Stefanie Sacks, Culinary Nutritionist and author of What the Fork Are You Eating? An Action Plan for Your Pantry and Plate talks about how small steps in changi…
By Rebecca Katz
Try adding some turmeric to your menu this week. A natural in curries, it brings out the great flavors in soups and stews. Blend it into your smoothies or even make tea! No matter how you use it, its anti-inflammatory properties will be a great addition to your anti-cancer diet.
Curried Butternut Squash Soup
Butternut squash is the utility infielder of vegetables; wherever you place it on the culinary diamond, it does a great job. Stuffed in ravioli, as part of a risotto, roasted with herbs–it’s far more versatile than its tubby exterior suggests.
In this soup, it’s blended with coconut milk to create a sensual, buttery texture that carries a phenomenal spice blend that delights the tastes and delivers superior nutrition. The cinnamon and turmeric help regulate blood sugar, have anti-inflammatory properties, and help fight cancer, while cumin boosts immunity and energy.
MAKES 8 servings
PREP TIME: 15 minutes
COOK TIME: 30 minutes
2 tablespoons extra-virgin olive oil
1½ cups diced yellow onion
1 tablespoon minced fresh ginger
2 teaspoons turmeric
2 teaspoons ground cumin
1½ pounds butternut squash, cut into 1-inch cubes (about 5 cups)
1 cinnamon stick
4½ cups Magic Mineral Broth or store-bought, plus more if needed
1 (15-ounce) can coconut milk
2 teaspoons freshly squeezed lime juice
¼ teaspoon Grade B maple syrup
4 teaspoons Parsley Mint Drizzle
Heat the olive oil in a soup pot over medium heat. Add the onion, ginger, turmeric, cumin, and a pinch of salt and sauté for about 3 minutes. Add the squash and a ¼ teaspoon of salt and sauté for 30 seconds. Pour and in ½ cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the pot. Cook until the liquid is reduced by half. Add the remaining 4 cups broth and the cinnamon stick. Increase the heat to high and bring to a boil. Decrease the heat to low and stir in the coconut milk. Cover and simmer until the squash is tender, about 15 minutes.
Remove the cinnamon stick. Stir in the lime juice, maple syrup, and ¼ teaspoon of salt. Remove from the heat.
Working in batches, transfer the soup to a blender (see note) and process until very smooth, adding additional broth or water for a thinner consistency if you like. Return the soup to the pot and cook over low heat just until heated through. Serve garnished with the Parsley Mint Drizzle.
Variation: Pumpkin and kabocha squash also work well in this recipe.
Storage : Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
Cook’s Note: Here’s an important physics safety note: Blending hot liquids causes pressure to rise in the container, which can blow the lid right off. To help prevent this, leave at least one-third of the container empty. To be safe and avoid burns, don’t seal the blender lid tightly, put a kitchen towel over the lid, and hold the lid in place before you hit the power button. This will also keep the blender from creating unwanted spin art on your kitchen walls.
Reprinted with permission from The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods. Copyright © 2013 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.
Rebecca Katz-The Longevity Kitchen
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Rebecca is a chef, author, educator and culinary translator.
In addition to her books, Rebecca also offers an online course for anti-cancer cooking.
Click here to view the course.
Rebecca’s books highlight the integration of science research and bold flavor in fighting chronic illness.
Her passion for food began after a stressful business career. Rebecca attended the Natural Gourmet Institute, became the executive chef for Food as Medicine nutrition training program and went on to attain a Master of Science in Health and Nutrition. Currently, she is founder of the Healing Kitchens Institute and has been a visiting chef and nationally recognized nutrition educator at the Commonweal Cancer Help Program for over a decade.
Rebecca coined the term, “culinary translator” to simplify what she does: translate the science of nutrition to your plate.
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