Recipe of the Week: Avalanche Lily’s Dairy-Free Sweet Butternut Squash Cream Soup

When I discovered that I was intolerant to milk products, I was forced to create dairy-free versions of some of my recipes. This is one of my favorites and uses canned coconut milk. (I haven’t yet tried this with reconstituted powdered coconut milk, but I plan to.)


1 large butternut squash

1 medium onion

3 medium sized apples

1 Tablespoon or two or three cloves of garlic (or amount to your taste, I use Kirkland brand diced/chopped garlic)

1 13 oz can Coconut milk (I use Native Forest Brand, Unsweetened)

1 Tablespoon coconut oil (for frying)

Himalayan salt, to taste


Bake the butternut squash in the oven at 350 degrees for about an hour.

Sometimes I split it, gut it, and place it on a cookie tray cut sides down with some water and bake it.  Other times I put the whole squash in the oven, bake it and gut it afterwards.  That takes a bit longer. Just test it with a fork to make sure that it is soft. Sometimes I bake the squash a day or two in advance and refrigerate it until needed.

I then peel and dice the onions, garlic, and apples and fry them up in a skillet on the propane stove, in coconut oil.

Next, I put the fried onions, garlic, apples, and butternut squash into our electric blender. I add the coconut milk and then blend it.  I add water to thin it out as needed.  Sometimes it takes two or three batches to get all of the squash blended.

Finally, I put the blended batches into a large ceramic bowl, mix them thoroughly together with a spoon. I put the ceramic bowl in 200 degree oven to warm the cream soup before serving it.

Note: I forgot to mention in my first recipe that we also have a hand crank Vortex blender–for if ever a time comes that we’re without electricity long term.

Serving Suggestions:

We serve the soup with cheddar cheese and crackers, for those who can eat those.  Sometimes we eat it as a main dish and other times it is a side dish to a larger meal.

Useful Recipe and Cooking Links:

Patrice Lewis (of Rural Revolution blog fame) recently posted this: Recipe for fried apple pies

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Several years ago, Enola Gay (editor of the inspiring Paratus Familia blog) shared her great recipe for Blueberry (or Huckleberry) Buckle.

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Do you have a favorite recipe that would be of interest to SurvivalBlog readers? Please send it via e-mail. Thanks!


  1. Madam,
    We are on a similar diet because of similar problems with the factory stuff manufactured to simulate ‘foods’. Accordingly, we read the ingredients labels of each product offered in a store prior to considering an acquisition.*

    Many canned products marketed as ‘coconut milk’ have less than 13% coconut, and the remainder is water and stabilizers and thickeners such as guar. Preservatives? I grew-up on the east coast of the Pacific in Panama, so I have some familiarity with the original packaging, its taste and appearance.

    *Of could, we prefer foods without labels == an apple, a yam, a squash, a feral hog. Venison. Irish onions. Garlic. Limes. Foods we could always recognize irregardless of no labeling.

  2. While sailing through the Pacific Islands I acquired the coconut scraper used by the locals to scrape the half shell of coconut. This grater/scraper was attached to a board that one sat on with it protruding between your legs. A bowl was placed on the ground below to catch the shavings. Water was then added to the bowl of shavings where they would kneed and squeeze the water between the coconut shavings and you had coconut cream! Of course it’s easier to buy the dried coconut where you add water to it to make the milk. I do not like the canned versions out there as they have added ‘thickeners’, but use the canned on fresh fruit that I have in my freezer along with a handful of nuts, a sprinkling of cinnamon and this is my breakfast. Can’t say that I’ve seen whole coconuts in the grocery store where I live.

  3. Thanks for the recipe. I’ll start adding apple to my base. Yum.
    I bake several butternut squash, gutted, at a time. I then scoop out the cooked squash and freeze it in 1-quart ziplocks, about 2 cups. Since I live alone, this is usually the amount I use for soup.

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