Put down your salt shaker

25 September 2018

Carrot, ginger and squash soupOur bodies need some salt, but many Canadians eat too much. Eating too much salt and salty food may increase your risk of stomach cancer. Our tip for this month is to limit your salt intake and use herbs and spices to season your food.

To help cut back on your salt intake, make sure to read nutrition labels carefully. Look for food products that have less than 5% DV of sodium. You’d be surprised at where extra salt can hide, including breakfast cereals.

As we head into fall, why not prepare a delicious soup seasoned with ginger and garlic? Using a low sodium vegetable broth will ensure you get all the flavour, without all the extra salt.

Carrot, ginger and squash soup

Yield: 6 Servings       Prep Time: 20 Minutes         Cook Time: 30 Minutes 

2 tsp

Olive oil

2 cups

Baby carrots packaged


Large onion chopped

2 tbsp

Ginger, minced


Clove Garlic, minced

1 lb

Butternut squash, peeled, cubed


Granny Smith apple, peeled, cored and chopped

2 tbsp

Lemon Juice

4 cups

Vegetable broth, no sodium added


  1. In large saucepan heat oil over medium heat; sweat carrots, onion, ginger and garlic, stirring, until softened, about 6 minutes.
  2. Stir in squash, apple, lemon juice, salt and pepper; cook, stirring for 2 minutes.
  3. Add broth and bring to boil. Reduce heat, cover and simmer, stirring occasionally until tender, 25 to 30 minutes.
  4. Puree using immersion blender or in batches with a blender.


Top with thinly sliced Granny Smith apple, sage leaves, grated carrot or a drizzle of olive oil.

This recipe is courtesy of Half Your Plate, a healthy living initiative that empowers Canadians of all ages to eat more vegetables and fruit.