As the weather turns cooler, those of us in the Northern hemisphere began to dream of soups, teas, and gingerbread. Like most things in life, our bodies are greatly affected by season changes. Gentle, warming foods like stews and soups and spices like cinnamon, ginger, fennel, and cardamom help “stoke” the digestive fire in our bellies, strengthening our digestion and our overall health. If you have a tendency to catch colds and flus, feel cold, or are just generally more fatigued this time of year, here are some tips:

  1. Limit raw foods, especially foods right out of the refrigerator.
  2. Increase cooked food.
  3. Eat soup! Soft, cooked foods like soup are incredibly nourishing and strengthening.
  4. Incorporate spices, especially warming spices like those listed above.
  5. Drink warming beverages, like chai tea and golden milk. Avoid drinking ice water and other iced beverages. ​Check out this recipe for golden milk from Claire Murray.
  6. Use warming self-care practices. Go on a brisk walk, take a hot bath, or snuggle on the couch with a cup of tea.

Creamy Butternut Squash Soup with Cinnamon

Fall Recipe: Creamy Butternut Squash Soup with Cinnamon

Serves 8

3 T. Olive Oil, divided
1 large onion, diced
2 stalks celery, diced
1½ pounds peeled and seeded butternut squash, cut into 1-inch cubes
4 garlic cloves, minced
1 ½ tsp cinnamon
1 tsp. ground ginger
¼ tsp. cloves
3 cups chicken or vegetable broth
1 ½ cups coconut milk
Salt and pepper to taste


  1. Heat 2 T. of olive oil in a large stockpot over medium heat. Add the onion and celery. Sauté for about 5 minutes until the onion begins to turn translucent.
  2. Add squash, cook for 7-8 minutes, stirring occasionally to prevent burning.
  3. Reduce heat to low and add garlic; continue cooking until all vegetables are a nice brown caramel color, about 10 minutes longer.
  4. Add cinnamon, ginger and cloves; continue to sauté until fragrant, about 30 seconds to 1 minute longer.
  5. Add broth; bring to a simmer over medium-high heat. Reduce heat to low and simmer, partially covered, until squash is tender, about 10 minutes.
  6. Allow to cool slightly (for about 15 minutes). Once cool, use an immersion blender to puree until very smooth, 30 seconds to 1 minute.
  7. Add enough coconut milk so the mixture is desired consistency.

Serve with a drizzle of olive oil, and more coconut milk as desired.