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Who knew butternut squash was so good for you?


Did you know that foods with Vitamin A boost your immune system?


Foods that contain Vitamin A – Fish liver oils, cream, egg yolk, beef liver, cheddar cheese, fortified milk, and butter products are rich sources of Vitamin A. Yellow or orange-colored fruits and vegetables that contain the pigment carotene are also top sources. Be sure to include food items such as sweet potato, carrots, broccoli, spinach, mango, pumpkin,tomato, oatmeal, apricot, peach, peas, papaya and collard greens in your daily diet to ensure a regular supply of vitamin A.

How much do you need each day?

Vitamin A is found in dairy products, fish, and darkly colored fruits and vegetables. Five servings of fruits and vegetables daily supplies 5-6 milligrams of provitamin A carotenoids, which provides about 50-65% of the adult recommended dietary allowance (RDA) for vitamin A.

Vitamin A is included in most multivitamins, and the U.S. recommended dietary allowance (RDA) for adults is as follows: 900 micrograms daily (3,000 IU) for men and 700 micrograms daily (2,300 IU) for women; for pregnant women 19 years old and older, 770 micrograms daily (2,600 IU); and for lactating women 19 years old and older, 1,300 micrograms daily (4,300 IU).  Read more here


Curried Butternut Squash Soup – From Cooking Light

8 cups cubed peeled butternut squash (about 2 pounds)
Cooking spray
1 tablespoon butter
2 cups chopped peeled Granny Smith apple (about 3/4 pound)
1 1/2 cups finely chopped onion
1/2 cup thinly sliced celery
1 bay leaf
2 teaspoons curry powder
1 garlic clove, minced
3 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
1/8 teaspoon salt
1/2 cup (2 ounces) grated extra-sharp white cheddar cheese


Preheat oven to 400°.

Arrange squash in a single layer on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 45 minutes or until tender.

Melt butter in a Dutch oven over medium-high heat. Add apple, onion, celery, and bay leaf; sauté 10 minutes. Stir in curry powder and garlic; cook 1 minute, stirring constantly. Add squash, broth, and salt; stir well.

Reduce heat to medium-low; simmer, uncovered, 30 minutes. Discard bay leaf. Partially mash mixture with a potato masher until thick and chunky; stir well with a spoon. Top each serving with cheese.

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