Squash & Pear Soup

Squash & Pear Soup

I have been back to my normal work load right after getting back from Silverstar mid last week. It has been good to be back in Victoria and getting the work done, although I have to admit that I am missing the snow... I am heading to Vancouver on Friday for the weekend to see Andrew and plan on going to Cypress for more XC Skate practice. Speaking of that, here is an interesting piece from the Globe and Mail about the benefits of XC skiing! By the way, when I am in Vancouver - I am available for consulting, private swim/bike/run sessions and bike fits, so let me know if you need a helping hand with anything!

Today is the first Monday of the new year, meaning it is the first day of classes at Camosun college. Over the last 2 winter semesters, I have taught the sport and fitness nutrition course for the Athletic Therapy degree and Exercise & Wellness diploma programs. I was offered the teaching position again for the 2013 winter semester, but since my focus is working with athletes, I can't handle doing both as I will be working 70+ hours a week until May again. I am sad not to be teaching again and that the course will no longer be taught by a sport nutritionist, but I am happy to have the time and resources to do what I am passionate about 100% of the time - helping athletes be the best they can be!

As a side note, if you are one of my former students and you are reading this, if you have any sport/fitness nutrition related questions, I am always happy to hear from you! I believe you know how to get a hold of me :)

OK, recipe time! The forecast on the west coast calls for a lot of rain this week, so here is a soup recipe to help you warm up...


Squash & Pear Soup


  • 1 small-medium butternut squash
  • 1 medium ripe pear
  • 1 medium onion, diced
  • 1 tbsp coconut oil
  • 1 tbsp raw honey
  • 1/2 tsp cayenne pepper
  • 1 tsp cinnamon
  • 1 tsp cumin
  • 3 cups stock
  • 1/2 cup coconut milk
  • Drizzle of pear balsamic vinegar (optional)
  • Silvered almonds to taste (optional)


  1. Peel the squash, then chop into cubes. Cut the pear into similar size cubes and set both aside
  2. Heat coconut oil in a large heavy bottom pot over medium heat
  3. Add onion and saute until translucent. Add cinnamon, cumin and cayenne and stir until onions are covered, just 30 seconds or so.
  4. Add squash and pear cubes, mix, then add stock
  5. Bring to a boil, then reduce heat to low-medium and cook until the squash is fully cooked
  6. Add coconut milk, stir. Puree the soup using an immersion blender\r\nServe with a drizzle of pear balsamic vinegar and silvered almonds (optional)

The pear balsamic vinegar is from 'Olive the Senses' in the Hudson Bay building in downtown Victoria. A great store for local foodies! Additional serving suggestions include adding some kale/chard/spinach after pureeing the soup and cook until wilted. You can also add cooked, shredded chicken at the end too or eat 'as is'.

I am working on the first sport nutrition 'fact sheet' - the topic is iron and athletic performance. Get in touch or leave a comment below with topic suggestions for additional fact sheets! Also, the Fueling Endurance Performance workshop on the 14th + 21st is now 50% full, so register soon!

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