It’s this time of year again when some of us are pulling vegetables out of our garden before the frost. One of my favorite vegetables this time of year is squash. If you didn’t grow a garden with squash this year, there is one that has been reserved for you at your local farmer. Try out this highly nutritious squash soup recipe that is high in vitamin A and is a great source of alpha-carotene and beta-carotene. You will also benefit from curcumin, the active substance in turmeric that has anti-inflammatory, antioxidants and digestive properties. Try out this recipe and let me know how you like it.
.1 3 lbs acorn or butternut squash, quartered and seed removed
.1-inch piece ginger, peeled and thinly sliced
. 1 onion peeled and sliced
.4 cups low sodium vegetables or chicken broth, divided
.¾ cup coconut milk
.2 tbsp turmeric
.1 tsp sea salt
1. Preheat oven to 350 degrees Fahrenheit. In a large roasting pan, place squash cut side up. Divide Ginger slices evenly among squash cavities. Arrange onion around squash. Pour 2 cups broth in the pan and cover tightly with foil. Bake for one hour, 30 minutes, until squash is tender.
2. Set vegetables aside until cool. Scoop squash flesh from skins and transfer to a large pot, discard the skins. Add onion and Ginger and cooking liquid from pan.
3. Add remaining 2 cups broth, milk, turmeric and salt. Stir and bring to a boil. Reduce heat and simmer for 10 minutes. Add to a blender and puree until smooth.
4. Top each bowl with an additional drizzle of coconut milk.
Your holiday table will seem incomplete without the traditional mashed potatoes. Try this sweet potato recipe as an alternative for a healthier version. This sweet potato dish is a signature dish on our holiday table. It is packed with vitamin A in its beta-carotene form that promotes strong bones, healthy skin, healthy eyes & lungs and enhances the functioning of the immune system.
5 sweet potatoes (about 4 pounds) peeled and cut into ¾ inches pieces
3/4 cup coconut milk
1 tsp pure vanilla extract
⅛ tsp ground black pepper
⅛ tsp Cayenne pepper
2 tsp ground Cardamom
1/3 cup walnuts chopped
1.Preheat oven to 325°F. Bring a large pot of water to a boil. Add sweet potatoes, return to boiling and cook until soft, about eight minutes. Drain and return potatoes to pot.
2.Add coconut milk, vanilla, salt, black pepper, cayenne and cardamom to sweet potatoes. Mash potatoes with a masher until smooth. Transfer to a 9 x 9" baking dish. Sprinkle walnuts evenly over a sweet potato mixture.
3.Bake 45 to 50 minutes or until edges are slightly browned. Cool on a rack for 10 minutes before serving.
You’ve most likely have heard it before. Eat local. But, what exactly does this mean, and why should you?
Eating local means you are supporting your local farmers, and there are many of them right here in Smiths Falls and surrounding area. It’s a great way to get to know the faces that feed you.
By purchasing your fruits and veggies directly from the source you are getting fresher produce. It means that your food is tastier, looks better and is in season. And, because of the shorter time between the farm and your table, less nutrients are likely to have been lost. It benefits the environment by conserving fertile soil, protecting water sources, preserving green space & farmland, and you’re supporting your local economy.
And most importantly you’re providing your body with good enzymes and nutrients. Most veggies are low in fat and calories, high in potassium, fiber, folic acid, Vitamin A and Vitamin C. All these help to benefit your body by decreasing heart disease, certain types of cancers, type 2 diabetes, and high blood pressure.
Get out and enjoy your local farmers market, besides farmers you’ll often find bakers, gardeners, and artisans. Here is a link to a local Farmers Market:
Miller’s Bay Farm Market Garden & Berry Patch - This farmer is one of Natatia’s favorites, but of course, feel free to go to your favorite local farmer of choice!
Smiths Falls also has many roadside farm stands with locally grown vegetables.
Have fun enjoying these farms and stands!
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I teach my clients how to stay on the health & fitness path by exercising, eating better and staying healthy!