In Blog, Recipes

Butternut Squash Soup – Low Fat, Low Calorie, Dairy Free

Fall is in the air and with it comes a whole new variety of seasonal vegetables. We say good bye to zucchini and yellow squash and hello to butternut, spaghetti and acorn squash. With a slight chill in the air I’m also getting ready to prepare my weekly soups again. There’s nothing like soup to help fill you up at a meal or for a nutritious snack.  This soup came out great but what I learned along the way is that butternut squash can take on many flavors.  These spices I used here remind me of Thanksgiving and the holidays however you can make a more Mexican style soup with chili powder or even just a plain soup with salt and pepper.  Be creative and play with the spices.

Take the time to enjoy some butternut squash either in soup, roasted or as a casserole (recipe to follow soon).  Chock full of vitamin A, C Potassium and Fiber you get a huge nutritional bang for your calories!  Enjoy!


Butternut Squash Soup - low fat, low calorie, dairy free

Butternut Squash Soup

1 tsp coconut oil
1 cup sweet onion, chopped
2 cloves of garlic, minced
2 cups of cooked butternut squash (see below for easy instructions) (buy a 1-2 lb squash)
4 cups unsalted vegetable stock
1 cup unsweetened almond milk (vanilla is fine)
1/8 tsp all spice
1/8 tsp nutmeg
1/8 tsp ginger
1 tsp Sriracha sauce
salt and pepper to taste

1. Cut squash in half long ways and scoop out the seeds.  Place face down in a glass dish and microwave for 8 minutes.  Turn over, cover with wax paper and microwave for an additional 8 minutes.  Scoop out the insides to measure out 2 cups.
2. Heat the coconut oil in a pot on the stove.  Add onion and garlic and cook for about 5 minutes to soften onions.  If onions begin to stick just add a little vegetable broth to pan.
3. Add seasonings and cook another minute.  Add vegetable broth and almond milk, stir well and set aside.
4. Add squash to the soup base and mix together well.  Place soup in blender or food processor to blend to desired consistency.

Makes 9 servings (1 cup each):

Calories:  52
Fat:  1 g
Sodium:  237 g
Carbs:  10 g
Fiber:  1 g
Protein:  2 g

Are you looking to transform your health? Mary works with clients all over the country developing personalized nutrition and exercise plans for weight loss and health. If you’re ready to get started on your journey to health and wellness contact her today!

Visit BodyDesigns Two Week Detox Plan or BodyDesignsbyMary for more information.

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