Warming Pumpkin Soup for Fall


Pumpkin is a powerful anti-inflammatory which makes this recipe a go to for those suffering with joint pain, especially as fall’s cooler weather sets in. 


  • *1 medium sugar pumpkin
  • 1 small apple (or 1/2 a large one)
  • 1 medium yellow onion
  • 3 cloves of garlic
  • 1 can coconut milk
  • 1 tsp. fresh grated ginger
  • 1/2 tsp. ground turmeric
  • 1/4 tsp. cayenne (add more if you want more heat)
  • Olive oil, Celtic sea salt, fresh ground pepper, for roasting
  • Additional Celtic sea salt to taste


  • Preheat oven to 400 degrees F.
  • Roast pumpkin for a few minutes to soften (makes it easier to cut).
  • Cut pumpkin in half, scoop out the insides (saves & toast the seeds if you like).
  • Drizzle pumpkin flesh with olive oil, salt and pepper and roast cut side up for 20 minutes
  • Flip over and roast for an additional 20 minutes or until the flesh is soft.
  • Remove from oven, once cooled; peel the flesh away from the skin.
  • Slice the apple and onion into wedges and arrange on a baking sheet with garlic. Drizzle with olive oil, salt and pepper, and roast for 20 minutes.
  • In a Vitamix or traditional blender, add pumpkin flesh, roasted onion, apple, garlic, coconut milk, ginger, turmeric, cayenne and pinch of good salt. Puree until smooth.
  • If the mixture is too thick, add a bit of bone broth or filtered water to thin it out. 
  • Season with salt to your taste.

*If you want to take a shortcut use organic canned pumpkin puree.