A Healing Lesson from the Kitchen ChickButternut Squash Soup on a damp, cold winter day not only warms the soul but also feeds the body with a powerful dose of antioxidants, vitamins and minerals. Squash a staple of the original North Americans comes in many varieties from the common Hubbard to the Butternut, from dark green to a lovely shade of yellow. It's flesh has a slightly sweet taste and is usually bright orange in colour. Key nutrients found in winter squash include calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, manganese, vitamin C, vitamin B6, vitamin B1, vitamin B2, vitamin B3, pantothenic acid, and small amounts of lipids and amino acids. Phytonutrients include alpha-carotene, beta-carotene and lutein. These phytochemicals are what gives winter squash such a powerful nutrient profile. Beta-carotene, which is converted into vitamin A in your body, can minimize the risk of cataracts and help to preserve normal eyesight. It can also help minimize the risks caused by smoking and inhaling secondhand smoke. Studies have shown that smokers and people regularly exposed to second hand smoke can lower their risk of lung cancer by eating squash two times a week. It can also help ward off infections, protect against heart disease, stroke and cancer; and can help maintain proper fluid and electrolyte balance in the body. Lutein is a compound that was shown in a 1995 study by the National Institutes of Health, to significantly lower the incidence of cataracts and macular degeneration, the leading cause of blindness in older adults. My favourite type of winter squash is the butternut. It has a smooth texture, lovely flavour and few seeds. It is shaped like a gourd and is a lovely orangey yellow. Most of the seeds are in the wider bottom leaving the longer portion as solid flesh. The skin is thin and easy to remove with a potato peeler. Today I was fighting a cold so I went to my healing kitchen and settled on making butternut squash soup for lunch as it is so good for the immune system. I added ginger to warm my insides, chicken broth because we all know how good that is for a cold, dulse for the extra minerals and cilantro for it's immune boosting powers, the bok choy was for colour! I recorded the recipe so you can enjoy the healthy benefits too. Remember when you are preparing food think about the beneficial nutrients and healing potential of each item. That way, what you eat really does become medicine! 
Steamed Butternut Squash with Broad Beans and Cilantro 1/2 cup chicken or vegetable broth Heat broth in wok. When hot add squash, beans, salt, curry powder, dulse flakes, and ginger. Let simmer covered for about 5-7 minutes. When squash is tender/soft, add the bok choy and cilantro. Dish is ready when the bok choy is just tender, about 3-4 minutes. Serve with Naam Miso Dressing or an oil and vinegar dressing of choice. You can purchase Naam online at the restaurant or ask your favourite health food store if they can order it in. Creating ZonesCreating zones in your home is a simple and easy way of developing cleaning routines. In the kitchen we can create zones as well. Some of us already have created these zones without really thinking about it or giving them specific labels. However, by creating these zones you will find that cleaning, decluttering and getting family to put things back where they're supposed to be, is much easier. You will also find that tasks and chores waste less energy as you have everything you need in that zone. Zone for cutting-is an area in your kitchen where you cut vegetables, meats, breads etc. Think about all the equipment you will need for cutting: a variety of knives, cutting boards for meats and vegetables, a sink for scraps, containers to store cut food in, etc. All these tools should be in this zone for efficiency and ease of meal preparation. Zone for Resources-I have always had trouble storing my cookbooks, of which there are a substantial amount. Before I created a zone for my cookbooks and recipes I would find them scattered around the kitchen. The top of the fridge didn't work as I am almost 6' and found it no problem to reach. My husband and daughter, however, are quite a bit shorter and couldn't reach the top of the fridge. I had an unused corner away from the working areas that turned out to be perfect for five of my favourite cookbooks, I rotate them about once a month. I can still read the titles yet they are out of the way and do not create a cluttered look. I use a box of favourite recipes as a book stopper. If you're finding it hard to keep track of all those food magazines you subscribe to and you don't want to put them in your Zone of Resources use a binder and sheet protectors to store recipes you would like to try at some time or you have tried and enjoyed. Just remove the page with the recipe on it and slide into a sheet protector. You won't have to store all the magazines, ads included, and it doesn't take much time to put together. Creating these Zones in your kitchen also minimizes the time it takes to clean. Just set yourself about 15 minutes a week to tidy each zone. When you break your cleaning chores into smaller units it doesn't seem as intimidating as cleaning the whole kitchen and let's face it wouldn't you rather be cooking than cleaning?! |