Thirsty Thursday: Pumpkin Soup and Turkey Scramble

Fall is in the air! Are you lounging in sweats yet, or is that just me?

Regardless of your outerwear choices, Fall calls upon us to nourish our bodies with warm comfort foods. Most of the times, these foods are laden with fat and salt and sugar…hence the sweats ;)

You can avoid the holiday weight gain pitfall with some planning, prep and a few good recipes. Here are two comforting foods to get you started.

Pumpkin Soup

Unlike traditional pumpkin soup, this soup is dairy free and very low in fat and calories, however it packs a punch for nutrients to keep your skin glowing throughout the colder season. Bonus: it’s a cinch to make.


4-5 large carrots, washed and chopped

1 onion, chopped

2 sweet potatoes, skinned and chopped

2 cups low-sodium chicken stock

1 large can pumpkin puree (NOT pumpkin pie)

1-2 tablespoons coconut oil (EVOO can sub)

Spices of choice


Place large soup pot on low heat and add oil.

Add in onion and a pinch of salt, allow onion to turn translucent

Add in carrots and potatoes, cooking over medium-high heat until slightly done

Add chicken stock and bring to a boil

Boil for about 5-7 minutes, then add pumpkin, stir and add spices of choice: for sweeter soup, add nutmeg, ginger and a sprinkle of cinnamon. For more savory soup add garlic powder, pepper, chili powder and paprika.

Stir together well and cook another 5 minutes or until carrots are cooked through.

Dish the soup into a high-powered blender (I favor the Vitamix) and run on speed 3 for a minute or 2. This recipe makes about 16 servings (NO LIE!) so can it up and give it away or freeze it. Always serve warm.

Turkey Scramble

This recipe can be enjoyed in the soup above for extra protein OR even as a breakfast dish. Play around with your vegetables and seasonings to make it unique each time.


1 pound ground turkey breast meat

1 onion, chopped

3 garlic cloves, chopped

3 celery stalks, chopped

1 bell pepper, seeded and chopped

1 can chickpeas, rinsed and drained

1 tablespoon EVOO

Seasonings of choice


Place EVOO in large pan on medium heat and add onion, garlic, celery, pepper and a pinch of salt. Cook until the onions become translucent.

Add the chickpeas and cook until brown, then remove onion, garlic and chickpeas and ADD turkey. Play with your tastes here, but I love Ms. Dash for the sheer easiness of it. You can also add chili powder, red pepper flakes, black pepper and garlic powder for a chili-like taste with your soup.

Rule #1: PLAY WITH YOUR FOOD! Get to know what works best in your mouth and your kitchen. Take over your kitchen and don’t be afraid to make a mistake or 2. You’ll bounce back in no time.

Until next time….

Peace, love and lunges,


Cook turkey until no pink shows, then drain and rinse any remaining fat and oil. Return all to the pan and add seasonings.


I could really come up with something every day of the week! Today is going to be awesome though.


Oh yeah! Everybody loves fries and I’m giving you, not only a healthier way to cook them, but a healthier fry in and of itself. Read all the way down so you can see come variations, then get in the kitchen and get creative!

Shopping list:

  • 3-4 medium sweet potatoes
  • 1 tablespoon EVOO
  • 1 tablespoon whole wheat flour*
  • Sea salt and pepper to taste
  • Additional spices and herbs: dill, rosemary, thyme, cilantro, parsley, cinnamon (for sweeter fries).

Prep work:

  • Slice potatoes into strips (about the size of your pinky) or chips (small, thin rounds). Try to get them cut as evenly as possible.
  • Place in LARGE bowl. NOTE: I slice them the day before, cover with really cold water and throw in some fresh rosemary= heavenly.
  • Add EVOO and mix. Use your hands, they won’t bite.
  • Add flour* and herbs/spices and mix.
  • Put them evenly on a baking sheet and bake at 425 degrees F for 45 minutes THEN for crisper fries, turn the broiler on HIGH and leave them in for another 10 minutes.
  • Serve warm with a small dusting of sea salt and some no sugar added ketchup.

Now, if you want these to REALLY take on the “fried” texture of fries, you’ll have to do more work. The BEST way I’ve found is to use panko bread crumbs (found in the Asian foods) and egg whites. After mixing everything together, roll the potatoes around in the egg whites then toss them through the bread crumbs. Same cooking process.

*If you have a wheat allergy, you can omit this altogether OR use ground flax, ground millet, or ground spelt.

To be honest I most enjoy these with an open face buffalo and avocado burger, loaded to the brim with fresh veggies, but I cook them almost every week and we have them with everything! Sweet potatoes are one of your true super foods in that they offer up vitamin A, E, and C as well as plenty of good fiber and energy boosting good carbohydrates. Don’t overdo the ketchup and ruin all you’ve worked for though, limit the serving to 1 tablespoon. 3-4 potatoes will get you about 6 generous servings of fries topping out at around 95 calories and 2 grams of fat.

Stay on the FIT track!