Eat Well Oct. 22. 2013

Creamy Butternut Squash and Apple Soup

Oct. 22. 2013
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

This Butternut Squash and Apple Soup is creamy, thick, slightly sweet and very hearty soup for winter months. It’s the perfect bowl of both comfort and nourishment. 

This Creamy Butternut Squash and Apple Soup, is one you’ll want to have a constant supply of in your kitchen during fall and winter seasons. It’s incredibly creamy, thick, slightly sweet, very hearty and comforting in the cooler months of the year.

Creating a Balanced Meal with This Butternut Squash Soup 

Balanced eating adds to your life, allowing you to enjoy all the social gatherings, celebrations with friends and family, traveling and experience other cultures’ foods, all while nourishing yourself with the nutrients you need.  

The first step in balanced eating is being able to build a balanced meal to support your physical body on a cellular level, ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.

To do this, we use our Foundational Five system, which is made up of a variety of nutrients to refer to whenever you’re creating or building a meal. It’s made up of five elements of nutrition:

Protein + Fat + Starchy or Sugary Carbohydrates + Non-Starchy Carbohydrates + Flavor Factor

Here are the Foundational Five Elements of Nutrition in this recipe to make it a balanced meal. 

 • Non-starchy Carbohydrates

  • Sweet onion
  • Carrot
  • Butternut squash

2 • Starchy and Sugary Carbohydrates

  • Dates
  • Apple

3 • Healthy Fat

  • Coconut oil 

4 • Protein

5 • Flavor Factor

  • Cinnamon
  • Orange juice
  • Garlic 
  • Salt and pepper

Health Benefits of Butternut Squash 

Not only is butternut squash beautiful and vibrant, but it’s also has a thick and creamy flesh which is perfect for using in soups, dips, salads, and more. Butternut squash is one of many plant-based foods high in beta-carotene which is converted in the body to vitamin A, which is a powerful antioxidant. Now that we’re entering in the fall and winter months (a.k.a. cold and flu season for many of us), we need to protect and arm our bodies with nutrient soldiers to fight off the flu, bacterias, and viruses as much as possible. This is where food is medicine, my friends, consuming nutrient-dense foods high in antioxidants that our bodies need for healthy immune function. Vitamin A, of course, helps with immune function, anti-cancer benefits, cardiovascular benefits, protects against inflammation and helps our vision and eyesight stay healthy.

The Recipe

Serves 6-8



5 cups butternut squash, peeled and cubed (after roasting)

4 cups unsweetened almond milk

3 cups filtered water

1 large organic apple, about 1 cup (I used Fuji)

1/2 cup organic carrot, chopped

1/4 cup sweet onion, diced

2 large garlic cloves

2 large dates, pitted

2 tablespoons organic coconut oil

2 teaspoons of ground cinnamon

1 teaspoon sea salt (to taste)

1/2 teaspoon ground black pepper

juice of 1 orange


Preheat oven to 450 degrees F.

Line a baking sheet with foil and grease lightly with coconut oil (by spreading or dolloping on the bottom).

Using a sharp vegetable peeler, peel the butternut squash while whole until the thick skin has been removed and you’re left with the bright orange flesh.

After peeling, cut squash long ways (creating 2 halves).

Scoop the seeds from the wide end of the butternut squash, using a spoon.

Cut remaining butternut squash pieces into 1-2 inch cubes.

Spread the cubed and peeled butternut squash cubes onto the lined and greased baking sheet.

Season with salt, pepper, garlic, and a dash of cinnamon.

Bake at 450 degrees for 30 minutes or until soft (you can bake longer to create a more caramelized end product, upwards to 45 minutes).

In a skillet, saute the onions and garlic until soft and fragrant.

Add roasted butternut squash, sauteed onions and garlic and all remaining ingredients in a Vitamix, high-speed blender, emersion blender, food processor and blend until smooth and creamy.

Keep chilled until serving.

Serve warm/hot and garnish with Classic Cashew Cheese or crunchy walnut, pumpkin seeds.


Create Balanced Eating Habits For Life!

Join us inside of the Mindful Nutrition Method™ program — a transformative 12-month experience with online group coaching, coursework, and private community for creating balanced eating habits that help you be free from food and diet obsession, maintain a balanced weight, cultivate a positive relationship with food and your body, and ultimately find joy in nourishing yourself.

🌿 Mindful Nutrition Method™ Core Course
🌱 Personalized Coaching with an MNM Coach
✍️ Practice Labs with McKel
🧠 Live Mindful Mindset Group Coaching
💬 Private Community Area
🔑 Practical, Effective, and Enjoyable Tools
📱 App For Easy Access
💫 Built-in Support and Accountability
$49/month Join Us Today →