Nothing sounds better than a bowl of comforting soup on a cold day. Try these recipes using winter vegetables.

Garlic Potato Apple Soup

In a large pot melt 2 Tbsp. butter over medium heat Add 1 large peeled, chopped russet potato; 1 small chopped onion (if not tolerated, skip and add another potato); 1 chopped fennel bulb and 2-3 cloves of fresh, minced garlic. Cook about 5 minutes until browned.
Add 3 cups reduced sodium, organic chicken or vegetable broth (or homemade stock) and 2 peeled Gala or Fuji apples.
Bring to a boil; remove from heat. Let cool about 10 minutes. Transfer in small batches to a blender and blend until smooth.
Return to pot. Stir in 1/2 cup cream or lowfat Carnation evaporated milk and heat through stirring to prevent sticking. Season to taste with salt, pepper, fresh rosemary, sage or thyme. Top with fennel fronds when serving. Makes 4 servings.

Cauliflower and Celery Root Soup

In a large pot heat 1/4 cup olive oil over low heat. Add 2 cups (2 onions) chopped, sweet onions (if not tolerated use 2-3 cloves of fresh, minced garlic). Saute over medium heat a few minutes but not browned. Stir in 2 cups diced celery root and 2 cups diced fennel bulb (plus 1/2 cup each if omitting onions) and saute 5 minutes, stirring occasionally.
Cut up and core a 2 pound medium head of cauliflower into florets. Add cauliflower, 2 cups low sodium, organic chicken or vegetable stock and 2 tsps kosher salt. Bring to a boil, lower heat and simmer uncovered for 20 minutes. Remove from heat. Let cool 10 minutes.
In small batches, puree soup in a blender until smooth. Pour blended soup into a large pot. Stir in 2 Tbsp heavy cream or evaporated milk. Add salt and pepper to taste and heat until hot. Top with fresh chives or parsley and toasted, cubed French bread when serving. Serves 6.



Does the holiday season have you running ragged? Here’s a slowwww-cooker recipe that will warm you up and not keep you in the kitchen too long.
If you’d rather take the time, just bring it to a boil on the stove, reduce to a simmer and cook stirring occasionally until the potatoes are soft (nuke the potatoes in the microwave first if you’re really impatient).

If made with organic vegetable stock, it is vegan as well. Add additional vegetables like spinach or kale if you need more fiber and vitamins, beans for vegetarian protein or grilled pork to satisfy the meat-eaters, too.

Serves 4
3 lbs. sweet potatoes, roughly chopped and peeled or not
1 sweet onion, chopped (if tolerated or omit)
2 stalks of sliced celery
2 chopped medium carrots
1-2 Tbsp minced fresh garlic
5 cups of organic low sodium chicken or vegetable stock
1 cup of coconut milk
Sea salt and freshly ground pepper or cinnamon, all-spice or nutmeg (if tolerated) to taste
Place all ingredients except the coconut milk in a slow cooker. Season to taste with salt and pepper. Cover and cook on low 6 hours or on high for 4 hours. Puree everything in a blender or leave chunky. Add coconut milk, stir thoroughly and cook another 30 minutes. Adjust seasoning and serve warm with a sprig of parsley for color.

Yield: about 4 servings


  • 1 tsp Extra virgin olive oil
  • 1 sweet onion, chopped (if tolerated)
  • 3 garlic cloves, minced
  • 1 tbsp turmeric (if tolerated), or more to taste
  • 1 carton broth (4 cups)
  • 1 cup red lentils
  • 3 cups cooked butternut squash
  • 1 cup greens of choice
  • Fresh grated ginger, to taste (optional)
  • Kosher salt & black pepper, to taste (I used about 1/2 tsp salt)


1. In a large pot, add olive oil and chopped onion and minced garlic. Saute for about 5 minutes over low-medium heat.

2. Stir in turmeric and cook another couple minutes. Add broth and lentils and bring to a boil. Reduce heat and cook for 10 minutes.

3. Stir in cooked butternut squash and greens of choice. Cook over medium heat for about 5-8 minutes. Season with salt, pepper, and add some freshly grated ginger to taste.

Note: If you have uncooked butternut to use, check out Martha’s recipe for cooking instructions.

Recipe adapted for the Interstitial Cystitis Diet by Elizabeth Braun, MS, RD from: 

Country Living Pumpkin Stew

November 19, 2012

This recipe requires cooking a real pumpkin, but is worth the effort as stew can be served in the shell. If cooking a pumpkin isn’t possible, substitute diced sweet potatoes. The recipe is from a Country Living Magazine edition published in the 1980’s.

pumpkin stew


  • 1 ½ pounds boneless beef round, cubed
  • 1 Tbsp butter
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
  • 4 cups water (2 of the 4 cups can be low sodium beef broth)
  • ½ tsp salt (less if using broth)
  • ½ tsp dried, crushed thyme
  • ¼ tsp dried, crushed sage
  • ¼ tsp ground black pepper
  • One 5 pound pumpkin (should yield about 3 cups)
  • ¼ cup flour and 1 cup water
  • 1 cup frozen peas


  1. In a large stock pot or 4 quart Dutch oven, brown beef in butter. Add onion and celery sautéing until browned.
  2. Stir in broth and/or water, salt and spices. Heat until boiling. Cook, covered I hour.
  3. To prepare pumpkin: Cut off top 2 inches of the pumpkin. Trim off a few inches from bottom of the pumpkin to make it flat, being careful not to cut through. Scoop out seeds and strings. Seeds can be cleaned and roasted later for snacking. Cut pumpkin flesh off top and bottom trimmings and add to beef that has finished cooking one hour. Cook additional 30 minutes.
  4. Heat oven to 350 degrees. Bake pumpkin shell on a flat pan with an edge for 20 minutes.
  5. Stir flour into 1 cup of water until smooth.
  6. Add to stew with peas. Cook, stirring until thickened.
  7. Spoon into baked shell and serve.
  8. Additional cooked pumpkin can be added or scraped from baked shell sides into stew.
  9. Don’t place pumpkin on direct heat.

For more IC friendly pumpkin recipes and tips on what to do with them this Autumn, check out this post!

Here’s a soup recipe to warm you up on cooler fall days.

ic friendly potato corn soup


  • 2 tablespoons butter or margarine
  • 1/4 cup grated carrot
  • 1/4 cup grated onion
  • 1/2 teaspoon salt
  • 1/4 teaspoon celery powder or celery seed
  • 1/8 teaspoon pepper
  • 2 cups hot milk
  • 1 cup mashed potatoes
  • 1 cup frozen corn kernels


  1. Saute carrot & onion in butter; stir in remaining ingredients. 
  2. Cook for 20 minutes, stirring occasionally. 
  3. Serves 6.