Immune-boosting​ Butternut Squash & Ginger Soup

It’s no secret; Autumn is my favourite season. The stunning colours, the crisp air, the snuggly coats & warming drinks. But by far one of the best things about Autumn is the comforting foods. Comforting doesn’t have to mean stodgy though – comforting for me is also about nourishment. It’s critical to nourish our bodies at this time of year, mainly because coughs and colds are so common!

This autumnal soup will give you all the immune-boosting foods, including garlic & ginger, to give your body the best chance to fight off those nasty infections!

Butternut Squash

Butternut squash is not only tasty but also packs a punch of vitamins, minerals, fibre and antioxidants. The main players are Vitamin A (essential for regulating cell growth, eye health, bone health, immune function and vital for fetal development, mums-to-be!) and vitamin C — a well-known nutrient needed for immune function, collagen synthesis, wound healing, and tissue repair⁠.

It also contains Vitamin E (an antioxidant that helps protect against free radical damage and may reduce your risk of age-related conditions, such as Alzheimer’s disease)


This guy has been known for thousands of years for its medicinal properties. Known best for its immune-boosting compounds (if I ever feel a cold coming on, I actually swallow a clove!). It contains heaps of antioxidants, has been known to reduce LDL cholesterol, improve circulation and benefit the microbiome (you know, the gut guys)

This recipe also contains ginger which I love too – find out about its benefits in my other post here


1 butternut squash diced

1 onion chopped

4 garlic cloves (bash first and leave for 10 mins to release the enzymes then chop)

1 thumb-sized piece of root ginger chopped

1 can coconut milk

Stock (vegetable or bone broth works well)

Tamari or miso

Optional Toppings: chilli flakes, seeds, rocket, truffle, olive oil, fresh lemon


In a large pan fry the onions in some coconut oil until they go translucent, add the chopped garlic, ginger and squash (and any other root veg you have lying around – carrots or sweet potato work well) and allow it for fry for a few minutes on a medium heat. Then add the coconut milk – top up the pan with stock until all the ingredients are covered. Allow to gently simmer but not boil until the squash is cooked. Blitz it in a food processor or with a hand blender. Taste and season with tamari sauce, salt and pepper! Simples!

immune boosting autumnal soup butternut squash and ginger

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