Butternut Squash Sage Soup with Coconut Cream

A cozy autumn classic with grounding fats, soothing herbs, and gentle sweetness.

When the air turns crisp and the days shorten, there’s nothing more comforting than a bowl of warm, velvety butternut squash soup. At least, that’s my opinion.
This one is simple, deeply nourishing, and grounding — the kind of meal that slows you down and warms you from the inside out.

Butternut squash has long been celebrated as a fall superfood, and while it does glow with that golden, beta-carotene-rich color, there’s a little more to the story of what gives it that nutritional magic.

🍠 A Quick Note on Vitamin A

Most people think bright orange vegetables like squash, carrots, and sweet potatoes contain vitamin A — but they actually don’t.
They contain beta-carotene, which is a precursor (or inactive form) of vitamin A.

For your body to use it, beta-carotene must be converted into retinol, the active form of vitamin A — a process that depends on adequate zinc, fat, and healthy digestion.
That’s why pairing squash with nourishing fats (like butter, tallow, or ghee) helps your body actually absorb and use that beautiful color’s nutrients.

By contrast, preformed vitamin A (retinol) — found in animal foods like liver, egg yolks, and butter — is immediately usable by the body.

So while this soup shines with plant-based beta-carotene, the inclusion of healthy fats makes it more bioavailable and supportive of skin, immune, and eye health.

🌿 Ingredients

• 1 large butternut squash, peeled, seeded, and cubed
• 1 tbsp melted grass-fed butter, tallow, or ghee
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 1 tbsp fresh sage leaves, chopped (or 1 tsp dried sage)
• 4 cups vegetable or chicken broth
• ½ cup full-fat coconut milk (plus extra for garnish)
• Salt and pepper, to taste
• Optional: a pinch of nutmeg for extra warmth

🔥 Instructions

1. Preheat the oven to 400°F (200°C).
   Spread the cubed squash on a baking sheet, drizzle with butter, tallow, or ghee, and season with salt and pepper. Roast for about 25–30 minutes, until tender and slightly caramelized.
2. In a large pot, heat a small amount of fat over medium heat.
   Add onion and garlic, and sauté until softened and fragrant.
3. Add the roasted squash, sage, and broth.
   Bring to a boil, then reduce to a simmer for 10 minutes.
4. Use an immersion blender (or transfer in batches) to blend until creamy and smooth.
5. Stir in the coconut milk, season with salt, pepper, and nutmeg if desired.
6. Serve warm, drizzled with extra coconut milk and topped with a sage leaf.

✨ Benefits

This soup offers more than cozy comfort — it’s a lesson in nourishment and balance.

Together, these ingredients create a grounding, mineral-rich meal that nourishes both the body and the senses — helping you feel calm, steady, and reconnected to nature’s rhythm.

Butternut squash is rich in beta-carotene, the plant pigment that gives it that golden glow. But beta-carotene itself isn’t vitamin A — it must be converted into retinol, the active form your body can use. That conversion depends on having enough fat, zinc, and healthy digestion, which is why pairing squash with butter, ghee, or tallow makes so much sense.

Healthy fats (like grass-fed butter, coconut milk, or ghee) make the soup satisfying while supporting hormone health and nutrient absorption.

Sage adds warmth, flavor, and gentle support for digestion — traditionally used to soothe the nervous system and ease inflammation.

Guten Appetit!

Let me know how you like it!