NOW that the leaves are turning and there’s a little SNAP in the air, it’s time to think about “warming” foods rather than those icy little smoothies we were whipping up all. summer. long.

This won’t be a shock to anyone but, especially in October, but how about a Pumpkin Soup that is full of fiber, omega-3’s, healthy fats (yes, they are a real thing!), and immune boosting superfoods (something we can ALL use these days, right?).



  • ½ Tbsp. olive oil
  • 1 sweet onion, diced
  • 1 tablespoon minced garlic
  • 1 teaspoon ground ginger
  • 1 head cauliflower, florets diced (about 5 cups of florets total)
  • 4 cups vegetable broth or chicken broth
  • 1 (15 ounce) can unsweetened pumpkin puree (about 1.75 cups total)
  • 1 tablespoon maple syrup (or brown sugar) (or for a slightly sweeter soup, use 2 tablespoons of maple syrup or brown sugar)
  • 1 tsp. salt, to taste
  • 1/2 cup full-fat canned coconut milk (or substitute with heavy cream)
  • Optional garnish: sliced green onions, chives, or sour cream


  1. Heat oil in a large pot over medium heat. Add onion and sauté until soft and translucent (about 5-10 minutes). Add garlic and ginger and cook for about 1 more minute, stirring.
  2. Add cauliflower, broth, and pumpkin. Turn heat to high, bring to a boil; cover. Reduce heat to low and simmer (covered) for about 20-30 minutes or until cauliflower is tender.
  3. Stir in maple syrup, salt and coconut milk.
  4. Remove from heat and use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, just transfer the soup to a large blender and puree until smooth. Be careful with the hot soup!

It’s soooo smooth and warming! Thanks seasoned mom!

xoxo, Rosanna
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