Tag: butternut

Butternut Squash Soup

Enjoy this recipe that I created for www.ketologic.com.


This recipe for butternut squash soup is very easy to prepare and the results are delicious. It’s best to pair this soup with a protein to balance the macronutrients, as the carbs are a little high compared to the protein. One easy way to balance that ratio is by simply adding shredded chicken or pork to the soup. Just one cup of protein can bring this soup very close to the ideal 75/5/20 macro range.


  • 4 cups butternut squash, peeled and cubed (can be found pre-cut in the produce section)
  • 4 tablespoons olive oil
  • 4 pieces bacon, chopped
  • 2 tablespoons butter
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 1/4 cup white wine
  • 2 teaspoons fresh thyme
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 2 cups chicken stock
  • 1 cup heavy cream
  • 1 teaspoon artificial brown sugar (Truvia Brown Sugar Blend)
  • salt and pepper to taste
  • dash of hot sauce


  1. Preheat the oven to 400 degrees. Toss the butternut squash cubes in a bowl with the olive oil; season with salt and pepper. Lay the squash evenly on a lightly sprayed/greased sheet pan and roast in the oven for about 25-30 minutes (rotating the pan halfway through) until it begins to brown and is soft all the way through.
  2. Put the chopped bacon in a large soup pot and turn the heat on medium-low. Let the fat render slowly, stirring often with a spoon for about 5-7 minutes. Add the butter, onion and garlic; cook until soft (about another 5 minutes), stirring often.
  3. Increase the heat to high and add the white wine; stir constantly for about 45 seconds until most of the liquid has evaporated, scraping any bits off of the bottom of the pot. Add the next 5 ingredients and bring to a boil. Reduce heat to low and cover. Let simmer for 30 minutes, stirring occasionally.
  4. Turn the heat off on the stove. Season with the artificial brown sugar, dash of hot sauce and salt and pepper. Blend the soup with an immersion stick blender or scoop into a blender and puree until smooth. Adjust seasoning as needed with salt, pepper or spice. Sweeten with more brown sugar blend if needed.
  • Yield: 8



Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Butternut and White Bean Soup

Butternut White Bean Soup

It’s the time of year again to enjoy fresh winter vegetables, and what better way to do that than to indulge in a warm bowl of soup after a crisp autumn day. This month’s butternut white bean soup can be prepared in no time, and the results will be quite pleasing. Not only is the finished product filling and delicious, but this recipe is packed with nutrients and anti-inflammatory properties. Enjoy this soup by itself or as a starter to a multi-course dinner.


  • 2 tablespoons olive oil, divided
  • 1 medium butternut squash, cubed into 1-inch pieces
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1/4 cup white wine
  • 2 teaspoons grated peeled ginger
  • 1 teaspoon ground curry powder
  • 1 28-oz. can diced tomatoes, drained
  • 2 teaspoons balsamic vinegar
  • 1 1/2 cups cups vegetable stock
  • Salt to taste
  • Freshly ground black pepper to taste
  • Dash hot sauce
  • 1 can white cannellini beans
  • 2 cups spinach


  1. Preheat oven to 400 and spray a sheet pan with pan spray. Toss butternut squash in 1-tablespoon olive oil and season liberally with salt and pepper. Spread evenly on the sheet pan and roast until tender all the way through and beginning to brown on top (about 30 minutes).
  2. Saute onion and garlic in a large soup pot at medium-high heat until soft and translucent. Add the roasted butternut squash and the white wine and stir for about 1 minute. Add remaining ingredients except for the beans and spinach and simmer for 30-45 minutes. Puree in a blender or with an immersion blender.
  3. Pour back into the pot (if necessary) and put heat medium-low. Add beans and spinach. Stir until beans have heated up and spinach is wilted. Adjust seasoning as needed.

This recipe makes 8-10 1-cup servings.

Nutrition Facts

Calories: 130

Fat: 2g

Saturated Fat: 0g

Carbohydrates: 22g

Fiber: 2g

Protein: 2g

Butternut Squash and Pear Soup


This recipe is not only light and refreshing, but it is also chocked full of nutrients. A cup of this soup can be sufficient fuel when used as a pre-workout snack, but it can also make for a great recovery meal after a day out on the pedals or a long run on the trail. It can be a nice addition to a multicourse meal as well, if you happen to be entertaining friends and family. The recipe serves 8.

  • 1 butternut squash (peeled and diced)
  • 1 pear (peeled and diced)
  • 1 red onion (peeled and diced)
  • 2 tablespoons olive oil
  • ¼ cup cream sherry
  • 2 cups vegetable stock
  • 1 tablespoon salt
  • 2 teaspoons black pepper
  • 2 teaspoons dried thyme
  • ½ teaspoon cinnamon
  • ½ teaspoon nutmeg
  • ½ teaspoon coriander
  • 2 tablespoons brown sugar or ¼ cup of honey
  • 1 tablespoon freshly chopped rosemary (optional)


  1. Saute the butternut squash, pear, and onion with the olive oil in a heavy-bottomed pot until soft. About 5–10 minutes at medium-high heat.
  2. Add the sherry and continue stirring for 1 min.
  3. Add the vegetable stock and remaining ingredients. Stir thoroughly, reduce heat to low-medium and allow to simmer for 20–30 minutes.
  4. Puree soup in a blender and return to the pot to reheat.
  5. Add additional stock or water for a thinner consistency or continue simmering/reducing for a thicker consistency.
  6. Adjust seasoning to your preference.