Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Great things come from out luncheon meetings which consist of a sandwich, a cup of soup, and a good idea or two. No martinis."
-T. Boone Pickens, Entrepreneur

The refrigerator light goes on...

The roasting brings out both the sweetness and savory flavor of acorn squash. This makes it the perfect ingredient for soup. The pureed soup is so rich and creamy and so simple you’ll make it part of your regular meals.

I use Health Valley Fat Free Chicken Broth for my recipes. There are dozens of pre-made broths on the market but in taste tests this is a consistent winner. There’s no fat and each cup has only 380 mg of sodium. This is a reasonable amount of salt. If this brand is not available to you look for one that has about 350 mg of sodium in each cup. When I use it I don’t add the salt as there is enough in the broth.

There are some very low sodium chicken broth products on the market that are very good. One good option is to choose one with less than 100 mg of sodium in a cup and carefully measuring the salt in your recipes. Each 1/8th teaspoon salt has about 300 mg of sodium and you can control your salt intake by carefully measuring.

Grapeseed Oil and Cholesterol

A study published in 1990 in the Journal of Arteriosclerosis showed a remarkably beneficial effect of grapeseed oil on HDL cholesterol (the good cholesterol. It appears that one ounce per day is enough, with the research showing a 13 to 14 percent increase in HDL cholesterol.

In another study published in Journal of the American College of Cardiology, fifty-six participants with low HDL levels substituted up to 1.5 ounces of grapeseed oil for the oil they used in recipes. At the end of the study, the subjects showed no significant change in weight or total cholesterol, but the ratio of LDL to HDL had changed with a 7% reduction in LDL and a 13% increase in HDL levels.


Roasted Acorn Squash Soup

Servings = 4 | Serving size =one cup

Cooking Time = 90 Minutes

This recipe can be multiplied by 2.

This recipe keeps well for 3 days in the refrigerator.

Serve with a whole wheat or gluten-free roll and 1 ounce soft goat cheese.


Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

1 acorn squash
1 tsp grapeseed or canola oil
1 small shallot (minced)
2 cups low sodium chicken or vegetable broth
1/2 cup water
1/4 tsp salt
fresh ground black pepper (to taste)
1/2 tsp dried marjoram
1 tsp pure maple syrup

Preheat oven to 325°F.

Cut the acorn squash in half and scoop out the seeds. Place the squash in a large skillet cut side down and roast in the oven for 50 minutes. Remove from the oven and place on a plate cut side up to cool.

Place the grapeseed oil in a medium sauce pan over medium heat and add the shallot. Cook, stirring frequently, for about 5 minutes. When the shallots are softened scoop the roasted acorn squash out of their skins and add to the sauce pan.

Add the chicken stock, water, salt, pepper, marjoram and maple syrup. Cook for about ten minutes, stirring frequently.

Use a blender or stick blender to puree the soup.


Nutrition Facts

Serving size = 1 cup

Servings = 4


Amount Per Serving

Calories 107 Calories from Fat 18
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 0g 2%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 333mg 14%
Total Carbohydrates 22g 7%
    Dietary Fiber 3g 10%
    Sugars 1g
Protein 4g
Vitamin A 14% Vitamin C 32%
Calcium 7% Iron 9%
Vitamin K 0 mcg Potassium 725 mg
Magnesium 58 mg