We think about Fall squash as a more starchy vegetable, however, recent studies prove that not all starch is not the same. The starch content of winter squash adds some key health benefits. Winter squash contains many antioxidants, anti-inflammatory, as well as anti-diabetic and insulin-regulating properties.
Don’t forget to save the seeds! They make a great snack food, just like pumpkin seeds. Place them in a single layer on a cookie sheet and lightly roast them at 160-170°F in the oven for 15-20 minutes. By roasting them for a relatively short time at a lower temperature you can help minimize damage to their healthy oils and prevent them from becoming rancid. Store in the refrigerator.
Winter Squash Soup
2 – 3 Acorn Squash (or other winter squash)
2 C. zucchini, chopped
1 onion, 1/2 sliced, 1/2 chopped
3 garlic cloves
1 Tbsp. Pure Coconut Oil
2 Tbsp. butter
3 C. Organic chicken broth
1 C. heavy cream or Coconut Milk
Spices to taste: Sea Salt, Pepper, sage, cayenne pepper, thyme
2 – 3 Tbs. chopped jalapeno peppers (depending on your taste)
Parmesan cheese (optional garnish)
Pumpkin Seeds (optional garnish)
Cut squash in half and remove seeds with a spoon. Cut in half lengthwise so they lay somewhat flat. Lay on a baking sheet, (I sprayed with MCT oil) and place onion and half garlic on top of squash slices. Roast until very tender – about an hour at 350. Cool. Remove squash from skin and set aside along with the garlic and onion.
In a large saucepan, melt the butter and add chopped onion and garlic and cook until translucent, about 5-7 minutes. Add chicken broth and simmer for 10 minutes. Add zucchini and cook for 20 minutes. Add Acorn squash mixture and cook an additional 20 minutes. Puree with a blender and return to pan. Add spices and cream/milk. Top with Parmesan cheese and/or pumpkin seeds, if desired.