Recipe | Butternut Squash, Ginger & Coconut Soup

As any UC sufferer will know vegetables and fruit can be quite a tricky road to navigate. These foods are high in fibre and therefore are more active in the gut, the very place I want little activity going on.

Raw fruits/vegetables are the worst as they contain fructans among other vitamins/nutrients etc. However, when you cook a fruit/vegetable the amount of fructan present is reduced therefore reducing the fibre content, this is often the case but Mushrooms are different, you actually increase the fibre content when you cook them because the water content is reduced. So within this recipe previously I might have had onions and garlic whereas now I would only choose one, but this is a personal preference.

Anyway, I digress, I thought the easiest way to introduce vegetables into my diet would be soup, so I changed my usual recipe up a little bit to contain less vegetables.


  • One butternut squash
  • One white onion
  • 400ml coconut milk
  • 450ml vegetable stock (if you are concerned about salt levels, additives etc you can just use boiling water)
  • 1 tablespoon of grated ginger (optional)
  • Salt and pepper to taste
  • Chilli flakes (optional)

I get all of the chopping out of the way first:

  • Chop the butternut squash in half and then quarters;
  • Peel the skin and the next layer which is slightly white (there is a lot of fibre in the skin and this layer). Chop into small/medium pieces;
  • Chop the white onion;
  • Peel and grate the ginger;

I always choose the biggest squash 🙂

Ginger is a known anti-inflammatory and aids with digestion, so add more in if you like a bit of a zing!

Get a deep enough pot and add in a tablespoon of coconut oil, fry the onion and ginger until they are soft, usually about 7 minutes;

Add in the butternut squash and 450ml of vegetable stock (or hot  water) and the 400ml of coconut milk;

Bring to the boil then simmer and put the lid on for 30 minutes or until the butternut squash is soft;

Turn off the heat and let cool, then blend away!

This is the perfect activity to do on a Sunday and it keeps in the fridge for the week, perfect for lunches or snacks at work.

Sometimes I add a dollop of crème fraĂ®che when it is fresh out of the microwave to give it an extra rich creamy taste. You can also choose to add some chilli flakes if you can tolerate them to give a little bit of a kick – I of course do not do this!

Remember everyone is different and this soup may not work for you, I am simply sharing a recipe that I found has worked for me 🙂


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