The Adia Blog

Stories about our journey, our members, and useful information about fertility.

Fertility diet: winter warmer squash soup

Now that the days are getting shorter, it definitely feels like we are entering winter. And there is nothing better than a good winter soup.  This squash soup is packed full of vegetables, and the spice makes it nice and warming.

Pumpkins seeds are a great source of mono-saturated fats – and research shows that adding in more healthy fats and less trans fat can improve fertility.

Mono-saturated fats are a source of healthy fat you should emphasise – and can be found in olives and olive oils, nuts, nut oils/butters, avocados, sesame, pumpkin and other seeds. 

Adding seeds as a topping to your soup is one easy way to get more mono-saturated fat in your diet.


2 tbsp olive oil

sprig of rosemary (or can used dried) 

3 garlic cloves

1/2 medium chilli, finely chopped  

1 medium butternut squash, peeled and cubed

2 carrots, peeled and cubed

1 large potato, chopped

2 celery sticks, peeled and cubed

1 medium onion, chopped

pinch cumin seeds

1/2 tsp chilli flakes

pinch smoked paprika

2 pints veg stock

  1. Heat oil in a large saucepan
  2. Add garlic, chilli, paprika, rosemary and cumin seeds and heat for 30 seconds (do not colour, you only want to release the flavours).
  3. Add all the vegetables – you do not need to worry about chopping them too finely, as you are going to blend them
  4. Soften the vegetables for 2 minutes until they are fully coated in the spices.
  5. Add the stock, turn down the heat and allow the soup to simmer for about 45 mins.
  6. Once cooked blend with a hand whisk.
  7. Season to taste (if you like spice, you might want to add more chilli!)
  8. To serve – sprinkle with feta and pumpkin seeds.

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