Soup season is here, and this turmeric-infused butternut squash soup is guaranteed to be in your weekly rotation. Packed with vitamins A and C, and curcumin—known for its potential to reduce inflammation and joint pain—this is the perfect arthritis-friendly comfort meal to help boost immunity and nourish the soul.

Turmeric Butternut Squash Soup

Prep time: 20 minutes

Cook time: 40 mins

Servings: 6-8 (1½ to 2 cups each)

Ingedients:

• 2 tbsp (30 ml) olive oil

• 1 medium onion, chopped

• 1 stalk celery, chopped

• 1 cup (150 g) cauliflower, chopped

• 1 medium carrot, chopped

• 2 medium potatoes, cubed

• 4 cups (450 g) frozen butternut squash, peeled and cubed

• 3 ¾ cups (900 ml) reduced-salt chicken stock

• 1 ½ tsp (7.5 ml) turmeric

• ½ tsp (2.5 ml) garlic powder

• ½ tsp (2.5 ml) ground coriander

• Salt and pepper to taste

• Optional garnish: 1 heaping tbsp (15 ml) plain Greek yogurt per bowl

Instructions:

1. Heat olive oil in a large pot. Add onion, celery, cauliflower, carrot and potato. Sauté over medium heat until the vegetables are lightly browned, about 5-7 minutes.

2. Stir in the chicken stock, frozen butternut squash, turmeric, garlic powder and coriander. Bring to a boil over medium-high heat.

3. Lower the heat, cover and simmer until the vegetables are tender, about 40 minutes.

4. Transfer the soup to a blender and purée until smooth. Pour it back into the pot.

5. Taste and add salt and pepper if needed. Ladle into bowls and top with a spoonful of plain Greek yogurt for extra creaminess.

Tips:

• For extra flavour, toss in cinnamon, nutmeg, ginger or cumin.

• Add ¼ cup (60 ml) milk or a protein-rich milk alternative to make the soup creamier and richer in calcium and protein.

• Blend in 1 cup (240 g) cottage cheese or tofu, or add 1 cup (150 g) cooked chicken or turkey for additional protein.

• Top with toasted nuts or seeds, such as almonds, pumpkin seeds or pecans to increase healthy fats and to add a satisfying crunch.

Find more arthritis-friendly recipes at arthritis.ca.

Canada has food options as diverse as the people who call it home. You can explore that variety and spruce up a high-protein dish like chicken thighs with this sweet and zesty recipe. It adds a flavourful punch to the classic chicken dinner:

Korean Marinated BBQ Chicken Thighs 

Prep time: 2 hours
Cook time: 25 minutes
Makes: 4 to 6 portions

Ingredients:

Marinade:

• ¼ cup (60 ml) light soy sauce

• ¼ cup (60 ml) honey

• 1 tbsp (15 ml) sesame oil

• 1 tbsp (15 ml) rice vinegar

• 4 cloves garlic, finely grated 

• 2 tbsp (30 ml) ginger, finely grated

• 1 tbsp (15 ml) gochujang

Thighs:

• 8 bone-in, skin-on chicken thighs

  • Tip: bone-in protein adds a juicier punch

• 1 tbsp (15 ml) sesame seeds, toasted

• 2 green onions, thinly sliced

• 4 shallots, diced

• ½ tbsp (7.5 ml) cooking oil

Directions:

Marinade: 

1. Place a small sauce pot on low heat and add the sesame oil, ginger and garlic. Cook for 1 minute, stirring frequently, until fragrant.

2. Remove pan from the heat and whisk in remaining marinade ingredients. Return to heat and bring to a boil.  

3. Remove from the heat and let cool to room temperature, about 20 minutes.

4. In a baking dish, add the chicken thighs and cover with the marinade, making sure to evenly coat the chicken. Save a little bit of marinade to use when grilling. Cover and refrigerate for 90 minutes.

Cooking:  

1. Preheat barbecue to 400°F (200°C).

2. Remove chicken from the marinade and add salt to the thighs on both sides. Let chicken come back to room temperature before grilling.

3. While the chicken rests, bring a small pan up to medium-high heat, add the cooking oil and diced shallots. Sauté until crispy, about 5 minutes. Remove shallots from pan and set aside on a paper towel to keep them crisp.

4. Turn off half the grill and place the chicken skin-side-up for 15 minutes. Brush chicken with reserved marinade and flip thighs skin-side-down. Cook until the chicken’s internal temperature reaches 165°F (74°C).

5. Place chicken on a platter and top with green onions, sesame seeds and crispy shallots.

Tip: Consider chicken that was raised without antibiotics or protein that helps support sustainable farming, like the options at Maple Leaf Foods. You can learn more about protein options at mapleleaf.ca.