butternut squash + apple soup

ingredients:

  • 1-2 tbsp olive oil

  • 1 onion, diced

  • 2 cloves garlic, minced

  • 1 butternut squash, peeled & diced

  • 2 apples, diced

  • 2 cups vegetable broth

  • 1 tsp sage

  • salt & pepper to taste

instructions:

  • on your instant pot, hit “saute” and allow it to heat up

  • add oil

  • add onion and saute for 3 minutes

  • add garlic and saute for another minute

  • add butternut squash and saute for 5-7 minutes until it starts to soften

  • add apples, vegetable broth, and sage

  • mix well

  • hit “cancel” and secure lid (make sure the lid is on “seal”)

  • allow food to pressure cook for 10 minutes

  • once it is finished, allow steam to release for 15 minutes

  • remove lid and blend with an immersion blender

  • add 1/3 cup milk of your choice

  • season with salt & pepper

health benefits of ingredients used

  • butternut squash

    excellent source of antioxidants, carotenes, fiber, vitamins a & c

    help protect against cardiovascular disease and cancer

    support memory health

  • onions

    flavonoids help prevent blood clots & protect against heart disease and cancer

    diallyl sulphide helps prevent cancer

    anti-inflammatory and antibacterial properties

    chromium helps insulin regulation

    vitamin c

  • garlic

    reduces risk of heart disease and cancer

    antibiotic and antiviral properties (used medicinally in history)

    minimizes stomach ulcers

    vitamin c, selenium, potassium, & calcium

  • apples

    flavonoids with anticancer & anti-inflammatory properties

    soluble fiber

    lowers blood pressure

    low glycemic index