Butternut Squash and Apple Soup with Cider Cream - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 3 medium Granny Smith apples
- 1/4 tsp kosher salt
- 5 thin slices bacon
- 5 tbsps unsalted butter
- 2/3 cup reduced fat sour cream
- 1 1/2 cups apple cider
- 1/2 tsp dried sage
- 1 1/2 tsps thyme
- 5 cups chicken broth
- 1/2 cup chopped carrot
- 1/2 cup chopped celery
- 2 cups leek
- 6 cups cubed winter squash
Instructions
- Melt butter in a large pan over medium-high heat.
- Add the squash which should be peeled, seeded and chopped into 1/2" cubes, chopped white and green part of the leeks, chopped carrots and chopped celery. Sauté, stirring, 10-12 minutes.
- Add 2 of chopped the apples, (the other whole apple you will use later), thyme and sage. Add broth and 1 cup cider. Bring to simmer; cover. On low, cook until vegetables and apples are tender, stirring, 30 minutes. Remove from heat; cool.
- Boil remaining 1/2 cup cider in a small pan until reduced to 1/4 cup, 5 minutes. Cool. Place sour cream in a small bowl then whisk in reduced cider.
- Puree soup, in batches, in blender. Return to pot; season with salt if needed.
- Halve and core remaining apple; slice. Serve soup with cider cream. Garnish with bacon and apple.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Butternut Squash and Apple Soup with Cider Cream contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Carrot: Provide antioxidants that support overall metabolic health
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Butternut Squash and Apple Soup with Cider Cream can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Apples.
Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)
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