In my work, I constantly recommend clients to embrace easy-to-digest meals that are also tasty and satisfying. Liquid meals, and especially soups, are my go-to foods when I need a light yet nourishing meal. And of course, they are a perfect addition to a potluck, family gathering or holiday party!

One of my favorite recipes is for a non-dairy, creamy butternut squash soup. Squashes are known for their antioxidant and anti-inflammatory properties, which may protect you from heart disease, cancer and arthritis. They are also great sources of Vitamins A & C, low in calories and high in dietary fiber, helping you manage weight in the process.

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This soup is a fun, healthier version of the traditional Butternut Squash soup, which tends to be prepared with heavy cream and butter. Check it out!


Yields 4 cups

2 Tsp. Grapeseed oil

2 large garlic cloves, finely chopped

1 cup finely chopped yellow onion

2 celery stalks, chopped

2 large carrots, chopped

4 cups Butternut Squash (peeled, seeded and chopped into cubes)

4 cups vegetable stock

2 cups unsweetened coconut milk; more if desired

½ tsp of ginger, minced

¼ tsp cinnamon

Cilantro, Celtic sea salt, pepper to taste

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  1. In a skillet, add the grapeseed oil, garlic and onions and sautéed for 3 minutes
  2. In a separate, medium size pot, peel and seed the squash and boil in a litt  le water for about 5-7 minutes or until tender. Drain the water when done.
  3. Cut the squash into cubes, add the onion/garlic sautéed, celery, carrots and vegetable stock. Season with cilantro, sea salt and pepper.
  4. Bring to a boil, then lower the heat to a simmer, cooking for about 15 minutes.
  5. Add the ginger and cinnamon and continue to simmer for another 5 minutes.
  6. Turn the heat off and let it cool off for another 10 minutes.
  7. Blend the soup in badges, adding the coconut milk until desired consistency and taste is achieved.


Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Yield: 4 serving

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Learn about this and other healthy recipes, the Aloha Way here!