October is the perfect time of year to add a little pumpkin to your diet.  The pumpkin that we are referring to is Cucurbita moschata,  known as the Butternut squash in North America, known as the Butternut Pumpkin in Australia and New Zealand. This fun, unique, seasonally appropriate ingredient provides a great tasting change of pace to your liver healthy diet.  The butternut squash has a sweet, nutty taste similar to that of a pumpkin. It has tan-yellow skin and orange fleshy pulp with a compartment of seeds in the bottom. When ripe, it turns a beautiful shade of deep orange and becomes sweeter and richer in flavor. Butternut squash is a good source of vitamin C, manganese, magnesium, and potassium; and it is an excellent source of beta-carotene and vitamin E.  Your body converts Beta-Carotene into vitamin A and may help slow the aging process and reduce the risk of several types of cancer. Unlike true vitamin A, beta-carotene is not toxic to the liver when consumed in large amounts making it a great ingredient for those of us concerned about liver health. Pumpkin is also a good fat-free, low-calorie source of fiber.  Get a little Pumpkin in your diet this fall with this liver healthy pumpkin potato soup!


1 small ripe butternut squash (butternut pumpkin), peeled and diced

1 large potato, peeled and diced

1 large onion, chopped

2 large garlic cloves, sliced 

1 liter of salt-reduced chicken stock

1 tablespoon olive oil

1 vegetable stock cube (dissolve in 1 tablespoon of hot water)

1 teaspoon turmeric powder

2 tablespoons light cream (optional)


Cooking Directions

  1. In a large pan, gently fry the onion in olive oil over medium heat, add the sliced garlic cloves and cook until soft.
  2. Add the turmeric powder and cook for one minute.
  3. Add all the prepared vegetables and the chicken stock, then raise heat and bring to a boil.
  4. Lower heat to simmer, cover with the pan lid and simmer gently until the vegetables are tender.
  5. Blend the soup and add cream (optional)
  6. Serve and Enjoy!

This recipe serves 4 to 6 people.  If you like this recipe please comment or share it via email or your favorite social media.  Thanks!

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