Hi everyone! My name is Kristin Johnson and I am a Sodexo Dietetic intern located in Golden, CO. For the last couple of months, I have been working as a nutrition instructor for Cooking Matters, a wonderful program that teaches families how to shop and cook on a budget. One of the continuing themes of the classes is to introduce more fruits and vegetables into our everyday diets. We can get the recommended intakes from a variety of different sources such as fresh, frozen, or canned fruits and vegetables. Each has its pros and cons and teaching our community how they can utilize them to best suit their needs is essential for increasing fruit and vegetable consumption.
For instance, fresh produce is usually cheaper when purchased in season. There is also a greater variety to choose from and you can visually inspect the produce before you buy it. However, fresh produce can go bad quickly if it is not used in a few days, and it can cost more if it is not in season. Frozen produce is frozen at its peak freshness, it is available year around, it has a long shelf life, and it can cost less when the produce is out of season. However, frozen produce can experience texture changes due to the freezing temperatures and length of time stored in the freezer. Oftentimes the frozen fruits and vegetables have added sugar, sodium and fat. Therefore, it is important to read the nutrition facts label so that you are aware of any added ingredients. Canned produce is already cooked, it is available year around, it requires little preparation, and it may cost less if the produce is out of season. However, canned produce is preserved with sugar or salt; it is important to choose low sodium vegetable options and canned fruits that are packed in 100% juice or water instead of high fructose corn syrup. It’s a good idea to rinse the canned product before reheating if possible.
Almost all the cooking I did at Cooking Matters involved using fresh seasonal produce. One of my favorite recipes this time of year is Slow Cooker Butternut Squash Soup that is an excellent source of fiber, vitamin A and vitamin C. So what are you waiting for? Try this scrumptious delicacy that requires little preparation and can be easily modified to fit your family’s needs.
Slow Cooker Butternut Squash Soup Recipe:
Yields 6-8 servings
This soup can be modified any way you like! If you prefer a spicier flavor, I recommend adding cayenne and paprika. If you want a sweeter soup, consider substituting the cayenne and paprika with some cinnamon and nutmeg. As you can see I did not add any salt to this recipe. A great way to reduce your sodium intake is to use a variety of different spices and herbs in place of salt to flavor your food.
For instance, fresh produce is usually cheaper when purchased in season. There is also a greater variety to choose from and you can visually inspect the produce before you buy it. However, fresh produce can go bad quickly if it is not used in a few days, and it can cost more if it is not in season. Frozen produce is frozen at its peak freshness, it is available year around, it has a long shelf life, and it can cost less when the produce is out of season. However, frozen produce can experience texture changes due to the freezing temperatures and length of time stored in the freezer. Oftentimes the frozen fruits and vegetables have added sugar, sodium and fat. Therefore, it is important to read the nutrition facts label so that you are aware of any added ingredients. Canned produce is already cooked, it is available year around, it requires little preparation, and it may cost less if the produce is out of season. However, canned produce is preserved with sugar or salt; it is important to choose low sodium vegetable options and canned fruits that are packed in 100% juice or water instead of high fructose corn syrup. It’s a good idea to rinse the canned product before reheating if possible.
Almost all the cooking I did at Cooking Matters involved using fresh seasonal produce. One of my favorite recipes this time of year is Slow Cooker Butternut Squash Soup that is an excellent source of fiber, vitamin A and vitamin C. So what are you waiting for? Try this scrumptious delicacy that requires little preparation and can be easily modified to fit your family’s needs.
Slow Cooker Butternut Squash Soup Recipe:
Yields 6-8 servings
- 2 lbs butternut squash (about 2 ½ cups)
- 2 large carrots
- 1 apple
- ½ onion, chopped
- 1 clove garlic, minced
- ½ teaspoon ginger
- ½ teaspoon cumin
- ½ teaspoon thyme
- ½ teaspoon coriander
- ¼ teaspoon cayenne (optional for added heat)
- ½ teaspoon paprika (optional for added flavor)
- 4 cups low sodium chicken or vegetable broth
- ¼ cup almond milk (or milk of choice)
- Peel and cut butternut squash, carrots, and apple into chunks. Place into slow cooker.
- Add the onion, garlic, spices, and broth to slow cooker.
- Cover lid and cook on high for 4 hours.
- Using an immersion blender, blend ingredients until smooth. (Note if you do not have an immersion blender you can use a regular blender or a food processor; be careful when dealing with hot liquids.)
- Add the almond milk and continue to blend until mixed.
- Serve warm and enjoy!
This soup can be modified any way you like! If you prefer a spicier flavor, I recommend adding cayenne and paprika. If you want a sweeter soup, consider substituting the cayenne and paprika with some cinnamon and nutmeg. As you can see I did not add any salt to this recipe. A great way to reduce your sodium intake is to use a variety of different spices and herbs in place of salt to flavor your food.
