications resulting from my first surgery in 1998, as well as the CyberKnife stereotactic radiosurgery I received in 2005 for the second tumor. But a highly competent surgeon safely removed my gallbladder.  Additionally, he was performed a duodenojejunostomy, which created a bi-pass around the area in my duodenum that was compressed by the tumor.   It was this stricture that caused me to eat pureed foods for the past 3 - 4 years.  So this new bi-pass will allow me to eat more solid foods.  Amazing!!!  My surgeon said I have progressed from "pureed baby food" to "toddler food."   As I heal from the surgery, I am still eating primarily pureed food, with slow additions of more solids, as my confidence grows.  

Be assured I will continue to post new recipes for healthy pureed foods on this blog!  I have heard from many of you via email that this resource has been valuable for your needs and I want to continue to support you in this way.  Besides, the recipes are hopefully good enough that even those who do not need pureed foods will find Pzazz-filled recipes to add to your repertoire here!  This recipe certainly fits that criteria.  

Ingredients:

1 generous cup dried red lentils
1 tsp. sea salt
1 small butternut squash
2 medium yellow onions, chopped                
1 1/2 Tbs coconut oil
1 small garnet red yam
2 Tbs. minced fresh ginger
1 Tbs. cumin seeds, toasted and ground 

         (or 1/4 tsp dried ground cumin)
1 tsp. turmeric
1/4 - 1/2 tsp. red pepper flakes, plus more to taste
4 - 5 cups light vegetable broth
2 - 3 Tbs fresh lemon juice, plus more to taste

Preparation:

Preheat oven to 375 degrees.

Cut the squash in half, seed it, and put the halves cut side down on a baking sheet. Roast the squash in the hot oven for 45 minutes, or until it is soft.  When the squash is tender, scoop it out of its skin- you should have about 2 1/2 cups of cooked squash.

While the squash is cooking, saute the chopped onions in the oil with a pinch of salt over medium heat, stirring often, until they are soft and turning golden brown, 20 - 30 minutes. 

Rinse the lentils and combine them in a soup pot with 4 cups of water and 1 teaspoon salt. Bring to a boil, lower the heat, and boil gently for about 20 minutes, skimming off any foam that rises to the top.

Peel and dice the yam. 

When the lentils are just tender, add the sauteed onions, diced yam, minced ginger, cumin, turmeric, red pepper flakes, and 4 cups vegetable broth. Simmer everything together, covered, for another 25 minutes. Then add the cooked squash to the soup. Cook until everything is soft.  Add another cup of vegetable broth if the soup seems too thick.

You can stir up the soup and leave it this way, with a rough, rustic texture.  Or, if you want or need a smooth soup, remove it from the heat, let it cool slightly, then puree in a blender, in batches, or with an immersion blender.  

Return the soup to the pot and bring it back to a simmer.  Stir in the lemon juice a little at a time, tasting as you go.  Correct the seasoning with more salt as needed.  This is also the time when you might decide to amp up the red pepper a bit, if you like a spicier soup.  I did not add the lemon juice and it was tasty even without it.

Optional garnishes as suggested by Anna Thomas:
fruity green olive oil
chile salsa

sour cream                                                        
croutons
fresh white cheese                                                      


Nutrition per serving:
Servings per recipe: 10
Serving Size: 1 cup                    
Calories: 150
Total Fat: 3 g
Cholesterol: 0 mg
Sodium: 548 mg
(this could be reduced by using a low-sodium vegetable broth)
Total Carbs: 26 g
Dietary Fiber: 5 g
Protein: 7 g

Winter Squash and Cannellini Bean Soup

Winter Squash and Cannelini Bean Soup

Have you read Mark Bittman's recent book, Food Matters: A Guide to Conscience Eating?  I checked it out from the library last week and have been mesmerized by it.  Mark Bittman, who also wrote the bestselling How to Cook Everything and How to Cook Everything Vegetarian, and writes a culinary column in the New York Times, offers an easy-to-read rundown on how government policy, big business marketing, and global economics influence what we choose to eat.  In this book, he provides a compelling argument for increasing the amount of plant based foods and reducing the amount of processed foods and meat in your diet as a way to improve your health as well as reducing your carbon footprint. His flexible, simple and non-dictatorial style makes his advise "easy to swallow".   You can purchase his books at his site,  Mark Bittman or at most any local bookseller or on-line.

In his approach to reduce the amount of processed foods a person eats, he encourages people to increase their intake of whole grains such as quinoa, bulgar, and oats, as well as increasing intake of beans and legumes.  He provides great tips for how to cut down preparation time as well as costs. Most people think that eating healthful food is more expensive, but forget that processed foods are actually much more expensive. I tend to wax and wane in my efforts to cook large quantities of dried beans to have on hand in the refrigerator for a variety of uses. I know that it is much cheaper to cook my own beans and that buying canned beans also includes buying BPA (Bisphenol A), since that is what is used in most cans.  The taste of home cooked beans is also superior to the ones in cans, and the sodium content is much lower.  But sometimes I have not planned enough in advance to soak the beans adequately to make digesting them easier and reduce cooking time. 

Cooked cannellini beans and uncooked winter squash 

But reading his book revived my motivation. In response, on Saturday I cooked the dried cannellini beans I had in the cupboard. Cannellini beans are large white beans, about 1/2" long, with a firm texture and skin and a nut-like flavor.  Very popular in Italy, cannellini beans are mild in flavor and hold their shape well.  The many health benefits of beans are that they are low in fat, high in protein, high in fiber, minerals and B vitamins. One cup of dry beans makes about 3 cups of cooked beans.


Cannellini beans, like other kidney beans, require special preparation to make them more digestible. Soaking and boiling are the keys.  Put your cannellini beans in a bowl with enough tap water to cover, and set them aside for up to 12 hours.  Then drain the beans, and put them in a large pot with a tightly fitting lid and cover with cold water by a couple of inches.  Bring the pot to a boil and let it boil, uncovered for at least 10 minutes.  Then turn the heat down to a simmer and cook until the beans are nearly tender, which will take from 45 - 60 minutes. Adding salt to the cooking water can toughen some beans.  Mark Bittman's advise is to add the small amount of salt needed toward the end of the cooking process. I concur that this works well. 

Cooked Winter Squash

So as I looked at the cooked cannellini beans I decided to puree them with the cooked winter squash that was waiting to be finished in the refrigerator.  Surprise Pzazz!  I didn't realize how the white beans would add a thick creamy texture to pureed soup without adding a bit of fat!  I added garlic powder and ground sage to the puree and then put a sprinkle of cardamon on the soup when I put it in the bowl.  Of course, fresh sage and garlic would undoubtedly have enhanced it, but the route I used was conveniently easy.  Now that I know the wonderful combination of winter squash and white beans, I can think of many perfectly Pzazzed  seasonings to experiment with. Maybe I'll try cannellini beans with rosemary and winter squash, or cannellini beans with garlic and kale.  Or....create your own Pzazzed Possibilities! The chilly damp air today invites a warm, hearty soup.


Ingredients:

1/2 cup cooked white beans (preferably cannellini beans)            
1/2 cup mashed cooked winter squash

3/4 cup vegetable broth
1/8 teaspoon garlic powder
1/8 teaspoon ground sage powder              
Dash of salt and pepper
Sprinkle of ground cardamom

Preparation:
Puree all ingredients to desired consistency in an appliance of your choice.   I put all ingredients into my 4-cup glass Pyrex container and then used my Cuisinart Smart Stick Immersion Blender to puree it and then warmed it in the microwave.

Nutrition per serving:
Servings per recipe: 1
Serving Size: 11/4 cup
Calories: 166
Total Fat: 0 g                                              
Cholesterol: 0 mg
Sodium: 109 mg
Total Carbs: 34 g
Dietary Fiber: 7 g
Protein: 9 g

Squash Bisque

Winter Squash Bisque

 15 lb. Pink Banana Squash from Tom's garden

This remarkably large Pink Banana winter squash from Tom's garden was substituted for the butternut squash in this soup recipe from my friend, Regis.  When I served the soup for myself at dinner last night with Tom, Dan and his friend, they asked for a taste, and then asked for a bowl of it for themselves.  Yes, this soup is one that has appeal to anyone who likes winter squash soup.  Tom added a drizzle of Half-n-Half and a few pine nuts to their soup bowls, while I reveled in it just as it was.  Today for lunch I added a swirl of kefir and finely ground pecans to dress it up for this photo. Hearty soups made with winter squash are the hallmark of autumn for me. The addition of a bosc pear and apple to this soup make it just different enough to give a new Pzazz to my array of fall squash soups.  

Pink Banana squash is a variety of winter squash that tastes similar to butternut squash. It is an earthy, dense, flavor-filled squash.  Similar to the butternut squash, it has a very thin skin, so if you purchase it in the store, it is an economical choice as opposed to the types of winter squash that have a thick skin that can't be eaten, yet you pay for it by weight.  But most importantly, butternut and pink banana varieties of winter squash that won't disappoint in taste and will keep in a cool place for weeks while I create more ways to use them.  

Ingredients:
1 Tablespoon coconut oil

Seeded center of Pink Banana Squash

1 cup finely chopped onion
2# butternut squash, peeled, seeded and cubed
(2# squash= about 3 cups peeled, cubed)
2 medium bosc pears, peeled, cored and cubed
1 medium Granny Smith apple, peeled, cored,
  &  cubed
4 teaspoons lemon juice, divided
1 Tablespoon finely grated gingerroot
1 teaspoon ground cumin
1/2 teaspoon curry powder
1/8 teaspoon cayenne powder
1 (14 1/2 oz) can low-sodium chicken broth
1 cup apple juice
1 cup water
1/4 teaspoon salt
1/8 teaspoon pepper

Preparation:
1.  In a large pan, heat the oil over medium-low heat.  Add the onion and saute 10 minutes.
2.  Add the squash cubes, pears, apple, 2 teaspoons lemon juice, grated ginger, cumin, curry powder, cayenne broth, apple juice, water, and salt.  Bring to a boil, reduce the heat, cover and simmer 30 minutes.
3.  Let cool slightly.  With a slotted spoon, transfer the cooked solids with a little of the broth to a blender or VitaMix.  Puree until very smooth and add the rest of the soup and puree all until very creamy texture is achieved.
4.  Stir in the remaining 2 teaspoons of lemon juice and the pepper.  Heat through.  

Nutrition per serving:

Squash patch in early summer

Servings per recipe: 8
Serving Size: 1 cup                                        
Calories: 121
Total Fat: 2 g
Cholesterol:  0 mg
Sodium: 95 mg
Total Carbs: 27 g
Dietary Fiber: 5 g
Protein: 2 g

Apple Squash Soup

Apple Squash Soup

This is a tale of two winter squash plants.  They cross-pollinated and created one very large and very delicious squash.  It weighed 14.5 pounds! 

Mystery Winter Squash

Tom really isn't sure what varieties of squash cross-pollinated, but it is likely a cross of one variety from Japan and one from New Zealand.  He had ordered several heirloom varieties of squash seeds and started them in the greenhouse, then planted them in late May in our garden. But that great start came to an abrupt end when a neighbor dog dug up most of the plants. The dog's life nearly came to an abrupt end that day too when Tom discovered the damage.  But true to gardener spirit, his persistence prevailed and he salvaged and replanted what he could.  But he was unable to identify each squash variety, and thought that it wouldn't matter since he would be able to identify the squash it produced.  But this huge squash does not look like any of the varieties he planted and we can only surmise that two plants cross-pollinated because they were in such close proximity.  So we were a bit skeptical about how it would taste.  Ah....surprises can be so joyous!  Tom cut it into several wedges to roast in the oven and we reveled at the bright orange flesh. And when it was tender after about an hour in the oven, we sampled a bit and our taste buds exploded with rich, sweet wondrous squash! PZAZZ!   Having large amounts of delicious cooked squash ready to use in a variety of ways is a definite time saver.  I even like to put it into my egg-white omelets.   Winter squash is a dream food for those of us with diabetes because a full cup of cooked squash is only 18 grams of carbohydrates and is remarkably filling.

Squash wedges ready to roast in the oven

While I can enjoy soft squash just as it is with just a bit of sea salt, I also delight in a hearty squash soup.   This one was an impromptu creation inspired by several recipes I had seen in magazines recently, as well as a desire to use up onions, carrots, and apples harvested by Tom. This is one I will definitely make frequently.  Squash is full of vitamins A and C and a healthy dose of fiber, making this soup a nutritious and delicious lunch. I like to add just a dash of cayenne pepper to many of my soup creations.  Be sure to add just enough to add a little bit of Pzazz, but not so much that you overwhelm the other earthy tastes.     

Ingredients:
2 teaspoons coconut oil (or olive oil)
1/2 cup chopped yellow onion
1/2 cup diced carrots
2 cups cooked, mashed winter squash
2/3 cup shredded apple
3 cups low-sodium vegetable broth
dash of cayenne pepper


Preparation:
Heat the oil in a large soup pot.  Saute onions and carrots in the oil until softened, about 5 - 7 minutes.  Add the apple and cook for 2 minutes. Add the broth and cooked squash. Bring to a boil, then cover and simmer for 20 - 30 minutes, making sure the carrots are fully cooked. You may need to add more broth if the carrots take longer to cook.  Transfer to a VitaMix and puree until creamy.  Add cayenne pepper carefully, a little bit at a time, to desired taste.  Or just sprinkle a bit on top of the soup in the serving bowl.

Nutrition: (using coconut oil)                            

Squash coming out of the oven

Servings per recipe: 3
Serving Size: 1 cup
Calories: 135
Total Fat: 3 g
Cholesterol: 0 mg                                        
Sodium: 160 mg
Total Carbs: 27 g
Dietary Fiber: 7 g
Protein: 2 g

Spicy Butternut Squash Coconut Soup

Spicy Butternut Squash Coconut Soup

Just when I thought I had exhausted all of the possible butternut squash soup recipes, I found another one that I tweaked to fit my needs and tastes, and wowza!  It all started so innocently.  A local store was selling peeled, seeded,  and cubed butternut squash.  The thought of not needing to prep the squash was insanely appealing to me.  Preparing my food requires most of my energy some days, and any step that can make it easier is worth it for me. 


The original recipe is from Soup Bible (Penguin Books, 2007) and included coconut cream as an ingredient.  My friend's mother has used coconut cream and coconut oil consistently for decades and when she learned a couple of years ago that coconut oil was recommended to me as a highly digestible fat, she shared a jar of her coconut cream concentrate with me.  (I know, I know...I still haven't made a post about the merits of coconut oil for people with pancreatic insufficiency.  I promise to get to that soon.) I have enjoyed coconut cream just as a spread on toast, but had never tried it in a recipe, so was glad to find this squash soup recipe.  Absolutely delicious!!! Since the product that I had was coconut cream concentrate, I adjusted the recipe accordingly.  Also, the original recipe used sweet chili sauce and I used Thai style chili sauce since that was what I had in the refrigerator.  I'm not sure how sweet chili sauce is different than the Thai style chili sauce that I used, but the pairing with the squash was extraordinary.  What was even more extraordinary was the realization that this soup has a whopping 21 grams of fat per serving, but because it is coconut fat, I digested it without a problem.  What a treat to enjoy something so creamy and decadent.  Of course, if you don't need to use coconut oil as I do, you could certainly substitute something like regular cream or similar for it.  Pzazz means having fun with the challenges each of us encounter!


Ingredients:
1 Tablespoon olive oil
1 large onion, finely chopped
2 cloves garlic, crushed
1 Tablespoon finely grated fresh ginger
1/2 teaspoon ground turmeric
1 pound peeled, seeded, and cubed butternut squash        
3 cups low-sodium chicken stock
3 teaspoons coconut cream concentrate
(or 1/4 cup coconut cream)
1 Tablespoon Thai style chili sauce (or sweet chili sauce)
1 teaspoon finely grated lemon zest
salt and freshly ground black pepper
1 Tablespoon finely shredded unsweetened coconut

Preparation:
Heat oil in a large saucepan over a low heat and add onion, garlic, ginger, turmeric and squash.  Cook for 4 -5 minutes, then add broth and bring to a boil.  Simmer, covered for 20 - 30 minutes until the squash is tender.  Remove from heat and cool a little.

Puree the soup until smooth with an immersion blender or in a regular blender.   Return to the stove and gently reheat.  Stir in the coconut cream concentrate, chili sauce and lemon zest.  Season to taste with the salt and pepper.  Ladle into bowls and garnish with shredded coconut.

Nutrition:
Servings per recipe: 4
Serving Size: About 3/4 cup          
Calories: 161
Total Fat: 21 g
Cholesterol:  0 mg
Sodium: 91 mg
Total Carbs: 20 g
Dietary Fiber: 5 g
Protein:4 g

Squash Soup with Fennel

Squash Soup with Fennel

I haven't been feeling well for the past week (I'll spare you the details) but had started this post last week and will finally get it published today.  It was great to have this soup available when I didn't have the energy to make anything.


My friend, Julie, shared her copy of Food and Wine magazine recently.   In it I found a recipe for Red Kuri Squash Soup by the renown chef, Alice Waters. The recipe used red kuri squash, which is a type of winter squash that I'm not familiar with, and also used a fennel bulb, which I have never used before either. But I did have some more sweet dumpling squash that a friend had given us just about 2 weeks ago, so I decided to use it as a substitute for the squash in this recipe.  Since sweet dumpling is a highly ridged squash that can't be peeled easily like a red kuri or butternut squash, I simply baked it whole in the oven, then scooped it out for use in this soup.  The original recipe also used butter  and a garnish of toasted pecans, both of which I omitted from my version.  I also added about half of the roasted fennel wedges to the soup before I pureed it, then used some as a garnish.  Of course, I had to take the garnish off before I actually ate it, but it looked so appealing with the decoration.  


I liked the simplicity of this recipe, too.   Simmering the onions with the squash and bay leaf in water is the kind of ease I need many days.


Fennel.  Hmmmm.  I generally associate fennel with French cooking, but wasn't even sure about that. Then I looked in Tom's trust-worthy Joy of Cooking cookbook, where fennel is described as an anise-flavored root with stalks and leaves and is frequently found in Italian markets.  Shows you what I know - or more accurately - what I don't know.  Further reading about fennel at WHFoods told me that, yes,  fennel is a frequent contribution to Mediterranean cooking.  It is described as  crunchy and slightly sweet.  Fennel is composed of a white or pale green bulb from which the stalks emanate.  The stalks are topped with feathery green leaves near which flowers grow and produce fennel seeds.  The bulb, stalk, leaves and seeds are all edible.  Fennel belongs to the same family as parsley, carrots, dill and coriander.


WHFoods also described  fennel as including its own unique combination of phytonutrients that give it strong antioxident activity.  The most fascinating phytonutrient compound in fennel, however, may be anethole.  In animal studies, the anethole in fennel has been shown to reduce inflammation and to help prevent the occurrence of cancer.  So the anti-inflammatory and anti-cancer benefits of fennel made it an enticing new herb to try.   When I purchased it, I was also immediately fascinated by the beauty of the lacy leaves, and thought they would make an appealing garnish for the soup or other foods I might be making.   

Fennel

Ingredients:
1 1/2 lbs.red kuri or butternut or other winter squash, peeled and cut into 1-inch cubes (3 cups)
1/2 medium onion, chopped
1 bay leaf
1 medium fennel bulb, cored and cut into thin wedges
1 Tablespoon coconut oil, melted (or 1 Tablespoon olive oil)
Salt and freshly ground pepper

Sweet Dumpling Squash

Preparation:
Preheat oven to 375 degrees.  In a large saucepan, combine the cubed squash with the chopped onion, bay leaf and 3 cups of water and bring to a boil over high heat.  Cover and simmer over low heat until the squash is tender, about 20 minutes.

Simmering Squash

Meanwhile, on a large rimmed baking sheet, toss the fennel wedges with the coconut oil. Season with salt and pepper and toss well.  Roast for about 25 minutes, until the fennel is tender and starting to brown.

Roasted fennel wedges

Discard the bay leaf from the soup.  Add about half of the roasted fennel wedges, saving the remainder for garnish.  Puree the soup with an immersion blender, adding liquid to desired consistency.  I added about 2 more cups of water.  Season the soup with sea salt and freshly ground pepper.  Ladle the soup into bowls and garnish with fennel wedges and the lacy leaves.

Fennel wedges added to cooked squash

Nutrition:
Servings per recipe: 8
Serving Size: 1 cup
Calories: 53
Total Fat: 2 g

Squash Soup with Fennel wedges and leaves

Cholesterol:0   mg                            
Sodium:  14 mg
Total Carbs: 10  g
Dietary Fiber: 3
Protein: 1

Squash Soup with Nutmeg and Sage

Tom was the glad recipient of more squash from a friend.  The photo here shows the variety of squash he gave us, plus a couple I still had from our garden.  The soup I made this time is an adaptation of a recipe from a family cookbook from my friend, Julie.   The combination of sage and nutmeg with squash intrigued me when I read it and delighted me when I ate it!  I didn't have a butternut squash to use for this recipe, and I'm not sure what type I used, but the resulting soup was tasty.    

Ingredients:
1 medium onion, finely chopped
1 garlic clove, minced
6 cups cubed, peeled, seeded butternut squash
32 oz. low-sodium chicken broth
1 teaspoon ground sage (or 2 T chopped fresh sage)
1 teaspoon nutmeg
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 teaspoon fresh lemon juice
1/2 cup to 1 1/4 cup water
1/4 cup fat-free Fage Greek yogurt

Preparation:
Spray a large, nonstick saucepan with non-fat butter flavored cooking spray.  Then add the garlic and onion.  Saute until translucent, about 5 minutes.  Add the squash, broth, lemon juice, nutmeg, salt, pepper and sage; bring to a boil.  Reduce the heat and simmer, adding the water 1/2 cup at a time, until the squash is very soft, about 20 minutes. (You may not need to add all of the water, depending on the density of the squash.)  Remove from the heat and puree with an immersion blender.  Add the Fage yogurt and reheat gently till the yogurt is heated, but do not allow it to boil. 

Nutrition:
Servings per recipe: 6

Serving Size: Approx 1 1/2  cup            
Calories: 108
Total Fat: 0 g
Cholesterol:  0 mg
Sodium: 254 mg
Total Carbs: 25 g
Dietary Fiber: 7 g
Protein: 4 g

Curried Zucchini Soup

I previously posted a recipe for Chilled Curried Zucchini Soup, that I had adapted from the Soup Bible (2007, Penguin Books).   Two nights ago, I modified it again by omitting the buttermilk and serving it warm.  I liked it even better this way, though that might have been partly because the cold weather influenced my desire for a warm soup.  If you like curry and other Indian spices, this soup is for you.  It  was incredibly simple and quick to make. 

Ingredients for the Curried Zucchini Soup

Ingredients:
1 Tablespoon olive oil
1 small yellow onion, finely chopped
1 garlic clove, chopped

1 teaspoon shredded fresh ginger root               
2 teaspoons curry powder
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
2 cups shredded zucchini
2 cups Pacific Natural Foods Organic Low-Sodium Chicken Broth

Preparation:
Heat oil in a large saucepan, add onion, garlic, ginger, curry powder, coriander, and cumin and cook over gently heat for 3 - 4 minutes.  Add zucchini and cook for 5 minutes, covered, until zucchini begins to soften.  Pour in chicken broth, and simmer for another 10 minutes or so, until zucchini is cooked.  Remove from heat and cool a little.

Blend contents of pan until smooth.  Ladle into soup bowls and garnish with a dollop of plain yogurt.  (Yogurt is not included in nutritional analysis.)

Nutrition:

Servings per recipe: 4

Serving Size: 1 cup

Calories:  68

Total Fat: 4 g                                                              
Cholesterol: 0 mg
Sodium: 40  mg
Total Carbs: 8 g
Dietary Fiber: 2 g
Protein: 2 g

Thai Butternut Squash Soup

This is an adaptation of  Bangkok Butternut Squash Soup from The Dysphagia Cookbook by Elayne Achilles.  My son, Caleb, gave this cookbook to me as a gift.  There are several pureed recipes in it that I have modified for my needs.   This particular one is superb! It is just the right combination of spicy and  mellow, and became a family favorite when I made it in January. My son, Dan, created a beautiful illustration for squash and I was eager to post a recipe with it. 

Ingredients:

1 small butternut squash, peeled, cubed and roasted

(yields about 2 1/2 cups of mashed flesh after roasting)
1 tablespoon coconut oil
1 small onion, chopped
2 cloves garlic, minced
1 tablespoon minced fresh ginger root
1/2 teaspoon Thai red curry sauce (adjust to your taste, it is spicy!)
2 cups low-sodium chicken broth
1 cup coconut milk (nutritional info was calculated using regular, not light)
1 teaspoon salt
1 teaspoon pepper
Juice of 1 lime

Preparation:

Peel and cube uncooked squash.  Roast in a 375 degree oven, until tender, about 45 minutes.  While the squash is roasting, place the coconut oil in a large saucepan over medium heat.  Add onion, garlic, and ginger, and saute until tender.  Stir in the Tahi curry sauce and cook for 1 minute.  When the squash is cool, measure it to have 2 1/2 cups of mashed squash.  Add the squash, chicken broth, coconut milk, salt and pepper to the sauteed onion, garlic, ginger and curry mixture.  Bring all to a boil, reduce the heat, and simmer for 20 minutes.  Cool slightly, then puree.  If a thinner consistency is desired, add more broth.  Stir in the lime juice.  Serve hot.

Nutrition:

Servings per recipe: 5

Serving Size: 1 cup

Calories: 178

Total Fat:11 g

Cholesterol: 0 mg

Sodium: 524 mg

Total Carbs:18 g

Dietary Fiber: 4g

Protein: 3 g