Butternut Squash Soup

  • Servings: 8 - 10 Bowls
  • Prep time: ~ 20 minutes
  • Cook time: ~ 40 minutes


  • 1 medium to large butternut squash
  • 2 tablespoon olive oil
  • 2 tablespoon maple syrup
  • 1 teaspoon Himalayan salt or Oregano and Sage French Grey
  • 1/2 teaspoon black pepper
  • 1/2 -1 tablespoon freshly grated nutmeg
  • 1 tablespoon freshly chopped sage
  • 3 carrots, chopped
  • 2 celery stalks with leaves
  • 1 large yellow onion, chopped
  • 4 to 5 cloves garlic, minced
  • 3 tablespoons organic butter
  • 2 tablespoon olive or avocado oil
  • 3 1/2 cups Turkey or chicken stock
  • 1 tablespoon lemon zest
  • 1 teaspoon orange zest
  • Drizzle of local honey
  • 2 pinches saffron
  • Fresh sage for garnish
  • 1 tablespoon Turmeric, optional
  • Ginger, optional

This is one of our favorite soups and it is packed with vitamins to help us stay healthy or fight off infection. When someone is sick, this butternut squash soup is what my kids want to comfort them. My son has another ear infection so it is time to make a large pot. Luckily, it is very easy to make and you can freeze the leftovers.

I love this recipe from Rachael Ray. I only make a few tweaks to it to increase the anti-inflammatory properties. Definitely add the nutmeg, local honey and saffron. It makes a huge difference in the flavor. Using homemade chicken stock also makes it taste much better and you can control the amount of sodium by using a higher quality sea salt and season the stock with fresh herbs.


1) Roast the freshly peeled and cubed butternut squash with olive oil, organic dark amber maple syrup, himalayan salt or Back to Organic Oregano and Sage French Grey Sea Salt, black pepper, freshly grated nutmeg, and fresh sage if you have it. Cook the squash on convection at 400 degrees for 25-30 minutes, 425 degrees with a conventional oven. Save the seeds and roast them separately if you wish.

2) Sauté 4 to 5 cloves of garlic and one whole yellow onion in olive or avocado oil and butter until fragrant. Chop the garlic before all the other vegetables because the garlic may release more cancer fighting properties if it sits for 10 minutes or longer after being minced.

3) Add 3 chopped carrots (the peels contain more nutrients), 2 chopped stalks of celery with the leaves (the leaves contain the most vitamin C, calcium and potassium), 1 pinch of oregano and sage french grey or sea salt, 1 tablespoon of lemon and 1 tablespoon of orange zest and cook until tender.

4) Add 2 pinches of saffron, the quart of homemade turkey stock, and a drizzle of honey. Do not add more than a tablespoon or the soup will be too sweet. Bring to a boil and then simmer for 20 minutes on low.

5) Gently place the butternut squash in the pot and simmer for another 5 to 10 minutes to heat the squash. Then use a hand blender to purée the soup. It will thicken and be a hearty soup. Now add the 1 tablespoon of turmeric fine powder for anti-inflammatory properties. You will not taste it.

Note: Ginger powder can be added as well but it will add some zing. I only add the ginger to help fight infections. If you use ginger root, finely chop a 1 x 1 inch piece of peeled ginger and saute it with the garlic and onion. Do not add it at the end or it will overpower the soup.

6) Garnish with some fresh sage and serve warm. Melt some cheddar or fontina cheese on toasted pita to dip in the soup. Enjoy!

For dessert, serve some chocolate pudding with coconut cream. Kids will devour it and not suspect they are eating avocado.

Our son is already feeling better and ate a whole bowl of soup. I am sure the Motrin is helping too so I cannot take all the credit.

Note: You can easily make this soup Vegan by using vegetable stock or water and not using any butter.


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Recipe by Back To Organic at https://www.backtoorganic.com/butternut-squash-soup/