Fall means winter squash: butternut, delicata, acorn, pumpkin, buttercup. These squash are very high in vitamins A & C and a good source of fiber. Their richly colored flesh tells you they are a great source of antioxidants and carotenoids.
I love butternut squash and use it in warm salads, topped with coconut butter and cinnamon, or in this nourishing butternut squash soup that is super easy to make and keeps well for leftovers. In addition to the butternut, this soup is chock full of nutritious veggies like celery, onion and carrot. I also use bone broth as the base of the soup to sneak in even more minerals and gut-healing gelatin and collagen. If you don’t want to make your own bone broth, buy it here!
To make the Nourishing Autumn Butternut Squash Soup, you’ll need
1 sweet onion, chopped
2 ribs celery, diced
2 carrots, chopped
1 large butternut squash, peeled, seeded and sliced
1 large green apple, peeled
2 tsp or so ghee or coconut oil
1 -2 cups (less for thicker soup) vegetable, chicken or bone broth
Wash and chop everything. In a large saucepan, melt ghee or coconut oil and add onion, carrot and celery. Cook 5-10 minutes, until onions are slightly caramelized (add broth to prevent sticking if necessary). Add squash and a little broth (don’t add too much unless you want thin soup– you can always add more later) and cook till tender, about 15 minutes. Then add apple and cook til everything is tender, an additional 5 minutes (20 minutes total).
Pour everything into blender and puree till smooth (you’ll probably have to work in batches). You can add some full fat coconut milk for added richness. OR, if you’re lucky enough to have an immersion blender, puree til as smooth as you like. Then add spices to taste: sea salt, pepper, cinnamon, nutmeg, ginger. Top with toasted nuts or coconut butter, or a drizzle of coconut oil if desired. Enjoy! I’ll sometimes chop chicken apples sausage to add for a complete meal that has more protein, or the soup itself is a nice first course.
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Mary Vance is a Certified Nutrition Consultant and author specializing in digestive health. She combines a science-based approach with natural therapies to rebalance the body. In addition to her 1:1 coaching, she offers courses to help you heal your gut and improve your health. Mary lives in San Francisco and Lake Tahoe in Northern California. Read more about her coaching practice here and her background here.