TAMPA (BLOOM) – In WTH – What the Health? each week, Joy Bauer, MS, RD, CDN, who is the Today Show’s Nutrition, Health, and Lifestyle Expert, provides smart health tips, nutrition advice and recipes to help you live your life in full bloom.
This week, Joy joins Gayle Guyardo, the host of the global health and wellness show, Bloom, sharing hidden health gems you can incorporate in your Thanksgiving feast this year.
Butternut Squash Soup
Ingredients:
- 1 tablespoon olive oil or avocado oil
- 1 yellow onion, diced (about 1¾ cups)
- 1½ to 2 pound butternut squash, peeled and cubed (about 4 heaping cups)
- 1 pound carrots, peeled and cut into rounds (about 2 heaping cups)
- ¼ teaspoon ground cinnamon
- ¼ teaspoon kosher salt, plus more to taste
- ¼ teaspoon black pepper, plus more to taste
- 4 cups reduced-sodium broth or stock
Instructions:
- Heat the oil in a large pot or Dutch oven over medium-high heat. Add the diced onions and sauté until translucent and soft, about 6-7 minutes.
- Add the cubed butternut squash, carrot rounds, cinnamon, salt, and black pepper. Sauté for 1-2 minutes, letting the vegetables sear lightly.
- Pour in the broth, then increase the heat to bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for 20-25 minutes, or until the vegetables are tender when pierced with a fork.
- Use an immersion blender to purée the soup directly in the pot until smooth. Alternatively, transfer it in batches to a blender or food processor and blend until smooth. Season with additional salt and pepper to taste. If desired, add a pinch of cayenne for a touch of heat and garnish with toasted pumpkin seeds or sunflower seeds. Ladle the soup into bowls and enjoy warm!
Sweet Potato Crème Brûlée
Ingredients:
- 1 medium sweet potato
- 2 large egg yolks
- 2 tablespoons + 2 teaspoons coconut sugar, divided
- 1 heaping tablespoon vanilla yogurt
- Pinch coarse salt
Instructions:
- Preheat the oven to 425℉.
- Prepare 1 medium sweet potato by washing and poking a few holes in the skin with a fork or knife (this will allow air to escape while baking). Place on a baking sheet and roast in the oven for 40 to 60 minutes until very soft to touch. Alternatively, you can wrap in a damp paper towel and microwave for 2 ½ to 3 minutes on each side (for a total of 5 to 6 minutes) until fork tender.
- While potato is baking, prepare the cream mixture: In a small bowl, combine the egg yolks and 2 tablespoons sugar until blended. Add 1 heaping tablespoon of yogurt and mix.
- Remove the potato from the oven and let cool for 5 minutes. Then, cut potato in half lengthwise and using a spoon, scoop out ¾ flesh on each side, maintaining the 2 halves as “boats.” NOTE: you will only use the flesh from one half in your cream sauce mixture. So be sure to keep them separated when scooping out. You can enjoy the leftover flesh on its own, it’s delicious.
- Add ½ of the sweet potato flesh into your cream mixture and mash until it’s smooth as possible. This will take a few minutes; do your best to break down the chunks of sweet potato. It’s okay if you’re left with small pieces here and there.
- Gently pour the cream mixture evenly between the 2 halves. Place back in the oven for ~15 minutes until the middles are slightly firm (it’s okay to have some jiggle).
- Remove from the oven, sprinkle 1 tsp of coconut sugar on each of the halves, and place back in the oven on broil for ~3 mins to caramelize the sugar (watching carefully so the tops don’t burn!)
- Remove when the top layer is beautifully browned and crystallized. Sprinkle a small dash of salt (kosher or sea salt) over the tops and enjoy!
