so you know if you're trying to eat really healthy but sometimes I just want
something really warm and cozy and grounding well today we're going to show
you the perfect fall recipe that will be healthy but still really filling so
today we're making some creamy pumpkin soup but it's vegan it's healthy it's
soy free it's gluten free and it's really beautifying and great for your skin
great for your waistline need I say more? and best of all goes along with the
holiday theme exactly and sometimes people think soup is not a very filling
meal this is super filling and I'll give you some tips at the end of this video
what you can do to make it even more filling if you want just a little extra
crunch or something to add in there so let's go through our ingredients we're
using pumpkin of course because this pumpkin soup we have vegetable broth low
sodium if you can find no sodium that's even better but low sodium vegetable
broth we've got a can of coconut milk unsweetened everything you buy try to
get as plain as possible and then you are in control of what seasonings you
add we also have ground nutmeg and ginger and my favorite cinnamon and this
is ground cloves a little bit of cayenne this one's optional if you want just
like a little kick a little bit of sea salt and some extra virgin olive oil so
those are our ingredients now we can get started as you can see it's super simple
really clean and all this is going to come together beautifully oh we forgot
the onions and the garlic thats true these are the flavor enhancers garlic onions
and garlic flavor enhancers give us great immunity boosting
properties really great and so we're first gonna cook this on the stove then
we're going to go ahead and blend it to really puree it so let's get started!
Alright so Eric is behind the camera now just so you guys can get a closer look
at what we're doing so I'm just gonna open up both of these cans of pumpkin
make sure you rinse your cans always because you never know how they're
stored not always the cleanest
Alright we've got vegetable broth, which I'll set aside
this is one onion actually already chopped it before
this video just so I wouldn't cry too much on camera I don't know if you guys
have that reaction I have the worst reaction to onions and then we've got
three cloves of garlic especially in the fall and if it's getting colder in the
season trying to add garlic to as many cooked dishes as you can really good for
boosting your immunity it has antibacterial properties all right
you've got our minced garlic add these to the pot
add the onion
one tablespoon of olive oil we're going to cook this on low heat - (Medium High Heat!)
all right so we're gonna let that cook for just three to five minutes and then
we're gonna add the pumpkin and we're going to add the veggie broth so while
that's cooking let's just go over some quick health and beauty tips for pumpkin
so one of my favorite things which most people wouldn't know is that pumpkin is
full of water it's actually 90% water content so this is amazing for hydration
it's almost like up there with watermelon and remember hydration is
important for everything metabolism for your skin for aging so make sure you're
always staying hydrated that's really great it's also packed with fiber
everyone needs fiber fiber keeps you full it helps things move along it helps
get rid of toxins it's great for acne so both of these make it really great
ingredients lastly it's packed with vitamin A probably one of my favorite
ingredients in food because vitamin A is responsible for that cell regeneration
and cell turnover this is what we're going to need for anti aging getting rid
of all those dead skin cells in your skin and helping yourself make new skin
cells and just having that really bright beautiful complexion.
This is veggie stock I'm sure every vegetable stock is a little different it's just a mix of
vegetables this one's water carrot onion celery sea salt pear... Pretty good!
all right time to add the other ingredients
so just a quick note on canned foods if you follow any of my content I'm usually
always saying stay away from anything canned canned it's bad
that's because generally when you buy something candidates really high in
sodium so what I'm referring to is like can't veggies or can't fruit or I think
you should always have the whole ingredient but if it's something like a
puree you look in the only ingredient is pumpkin and there's no added salt or
sugars then it's okay so when it comes to veggies and things to put the whole
food but sometimes it's okay :)
so the coconut milk is what's gonna make it really creamy this is a big
misconception where some people think that the vegan or plant-based food can't
be creamy and rich and thick in texture but coconut milk is perfect for that
usually when you buy it canned it's a little bit thicker so it's great for
soups great for desserts healthy fats great for your hair great for your skin
I love coconut
okay so let's talk about maple syrup for one minute so I always
tell people to avoid sugar and I do mean that but there are some sugars if you're
going to use that are better than other so my favorite sugar or sweetener I
should say is stevia stevia is my favorite it's the most natural there's
no sugar in it after that I would say something like coconut nectar and then
maple syrup and honey so the reason I think these are okay is because they
have a lower glycemic index so what that means is when you consume these kinds of
sweets or sugars they don't spike your blood sugar up so much with which a lot
of times is what causes a lot of those nasty side effects so if you're going to
use it I actually would prefer that you use 100% whole real maple syrup versus
like the diet stuff because I'd rather just have the natural version than all
the toxins I come in a diet and this is just one tablespoon and this is a bunch
of servings so it's really okay all right so we're just gonna add all the
rest of the spices in there now two teaspoons of ground ginger
okay so we're adding half a teaspoon of cinnamon I love cinnamon if there's any
spice it's my favorite if I have to pick one at cinnamon it's because it adds
almost a sweetness to food that you wear you think you're eating sugar you're not
I put it in my coffee I put in my oatmeal not only does it add kind of a
cozy sweetness but it also helps to regulate your blood sugar while you're
eating it which is really cool so it's kind of a double positive there so the
more cinnamon you can add to anything you want the better what's this this is
ground nutmeg how much got 1/4 teaspoon you guys I
think you should consider nutmeg more I think it's sometimes it's like a
neglected spice people forget about nutmeg it's probably a lot of those like
holiday cookies you like or even like the pumpkin spice lattes it really gives
a really cozy seasonal flavor to food so I would even try adding this to your oatmeal or
your coffee anything you can do to not have those sweetened up syrups that
you get out is better so this combo right here the nutmeg the cinnamon and
the ginger are really great all right now we're going to add this little bowl of
spices over here
so we're gonna cook this on the stove but then after it's all heated up we're
actually gonna have just blend it so that it's a really nice consistency just
puree it in the Vitamix any blender will do!
the last thing was a teaspoon of sea
I actually have a hard time about this one because I get the sea
salt that you have to grind out so targeting it natural teaspoon so I just
do a little dash If you're going to use salt make sure you're always using sea salt
Himalayan salt sea salt it's much better it's packed with more minerals so never
use table salt there just a little if you don't know why you should avoid salt
just a quick rule to remember waterfall itself so rules of Osmosis it's what we
learned in like eighth grade science water follows salt so if you're eating
salty food you might wake up the next day with kind of a bloated face bloated
stomach it's almost like false water weight so try to avoid it if you can. But
sea salt is okay so we're gonna let that cook for 20 minutes just until it like
thickens up a little bit and then we're gonna just slightly let it cool blend
it in the blender and then we're done all right so it's been a little over 20
minutes and really not much is gonna happen to this because there's obviously
nothing that really needs to cook through but it just got a little bit
thicker you can see so now all I'm gonna do is take this and add it to the
blender doing this over the sink. Because I don't want to spill
perfect amount I wish you guys could smell through the camera because this is
the best aroma it's like Thanksgiving and Christmas cookies put in one
Does that sound accurate? it smell so really good. I think it's the
sweetness of the cookies but then the ginger and everything it's so good all right so
we're gonna blend this on low always start on low and really the whole point
is to just make it thick in like one complete consistency
that was what like 30 45 seconds and say like 30! 30? Let see...
Ahh steam :) Steamy!
OMG think it got better after we blended it cuz like probably beaause of all the onions and
everything like all blended into one this is really good!
all right Erica should we have some yes please it's time for the soup this is so good!
one for you
so let's talk about ways to make this a little more filling these
are obviously tiny little bowls you could I would say you could have as
much of this as you want because it's so healthy but one thing you could do if
you want this soup to be a little thicker is add avocado once you get it
into the blender it would mix really well and it might even give it even more
of that creaminess you don't want to do that you can also have crackers I love
gluten-free crackers and soup it's kind of the same concept as what is it
croutons it's putting on the croutons but it's so much healthier
you can just dip it in you can top this with different like pumpkin seeds or
sunflower seeds you know if you're actually making your own pumpkin puree
you could even take the seeds from that and bake them and just completely use
the whole food as its intended to be used so you can get creative with this
you could even top it with a little coconut cream anything you want but
that's it this is so amazing and it smells so good honestly you guys try
this for yourself for your family it'll leave a really great aroma and air in
your home it's so healthy and it's just an overall great dish for fall if you
guys liked this recipe please like the video and subscribe to my channel and
leave any comments let me know what else you want me to film