RUTHFOOD BLOG by Ruth Lahmayer Chipps, MS, RD

If you’re fortunate to have received a harvest of squash from your garden or the local farmer’s market, here’s a tasty soup recipe that can be made with any variety. Butternut is a favorite, with its light creamy tan exterior color, characteristic hourglass shape and rich golden-orange interior. Another variety to enjoy is the decorative sweet dumpling squash which looks like a mini multi-colored pumpkin.

Consider prepping the squash by cutting into eight chunks, remove the seeds and roast the pieces at 375 degrees for about 45 minutes with a sprinkle of salt & pepper and a drizzle of olive oil. Another option is to pierce the whole squash in a few places with a knife and bake whole until a fork is easily inserted. Cut and remove the seeds after it is cooled. Leftover pieces can be refrigerated and used another day in this tasty soup:

Super Squash Soup

2 tbsp. olive oil
1 ½ t. fresh minced garlic
¾ c onion, chopped
¼ c. red pepper, chopped
¼ c. green pepper, chopped
2 tsp cumin (more if you like it)
¼ t. white pepper
2 (14 oz .) cans low sodium chicken broth (or homemade – if you have it)
2 c. cooked or frozen/thawed squash (butternut, sweet dumpling, or other variety)
¼ c. half & half (optional) – could substitute milk.
Hot pepper sauce to taste.

Heat stock pan; add olive oil and lightly saute garlic, onion, red and green pepper. Add remaining ingredients (except half and half) and heat. You’re the cook – adjust seasonings as needed. Just before serving add the optional half & half and heat to serving temperature (do not boil.) Sprinkle the desired amount of hot pepper sauce.

Serve with sliced seasonal fresh local apples.

To your health,

Ruth

It’s definitely time to visit your local farmers market, if you haven’t already been a frequent visitor.

The markets are brimming with the best of the fall harvest and one of my favorites is butternut squash. I’m fortunate to have received a few fresh picks from my mom’s garden in rural Wisconsin.  You can identify butternut by it’s light creamy tan exterior color, characteristic hourglass shape and rich golden-orange interior. This fall favorite it filled with nutrients,such as beta carotene and is a good source of fiber.

Last night I cut the squash into eight chunks, removed the seeds and roasted the pieces at 375 degrees for about 45 minutes with a sprinkle of salt & pepper an drizzle of olive oil. We enjoyed it as a side dish with chicken spaghetti meal. Leftover pieces were refrigerated for today’s soup:

Butternut Squash Soup

2 tbsp. olive oil

¾ c onion, chopped

¼ c. red pepper, chopped

¼ c. green pepper, chopped

2 tsp cumin (more if you like it)

1 ½ t. fresh minced garlic

¼ t. white pepper

2 (14oz .) cans low sodium chicken broth (or homemade – if you have it)

2 c. cooked or make squash

¼ c. half & half (optional)

Hot pepper sauce to taste.

Brown onion and garlic in olive oil. Add red and green pepper and lightly sauté. Add remaining ingredients and heat. Your’re the cook – adjust seasonings as needed –

Just before serving add the optional half & half and heat to serving temperature (do not boil.) Sprinkle the desired amount of hot pepper sauce.

Serve with a slice of seasonal fresh local apples–We’re enjoying “honey crisp” in Minnesota right now!

To Your Health,

Ruth