Monday, October 6, 2014

Butternut Squash Soup, and a Handy AIP Breakfast

Earlier this week as I was starting to feel like fall is finally in the air, I was craving warm, soothing things like bowls of hot soup or mugs of tea. The problem with soups is, I tend to prefer the creamier (cheesier, dairy-based) types. Sure, I love a bowl of vegetable soup with chicken or beef, but I also really enjoy soups that are smooth and rich. One of my favorites is butternut squash soup. I posted the recipe I use here several years back. But now that I am on the dairy-free Autoimmune Paleo Protocol, I had to figure out a way to make this soup even healthier. It was easy! Here's the recipe, updated with changes to make it AIP-friendly.

Pour about 2 Tbsp olive oil into a soup pot over medium high and warm it up. Cut up one medium butternut squash, seed it, peel it, and cube into about 1" chunks. Chop one onion in large dice (I only used half an onion this time and it was still delicious!). Add the squash and onions to the pot and cook for 7-8 minutes, stirring occasionally, until golden brown and getting soft. Reduce the heat to low and add 3 sliced garlic cloves. Cook for 10 minutes, stirring once in awhile, until it is a spotty caramel color. Next add 1 1/2 tsp cinnamon and 1 tsp ginger. Saute for 30 seconds, stirring until fragrant. Add 3 c. chicken broth (check ingredients! Homemade is best. I have used homemade chicken stock, and I've also made this with homemade beef bone broth with good results). Turn the heat back up to medium-high and simmer on low, partially covered, for 10 minutes. Let the soup cool until just warm; puree in the blender (in 2 batches) for 30-60 seconds. Return to the soup pan. Add 1/3 c. of full fat coconut milk (you can omit this if you prefer; taste the soup and decide. The coconut milk gives a creamy richness). Warm through and add salt to taste.

AIP autoimmune paleo butternut squash soup

This is delicious and filling! I had some for lunch today. It also freezes well for reheating.

I also wanted to share something else I've added to my regular menu: Pigs in a Pillow:

AIP autoimmune paleo protocol easy portable breakfast recipe

These are very tasty and easy to make. You just make little balls of sausage and bake them, then press them into a ball of dough made from coconut flour and arrowroot starch and bake them. I've linked to the recipe above; the only change I made was to use less cloves because I don't like the flavor. I would leave it out entirely next time. Three or four of these with a cup of tea and some fruit makes a very nice, quick breakfast! You can freeze these and then microwave them wrapped in a paper towel when ready to eat. This is just what I needed for busy mornings when I need something I can take with me for breakfast.

It's good to be back on AIP and done with being sick. I haven't been totally back on AIP for long, but plan to continue with it indefinitely.


Anonymous said...

Can you make the soup without onions? I hate onions.

Lyn said...


Yes! You can leave them out. If you like a sweeter soup you can add a chopped apple. Add any AIP-approved seasonings you like.

Anonymous said...

That soup recipe looks delish---I went to Panera Bread last week and had a bowl of their squash soup. It was very good, and I've been wanting to make some at home. I am thinking I will add some nutmeg/cinnamon to it. (?) Thank you.