Grow Some Guts: Lemon Lime Fennel Leek and Summer Squash Soup



Hey Y’all! 

As my program winds down (under a month left!) I am going to try to start focusing on posting recipes which emphasize foods that are gut supportive. I started the GAPS (Gut and Psychology Syndrome) Diet recently in order to address the healing of my intestinal lining. In short, a damaged intestine can lead to a myriad of symptoms, some mild, some painful, and some a large as autoimmune conditions (I have two of them). Piecing together my health timeline, its amazing to see how pretty much every episode of health conditions I’ve experienced for many years, fit under the umbrella of Increased Intestinal Permeability. To me, this is a gift. finding out that this may be the root really opens up a lot of healing for me. Using myself as a guinea pig means increasing my ability to offer this service to others in the future. Significantly more people have some damage to their intestines than they realize. There are so many causes, but hey… it can be helped with food… and that rocks! 

When I find time, I’ll post more about gut health and my progress. I am in the initial Intro GAPS Diet. I’ll be existing on soup for a few weeks. Soup. Soup.


I love Soup

(this is my mantra) 




Grow Some Guts!

Maybe that’s a little exaggeration; I don‘t want you to actually grow more intestines! But here’s the deal: your gut is the hub for your health and gut flora are the guardians and protectors of your digestive system. Plainly and simply, if you have a healthy gut, it’s likely you are a fairly healthy person overall.

Likewise, if your gut is damaged, so is your health. This seems very simple, but gut health has been underemphasized for a long time. The bacteria in your gut (good and bad) outnumber the cells in your body 10 to one, and maintaining a healthy balance is the foundation for your health–mental, emotional, and physical (, 2014).

When healing and supporting the gut, emphasize nutrient dense soups to detox and restore nutrient deficiencies.

This summery soup is free of starchy veggies, which feed pathogenic bacteria (though it is important to treat this on an individual basis. You may to fine with starchy veggies). Hits the spot!



  • 2 tablespoons coconut oil
  • 1 cup thinly sliced fennel
  • 2 medium leeks, roots and green removed, halved and sliced
  • 1 small, yellow onion, sliced
  • ½ teaspoon salt
  • 1 clove garlic, minced
  • 1 teaspoon minced fresh ginger
  • 1 cup quartered and sliced zucchini
  • 1 cup quartered and sliced yellow summer squash
  • 6 cup homemade mineral, bone, or vegetable sock
  • 1 tablespoon lemon juice
  • ½ tablespoon lime juice
  • 1½ tablespoons coconut oil
  • 1 tablespoon minced fresh dill
  • 1 tablespoon minced parsley
  • salt and pepper to taste


  1. In a medium pot, heat coconut oil on medium/high heat.
  2. Add fennel,leeks, and onion and sauté until fragrant, about 1-2 min.
  3. Add salt and stir.
  4. Add garlic and ginger.
  5. As the ginger and garlic begin to release fragrance, add zucchini and summer squash and sauté until slightly tender.
  6. Add stock and bring to a boil.
  7. Reduce to a simmer for 20-25 min.
  8. Stir in lemon and lime.
  9. Add coconut oil.
  10. Simmer 3 min and add dill and parsley.
  11. Remove soup from heat.
  12. Balance with salt and pepper and serve with sauerkraut as garnish.

Serves: 8

By Hannah-Pearl Warner


* Tips

– I really like to salt throughout this process. Starting as I saute the veggies. 

– If you do not lead a vegetarian or vegan lifestyle I suggest bone broth, and adding in shredded chicken, for extra protein. 

Bone broth is incredibly health supportive. Bone broth made with the joint tissue and bones of the animal provides a wonderful source of gelatin. Gelatin is great for building and lubricating your joints because it is very easily absorbed by your body and, therefore, quickly helps rebuild connective tissue. It is also great for your hair, skin and nails–an awesome source of protein. Bone broth heals your digestive tract! It is one of the most easily digestible foods and is particularly soothing to wounds along the digestive tract. It is also great for your brain! Your brain is mostly comprised of fat and needs good fat to support its functions. (, 2014)

I chose to use non-starchy veggies like zucchini, ginger (which is a great anti-inflammatory) and yummy alliums like onion, leek and garlic. Garlic is an anti-bacterial food, it can kill Candida, which is important because many who suffer from Leaky Gut also have a Candida overgrowth.




 GAPS Nutritional Program: How a Physician Cured Her Son’s Autism…
(2011, July). Retrieved from
Gabardy, Jaqueline, 20 Amazing Benefits of Bone Broth (2013, November).

One thought on “Grow Some Guts: Lemon Lime Fennel Leek and Summer Squash Soup

  1. wonderful! I was just thinking about you yesterday and wondering about your schooling …… I will try this soup!

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