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Fall Nutrition means Winter Squash!
Winter squash such as butternut, acorn squash, and pumpkins are all in the same family. Winter squash has a tough rind, which allows for storage during the winter months. Storing and preparing squash prolongs the vegetable's quality, ensuring it tastes as sweet and buttery as when you bought it. Squash contains many different nutrients, such as beta-carotene, vitamin C, potassium and fiber.
Health Benefits of Winter Squash
Weight Management Benefits of Winter Squash
Athletic Performance Benefits of Winter
(for more recipes go to www.recipetips.com)
Pumpkin Nut Bars
Acorn Squash and Apple Soup
Preheat oven to 375 degrees. Cut acorn squash in half length-wise, remove seeds and pulp. Set on a rimmed baking sheet. Bake until the flesh is tender when pierced, roughly 45 to 90 minutes (depending on size). Remove squash from oven and allow to cool.
While the squash is cooling, in a large, heavy pan heat the canola oil over medium-high heat. Add the onion and leek and sauté for about 4 minutes, until the onion is translucent. Add the apple and cook over medium heat for 1 minute.
Scrape out the squash pulp and combine with the apple mixture. Reduce heat to medium-low, cover and cook for 5 minutes, stirring often. Add the broth to the pan, cover and bring to a boil over high heat. Reduce the heat to low and simmer for about 30 minutes. Remove the pan from heat and set the soup aside to cool slightly.
In a blender or food processor, puree the soup in batches until smooth. Return soup to pan and heat just before serving. Add milk or additional broth to thin soup, as desired. Season to taste with salt and pepper. Garnish each serving with mint and serve.
Makes 5 servings.
Per serving: 103 calories, 3 g total fat (<1
g saturated fat), 18 g carbohydrate, 3 g protein, 3 g dietary
fiber, 330 mg sodium.