Superfood of the Month: Butternut Squash

Butternut squash is a nutrient-dense powerhouse. Packed with vitamins, minerals and antioxidants, it delivers both comfort and nourishment with every bite. Its naturally sweet flavor, smooth texture, and versatility make it perfect for soups, roasted dishes, and even desserts. 

Health Benefits

• Supports vision, skin health and immune function with vitamin A. 
• Boosts immunity and promotes collagen production with vitamin C. 
• Contains powerful antioxidants, such as beta-carotene, that fight inflammation and oxidative stress. 
• Supports heart health with potassium, which helps regulate blood pressure. 
• Provides fiber that promotes digestive health and a feeling of fullness. 
• Naturally low in calories and fat, making it ideal for weight management. 
• Contains magnesium and manganese, key minerals for energy and bone strength. 
• Helps stabilize blood sugar thanks to its slow-digesting carbohydrates and fiber content. 
• Promotes healthy skin and hair through its blend of vitamins A, C and E. 
• Strengthens the immune system and supports overall wellness during cold and flu season.

Butternut Squash Soup and Half Turkey Grilled Cheese 

Ingredients 

• 2 lb butternut squash, peeled, seeded, chopped in 1 in cubes 
• 1 T olive oil 
• ½ c yellow onion, diced 
• 1 T garlic 
• 2 oz carrot, diced 
• 2 oz celery, diced 
• 3 c vegetable stock 
• ½ c heavy cream 
• ¼ tsp cinnamon 
• ¼ oz whole pepita, dry roasted 
• 4 slices of wheatberry bread 
• 3 oz cheddar cheese, sliced 
• 4 oz turkey, sliced 
• Ground turmeric, to taste 
• Nutmeg, to taste 

Directions 

1. Toss cubed butternut squash with a drizzle of olive oil, salt and pepper. Roast at 400°F for 25-30 minutes until caramelized. 
2. In a large pot, heat olive oil and sauté onion, garlic, carrot and celery until softened (5-6 minutes). 
3. Add roasted squash, broth, turmeric, cinnamon and nutmeg. Simmer 15-20 minutes until all vegetables are tender. 
4. Use an immersion blender to blend until smooth and creamy. 
5. Stir in cream and adjust seasoning with salt and pepper. 
6. Assemble and grill turkey and cheese sandwiches until cheese melts and turkey is warm. Cut into halves. 
7. Ladle soup into bowls, garnish with pepitas and a drizzle of olive oil. 
8. Serve with grilled turkey and cheese sandwich.

Serves four
Nutrition per serving – calories: 570; fat: 25g; cholesterol: 75mg; sodium: 640mg; carbohydrates: 42g; protein: 21g