What's a healthy butternut squash recipe?

Try this healthy recipe for Butternut Squash Chuice Creme soup.

Prep Time: 15 minutes
Cook Time: 35 minutes
Yield: 8 to 10 servings

  • 2 large butternut squash (about 4 1/2 pounds)
  • 2 medium onions
  • 5 cloves garlic
  • 2 medium jalapenos (optional)
  • 2 tablespoons olive oil
  • 1/2 teaspoon fine sea salt plus more to taste
  • 8 cups of The Forest Chuice (Green) (you can substitute all or part for chicken or vegetable broth)
  1. Halve, seed, peel, and cube the butternut squash. Set aside.
  2. Halve, peel, and chop the onion. Mince the garlic. Chop the jalapeno.
  3. Heat a large pot over medium-high heat. Add the olive oil and the chopped onion. Sprinkle with 1/2 teaspoon salt. Cook, stirring occasionally, until the onion is soft, about 3 minutes.
  4. Add the garlic and cook for about 1 minute.
  5. Add the squash, the jalapeno and the Chuice. Bring to a boil. Cover, reduce heat to a simmer, and cook until the squash is very tender, about 20 minutes.
  6. Blend in small batches holding a kitchen towel over the top (to prevent burns) until it is smooth.
  7. Return the soup to the pot and add more salt to taste.
In this Indian-inspired dish, butternut squash, onions, carrots, celery and apples converge to form a rich, fragrant, nutrient-packed soup -- a virtual farmers' market in a bowl. 

Curried Butternut Squash/Apple Soup

Makes: 4 servings
Prep Time: 25 min.
Cook Time: 25 min.

4 tablespoons olive oil, divided
1 1/2 cups chopped DOLE® Onions, divided
1/3 cup sliced DOLE Peeled Mini Carrots
1/3 cup chopped DOLE Celery
2 cups peeled and diced Butternut Squash
2 1/2 cups fat-free, reduced-sodium chicken broth
4 teaspoons chopped DOLE Cilantro, divided
1 small DOLE Apples, peeled and diced
1 to 1 1/2 teaspoons curry powder
4 dollops low-fat plain yogurt

  1. Heat 3 teaspoons of oil in large pot over medium heat. Add 3/4 cup onions, carrots, and celery; cook until vegetable are tender, about 7 minutes.
  2. Add squash; cook 4 minutes. Add broth and 2 teaspoons cilantro; bring to a boil; reduce heat. Cover; simmer until vegetables are tender, about 10 to 12 minutes.
  3. Heat remaining 1 teaspoon oil in medium nonstick skillet over medium heat. Add remaining 3/4 cup onion and cook until golden, about 3 minutes. Add apple; cook 2 minutes .Add curry powder; cook and stir 30 seconds.                      
  4.  Remove from heat and set mixture aside. Pour half of soup into blender or food processor. Cover; blend until smooth.                        
  5. Repeat with remaining soup. Pour blended soup into large pot; stir in curry-apple mixture. Heat soup over low heat until heated through. Garnish soup with yogurt and remaining cilantro.
Marjorie Nolan Cohn
Nutrition & Dietetics

Grilled Butternut Squash


1 Butternut Squash
2 T Vegetable Oil
1/8 Salt, or to taste

¼ t black Pepper, or to taste
1 t Chili Powder, or to taste

1 t Garlic Powder, to taste
1 t local honey, or to taste and totally optional


Rinse and slice a bit off the large end of the squash. Remove seeds with a spoon. Peeling is optional – the skin grills up tender and tasty. Slice the squash into ½ inch thick rings (or halves if you like) and put in baggie with everything except the honey - shake until well coated, adjust the liquid if there is not enough to coat all the squash.

Grill on hot grill for approx. 10 minutes. Brush with honey while cooking.

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