I’m on a mission to increase the amount of seafood in my diet. It’s on my current list of goals. So today’s nutrient-dense number is my RESTORATIVE Roasted Butternut Pumpkin Soup with Scallops.
It’s a banging good soup all on its own (especially with the anti-inflammatory properties in the ginger and turmeric), and then it can be further elevated to something really special with the addition of scallops…
“A first-rate soup is more creative than a second-rate painting.” — Abraham Maslow
I have my lovely crew in AIP Mentorship to thank for my current focus on seafood. One of the best things about facilitating a group of #bloodyfabulous women, each striving to personalise their AIP way of life, is that making nutrient dense choices stays very much top of mind. There’s something about being part of a wonderful community of like-minded people that helps you to stay on track. We support each other. And, along the way we’re creating a very special place together. It makes a girl very grateful.
A few weeks ago we spent some time digging into the nutritional benefits of eating more seafood. And it soon became very clear to me that this is an area in which I fall down when it comes to my diet.
And, if I struggle with this, I’m sure I’m not alone!
I’m pretty good at getting in my 8+serves of vegetables each day. I actively work on creating systems and rituals that support a healthier lifestyle. Integrating stress management practices has become second nature. But, like so many good Kiwi girls, I love my meat!
Want to know why fish is SO good for you?
- It’s the best way to get more of those omega-3 fatty acids into your diet (which means you are reducing your risk for cardiovascular disease, among other things)
- It’s one of the more easily digested animal proteins
- Fish is particularly rich in iodine and selenium
- The scales or shells are a great prebiotic (known as chitin, it supports the growth of a variety of gut-friendly bacteria)
- Fatty fish is a dietary form of vitamin D
Today, we’re easing into the idea of eating more fish and shellfish with my Roasted Butternut Pumpkin Soup with Scallops
But, just before we do that – here’s a trick for young players:
Did you know that butternut squash is often known as butternut pumpkin in Australia and New Zealand? #truth The trials of being an international blogger of mystery!
Butternut is a type of winter squash that grows on a vine. It has a sweet, nutty taste similar to that of more traditional pumpkin.
The good news is if you don’t have butternut for this recipe, you can substitute any kind of pumpkin.
- 2 medium butternut pumpkin (to make 6 cups of roasted flesh)
- 3 tablespoons extra virgin olive oil (EVOO) + extra for drizzling
- 1 large onion, peeled and roughly chopped
- 2 tablespoons chopped fresh ginger, peeled
- 1 tablespoon chopped fresh turmeric, peeled (or substitute 1 teaspoon dried)
- 4 cups /1-litre chicken bone broth
- 250mls coconut milk
For the Scallops
- 18 scallops
- 2 tablespoons extra virgin olive oil
- Heat your oven to 190°C/375°F.
- Cut each pumpkin in half lengthwise. Using a spoon, scoop out and discard the seeds. Place onto an oven tray, cut side up. Drizzle lightly with EVOO and lightly salt.
- Roast for 60-70 minutes (I rotate my oven tray halfway through) or until soft.
- Using a spoon, scoop the roasted pumpkin flesh into a bowl, taking care to leave all skin behind. Measure out 6 cups for your soup and freeze or refrigerate leftover flesh for leftovers.
- In a large Dutch oven or soup pot, gently heat 3 tablespoons of EVOO on medium. Add onion, ginger and turmeric. Saute until onion has softened and is translucent, stirring often. Add the reserved pumpkin flesh, chicken bone broth and ½ teaspoon salt. Bring to a boil and then reduce the heat and simmer for 20 minutes.
- Taking care with the hot liquid, puree the soup in batches in your blender. Return to the Dutch oven. Add coconut cream and stir. Check for seasoning.
- To cook the scallops, place the scallops between paper towels to remove excess liquid. Lightly salt.
- Heat the olive oil in a frypan over medium-high heat. Add scallops to the pan and cook for 90 seconds. Don't be tempted to touch them! Flip the scallops over and cook for a further 30-45 seconds, using a spoon to baste them with oil.
- Serve in shallow bowls with 3 scallops and soup in each. Drizzle with scallop liquor.
E N J O Y !
If you’re serious about personalising your AIP way of life (but, in a very UNserious way) – why not come and join the #bloodyfabulous crew in AIP Mentorship? Become part an inclusive, informative and encouraging corner of the world where you can be you with others on a similar path.