Celebrating Autumn in Both Cold and Warm Climes BY DANA JACOBI FOR THE AMERICAN INSTITUTE FOR CANCER RESEARCH

When the leaves of autumn turn gold, they often bring to mind favorite fall events - Halloween, homecomings and Thanksgiving, to mention just a few. And, now that the weather is cooler if not downright nippy, autumn also turns thoughts to favorite dishes, from baked apples and pumpkin pie to succulent roasts and other hot dishes - including baked squash.

If you live in warmer regions, where winter doesn’t inspire baked and roasted meals, the squashes of autumn can still offer some interesting dishes that are light and refreshing rather than hearty creations more suitable to snow country.

Squash offers a rich supply of many health-promoting substances. One quarter of a butternut squash provides an entire day’s worth of vitamin A, plus a healthy dose of vitamin C, iron, calcium and fiber. The rich orange color of winter squash signals the presence of the protective phytochemicals called carotenoids, which appear to play an anticancer role and enhance immunity.

This butternut squash, tomato and watercress soup is featured in the recently-published New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life. Like many of the recipes in that extraordinary cookbook, this creamy soup contains a variety of vegetables that we always intend to eat but never find ways to include in a meal. The soup has a sweet undernote and, served with a whole-grain bread dipped in olive oil, has all the soothing effects of a comfort food. Just the thing after a stressful day - in autumn or any season of the year.

Butternut Squash, Tomato, and Watercress Soup - makes 6 servings.
(from The New American Plate Cookbook)

• 2 Tbsp. olive oil
• 2 large tomatoes, seeded and chopped
• 1 small onion, chopped
• 1 small garlic clove, sliced
• 2 small carrots, chopped
• 1 cup peeled and chopped butternut squash
• 1 medium potato, peeled and chopped
• 1 bunch watercress, including stems
• 2 cups fat-free, reduced-sodium chicken broth
• 4 cups water
• Salt and freshly ground black pepper
• 2/3 cup frozen corn kernels, thawed, for garnish coarsely chopped

In a large saucepan, heat the olive oil over medium-high heat. Sauté the tomatoes, onion and garlic for about 12 minutes, stirring occasionally, until the onions are translucent.

Add the carrots, squash, potato, watercress and chicken broth. Bring to a boil, reduce heat to low, and simmer, uncovered, for 30 minutes. Add the water and return the mixture to a boil. Reduce heat and simmer, uncovered, for about 10 minutes, until the vegetables are very soft. Remove the saucepan from the heat and let the soup sit for 15 minutes to cool slightly.

In a blender or food processor, purée the soup in batches and return to the saucepan. Season to taste with salt and pepper. Reheat soup. Ladle the soup into bowls and garnish with the corn kernels. (The boiling hot soup heats the corn, eliminating the need to cook it separately before adding.)

Per serving: 111 calories, 5 g. total fat (less than 1 g. saturated fat), 16 g. carbohydrate, 3 g. protein, 3 g. dietary fiber, 167 mg. sodium.

"Something Different" is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy and recipe creator for AICR's Stopping Cancer Before It Starts.

The American Institute for Cancer Research (AICR) offers a Nutrition Hotline online at www.aicr.org or via phone 9 a.m. to 5 p.m. ET, MondayFriday, at 1-800-843-8114. This free service allows you to ask questions about diet, nutrition and cancer. A registered dietitian will respond to your email or call, usually within 3 business days. AICR is the only major cancer charity focusing exclusively on how the risk of cancer is reduced by healthy food and nutrition, physical activity and weight management. The Institute’s education programs help millions of Americans lower their cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. Over $82 million in funding has been provided. AICR is a member of the World Cancer Research Fund International.

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