From clinic nutrition resident: Jessica Kovalchik
One of the best things about fall is the start of winter squash season! There are so many varieties to choose from and they can be used in many different ways, from roasting to mashing to soups. Plus, winter squash are high in potassium, magnesium, B vitamins thiamin and B6, vitamin C, vitamin E and fiber. And we can’t forget to mention provitamin A (beta-carotene), which is found in plant foods such as squashes and dark green vegetables. Vitamin A is essential for maintaining healthy barriers and supports anti-microbial secretory IgA production, which are both important for our first line of defense against infections. Several of these nutrients support antibody generation and strengthen the immune system, especially important during this pandemic and as we head into the colder winter months. 
This recipe is rich in methylation-related foods, including garlic, rosemary, cauliflower, onion and pumpkin seeds. You’ll get a healthy dose of sulfur, polyphenols, biotin, choline and zinc from these foods – cofactors for homocysteine metabolism and healthy methylation pathways, which support detoxification, neurotransmitter production and optimize gene expression.
This soup recipe is great for combining different winter squash varieties together, you could use the standard butternut, but try to expand and experience other varietals such as delicata, acorn, or buttercup. Each brings their own level of flavor and sweetness. Spices sage, thyme, and rosemary bring it all together for a creamy savory dish that’s sure to please!
To learn more about how to eat and live your way to methylation health, click here for articles and our eBook, which contains over 40 exclusive recipes, free of gluten and dairy as well as dietary plans and lifestyle interventions.
Winter Squash Soup
Ingredients
- 1 medium acorn squash peeled, seeds removed, and cubed
- 2 delicata squash peeled, seeds removed, and cubed
- 1/2 head cauliflower cut into florets
- 1-2 garlic minced
- 1 Medium onion chopped
- 1 can Coconut milk
- 4 cups bone broth chicken, vegetable or beef – I had beef on hand, so that’s what I used
- 2 tsp sage
- 1 tsp thyme
- 1 tsp rosemary
- Salt and pepper
Instructions
- Place all ingredients into a slow cooker.
- Cook on low for 6-8 hours or on high for 4 hours.
- Use an immersion blender to puree until creamy. (You could also transfer soup to a blender to puree that way.)
- Enjoy immediately or save in the refrigerator or freezer for easy meals.
Recipe Notes
- Serve garnished with pepitas (raw pumpkin seeds), chopped parsley, and slivered Hakurei Turnips (salad turnips).
- Any type of winter squash can be used: butternut, acorn, delicata, buttercup. It should equal about 4 cups of squash.
- Instead of peeling and cubing squash, cut squash in half and remove seeds, then place cut side down on baking sheet and roast in oven at 375°F for 25 minutes. Once roasted, carefully scoop out flesh and add to slow cooker, following instructions as above.