Orange-Scented Butternut Squash Soup

Flu season is here and vitamin C is our ally! Prepare to fight back with my Orange-Scented Butternut Squash Soup.

Thank you to Indian River Select® for sponsoring this blog post! As always, all opinions are 100% my own.

As an Emergency Medicine doctor, I know that once winter rolls around, my shifts at the hospital are going to get a whole lot busier. That’s because we’re right in the middle of flu season. Everyday at work, I treat patients who are sick with the flu so it’s really important that I take precautions to protect myself and also counsel my patients on how they can protect themselves and their families against this highly contagious respiratory illness.

So now that flu season is here, what are some ways that you can fight back?

• Get a flu shot
• Wash your hands properly
• Stay hydrated
• Get enough sleep
• Support your immune system

Vitamin C is one of the most powerful antioxidants that helps boost the immune system. Our bodies don’t produce vitamin C and since it’s a water-soluble vitamin, it’s not stored in the body (as opposed to fat-soluble vitamins). So that means that we require a continuous daily supply in our diets. The good news is that it’s found in so many foods including oranges, grapefruit, strawberries, bell peppers, spinach, kale and broccoli.

Indian River Select® Brand Juice is an excellent source of vitamin C. One 8-ounce glass of their orange or grapefruit juice provides more than 100% of the recommended daily value of vitamin C. Their juice is also a good source of potassium, folate, and thiamine- nutrients that may help strengthen your immune system.

What I like about Indian River Select® Brand Juice is that it’s 100% natural with no added sugars or preservatives. Their juice is made with only one ingredient- oranges or grapefruits. That’s it! And the fruit they use is all grown, picked and squeezed in Florida. You can really taste the difference! The juice tastes so fresh, I love drinking it and I also enjoy using it in recipes like my Orange-Scented Butternut Squash Soup. This soup is comfort in a bowl and it’s perfect for cold and flu season!

I sauté aromatics like ginger and garlic with cubed butternut squash, which is rich in the disease-fighting antioxidants beta-carotene and vitamin C. Then I simmer it with vegetable stock and Indian River Select® orange juice, which adds a pop of bright flavor and nutrients. Finally, I puree the soup until it reaches a perfectly creamy consistency- no cream needed. As a finishing touch, I like to top my soup with a swirl of tangy Greek yogurt or crème fraiche, fresh cilantro, orange zest and some toasted pumpkin seeds for a delightful crunch!

Are you ready to fight back against the flu? You can find Indian River Select® juices at Walmart, Publix, Whole Foods, The Fresh Market and more. Check out their website HERE to learn more and download a discount coupon.

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Orange-Scented Butternut Squash Soup

Prep Time

10 mins

Cook Time

35 mins

Total Time

45 mins

 

Flu season is here and vitamin C is our ally! Prepare to fight back with my Orange-Scented Butternut Squash Soup.

Course: Appetizer, Soups

Cuisine: American

Keyword: butternut squash

Servings: 4

Calories: 275 kcal

Author: The Foodie Physician

Ingredients

• 2 tablespoons olive oil
• 1 small yellow onion, chopped
• 2 teaspoons grated ginger
• 1 teaspoon grated garlic
• 1 medium butternut squash (about 2 ½ lbs), peeled and diced (5-6 cups)
• 1 tablespoon maple syrup
• 3 cups chicken or vegetable stock
• 1 cup Indian River Select® Original Orange juice
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper
• Optional garnishes: Crème fraiche or Greek yogurt, chopped cilantro or parsley, pumpkin seeds, orange zest

US Customary - Metric

Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook 5-6 minutes or until softened. Add the ginger and garlic and cook another minute until fragrant.
2. Add the squash, maple syrup, stock, orange juice, salt and pepper and stir to combine. Bring to a boil then reduce to a simmer on low heat. Cover and simmer the soup until squash is fork tender, about 25 minutes.
3. Puree the soup with an immersion blender until smooth. Alternatively, puree the soup in batches in a traditional blender. Adjust seasoning to taste.
4. Pour the soup into bowls and garnish with desired toppings such as yogurt or crème fraiche, cilantro or parsley, pumpkin seeds and/or orange zest.

Nutrition Facts

Orange-Scented Butternut Squash Soup

Amount Per Serving

Calories 275 Calories from Fat 81

% Daily Value*

Total Fat 9g 14%

Saturated Fat 1g 5%

Cholesterol 5mg 2%

Sodium 559mg 23%

Potassium 1103mg 32%

Total Carbohydrates 43g 14%

Dietary Fiber 4g 16%

Sugars 16g

Protein 7g 14%

Vitamin A 448.9%

Vitamin C 94.2%

Calcium 12.5%

Iron 11.3%

* Percent Daily Values are based on a 2000 calorie diet.

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