Butternut Squash, Sage & Brown Butter Soup

FOOD AS MEDICINE

Butternut squash has a range of health benefits from blood sugar regulation to its antioxidant functions. Being high in soluble fiber and pectins, this squash helps to prevent blood sugar spikes in the blood caused by the digestion of carbohydrates. The abundance of carotenoids available in butternut squash have been shown to promote eye health, cardiovascular functioning and anti-inflammatory effects. This soup combines the sweet flavor of butternut squash with savory sage and brown butter for a cold weather side dish which can be easily made into a meal by adding 4-6oz protein of choice. At 18g total carbs (15 net) this dish is perfect for a carb cycle, more on Carb Cycling in this podcast episode!

INGREDIENTS

2 Tbsp avocado oil, divided

2 leeks, white parts only, thinly sliced

4 cloves garlic, peeled and smashed

2 carrots, diced

2 pounds butternut squash, cubed

Generous pinch sea salt and black pepper

8 sprigs thyme

1/4 tsp nutmeg

1 Tbsp turmeric powder

1 bunch sage, divided

6 cups chicken bone broth

4 tablespoons butter or 4 Tablespoons brown butter (like this one from Tin Star Foods)

Greek yogurt, for serving

DIRECTIONS

Heat a large stockpot over medium-high heat. Add one tablespoon of the avocado oil. Once heated, add the leeks and saute until softened, about 3-4 minutes. Add the garlic and saute about 1 minute until fragrant. Add the carrots and the butternut squash and stir to coat. Add a pinch of salt and pepper, the thyme sprigs and nutmeg, turmeric and half of the sage. Pour the chicken bone broth over the top. Bring to a boil, then reduce to medium-low and cover. Cook 30-40 minutes until squash is tender.

In the meantime, make the brown butter by heating a skillet over medium-high and adding the butter. Rotate the skillet as the butter begins to brown, scraping up any bits from the bottom. It will start to foam continue rotating and scraping until foaming stops and butter is brown. Stir 2 Tbsp into the soup, reserving the rest for garnish. If you use the Tin Star brown butter, skip this step.

Place the remaining avocado oil in a cast iron skillet heated over medium-high heat. Add the sage leaves and fry, turning, until crisp. Set aside to drain on paper towels.

Once squash is tender, place the soup in a blender working in batches and blend until smooth and creamy. Pour into bowls and garnish with a drizzle of brown butter, a dollop of yogurt and crushed sage leaves.

Serve with 4-6oz protein of choice for a complete meal!