BUTTERNUT SQUASH SOUP [AIP RECIPE]

The art of cooking increases the health potential of vegetables butternut squash, which are both very nutritious.

Whether you’re looking for a soup with cream or a salty, crunchy snack, you’ll be wowed not only by the butternut squash soup and beet crisps but also by their flavour, creaminess, and nutritional value.

Besides being low in calories, they are also significant sources of dietary fiber, vitamins, and necessary minerals. This pair is a good complement for a healthy, particularly AIP-compliant dinner.

In this article, I will explore parallels between the two dishes in terms of the ingredients, health effects and cooking time.

Key Takeaways

• Nutrient-Packed Soup: Butternut squash soup complies with the AIP diet and is nutritious, as it is packed with vitamins A and C.
• Beet Crisps as a Perfect Side: A Perfect Accompaniment: Crispy beets chips are a good low calorie addition to our meals which are crunchy and pair well with the creamy soup.
• Variety in Ingredients: Combining the natural sweetness of butternut squash with the earthy flavours of red, golden, or Chioggia beets offers a dynamic and colourful meal.
• Healthy Oils for Cooking: Using avocado oil for both soup sautéing and beet crisps enhances the flavour while keeping the recipe heart-healthy and AIP-compliant.
• Meal-Prep Friendly: Both butternut squash soup and beet crisps can be meal-prepped, with the soup staying fresh for days and the crisps lasting up to a week for easy snacking or garnishing.

Why Beets? The Nutritional Powerhouse

People increase the number of butternut squash and beets in their diets not only because they enjoy the taste but also because of their high added value.

Nutrient	Amount per 100g	Benefits
Calories	43 kcal	Low-calorie, helps with weight management
Carbohydrates	10 g	Provides energy
Fiber	2.8 g	Aids digestion, promotes gut health
Folate (Vitamin B9)	20% DV	Essential for cell growth and DNA formation
Potassium	9% DV	Regulates blood pressure, supports heart health
Vitamin C	4% DV	Boosts immune function
Iron	4% DV	Important for blood health and oxygen transport

Butternut squash is not just high in vitamins like Vitamin A but it also adds a velvety texture and deliciousness to any recipe which makes it an ideal foundation for a wholesome soup.

The Butternut Squash Soup Recipe

The butternut squash soup is one of the simplest recipes, packed with nutrients and can be very hearty and therefore will suit people who are on an AIP diet.

Ingredients for Butternut Squash Soup

Ingredients	Quantity
Butternut squash (peeled and diced)	1 medium-sized squash
Avocado oil	2 tablespoons
Onion (chopped)	1
Garlic (minced)	2 cloves
Coconut milk	1 cup
Bone broth	4 cups
Sea salt	1 teaspoon
Black pepper (optional)	1/2 teaspoon

Instructions: How to Make Butternut Squash Soup

• Sauté the Aromatics: Heat the avocado oil in a large pot over medium heat. Add the chopped onions and garlic, sautéing until softened.
• Cook the Squash: Add the butternut squash and bone broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, until the squash is tender.
• Blend the Soup: Once the squash is soft, use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, you can also transfer it to a blender in batches.
• Add Coconut Milk: Stir in the coconut milk to give the soup a creamy texture. Season with sea salt and black pepper (optional).
• Serve: To make things even tastier, add some herbs and serve it with beet chips.

Nutritional Information per Serving

Nutrient	Amount
Calories	120 kcal
Total Fat	7g
Carbohydrates	12g
Fiber	3g
Protein	2g
Sodium	200mg

Health Benefits of Butternut Squash

Butternut squash comes with several nutrients which provide numerous health benefits:

Butternut Squash:

• Boosts Immune Function: High in vitamin A and C, it strengthens the immune system.
• Promotes Eye Health: Vitamin A supports vision health and protects against age-related degeneration.
• Supports Digestion: The fiber in butternut squash aids in digestion and promotes gut health.

Butternut Squash Soup Are Perfect for Meal Prepping

On the other hand, if for some reason you tend to shy away from meal prep, you can use butternut squash soup in any of your weeks. Here’s how:

Long Shelf Life

Butternut squash soup, when refrigerated properly, stays fresh for several days.

This allows these two meals to be cooked in advance, which provides healthy snacks and meals throughout the week.

Portability

Both butternut squash soup are convenient for on-the-go meals.

Butternut squash soup can be portioned into containers, ready for a quick reheat at home or work.

Versatile Usage

The beet chips complement with the richness and thickness of butternut squash soup and together they can form the perfect combination for a balanced meal.

Their complementary textures and flavours suit many meals, making both recipes versatile options that can easily be prepared in advance.

Meal Prepping Tips

• Batch Cooking: Prepare butternut squash soup. For each week, place them in sealed containers so that they can be accessed quickly and easily.
• Flavour Variations: Spice up your palate with enticing elements. Butternut squash soup can have many different flavor profiles; feel free to try different spices.

The Origins of Butternut Squash in Cooking

Butternut squash has a rich history. It is a staple in Native American and global cuisines.

It is cited as one of the healthiest variants, that enhances the taste and texture of soups, roasts, and purees, thus making it an indispensable part of healthy nutritious meals.

Today, butternut squash is known for its vast health benefits, from boosting heart health to supporting digestion and detoxification.

My Opinion

Not only is this butternut squash soup healthy but it is also easy to make, with the end product tasting delicious and being nutritious. You will never feel guilty consuming this ever again!

These recipes are not so involved and full of flavors which is why they would be a wise option for meal diversification.

They are not only great in taste but help in health too and are so adaptable. Relish on the butternut squash soup, you will have an added delightful side-dish and now you will be ready for any meal.

The next time you have a craving for something hot and creamy, don’t reach for the it can soups. Go for the creamy butternut squash soup instead. Your taste and body both will be grateful to you!