Recipe time: 45 minutes.

(Gathering supplies before cooking will reduce overall time.)

Servings: 5

Those with Type 1 or Type 2 Diabetes:

If you have diabetes, this recipe is great to regulate your (GI) glycemic index. Butternut squash is a low GI vegetable, meaning that it doesn’t spike your sugar levels. Low GI vegetables digest slower which means a slower rise of your sugar levels. Having steady blood glucose levels makes it easier for your pancreas to produce insulin and reduces the amount of insulin you must inject if you have advanced Type 1 or Type 2 diabetes.

Sugar is one of the body’s sources of fuel. When your sugar levels are stable and released slowly, you feel fuller and are not as hungry. When you eat foods that spike and drop your GI drastically, you get hunger cravings and may turn to sodas, candies, or carbs to give your body more fuel. This puts a big strain on your pancreas and can lead to other health complications.

Just like sweet potatoes, winter squash is packed with beta-carotene! As you might have noticed by now, beta-carotene is in several of my recipes. I love these whole foods for the taste, and as a plus we get a good source of vitamin A, which is essential for our immune system. This is especially true during the winter months when we tend to be less active and eat more comfort foods that are not always a good source of vitamins and nutrients. Not only is Carotene good for our immune system, it improves vision, and promotes healthy skin and strong hair.

And while getting the kids to eat squash can be a headache, this recipe can introduce squash in a smooth, sweet, and savory way. You can even wait until after they’ve eaten to tell them what they ate😉.

Ingredients for soup:

  • 1 medium butternut squash (sliced into 1/2-inch chunks)
  • 1 apple (diced; I like pink lady or fuji for the tartness)
  • ½ a medium red onion (diced)
  • 1 large leek (or 2 mediums; sliced into half-moons; white part only)
  • 1 – 13½ oz can coconut milk
  • 2 large cloves garlic
  • 2 tsp fresh ginger or 1½ teaspoons
  • 1½ Tbsp curry powder
  • ¼ tsp cinnamon
  • 2 Tbsp raw honey (If you are diabetic, I would suggest not adding honey*)
  • 2 cups vegetable stock
  • Sea salt and black pepper to taste
  • EVOO, coconut oil, or avocado oil

* Although honey has vitamins and nutrients that have health benefits, it has roughly the same GI as sugar at around 60.

Items needed:

  • Chef’s knife
  • Blender
  • Cookie sheet
  • Large pot
  • Wooden spoon
  • Rubber spatula


  1. Pre-heat oven to 450 degrees.
  2. Rinse, peel, and chop butternut squash into ¼ inch chunks using chef’s knife.
  3. Oil cookie sheet and add squash. Drizzle with olive oil and add a pinch sea salt and black pepper.
  4. Place squash on middle rack and bake for 25 – 30 minutes until soft and edges are brown.
  5. Remove squash from oven and set to the side.
  6. While the squash is roasting, heat large pot over medium heat.
  7. Once hot, add oil, garlic, onions, and leeks. Sauté for 2 minutes stirring frequently.
  8. Add vegetable stock, cooked squash, apple, honey, ginger, curry powder, and cinnamon. Simmer until apples are soft. (Approx. 5 minutes)
  9. Once apples are soft, turn off heat and add roasted squash to pot. Transfer soup to a blender and puree on high until smooth. You may have to do it in batches depending on your blender size.
  10. Once all blended, return to pot and add coconut milk. Simmer on low for 5 minutes.
  11. Serve as is or garnish with seeds or nuts.

             Buon appetito!