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Soup’s on

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What I love so much about the fall and as we inch closer to winter, are soups, stews and chillis. To me there is nothing better than brewing up a big batch of hot, tasty, nourishing goodness.

Soup, how do I love thee, let me count the ways:

  1. You cook up in one big pot.
  2. You can be made quickly.
  3. You require just a few ingredients.
  4. You are tasty and comforting.
  5. You are easy to clean up from.
  6. You keep me warm on chilly days.
  7. You are easy to digest.
  8. You are healthy and nutritious.
  9. You can be blended smooth or served chunky.
  10. You are a full meal or a snack.
  11. You give me additional servings of veggies.
  12. You provide lots of vitamins and minerals.
  13. You provide many meals.
  14. You can be frozen and reheated.
  15. You can be made in a crock pot and enjoyed later.
  16. You can help with weight loss.
  17. You are soothing when I’m not feeling well.
  18. You don’t require expert cooking skills.
  19. I can blend you to hide certain disliked veggies.
  20. I enjoy you for breakfast, lunch or dinner.

Participants in my 8-week Sugar Shift program have been enjoying a variety of easy, quick nutritious healing soups and chillis. Here are a couple of their favourites:

Butternut Squash Soup

Servings = 6 – 8

  • 1 whole butternut squash, peeled, seeded and chopped
  • 1 whole onion, chopped
  • 1 quart organic low salt, chicken or veggie stock
  • 1 tsp. ground cinnamon
  • 1 tsp. salt
  • 1 tsp. ground nutmeg
  • 2 tbsp. coconut oil

Sauté chopped onion in coconut oil in a large pot. Add in cinnamon, nutmeg, and salt. Add chopped butternut squash to pot, and pour in broth. Boil the butternut squash in the broth until tender. Puree soup in a food processor or high-speed blender until smooth. Garnish with a sprinkling of cinnamon and chopped walnuts.

Pinto Bean Chilli

Servings = 4-6

  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 small sweet potato scrubbed & cubed
  • 1 small red pepper cubed
  • 16 oz. cooked rinsed pinto beans
  • 8 oz. crushed tomatoes
  • 1 tbsp. chilli powder
  • 1/4 tsp. cayenne
  • 2 tsp. ground cumin
  • 2 tsp. fresh oregano
  • 2 – 3 tbsp. chopped fresh cilantro
  • squeeze of lime

Over medium-high heat, sauté the onion in water until soft. Reduce the heat to medium. Add the garlic and sauté for 1minute. Add the sweet potato and cook till almost tender – 8 minutes. Add the red pepper, pinto beans, tomatoes, chilli powder, cayenne, cumin, oregano, and cilantro mixing everything together. Squeeze some fresh lime juice in. Simmer for 10 minutes. Serve topped with sprig of cilantro and wedge of lime.

* This post was originally published in the Herald Community on November 25, 2014

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