An After-Thanksgiving Light Soup to Cleanse and Detox

This recipe is filled with whole and light in calorie vegetables to help you reset after the ultra-stuffing Thanksgiving meals. It also uses a couple of canned ingredients to help speed up the recipe making process. Enjoy!

Serves: 6


  • 2 tablespoons extra-virgin olive oil, cold pressed
  • 1 medium onion, chopped
  • 2 medium carrots, sliced and chopped in half
  • 2 stalks celery, chopped
  • 4 cloves garlic, minced
  • 1 ½ teaspoons dried Italian herbs
  • 1 teaspoon ground pepper
  • 1 teaspoon sea salt
  • Optional: sprinkle of granulated garlic and onion
  • 8 cups vegetable broth
  • ½ of a large head of cabbage, sliced
  • One 28-ounce can of fire roasted and diced tomatoes
  • One 15.5 ounce can of kidney beans, drained and rinsed
  • 2 teaspoons white wine vinegar
  • Optional: dried mushrooms to add flavor to the broth


  1. Heat oil in a large soup pot over medium heat. Add onion, carrots and celery. Cook until the vegetables begin to soften, approximately 6-8 minutes. Add garlic, Italian herbs, salt, pepper and optional spices, stir and cook for 2 minutes more.
  2. Add broth, cabbage, fire roasted tomatoes, kidney beans and optional mushrooms. Bring to a boil over high heat.  Reduce heat to simmer and cook for 15 to 20 minutes.  Remove from heat and stir in vinegar.
  3. Serve in a soup bowl immediately.

TIP TO ADD MORE FLAVOR: Let soup sit overnight so that all the flavors will meld. Enjoy the next day for a light dinner.

Nutritional info: This recipe is extremely low in calories, an excellent source of fiber Vitamin A and C. It is also a good source of folate, calcium, iron and potassium.  

Pumpkin Mousse Chocolate Bombs

Serves: 6


  • 1 can full fat coconut milk
  • 2 cups of fresh baked pumpkin (about 1 ¼ pumpkin) or 1 can (15-ounce) pureed pumpkin (without added sugars or additives or preservatives).
  • 1/3 cup maple syrup
  • 1 tablespoon pumpkin pie spice
  • 1 teaspoon vanilla extract
  • ¾ cup of low sugar (4 grams or less per serving) or unsweetened sugar, chocolate chips.


IMPORTANT: The night before preparing the recipe, place an unopened can of coconut milk in the refrigerator.

To prepare recipe:

  1. Take the coconut can out of the refrigerator and open it.  Scoop out the solid part of it and place in a large mixing bowl.  Discard the liquid or use it for another recipe or drink. 
  2. Using a mixer, whip the coconut milk into a cream.
  3. In another bowl, combine the pumpkin, syrup, pumpkin pie spice and vanilla and mix well.   
  4. Gently fold the coconut cream into the pumpkin mixture.
  5. Pour the mixture into six 2 ½ inch chocolate molds and fill them up. Level off the top with a knife. 
  6. Place mold in the freezer and let set for at least 2 hours.
  7. Melt ¾ cup of chocolate chips in a sauté pan over low heat. Brush the chocolate into six additional silicone molds (cover the entire mold with chocolate) and freeze for at least 20 minutes. 
  8. Once set, gently pop out the pumpkin mousse out of the mold and place on a dessert plate. 
  9. Gently pop out the chocolate half spheres and place them over the pumpkin mousse spheres. 
  10. Serve and enjoy!

Give Thanks to Stuffed Squash – Georgia Candy Roaster Squash

“It’s Just Another Meatless Monday” Whoa.. Whoa… 🎵Today’s Recipe brought to you by #AnOunceOfNutrition is #GeorgiaCandyRoasterSquash

Just Another Meatless Monday – Georgia Candy Roaster Squash

Made with Colorado grown Georgia Candy Roaster squash, this recipe will dazzle and amaze your friends and family this Thanksgiving!

This slightly sweet, smooth and buttery taste squash can grow up to 15 pounds, essentially the size of your forearm. Nutritionally, it’s an orange one so an excellent source of Vitamin A! It also is rich in Vitamin C and Fiber. Can’t find this type of squash? Choose acorn or another locally grown squash in your grocery store and follow the instructions for the stuffing below.

Serves: 6
Prep time: 30-45 minutes
Cook time: 45 minutes to an hour


1 whole Georgia Candy Roaster Squash sliced in half with the seeds removed

1 tablespoon melted plant-based butter

Salt and pepper

1 cup wild rice

2 cups vegetable broth made from whole vegetables

Extra virgin olive oil – cold-pressed

1 cup chopped celery

½ cup chopped onion

1 tablespoon plant-based butter

2 teaspoons Italian seasoning

1 teaspoon fresh sage

Granulated garlic and onion

½ cup fresh cranberries – you can sub these out for dried cranberries sweetened with fruit juice instead if you don’t like the tart taste of cranberries.

2 tablespoons maple syrup

¼ teaspoon chopped pecans


Preheat oven to 375°.

Add wild rice, veggie broth, a pinch of salt and a splash of olive to a medium size pot. Bring to a boil and then simmer for 45 minutes. Add parchment paper to a large baking sheet. Then lightly brush the cut side of each side of the squash with butter and then add a sprinkle of salt and pepper to them. Brush on some maple syrup if you like a sweeter taste. Then place cut side down on the baking sheet and bake for approximately 30 minutes or until squash is soft but still holding its shape.

If using fresh cranberries, add them to a small sauté pan with maple syrup. Cook on medium-low heat until cranberries pop and absorb the syrup or approximately 20 minutes.

Add butter to a large sauté pan and melt on medium low heat. Add celery and onion and cook for approximately 12 minutes or until celery is soft. Once cooked add Italian seasoning, sage, and a sprinkle of granulated garlic and onion. Remove from heat. Add rice, cranberries and pecans to the celery and onion mixture and mix thoroughly. Turn squash over and scoop out part of the inside in the middle. Add rice mixture to one of the halves. Place the other half on top. Tie with cooking twine to hold squash together.

Serve immediately on a serving plate. Have guests cut off a piece, REMOVE THE SKIN and enjoy!

For extra flavor, top with gravy or cinnamon and nutmeg.

ENJOY! Share a photo of your finished recipe!
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