Tag Archives: winter cooking

Mama & Baby Recipe: Spiced Squash Soup

This easy two-for-one recipe cooks up a delicious and healthy soup for both mama and baby. Squash boasts high levels of vitamins A, C, and E, and also provides folate, magnesium, potassium, and beta carotene. All of these nutrients are essential for both you and your little one. Bone broth proves especially beneficial for babies. Its high levels of collagen help strengthen the intestinal lining, reducing the risk of allergies and food sensitivities. As a rich source of calcium, bone broth also encourages the growth of strong teeth and bones. And to top it off, bone broth helps support the immune system, perfect for protecting both you and baby.

There are no rules saying baby food has to be bland. Incorporating spices and stronger flavors like onions and garlic builds baby’s palate, and encourages a more diverse repertoire in your baby’s diet. Not to mention the wide range of nutritional benefits these ingredients offer. Just steer clear of anything too spicy (cayenne, chili, or too much black pepper), and avoid adding extra salt to baby’s food.

Disclaimer: Keep an open dialogue with your baby’s pediatrician as you introduce new foods, and check with them if you’re unsure about a particular ingredient and whether its age appropriate for your baby. I’m not a doctor or a nutritionist, just a professionally trained chef and new mama doing lots of research on what’s best for my baby.

Makes about 5 cups of soup

Total Time: 1 hour

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 1 Kabocha squash (or substitute butternut squash) peeled and cubed
  • 1 yellow onion, peeled and cubed
  • 4 cloves garlic, peeled
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground curry powder
  • 3 cups bone broth
  • 1 can unsweetened low fat coconut milk
  • Salt and pepper to taste (omit for baby version)

Directions

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the squash, onion, garlic, and spices, and stir to combine. Cook for 3-5 minutes, until the spices smell fragrant and the onion begins to caramelize.
  2. Add the broth and coconut milk, and stir to combine. Bring up to a boil then lower to a simmer and cook, covered, for 30-40 minutes. You’ll know it’s done with the squash is fork tender.
  3. Use an immersion blender to puree the soup right in the pot, or carefully transfer it (in batches if necessary) to a blender and puree until smooth.
  4. For baby, allow to cool slightly, thin it with a bit of breastmilk or formula if desired, and serves. For mama, season to taste with salt and pepper, garnish with a swirl of sour cream or yogurt and some herbs if desired, and enjoy!

Italian Farro Salad with Kale & Butternut Squash

Packed with fiber and protein, nutty and delicious farro makes an excellent swap for pasta or rice in this hearty Italian dish. Butternut squash provides vitamins C and A, and kale supplies vitamin K and folate, rounding out this dish as a super healthy recipe to add to your repertoire. Balsamic vinegar, which provides acidity and flavor in this salad, also boosts your immune system, and offers antioxidants and polyphenols which can protect your body from heart disease and cancer. Feel free to vary the ingredients in this recipe, and add grilled chicken or fish for a well-rounded meal.

To view the recipe, visit GeoBlue’s site Healthy Travel Blog.

Spicy Vegetarian Mexican Soup with Cheddar Lime Biscuits

This hearty, healthy dish is perfect for warming up on chilly winter nights. Spicy, savory, and super satisfying, it’s ideal for a cozy night on the couch, but also fits the bill for a festive dinner party with friends. The leftovers keep and pack beautifully, making it the perfect take-to-work lunch. The cheddar lime biscuits are this soup’s perfect companion, but are also delicious in their own right. Use any leftover biscuits to make the ultimate egg and cheese breakfast sandwich the next morning.

To view the recipe, visit Latina Magazine’s website The Latin Kitchen.