What to Eat Wednesday: Souper Thanksgiving

Squash soup is a healthful and delicious addition to your holiday menuWell guys, tomorrow’s the big day: Thanksgiving! I think everyone fears this day a little, knowing our pants will fit a little more snugly come Friday morning…

Overeating seems to go hand-in-hand with Turkey Day, but for those of us living with diabetes, that sort of indulgence can put our health in peril. Want a great—and delicious—way to stay on track?

Start your meal with soup! It’s full of nutrients, usually low on calories, and the liquid will help fill you up before the fat-and-carb laden holiday staples even make it to the table.

Try this Butternut Squash and Carrot Soup from Diabetic Living. It’s so delicious, you won’t remember it’s a diet winner!


  • 1 tablespoon butter or margarine
  • 3 cups peeled, diced butternut squash (about 1 small squash)
  • 2 cups thinly sliced carrots (4 medium carrots)
  • 3/4 cup thinly sliced leeks or chopped onion
  • 2 14 1/2 - ounce can reduced-sodium chicken broth
  • 1/4 teaspoon ground white pepper
  • 1/4 teaspoon nutmeg
  • 1/4 cup regular or fat-free half-and-half or light cream
  • Fresh tarragon sprigs (optional)


  1. In a large saucepan over medium heat melt butter or margarine. Add squash, carrots, and leeks or onion to pan. Cook , covered, for 8 minutes, stirring occasionally. Add broth. Bring to a boil; reduce heat. Simmer, covered, for 25 minutes or until vegetables are very tender.
  2. Place one-third of the squash mixture in a food processor bowl or blender container. Cover; process or blend until almost smooth. Repeat with remaining mixture. Return mixture to saucepan. Add white pepper and nutmeg. Bring just to boiling. Add half-and-half or light cream; heat through. Ladle into soup bowls. If desired, garnish with fresh tarragon. Makes 6 (1-cup) servings.
Dr. Andrew Schneider
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Dr. Andrew Schneider is a podiatrist and foot surgeon at Tanglewood Foot Specialists in Houston, TX.
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