Fall Squash Bisque

Fall is one of my favorite seasons with all the lovely squashes coming into bounty.  The leaves are changing and the weather is getting cooler (great snuggle weather with the hubby) and warm/hot veggie soups/ bisques are in store in my diet.

I love this bisque!  It is so satisfying, rich in flavor and easy to make!  Bisque is a type of rich, thick, creamy soup that has been pureed so that it has an even texture.  I used a different technique with this recipe than I traditionally make it.  Therefore, I would love to share it with you and you can give it a go in your kitchen.

Benefits of steaming vegetables:

Steaming softens vegetables while maintaining most of their nutrients, especially water-soluble compounds that are easily damaged by heat. Whether you use an electric steamer, a bamboo or metal steamer, your vegetables will retain more texture, flavor and nutritional value when you prepare them with this indirect form of heat and moisture.

 Water-Soluble Vitamins

Water-soluble vitamins such as vitamin C, which boosts immunity and contributes to the structural formation of connective tissues; and the B vitamins, which promote healthy neurological function and glucose metabolism, may degrade when they have direct contact with boiling water. Steaming results in lower losses of these water-soluble vitamins. To preserve vitamin content, gently boil a small amount of water in the lower compartment of your steamer, then allow raw vegetables to cook until slightly softened. Vegetables should never have direct contact with the boiling water.

 Cancer-Fighting Compounds

Cruciferous vegetables, such as broccoli, cauliflower, cabbage and bok choi, retain more of their cancer-fighting compounds when you steam them at low temperatures with a small amount of water, according to the Linus Pauling Institute. Cruciferous vegetables are rich in glucosinolates, water-soluble compounds that inhibit tumor formation and prevent the cellular damage caused by carcinogenic toxins.  Light steaming preserves these compounds, along with the enzymes that help your body break down glucosinolates during digestion.

Types

Almost any firm or leafy vegetable lends itself to steaming. To reap the health benefits of these nutritious foods, eat a wide variety of steamed vegetables, from asparagus and okra to green beans and red peppers. Broccoli and other dark green vegetables are rich in vitamin C and folate, a B vitamin involved in the preservation of cellular genetic material. Carrots and yellow squash offer vitamin A and betacarotene, which converts to vitamin A during digestion. Vitamin A supports immunity, promotes healthy eyesight and protects the integrity of your skin and other protective tissues that cover the surfaces of your body. Dark green, leafy vegetables such as kale, bok choi, spinach and mustard greens provide vitamins A and C, B-complex vitamins and potassium, an essential mineral that helps you maintain healthy blood pressure. (source)

Butternut Squash Bisque
Ingredients:

• 1 medium butternut squash (or 2 small) peeled/de-seeded/cut into 1″ cubes
• 2 -3 organic carrots – washed and ends removed – cut into 1″ chunks
• 2 stalks of organic celery – washed – cut into 1″ cubes
• 1/2 large onion – cut into medium chunks
• 1 tsp. cinnamon powder
• 2 tsp. sea salt
• Large chunk of fresh ginger root (to taste)
• 2 garlic cloves (I forgot for the video but do add!)
• 1 cup water
• 1 cup nut and/or seed milk of choice

Take your pre-cut carrots, squash, celery and onion and place in a steamer basket and steam on HIGH for 10 – 14 minutes (this was a FULL basket!).  While veggies are steaming, grab your blender pitcher (I use a Vitamix) and add 1 cup of water to it, along with the cinnamon powder, sea salt, black pepper, ginger root, and garlic.  Once veggies are ready, add to your pitcher, add the nut milk and blend till smooth and creamy.   If you have to add veggies in stages to blend down to get most of them in, so be it.  Taste and adjust seasoning.  I forgot to mention in video, but if you want to, reserve some of the steamed veggies (cut them down a bit smaller) and add them to the soup after you have poured into bowl for extra texture. Serve with a side salad and gluten-free crackers/ bread and you’ve got a complete, wholesome meal.

Let me know what you think of it? It’s a favorite in this household! 

Next week I will be posting a video of a tour of my kitchen (how I have it set up for high-raw, plant-based lifestyle, tips, tricks and dogs!) 

Have a great weekend!!!

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