Diabetes Month : Squash Soup Recipe

Surf City Family Contributor Erika Reardon whips up a healthy recipe in honor of this American Diabetes Month, which is this month – November!


In this crazy busy world, we often don’t take the time to consider the “big, baddies” out there, like Diabetes. However, many people are touched by this terrible dieses. Perhaps a little known fact, there are many ways to prevent diabetes. But, whenever change is discussed, people get nervous and overwhelmed. Sadly that means we often simply stick to the familiar and stay in that negative rut! So let’s embrace November, National Diabetes Awareness Month and start by making one small change at a time. You can find healthy recipes at diabetes.org/recipes

Clearly a healthy diet is vital for everything, especially to combat diabetes, yet we still opt for the drive thru as we are just all so busy. So let’s focus on tasty and easy foods. It can be made ahead and then fast to re-heat! Staying away from processed food is a simple basic change that can help re-train your taste buds and rework your mindset when it comes to food.

One of my new favorite books is by Mark Bittman, The VB6 Cookbook. He wrote this book, as he too started to make changes in his diet to improve his own health! The book looks at changing the way we eat, but it’s not really a “diet”. This book encourages readers to become a part time vegan. Not scary really, as this more narrow scope are for only breakfast and lunch. Dinner can and should include dairy and meat.

Here’s my spin on a squash soup. Love it for lunch and you’ll have multiple servings, so you cook once and eat lots. I’ve personally found that I now crave more veggies and whole grains and have increased these items into my dinner meals too! Also consider things like portion control and using foods in their simplest forms. Menu planning and shopping lists, made in advance, with a plan, can really make a difference in the way you eat and ultimately how you feel! So here’s to your health and making one change at a time!!

photo credit: Three Points Kitchen via photopin cc
photo credit: Three Points Kitchen via photopin cc

3 Tbsp Olive oil
1 large onion, chopped
2 Tbsp garlic, minced
1 ½ pounds butternut squash, cubed
(look in your grocer’s freezer section or produce section, all cut and ready to cook!)
½ tsp each salt & pepper
6 cups liquid – water, veggie stock, chicken stock
(if not homemade, look for low sodium options)

Over medium high heat in a large pot add olive oil
Heat for a 1 minute and add onion and garlic, stir occasionally until soft 3-5 minutes
Add butternut, salt & pepper, stir till fragrant about 1 minute
Add the liquid and bring to a boil and reduce to a simmer
Simmer for 20-25 minutes till the squash is very tender
Remove from heat and blend with immersion blender or in batches, in a standard blender

Garnish with something chunky or crunchy to add texture… get creative or international even!

Your Favorite Salsa, Olive Tapenade, Roasted Red Peppers, Any Kind of Relish, Chimichuri Sauce
Whole Grain Toast, Black Beans or Diced Tofu

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