Winter Soup Recipe

Coconut Acorn Squash & Carrot Soup


  • 1 medium Acorn Squash
  • 1 tbsp. Organic Virgin Coconut Oil or Grass-fed Butter
  • 1 cup Shredded or Chopped Carrot
  • 1/2 cup Chopped Onion
  • 1 tbsp. Grated Fresh Ginger or Ginger Powder
  • 1 14-oz. can Unsweetened Coconut Milk
  • 1 1/2 tsp. Salt
  • 1 1/2 cups Water (optional)



Cut squash in half lengthwise. Remove seeds. Arrange squash halves (cut sides down) in a shallow baking pan. Bake for 40 minutes at 400°F or until tender. Scoop flesh from squash and discard skin.


In a large saucepan, melt organic virgin coconut oil or grass-fed butter over medium heat. Add shredded or chopped carrot, chopped onion, and grated fresh ginger or ginger powder. Cook and stir 3 to 4 minutes or until tender. Add squash flesh, unsweetened coconut milk, water (optional), and salt. Bring to a boil and reduce heat. Simmer (covered) approximately 10 minutes and stir occasionally. Puree soup using an immersion blender (“Magic Bullet” works well).

*I recommend allowing soup mixture to cool for 5 minutes before pureeing in blender.



All of the ingredients are mixed together and ready for the final step: the blender!

Blend until desired consistency.







Add a handful of pumpkin seeds for a bit of crunch!

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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