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Fall Recipes: The Perfect Heart Warming Pumpkin Soup

fall recipes

I am a cook that uses seasonal fruits and vegetables in recipes fitting for what time of year it is. Summer being my favorite because of the abundance of sweet fruits and vegetables available. Once summer is over and fall hits the air I look forward to heartier vegetables like sweet potatoes, cauliflower, butternut squash, broccoli, pumpkin and more. I love to make soup using fall and winter veggies and one of my favorites is Pumpkin. Not only is it satisfyingly delicious, eating pumpkin supports heart health because of the fiber, Vitamin C and potassium which helps hypertension and high blood pressure. Whether at the dinner table, sitting by the fireplace to warm up,  or wrapped in big snuggly blankets on the couch in front of the TV with Tony and the dogs, I feel there is no better feeling. When my kids are there to join us (they visit often thank God)  it is the happiest place on earth to me!

Don’t forget to save the pumpkin seeds because they are super good for you! Recipe included on how to roast pumpkin seeds.

According to MEDICAL NEWS TODAY   “Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. This combination ha benefits for goth the heart and liver. The fiber in pumpkin seeds helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease”.





fall recipes


Serves 4-6

1/3-cup extra virgin olive oil

2 medium onions, peeled and sliced thin

4 scallions, chopped coarsely

1 tablespoon dry sherry

1-teaspoon ground cinnamon

1/8 teaspoon ground cloves

1/2 teaspoon freshly ground nutmeg

1-1/2 teaspoons kosher salt

Pinch of cayenne pepper

1 (29 ounce) can pure organic pumpkin (not pumpkin pie filling

1 quart homemade chicken stock or store bought organic chicken or vegetable broth.

(4 ounce) full fat cream cheese, cut into small pieces. Measurement for ounces are on the cream cheese  package.


  • 3 tablespoons sour cream,
  • 4 scallions, finely chopped small
  • 1 small jalapeño, sliced thin (optional)
  • 1/4 cup pomegranate seeds
  • Walnut oil or olive oil for drizzling
  • 1/4 cup toasted pumpkin seeds (recipe below)
  • cayenne pepper to taste


  1. On medium – high heat, heat a saucepan or stockpot until hot. Add olive oil, onions, scallions and stir.
  2. Turn heat down to medium. Sauté until the onions start to caramelize ( about 10 to 12 minutes.) Add sherry and stir.
  3. Add the cinnamon cloves, nutmeg, salt, cayenne pepper, pumpkin, mix well.
  4. Add the chicken stock and stir until all of the ingredients are blended together.
  5. Lower the heat and simmer for 40 minutes, until the soup starts to thicken slightly. If the soup is too thick, add more chicken stock or water, 1/2 cup at a time. Turn off heat.
  6. Fill a blender halfway with the soup and half of the cream cheese, blend unit smooth.
  7. Pour back into soup pot. Continue the process with the rest of the soup and the cream cheese until everything has been blended well.
  8. Place the soup pot back on the stove and heat through.
  9. Serve soup piping hot, divide the garnish for each serving with a dollop of sour cream, finely chopped scallions, chopped jalapeño, pomegranate seeds, a drizzle of walnut or olive oil, pumpkin seeds and a pinch of cayenne!

fall recipes



1 tablespoon extra virgin olive oil

2 cup pumpkin seeds

½ teaspoons garlic powder

½ teaspoon onion powder

½ teaspoons salt

¼ teaspoon cayenne pepper

½ teaspoon ground chili powder

½ teaspoon ground cumin


Pre-heat 350 F.

Scrape out the seeds of your pumpkin and make sure you remove any unwanted pumpkin rinds and slimy threads.

Soak and clean seeds in a bowl of cool water for 15 minutes then drain.

Fill a small pot with water and a ½ teaspoon kosher salt. Bring the water to a boil add seeds and boil gently for 12 minutes.

Pour the seeds onto doubled up paper towels and pat dry. Place clean and dried seeds aside in a bowl add olive oil and toss.

In a small bowl whisk together garlic and onion powder, salt, cayenne pepper, chili powder and cumin. Add to seeds and toss making sure to coat the seeds.

Spread the seeds evenly on a baking sheet and bake for 15-20 minutes checking a couple of times to make sure seeds are not burning. Shake the baking sheet halfway through roasting. When they are ready, remove sheet pan from the oven and cool.

Enjoy pumpkin seeds as a snack, scattered over soups, tossed in salads, in cereals, on yogurt, and in smoothies!


fall recipes


The beta-carotene in pumpkin helps protect from the damaging affects of the suns UV rays. I use it as an all natural face mask that exfoliates and soothes. I use is two times a week.  I also use it on my hands to help moisturize and reduce age spots!

Here is all you need!

¼ cup plain pureed organic “pumpkin” not canned pumpkin pie filling

1 tablespoon natural organic honey

1 tablespoon whole fat milk.

¼ cup almonds ground small

Place all the ingredients in a small bowl and use a whisk to beat together until creamy smooth.

Apply to a clean dry face. Leave on for 20 minutes.

Just before washing your face use your hands to scrub the almonds gently into your skin. Wash off with a face cloth in warm water.

Apply your moisturizer!

Save left over pumpkin puree for smoothies, soup, or baking. Puree will last in the refrigerator for 5 days in an airtight container.

If you wish to double the recipe store in an air-tight container and store in the refrigerator for up to 3 days.

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