The Bulletin

Squash Soup & Homemade Chicken Stock: A Healthy Winter Recipe

Friday, February 2013

This month, Cynthia Trevillion shares one of her favorite healthy recipes that is perfect for the cold Chicago winter.

Squash Soup

1 medium to large squash such as butternut, buttercup, or any other sweet fall variety with nice orange flesh.
1 large onion
1 bunch leeks
2-3 large potatoes
2-3 large carrots
2 ½ cups chicken or turkey stock, recipe follows.


To prepare the squash, cut it in half and remove seeds.

Peel it, and cut into 1 ½” cubes. Toss with olive oil and rosemary, and roast at 400oF until easily pierced with a fork.
Peel and chop onions, carrots, and potatoes into 1-inch cubes. Roast alongside squash if desired. Coarsely chop leeks.
In large stock pot combine vegetables with chicken stock. This soup is quite flexible and can be seasoned with your favorite spices or whatever you have on hand. Try fresh herbs, coconut milk, or curry.

Blend with a hand held blender.  At this point you may want to add some chicken or turkey. Salt as needed and add a stick of butter.  (Yes, enough fat is the secret to the soup tasting so good.)

You may add a tablespoon of cream to each bowl of soup as it is being served.

Chicken Stock

2 to 3 pounds of bony chicken parts such as necks, backs, wings, etc.   You may also roast a chicken, eat what you like, then take off as much meat as you like and throw all of the bones in the pot.  You may add extra backs, wings, etc.
2-4 chicken feet (optional, but they add a lot of gelatin to the stock which is extremely beneficial)
2 to 4 quarts of cold filtered water, use less water if you are just using bones from cooked chicken
2 tablespoons of vinegar
1 large onion, unpeeled, coarsely chopped
2 carrots, coarsely chopped
3 celery stalks, coarsely chopped
Leek tops, if you have them are a nice addition
1 bunch parsley
1 stock pot with heavy bottom.  Do not use an aluminum pot.

Place all ingredients except parsley in the pot.  Let stand 30 minutes to 1 hour.  Bring to a boil, and skim off any scum that rises to the top.  Reduce heat until barely simmering.  Cook for 12 to 72 hours.  I usually do 24 hours.  The longer you cook the stock the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley.  This will impart additional mineral ions to the broth.

When finished, strain broth. You can use the meat, but it is not very tasty. Your dog will love it. Reserve stock in your refrigerator until the fat rises to top and congeals.  Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer. You may use the skimmed fat for cooking.  If I am just using the fridge I keep the stock in glass, if I am freezing it I will put it in plastic once it has cooled.    You may also freeze the stock in ice cube trays.

For more stock recipes go to and under search type in broth or stock for a copy of the article “Broth is Beautiful” by Sally Fallon.