Soup season is fully upon us here on the East Coast, so this week’s recipe is my best ever butternut squash recipe. This low-carb butternut squash soup isn’t just delicious—it’s packed with health benefits that make it perfect for fall and supporting overall wellness.

Butternut squash is rich in beta-carotene, a powerful antioxidant that supports immune health, promotes healthy skin, and helps reduce inflammation. Its natural sweetness satisfies cravings without causing a spike in blood sugar, making it an excellent choice for stabilizing energy levels. The warming spices like turmeric, ginger, and cinnamon have additional health benefits, including reducing joint pain, improving digestion, and supporting hormonal balance. These spices also add depth of flavor to the soup, making it both comforting and therapeutic.

The addition of coconut milk contributes healthy fats that promote satiety and support brain health, enhancing the soup’s nutritional profile and making it a satisfying option for lunch or dinner. With its blend of fiber, vitamins, and minerals, this soup can help with weight management, digestive health, and maintaining steady energy throughout the day.

It’s a simple yet effective way to incorporate nutrient-dense foods that help you feel your best, especially during the cooler months when the body craves more grounding and nourishing meals.

Ingredients:

• 1 large butternut squash, peeled, seeded, and cubed
• 2 tbsp avocado oil or olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1 tsp ground turmeric
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 4 cups bone broth (or vegetable stock if vegan/vegetarian)
• 1 cup low fat coconut milk
• Salt and freshly ground black pepper, to taste
• 2 tbsp chopped fresh herbs (such as thyme or sage), for garnish
• 1/4 cup roasted pumpkin seeds or chopped nuts (optional, for added crunch)

Directions:

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper. Place the cubed butternut squash on the baking sheet, drizzle with 1 tbsp of oil, and sprinkle with salt and pepper. Roast for 25-30 minutes, or until tender and slightly caramelized.

Heat the remaining oil in a large pot over medium heat. Add the diced onion and sauté for 5-7 minutes, or until translucent. Add the garlic and ginger, and cook for another 1-2 minutes until fragrant.

Stir in the roasted butternut squash along with the turmeric, cinnamon, and nutmeg. Cook for another minute, stirring constantly, to allow the spices to bloom.

Pour in the broth and bring the mixture to a boil. Reduce heat and simmer for 10-15 minutes to let the flavors meld together.

Blend the soup using an immersion blender or transfer it in batches to a high-speed blender. Blend until smooth and creamy.

Return the soup to the pot and stir in the coconut milk. Season with salt and pepper to taste. If the soup is too thick, add more broth or coconut milk until the desired consistency is reached.

Serve hot, garnished with fresh herbs and a sprinkle of roasted pumpkin seeds or chopped nuts for added texture and flavor.

The Science of Stunning Podcast is now live! Find science-backed strategies and actionable advice to help you achieve optimum health and vitality over 40 by listening via Spotify or Apple Podcasts.