Looking for a boost this autumn? Try these nourishing recipes from Nutritionist and author, Christine Bailey.
Perfect for the autumn, roasted squash or pumpkin is naturally sweet and comforting. It is also packed with antioxidants, particularly the carotenoids, which together with omega 3 fats appear to be particularly important for cognitive function. The addition of fat in this recipe also enhances absorption of carotenoids. Apple is a great source of prebiotic fibre to support the growth of beneficial bacteria in the gut. The miso butter is equally delicious served over baked fish and seafood too.
Preparation time: 15 minutes
Cooking time: 18 minutes
- 1tbsp coconut oil
- 1 small butternut squash or 300g peeled and cubed squash or pumpkin
- 1 medium onion, chopped
- 4 garlic cloves, crushed
- 1 eating apple, cored and chopped
- 500ml/17fl oz/2 cups chicken stock or vegetable stock
- 1tbsp of unsalted butter, organic, softened
- 2tbsp of white miso paste
- Sea salt and black pepper to taste
- Pumpkin seeds to garnish, optional
- Peel and deseed the butternut squash and cut into 2cm cubes.
- Heat the coconut oil in a large heavy-based saucepan. Add the chopped onions and garlic and sauté gently for two to three minutes until the onion is soft.
- Add the chopped butternut squash, apple and the stock. Bring to a boil, then lower the heat and simmer for 15 minutes, or until the butternut squash is very tender.
- Meanwhile, in a bowl, beat together 1tbsp of the miso, with a little black pepper and 1tbsp softened butter until completely smooth.
- When the butternut squash is tender, turn the heat off and add the remaining miso paste. Using a handheld blender, process the soup until smooth and creamy. Season to taste.
- Ladle the soup into bowls and top with a dollop of miso butter and pumpkin seeds if wished.