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- Sugar-Free Challenge
Welcome to day eighteen of the Sugar Free Challenge!
Thanks for all your words of advice for my wisdom teeth extraction! I pre-scheduled this post, so I am probably getting them extracted while you read this.
Here is today’s sample menu:
Breakfast: Mini Frittatas
Lunch: Spinach Salad with Balsamic Dressing, Hard Boiled Egg, and Socca.
Exercise Option: For those of you who chose to take part of the exercise challenge, your challenge today is to do 50 crunches, 10 squat jumps, 15 pushups, 20 1-legged calf raises (10 each leg).
Dinner: Butternut Squash Soup (the recipe I promised yesterday).
Butternut Squash Soup
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Yield: 4-6 servings
Calories per serving: 100
~This butternut squash soup is super creamy without the cream. It is thick and full of flavor. If you enjoy curry, feel free to add a dash or two in while simmering. Dairy-free, vegan, gluten-free, paleo, soy-free, nut-free, and sugar-free.
- 1 medium butternut squash
- 1 medium yellow onion
- 1 Tablespoon coconut oil
- 3 cups broth (vegetable or chicken)
- 1/2 cup full-fat coconut milk
- 1 teaspoon salt, 1/2 teaspoon black pepper, 1/4 teaspoon nutmeg
- Preheat oven to 400*.
- Slice the butternut squash in half lengthwise, remove seeds, and place on baking sheet, skin up. Bake for 30 minutes, or until the squash is very tender.
- In the meantime, chop the yellow onion and saute with oil until browned.
- Scoop the flesh of the butternut squash out of the skin and place in blender with onions, milk, broth, and spices. You may wish to split the soup into different batches before blending. Puree until smooth and pour into large saucepan.
- Simmer for a few minutes to warm, and serve. You may serve with a swirl of coconut milk and a sprinkle of nutmeg.
This recipe has become a favorite of mine. I’ve made it about three times already! It is super creamy without any cream, and it has just the right balance of spices to compliment the squash without overpowering it. I also love the thickness. You may wish to make several batches and freeze for future use! For instance, when you get your wisdom teeth extracted and are on a liquid diet for a while…
- Butternut Squash: Contains many antioxidants, vitamins, and minerals, and is low in calories and high in fiber. Contains more vitamin A than pumpkin, which is essential for vision health and healthy skin.
- Coconut: Coconut is widely misunderstood because of it’s high fat content; however, coconut’s saturated fat is made up of medium-chain fatty acids. These medium-chains are easy to absorb and digest, and are converted quickly into energy. This means that the body has no opportunity to store the medium-chain as fat. Coconut is also a great source of dietary fiber with a whopping 5 grams per oz!
- Nutmeg: This spice has strong antibacterial properties, and it is effective in killing a number of cavity-causing bacteria in the mouth. Contains eugenol, a compound that may benefit the heart. Nutmeg can help to combat asthma and relax the muscles.
THOUGHT-PROVOKING, MIND-PRODDING QUESTION OF THE DAY:
What is your favorite way to eat squash?
Remember that you can track what you eat on the printable Challenge Checklist.
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