Soups On! Butternut Squash Recipe

By jenna

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Soups On! 

It’s that time of the year again. We’re transitioning from salads and fresh fruits to warm and filling meals. Our tastes tend to align with the seasons weather. On a cold night, there’s nothing better than a big bowl of soup. It is a great side to any meal but it can also be a hearty meal. I’m not talking about the boxed or canned soups either. Yes, they are quick and easy to make but often filled with sodium and fat. With a little prep work, you can make a batch that will last a few meals. Not only will it be healthier, it is usually cheaper since you can make a much larger portion than what comes in those store bought boxes and cans. 

Soups are diverse and full of nutrients and vitamins to keep us healthy during cold and flu season. By making your own version of your favourite soup, you can control the ingredients to your own tastes and stick to your nutritional goals. 

Trial and Error

I don’t know about you, but this time of the year I crave a good soup dish. I enjoy making different recipes and freezing leftovers for the week. One of my favourites at the moment is butternut squash soup. Over the past year, I’ve tried a few recipes and I’ve found one I always go back to, with a few modifications. There are quite a few butternut squash recipes available, some with curry and others with coconut milk. Venture out and try a few different versions to see which ones you enjoy the most!

My go-to recipe right now is from Gimme some oven : 

Just look at all that veggie goodness! And I can confirm, it smells and tastes just as good as it looks. It is super easy, just toss in the crockpot and let it do all the work.


  • 2 cups vegetable stock
  • 4 cloves garlic, peeled and minced
  • 1 carrot, peeled and roughly chopped (I used baby carrots, that’s all I had on hand)
  • 1 Granny Smith apple, cored and roughly chopped (I used two) 
  • 1 medium (about 3-4 lbs) butternut squash, peeled, seeded and diced or 1 bag of frozen butternut squash 
  • 1 white onion, peeled and roughly chopped (I used 1/4 white onion) 
  • 1 sprig fresh sage
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly-ground black pepper
  • 1/8 teaspoon cayenne
  • pinch of ground cinnamon and nutmeg
  • 1/2 cup canned (unsweetened) coconut milk


  1. Add all ingredients except coconut milk into crockpot 
  2. Set crockpot 4 hours high or 8 hours low 
  3. Transfer 1/2 ingredients from crockpot to blender, add 1/2 of coconut milk and purée. Continue until everything is fully blended 
  4. Serve with more cayenne, coconut milk or goat cheese if desired. 

Serve right away or store for later. I use a combination of mason jars for easy lunch options or containers for larger portions.  

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