My daughters-in-law, Leanne and Lydia, buy butternut squash that has been peeled and cut into cubes. For them, this reduces the preparation time and makes the squash convenient .
They have both used the cooked, mashed squash as a first food for their babies. It is easy to digest and the young ones like it plain or with added fruit purée. The moms cook up the squash and freeze it in baby size one serving containers for easy use.
The extra squash has been used in a number of soups. The following curry soup is a favourite. To increase the protein and fibre, Leanne likes to add yellow split peas. Granddaughters Keira and Skye like their soup topped with grated cheese.
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It is important to check the cut up squash for any signs of mould before purchasing.
Freeze cubed squash if not using immediately and use within one month.
CURRIED BUTTERNUT SQUASH SOUP
- 1 tbsp. reduced-fat butter 15 mL
- or margarine
- 1/2 c. onion, chopped 125 mL
- 1 tsp. curry powder 5 mL
- 1 1/2 c. low sodium, 375 mL
- reduced fat chicken broth
- 1/2 c. apple juice 125 mL
- 4 c. butternut squash, 1 L
- peeled and cubed
- 1 c. pears, peeled 250 mL
- and chopped
- 1/4 tsp. salt 1 mL
- 1/3 c. sour cream, low fat 75 mL
- fresh parsley for garnish (optional)
Melt butter in a medium saucepan. Add onions and cook over medium heat until tender, about five minutes. Sprinkle curry powder over onions and cook one more minute.
Add broth, apple juice, squash and pears. Bring to a boil. Reduce heat to medium-low. Cover and simmer for 15 to 20 minutes, until squash is tender.
Transfer soup to a blender or food processor. Pulse on and off until mixture is puréed. Return to pot, reheat and add salt. Ladle soup into individual bowls and spoon a generous tablespoonful of low-fat sour cream in the centre. Garnish with fresh parsley if desired.
Variation: Sour cream or milk can be stirred into the soup, then topped with grated cheese.
I used canned pears and juice to replace the fresh pears and apple juice. Makes four servings
Adapted from Looneyspoons Low-fat Food Made Fun.
SQUASH AND SPLIT PEA SOUP
- 1 recipe of curried butternut squash soup
- 1 c. apples, chopped 250 mL
- 1 c. yellow split peas 250 mL
- 3 1/4 c. water 810 mL
- 1/2 tsp. cumin 2 mL
- 1 1/2 tsp. ginger 7 mL
- Add the apple to the soup recipe along with the pears.
- Sort and wash the split peas. Add to the water and simmer on low heat for 45 minutes. Check to see if more water is needed. Stir periodically to prevent sticking to the bottom of the pan. Drain, add the peas to the curry soup for the last five minutes of cooking. Add cumin and ginger, purée, reheat and serve. Thin with milk or apple juice.
- Source: Leanne Deobald.
CHEDDAR CHEESE BREAD
- 2 c. all-purpose flour 500 mL
- 2 tsp. baking powder 10 mL
- 1 tsp. baking soda 5 mL
- 1 tbsp. sugar 15 mL
- 1/2 tsp. dry mustard 2 mL
- 1/2 tsp. salt 2 mL
- 1/4 tsp. garlic powder 1 mL
- 1 c. sharp cheddar 250 mL
- cheese fat-reduced, shredded
- 1 1/4 c. buttermilk 310 mL
- 2 egg whites
- 1 tbsp. butter or 15 mL
- margarine, melted
- 2 tbsp. onion, minced 10 mL
- Preheat oven to 325 F (160 C). Combine the flour, baking powder, baking soda, sugar, mustard, salt, garlic powder and cheese in a large bowl. Set aside. In a small bowl, beat together the buttermilk, egg whites, butter and onions using a whisk.
- Add buttermilk mixture to the flour mixture, stirring until moistened.
- Spray an eight x four inch (20 x 10 cm) loaf pan with non-stick spray. Pour batter into pan. Bake for 45 minutes or until wooden toothpick inserted in centre comes out clean. Let cool in pan for 10 minutes before serving. Serve warm.
- Adapted from Looneyspoons Low-fat Food Made Fun.
MOZZARELLA STUFFED SOFT BREADSTICKS
- 3 1/4 c. all-purpose flour 810 mL
- 1 tbsp. quick rise yeast 15 mL
- 1 1/2 tsp. salt 7 mL
- 1 c. warm water 250 mL
- 1/4 c. warm milk 60 mL
- 3 tbsp. melted unsalted 45 mL
- butter
- 2 tbsp. corn syrup 30 mL
- 3 1/2 c. mozzarella cheese, 875 mL shredded or about 450 g
- 1/4 c. egg whites 60 mL
- 1 1/2 tsp. dried oregano 7 mL
- 2 cloves garlic, minced
- Preheat oven to 450 F (230 C).
- Line a 15 x 11 inch (38 x 28 cm) baking sheet with parchment paper.
- Pulse flour, yeast and salt in a food processor using a metal blade. Combine water, milk, melted butter and corn syrup, add to flour mixture. Mix to form dough. Knead on floured surface for three minutes.
- Divide dough in two, roll one portion into baking sheet, stretching to meet edges. Sprinkle three cups (750 mL) of cheese on dough leaving a one inch (2 cm) border. Roll out second portion of dough slightly larger, place over cheese and fold edges under bottom layer of dough, pinch to seal. Cut 20 breadsticks, but do not separate. Cover and let rise for 20 minutes.
- Whisk egg whites, oregano and garlic together. Brush over dough. Sprinkle on remaining half cup (125 mL) of shredded cheese. Bake 18 minutes. Cut into breadsticks and serve. Makes 20 sticks.
- Adapted from www.recipesplus.ca.
