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Nutritious and Delicious Gluten Free Apple, Squash and Ginger soup

Sue Bedford (MSc Nutritional Therapy)

Make a delicious warming Apple, Squash, and Ginger Soup by combining apple with creamy butternut squash, seasoned with ginger. Why not make extra amounts to freeze for later use.

Squash belongs to the ‘gourd’ family- which also includes cucumber and pumpkin and is technically classed as a fruit as it contains seeds. It is low in fat, rich in antioxidants and phytonutrients and contains ample vitamin B6, potassium, dietary fibre, vitamin C and beta carotene (which the body converts to vitamin A).

Apples are great nutritionally as they provide lots of vitamin C to zap those free radicals. They contain high levels of Quercetin which acts an anti-inflammatory and are great for those watching their waistline too as they help to balance blood sugar levels.

Ginger helps to alleviate gastrointestinal issues, plays a role in reducing inflammation in the body, supports the immune system, rejuvenates skin and increases energy levels. It also contains anti- microbial properties. Ginger contains many important nutrients and vitamins needed to support health and fertility including vitamin C, B5 and B6, along with a good amount of the mineral’s potassium, manganese, copper, and magnesium.

All the more reason to make a batch or two as this powerful combination of nutrients certainly gives a boost to health and fertility.

Apple, squash and ginger soup (gluten free)

Ingredients: (makes 4)

  • 1 butternut squash, chopped
  • 1 medium apple chopped
  • 1 large onion, chopped
  • 1/2 tbsp fresh ginger, peeled and chopped
  • ½ tsp turmeric
  • 1 tsp chilli flakes or chopped fresh chili – adjust to taste (optional)
  • 1 handful of fresh basil, chopped
  • Seasoning to taste
  • 200ml vegetable broth, gluten-free. (or chicken broth if you prefer).
  • 2.5 tbsp olive oil

For the garnish

  • 1 small apple, very thinly sliced
  • 1 tbsp freshly chopped basil
  • Handful of grated cheese of your choice

Method

Cut open the squash using a knife and scoop out the seeds, cut the flesh into cubes. Heat the olive oil in a pan or over medium heat.  Add the chopped ginger and cook gently for about a minute or so. Add the chopped onions (and chilli) and sauté for 5-10 minutes until soft. Add the squash and stir well into the onion and ginger. As squash begins to soften, add the chopped apple, blending well with the squash in the pan. Add the spices, salt and basil into above mixture, stirring for another 2-3 minutes. Cover the pan with a lid and allow the apple and squash to simmer on low heat for about 5 minutes or so, stirring occasionally to prevent burning. Add 150ml of vegetable broth and bring the mixture to a boil, stirring frequently. Once cooked use a blender to blend to a puree. Add the remaining 50ml of broth to the pureed mixture until desired consistency is obtained. Season to taste. Ladle into individual bowls and top with a sprig of basil, 1-2 tsp freshly grated cheese and the thinly sliced apple. Enjoy!

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