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Appetizers & Starters, Sides & Snacks  /  November 16, 2019

Paleo Butternut Squash Soup

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It’s mid-November and the weather has finally turned in South Texas. It’s actually is chilly 45 degrees and I have to admit, it sure makes my heart happy. It may or may not have something to do with the warm, hearty, delicious dishes that accompany the cold weather, like this Paleo Butternut Squash Soup. 

I’m currently cozied up inside, wearing fuzzy socks and my “You’re the Pumpkin to My Spice” tee by The Cake Shop. Paleo Butternut Squash Soup is cooking on the stove. It’s seriously the perfect scenario. 

Paleo Butternut Squash Soup

What is Butternut Squash?

Butternut squash is actually a fruit, despite popular belief. It’s similar in to other squashes and gourds, like spaghetti, acorn, or pumpkin. And, it’s in-season during the colder months- around October to January. When cooked, butternut squash has a slightly sweet taste and it’s texture adds creaminess to many dishes, like this soup! 

Not only is butternut squash delicious, creamy, and good for the soul, but it’s also super good for you! Nutrition wise, it’s relatively low in calories, but packed with nutrients. It is highest in vitamin A and C, as well as potassium, manganese, and magnesium. These vitamins, minerals, and antioxidants work to support immune function, reduce inflammation, and aid in digestion. All of these functions are extra important during cold and flu season, so load up on some butternut squash this year. In my opinion, it’s a Fall superfood! 

How to make Paleo Butternut Squash Soup:

This savory (yet, slightly sweet) soup requires only a few main ingredients, but they all have an important role to play:

Butternut Squash

Butternut squash is a staple in my kitchen during the Fall and Winter months. Breakfast, lunch, dinner, you name it- butternut squash is there. This kind of squash is slightly sweet, making it versatile for sweet or savory dishes. Honestly, in addition to using it for soup, I love it simply oven-roasted with sea salt and cinnamon and topped with runny eggs for breakfast.

Pear

Pear adds a touch of fruity, sweetness to the soup. It’s key to achieving the perfect flavor! Alternatively, you can try apple. Preferably, fuji or another sweet variety. Alike butternut squash, pear is ripe in the colder months, making it readily available for this Fall soup. Pears are rich in antioxidants and Vitamin C for immune function and fiber for digestive health. They are relatively low in sugar and calories, too!

Rosemary

Rosemary is a potent and tasty herb, which is why it’s perfect for this dish. It adds plenty of savory spice to the soup. I highly recommend using fresh rosemary because it is that much more flavorful and beneficial health-wise.

Coconut Milk

Although butternut squash already contributes to this soup’s creamy texture, coconut milk takes it the extra mile. Note: use full fat coconut milk, not lite. After all, we all need healthy fats to function optimally. By adding a source of quality fat, like coconut milk, to this recipe, you will stay satisfied and energized longer (mentally and physically).

PS Be sure to buy organic coconut milk in BPA-free cans! 

How to serve Paleo Butternut Squash Soup:

You can serve this Paleo Butternut Squash Soup as an appetizer or side dish to any meal. It’s hearty and warm to prime your digest tract for the main course. Try pairing this recipe with:

Skillet Pork Chops with Cinnamon Apples 

BBQ Bacon Wrapped Prawns

Ranch Chicken Bake

This Paleo Butternut Squash Soup is also a great menu item for Thanksgiving. Again, you can serve it as a starter dish or along side the main Turkey meal. 

Paleo Butternut Squash Soup

 

Paleo Butternut Squash Soup

Paleo Butternut Squash Soup

Yield: 4 cups
Prep Time: 10 minutes
Cook Time: 40 minutes
Additional Time: 10 minutes
Total Time: 1 hour

This Paleo Butternut Squash Soup is a hearty, warm, and tasty. You can serve it as an appetizer or side dish during the cold months.

Ingredients

  • 2 cups cubed butternut squash
  • 1 red or green pear, chopped 
  • 1/2 yellow onion, chopped
  • 3 garlic cloves, chopped 
  • 2 sprigs fresh rosemary
  • 1/2 tsp sea salt
  • Pinch of cinnamon
  • Pinch of cayenne
  • 2 cups vegetable stock
  • 1/2 cup coconut milk

Instructions

  1. In a large pot, add butternut squash, pear, onion, garlic, 1 rosemary sprig, sea salt, cinnamon, and vegetable stock. Let simmer over medium-high heat for 30 minutes, stirring every 5 minutes.
  2. Add coconut milk to the pot. Reduce heat to medium-low and let simmer for 10 more minutes.
  3. Remove from heat and take the rosemary sprig out of the pot. Carefully, use an immerison blender to blend all ingredients. Puree until smooth.*
  4. Serve warm. Top with fresh rosemary, cinnamon, or coconut milk.

Notes

*Alternatively, you can use a regular blender. Let soup cool slightly, first.

Category: Sides & Snacks
For more information and health benefits of butternut squash, visit draxe.com.

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Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

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#nutritioncontentcreator #contentcreator
As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
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• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

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Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

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I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

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Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

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5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

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