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What is a Potage?

Updated: May 31, 2023

Historically, the origins of potage is any soup that starts with a base of puréed vegetables and herbs. It is a thick, opaque soup. Potage originated from Provincial French cuisine that started with a potato base. In modern times, it's basically thick, blended soup from almost any vegetable. If you can roast veggies, toss in your favorite herbs, and sometimes a little cheese, add water, broth or cream of any kind (yes, even plant based milk or cream), then you can make a delicious and nutritious potage. For added zing and nutrition, consider adding Liquid Aminos to substitute soy sauce and give a zesty, smokey hint in the flavor profile.

Any potage makes great entree or side with added protein powder stirred in at the end of cooking. The amino acids from Liquid Aminos will help your body metabolize the protein in the potage. The low-glycemic index carbohydrates of the vegetables will also provide lasting energy as a long-burning fuel for your body. The vegetables also offer a good amount of fiber. Add that to measuring your oil with a precise 1.5 tsp of oil, this can be a high protein, low-fat meal that will be a winner for everyone in your kitchen.

Thinking of easy to to cook and nutritious meal prep ideas? Blend up a one pot potage recipe. Before adding all the liquid to the recipe, reserve some of the blended potage to remain thicker than the rest and pack that away as a dip to compliment some of your entrees for the week. Add different spices and herbs to the thicker version - in various smaller containers - and you have completely different tasting recipes for each day!

Here's a picture of one of my favorite potage recipes. It's Butternut Squash Potage.

What should we name it though?

It'll need a smoky, sweet, zesty, and creamy name. Do you think that's even possible? For now, we can simply call it Delish Nutritionist FAVORITE Protein Butternut Squash Potage. I hope that isn't too boring and misleading of a name for what the recipe yields.

Delish Nutritionist

FAVORITE Protein Butternut Squash Potage


  1. 1.5 tsp Extra Virgin Olive Oil

  2. 1/3 cup Chopped purple/red

  3. 1 TBSP minced garlic

  4. 2 TBSP liquid aminos

  5. I0 oz Cubed butternut squash

  6. 1.5 cups Whole cherry tomatoes

  7. 1/4 cup hot water (plus more if needed)

  8. 1 dash of Celtic Salt

  9. 1.5 tsp thyme

  10. . 5 TBSP tomato paste (if desired)

  11. .5 tsp cayenne pepper

  12. 1 TBSP dried or fresh basil

  13. 1 tsp oregano

  14. 1 cup almond milk (or the milk or cream if your choice)

  15. 1/2 an avocado

Easy recipe directions:

(Don't think too hard. It'll be fine.)

  1. If you didn't buy the 10 oz bag of frozen butternut squash, like I did, prepare your squash by peeling and cutting your butternut squash into about 1 inch cubes. If you did buy the frozen bag of butternut squash, this step is already done. You don't need to defrost the bag first. Set up your mis-en-place first to keep the cooking process moving smoothly. The mis-en-place is all of your measured ingredients laid out in order of use on your countertop. the order of use is listed in the ingredients list from 1 to 13. Put your dutch-oven on the stove.

  2. Measure a tsp and a half of extra virgin olive oil into your pan and set the heat on the stove to medium. First cold pressed is the most anti-inflammatory option. Next add the chopped onion and minced garlic. Sauté for about 5 minutes or until the onions are tender. You can sauté longer and get them golden for bonus points. If, at any time in this recipe, something begins to stick to the pot, stir and add a little water.

  3. Add Liquid Aminos cherry tomatoes, and butternut squash to the mixture. Stir and break up any frozen butternut squash in the pot (if you're using frozen).

  4. Add salt, thyme, tomato paste, cayenne pepper, basil and oregano. Let this mixture cook for 10 minutes, or until it looks like the ingredients have begun to break down.

  5. Pour in the milk or plant based milk and stir in the protein powder. *****

  6. Add the avocado.

  7. Either blend the mixture with an immersion blender or pour it into a stand blender and blend until smooth. You might need to check smoothness by pressing the back of a spoon to the side of the pot and dragging the spoon up the side a few times or by simply tasting the soup. Let it cook for another 5 minutes.

  8. The potage is ready to serve hot or you can let it cool and pour it into containers for meal prep.

***** If you'd like to try reserving some of the cooked mixture for any kind of dip or spread for meal prepping, Stop at step 5 and don't add as much milk to make a soup. Only add enough to create a thick dip. Then, add the avocado and blend with any spice mixture you have in mind. I particularly like the Everything But The Bagel seasoning but you do what makes your heart happy! Blend a small batch of this and empty into small containers for enjoying later. To the rest, continue on with the recipe as usual.

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