Pumpkin soup a fall fave


Fall is the perfect time of year to make some delicious hearty soups. This low-fat pumpkin soup is perfect on a chilly day, or as an appetizer for a Thanksgiving dinner. This recipe is adapted from one of my new favorite soup cookbook Mr. Sunday’s Soup. It is a fast and easy 25 minute recipe.
1 tbsp olive oil
1 medium yellow onion,  chopped
1 tbsp curry powder
1 tsp cumin
1 tbsp of brown sugar
3 cups fat-free, low sodium chicken or vegetable broth {more or less depending on the thickness}
1 15-ounce can organic pumpkin
2 ripe Bartlett pears, peeled, cored and chopped
3 strips of bacon sliced or thinly sliced prosciutto
Freshly ground Black pepper to taste

garnish:sour cram or greek yogurt

Add bacon or prosciutto and olive oil to Dutch oven pot and saute until crispy. Remove with a slotted spoon to a paper towel to drain. Add chopped onion, brown sugar, curry power, and cumin to the pot and saute until the onions are tender, about 5 minutes. Stir in the pumpkin, 1/2 of the chicken broth{ add more as needed}, pears and pepper, bring to a boil, then reduce to a simmer for 20 minutes. Cool slightly and add all ingredients to blender and puree. Return back to the pot and reheat. Garnish with a swirl or sour cream or greek yogurt and bacon/prosciutto bits.

Ginger Carrot Soup

Now that the fall is approaching, I am determined to make healthy soups once a week.  The Ginger Carrot soup is rich in color, nutrients, vitamins and a great supper starter.  Carrots are nutritional must, no other vegetable contains as much carotene(a strong antioxidant) as carrots.  Carrots are also a great source of vitamins b,c and calcium pectate.  Ginger has been used as a natural remedy for many ailments, especially cancer.  So together they make a rich, tasty soup.  Also the added ingredient of coconut milk instead of heavy cream makes the soup rich in vitamins.

1 large onion-peeled and sliced

4 large fresh organic carrots-peeled and diced

4 cups organic low sodium chicken broth

2 T fresh grated ginger

1/4t nutmeg

1/2t curry powder

1/4 cup coconut milk

1T butter or oil

Slice the onion and saute in dutch oven or large pot until soft.  Add broth, carrots and ginger bring to a boil and reduce to a simmer, cook until carrots are tender (approx. 40 minutes).  Half way through add the spices.  When the carrots are tender remove from heat and stir in the coconut milk.  In half batches add soup to blender and puree.  Add back to pot and reheat and garnish as desired.

adopted from Food network Ginger Carrot Soup

Chilled Beet Soup

This truly is one of my favorite summertime soups.  It is adopted from a Bon Appetit recipe from years ago.  The color is spectacular and just looks healthy.



1 1/4 lbs. of beets

1 cup lite sour cream or greek yogurt

1/2 cup fresh squeezed orange juice or in a pinch use regular OJ

1/4 cup of white wine vinegar, plus 1 T of raspberry jam

1 cup buttermilk

2 apples peeled  and diced

1 T honey (optional)

Cook beets in large pot of water until tender about 50 minutes.  Let cool and peel.  Put all ingredients in blender and puree add more OJ if needed.  Cover and refrigerate for at least 2 hours.  Garnish soup with a scoop of sour cream and fresh mint.  Enjoy!

Butternut Squash and Carrot Bisque

There is nothing better to do on a rainy day than make a great soup.  One of my favorites and definitely a family hit at my house.   A rich thick soup, with tons of flavor and wonderful aroma while simmering.  It is quick and easy.


3 lbs. butternut squash

4 carrots or 15 baby carrots peeled and chopped

1 large onion, chopped

1 leek,white parts only and chopped

2 1/2 tablespoons butter

2 tart apples, peeled and chopped

1 ripe pear, peeled and chopped

3 1/2-4 cups chicken broth or 2 cups good apple cider and 2 cups water

2 teaspoons fresh thyme

1 teaspoon fresh sage

1/8 teaspoon nutmeg or 1 tablespoon curry powder

1/2 teaspoon kosher salt

1/2 teaspoon fresh ground pepper

Saute the onion and leek in the butter in a 4-qt saucepan over medium-high heat for 4 minutes or until tender.  Chop the squash into 1 1/2-inch cubes.  Add the squash, carrots, apples, pear and chicken broth (start with 3 1/2 cups and add if needed) to pan.  Add all spices and bring to a boil over medium-high heat and than reduce to a simmer for 20-30 minutes until squash and carrots are very tender.

Let cool to room temperature.  Puree the mixture in batches in a mixer (I find a mixer works better than a food processor for puree).  Combine all batches in a clean saucepan.

optional ingredients

3 tablespoons sherry

1/2-1 cup half and half

salted cashews or chopped walnuts for garnish

chopped green onions or chives for garnish

Sherry helps to deepen the flavor while half-and-half cream gives an added richness to the soup.