Food For Fall: Butternut Squash Soup with Spiced Seeds
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Food For Fall - Butternut Squash Soup with Spiced Seeds

Soup is an excellent way to nurture your body as you recover postpartum. Soups replenish moisture, which can calm your nerves and soothe your mind.

Vata is naturally imbalanced the days following birth and the dryness of fall can further aggravate Vata dosha. The soft, sweet qualities of butternut squash work gently to rebuild strength while the mild spices help to ease digestion, aid detoxification, and promote warmth. For nursing mamas, fennel is believed to be a galactagogue and may help to increase milk supply. The garlic and onion are antimicrobial, improve circulation, and boost immunity. All of these ingredients work in unison to provide an autumn meal that is fortifying, and (most importantly) delicious. 

Food For Fall: Butternut Squash Soup with Spiced Seeds
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Food For Fall: Butternut Squash Soup with Spiced Seeds
Butternut Squash Soup with Spiced Seeds
Serving Suggestions

As all new parents learn, one of your new superhero powers will be doing everything with one hand. Serving this soup in a mug makes it easier to nourish yourself while holding your little one.



  • 4 cups butternut squash 
  • 2-4 cups filtered water 
  • 4 tbsp ghee 
  • 1 tsp fennel seeds
  • 2 cloves of garlic 
  • ½ cup yellow onion 
  • ½ inch of fresh ginger 
  • ½ lime 
  • ¼ tsp freshly ground black pepper
  • ¼ tsp mineral salt

Roasted Butternut Squash Seeds:

Wash and dry the seeds. Toss them 1-2 tbsp of ghee, with a sprinkling of spices (black pepper, mineral salt, cinnamon, and chili powder are great). Place on a sheet pan and roast at 350° F for 10 – 12 minutes, stirring every 5 minutes or so. When the seeds are nice and crunchy, remove them from the oven and let cool.  


This recipe also works wonderfully with pumpkin or sweet potato. 

For a creamier soup, substitute 2 cups of water with full-fat coconut milk. (Keep in mind that coconut can be rather cooling to the body so, this might be best a little later in your sacred window). 

  1. Set the oven rack to the center position and preheat to 400º F.
  2. Wash and dry the butternut squash. 
  3. Using a large knife, trim the stem and bottom of the squash. Starting at the larger side of the squash, carefully cut in half lengthwise, using small rocking motions.
  4. Use a large spoon to remove the seeds (you can prepare these separately for a yummy snack or garnish for your soup – see the recipe below).
  5. Evenly spread 1 tbsp of ghee onto a large sheet pan. Brush the flesh of the squash with an additional tbsp of ghee and place cut side down onto the pan.
  6. Roast until a knife can easily pierce into the flesh (around 40 minutes depending on the size of the squash). Remove from the oven and let cool.
  7. Once cool, use a spoon to remove the flesh of the squash from the skin. Place the squash into a bowl, and set it aside. Discard the skin.
  8. Heat 2 tbsp of ghee in a large stockpot. Add diced onions and saute.
  9. Peel and chop the ginger and garlic, and toss them in the pot when the onions begin to brown.
  10. Add salt, pepper, and fennel seeds. Continue frying for another 30 seconds or so, taking care not to burn the garlic. 
  11. Add the butternut squash and 2-4 cups of filtered water. Bring to a boil, then reduce to a simmer. Cook for about 15 minutes, then puree in a blender. 
  12. Squeeze the juice of half a lime into the finished soup.

Enjoy warm, served in your favorite bowl or mug. Garnish with roasted spiced squash seeds or pepitas if you’d like.

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Healing Recipes for the Newborn Mother is a beautiful e-book filled with essential insights & exquisite recipes for the first 10 days after birth.
Recipe compliments of

Mara Holloway

Postpartum Ayurdoula, Transpersonal Healing Practitioner, Blog Contributor

Mara Holloway is a Postpartum Ayurdoula, Transpersonal Healing Practitioner, mother, and graduate of the Ayurvedic Postpartum Caregiver program. She entered into sacred mother care after giving birth to her son and witnessed first-hand the vital role postpartum care plays in overall health and wellbeing. Mara is passionate about helping women enter into motherhood and beyond with ease, grace, and empowerment. Through sacred ceremony and ritual, she helps women navigate feminine rites of passage and connect with their innate wisdom and truth. She serves new mothers in the Orlando area and offers virtual services for women in her broader community.

Here at the Center for Sacred Window Studies, we share voices from many perspectives and backgrounds. We believe that the sacred weeks post birth, and the experience of humanity is experienced in countless ways. We learn by listening to one another and honoring our stories. The views and opinions of our writers do not necessarily reflect the mission, viewpoints or opinions of the Center for Sacred Window Studies.

Food For Fall: Butternut Squash Soup with Spiced Seeds
Food For Fall: Butternut Squash Soup with Spiced Seeds

Conscious Postpartum Caregiver Program

Inspired by Ayurvedic Principles

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Conscious Postpartum Caregiver Program

Inspired by Ayurvedic Principles