Fitness Food Friday: Butternut Squash and Carrot Soup

Meet the Author:

Sarah Williams is a graduate of the Art Institute of Colorado with a Culinary degree and a background in nutrition. She has spent time honing her skills in local restaurants including Giovannis and Fire. For the past three years Sarah has been a personal chef for elite and professional athletes, designing menus that adhere to strict dietary needs. When she is not cooking, Sarah is a mom to two active children and enjoys yoga, biking, and cross training workouts with her husband. Being physically fit, healthy, and knowing where her food comes from are passions of hers. If you would like to reach Sarah personally, email her at Every Friday, Sarah will have a new healthy and delicious recipe to share with the fitness community. Stay tuned for

Butternut Squash and Carrot Soup

I always thought butternut squash and carrots make a great couple. They are a pair of flavor rich, soul satisfying vegetables with a sweet earthy flavor. Both are also loaded with beta carotene. This bone chilling weather we are experiencing begs for a deliciously warm soup. My kids love when I add homemade sourdough croutons for a little extra texture.

Grocery list

1 TBS of olive oil

2 to 3 lbs of butternut squash, peeled and diced into 1 inch chunks

3 large carrots, chopped

1 medium onion, chopped

1 TBS of minced fresh ginger

2 quarts of vegetable stock

1/8 cup of grated orange zest

1 bunch of parsley, chopped

Pinch of ground nutmeg

Salt and white pepper to taste


To begin, heat the oil over medium heat in a large sauce pan. Next, sauté the squash, carrots, onions, and ginger for 3 minutes, until they are lightly browned. Now, add the stock and orange zest while bringing to a boil. Lower the heat to a simmer and cook uncovered for 35 to 40 minutes, until the veggies are tender. Add the parsley, nutmeg, salt and pepper. Finally, puree the soup in a food processor until smooth and creamy.

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