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Hypoglycemia Prevention Program

Pureed Reduced Fat Creamy Butternut Squash Soup with Greek Yogurt


Don't hate on the squash.  Have you ever had a good creamy butternut squash soup?  This is one of the. best. things. about fall -- warm soups -- and squash makes a spectacular base for soup with very little calories.

     "But I can't PEEEEEEEL it."

You can be lazy (like me) and buy squash pre-peeled and diced in the grocery store, and it's almost the same?  <inflection of voice there> 

Also, you can buy it frozen in chunks, or blended in solid squares!  (Those are special.)

But, my favorite way...

of softening a squash is to ROAST it in the oven.

Thanks Eatoacracy - cut you some -

1. Pre-heat the oven to 400°F.

2. On a cutting board, carefully cut the squash in half lengthwise. Make sure to trim off any hard stem parts.

3. Use a spoon to scrape out innards. Guts and seeds can be composted or discarded, but butternut and acorn squash seeds are delicious roasted on a cooking sheet with a little oil and salt.

4. Prick the flesh with a fork, brush or spray all surfaces lightly with oil, sprinkle the cut side with a little salt and place face-down on a cookie sheet.

5. Roast for 40-50 minutes until you can easily pierce the squash with a fork.

6. Once it's cook enough to handle, peel off the skin, then chop, cube or mash and serve.

Butternut squash soup can go all sorts of Bariatric Bad News -- if made like Betty Crocker asks -- with a CUP OF HEAVY CREAM

Betty, no.  Betty wants me in a coma. 

Try this!  It's a recipe from Cabot Cheese that I started to destroy --


  • 2 pounds butternut squash, peeled and cut into chunks
  • 4 cups chicken or vegetable broth Homemade chicken broth would kick ass in this -- but a box of broth or two is just fine!
  • 1 cup Cabot Sour Cream  Sorry, Cabot, that's a LOT of sour cream, how about 0% plain greek yogurt?  Yes please.
  • 2 ounces Cabot 50% Reduced Fat Cheddar, grated (about 1/2 cup)  This cheese is great, don't let the name fool you.
  • 2 tablespoons salted butter  You could use butter substitute, I like Smart Balance
  • 1/4 teaspoon ground red pepper (cayenne)
  • Salt and freshly ground black pepper to taste I'd use sea salt and coarse pepper
  • 1 tablespoon sugar (optional) 
  • Several chives (Or lots! LOL.)
  • I'd also add a few roasted pumpkin seeds to the top of each bowl to make it pretty -- if you can handle them -- seeds can be rough.


1. In large saucepan, combine squash and broth. Bring to boil, then reduce heat to medium. Simmer until squash is very tender, about 20 minutes.

2. Remove from heat and let stand until slightly cooled; puree in batches in blender.

3. Return puree to saucepan and place over medium-low heat. Stir in sour cream, cheddar, butter and red pepper. Season with salt and pepper.

4. Stir until heated through (do not allow to boil). Taste soup, adding sugar if squash was not particularly sweet. Serve sprinkled with chives.

Nutrition Analysis (without modifications, like taking the sour cream OUT...)
Calories 168, Total Fat 10g, Saturated Fat 5g, Cholesterol 22mg, Sodium 1073mg, Carbohydrates 14g, Dietary Fiber <1g, Protein 7g, Calcium 100mg

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