Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. She earned her Master of Science in Public Health Nutrition from the University of Tennessee and has a research background in maternal and child health nutrition and public health, as well as a Certificate of Training in Obesity Interventions from the Commission on Dietetic Registration. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.
Fun with Fall Vegetables: Butternut Squash Soup

Serving Amount
Ingredients
1 butternut squash – yields about 3 cups chopped, peeled seeded and chopped
cup plain Greek yogurt, fat-free or 2% fat
2 cups low-sodium chicken stock
1/2 sweet onion, finely chopped
3 Tbsp. olive oil
2 garlic cloves, minced
1 Tbsp. sage, finely chopped
1 pinch ground nutmet
Salt and pepper to taste
Toasted pumpkin seeds, for garnish
Optional: coconut milk for a swirl topping
Instructions
Step 1
Preheat oven to 400oF.
Step 2
In a bowl, toss butternut squash with 2 tablespoons olive oil, nutmeg, a few rounds of ground salt and pepper to taste until all squash are lightly coated.
Step 3
On a parchment paper-lined baking sheet, roast squash for 35-45 minutes, until it is softened and has a golden color. Let cool for 5-10 minutes.
Step 4
Blend the roasted squash in a blender until smooth or puree texture. This may need to be done in batches depending on the size of your blender to make sure everything combines well.
Step 5
In a large stockpot, heat 1 tablespoon olive oil over low-medium heat. Add garlic, sage and onion and cook until fragrant.
Step 6
Add the blended squash, chicken broth and bring to a boil at medium-high heat. Reduce to low heat and let simmer for 5-7 minutes. Remove it from heat and stir in Greek yogurt a few spoons at a time to make sure it incorporates smoothly.
Step 7
Add salt and pepper to taste. Top with pumpkin seeds and an optional swirl of coconut milk and parsley.
