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Time: 25 min Servings: 4 Ingredients 2 cups pumpkin puree 1 Tbsp olive oil 1/2 medium onion, chopped 2 garlic cloves, diced 1/2 apple, Pink Lady or Honeycrisp, peeled, cored & chopped 1/4 cup canned full-fat coconut milk 2 cups low-sodium vegetable broth 1/2 tsp black pepper 1/2 tsp cinnamon 1/4 cup roasted and salted pepitas Directions Over medium heat in a saucepan, sauté onion, apple, and garlic in olive oil. Stir in coconut milk and pumpkin puree. Using an immersion blender, blend until smooth. Add broth and spices, and simmer for 15 minutes. Top with pepitas, if using. Enjoy! Notes Storage: store in an airtight container in the refrigerator for up to 4 days. Or, freeze for up to 3 months. Spices: add warming spices like nutmeg and cloves. Heat: add a dash of cayenne pepper. Pumpkin: swap canned pumpkin for a fresh, roasted sugar pie pumpkin.

Notes: Storage:  Refrigerate soup in an airtight  container for up to 4 days. Freezing:  Let soup cool down completely.

Servings: 6 Prep time: 15 mins. Cooking time: 30 mins. Ingredients 1 1/4 lb. ground turkey 1 large egg 1/2 c grated parmesan cheese 2 tsp dried parsley 2 tsp dried oregano 1/2 tsp kosher salt, divided 1 tsp black pepper, divided 2 Tbsp olive oil 1 large yellow onion, chopped 4 garlic cloves, minced 3 large carrots, chopped 3 stalks of celery, chopped 1/4 tsp crushed red pepper flakes 8 cups chicken broth, low sodium 1 cup whole wheat orzo, dry 4 cups of baby spinach Juice of 1 lemon Directions Add the turkey, egg, parmesan, parsley, oregano, and 1/4 tsp salt and 1/2 tsp pepper to a large bowl. Stir gently to combine. Coat your hands with a little olive oil and roll the meat into small, 1-inch size meatballs. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook for 5 minutes. Add the carrots, celery, 1/4 tsp salt, 1/2 tsp pepper, and 1/4 tsp crushed red pepper flakes. Cook another 5 minutes. Add the broth. Stir in the meatballs. Simmer over medium heat for 15-20 minutes, until the meatballs are cooked through. Stir in the orzo, spinach, and lemon juice, cooking for another 5 minutes or until the pasta is al dente. Serve and enjoy. Notes: Leftovers: Keep in refrigerator for 3-5 days or in the freezer for up to 3 months.

Serve soup with nutritional yeast or parmesan cheese, if using. Enjoy!

After 8 hours on low or 4 hours on high, stir the soup and begin to mash the beans against the side of Serve soup with nutritional yeast or parmesan cheese, if using. Enjoy!

Servings: 6 Prep time: 15 min Cooking time: 4 hours Ingredients 2 Tbsp olive oil 3 medium carrots, sliced 3 medium celery stalks, sliced 1/2 small onion, diced 2 garlic cloves, minced 1-pound boneless, skinless chicken breasts 2 tsp Italian seasoning 1/2 tsp kosher salt 1/2 tsp ground black pepper 8 cups reduced-sodium chicken broth 2 lemons, juiced 3/4 cup uncooked whole wheat orzo (or brown rice) 3 cups fresh baby spinach Directions 1. Add olive oil to the slow cooker along with carrots, celery, and onions. Sauté for 5 mins. Add garlic and cook for 1 more minute. 2. Add chicken, herbs, salt, and pepper. Sauté, stirring occasionally, for 8 minutes or until the outside of the chicken is opaque. 3. Add broth and lemon juice. Stir to combine. Cover and cook on low for 8 hours or high for 4 hours. 4. About 15 minutes before time is up, make the orzo according to the instructions. 5. Shred the chicken with two forks. Stir in spinach and orzo. Once the spinach has wilted, serve and enjoy. Notes: Serving size is 1 ¾ cup per serving.

Remove soup from heat and add lemon juice and red pepper flakes, if using. 6. Let soup cool before refrigerating.

Servings: 4 Prep time: 5 min Cooking time: 25 min Ingredients 2 cans low sodium black beans, drained and rinsed 1/4 tsp cayenne 1 tsp cumin 1/2 tsp salt 4 garlic cloves, minced 3 cups low sodium vegetable broth 1 large onion, chopped 2 red bell peppers, chopped 2 Tbsp olive oil 2 Tbsp balsamic vinegar 1/2 cup cilantro 1 avocado Directions 1. Add olive oil to a pot on medium heat. Add onions and bell pepper and sauté until translucent. 2. Add garlic, cayenne, cumin, black beans, and veggie broth and bring to a boil. 3. Let simmer for 20 minutes to allow flavors to combine. 4. Reduce heat and mix in cilantro and balsamic vinegar. 5. When ready to serve, top with 1/4 an avocado and serve.

Bring the soup to a low boil over medium-high heat. Then, reduce the heat to medium-low.

Turn the heat to high to bring the soup to a boil.

Servings: 6 Prep time: 20 min Cooking time: 18 min Ingredients 2 Tbsp olive oil 3 medium carrots, sliced 3 medium celery stalks, sliced 1/2 small onion, diced 2 garlic cloves, minced 1-pound boneless, skinless chicken breasts 2 tsp Italian seasoning 1/2 tsp kosher salt 1/2 tsp ground black pepper 8 cups reduced-sodium chicken broth 2 lemons, juiced 3/4 cup uncooked whole wheat orzo (or brown rice) 3 cups fresh baby spinach Directions 1. Add olive oil to Instant Pot along with carrots, celery, and onions. Sauté for 5 mins. Add garlic and cook for 1 more minute. 2. Add chicken, herbs, salt, and pepper. Sauté, stirring occasionally, for 8 minutes or until the outside of the chicken is opaque. Press “cancel” on the Instant Pot. 3. Add broth, lemon juice, and orzo. Stir to combine. Lock the lid, ensuring the pressure release is set to the sealing position. Set Instant Pot to pressure cook on high for 4 minutes. Allow pressure to release for 15-20 minutes. 4. Shred chicken with two forks. Stir in spinach. 5. Once the spinach has wilted, serve and enjoy. Notes: Serving size is 1 ¾ cup per serving.

Bring the soup to a low boil over medium-high heat. Then, reduce the heat to medium-low. Bring the soup back to a boil and add the pasta. Boil until pasta is al dente.