955 Stockdale Road, Unit 104

North Bay, ON P1B9G3 CA

(416) 467-8800


Butternut Squash Soup


There's just something about the soothing texture of a creamy soup, especially on a cool fall day - however, this can be enjoyed any time of the year.  This is a traditional comfort food, done paleo diet-style (that is no dairy) and is part of Wellness and the Healthy Eating Diet - as you might be able to tell by now, we minimize grains, dairy and legumes in our diet and there are sooooo many good things to eat without them.   If you have any questions about why, please talk to Dr. Paul on your next visit or schedule a nutritional counselling session. 

Since squash is in season right now (late September), we thought we would share this tasty, delicious recipe with you.  We hope you enjoy it as much as we do!!


1 Large butternut squash
1 Litre box of Organic Low Sodium Chicken stock (if you are vegetarian, use low sodium vegetable broth)
1/2 tsp Coriander
1/2 tsp Allspice
1 tsp freshly grated ginger 
1/4 tsp freshly ground black pepper
1/2 cup Native Forest Unsweetened organic coconut milk classic

Optional spices:

1/4 tsp cayenne
1 tsp cumin
Sea salt to taste

Optional topping or garnish:

Toasted seeds from the squash
1 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp paprika


Take a cleaver or a sharp knife and place lengthwise along the squash.  Once it is split, pull out the seeds and pulp using a spoon.   Set seeds aside if going for the optional topping.

Put a tsp of olive oil on a foil-lined baking sheet and spread around.  Place the squash flat side down on the sheet.  Bake in a 400 degree oven for 30 minutes.  Remove from oven and poke with fork to see if tender (depends on size of squash).  Once squash is soft and caramelized, remove from oven and let cool slightly.  Use an oven mitt to flip it over and scoop out the centre using an ice cream scoop.  Or you can let it cool for a while and then scoop it out. 

Put cooked squash into a stock pot and add in chicken stock (for our vegetarian friends, use vegetable stock instead) and the corriander, allspice, ginger and black pepper. Add optional spices at this point if desired.  Puree the squash/stock mixture in batches in a blende until you have a creamy consistency and then pour back into the pot.   Or, use a stick blender to puree the squash into the broth if you have one.  Heat over medium heat until soup is warmed through. 

If you decide to use the seed garnish, in the meantime, wash the goo from the seeds.  In a bowl, combine seeds with garlic powder, salt, pepper, and paprika.  Lay flat layer on baking sheet that you have lightly greased with olive oil.  Bake at 350 for 15 minutes or until golden brown.

Once soup is heated up, stir in 1/2 cup of coconut milk.  Serve with toasted spiced seeds on top for garnish or drizzle circles of coconut milk on top and a sprinkle of allspice to make a nice presentation.

I have made this soup without the optional spices and without the seed topping - it was also scrumptious.  Serves 4.

So let us know if you make it!  As always, loving your feedback.



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