By Susan Male-Smith

When shopping for frozen mashed squash, look for 10- or 12-ounce boxes in the freezer case at any supermarket, specialty shop or health food store. Since frozen mashed squash is usually made with the butternut variety, it's much higher in vitamin A content than other squash. Plus, it's a big time-saver. Thawing frozen mashed squash is so easy; just pop it in the microwave on the defrost cycle for a few minutes.

Makes 5 cups (1 cup per serving)


1 tablespoon olive oil
1 ½ cups finely chopped onion
2 boxes (10-12 ounces each) frozen mashed squash, thawed
2 cups lower-sodium chicken broth
1 teaspoon fresh ground ginger
¼ teaspoon ground nutmeg
2 tablespoons honey
1 tablespoon plain low-fat yogurt
10 whole-grain croutons


1. Heat olive oil in a large 5-quart stock pot over medium heat.

2. Add onions and cook about 5 minutes, until onions are soft.

3. Add squash and chicken broth and stir until combined.

4. Stir in spices and honey and cook, about 10 minutes.

5. Add soup in batches to blender or food processor and puree until smooth.

6. Ladle soup into serving bowls and top with a dollop (about ½ teaspoon) of yogurt and two croutons.

Nutrition information (per serving)

Calories: 150
Protein: 4g (10%)
Carbohydrate: 24g (66%)
Fat: 4g (24%)
Saturated Fat: 0g
Cholesterol: 5mg
Sodium: 90mg
Calcium: 50mg
Iron: 1mg
Vitamin A: 6000 IU
Vitamin C: 16mg
Fiber: 4g

Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.