7/9/21
Nutrition

Recipe of the Week

INGREDIENTS
  • 1 large butternut squash, peeled and cut into cubes (approx. 7–8 cups or 1200 g once cubed)
  • 1 white onion, diced (approx. 2 cups, 300 g)
  • 4 cloves garlic, minced
  • 1 cup chopped carrot (approx. 150 g)
  • 1/2 tsp black pepper
  • 1/2 tsp cinnamon 
  • 1/8 tsp ground nutmeg 
  • 1/4 tsp chili flakes, optional
  • 4–5 cups vegetable stock (or just enough to barely cover the squash)
  • 1/2 cup coconut milk or cashew cream (optional, light or full-fat)
  • salt and pepper, to taste
INSTRUCTIONS
  1. Add all the ingredients to a slow cooker and cook on high for 4 hours or low for 6-8 hours until the squash is soft and tender.
  2. Once it’s cooked, either blend directly in the slow cooker using an immersion blender or carefully pour into a blender and mix until smooth and creamy. Blend in the coconut milk now, if using.
  3. Season with salt and pepper if needed and serve.
NUTRITION
  • Serving Size: 1/6th of recipe
  •  Calories: 132
  •  Sugar: 9 g
  •  Sodium: 500 mg
  •  Fat: 0 g
  •  Carbohydrates: 32 g
  •  Fiber: 5 g
  •  Protein: 4 g