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Carrollton, TX
United States

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Autumn Essentials: Butternut Squash Soup

Caroline Fiebrandt

Happy Fall my friends!

This is my favorite season of the year, and what could be better when it starts to get chilly than a bowl of some creamy, delicious autumn flavors?!

I wanted to share my favorite Butternut Squash soup recipe that I've experimented with over the years.  I've found that Cinnamon Bark and Nutmeg essential oils add some fabulous flavor that satisfy my longing for something healthy, but also rich and filling.  

Some additional flavors to play with are adding Black Pepper and/or Clove essential oil.  Just one drop of each add even more dimension to this flavor profile!  

What are some of your favorite flavors of the season?  Share with us in the comments below!

<3 Caroline

PS - Curious about cooking with essential oils or just learning the basics?  Let me know!  

Butternut Squash Soup (V, GF)


  • 1 large butternut squash
  • 1 tbsp olive oil
  • 1 yellow onion, roughly chopped
  • 2 Granny Smith Apples, chopped
  • 3-4 carrots, chopped
  • 4 cups/32 oz vegetable broth
  • 1 cup water
  • 1/4 cup maple syrup
  • 2-3 drops Cinnamon Bark Vitality essential oil
  • 2-3 drops Nutmeg Vitality essential oil
  • 1 cup soy milk or other non-dairy milk of choice
  • parsley or roasted pumpkin seeds to garnish (optional)

Alternative essential oils to use or add:  This soup would also taste amazing with a drop or two of Black Pepper Vitality and/or Clove Vitality!


  1. Preheat oven to 400 degrees Fahrenheit.  Bake whole butternut squash for one hour.  Let cool.  Cut in half and remove skin and seeds/pulp.  (You can do this a day or two ahead of time and keep the squash in the fridge till you're ready to make the soup.)
  2. Heat olive oil in a large stockpot on medium heat.  Add onion and sauté for 5-7 minutes.
  3. Add apples and sauté for 1 minute.
  4. add carrots and sauté for 1 minute.
  5. Add vegetable broth and water and bring to a boil.
  6. Lower heat and simmer for 15 minutes.
  7. Add maple syrup, cinnamon, and nutmeg essential oils.
  8. Use blender/food processor/immersion blender to purée soup.
  9. Add soy milk and salt/pepper to taste.
  10. Serve hot with your choice of garnish!