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1 medium sized Acorn Squash
½ medium Onion 
½ Green apple
1 inch piece of Ginger
½ cup Coconut milk
2 cups Vegetable broth
1 tbsp of Ghee
¼ tsp Cumin powder
Pinch of Cayenne pepper
Pinch of Black pepper
Pumpkin seeds (toasted lightly)
Shiitake mushroom crisps
Few Thyme Sprigs (dried if fresh not available)
Fresh Chives
Salt to taste

Being passionate about cooking, I keep exploring new healthy recipes that are easy to make. I came across this recipe while I was working with a client with history of glucose dysregulation and insulin resistance. The client while put on a low calorie diet, calorie counting was his way. Surprisingly calorie counting did not take into consideration the phytonutrient index of the foods. Since eating empty calorie foods such as bagel, donut, and muffins was allowed, which he heavily relied on, surprisingly he would be hesitant to try or include foods like acorn squash.

Acorn squash, is a nutrient dense food, great source of phytonutrients, high in carotenoids, and flavonoids with antioxidant properties. While several other nutrients such as protein, fiber, vitamin C, and potassium exist, it is found to have an important role to play in chronic disease prevention. The soup is a fairly low carb, dense, and makes a satisfying meal in itself.

Creamy Acorn Squash Soup

Carefully cut the acorn squash in half, remove the seeds with a spoon or scoop and put them aside (they make a delicious and nutritious snack). Flip the squash cut-side down, rub it with some ghee (clarified butter or coconut oil) and save the rest for later. Roast in a 400 degree F, preheated oven for 25-45 minutes (depending on the size) or until flesh is fork tender. The skin should be soft and make an indent if you press your finger into it. Remove from oven and cool for 10 minutes before handling.

Steam the apple with the onion for 5 – 10 mins. Scoop out the flesh of squash and blend the puree along with apple, onion, ginger and all the spices in a blender or with immersion blender. Heat the remaining ghee, add the puree, vegetable broth, coconut milk, and let it come to a boil. Laddle the soup in a bowl and serve. It can be served cold too. Garnish with toasted pumpkin seeds, thyme leaves, finely chopped chives, and shitake mushroom crisps. Perfect for a cold, rainy day!


This tasty soup recipe that I’ve included has ingredients that make it an anti-inflammatory and perfect recipe to control glucose surges, post lunch in a diabetic client, keep them full and avoid afternoon cravings plus feeling tired and drowsy. It is light but at the same time satiating. Pair it with a green salad and enjoy the nutritious meal.

Disclaimer –   The information provided on this website, and by Life Force Nourished, is for Educational and Informational purposes ONLY and is not intended for medical advice, diagnosis, or treatment. It does not replace the advice or treatment given by a licensed Healthcare provider.  Always consult licensed healthcare physician for professional medical advice with any questions you may have regarding a medical condition or emergency. Consult with your physician before making any changes in diet, exercise and supplementation. No statements contained herein have been evaluated by the Food and Drug Administration.