Anti-Inflammatory Friday 9-27-2024
It's pumpkin-picking season! And I can't wait to go to the pumpkin patch this weekend with the family.
What do you have planned?
Speaking of fall produce...
Anti-Inflammatory HEALTH TIP
It’s the perfect time to enjoy one of the season’s most nutrient-dense veggies—butternut squash!
It's a great source of 2 things perfect for keeping those fall colds at bay:
Beta-carotene: an antioxidant your body converts into vitamin A, essential for a healthy immune system, glowing skin, and strong vision.
Vitamin C: plays a key role in reducing inflammation & boosting your immune defense.
And the best part... it's so versatile!
• Roasted: Toss cubed butternut squash with olive oil, salt, and spices like cinnamon or paprika, and roast in the oven for a warm, flavorful side dish.
• Soups: Blend cooked butternut squash with vegetable broth and spices for a creamy, nutrient-packed soup (*see recipe below).
• Salads: Add roasted squash to your fall salads for a sweet, hearty twist.
Anti-Inflammatory RECIPE
Creamy Butternut Squash Soup
Ingredients:
• 1 medium butternut squash, peeled, seeded, and cubed (about 4 cups)
• 1 tablespoon olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 teaspoon ground turmeric
• 4 cups vegetable broth (or water)
• 1 can (13.5 oz) coconut milk
• Salt and pepper, to taste
• 1 teaspoon ground cinnamon (optional for added warmth)
• 1 tablespoon maple syrup (optional for sweetness)
• Pumpkin seeds or chopped parsley for garnish (optional)
Instructions:
1. Sauté the Aromatics: In a large pot, heat olive oil over medium heat. Add the diced onion and sauté for 5-7 minutes until soft and translucent. Add the minced garlic, ginger, and turmeric, and sauté for another 1-2 minutes until fragrant.
2. Cook the Squash: Add the cubed butternut squash to the pot and stir to coat with the onion mixture. Pour in the vegetable broth, and bring the soup to a boil. Once boiling, reduce the heat to low, cover, and simmer for about 20 minutes, or until the squash is tender and can easily be pierced with a fork.
3. Blend Until Smooth: Once the squash is cooked, remove the pot from heat. Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer the soup in batches to a regular blender, being careful not to overfill it, and blend until creamy.
4. Add Coconut Milk and Seasonings: Return the blended soup to the pot if using a blender. Stir in the coconut milk, cinnamon (if using), and maple syrup. Season with salt and pepper to taste. Let the soup simmer for another 5 minutes to combine the flavors.
5. Serve and Garnish: Ladle the soup into bowls and garnish with a drizzle of coconut milk.
Anti-Inflammatory MINDSET
“We cannot solve our problems with the same thinking we used when we created them.” — Albert Einstein
Why it's important to question your assumptions
Many behaviors are shaped by unconscious beliefs. These assumptions can hold you back. Today I challenge you to ask yourself, “Why do I believe this?” and “Is there a better way?” to encourage more thoughtful decisions.
For example, if you believe “I’m not a morning person,” you may miss the opportunity to build a productive morning routine. By challenging this belief, you can open yourself to new habits that boost your well-being.
Action Step: Identify one area where you feel stuck. Ask yourself what assumptions you're making, and challenge them. A fresh perspective could lead to breakthroughs!
Happy Friday!