About the Recipe
Immune Boostin'
Squash soup is a staple dinner especially for the fall and winter months. Winter is challenging for many of us, life slows down, the days are dark, our mood and energy are typically lower, seasonal depression hits hard for some. The good news is the weather is beginning to shift out here on Vancouver Island. I always seem to feel better once the cherry blossoms start blooming. Focusing on our immune system before spring hits, increases our capacity when it comes to pollen, mold spores, flowers, grass, weather changes, and seasonal colds + flus. It is a good thing for our immune system to have a cold during these transitional months to boost immune function and clear out any stagnancy or liver support for the warmer months.
Let’s break it down. How to boost our immune system with the nutrients found in this soup!
Vitamin C is a natural antihistamine and stabilizes mast cells causing allergic reactions.This occurs when we are experiencing symptoms such as hay fever, itchy eyes, runny rose, decreasing inflammation, redness, air constriction, sneezing and swelling. Vitamin C as we commonly know further helps us fight off infections. Best for acute cold and flu support, increasing our Vitamin C will boost our immune system and reduce oxidative stress. Food sources include: kiwi, broccoli and of course all citrus fruits.
Vitamin D: Vitamin D in the winter is most likely low. Physicians don’t routinely test for Vitamin D because it is presumed to be low. Liquid supplementation of Vitamin D is more absorbable, however, we can find natural Vitamin D in mushrooms, egg yolk, and beef liver. If you’re local to Victoria the Moss Street Market has amazing local Oyster + Shiitake mushrooms to choose from.
Probiotics: Our gut microbiome plays a huge role in our immune system and is often overlooked! 70-80% of our immune system starts in our gut. Our intestines are lined with gut-associated lymphoid tissue or GALT. These tissues produce and store immune cells that recognize and fight pathogens. Trust your gut!
Vitamin A: Contributes to the white blood production in our immune system as well as maintains the epithelial lining of our mucosal membranes. These contain immune cells! Our skin is the first barrier of our immune system making Vitamin A and excellent source for immune support. Foods include: Carrots, Squash, Red Bell Pepper, Tomatoes.
Ingredients
2 medium Butternut Squash
1 Acorn Squash
1 Yellow Onion
1-2 inches grated / 1 tbs minced Ginger
2 Garlic Cloves
Fresh Sage leaves
Whole Coriander Seeds (optional but a must! Can be found in the international section of Walmart)
1-2 tbs of Miso Paste
1 tbs of Masala Curry Powder
2 tsp of Turmeric
Salt + extra Pepper (this helps absorb the turmeric)
4 cups of Bone Broth (this may vary on the thickness of your soup / size of your squash) Add 2 cups to start and slowly continue as necessary.
1 can of full fat coconut milk (scoop the fat from the top!)
Preparation
Preheat the oven to 425F.
Cut the squash in half and scoop out the seeds.
Peel the onion and cut it into quarters or large pieces. Leave the 2 whole garlic cloves unpeeled and place onion, squash, and garlic on a sheet pan.
Coat the butternut squash and onions with the olive oil and then sprinkle with salt, pepper, chopped sage and whole coriander.
Grate 1-2 inches or 1-2 tbs of minced ginger and scatter over squash. Roast the veggies for 45 minutes. You'll know they are done when you can easily poke the flesh of the squash with a fork.
Scoop out the squash after letting it cool for 10 minutes and place the roasted veggies into a stockpot and add broth, miso paste, curry powder, turmeric, and fat from coconut milk.
Use an immersion blender to puree the soup right in the pot. You can also add to a blender if you don’t have an immersion blender and transfer to a pot on the stove.
Let simmer for 10-20 minutes until all spices are combined.