Easy butternut squash soup need give you no concerns over its glycemic properties; it's not fattening and is full of carotenoids and vitamin A. It's definitely one of my healthy choice foods.
This page was last updated by Bernard Preston on 9th December, 2018.
This recipe is certainly my all time preferred hors d'oeuvre. Huh, I love many and have at least half a dozen favourites, but this is the queen of the kitchen. It's absolutely delicious and very easy to make. It's known as winter squash in America by the way.
There's only one bit I hate and that's peeling them. You really should wait until the skin is a nutty brown colour, and then it's quite hard to pare. She who is always right laughs at me. Only a man could find preparing butternut difficult.
So be it, if you're a male, rope in the good wife to pare your winter squash.
Next time I cook it, I'm going to take some new photos and upgrade this page; we've got a new peeler that makes it much easier, and a pressure cooker. Now it's even quicker and simpler.
Many soups give me indigestion; one of things I love about butternut, is that I can enjoy it at night, even with our panera bread menu recipe, and not be anxious about being woken at midnight with massive heartburn.
So, it's spring. That means it's time to start growing butternut squash. They are greedy feeders and just love a compost heap. They have quite a long growing season, so you want to get the first seeds into the ground as soon as the danger of frost is over.
Just keep a handful of seeds from the best fruit from last season; successive plantings mean you'll have this easy butternut squash soup in late summer and, if you sow enough, then right through the winter.
They keep beautifully in the cellar through the winter if you allow them to stay on the vine until the plant dies off completely; choose those with a dark nutty brown colour.
This beauty isn't quite ready for picking; the vine hasn't quite died back and it's not reached that nutty brown colour. Grown in deep compost it weighed in at nearly six pounds when we turned it into our easy butternut soup.
See now the perfect colour, a month later. Let the garden nourish you. No chemicals or sprays, no PCBs, with only deep homemade compost to nourish the plant; oh, and the nitrogen provided by the pole beans grown early in the summer on this fence; nitrogen fixation bacteria are vital for the organic gardener.
Unlike giant pumpkins these beauties are absolutely delicious. The best ones actually grow in the compost pile without being planted; seeds from the overflowing kitchen waste.
Actually the kitchen waste now goes first to the worm farm so the rats don't get into it; I'm not sure if the worms will consume the butternut seeds. If so we'll seed the compost pile; but organic butternut is king.
The questionable best option which is a bit of a fag is to wrap your butternut squash chunks in foil and place on a hot barbecue for an hour, preferably with some nice old oak used for smoking; or otherwise under the grill. I don't usually bother unless we are also cooking our recipe for sesame chicken; slow food made fast is our slogan.
By the way, this is a very large site; use the site search function in the navigation bar on the left to find things that might interest you; google frowns if I use too many links.
Roasting your vegetables raises the glycemic index significantly so if you have a weight problem, or a tendency to diabetes then I certainly don't recommend making roasted butternut squash soup recipe. Simply grilling your squash makes it more fattening; odd, isn't it? It is nice for a change though if you have no need to be strict with the pounds.
I find it very odd that butternut is completely banned from the Banting diet. It is relatively high in carbohydrate but it's the very best type.
The cell walls of plants promote a happy stomach and colon so it's a form of starch that is extremely healthy; the pectins make up a large part of that carbohydrate; they are the soluble fibre that we are so short of in the modern western diet.
It also has a low glycemic index and does not produce an insulin rush; in the large intestine it's feasted upon by the microbiome, those healthy bugs that turn starch into healthy short chain fatty acids rather than blood glucose.
Butternut is one of the richest source of the vitamin A precursor called carotene; not just the beta form but the others too, making up a healthy cancer prevention package of antioxidants.
The basic ingredients for our easy butternut squash soup are
But if you are looking for a different butternut squash soup recipe then I recommend using a chicken bones bouillon. Simply freeze the left over bones until you have accumulated enough and then boil them for about an hour. Better still, pressure cook the chicken bones for ten minutes; it extracts the cartilage precursors that are so healthy for our joints. Better still if you're able solar pressure cooking is a big time and energy saver.
The chicken stock improves the flavour; the protein and fat lowers the glycemic index of the butternut and potato and there's interesting research from Harvard school of medicine on the benefits of the extract for arthritic sufferers.
Find the links to those topics highlighted in bold by copying and pasting into the Site Search function in the navigation bar on your left.
The wonder of worm farms consumes the waste and produces a wonderful liquid manure. The excess worms go to feed the hens. That's the beauty of permaculture; work with nature rather than against it, consuming as much of the waste from your home and garden as possible on the property.
Aside: This soup is very rich in phytosterols and soluble fibre. Don't be anxious about your cholesterol from the little butter you use in cooking the onions. In any case top research confirms that butter is back, particularly if you are eating these kinds of foods on a daily basis.
Every now and then Lady Luck smiles on one; I recently happened on a street vendor doing a demonstration with a butternut peeler; knowing how difficult it is to do, I was immediately impressed and parted gladly with R50, about $4.
A heavy cleaver, two slightly different butternut peelers, and the best potato peeler in the world are what you need to make our easy butternut squash soup.
Winter squash as the Americans call it, has a thick skin that is beyond the ordinary potato peeler.
Easy butternut squash soup need give you no concerns over its glycemic properties.
Peeling the butternut squash, sometimes called winter squash soup, is a pain, for me anyway. So I slice them in rings about an inch thick first.
I will soon be doing an upgrade on this page. I have found a new paring knife that makes peeling butternut a breeze; and a heavy duty block knife that saves you from a nasty gash.
Scoop out the seeds with a strong spoon.
Peel the bloody rings. I grit my teeth, watch my fingers and get on with it; you need a good strong peeler. Chop the rings into large pieces; they cook more quickly.
Peel and quickly chop the onion. Big bits are fine because you're going to liquidise it anyway. Drop them into your biggest pot together with a large chunk of butter. Never fry with seed oils or margarine; use olive oil if your cholesterol is very high.
Peel and chop the potatoes, add the bay leaf and garlic,
and strain in the chicken bones stock; you're just about ready to make your easy butternut squash soup.
Boil it until it's soft; about half an hour. Remove the bay leaves from your easy butternut squash soup, add the coconut milk and liquidise with a stick blender.
Pop the other ingredients into your pot, and cover with a tight fitting lid; then boil until it's soft; about half an hour.
Some folk like to add some curry powder; I often whirr up some coriander seeds and then add half a jalapeno too. Make sure you include the seeds and especially the white placenta; that's where most of the anti inflammatory capaicin is to be found. Odd, isn't it, that a hot chili should help painful joints and muscles.
You need a large garden to grow sweet potatoes and butternut but by gosh
they are rewarding; they require zero attention once you've planted
them. We are reaping both right now in the late autumn; fantastic fruit of the earth.
There's some controversy about coconut milk. It is high in cholesterol, but being a vegetable source, I'm not concerned.
safe, if your total cholesterol is high, don't add the coconut milk and
cream. But research is now fingering refined carbohydrate and not saturated fat as the source of our cardiovascular diseases.
Every family should have one of these pressure cookers; it reduces the cooking time by two thirds. They are super safe today; pay the extra and get stainless steel rather than aluminium.
(Pressure cookers come on special for a very reasonable price periodically; just wait patiently.)
Back to the glycemic index of our easy butternut squash soup recipe. Is it fattening? Is it healthy?
One needs to focus on the glycemic index of the whole dish, rather than the individual parts. Yes, potato does have a high GI and, if you are significantly overweight, I would add less potato or none.
Butternut has a GI of 51 which places it firmly in the low range. Neither the onion nor the sweet potato are a problem.
So, why is butternut banned from so many of the fad diets, including the Banting diet? Frankly, I don't get it. Sparkling good health is not just about keeping your weight down; cut out the anti cancer and anti oxidant foods, those rich in the essential vitamins and minerals to lose weight at your peril. Hence our modified Banting diet.
But if you are concerned, you can lower the glycemic index of a food by adding protein and fat; enter our coconut milk.
Use the Site Search function to find the links to those topics highlighted in bold.
Interestingly, butternut has quite a large amount of the omega-3 fatty acid ALA which gives it anti inflammatory properties; it's another reason why the GI of butternut is low.
There's not much protein in butternut which is why I recommend adding coconut milk to make it a complete food.
Once you've added the coconut milk and liquidised your easy butternut squash soup, then serve it steaming hot. Voilà! Tuck in with some low gi bread. White bread rolls should never appear on your table; a few seconds on the lips, a lifetime....
Carotenoids are the coloured phytochemicals in our fruit and veg that keep cancer at bay; try to eat ten a day. That might seem like hard work, but if you add just a sprig of parsley to your scrambled egg, that would count as one; don't get neurotic about measuring it out.
With all that stunning yellow colouring (tip: pick out your butternut winter squash when they've gone a deep nutty brown colour) winter squash are of course full of vitamin A.
Let your food be your medicine; this easy butternut squash soup is a wonderful source of carotenoids and vitamin A.
Vitamin A is absolutely vital for health. Whether it's your eyes, or stimulating the beta cells in the pancreas, and your immune system, we simply cannot live without it.
Beta carotene is a precursor of vitamin A; just wonderful in our easy butternut squash soup.
Slightly higher in carbohydrate (healthy complex sugars, that's why it's such fun for the sweet tooth) than broccoli, but lower in fat; it's even surprisingly good in the benefits of folate and in fact five B vitamins. We normally associate folate with green leafy vegetables.
Butternut is just a good all round vegetable and I recommend you include it in your diet once or twice a week, even if you are overweight; several studies have shown that those polysaccharide carbs have sugar regulating properties; it doesn't give you an insulin rush and is a perfect food for diabetics too.
Roasted butternut squash recipe has only one advantage over the soup, but it's a big one. You don't have to peel the fruit.
But it comes with a disadvantage too; roasted vegetables are far more fattening; the enzymes in the small intestine are able to digest them more easily giving a blood sugar surge.
Simply cooling any starch, like your easy butternut squash soup, overnight in the fridge, and reheating it the next day allows the carbohydrate molecules to retrograde. The polysaccharide molecules realign making it more difficult to digest in the small intestine to form glucose.
Instead it passes through to the colon becoming what is known as a pre-biotic - food for the umpteen millions of bacteria and yeasts in a healthy gut.
Few ingredients will improve both the flavour and texture of your homemade bread than adding a couple tablespoons of butternut soup to the dough.
The squash family in general, including butternut, are rich in potassium; it's an essential mineral involved in lowering blood pressure. Is it any wonder that heart disease and stroke are such killers in the West when less than 2% of folk are getting the mandatory 4,000 grams per day?
There are 500 mg of potassium in a cup of butternut.
Your greens, legumes and bananas are other good sources.
Healthy choice foods must include many carotenoids and vitamin A, for example. You and your family will be sickly and stunted without them; our easy butternut squash soup is a great start to putting that right.
Easy butternut squash soup or our roasted recipe should be on the menu weekly. We enjoy it daily right through the winter. Then there's no need to be swallowing vitamin pills.
Support this site
If you like the tenor of this Bernard Preston site, then you'll love my books. Dirt cheap on your Kindle or tablet.
This is a spicy trilogy; some like it hot! Like some easy butternut squash soup with a little chili added.
Did you find this page interesting? How about forwarding it to a friend, or book and food junkie. Or, better still, Face Book or Twitter it.
56 Groenekloof Rd,
What's this site about?
Bernie's choice foods
Bernie's rainwater harvest