Freedom from Emotional Eating, Food & Weight Obsession

Perfect Soup Weather!

When the weather is bone chilling, rainy, or just dreary, nothing is more comforting than a steaming bowl of homemade soup.

This soup has lots of nourishing and cancer-fighting ingredients and is easy to eat.  Adapted from a hearty vegetable soup recipe sent by a “loyal reader”. More or less of any ingredient is OK.  I brought this to my sister, Judy, who is ill and has difficulty digesting certain foods.  She loves this soup and that’s why I gave it the “feel better” title.




Olive oil – enough to film bottom of pan
3 cups butternut or acorn squash or pumpkin
2 carrots, sliced
1 turnip, sliced

About 2 cups diced yellow onion (1 large onion)
1 generous teaspoon garlic
1/4 teaspoon ground allspice
1/2 teaspoon dried thyme
4 cups chicken  or vegetable broth
1 14.5-oz can diced tomatoes (I used fire roasted)
2 cups  fresh spinach, kale or mixed salad greens
15 oz can  beans, drained (I used Kroger organic)

Optional: Black or cayenne pepper to taste, along with salt to taste and Romano or Parmesan cheese, shredded for garnish

Heat oil in pot over medium-high heat. Add squash,  carrots onion and garlic and cook, stirring occasionally, until onions and squash start to soften.

Add allspice, thyme, broth, tomatoes and chickpeas. Bring to a boil, reduce the heat to medium, cover, and simmer for 15 minutes or until veggies are tender. Stir greens into soup. Season to taste and sprinkle with cheese.

Save time: Use shredded carrots, jarred garlic, frozen chopped onion, and bagged cut up squash
Soup freezes up to 3 months.

If using fresh garlic, let sit on cutting board a few minutes before adding to soup – this allows the nutrients in the garlic to “bloom”.


Rita Nader Heikenfeld, CCP, CMH, is a Certified Culinary Professional and Certfied Modern Herbalist, educator, author, founding editor of
a popular website that showcases her many interests in healthy living.

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About Ellen Shuman

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I have worked in the Wellness Field for 30 years. I created an Emotional Eating & Binge Eating Disorder Recovery Program way before most people knew BED was an eating disorder, NOT a “willpower” issue. Personally, I suffered for years before finding answers and the help I needed and deserved! I became a Coach in 1997 to help others who were still suffering as I had. I love being a Coach!


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