I know, I know. You may be thinking: “Why on earth is she posting a soup recipe in the middle of August??” But just bear with me. I have good reason.
Since starting my anti-reflux diet four weeks ago, I’ve felt tremendously better. However, this past week I didn’t eat so well. Last week I was sick with a terrible summer cold and I basically lived off macaroni and cheese. One night we went out to eat at Pei Wei because I was too tired to cook. I forgot to tell the cooks to “stock velvet” my chicken, and it came out stir fried. Another day, I had just finished wedding dress shopping for one of my best friends (!!) and we stopped at a Mexican restaurant afterwards.
I am definitely feeling the aftermath of that! This week I’m determined to get back to how I was feeling before I got sick. On the menu this week are very reflux-friendly foods like steamed scallops, tilapia, grilled chicken, homemade rice pilaf, and this butternut squash soup!
I love this Jalapeno-Ginger Butternut Squash Soup from the National Dairy Council, but I can’t have jalapenos right now. Or garlic. Or cayenne. So I substituted some reflux-friendly spices like thyme and nutmeg, and increased the brown sugar.
This soup is definitely flavorful, without all the reflux-irritating spices. I’ve really enjoyed sipping on this with my dinner along with a dinner roll for dipping.
Butternut squash may seem daunting. But once you get past the peel, the rest is simple. Peeling it really is the only semi-difficult part. Try this simple soup for an extra serving of veggies today!
- 1 Tbsp olive oil
- 1 tsp salt
- freshly cracked black pepper, to taste
- 1/2 tsp thyme
- dash of nutmeg
- 3 pounds butternut squash, peeled and cut into 2 inch cubes
- 4 cups chicken broth
- 1 cup water
- 2 Tbsp brown sugar
- 1/4 cup low fat milk
- Heat olive oil in a large pot.
- Add salt, pepper, thyme, nutmeg and squash.
- Add the broth, water, and brown sugar.
- Bring to a boil, then turn down the heat and simmer for 20 minutes, stirring occasionally, until squash is tender.
- With an immersion blender, puree the soup until smooth.
- Stir in milk and season with more salt, pepper, or sour cream.
How do you enjoy butternut squash?
Hi! I’m Emily, Registered Dietitian Nutritionist and self-taught intuitive chef. I firmly believe that cooking is the simplest and most important step we can take to improve our minds and bodies and build healthier communities. Join me and let’s bring food back to the kitchen!