Recipes

Butternut Squash Soup
Dr. Heather Boyd-Roberts

This is a quick warming winter meal that is paleo, gluten free, whole 30 friendly, and free of most food allergens. It is not low FODMAP. If haven't tried it yet, but if I was to edit this to make it low FODMAP I would garlic powder (if tolerated) and a few bunches of green onions. The apple could be skipped or use 1/2 of a green apple.

2 cups vegetable or chicken broth or bone brothf
4 cloves garlic, peeled and roughly chopped
1 carrot peeled and roughly chopped
1 granny smith or other apple, cored and lightly chopped
2 lbs chopped butternut squash (Costco sells if precut for a time saver)
1 white onion, peeled and roughly chopped
1 rounded tsp dried sage
1/2 rounded tsp of celtic sea salt
1/4 rounded tsp of ground black pepper
1/8 tsp cayenne (optional)
pinch of cinnamon and nutmeg
1/2 cup canned unsweetened coconut milk (I use Native Forest, simple)

There are two versions of this soup. I found the roasted version has more depth of flavors, but the instant pot version was simpler.

Roasted vegetable version:

Drizzle and mix in 1-2 tbls of olive oil to cover the butter nut squash. Place on a cookie sheet and spread out the pieces so they are one layer thick. Roast at 375F until browned. About 20-30 minutes.

While waiting for the butternut squash to cook sauté the chopped onions until they are starting to turn translucent. Then add the garlic and all of the seasonings and sauté until slightly browned. Add the apples and carrots and sauté for a few more minutes. Sauté just long enough to let the flavors blend. Add the 2 cups of stock and scrape the bottom of the pan to mix in the browned onion and garlic.

Mix in the butternut squash and the onion blend together. You can do this with using an immersion blender or using a high powdered blender. When everything is mixed blend in the 1/2 cup of coconut milk and serve.

Instant pot option:
Place ingredients to be sautéed in the bottom of an instant pot and use the sauté feature to brown the onions, garlic, apple, and carrot. Add the remainder of the ingredients except the coconut milk. Seal and select the soup button to cook. When it is done, blend as above.