Butternut Squash Soup

By: Dr. Amanda Kunowski
"On a regular basis, my patients often ask what they can to help preserve their vision. One of my recommendations is to include nutrient dense foods in their daily diet. Some of the most important nutrients come from orange vegetables as they are high in beta-carotene, vitamin E, zinc, fibre, vitamin C, lutein and zeaxanthin. These foods may protect against the development and progression of cataracts and macular degeneration. It is recommended to eat at least one orange vegetable daily. Some great options are sweet potatoe, butternut squash, orange peppers, and carrots. Here is a recipe that I’ve created that is rich in eye nutrients and is great during the fall and winter months."


  • 1 small onion
  • 1 clove of garlic
  • 2 small carrots, chopped
  • 1 celery stalk, chopped
  • 1 medium sweet potato, peeled and chopped
  • 1 butternut squash, chopped
  • 4.5 cups of stock (chicken or vegetable)
  • 1 tsp yellow curry
  • 1 tsp cumin
  • 2 tbsp apple sauce
  • Salt and pepper


1. Sauté onion, garlic until soft in large soup pot.
2. Add carrots, celery, sweet potato, butternut squash. Sauce for 2 mins.
3. Add 4.5 cups of stock, curry, cumin, apple sauce. Bring to boil then lower to low/med heat, partially covered for 20mins.
4. Use immersion blender to blend soup.
5. Serve and enjoy.

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