Fit Fare

Winter squash is easy to find year-round in most grocery stories, but it’s actually a misnomer: these hard squashes are considered part of the fall harvest bounty. The name comes from the fact that they are very hardy and store well, so they can be harvested in the fall and enjoyed all throughout the winter. Two common examples of winter squash are acorn and butternut. Both of these have a hard outer layer and dense, firm insides that are very high in vitamins A and C. Their high beta-carotene content has been linked to many possible health benefits, including improved prostate health and even a lower risk of lung cancer and emphysema for smokers and those exposed to second-hand smoke. Winter squash is also a good source of folic acid.

Photo ©2006 by Dennis Crall. Click for larger version.

Not only that, it’s delicious. This recipe for Acorn Squash Bisque rivals the creamy restaurant options, but it’s nearly fat free. You can substitute butternut squash with similar results; just cut it into quarters instead of halves before roasting. It’s also a very forgiving recipe. If you don’t have leeks, leave them out and use some extra onion. If you don’t have carrots, try a sweet potato. If you have a red bell pepper around, add that to the vegetables you roast. This soup freezes well, so it’s very handy to make a big batch and whip it out for a quick dinner or an easy first course when you’re making a more complicated meal.

2 acorn squash, about 1 pound each (halved and seeded)
a handful of peeled baby carrots
1 large yellow onion, peeled and cut into large chunks
1 bunch leeks (well washed, white and light green parts only)
24 oz chicken or vegetable broth
1/2 tsp ground cinnamon
1/2 tsp freshly-grated nutmeg
1 tsp curry powder
cayenne pepper to taste
salt to taste
1/2 cup fat-free or reduced-fat sour cream
a generous splash of real maple syrup

Heat oven to 450 F. Spray a glass baking dish with non-stick cooking spray. Arrange squash, cut side down, in the dish. Pour in 1 cup of water. Cover with foil and bake for 15 minutes. Add onion, leeks, and carrots. Cook for another 30 minutes or until squash and carrots are soft.

Let the squash cool a few minutes, then scrape the flesh away from the skin with a spoon. Discard the skin. Put squash flesh and other vegetables into a blender. Add broth, about a cup at a time, until it all blends together smoothly and all the broth is added. Pour through a strainer to filter out stringy or fibrous bits. You may need to press it through a bit; some fiber in the soup is fine.

Put strained mixture in a large saucepan. If it has been refrigerated, heat it up, whisking frequently. Once warm, whisk in spices and sour cream until it is well blended. Taste it; add as much salt as you desire. Taste it again and decide if you want it to be spicier. Add cayenne, a sprinkle at a time, until it’s the right amount of hot for you.

Whisk in the maple syrup.

Serve with garnishes of your choice. Pictured are sliced almonds and crisp sage strips. Also recommended: a drizzle of walnut or herb-infused oil, ground hazelnuts, and a bit more grated nutmeg.