Butternut Sage Soup

Butternut Sage Soup

Fall is rapidly approaching and that means that it’s time to really step up my squash game. And, today has been one of those days that my family would be proud, if only they didn’t have real jobs that required them work diligently in an office (clinic) during the day. Regardless, allow me to elaborate a smidge so that you may better understand how momentous this day has actually been.

Over the past 5 years or so I have been this health and wellness journey that has included loads of self-experimentation and play with and around my food/diet. However, the path often came to an abrupt halt during the fall and winter months as these seasons bring with them loads of vegetables that have always intimidated the pants off of me. Well, without the ability to rely upon my go-to food preparation method, a.k.a. zero preparation and eating lots of raw veg, I have been found myself in the uncomfortable position of learning how to prepare vegetables such as butternut, acorn, and kabocha squash, leek, and the ever-baffling parsnip. Unfortunately, as I learned the hard way, these guys shouldn’t be eaten raw unless you’re one of those rare individuals that gets a kick out of eating bitter, tough, and fibrous foods that taste like the bottom of a shoe.

Anyways, years of toughing it out eating fall/winter produce in the only way I cared to try – roasting with salt and pepper – I’m beginning to step outside of my autumnal comfort zone to try new and exciting ways in which to prepare these complex, nutrient dense, and delicious foods. Case in point, this Butternut Sage Soup that only requires two additional steps that roasting, but provides a fresh, nurturing and enriching meal.

That being said, I hope that you are able to step outside of your kitchen comfort zone this week and experiment with the amazing bounty that the fall and winter months provide. Enjoy!


Butternut Sage Soup – 4 to 6 Servings


  • 1 butternut squash
  • 4 tablespoon coconut oil, divided
  • 1 yellow onion, diced
  • 4 cloves garlic, smashed
  • ½ teaspoon dried sage
  • ½ teaspoon salt
  • Black pepper, to taste
  • 16 ounces broth
  • 2 tablespoons full-fat coconut milk
  • Juice of 1 orange
  • Crushed walnuts, cashews or pecans (garnish)


  • Preheat the oven to 400.
  • Peel and chop the butternut squash and then toss in one tablespoon of coconut oil. Roast until fork tender, approximately 40 to 50 minutes.
  • While the squash roasts, sauté the onions in the rest of the coconut oil until the edges begin to brown. Add the garlic to the skillet, followed by the sage and salt. Cook for 2 minutes and the add broth, coconut milk, and water.
  • Add the roasted squash to the pot. Add the orange juice just before turning off the heat. Let the soup cool and then blend in batches.
  • Spoon soup into bowls and top with crushed walnuts, cashews, pecans, or any other favorite crunchy fat (perhaps bacon?).

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© Matthew Lovitt and TwelveWellness, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Matthew Lovitt and TwelveWellness with appropriate and specific direction to the original content.