Fertility diet: winter warmer squash soup
23rd September 2018
Now that the days are getting shorter, it definitely feels like we are entering winter. And there is nothing better than a good winter soup. This squash soup is packed full of vegetables, and the spice makes it nice and warming.
Pumpkins seeds are a great source of mono-saturated fats – and research shows that adding in more healthy fats and less trans fat can improve fertility.
Mono-saturated fats are a source of healthy fat you should emphasise – and can be found in olives and olive oils, nuts, nut oils/butters, avocados, sesame, pumpkin and other seeds.
Adding seeds as a topping to your soup is one easy way to get more mono-saturated fat in your diet.
2 tbsp olive oil
sprig of rosemary (or can used dried)
3 garlic cloves
1/2 medium chilli, finely chopped
1 medium butternut squash, peeled and cubed
2 carrots, peeled and cubed
1 large potato, chopped
2 celery sticks, peeled and cubed
1 medium onion, chopped
pinch cumin seeds
1/2 tsp chilli flakes
pinch smoked paprika
2 pints veg stock
- Heat oil in a large saucepan
- Add garlic, chilli, paprika, rosemary and cumin seeds and heat for 30 seconds (do not colour, you only want to release the flavours).
- Add all the vegetables – you do not need to worry about chopping them too finely, as you are going to blend them
- Soften the vegetables for 2 minutes until they are fully coated in the spices.
- Add the stock, turn down the heat and allow the soup to simmer for about 45 mins.
- Once cooked blend with a hand whisk.
- Season to taste (if you like spice, you might want to add more chilli!)
- To serve – sprinkle with feta and pumpkin seeds.