The Galley

Butternut Squash Apple Soup

Apples are one of my favorite local fruits to eat.  Choosing local foods is a good idea for so many reasons. First, these foods are fresher, maintaining more available nutrients. Second, buying local is good for our economy, supporting local farmers. Third, it is better for the environment because of the shorter transportation that is required. It makes sense to eat local foods, and apples are in season right now!

Do you have a baby? Make your own applesauce! Applesauce is one of the most nutritious first foods you can give your baby. Just peel and chop some apples into a pot with a little water. Boil until soft and puree in a blender. Applesauce is also a great substitution for sugar in many recipes.

Unfortunately, apples do fall into the ‘Dirty Dozen’ list, according to the Environmental Working Group (source:  This means they have been tested high in pesticides.  For this reason, I recommend apples that are grown organically.  If you decide to eat apples that are not organic, at the very least remove the peel first.


Butternut Squash Apple Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

This broth based Butternut Squash soup is full of flavour, plus it is perfect for those that have an intolerance to dairy. Ready in less than an hour – it is sure to be a family favourite. Serve with baguette and salad for full meal.


  • Author: Karen Stoyles
  • Prep Time: 20
  • Cook Time: 30
  • Total Time: 50 minutes


  • 1 tbsp. butter
  • 1 butternut squash, peeled and cut into cubes
  • 1 medium onion, peeled and chopped
  • 2 carrots, chopped
  • ½ tbsp. ginger, minced
  • ¼ tsp. cinnamon
  • 4 cups vegetable broth
  • 2 medium apples, chopped
  • 1 tsp. sea salt


  1. Melt butter in a large pot. Sauté butternut squash, onion, carrots and ginger.
  2. Add cinnamon and cook for 10 – 12 minutes, stirring often.
  3. Add water if the pot becomes dry.
  4. Add vegetable broth, apples and sea salt.
  5. Puree in a blender and serve.


Option: garnish with raw pumpkin seeds and/or scallions.

Show More

Karen Stoyles

Karen Stoyles is a Registered Holistic Nutritionist residing just outside of Ottawa. Graduating from the Canadian School of Natural Nutrition in 2010, she and her husband welcomed their daughter that same year.  She is grateful for what she learned about the human body, how to properly nurture it with food and thrilled to share this knowledge with others.

Leave a Reply

Canadian Military Family Magazine