Oh, the joys of fall. The leaves are golden, the apples are shiny and the squash are ripe. If you’re looking for a recipe to combine all of your favorite fall joys, this is it. It’s a great source of vitamins A and C with sweet and nutty flavors for picky eaters.
Number of servings: 4
- 2 cups pureed winter squash. We recommend butternut.
- 2 medium apples. Try Golden Delicious or Gala.
- 1 tablespoon olive oil
- ½ teaspoon pumpkin pie spice
- 2 cans (12 ounces each) fat-free evaporated milk
- ½ teaspoon salt
- ⅛ teaspoon ground black pepper
- Peel and shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside ½ cup.
- Warm oil in a 4-quart saucepan over medium heat. Add the apples except for ½ cup you set aside. Cook and stir until apples soften about 5 minutes. Stir in squash and pumpkin pie spice. Add the evaporated milk about ½ cup at a time, stirring after each addition. Season with salt and pepper. Cook and stir over high heat just until soup is about to boil.
- Ladle into individual soup bowls. Top each with a tablespoon of the apples. Sprinkle with additional pumpkin pie spice, if desired.
Per serving: 334 calories, 4g total fat, 7mg cholesterol, 370mgsodium, 62g carbohydrates, 5g fiber, 18g protein, 1,142mg potassium. Percentdaily values are based on a 2,000 calorie diet.
Recipe courtesy of the National Heart, Lung, and BloodInstitute.