@m.k.nutrition - Butternut Squash Soup

This time of year the pots start coming out and the smell of soup starts to fill the room. Butternut squash is making an appearance in this week’s share. I’m sticking with a classic Butternut recipe, we served this at our wedding and people loved it! This soup can be considered an immune boosting recipe and with everything going on right now, we need it.

So, check out the nutrition facts about this delicious Autumn harvest and get out your soup pot!

Butternut Squash Soup

Ingredients:

1 large butternut squash , peeled and cubed

1 onion, diced

6 small carrots, diced

1 tbsp rosemary

1 tbsp thyme

1 tsp garlic = 1 garlic clove (minced)

salt and pepper to taste

sprinkle of cayenne

32 oz vegetable broth (or chicken)

1/3 cup heavy whipping cream OR canned coconut milk (fat and liquid included)

Instructions:

Preheat oven to 350 degrees

Place vegetables on a baking sheet and sprinkle with the seasonings

Bake for about an hr or until vegetables are tender

Add roasted vegetables and broth to a mixer and blend, then pour into a pot, bring to a boil, then simmer for about 15 min

Remove from heat, add the heavy cream, and stir well

Enjoy!

@m.k.nutrition Dutch Oven Chicken with Mashed Turnips

Focusing on what is offered in each week’s share and coming up with a meal that uses most of the ingredients is always a challenging task. Don’t worry, I got your back! When creating meals I also like to utilize local meat or wild game to provide a meal full of nutrition.

Dutch Oven Chicken

Ingredients:

1 whole chicken (Mother Earth Farm Raised)

3 tbsp butter

2 garlic cloves - peeled

1 Garlic clove - minced

1 cup carrots - chopped

1 cup celery - chopped

1/2 cup scallions - diced

2 tbsp rosemary

salt and pepper to taste

About 2 cups of water (or broth)

Instructions :

Preheat oven to 400 degrees.

Melt2 tbsp of butter in a dutch oven (or cast iron skillet) on the stove top over medium high heat. While the butter is heating up rub the other tbsp of butter along with the minced garlic, rosemary, scallions, salt and pepper on the chicken.

Once the butter starts to crackle, brown the chicken, about 4 min each side.

Add the carrots, celery, and peeled garlic cloves to the pot.

Pour enough water (or broth) to cover the bottom of the pan, you might need to check this half way through and add a little more. Adding water will help to keep the vegetables from burning and will help create more drippings.

Cover the pot with a lid (or cast iron skillet with a foil tent) and transfer to the oven.

Bake for 20 min per lb or until the internal temperature reaches 165 degrees F.

Save the drippings for a gravy if you’d like!

Mashed Turnips:

Ingredients

4 cups of peeled and chopped turnips

Enough water to cover turnips

2 tbsp butter

milk

2 garlic cloves - minced

1 cup kale - chopped

salt and pepper to taste

Instructions:

Bring chopped turnips and water to a boil, reduce heat and simmer until tender. About 10-15 min.

Toss in the kale for the last 7-5 min.

Drain water then transfer the turnips and kale to a mixing bowl.

Add in butter, garlic, salt, pepper, and milk. Mix until the turnips look like mashed potatoes. Add the milk as you’re mixing to create the perfect consistency. I like mine chunky!

Bulgur Salad with Chard, Tomatoes and Cucumbers

Ingredients:

1 bunch of chard, stems included, roughly chopped

1 pint cherry tomatoes halved or quartered

2 cucumbers , diced

1 lemon (juice and zest)

1 cup bulgur wheat

1/2 sprig rosemary finely chopped

EVOO, salt & pepper to taste

Steps:

Combine bulgur with 2 cups of water, bring to a boil then reduce to a simmer and cook covered for 12-15 minutes. Once bulgur is finished, add all remaining ingredients as well as ample EVOO, salt and pepper. Serve room temperature.

Kale & Kohlrabi in a Lemon Sauce @Thewildharvest

Ingredients: 1 bunch of Kale, shredded; 1 Kohlrabi, peeled and chopped into cubes; 1 large sprig of Rosemary; 1 Lemon, juiced and 1/4 cup zest; 2 Garlic cloves, minced; 2 Tbsp Olive Oil; 1 cup Vegetable stock; Salt and Pepper

Steps: Preheat oven 450 degrees
(To peel kohlrabi, use a vegetable peeler to remove outside layer. Then dice into small cubes.)
Toss kohlrabi with rosemary, salt, pepper, and 1 tbsp olive oil.
Bake for 15 min, flip then bake or another 10-15 min. Or until soft and slightly brown.

Boil vegetable broth and juice of the lemon. 
Simmer and add in chopped kale and garlic, let it simmer for about 5 min or until the kale has softened. 

Serve the kohlrabi over a bed of lemon kale and top with the zest from the lemon.