Good For the Soul Butternut Squash Soup (gluten free and AIP friendly)

Ingredients

1. 1 butternut squash, peeled and chopped
2. 3-4 medium sweet potatoes, peeled and chopped
3. 1 large or 2 medium onions, peeled and quartered
4. 2-3 cloves of onion, peeled, whole
5. Homemade or store-bought chicken bone broth (replace with water for vegan/ vegetarian option)
6. 5 scoops of MCT oil powder (for creaminess) (substitute with coconut milk, almond milk or even goat cheese)
7. Seasoning (try turmeric, garlic salt, sea salt, or seasoned salt)
8. Optional- add nutritional yeast for a cheesy flavor

Preparation

1. Place squash, potatoes, onions, garlic and seasoning into 8 quart pot (large size of the Instant Pot).
2. Pour bone broth over contents until pot is halfway full.

Cook

1. Instant Pot- pressure cooker setting, high, 15 minutes. Manual pressure release.
2. Stove- cover and cook on medium heat until contents are soft (45-60 minutes).
3. Use immersion blender to blend contents into a creamy, soul warming soup.

This yields a large pot of soup. I like to make a big batch and eat it throughout the week. Eat alone or add fresh herbs and 1-3 crumbled brazil nuts. You can even sprinkle some ground clove or cinnamon on top. Store some in the freezer for meals in the future.

Health Benefits

This soup isn’t just good for your soul, it’s packed with ingredients that promote health in nearly every function of your body. Take a look below.

Butternut Squash:

• Butternut squash is a great source of fiber, which aids in digestion, as well as vitamins A, C, E and B, and minerals such as calcium, magnesium and zinc.
• It contains phytonutrients, such as zeaxanthin and lutein, which are believed to support eye health.
• Butternut squash also contains antioxidants and beta-carotene, which support the immune system.
•  Studies suggest that diets containing beta-carotene, vitamin C, zinc and sodium, all of which are contained in butternut squash, support bone health in postmenopausal women.

Sweet Potatoes:

• Sweet potatoes are a great source of fiber, vitamins, and minerals:
  • Fiber: 6.6 grams
  • Vitamin A: 769% of the Daily Value (DV)
  • Vitamin C: 65% of the DV
  • Manganese: 50% of the DV
  • Vitamin B6: 29% of the DV
  • Potassium: 27% of the DV
  • Pantothenic acid: 18% of the DV
  • Copper: 16% of the DV
  • Niacin: 15% of the DV
• Diets containing 20-33 grams of fiber per day are linked to a lower risk of colon cancer and promote regular bowel movements.
• Sweet potatoes contain antioxidants, which stabilize free radicals and protect your cells’ health. Free radicals cause inflammation and have been linked to chronic diseases like cancer and heart disease.
• The fiber and antioxidants in sweet potatoes promote gut health and support your immune system, vision, and brain function.
• Sweet potatoes are rich in beta-carotene, which supports healthy vision.

Onions:

• Onions are considered nutrient-dense (high in nutrients, low in calories).
• They are a rich source of Vitamin C, B vitamins, including folate (B9) and pyridoxine (B6) — which aid metabolism, red blood cell production and nerve function, and potassium. Potassium is necessary for normal cell function, fluid balance, nerve transmission, kidney function, and muscle contraction.
• Onions are packed with antioxidants, help control blood sugar, are believed to boost bone density, have antibacterial properties, and aid in digestion.

Garlic:

• 1 clove of garlic contains:
  • Manganese: 2% of the Daily Value (DV)
  • Vitamin B6: 2% of the DV
  • Vitamin C: 1% of the DV
  • Selenium: 1% of the DV
  • Fiber: 0.06 grams
• Garlic also contains calcium, copper, potassium, phosphorus, iron and vitamin B1.
• Garlic supports the immune system, reduces blood pressure, and reduces LDL cholesterol (the bad kind).
• Garlic’s antioxidant properties, combined with its effect of reducing cholesterol and blood pressure, may reduce the risk of Alzheimer’s disease and dementia.
• Garlic combats metal toxicity and improves bone health.

Chicken Bone Broth:

• Bone broth is made by simmering the bones and connective tissue of animals. Humans have been consuming bone broth since prehistoric times, enabling us to consume parts of animals and fish that are otherwise inedible.
• Animal bones are rich in calcium, magnesium, potassium, phosphorous and other minerals, which support bone health.
• Connective tissue contains glucosamine and chondroitin, which support joint health.
• Bone marrow contains Vitamins A and K2, as well as minerals, including zinc, iron, boron, manganese and selenium, and omega-3 and omega 6 fatty acids.
• Bone broth contains glutamine, which promotes the function of the intestinal walls and heals “leaky gut,” a condition in which the walls of the intestine is impaired and permits food to leak into your blood stream. Leaky gut is associated with chronic conditions and inflammation.
• Bone broth is beneficial for people suffering from leaky gut, IBS, IBD, ulcerative colitis and Crohn’s disease.
• Bone broth reduces inflammation, aids in sleep and brain function, and improves joint health.

MCT Oil Powder:

• Medium-chain triglyceride (MCT) oil is commonly extracted from coconuts and contains medium-length chains of fats called triglycerides, which are digested more easily than longer-chain fatty acids.
• MCT oil can promote weight loss and boost energy.
• MCTs are converted to ketones when carbohydrate intake is low and ketones are an alternative energy source for the brain.
• MCT oil can optimize the growth of good bacteria in your intestines and support the gut lining.
• Studies have shown that MCT oil and a ketogenic diet can be used to manage epilepsy, Alzheimer’s disease and autism.
• MCT oil has antimicrobial and antifungal effects and contains caprylic, capric, and lauric acid, which reduce yeast and bacterial growth
• MCT oil may reduce risks associated with heart disease. It can reduce HDL cholesterol, increase LDL cholesterol, and significantly reduce C-reactive protein (CRP), an inflammatory marker that increases the risk for heart disease.
• MCT oil reduces fat storage and increases fat burning, which helps manage diabetes.

Brazil nuts:  

• Brazil nuts are considered energy dense and rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.
• They support the thyroid, brain and heart and are anti-inflammatory,
• You should limit your daily intake to 1-3 nuts per day because they are very rich in selenium and too much selenium can cause toxicity.