Creamy butternut and hemp seed soup — #foodie friday


I’ve been learning to cook and eat all over again since I changed to a low histamine diet. The list of disallowed foods has changed drastically for me and I’m not eating animal products again for the first time in quite a long time (with the exception of ghee, which I make myself in my kitchen with grass fed, hormone free unsalted butter). I will be writing a post eventually that shares about this really big change in my diet.

This soup features hemp seed milk that I made in my kitchen to thicken and make it creamy. It turned out very good.  I was quite pleased and it’s my first recipe I’m sharing on the blog since I went low histamine. You may have noticed that Foodie Friday skipped a few weeks of recipes while I was figuring out how to eat again.

This is good soup, anyone can enjoy it, you don’t need to be histamine intolerant.


● 1 small to medium butternut squash
● 3 cups chopped celery
● 1 small bunch fresh chopped parsley
● 1 onion chopped
● 1 cup hemp seeds
● 2 cups water
● 3 – 5 cups stock, use as much as you need to get the consistency you like (I made a homemade veggie stock on another day that I then froze. You can use any stock you prefer vegetarian or meat based)
● fresh sage/rosemary/thyme to taste — pick and choose your fresh herbs. We have these three in our garden and they were great all included in this recipe. If you’ve not got fresh herbs you can use a similar bouquet of dried herbs. I used a couple of tablespoons. Dried herbs you’ll want to use somewhat less. Experiment and taste.
● salt/fresh ground black pepper to taste
● 2 tbls ghee (You can use coconut oil or butter instead or whatever fat/oil you prefer)

Roast the butternut squash at 400 degrees F until it’s soft. It took about 1 hour for mine. It will vary a bit according to the size of the squash. I leave mine whole, you can also cut it in half, cut side down on a pan and that will take less time.

While the squash is cooking sautee the onion and celery in the ghee. Let it get very lightly browned. Add the stock, the parsley and other fresh herbs and let simmer. You can save some stock for while you’re pureeing the mixture so you can control how thick the soup is. If need be adding a bit of water at the end would be fine as well.

Make the hemp milk by blending the cup of hemp seeds with 2 cups of water. You may want to add a bit more water if it’s too thick.  You can use the immersion blender or a regular blender. I leave the seed pulp in the milk too. If you don’t want to do that you can filter the milk through a nut bag.

When the squash is finished roasting cut it in half and scoop out the seeds. You can toss these or you can roast them like pumpkin seeds. Then scoop out pieces of the squash into the soup. Add your salt and pepper to taste and the hemp milk.   Once it’s all in there and all the veggies have softened from simmering puree the whole thing. I use my favorite small kitchen appliance again: the immersion blender. If you’ve not got an immersion blender a regular blender will do, just transfer the soup in batches to the blender.

This soup turned out to be a very hearty cream soup and was enough to satisfy me all by itself for a meal. I froze left-overs in single portion pyrex containers for later eating. Those of us with histamine intolerance cannot eat left-overs unless they’ve been frozen immediately after cooking. Histamine develops quickly on food that has been cooked.

Eating wholesome whole read food is important for body/mind/spirit health and well-being. I’ve written a lot about my adventure with diet and healing here:  Nutrition and gut health, Mental health and diet

And you can find more Foodie Friday posts and recipes here.

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