After a rather "warm" summer, we can definitely feel the change in the air...and to be honest we're ready for it! As things start to cool down we are starting to look at what veg is in season that we can nourish our guts with. Think tasty and low FODMAP root vegetables and warming herbs and spices.
Have IBS (irritable bowel syndrome) doesn't mean a bland and tasteless diet - just be mindful of what veggies and (sometimes more importantly) what portion sizes you are choosing this autumn, to keep them low FODMAP.
For example this delicious butternut squash soup has been made with just about the right amount of squash, per serving, to stay within low FODMAP and, depending on whether you suffer with IBS-C (constipation dominated) or IBS-D (diarrhoea dominated) you should either peel the potatoes (IBS-D) or keep the skins on for added fibre (IBS-C).
Roasting the vegetables first gives it loads more flavour!
We also use, Bays Kitchen veg stock as it is made for those with IBS and for the oil we have used garlic infused oil. We are also only using the green parts of the spring onion.
So with all that in mind, why not make a batch of this comforting soup this week! Served with a chunk of crusty sourdough, it is the epitome of Autumn!
Serves 2 – enjoy one now and freeze one for later
Ingredients
- 120g butternut squash, peeled and cubed
- 2 medium potatoes, peeled and cubed
- Green tops of 3–4 spring onions, roughly chopped
- 2 tbsp garlic-infused olive oil
- 1 tsp smoked paprika
- ½ tsp dried thyme
- 600–700ml onion and garlic-free chicken or vegetable stock
- Salt and black pepper
- Extra spring onion greens, to finish
Method
Heat the oven to 200°C fan.
Toss the butternut squash and potato with the garlic-infused olive oil, smoked paprika, thyme, salt and pepper. Spread onto a roasting tray and roast for 25–30 minutes, turning halfway, until soft with lovely golden, caramelised edges.
Transfer the roasted vegetables to a saucepan. Add the spring onion greens and 600ml stock, bring to a gentle simmer and cook for another 5 minutes.
Blend until smooth and creamy. Add a little more stock if you'd like a thinner consistency, then taste and adjust the seasoning.
Divide equally between two portions. Serve topped with spring onion greens, black pepper and a drizzle of garlic-infused oil.
Allow the second portion to cool completely before freezing in an airtight container. Defrost thoroughly and reheat until piping hot when you're ready for it.
Pop the Autumn classic - When Harry Met Sally, or Practical Magic on the TV, grab your favourite wooly jumper and enjoy your soup the Autumnal way!
