GREENSBORO, NC -- This time of the year, there are lots of different types of fall vegetables at farmers markets and grocery stores. So how do you take advantage of the abundance of fall vegetables?
Katelyn Hedrick, Registered Dietitian, and Diabetes Educator with Triad Adult & Pediatric Medicine joined the Good Morning Show team Monday to demonstrate a few of her favorite recipes.
Hedrick made baked acorn squash and butternut squash soup. Here are her recipes:
Butternut Squash Soup
• 2 tbsp olive oil
• 1 carrot, diced
• 1 celery stalk, diced
• 1 onion, diced
• 4 cups cubed butternut squash, fresh or frozen
• 4 cups low-sodium chicken broth
• 1- 1.5 tsp nutmeg
• 1 tsp cinnamon
• Pinch of salt & pepper
Heat oil in a large soup pot. Add carrot, celery and onion. Cook until vegetables have begun to soften and onion turns translucent, 3 to 4 minutes. Place celery, carrots and onion into steam basket, sit to the side. Pour in cubed butternut squash and add enough chicken broth to cover squash. Add back the steam basket of veggies back into the squash and chicken broth (veggie side down to the squash). Bring to a boil, reduce heat and simmer until squash is fork-tender, about 30 minutes.
Once squash is tender, remove steam basket and drain most of chicken broth into separate bowl (will need to add back in later.)
Use an immersion blender to purée soup. Once you achieved smooth texture, pour the celery, carrots, and onion mixture into soup. Add the cinnamon, nutmeg, and pinch of salt and pepper.
Pour small amounts of chicken broth into soup until you have the consistency (thick or thin) you prefer. Heat on low and stir to blend. Let the soup cool slightly, pour in bowl and enjoy!
PER SERVING:140 calories (50 from fat), 6g total fat, 1g saturated fat, 0mg cholesterol, 280mg sodium, 20g carbohydrate (5g dietary fiber, 4g sugar), 6g protein
Roasted Acorn Squash
Serves 8-10| Hands-On Time: 20m| Total Time: 50m
• 2 medium acorn squashes (3 1/2 to 4 pounds)
• 3 tablespoons butter
• 1/3 cup brown sugar
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 10 sprigs fresh thyme
1. Preheat oven to 425° F.
2. After trimming the ends, slice the squashes in half lengthwise. Scoop out the seeds and slice each half into quarters. (Save the seeds to make a toasted snack, or toss them into Roasted Acorn Squash Salad.)
3. Place the squash slices in a roasting pan and dot with the butter. Sprinkle with the brown sugar, salt, and pepper. Scatter on the thyme. Cover with foil and bake 20 minutes.
Remove the foil and roast 10 minutes more or until the squash is tender. Serve warm or at room temperature.
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