I’ve long been a fan of John Berardi, PhD, CSCS, nutrition educator and founder of Precision Nutrition. Even though he’s Canadian (I jest … long-held rugby grudge), he is brilliant at what he does — which is convert junk-food junkies to health-food junkies without all the pain and suffering most people envision accompanies such a process.
How does he do it? By approaching eating as something pleasurable, even when it supports your health, not detracts from it. (In a nutshell, often literally: Healthy can and should be delicious.)
Berardi’s principles of “gourmet nutrition”:
- It must taste great.
- It must contain lean, complete protein.
- It must be low in sugar and processed carbohydrates.
- It must prioritize healthy fats over bad fats.
- It must control calorie intake and density.
- It must include, fresh, natural, additive-free ingredients.
- It must offer carbs only if you “deserve” them.
- It must distinguish between “post-workout” and “anytime.”
I’ve borrowed/stolen the following recipe for Roasted Squash and Turkey Soup; for the other four Berardi recently published — Almond Olive Tapenade, Beef and Veggie Fettucine, Texas Thin-Crust Pizza and a Tropical Smoothie — check out this link.
And for yet more gourmet nutrition recipes, including Berardi’s Popeye Fruit Smoothie, Eggs Benedict, Chicken Pesto Pizza, Coconut Cauliflower Mash, Spaghetti Squash Pasta and Peanut Crunch Bars, click here.
For now, however, back to the soup.
Roasted Squash and Turkey Soup
Servings: 4 large or 8 small
Prep time: 10 minutes
Cooking time: 40 minutes
Prelude: Squash has recently become known as one of
the healthiest veggies and its benefits include high fiber and a good
profile of antioxidants. In this soup we pair the butternut variety
with a host of spices and turkey to create an awesome flavor blend that
you’re sure to enjoy.
Ingredients:
Soup Base
1 tablespoon coconut oil or butter
5 cups butternut squash (peeled and rough chopped)
1 cup onion (rough chopped)
1 tablespoon ginger root (grated or chopped)
1 tablespoon fresh garlic (minced)
1 teaspoon ground cinnamon
1 teaspoon cumin
½ teaspoon nutmeg
5 cups vegetable stock
1 cup water
Soup Garnish
1 lb 10 oz (740 g) ground turkey
2 teaspoons salt
½ teaspoon pepper
Olive oil cooking spray
¼ cup cilantro (chopped)
Instructions:
Soup Base
Preheat a large pot on medium-high heat. Add 1 tablespoon of oil and then the squash and sauté until lightly browned.
Add onion, ginger, garlic, cinnamon, cumin, nutmeg and 2 tablespoons
of stock, and sauté for 2 minutes more, stirring constantly.
Add the remaining vegetable stock and water to the pot and bring to
a boil. Cover, reduce the heat and simmer until squash is soft
(approximately 30 minutes). **Tip: You can prep the garnish while the base is cooking.
Let mixture cool for a few minutes. Puree with a blender or food
processor until smooth and then pour back into the pot. Remove from
heat.
Soup Garnish
Season the turkey with salt and pepper.
Preheat a large nonstick frying pan on medium heat. Lightly coat
with spray and sauté turkey until lightly browned and completely
cooked. Remove from the pan and set aside. ** Tip: Sauté in smaller batches and re-spray the pan if needed.
Add the cooked turkey and chopped cilantro to the soup base. Reheat
and serve immediately or portion the soup into storage containers. **Tip: To maintain the tenderness of the meat avoid bringing the soup to a boil after the meat has been added.
To read Experience Life articles where Berardi has chimed in, check out the following:
- “Pick Your Protein Powder“: A popular nutritional supplement among fitness-minded people, protein powders come in many formulations. Here’s how to decide which ones are likely to suit you best.
- “More Than Enough“: You’re working out regularly, and you feel great. So why is your waistline
expanding? Here’s how to properly fuel your new body.
- “Eating On the Go“: Nutrition tips for fueling your workouts.
