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No Effort Butternut Squash Soup!

Juggling working at the hospital as an Occupational Therapist and coaching clients in Nutrition can leave not so much time for the kitchen. That's why I love recipes involving gadgets like the oven and blender doing majority of the work.

Butternut squash soup reminds me of brightly colored leaves, bulky sweaters and boots. This recipe is so effortless (because the gadgets are doing all the work), you can finish other important tasks - like painting your nails or catching up on your favorite TV show.

Benefits of Butternut Squash:

1. Improves Physical Performance and Reduces Fatigue

If you're experiencing regular fatigue and want to burst through your workouts, butternut squash can help with high performance energy. Researchers in Taiwan found that butternut squash was effective in a mice model in decreasing fatigue and increasing the exercise performance of the mice in the study. (1)

2. Supports Immune System and Reduces Inflammation

Beta-carotene in this creamy fruit assists in immune responses and helps the body fight off illnesses and diseases. High amounts of Vitamin A in butternut squash helps fight off scary diseases like cancer and autoimmune disorders; plus it can help prevent the common cold and other infections. (1)

3. Aids in Weight Loss

A diet full of foods loaded with nutrients is vital to reach and maintain ideal weight.

One 2012 study, following up on initial research, found that an extract from butternut squash has very effective anti-obesity qualities. "It impacts a variety of cellular processes, including the formation of fat known as lipogenesis. Essentially, this extract stops the body from producing new fat to store.

There is also a small body of preliminary research that suggests manganese intake can help reduce the weight of obese or overweight individuals, especially when consumed along with potassium (also found in butternut squash) and other supportive nutrients." (1)


  • 1 whole butternut squash

  • 1.5 tbs coconut oil

  • 4 cloves garlic (shredded with cheese grater)

  • 3 cups vegetable broth

  • sea salt, black pepper, crushed red pepper to taste

  • 2 bay leaves

  • 2 tsp smoked paprika

  • 1/3 full fat coconut cream


  1. Heat oven to 425 degrees F.

  2. Cut butternut squash in half and scoop out seeds with a spoon

  3. Melt 1/2 tbs of coconut oil and brush/spread over the squash

  4. Sprinkle salt on top of the squash and bake in oven for 50 minutes

  5. Once baked, let it cool for approximately 5 minutes and peel off the skin

  6. Puree cooked squash in a blender, adding 1 cup of vegetable broth to blend easier

  7. Heat up 1 TBS of coconut oil and sauté bay leaves and shredded garlic is until light brown

  8. Add in pureed squash, 2 cups of vegetable broth, and smoked paprika

  9. Stir, let it come to a boil, and add coconut cream

  10. Simmer on low heat for approximately 10 minutes

  11. Add seal salt, black pepper, or crushed red pepper to spice it up! (optional)

Enjoy with love and gratitude!



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