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March 2, 2013

Winter is coming to a close soon but it is not too late to enjoy some great soup on the still chilly and damp days ahead.  Check out this  butternut squash soup recipe from our friend and contributing author Nancy Heinrich, founder of  Healthy Diabetes Coach.


  • ½ butternut squash, seeds scooped out
  • 3 Tablespoons extra virgin olive oil
  • 2 Roma tomatoes
  • ½ red pepper, thinly sliced
  • ½ red onion, thinly sliced
  • 1 can (14.5 ounces) fire roasted diced tomatoes
  • 1 teaspoon each: basil, thyme, oregano
  • sea salt to taste
  • 2 cups low sodium chicken broth
  • 1 cup half-and-half cream (adjust amount to desired consistency)

Place butternut squash in a microwave safe dish, skin side down. Place ½ cup water in
the dish and 3 teaspoons in the hole. Cover with waxed paper or a microwave cover.
Cook for 8-10 minutes, until squash is soft in the thickest section. Scoop out squash.
In a medium saucepan over medium heat, add the olive oil, onions, Roma tomatoes,
and squash. Cook for 5 minutes or until the onions are slightly cooked and translucent.
Add the can of tomatoes, spices, salt, and chicken broth. Reduce heat, cover, and cook
for 20-30 minutes.

Puree in a blender. Return to stove. Stir in the cream. Taste for seasoning and reheat.
Serves 4.

NOTE FROM NANCY: To make this soup the center of the ultimate comfort meal, pair
it with a grilled cheese sandwich using bread that meets “THE NANCY RULE”*, Cabot
cheddar cheese, and a couple of thin slices of Haas avocado.

*THE NANCY RULE: Choose breads and pastas that
(1) have 4 or more grams of dietary fiber per slice or per serving and
(2) the first ingredient includes the word “whole”.

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