BOB'S FEATURED ARTICLE

Winter brings with it cold and flu season. The common cold is caused by exposure to viruses, the best protection is to wash hands frequently, reduce stress and consume foods to support the immune system.  Examples of immune boosting nutrients include zinc, beta carotene and vitamins E and C.

When the weather gets colder, a trigger response is to reach for high fat comfort foods. The trick is to replace unhealthy comfort foods with nutrient rich versions to support the immune system. Chili is an example of a hearty winter dinner that can be given a healthy makeover. Replace high fat ground beef chili with grass fed beef, buffalo, venison or ground turkey or chicken breast. Add plenty of red and black beans for soluble and insoluble fiber, and garlic to support immunity.

This recipe, courtesy of Whole Foods is an example of a comfort food rich in beta carotene and fiber.

Recipe:

Classic Butternut Squash Soup

2 tablespoons olive oil
2/3 cup diced carrot (about 1 (8-inch) large carrot)
1/2 cup diced celery (about 1 (11-inch) large stalk)
2/3 cup diced onion (about 1 medium onion)
4 cups cubed butternut squash (about 1 medium squash)
1/2 teaspoon chopped fresh thyme
4 to 6 cups low-sodium chicken broth
Sea salt and ground black pepper, to taste

Method

Heat olive oil in a large soup pot. Add carrot, celery and onion. Cook until vegetables have begun to soften and onion turns translucent, 3 to 4 minutes. Add butternut squash and thyme. Stir to combine with vegetables. Stir in chicken broth and season with salt and pepper.

Bring to a boil, reduce heat and simmer until squash is fork-tender, about 30 minutes. Use an immersion blender to puree soup. Alternatively, let the soup cool slightly and carefully puree in batches in a traditional blender.

Nutrition

Per serving (379.77g-wt.): 140 calories (50 from fat), 6g total fat, 1g saturated fat, 6g protein, 20g total carbohydrate (5g dietary fiber, 4g sugar), 0mg cholesterol, 180mg sodium