Squash Your Insulin Resistance
Butternut squash has a sweet, earthy flavor and hearty but smooth texture that makes it perfect for soups like this one. It has a rich yellow/orange colored flesh, which is indicative of the high beta-carotene content. Beta-carotene is an antioxidant that boosts immune function and supports eye and skin health.
Additionally, the pectin in butternut squash has multiple beneficial effects for diabetes, including slowing glucose absorption and enhancing insulin sensitivity. Pectin also acts as a prebiotic which feeds good gut bacteria.
The Sweet Benefits of Sweet Potatoes
You might have noticed that sweet potato shows up in a lot of our recipes. It’s just so delicious and so good for you, we can’t help ourselves!
Sweet potatoes are filling, comforting, and nourishing. They are also high in antioxidants, making them anti-inflammatory. And recent studies have shown evidence that certain components of sweet potatoes can actually increase your cells’ ability to absorb glucose, thereby improving your insulin sensitivity. If you aren’t already a fan of sweet potatoes, you probably will be soon.
Corn: An American Icon
You might notice a pattern here… like butternut squash and sweet potatoes, corn has a subtle sweetness that rounds out the flavors of a soup like this. It also adds a starchy texture and juicy bite that enhance the texture and overall eating experience.
Corn often gets a bad reputation due to its association with processed products like high-fructose corn syrup. However, in its whole form, corn is a high-fiber, nutritious grain that has been a dietary staple for Indigenous peoples for centuries.
Don’t Make the Mistake of Underrating Celery
Celery is yet another high-fiber, low-calorie, nutrient-dense food that supports not only your diabetes but overall metabolic health. It’s been shown to reduce blood glucose levels, and improve insulin sensitivity by increasing the expression of GLUT4, a protein that facilitates glucose uptake into cells.
Celery is also naturally higher in sodium than many other vegetables. This natural sodium content brings a subtle salty flavor to dishes, so when you use it as the base of a soup as we do in this recipe, you can enhance the savory taste of the meal while reducing the need for added salt. Win-win!
Squash, Sweet Potato, and Corn Chowder
Ingredients
- 4 ½ cups (923g) Butternut Squash - About 1 medium-sized squash
- 1 (150g) White Onion (large-sized, coarsely chopped)
- 8 (320g) Celery Stalks (medium-sized, coarsely chopped)
- 6 (18g) Garlic Cloves (minced)
- 3 (390g) Sweet Potatoes (medium-sized, chopped)
- 4 cups (884g) Vegetable Broth, Low-Sodium - Available in 32-ounce cartons
- 2 (4g) Bay Leaves - Available in spice jars
- 2 tbsps (12g) Cumin Seeds - Available in spice jars
- 1 tbsp (5g) Crushed Red Pepper - Available in spice jars
- 1 tsp (2g) Cloves - Available in spice jars
- 3 (306g) Corn Ears (medium-sized, fresh or frozen)
Instructions
- Partially prebake the squash to make the cutting and peeling easier. Bake at 375 degrees Fahrenheit for 40 minutes, or until you can pierce through the narrow end with minimal resistance.
- Heat 1 Tbsp water in a soup pot. Add the onion, celery, and garlic to the pot and sauté over medium heat, adding water 1 Tbsp at a time as necessary to keep the onion and celery from burning. Continue sautéing until the onion is translucent and begins to turn golden.
- Add the chopped sweet potato and the vegetable stock. Bring to a slow boil, then add the bay leaves, cumin, cloves, and crushed red pepper. Lower the heat and simmer gently, covered, for 10 minutes.
- Remove the squash from the oven after 40 minutes. Once the squash is cool enough to handle, cut in half lengthwise, and remove seeds and fibers. Cut into 3/4‐inch slices, peel, and then dice.
- Add the squash dice and corn kernels. Simmer on low heat until all the vegetables are tender, about 15 minutes.
- With a slotted spoon, scoop out 2 cups of the solid ingredients, mash well, and stir back into the soup.
Nutrition
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