Butternut Squash Soup Recipe

butternut squash soup

Butternut Squash Nutrition

Fall is here and so is my obsession for warm butternut squash soup.

Butternut squash is a nutritional powerhouse. Loaded with vitamins (A, B, C and E), minerals ( magnesium, potassium, calcium and iron), this immune-boosting, cancer-fighting, this winter squash is about to become your favorite fall food.

Not only is this soup recipe satisfying (and kid-approved) but highly nutritious.

Salus Approved Butternut Squash Soup Recipe

butternut squash soup ingredients


  • 1 Butternut squash (shaved and seeds removed)
  • 1 large sweet potato
  • 1 green apple
  • 1 med carrot
  • 1 onion
  • fresh ginger
  • fresh garlic

Mix in:

  • Tsp coconut oil
  • 2-4 cups bone broth of choice
  • Spices to taste: salt, pepper, Cayenne, cinnamon

Combine all in crock pot and cook on low for about 6 hours…

butternut squash soup instapot

Once all is cooked up, use an immersion blender to smooth it out.
Then add:

  • 1 cup unsweetened almond or cashew milk
  • 1 can full fat coconut milk

Blend again & enjoy!

butternut squash soup recipe

Chicken and Spaghetti Squash Recipe

Spaghetti squash is a delicious and healthier alternative to most pastas. This veggie is rich in vitamins, minerals, and antioxidants and it’s also higher in fiber and vitamin C. Try this delicious spaghetti squash recipe as a low-carb alternative to pasta, combined with veggies, protein, and healthy fats.

Feel free to mix in with your favorite brown rice or lentil pasta or simply enjoy the squash on its own.


  • 1 medium spaghetti squash
  • 4 boneless skinless chicken breast halves
  • Fresh chopped veggies like peppers, tomato, kale, spinach
  • All the garlic (technical measurement)
  • 2 tablespoons minced fresh parsley, plus more for topping
  • 1 tablespoon minced fresh oregano or 3/4 teaspoon dried oregano
  • 1 tablespoon minced fresh basil or 3/4 teaspoon dried basil
  • 2 tablespoons olive oil

1a. ​In the Instapot: Pierce the spaghetti squash with a knife to vent, and place it on the trivet with a cup of water in the pot. Cook on high pressure for 15 minutes for a 3-pound squash. Cool slightly and then cut in half.

1b.  Or the oven: Cut squash in half first. Preheat oven to 400° and cook for approx 40 minutes.

2. Meanwhile, sprinkle chicken with parsley, oregano and basil. In a large skillet, heat oil over medium heat. Add chicken and garlic; cook 7-9 minutes on each side.

3. Separate strands of squash with a fork, discard seeds if you haven’t already.

4. Serve with chicken and the rest of your chopped veggies.


This amazingly healthier version of everyone’s favorite without compromising taste is a must try!

3 Super Simple Tips for Eating Clean

reading labels

Eating clean – especially if you’re involved in a nutrition challenge – can be tough initially.

So here are three of my favorite meal prep tips & tricks to help you stay on track (and out of the candy bowl).

3 Super Simple Tips for Eating Clean

The last thing you want is to leave eating clean to chance. Because chance equals unplanned snacks. And donuts. And maple syrup. And non-compliant dressing.

Eating Clean Tip 1: Prepare

If you find yourself doing meals on the fly more often than not, take some time to create a menu for the upcoming week. Even if it’s just some ideas, you’ll be more likely to stick to eating clean meals if you make that your goal and map out a plan in writing.

Meal prep is huge when it comes to succeeding with clean eating. Designate a day or two each week when you shop, chop and cook batches of food you can make multiple meals out of all week long.

And, PS: whenever you go to a restaurant, don’t be afraid to be “that person.” Ask your server about ingredients in a dish before you order. Or better yet, take the time to scope out the menu ahead of time and even call in advance with questions.

If you find a dish that sounds delish but there’s a non-compliant ingredient, just ask your server for options to help you stay on track.

Make sure you have ways to store your food. I love my glass storage containers. And since Pyrex is a super-durable glass, it’s the perfect storage for all of those slow-cooked meals you just made.

Plus, since it seals up tight, you don’t have to worry about dangerous plastic leaching into your food. (Read: Endocrine Disruptors: What Are They? How Do I Avoid Them?)

Bonus, you can microwave it, wash it in the dishwasher and even put it in the oven.

Eating Clean Tip 2: Read Labels

If you only take one tip with you today, it’s to start reading labels. I get it, it’s overwhelming when food marketers use buzz words, like “all-natural” “free-range” and “functional” that are misleading and aren’t regulated. For now, just focus on the ingredients list. Is the list a mile long?

Be a smart consumer.

When looking at the ingredient list, consider each ingredient individually. Is it something you would buy separately to cook with in your own kitchen? Are you unable to pronounce the words on the list? And look for hidden words for sugar.

Did you know there are more than 60 different words that mean sugar?!

A good rule of thumb when it comes to assessing ingredients on a food label? Look for minimal ingredients that you recognize as real, whole food.

In the end, remember that a clean diet should be more about eating the rainbow and be mostly comprised of fresh (and frozen) foods. In other words, you won’t have too many labels to read!

Eating Clean Tip 3: Slow Cooker (Set it and Forget it)

My favorite meal prep tool is the slow cooker, especially in fall and winter. The Instapot is amazing, too.

Prep your ingredients the night before, refrigerate, then just toss your ingredients in the Crock-Pot in the morning. Set your slow cook timer for eight-hours and by the time you get home from work, dinner is served.

If you want to add some ease to your healthy lifestyle, consider this simple Butternut Squash Soup recipe in the Crock Pot (or Instapot).

Here are a few more easy recipes to try:

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