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.