Wellness corner
OCTOBER 2021
The Coastal Buzz
Think Pink!
Butternut Squash Soup
By Francesca Gazelle Wellness Program Intern
5 cups butternut squash, diced (skin removed)
O
½ cup diced yellow onion
13
1 Tablespoon olive oil 1 Tablespoon minced garlic
ctober is Breast Cancer Awareness Month. Breast cancer prevention can be monitored by maintaining a healthy weight through exercise and eating healthy foods. Some studies have shown that a diet rich in omega-3 fatty acids can be beneficial to reduce the risk of cancer. Food high in omega-3 fatty acids include: •
Fish and seafood (salmon, tuna, sardines)
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Nuts and seeds (pumpkin seeds, chia seeds, walnuts)
•
Plant oils (flaxseed oil, soybean oil)
Screen for breast cancer by doing self-exams and going to the doctor regularly. The National Breast Cancer Foundation is a great resource for information, including education downloads and ways to support others. Find this information at nationalbreastcancer.org.
1 cup diced carrots 1 quart vegetable stock (or chicken stock) 1 tsp. paprika ½ tsp. cinnamon ½ tsp. turmeric Salt and pepper to taste Heat olive oil over medium heat in a large pan, add onions, garlic, carrots, and squash, and sauté until the onions are translucent. Add the stock and spices. Bring to a boil, then simmer for 30 minutes or until the squash is fully cooked (should be very soft). Allow the soup to cool then add to a blender or food processor. Once blended smooth, add back to the pan, and serve. Serve this alongside chicken for a balanced meal and add toasted pumpkin seeds on top for a healthy crunch. Serves 6.
FOOD OF THE MONTH: BUTTERNUT SQUASH What happens when you drop a pumpkin? Squash! Butternut squash is in season now and is a perfect fall vegetable for decoration and eating. It’s high in potassium, an electrolyte that helps nerve and muscle function and promotes a regular heartbeat. And it’s an excellent source of vitamin A and fiber. Nutrition facts for 1 cup of cooked butternut squash: 82 calories; 2g protein; 21g carbohydrates; 6g fiber; 4g sugar
