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Butternut Squash Soup & Some Important Cooking Tips January 24, 2011

This will warm you up nicely since it’s been so cold out lately.  The recipe is a bit lengthy so I would recommend doing this on a Sunday.

Ingredients:

  • one medium sized butternut squash
  • one can of coconut milk (unsweetened)
  • 1 tbsp of curry powder
  • 1 tbsp of fresh chopped ginger root
  • 1 bag of frozen peas

Directions: (about an hour and a half)

  1. Cut the butternut squash lengthwise and scoop out the seeds.
  2. Place it face down on a baking pan in  1/2 an inch of water.  Bake at 375 for 45min-1hour.
  3. When the squash is done you should be able to pierce through the skin with a fork or knife.
  4. Scoop out the meat from the squash and put it into a blender or food processor.
  5. Also add the coconut water, curry powder and ginger root and blend.
  6. Place the mixture in a pot on the stove on a low heat (3) and add the frozen peas (or any other veggies you’d like)
  7. In about 10 minutes you should have some yummy soup!

Baking the butternut squash face down prevents it from burning.  When food is dry baked acrylamides are formed.  Acrylamides have been shown to cause cancer.  So you may be thinking to yourself…everything causes cancer these days!  Well, let me put it this way, cigarettes contain large amounts of acrylamides and we KNOW those cause cancer.

Healthy cooking tips at home:

Cook at home often because that is where you have the most control over your food.  Also it is extremely important to cook your food at a medium to low temperature.  There is no need to have the burner higher than a medium heat.  Heating food too much not only destroys the nutrients, but also causes the fats in foods restructure into transfats.

You should also only cook with coconut oil because it can withstand temperatures of up to 350 degrees without restructuring into harmful heart disease causing transfats.  Also, the medium chain fatty acids found in coconut oil will actually double the rate at which omega 3 fatty acids are transferred into DHA.  DHA is a fat that is essential for healthy brain functioning.

So we all hear about how benefits of Omega 3’s.  However, we don’t hear that in order to use Omega 3 fatty acids our bodies need to convert them to DHA.  Everyone’s conversion rate differs, which is why eating small amounts of coconut can be a very beneficial addition to your diet.

However you don’t want to over do it with fat.  If you’re doing a stir-fry I would suggest adding 1 tsp per person.  If you are more active you can be a little more liberal with this suggestion.

Steaming or boiling food is the best way to cook veggies because you lose the least amount of nutrients.  However, we all like a little variety.  If you do plan on doing a stir-fry add a teaspoon or two of water and keep the heat no higher than a medium heat.  Keeping a low heat will prevent the occurrence of acrylamides and retain nutrients.  It may take a little longer, but your body will thank you for it!

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3 Responses to “Butternut Squash Soup & Some Important Cooking Tips”

  1. […] This post was mentioned on Twitter by Reeds Cooking, Lisa Chan-Simms. Lisa Chan-Simms said: RP's Cooking Update Butternut Squash Soup & Some Important Cooking Tips « Rethink. http://bit.ly/emT7YY #cooking #recipes […]

  2. Gale Dolan Says:

    Good advise Yvette, and thank you. the recipe sounds nice, too. I love my red lentil and squash soup. I cook other squashes that way, but have not tried baking that one, I always peeled it first, this sounds so much easier. I have missed your posts. Have an awesome day. stay warm. g

    • Yvette Says:

      I’m interested in how you baked it? The same way or did you chop it up too? I will hopefully see you tonight 🙂


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