February is National Heart Month and Market Basket wants to help you find solutions for heart-healthy eating. A good example of a heart-healthy eating plan is the DASH (Dietary Approaches to Stop Hypertension) diet, which is recommended by the American Heart Association and the American Cardiology Association.
Hypertension or high blood pressure is a major risk factor for developing heart disease. Research studies have yielded overwhelming evidence showing the DASH diet does in fact lower blood pressure and reduce the risks of developing heart disease. The DASH diet is also used to control cholesterol and diabetes. The diet’s emphasis is on eating fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts.
Want to try a DASH recipe today? Try this delicious Roasted Squash Soup recipe.
Serving size: 2 cups
Calories per serving: 195
Each serving contains: 97 mgs sodium*, 38 gms carbohydrate, 7.5 gms fiber, 3 gms fat, .5 gms saturated, 0 gms trans fat, 0 gms cholesterol, 4 gms protein
*Sodium may vary depending on brand of low sodium vegetable broth purchased.
- 1 Butternut Squash, cut into cube pieces (or frozen, cubed butternut Squash)
- 2 tsp. Canola Oil, divided
- 1 C Celery, diced
- 1 ½ C Yellow Onion, diced
- 1 ½ C Fresh Spinach
- 2 cloves Garlic, minced
- 1 C Carrots, diced
- 3 C low-sodium Vegetable Broth
- 1 C Water
- 1 tsp. Sage
- ½ tsp. Nutmeg
- Black Pepper to taste
- Place squash in a roasting pan and toss with 1 teaspoon of oil.
- Roast at 400 degrees for 40 minutes or until brown (frozen may require less time; see package instructions).
- Let squash cool for a few minutes and then add to a food processor to puree the squash, then set aside.
- Add remaining oil to a large pot, add vegetables, and sauté over medium heat until vegetables are soft.
- Add broth, water, spices, and sautéed squash to pot and simmer for 10 minutes before serving.