We took our son skiing for the first time this weekend. Since, my husband and I have not been skiing in a decade or more, we came home quite sore and tired. In earlier posts, I have included some recipes that I have found online to give a starting place for simple pivots in eating habits. Today, I will share one of the easy recipes that I make when I'm needing something warm and nourishing for breakfast, lunch, or dinner. This morning, to soothe sore muscles, I had a modified version of this recipe for breakfast.
It is an easy, basic recipe that can be modified to fit your needs and dietary requirements. I will, of course, give the basic recipe first, because I hate those blog sites that have long paragraphs of information before getting to the actual recipe. So, here you go:
The products I use (and I receive no endorsements from these companies) are canned organic butternut squash from Farmer's Market, organic turkey bone broth from Thrive Market, organic unsweetened coconut milk (simple) from Native Forest, and Banza Chickpea Rice.
Let's talk a bit about the ingredients in this soup, starting with the butternut squash. I used canned butternut squash for easy preparation, but if you are a diehard, from scratch kind of person, feel free to roast and puree your own. Butternut squash is high in Vitamin A (beta carotene), which is good for eye health. It also contains B-vitamins (thiamin, pyridoxine), calcium, potassium, magnesium and manganese. Calcium and manganese are good for bone health. Potassium and magnesium help with muscle health (which is good for sore muscles after a day of skiing). It is low in carbohydrates and a good source of fiber.
I use Turkey Bone Broth in my soups, but you could use chicken or beef depending on your preferences or availability. Our family uses turkey because my son and I both have sensitivities to chicken. Bone broths are full of good protein, calcium, magnesium, potassium, phosphorus, vitamin A, vitamin K2, zinc, iron, boron, manganese, and Omega fatty acids. Bone broths are good for digestive health. The amino acids found in bone broth have strong anti-inflammatory properties and the collagen helps with bone and joint health.
The coconut milk is added for those good fats, which include lauric acid (a medium chain fatty acid used for energy). Coconut milk also contains manganese, copper, iron, zinc, potassium and magnesium. Protein and fiber are also found in coconut milk. So, it can provide immune support, has been found to lower blood pressure and cholesterol, helps build muscle, and helps to lose fat.
The Banza rice provides good fiber, protein, calcium, iron, and potassium. Chickpeas are a good source of folate, thiamin, choline, manganese, copper, iron, zinc, phosphorus and magnesium. So, the micronutrients help to support immune health, blood cell development, bone health, and memory and brain health!
Our family loves the Banza Chickpea Pastas and Rice. They provide extra protein for our meals and are a gluten-free alternative to regular pasta. My son is a picky eater and has Banza almost every day!
For my soup this morning, I used pureed sweet potato rather than butternut squash. You could also use pureed pumpkin! I added aduki beans for extra protein and some sweet red pepper for color. I also threw in some golden barbeque sauce for a little spice. The turmeric (along with black pepper) is also good for reducing inflammation!
If you don't have access to these ingredients, that's ok. Start from what you have. I have also just taken a simple bone broth and throw in the leftover ingredients I have in my fridge. Vegetables like broccoli, kale, spinach, carrots, turnips, and green beans make wonderful additions to soups. Leftover meat? Throw it in! Beans provide fiber and protein. I encourage you to experiment with what you have!
Feel free to contact me and let me know what recipes you have tried or modifications you have made! Let me know about how you are pivoting to functional health and wellness!