Pumpkin puree is high in fiber, Vitamins A, C, K, as well as calcium, iron and folate. images Serves: 5


3 tablespoons coconut oil, olive oil, or any fat of choice

1 medium yellow onion, chopped

1 medium apple, cored and chopped ( I prefer a sweet-tart variety)

2 carrots, chopped

2 cups broth (veg or chicken)

1½ cup pumpkin or winter squash puree

2-3 sage leaves (whole)

⅔ cup canned coconut milk

2 tablespoons maple syrup (amount depending on apple and pumpkin sweetness, do to taste)

2 teaspoons (or less) lime juice, to taste

Sea salt to taste


In a large sauce pan, heat your oil/fat over medium heat. Stir in your onion, carrots, and apples. Saute for 5-10 minutes until wilted and soft. Stir in the broth and sage leaves. Bring to a simmer. Simmer for 15-20 minutes. Remove the sage leaves. Puree the soup (in batches if necessary) in your blender or food processor until creamy and no chunks remain. Return to your saucepan and add the remaining ingredients. Heat gently and adjust seasonings to taste. Serve topped with walnuts. Enjoy a simple supper of Pumpkin Soup, a plateful of fresh apple slices, and a spinach salad.