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Bring the Farm to Fork Movement to Your Family’s Table

By Lara Hamilton RDN, CDE

Roasted Butternut Squash Soup 

Did you know that fruits and vegetables that are picked in season have the best flavor and highest potential for nutritional value? As you change out your fall wardrobe, consider also adjusting your diet. Autumn is a time to enjoy some of the best finds at your local farmer’s markets. The DMG Dietitians have designed a delicious and healthy recipe so you can take advantage of readily available ingredients such as butternut squash.

Tip: Pair with a green salad for a well-balanced and satisfying meal.

Click here for a printable version of this recipe.

Makes: 12 servings
Serving size: 1 cup
Prep time: 45 minutes


1 Large (or 2 medium) butternut squash (2 pounds total)
nonstick cooking spray
1 tsp. olive oil
3 medium carrots, finely diced
3 celery stalks, finely diced
1 medium onion, finely diced
3 14.5 ounce cans fat-free, low sodium chicken broth
1 tsp. dried thyme
½ tsp. salt (optional)
¼ tsp. ground black pepper
1 cup fat-free half-and-half, heated


1) Preheat oven to 400° F.

2) Cut ends off of each squash and cut in half lengthwise. Scoop out seeds: rinse and dry each squash half. Spray all sides of squash halves with cooking spray. Place cut side down on a baking sheet coated with cooking spray. Bake for 45 minutes.

3) While squash is roasting, add oil and a generous amount of cooking spray to a large soup pot. Sauté carrots, celery, and onion over medium-high heat for 5-6 minutes or until onion is translucent.

4) Add chicken broth, thyme, salt (optional), and pepper and bring to a boil. Reduce heat and simmer for 15 minutes. 

5) Remove squash from oven and scoop out squash meat into soup pot; discard skins, simmer for an additional 15 minutes, stirring occasionally.

6) Stir in heated half-and-half. Working in batches, purée soup in a blender until smooth. (You can also use an immersion blender right in the soup pot to purée soup.)


Copyright © American Diabetes Association from Healthy Calendar Diabetic Cooking, 2nd edition 2012. Reprinted with permission from The American Diabetes Association. To order these books, please call 1-800-232-6733 or order online at http://store.diabetes.org.

Topics and Subtopics: Diet & Nutrition

Learn more about:
Diabetes Care & Education Nutrition Services
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