Hot soups in January

It is cold outside and a good time to turn on the heat, hot soups are a great way to stay warm and stay healthy.

Butternut Squash Soup ( made in Vitamix)  (2-3 servings)

1 package (20 oz) of pre-cut butternut squash (I buy from Trader Joes or Whole Foods)

Boil for 20 minutes, drain and transfer to Vitamix. If you do not have a Vitamix or powerful blender you can use a food processor to puree the squash, apple and carrots and then move to a pot to finish cooking). (You can cook squash a day ahead before soup preparation)

1 green apple cut up (discard the core, keep the peel on)

1 TBSP Coconut Oil

1 cup Carrots (I buy the organic cut and peeled carrots)

1 1/2 tsp Cinnamon

1 1/2 cups Coconut Milk (unsweetened)

3-4 mint leaves

If you want it sweeter, you can add 1-2 tsp honey or maple syrup but I don’t think it needs it.

That's it

Sprinkle some cinnamon and walnuts on top to serve

You can also substitute the Butternut Squash for canned organic Pumpkin or Sweet Potatoes. 

Pumpkin, Carrots and Squash are all  good sources of Beta Carotene, safe form of Vitamin A,  contains antioxidant and anti-inflammatory properties, diets rich in beta carotene lesson heart disease and cancer risk, protect from breathing disorders like asthma and bronchitis,  people with low levels of beta carotene more likely to suffer from glucose intolerance, helps with vision, gives us energy and boosts immunity

It is fat soluble so best absorbed when eaten with fat (like the coconut oil in the soup)

Cinnamon- Natural thermogenic spice, heats the body up and aids in fat burning, especially abdominal fat, helps metabolize carbohydrates and assists in regulation of blood sugar.  

TIP#2

Cold Prevention

1 8 oz cup of warm water

2 tsp raw local honey

1 slice of lemon

1 dash of cinnamon

Honey and cinnamon contain properties to boost the immune system and prevent viral and bacterial infections. Lemons are high in Vitamin C and also gives your immune system a boost.

TIP #3

Already have a cold, then create this Cold Cure in a vitamix or blender.

Whole lemon blended with peel (blend well to minimize pieces of lemon)

2 cups of warm to hot water as base

1/2 tsp cinnamon

2 tsp honey

dash of cayenne pepper, 

½ green apple (core removed)

Ingredients

cinnamon- anti-oxidant, antibacterial

honey – antibacterial, good source of vitamins, contains prebiotics good for immune system, antioxidant, good for sore throats and reduces coughs

green apple- good for breaking up mucus in lungs, expectorant and nose

Cayenne Pepper – clears congestion in nose and lungs, anti- inflammatory, boosts immunity

Lemon- High in Vitamin C boosts immune system and help body fight infection.

The author is Melissa Brunetti and can be reached at melissabrunetti@swimseventy.com. If you would like assistance in following the program,Melissa's  hourly rates for one on one consultation are $45 a half hour, $80 an hour as well as an $80 monthly rate which would include weekly check ins, feedback and tips all provided through email exchange.