Looking for a lunch alternative? Butternut Squash Soup

Let’s face it, salads are great and we eat them all the time. But once in a while we welcome an alternative. So with that said, let us share our Butternut Squash Soup with you. You can easily make this in advance and have it at work or as a dinner.  We just made this for our friends as an appetizer a couple of weeks ago and they loved it.

So what’s in a butternut squash?
It’s considered a Powerhouse, because it’s low in fat, is loaded with dietary fiber, which of course makes it an excellent choice for our powerhouse, the heart. This squash despite it’s pale external color, offers a deep orange flesh (the more orange the better) which signifies an abundance of carotenoids, also a protector of heart disease. It is also important to know that this little beauty has super high levels of beta-carotene (converts to Vitamin A), which help block against breast cancer and other aging factors. Studies have shown that butternut squash helps healthy lung development in fetuses, as well as newborn babies. Hmmm…amazing! Not to forget, it’s also packed with the good old Vitamin C, an important antioxidant. As most powerhouse veggies, it also provides us with ample potassium, is a proponent for bone health, and the important Vitamin B6, which helps us take care of our nerves and immune system.

So please pick some up today and amaze your friends and family with this most excellent dish.

Butternut Squash Soup


2 medium Butternut squash halved
1 large Yellow onion sliced
2 medium Organic Gala Apples halved
6 cups Water
1 pinch Fresh ground nutmeg
1 pinch Turkish Cumin
1 pinch Cayenne to taste
1 pinch Turmeric
1 teaspoon Sea salt to taste
1/2 tablespoon Unsalted butter

Pre-heat oven to 350 °F

Peel, de-core and quarter the apples, place upside down on cookie sheet. Peel and quarter onion, place onto cookie sheet. Salt and pepper lightly. Spray with olive oil.

Cut squash lengthwise and scoop out seeds. Place the squash in a high rimmed baking pan and fill with water so that the squash is bathing in it. Lightly sprinkle with sea salt, and place a small piece of butter into the scooped out part.

Push both the squash and the onion and apples into oven and bake for about 30 to 40 minutes until the squash is tender. Once the butter has melted, brush the surface of the squash with butter so to ensure that it stays wonderfully moist. You probably want to do that a couple of times.

Flip the onion and apples once so to make sure that they are golden brown – don’t over bake the onion as it will get dry and hard, not the texture that you want, (about 15 to 20 minutes), and remove from the oven – let cool.

Get a soup pot ready, add onion and apples and 6 cups of water, bring to a boil. Once the squash is done, scoop out all the flesh and add to the boiling ingredients, reduce heat to medium. Stir in all spices and reduce heat to low. Now it’s time to blend all ingredients together with a hand-held blender. Blend as long until there are no lumps left in your soup.

Serve with some fresh cream, or a small dab of Labne or straight up as per this picture with just a simple rosemary garnish.

In an airtight container this soup will last several days in your fridge or is also freezable for those evenings when you are too tired to make anything else.

This is an amazing dish – enjoy!