Well, all weather related things seemed to have returned back to semi-normal for Michigan in February which means cooler temperatures as well as soup is in the forecast. So while it may not be 50 and sunny, but the silver lining is we are having soup again. You win some you lose some I guess.
In addition to the change in weather Pat and I have both had our fair share of GI issues going on. We are both ok, but also being super mindful of what we are eating, food prep and batch cooking have been huge for us.
I LOVE butternut squash!!! Pat, not so much, it took a fair amount of coaxing to get him to try this one, but he ultimately did, and he ended up really liking it.
Honestly, I am so glad he did because this is one of the EASIEST recipes in my repertoire!!! The use o the slow cooker makes this recipe so, so, so clutch especially on a busy day. You can either cook this all on your meal prep day, or do the chopping, and seeding ahead of time, and throw everything together the day you want to make it.
Personally I like doing this on Sundays when I am doing my meal prep, as long as I don’t need my crockpot for anything else. Time wise this takes about 4 hours on high, and 6-8 hours on low heat. You can also do this in a Dutch oven if you have time to babysit everything. The blending part is up to you- I use and immersion blender I do it just right in the crock pot. If you have a really nice high powered blender you can also transfer everything into that.
So quick recap: quick and easy meal (and more throughout the week) and less dishes!! Let’s chalk this recipe up to a winner!!!
Butternut Squash Bisque
1 medium-to-large butternut squash, skinned, seeded, chopped
2-3 carrots, chopped
1/2 medium onion, diced
1-2 medium apples (Fuji and gala work well), chopped
1 Tbsp Mapple Syrup
4 Cups Chicken Broth
1 Cup Coconut Milk, Full fat
1/4 tsp salt
1/2 tsp pepper
1/2 tsp nutmeg
1/2 tsp ginger
1/4 tsp cloves
1 tsp cinnamon
1/2 tsp coriander
2 tsp sage
- Peel and seed your squash, then cut into about 6 smaller chunks
- Quarter your onion, and slice
- Cut carrots in half or quarters
- Chop apple
- Place all chopped ingredients into slow cooker, add 1 can coconut milk, maple syrup and 4 cups of broth. If your squash is exceptionally large, I recommend using another cup of broth.
- Also add in your herbs/spices, you can do these to taste, and you don’t have to add as many as I did to make this flavorful but you can, and you can also use more or less to taste.
- This ends up yielding about 10, 1 cup servings
Ok, so I have raved about how delicious and easy this recipe is. So now let’s talk nutrition. Butternut squash is a great source of potassium, fiber, magnesium, Vitamin A, and Vitamin C. In addition to the carrots, and the apple(s) we are getting a nice substantial serving of fruits and vegetables. However, this recipe is great source of carbohydrate, and provides a fair amount of fat. It does not provide very much protein, in fact the protein content is negligible.
Personally I end up eating this after a run at night, so having a recipe with “negligible protein” really isn’t something I can afford. I usually end up pairing this with a source of protein, (piece of fish, or leftovers in the refrigerator) OR I add two scoops of Collagen Peptides (this adds a whopping 18 g of protein) and mix it into one serving of soup. In my picture here I added a tablespoon of Lifeway Farm Cheese (probiotic) for some added creaminess.
1 batch makes roughly 10 servings, each serving being 1 cup. 1 cup equates to:
Calories: 124//Total Fat: 7g//Saturated Fat 6 g//Potassium: 456 mg//Sodium: 168 mg//Total Carbohydrate: 15 g//Fiber: 2 g//Sugar: 5g//Protein: 2 g
1 serving meets 149% of Vitamin A needs (for a 2000 kcal diet), and 27% of Vitamin C needs.
This recipe truly is the trifecta: easy, delicious, and nutritious. The last bonus I’ll mention is that it is pretty darn cheap to make- not counting the spices it’s about $10 or less to make, depending on what you already have at home.