This is one of all time favorite recipes using butternut squash. I like it because the creamy, rich taste is just fantastic, and all without adding any dairy. I also like that you bake the squash first, so no need to peel the tough skin and chop as some recipes call for. Plus with only a handful of ingredients, it’s ultra simple.

This soup is so good that it often doubles for breakfast in our house. Soup for breakfast? You bet. It’s warm and soothing. Check out a post I wrote awhile back about the benefits of soup for breakfast.

Give the recipe a try and tell me what you think.

Butternut Squash Soup

4 pounds of butternut squash, preferably organic
4 leeks, white part only, chopped
3 teaspoons of minced ginger root (more if you like really gingery)
6 cups chicken or vegetable broth
½ teaspoon dried thyme or 1 tsp fresh thyme (optional)
1 ½ tsp. salt

Directions

1. Cut squash in half lengthwise, remove seeds and place cut side down a foiled lined baking sheet.  Bake in a 400 oven for an hour or until tender.
2. Sauté the leeks and ginger about 5-7 minutes, until soft.
3. Sccop the cooked squash out of its skin and add  to soup pot along with 4 cups of broth and the thyme. Break up the squash and simmer for 30 minutes, stirring occasionally.
4. Let soup cool slightly and using an immersion or hand blender, puree the soup until smooth, adding more broth.
5. Add salt and stir well.
6. Garnish with raw pumpkin seeds for added flavor.

Serve and enjoy!

If you said no, you’re on to something and keep reading. And if you said yes, DEFINITELY keep reading.

I’m reminded every day that our food sources, even organic fruits and vegetables, are often severely lacking in the nutrients we need to handle our over-the-top, super-busy lives. While organic is better than non-organic produce, it still doesn’t have the ability to truly nourish us in a powerful way. Why? Think de-mineralized soil and polluted water to start. And think about organic produce that’s been shipped from across the country — even though it’s organic, by the time it gets to you, it’s seriously lost a HUGE amount of the nutritional value.

These are just a few of the things we were talking about last night when I went to a talk given by one of my nutritional superheroes – David Wolfe (that’s David standing next to me, 2nd from the left). David is the creme de la creme of nutritionists, pushing the envelope when it comes to what truly nourishes us. I first saw David when I was at nutrition school at the Institute for Integrative Nutrition several years ago. But this was the first time I ever got to talk to him up close and personal, and what a treat it was!

We were at my friend Glen’s ultra cool, raw foods cafe in West Haven, Connecticut. We spent the evening talking about some of my favorite superfoods. Conventional wisdom would have you think that superfoods are things like blueberries and tomatoes. And in the realm of all foods, they’re pretty good. But those are “old school” superfoods. When I say superfoods I’m talking about things like maca, Inca Berries, goji berries, cacao, and blue green algae, just to name a few.

If some of those things sound pretty foreign, don’t worry, I didn’t know a lot about them either only a few years ago. In fact, before David Wolfe I didn’t even understand the power of cacao – raw chocolate, pictured here. Forget Hershey bars or even some pretty good quality dark chocolate. You can get exponentially more benefits from eating raw chocolate – bursting with nutrients (like tons of magnesium, for one) and a much better way to satisfy those cravings without all the guilt.

I’ll be sharing a lot more about these “new school” superfoods in coming months, — I just wanted to whet your appetite a bit. Just know that if you want to truly nourish your body, integrating in some of these superfoods will help you feel your best. I know because I’ve been doing it for awhile and it’s made a big difference in how I feel.

And just to give you a hint about what I mean, I’m a big fan of maca. Not only does it help give you mental clarity and help with symptoms of menopause but it’s also great for supporting your libido.  I mean seriously, who can’t love that?

Do any of these superfoods ring a bell ? Do tell about your experiences with superfoods.

The Nutrition Source is a website maintained by Harvard’s School of Public Health and it’s chock full of interesting information about healthy eating, nutrition, exercise, disease and many other topics. I can’t wait for you to check it out and let me know what you think. I have a hunch you’ll find it a useful resource to give you an unbiased and research-based perspective on great health.  Just one more way for you to get and stay informed and worry less about your health while getting into action.

If you don’t have time to peel and cut a pumpkin, here are a few easy tips:

–  Use canned pumpkin but look for pure pumpkin, not pumpkin puree (usually loaded with sugar).
–  Can’t find fresh pumpkin? Try substituting butternut squash, orange bell peppers or sweet potatoes instead. All are      chock full of many of the same nutrients.
–  In a mood for a healthy snack? Grab a handful of raw pumpkin seeds and eat them by themselves, or add to your favorite soup or salad for an added burst of flavor.

Often called a superfood, tomatoes have numerous health benefits. They contain lycopene, which is a powerful antioxidant, and helps prevent cancer, especially prostate cancer in men. They also have fiber, potassium, Vitamin C, beta-carotene and lutein, which is important for eye health. And they may even help reduce the risk of heart disease. On the flip side, tomatoes are part of the “nightshade” family (which also includes eggplants, peppers and potatoes) and have been linked to joint inflammation in some people.

Even with fall knocking on our door, you can still find copious amounts of locally grown tomatoes. Check out your local farm stand or market for varieties such as Cherokee Purple, Brandywine, Yellow Perfection and many more. Then get busy making your favorite recipe or simply eat them raw.

In contrast, produce shipped to large grocery store chains travels an average of 1500 miles to get there. That can mean a two-week or longer period between harvesting, processing, packaging, transit and the actual appearance of the produce on the store shelves. As a result, these items tend to have decreased nutritional value and less flavor thanks to this lengthy process. Truth be told, there’s simply no way to know how long a tomato, carrot or plum has been sitting in the produce section and its level of freshness.

There are plenty of other reasons why buying locally is helpful. According to the US Department of Agriculture, the number of farmers’ markets in the US increased by 18% between 2004 and 2006. More and more, consumers want high quality produce, grown without pesticides and harmful chemicals where care is taken to protect the environment and land. Buying locally has the added benefit of reducing energy costs since expensive packaging and shipping isn’t necessary. Also, local produce helps supports local economies; when money is spent in the community it tends to stay there for future reinvestment.

In urban environments, low-income residents don’t always have access to fresh produce in their neighborhood markets. Farmers’ markets are a great option and many, like City Seed, in New Haven, CT, accept food stamps that reinforce the notion that everyone should have access to quality, whole foods.

What can you do to increase your volume of fresh, locally grown fruits and vegetables?

• Do a search for farmers’ markets or nearby family farms in your area
• If you live in Connecticut, check out www.buyctgrown.com for more local resources
• Check your local health food store; most make it a priority to carry locally grown food
• Find restaurants in your area that specifically use locally grown produce
• Grow your own! Whether you’re a city dweller, live in the suburbs or a rural area, anyone can plant a simple garden

Above all, have some fun and increase your health with high quality local produce.

Try your favorite leafy lettuce with different sliced, diced or grated veggies. The possible combinations are endless. Fresh herbs are a wonderful option to mix in, as they are packed full of flavor. Experiment with adding different forms of protein to your salads, such as nuts, seeds, beans, tofu, fish or poultry. Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil.

This is a great opportunity to try a new vegetable from your market. What are some creative flavors you’ve never tried before? Fennel and mint? Daikon radish and arugula? Summer squash with watercress? Whatever you choose, have fun with your food and stay cool. Happy summer!

Here are some great ways to serve up sprouts: add to salads; combine with other vegetables in wraps, roll- ups or stir-fries; use as garnish on top of soups, stews, omelets or scrambled eggs; add to rice or whole grain dishes; use in sandwiches instead of lettuce.  Spring has arrived! Eat sprouts and feel alive!

Greens have been a mainstay of southern cooking for centuries, a key component of any soul food dinner. Traditionally, greens were cooked for many hours, often using fatback (the layer of fat along the back of a pig) for flavor. The notion of greens was perfected by slaves, who got the leftover food from the plantation kitchen. By combining the greens with ham hocks and pigs feet, the meal provided needed sustenance. In addition, slaves benefited from drinking “pot likker” the cooking water from the greens, full of nutrients.

The truth today is that we can prepare greens, with relatively minimal effort and time, all the while creating delicious and nutritious dishes that pack a powerful punch. What’s so great about greens? Let us count the ways.

Greens such as kale, collards, spinach, and swiss chard are bursting with important vitamins and minerals to keep us strong like vitamins A, C, E and K. In addition, greens are full of calcium and provide a tasty and low fat alternative to dairy products. Moreover, greens pack a powerful punch with abundant amounts of magnesium, iron, potassium, zinc, folic acid and fiber.

And we’re only scratching the surface. Greens are powerful antioxidants to help prevent cancer, help cleanse and purify our systems and give us abundant energy. Recovering from a cold? Think greens. They help reduce mucus and clear up congestion. In need of some spring time cleansing? Greens will do the trick, helping to detoxify your liver and kidneys.
Simply put, going green is the way to go. And with plenty of options to eat them both raw and cooked, the possibilities are endless.

Sea vegetables (or seaweeds) provide a large array of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body. They also contain copious amounts of magnesium, potassium and Vitamin A. Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your food repertoire can help balance your energy levels and alleviate cravings.

There are a variety of intriguing and delicious sea vegetables that are easy to find at your local health food. Usually found in the Asian cooking section, each of these vegetables has its own unique flavor and texture. Here are a few that might pique your interest:

Hijiki – When it comes to calcium, hijiki is king! With approximately 150 mg of calcium per 1/4 cup serving, you can’t beat this vegetable to help strengthen your bones (as a comparison an 8 ounce glass of milk has approximately 285 mg of calcium) and have supple skin and shiny hair. These small black strands plump up nicely when soaked in water. Prepare hijiki with carrots, toasted sesame oil or some hot pepper to bring out the flavor.

Kombu – Who’s eaten beans and several hours later regretted that decision? Not to worry if you cook your beans with kombu, a versatile sea vegetable that softens beans and makes them more digestible. Put a 3-4″ piece in the pot with the beans and your intestines will thank you. Alternatively, if you buy canned beans look for organic beans that have been cooked with kombu.

Wakame – Slippery to the touch when soaked in water, this green sea vegetable has a slightly sweet flavor and is a great accompaniment to dark leafy green veggies like collards or kale. Traditionally used in Chinese medicine to purify the blood, it’s also known to help regulate women’s cycles.