Butternut Squash, Sweet Potato and Coconut Soup
Butternut Squash can in fact make you feel happy. It contains something called ‘Betain’ which our brains use to form the natural anti depressant SAM-e.
As strange as it might seem, I have only started using butternut squash in recent months. I had one in my cupboard that just sat there, lonely in the cupboard.
I don’t seem to be alone in this thinking either, because I remember seeing a client about nutrition who said the exact same thing, which I found quite amusing. But now I have tasted it, it no longer sits lonely in the food cupboard.
But the good news is you can buy it ready chopped now!
Not only does butternut squash taste great, it is very versatile and can be used in a variety of different ways, such as butternut squash pasta and it also works well in dessert recipes.
It contains a huge amount of vitamin A for eye health and preventing inflammation in the body, and a good amount of vitamin C to help enhance the immune system. It is also thought to help PMS, for those women low in Manganese which sometimes bring on the symptoms of PMS.
I decided to combine it with the sweet potato another vitamin A rich food, which has a lower glycemic index than a normal potato, so keeps you sated for longer. I like the fact that it has a natural sweetness to it, that works well with more savoury vegetables.
I also wanted to add a bit of spice, so added the chilli. I love coconut milk because it has a great flavour and is packed full of vitamins and minerals, another source of manganese for PMS, copper, potassium, phosphorus, and iron. It’s also very filling, so you feel like you have had a good meal once you have eaten this soup.
You might want to add more stock to this depending on how thick you like the soup. Or even more chilli if you like it hotter.
When making the soup I got the ingredients together that I thought would work and made it myself. I did not follow a specific recipe, but have eaten various versions of this soup in restaurants and café’s.
I was asked to go and visit an in-house café last week at Ogiers in town, and this soup was made. Thankfully, everyone seemed to like it and it sold out. The owner of the café has a great lunch menu offering a variety of different foods every day.
I offered her some new healthy ideas to incorporate into her menu which I hope will go down a storm. I liked the fact that she listened to feedback of what people wanted and had a devised a menu to suit.
I think this is vital in any business, not just in the food business. Good luck to Vickie in her new venture, I am sure it will be a great success.
Spiced Sweet Potato, Butternut Squash and Coconut Soup
600g Butternut Squash (1 small squash)
800g Sweet Potatoes (2 small/med sweet potatoes)
2 Cloves of garlic peeled and Chopped
1 level teaspoon of chilli flakes
½ tsp of freshly ground nutmeg
½ tsp of turmeric powder
1 heaped teaspoon of smoked paprika
1 tin of full fat coconut milk
2 tablespoons of coconut oil/or olive oil
500ml vegetable stock made up with hot water
a small handful of fresh coriander
some toasted desiccated coconut (approx. 2 tablespoons) and mixed seeds for garnish (optional)
(Makes approx 7 bowls of soup)
1. Peel and chop the squash and sweet potato into smallish chunks
2. Add the coconut oil or olive oil to a large baking tray with the smoked paprika, chopped garlic, turmeric and chilli flakes, heat in the oven for a few minutes and then add the squash and sweet potato.
3. Roast the veg, for approx. 40 minutes at 180 degrees C or until golden brown and soft.
4. Once cooked allow to cool and blend in a high speed blender until smooth.
5. Place in a large pan and add the coconut milk. Mix together and then add the stock.
6. Warm the soup gently over a medium heat and add the grated nutmeg.
7. Optional- in a dry pan, add 2 tablespoons of desiccated coconut and some mixed seeds heat until golden, set to one side
8. Once the soup is hot, tear up some fresh coriander and add this to the soup, reserving some for garnish on the top.
9. Serve the soup with the garnishes as desired, and enjoy.