Butternut Squash Bisque

APPLES

Apples are an exceptionally healthy fruit with many impressive health benefits.

One medium apple offers the following nutrients:

Calories: 95
Carbs: 25 grams
Fiber: 4 grams
Vitamin C: 14% of the Reference Daily Intake (RDI)
Potassium: 6% of the RDI
Vitamin K: 5% of the RDI

What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.

Apples are also a rich source of polyphenol. To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.

Apples are high in fiber and water — two qualities that make them filling. Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume.

Furthermore, some natural compounds in them may promote weight loss.

Apples promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk.

Eating apples is linked to a lower risk of type 2 diabetes. This is possibly due to their polyphenol antioxidant content.

The type of fiber in apples feeds good bacteria and may be the reason they protect against obesity, heart disease, and type 2 diabetes.

Apple skin contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation. These are two ways in which it may affect asthma and allergic reactions.

The antioxidant and anti-inflammatory compounds in apples may promote bone health. What’s more, eating fruit may help preserve bone mass as you age.

Information gathered from: https://www.healthline.com/nutrition/10-health-benefits-of-apples#TOC_TITLE_HDR_9

Butternut Squash Bisque is a rich, but healthy vegetarian fall soup that is sweet and creamy with just a

touch of ginger and cinnamon.

Servings 8 servings

Ingredients

 1 large butternut squash
 1/4 cup butter
 1 medium onion chopped
 1 large carrot chopped
 1 celery stalk chopped
 3 garlic cloves minced
 2 large sweet apples peeled, cored and cubed
 4 cups vegetable broth
 1 teaspoon ground ginger
 1 teaspoon cinnamon
 1 can coconut milk (full fat)
 Salt and pepper to taste

Instructions

1. Prepare butternut squash: Cut rinsed squash in half length-wise. Scoop out seeds, and place on a

lined baking sheet. Drizzle with olive oil and season with salt and pepper. Bake in a 375°F for about 45 min

until tender. Allow to cool. Scoop out flesh and set aside for the recipe.

2. In a large stockpot or Dutch oven, melt butter over medium-high heat.

3. Add onion, celery, carrot, and garlic. Saute, stirring frequently, until vegetables are tender, about

10 minutes.

4. Add apple, squash, broth, ground ginger and cinnamon. Stir to combine.

5. Bring to a boil. Reduce heat and let simmer for about 25 minutes, until apples are tender. Remove

from heat.

6. Blend soup with an immersion blender until smooth. Be careful of splatter!

7. Stir in coconut milk and season with salt and pepper to taste. Cook a few more minutes to increase

the temperature, if necesary. But do NOT bring to a boil (your milk will curdle!).

Notes

 Have fun with toppings! Top your soup with pepitas, roasted sunflower seeds, chopped pecans,

or croutons for a little crunch.

 Consider adding 1/2 to 1 teaspoon turmeric or curry powder for extra flavor or health benefits.

Add it in step 4 with the ground ginger.

.Use disposable gloves (like these) while preparing jalapenos. Oils from the peppers can burn

your skin.

Nutrition

Vitamin C: 33mg | Calcium: 73mg | Iron: 1mg