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Butternut Squash Soup

This hearty, nutrient-packed savory butternut squash soup perfectly balances comfort and nutrition. Creamy without cream, it's loaded with roasted butternut squash, garlic, and aromatic herbs—a flavorful and healthy choice. Naturally gluten-free, dairy-free (optional), and rich in vitamins A and C, fiber, and antioxidants, this soup is ideal for a cozy dinner, meal prep, or light lunch. It pairs wonderfully with crusty whole-grain bread or a crisp side salad.

Serving size

Veggie

Detox

Low-Carb

Ingredients

Fresh:

1 yellow onion, chopped

4 cloves of garlic, minced

16 oz butternut squash, fresh or frozen (or 2 lbs whole butternut squash, peeled, halved, seeded, and cut into 1-inch cubes)

3 sprigs of fresh thyme (or 2 tablespoons dried)

1 1/2 cups bone broth

1 cup water (or enough to cover vegetables, adjust for desired soup thickness)

Pumpkin seeds, sprouted (for topping)

Staple:

1 tablespoon grass-fed butter (or ghee)

1/2 tablespoon fish sauce (Red Boat recommended) (or substitute tamari, or soy sauce)

1 teaspoon salt (to taste; Natural Redmond Real Salt recommended)

1 teaspoon freshly ground black pepper (to taste)

**Optional: Add bacon or leftover protein if desired

_{Organic non-gmo veggies are linked where available}

Serving size

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Whole Foods

fresh ingredients

Amazon Fresh

fresh ingredients

STAPLE INGREDIENTS

1. Melt butter over medium heat. Cook onion until soft and golden, about 15 minutes.

2. Add squash, thyme, garlic, salt, pepper, broth, and water. Bring to a boil, then reduce heat, cover, and simmer until squash is tender, 12–15 minutes. Remove thyme sprigs.

3. Purée the mixture until smooth using an immersion blender, regular blender, or food processor.

4. Season with salt, pepper, and fish sauce to taste.

5. Serve the creamy soup in bowls, topped with pumpkin seeds.

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Total Macros:

Calories: 112

Protein: 4.75g

Carbs: 14.25g

Fat: 4.75g

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Health Facts:

Butternut Squash

Rich in Vitamins: Butternut squash is high in vitamins A and C. Vitamin A supports healthy vision and immune function, while vitamin C acts as an antioxidant and aids in collagen production.

High in Fiber: A single cup of butternut squash provides about 7 grams of dietary fiber, promoting healthy digestion and helping to maintain a healthy digestive tract.

Low in Calories: Despite its rich, creamy texture when pureed, butternut squash is low in calories, making it a great choice for weight management.

Onions and Garlic

Immune Boosters: Both onions and garlic contain compounds that have been shown to enhance immune function, helping the body to fight off illnesses.

Anti-Inflammatory Properties: These allium vegetables have anti-inflammatory effects, which can contribute to overall health and well-being.

Bone Broth

Source of Minerals: Bone broth is rich in minerals like calcium and magnesium, which are essential for bone health.

Supports Joint Health: It contains compounds like collagen and gelatin that may support joint health.

Pumpkin Seeds

Packed with Nutrients: Pumpkin seeds are a good source of healthy fats, magnesium, and zinc, contributing to heart health and immune support.

Rich in Antioxidants: They contain antioxidants that help protect against cellular damage.

Thyme

Antioxidant Properties: Thyme is rich in antioxidants, which can help reduce oxidative stress in the body.