Two Heart-Healthy Squash Recipes

Low calorie, low fat, low sodium, high potassium (good for blood pressure), excellent source of Vitamin A (supports healthy skin and eyes), good source of protein.

Better for You Butternut Squash Soup
Serves 8

2 tsp olive or canola oil
1 small white onion (about ¾ cup finely diced)
1 Tbsp chopped fresh rosemary (or 1 tsp dried)
1 small butternut squash, peeled and seeded (about 6-7 cups chopped into 1 inch cubes)
**Save the seeds- see recipe below
6 ¼ cups low sodium Chicken Stock
1 tsp Salt Substitute
¼ tsp white pepper
¼ tsp nutmeg
¼ tsp ginger
½ tsp cinnamon
¼ tsp curry powder
1 ¼ cup fat free evaporated milk (almost an entire can)
1 Tbsp honey


  1. Spray large soup pot with nonstick cooking spray.
  2. Add oil over medium heat.
  3. Add onions and rosemary. Sautee about 7-10 minutes, until soft but not brown.
  4. Add the butternut squash, broth and seasonings (add additional seasonings per preference). Bring to a boil.
  5. Reduce heat and simmer about 15 minutes or until squash is tender.
  6. Stir in honey and fat free evaporated milk until combined.
  7. Puree with an immersion blender or in a blender or food processor until smooth.
  8. Serve warm.

Nutrition per serving:
129 Calories, 2g Fat, 105mg Sodium, 675mg Potassium, 21.5g Carbs, 2.5g Fiber, 9g Protein

Roasted Butternut Squash Seeds
*use in granola, hot or cold breakfast cereal or just as a snack
~1 cup seeds
2 tsp olive oil
¼ tsp sea salt


  1. Preheat the oven to 275 degrees F.
  2. Line a baking sheet with aluminum foil. Spray with nonstick cooking spray
  3. After removing the seeds from the squash, rinse with water and remove any strings and bits of squash.
  4. Pat dry and place in a small bowl.
  5. Add the olive oil and salt and stir to combine.
  6. Spread out in an even layer on the prepared baking sheet.
  7. Bake for 10-15 minutes, or until seeds turn light golden brown.
  8. Remove from oven and cool on the baking sheet before serving.

*Consider adding your favorite dried seasoning such as cinnamon, chili powder or pumpkin pie spices

Nutrition for ¼ cup roasted seeds:
180 Calories, 16g Fat (majority heart healthy fats), 117mg Sodium, 261mg Potassium, 3.5g Carbs, 2g Fiber, 10g Protein

Marie Detillier is a clinical nurition manager at Texas Health Presbyterian Hospital Plano.

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