Recipe: Winter Squash Immune Boosting Soup
by Judi Epstein, MSN, ARNP
Try this immune-boosting comfort food recipe over the holiday season. For in-season squash, I recommend kabocha, butternut or red kuri varieties.
Cardamom, onion, ginger, apple, carrot, and squash have antioxidant and immunity-enhancing properties.
Onion, garlic, and cinnamon are known for their antibacterial and antiviral properties.
Turmeric, cardamom, cloves, cinnamon, ginger, onion, and squash are documented for their anti-Inflammatory properties.
Winter Squash – about 4 cups, peeled and chopped
(use a larger squash for a thicker soup and adjust the liquid accordingly )
2 carrots chopped (scrub well and leave the skin on)
2 tart apples (peeled and chopped – granny smith and gala, you may use a sweeter apple if desired)
1 inch fresh turmeric root grated or ¾ teaspoon turmeric
½ teaspoon cardamom
½ teaspoon cinnamon
A pinch of dried cloves
Salt and pepper – coarsely ground
1 large onion – chopped
3-4 large cloves garlic – chopped
1 inch fresh ginger grated
Oil of choice – I recommend coconut, avocado or olive oil
HOW TO COOK:
Heat the oil over medium heat and cook onions and garlic until tender (about 6-8 minutes)
Add all of the spices and cook until fragrant (about 1-2 minutes)
Add the squash, carrots and apples along with 4-6 cups of water (or bone broth)
Bring to a boil and then reduce the heat, cooking until the vegetables are tender. Let cool slightly and then puree until smooth.
Add the salt and pepper and adjust the spices if necessary to your taste
Serve hot and enjoy!