Meal Prep is one of the biggest time savers for the week - and this recipe has truly been a lifesaver and a household favorite. It's easy to make (you can use your crockpot), it's filling, stores well, and it's highly nutrient-dense - high quality protein paired with fiber rich spaghetti squash, micronutrients and heart healthy lycopene from tomatoes, immune boosting onion and herbs.Read more
Looking for a simple meal to batch cook and have on hand all week? This is SUPER tasty and high in nutrients, fiber, and protein and micronutrients helpful for boosting immune function. You can cook this on the stove-top or toss into the crockpot for a simple warming meal!Read more
On a chilly day the need for a warming soup is always a delicious and easy option. This cozy Cinnamon Butternut Squash soup is perfect for a cold afternoon and provides a wonderful immune boost with additional anti-inflammatory benefits. Butternut Squash and Carrots provide vitamin A and beta-carotene which are helpful for vision, hair, skin, and immune support. Garlic, ginger and cinnamon are helpful anti-inflammatory spices. Garlic contains the unique sulfur containing compound, allicin which helps to decrease oxidative stress. Ginger root contains potent antioxidants and anti-inflammatory compounds that may help to decrease pain for those with arthritic conditions. Cinnamon helps to regulate blood sugar, provides anti-microbial benefits, helps to reduce LDL cholesterol (the bad cholesterol) and provides anti-inflammatory support as well.
Cinnamon Butternut Squash Soup
Serves: 2-3 servings (16 oz/serving)
- 1 tbsp coconut oil
- 2 garlic cloves garlic
- 1 yellow onion, chopped
- 1-2 tbsp cinnamon
- 1 tsp ginger
- 2 tsp sage
- 2 cups low sodium vegetable broth (you can make your own from pulp)
- 1 cup water
- 1 cup chopped turnip (2-3 small, or 1 medium-large)
- 1 cup butternut squash (or 1 small squash, peeled and seeds removed)
- 8, Large (7” long) carrots (or 1 cup chopped)
- Salt/pepper to taste
- 1 tbsp honey
- Crushed pistachios, chopped parsley or almonds (optional for garnish)
- Add coconut oil to saucepan on medium high heat. Add chopped garlic and sauté for 3 minutes until the onion begins to turn translucent. Add minced garlic and spices and sauté for another 1-2 minutes.
- Add broth, water, squash and turnips and bring to a rapid boil.
- Once the saucepot turns to a rapid bowl, turn down and let simmer for 20 minutes.
- Use an immersion blender or use your blender to mix this soup into a consistent base. Add salt/pepper and agave (optional) to taste test to your liking.
- Serve with crushed pistachios or a nut of your choice (walnuts, pecans, almonds).
- Enjoy!! (If you are saving the rest for tomorrow, allow the soup to cool completely and seal in 16-20 oz mason jar. Keep cool and bring in a cooler until you plan to open! =))
The combination of foods and spices contain a variety of antioxidants, vitamins and minerals with anti-inflammatory properties and an immune boosting punch. Chronic inflammation is at the root of disease and has been associated with obesity, allergies, skin conditions, diabetes, arthritis and chronic pain. However, eating a diet including plenty of colorful vegetables can be helpful. What are some anti-inflammatory foods, herbs and spices to include in your diet?
- Omega 3 fatty acids: Flaxseed oil, Flax seeds, Wild-Caught Salmon, Walnuts
- Leafy Greens: Kale, Spinach, Swiss Chard, Collards rich in antioxidants, flavonoids and Vitamin C
- Cruciferous Veggies: Broccoli, Kale, Cabbage, Bok Choy contain sulfur containing compounds powerful to combat inflammation and harmful radicals
- Orange colored veggies: Squash, carrots, sweet potatoes are rich in Vitamin A and beta-carotene
- Vitamin C rich foods: Red Peppers, Citrus Fruits, Kiwi, leafy greens, berries
- Berries: Blackberries, blueberries, raspberries etc. have potent antioxidant capacity to scavenge free radicals
- Specific Herbs and Spices: Turmeric, Garlic, ginger root, cinnamon
Just to give you a sample of how to incorporate this recipe into an anti-inflammatory meal plan, your day might look something like this:
- AM Wake Up: Hot water with ½ lemon, 1 nob of ginger minced/juiced, ½ tsp turmeric,
- AM Juice: Green Juice (Kale, lemon, ginger, parsley, pineapple) and scrambled eggs
- Lunch: Cinnamon Butternut Squash Soup **Today’s Recipe!
- PM Snack: ¼ c walnuts with greek yogurt
- PM Dinner: Stir fry of mixed vegetables with quinoa and chicken (*If you like fish, include grilled wild-caught salmon)
- Optional Dessert: 1 oz dark chocolate
"Nothing like a pot of soup on a cold winter weekend" - Said Tom Drodze maker of the famous Oxtail Soup. "Soup is good. This is my medicine." - Grandma KayRead more
This comforting crockpot recipe has only 6 ingredients: shredded chicken, savory seasoned carrots, onions and celery and chicken broth which will provide you with fiber and protein (without the refined carb noodles) to fill you up and keep you satisfied in these cooler monthsRead more