This is a guest post from Maria Ulbricht. She is a local holistic health practitioner who specializes in the healing power of food.  We understand that our body changes as seasons change. These changes show up in our energy level, our appetite, the foods we crave, and even what our body wants to do with the caloric energy we consume. (Store it!)

Back in early November, I asked her for a recipe or two that would meet both our craving for warmth and comfort and our ongoing nutritional needs. I’ve held onto it for post-holiday when the leftovers and turkey soup were gone.  So while fall was all around a few short weeks ago – things look and feel a bit different now. Nevertheless, her recipes will warm, soothe and satisfy.  Enjoy.

“Autumn is the mellower season, and what we lose in flowers, we more than gain in fruits.”

~Samuel Butler

Welcome, fall!  I am so grateful for the cooler temperatures and beautiful hues the earth shares this time of year.  From the rich oranges of butternut squash and pumpkins to the juicy reds of pomegranates and beets,  it’s a cornucopia of colors and antioxidants!

With these cooler temperatures and beautiful harvests, our bodies begin to crave more warming foods and fewer salads.  I say, bring it on!  Soups can be so filling and nourishing, and let’s be honest, isn’t that what we really want…something warm and comforting?   Our bodies tell us exactly what we need, and eating seasonally is part of that conversation.  So, let’s load up on those carotenoids and blood sugar-lowering properties in winter squash, as well as the blood pressure-lowering properties in pomegranates and beets in these 2 great recipes below!

Curried Squash Soup

1 cooked butternut squash (cut in half, remove seeds and lay cut side down in oven and bake at 350 for 35-45 minutes, then peel when cool)

4 cups low sodium vegetable broth

1 tablespoon olive oil

2 garlic cloves, minced

1 cup celery, chopped

1 cup onion, chopped

½ cup carrot, chopped

1 tablespoon curry

1 tablespoon fresh ginger, peeled and minced or grated

1 teaspoon apple cider vinegar

Directions:  In large soup pot, heat oil over medium heat, then add garlic, celery, onion, carrot, curry powder, ginger and pinch of salt and cook for 5 minutes, stirring often.  Add broth and increase heat to high until mixture boils, then lower to a simmer and cook until vegetables are softened, about 10-15 minutes.  Add cooked squash and break apart in pot.   Remove from heat and add vinegar.  Transfer in batches to blender and puree until smooth.  Top with pumpkin seeds, if desired.

Beet Detox Soup

20 oz. water

2 medium beets, peeled and chopped into 2-inch cubes

1 large carrot, diced

½ yellow onion, diced

1 garlic clove, peeled and chopped

1 small leek, finely chopped

2 teaspoons coconut oil

1 cup bone/vegetable broth

¼ teaspoon sea salt

Toppings:  chia seeds, pumpkin seeds, sunflower seeds, coconut/almond milk

Directions:  Boil beets until tender, about 20-30 minutes.  Meanwhile cook carrot, onion, garlic and leek in coconut oil until tender, about 8-10 minutes.  Puree beets with carrot mixture and sea salt, along with broth in blender.  Pour into bowl and top with preferred toppings.

It’s my pleasure to share my recipes and holistic  cures.  If you want to know more, feel free to reach out to me at

Maria Ulbricht, HHC, AADP

Holistic Nutritionist

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