90. Savor the Flavor, Ditch the Fat. Tips for Cooking the Thanksgiving Turkey

Why should I cook with less fat?

Cooking with less fat is beneficial for several reasons:

• Healthier Dishes: Reducing fat, especially saturated and unhealthy fats, helps create meals that are better for your heart and overall well-being.

• Weight Management: Fat contains more calories per gram than carbohydrates or protein. Using less fat can help manage calorie intake and support weight management goals.

• Enhanced Flavor: Contrary to what some may think, reducing fat doesn't mean sacrificing flavor. You can use herbs, spices, and other flavor-enhancing techniques to create delicious and satisfying dishes.

• Diabetes Management: For people with diabetes, controlling fat intake is crucial for managing blood sugar levels and overall health.

Remember, it's not about eliminating fat entirely but rather using it mindfully and opting for healthier fats when you do.

 

 

The Recipe of the Podcast
Low-Fat Butternut Squash Soup

Low-fat Butternut Squash Soup is an easy and healthy alternative to the rich and heavy cream variety! Made creamy using a blender, you would never guess there is no cream in this hearty fall soup!

Ingredients

• 1 Medium Butternut Squash, peeled and cubed

• 1 medium onion, chopped

• 2 medium apples (cored and chopped coarsley)

• 1 medium carrot

• 1/2 tsp rosemary

• 1/2 tsp marjoram

• 4 oz olive oil

• 2 cloves garlic, minced

• 1 box (32 oz) Chicken or vegetable Broth

• 1 1/4 cups Fat Free Greek Yogurt

• pinch of kosher salt & pepper at the end as your finial seasoning

Instructions

1.  In a large pot, combine squash, apples, broth, onion, carrots, rosemary, marjoram, salt and pepper.

2.  Bring to a boil over medium-high heat.

3.  Then reduce heat to medium-low and simmer uncovered for about 45 minutes.

4.  Use an emursion blender right in the pot or let cool, then put in blender and pulse until smooth.

5.  Add 1 cup of yogurt and pulse to combine.

6.  Return soup to large pot and reheat slowly being careful not to boil.

7.  Add more salt and pepper to taste if needed

8.  Transfer apple butternut squash soup to serving bowl and garnish each with a dollop of yogurt and roasted pumpkin seeds 

 

YIELD 6

SERVING SIZE:1
Amount Per Serving:

CALORIES:183

TOTAL FAT:16g

SATURATEDFAT:10g

SODIUM:218mg

CARBOHYDRATES:8g

FIBER:1g

SUGAR:2g

PROTEIN:2g