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Butternut Squash, Sweet Potato, and Cinnamon Apple Soup


Butternut Squash, Sweet Potato, and Cinnamon Apple Soup

During perimenopause and menopause we need to focus on whole foods and getting enough fiber in our diet. By incorporating prebiotic foods like onions and foods high in fiber like sweet potatoes, we can give our gut the "ingredients" it needs for building a diverse microbiome. You can also add a few scoops of our Morphus Fiberus supplement to increase the fiber content of this soup.

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¾ cups chopped cooking or sweet onion
1 tbsp coconut oil
2 cups vegetable stock (or filtered water)
2 cups diced butternut squash (washed and peel on/off*)
2 cups diced sweet potatoes or yams
1 cup chopped apple** with peel (cored)
¼ – ½ tsp Himalayan or grey salt
1 tsp ground cinnamon
Pinch of ground pepper
½ tsp ground nutmeg, optional
3-4 scoops of Fiberus, optional
A dollop of plain greek yogurt, optional

*The peel generally isn’t waxy or too hard on this type of organic squash. It can be made with the peel. Often vegetable skins contain many essential vitamins and minerals. phytonutrients, and added fiber.
**If you are using a non-organic apple, remove the peel.


  1. In a large pot (at least 2L) on the stovetop over medium-high heat, place oil and saute onions until translucent.
  2. Add the stock/water, squash, potato/yam, apple, seasonings, and stir and bring to a boil.
  3. Turn down the heat and simmer for 25-30 minutes with the lid partially on. Check squash and potato tenderness and also taste and adjust seasoning if needed.
  4. When cooked, turn off the stove and move to another element. Add the Fiberus powder. Puree with hand emersion, or let it cool slightly and puree/semi-puree in 2-3 batches in a blender or food processor (check to see what food temperature your appliances can handle).
  5. Place pureed soup in another large pot or heat-proof bowl. Serve at warm temperature or re-heat the portions for serving.
  6. Optional: top with ground cinnamon or small apple slices. A dollop of greek yogurt adds a richer creaminess to this soup.
  7. Place in glass container or jar and store in the fridge for 2-3 days.

Makes 7-8 cups.

Lisa is a Registered Holistic Nutritionist (RHN) who focuses on helping women find relief in perimenopause and menopause. Lisa has more than eight years of experience in the health and wellness space. She is also in perimenopause and experiences the occasional hot flashes, some anxiety, and irregular cycles. She is passionate about listening to her body, eating as much of a whole-food diet as possible, and exercising for strength and longevity.