paleo – Page 3 – Clean Eating with Katie

Butternut squash soup is something that I could eat nearly everyday during the winter months. Hearty, filling, healthy, and delicious. I found a recipe for it about 5 years ago, and since then, I’ve tweaked it to make it my own. I found the act of peeling the butternut squash simply ridiculous. It is insanely hard to peel a raw butternut squash. Then, while in Miami, a friend ordered some butternut squash at a restaurant and it arrived roasted with the skin on. MIND BLOWN. I decided then to stop peeling the squash for these three reasons. 1) It’s way too hard, 2) I’m going to puree the soup with an immersion blender anyways, and 3) the skin is where the nutrients are! So here is my favorite recipe for butternut squash soup. Enjoy!

Butternut Squash Soup

cleaneatingwithkatie

Butternut squash soup is one of my favorite fall and winter meals. I usually pair it with a sausage and then I have a balanced meal. Because you don't have to spend time peeling the butternut squash, this recipe is that much sweeter!

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Prep Time 10

Cook Time 1

Course Main Course, Soup

Cuisine American

Servings 6 people

Equipment

immersion blender (or food processor or blender)

Ingredients

1 large butternut squash seeded and coarsely chopped
6 celery stalks diced
6 carrots diced
1 med. onion diced
4 cloves garlic diced
2 cups water
2 tbsp grass-fed butter
2 cups chicken bone broth

Spice Blend

1 tsp cumin
1 tsp coriander
1 tsp turmeric
1 tsp garlic sea salt
fresh ground pepper to taste
2 lemons juiced
2 tbsp cilantro optional garnish
1 tbsp grass-fed sour cream optional garnish

Instructions

Place a vegetable steamer in a large stock pot. Add water, butter, and butternut squash. Steam the butternut squash until pierced easily with a knife.
Once steamed, place squash in stock pot (leave water in pot). Add carrots, celery, onions, and garlic. Add broth and bring to a boil. Reduce heat to a simmer.
Add all of the spices. Keep at simmer for about 30 minutes. Remove from heat, and allow to cool for about 15 minutes.
Use an immersion blender to purée soup (a regular blender or food processor will also work). Add lemon juice (don't skip the acid step!). Serve with a dollop of sour cream or plain yogurt and garnish with cilantro.

Keyword butternut squash soup, paleo, soup

Onions are a good source of vitamins C and B6, potassium, and manganese. They are also rich in antioxidants, particularly quercetin, kaempferol, and myricetin, which all play a role in cancer prevention. Onions also help to reduce the risk of cardiovascular disease and osteoporosis.

Carrots are good sources of vitamins A, C, B6 & K, biotin, potassium, thiamine, and fiber. They are also rich in antioxidants and good source of starchy carbohydrates.

Butternut Squash is a good source of antioxidant carotenoids, vitamins C, B1, B6, folic acid, and pantothenic acid. It is also a good source of potassium, manganese, and fiber. Dark-fleshed winter squash is shown to be protective against cancer, especially lung cancer, heart disease, and and type II diabetes.

Ever since going paleo a few years ago, we’ve been trying to expand our repertoire of recipes. A colleague suggested lettuce wraps and boom this recipe was born. It’s been tweaked over the years, but here it is in its latest form.

Asian Style Turkey Lettuce Wraps

cleaneatingwithkatie

Lettuce Wraps are quick, easy, and a crowd pleaser, need I say more? Feel free to tweak the veggies to add bok choy, mushrooms, or water chestnuts. This recipe will be in your repertoire for sure!

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Prep Time 10

Cook Time 20

Course Main Course

Cuisine Asian

Servings 4 people

Equipment

Cuisinart Food Processor (optional)

Ingredients

2 lbs pasture-raised ground turkey
5 med carrots tops trimmed
4 celery stalks tops and ends trimmed
1 med. onion outer skin peeled and quartered
10-12 romaine lettuce leaves rinsed and dried
2 tbsp cooking fat ghee, duck fat, butter, etc.
2 tbsp coconut aminos
2 tbsp coconut vinegar or rice vinegar
1 tbsp grated fresh ginger
3 cloves garlic minced
1 tbsp sesame seeds
1 tbsp sesame oil
¼ cup green onions, diced optional garnish

Instructions

Melt the cooking fat in a skillet over medium heat and add the ground turkey. Brown the meat.
While the turkey is browning in the pan, grate the onion, celery, and carrots in a food processor, using the grater blade.
Once turkey is nearly all browned, add the coconut aminos, vinegar, ginger, garlic, sesame seeds, and sesame oil. Mix to combine.
Add the grated vegetables and bring to a low simmer until veggies are cooked.
Place ground turkey mixture on the romaine lettuce leaves. Garnish with sesame seeds and green onions.

Keyword asian style lettuce wraps, lettuce wraps

Carrots are good sources of vitamins A, C, B6 & K, biotin, potassium, thiamine (B1), and fiber. They are also rich in antioxidants and good source of starchy carbohydrates.

Turkey is rich in glutamine, which is an important amino acid for healing the small intestines of those with leaky gut. It is also rich in vitamins B6 and B12, protein, niacin, phosphorous, selenium, zinc, pantothenic acid, riboflavin, iron, potassium, and magnesium.

Ginger has long been used for gastrointestinal problems, making this an ideal food for those with leaky gut and other GI troubles. It relaxes and soothes the intestines and promotes the elimination of gas. It is also anti-inflammatory. Always choose fresh over dried, as it has higher levels of ginger’s active protease.