Welcome to Autumn!
I love the month of October! I miss seeing the leaves change color, but the pictures I have stored in my memory are serving me well, while I live in Florida.
The fall also brings up fond memories of my grand-mother cooking pumpkin and squash this time of year.
Butternut Squash is soooo good for you!
Here are some incredible healthy reasons to eat Butternut Squash:
#1. 1 Cup of Butternut Squash has about 500 mg of Potassium, which helps lower your blood pressure.
#2. 1 Cup also contains about 7 gms of Fiber, which will prevent constipation and maintain a healthy digestive tract by supporting the “good bacteria” in your gut.
#3. Butternut squash is loaded with vitamin A—one cup of squash has over 350 percent of the recommended daily allowance , which is important for healthy eyesight.
#4. Manganese is also in Butternut Squash, which helps your body maintain healthy bones.
#5. With half of the daily required dose of Vitamin C contained in one cup, you may have fewer wrinkles in your face. A study published in the American Journal of Clinical Nutrition examined links between vitamin C and skin aging in over 4,000 women aged 40-74, and found that higher intakes of vitamin C were linked to a lower likelihood of wrinkles and dryness of the skin.
Vitamin C may not cure the common cold, but it may help reduce the length of time you have one, or reduce the risk of developing further complications, such as a lung infection or pneumonia.
#6. Butternut Squash also contains the anti-oxidant “betacrytoxanthin,” which reduces your risk of inflammation type of disorders likerheumatoid arthritis.
#7. With 1 cup having less than 100 calories, 26 gms of Carbohydrates and just about “el zero” gms of fat in one cup, your body will naturally feel full with all that fiber. When you feel full, you will naturally eat less and less calories will mean more weight loss!
L-Tryptophan is an essential amino acid that helps your body make proteins and certain “brain-signaling” chemicals. Your body will convert L-Tryptophan into “Serotonin,” which helps your body regulate your “mood” your “sexual desire” and helps you fall asleep more naturally.
1 oz of Pumpkin Seeds has 161mg of Tryptophan, which is (58% RDI)….that’s how you make yourself “Feel Good” Naturally!
With Serotonin being a “Happy” neurotransmitter for your brain, and Butternut Squash helping you feel full & satisfied…..what could be better than a hearty stew to make you feel full….sexy…. and Happy?
Here’s a delicious, hearty, Butternut Squash Soup…. I want to share with you this week.
Your belly will feel full and YOU will FEEL happy!
Make Me Happy Soup
Makes about 4-6 Servings
4 Medium Sweet Potatoes
2 can of White “Great Northern” Beans (15-16oz) rinsed good.
3 cans of Diced Tomatoes (no salt added)
1 Tbls. of Mrs. Dash Southwest Chipotle Seasoning Blend (No bad salt in Mrs. Dash)
2 Cup of Diced Peppers (I use Red. Use Green if you want)
1 ½ Tbls of Minced Garlic Paste (Amore – 3.02 oz tube in most stores)
2 32 oz container of Kitchen Basics low sodium chicken broth
2 package of fresh or frozen diced butternut squash (15-16oz each)
1 Cup of Raw, hulled Pumpkin Seeds
1 Cup of Raw, Organic Peanut Butter……I use “Once Again” Brand. The ingredients in Once Again Creamy Peanut Butter are……. Peanuts & Salt.
- Peel sweet potatoes, cut into small cubes and put into the crock pot.
- Add the beans, tomatoes, peppers, seasoning, garlic paste & broth into the crock pot.
- Cook on high for 2 ½ – 3 hours or low for 4 -6 hrs, until the sweet potatoes are tender.
- Stir in the butternut squash the last 30 minutes of cooking time.
- Chop up the pumpkin seeds or put in a mini-chopper like I do. Stir into stew.
- Remove 1 Cup of the liquid from slow cooker when done and put in a bowl.
- Put the Peanut Butter into the bowl of liquid and stir or whisk until blended.
- Stir the Peanut Butter mixture back into the stew.
Serve 2 Cups into your favorite cup or bowl. Add ½ teaspoon of Sea Salt EAT and FEEL HAPPY!
It’s hard to say how many calories you’ll be eating, since I don’t know how many beans or other ingredients will be in your cup while you eat it.
Let’s play it safe and make an estimate of about 300-400 calories per 2 cup serving.
I’ll tell you one thing……This is a Healthy & Happy Stew…..so don’t waste your time worrying about the calories in this Happy Stew!
Freeze leftover stew in One Cup or Two Cup containers….so you’ll be able to defrost and eat this “Feel Good” Soup whenever you need it!
Thanks so much for listening…….don’t forget to tell your friends & family about Weight Loss Nation!
I could use your help in making others healthy! Spread the word and Let’s make as many people as we can live Long-Term Healthy Lifestyles!
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