Wellness Nutrition

Weekly Wellness Recipe

Discover a new healthy recipe every week, specially curated to support your wellness journey. Perfect for recovery, active aging, and maintaining a balanced lifestyle.

Updated every Monday

This Week's Recipe

Week Details

Published:
2025-11-20

Next Recipe:
2025-11-27

About This Recipe

This warming soup combines seasonal pumpkin with anti-inflammatory turmeric, making it ideal for those recovering from injuries or managing chronic pain. The gentle cooking process preserves nutrients while creating a dish that's easy to digest and nourishing for the body.

Prep Time: 15 minutes Cook Time: 25 minutes Servings: 4

Ingredients

4 cups fresh pumpkin, peeled and cubed (or butternut squash)

1 medium onion, chopped

2 garlic cloves, minced

1 tablespoon fresh ginger, grated

1 teaspoon ground turmeric

1/2 teaspoon ground cinnamon

1/4 teaspoon black pepper

4 cups low-sodium vegetable broth

1/2 cup light coconut milk

1 tablespoon olive oil

2 tablespoons pumpkin seeds for garnish

Fresh parsley for garnish

Salt to taste

Instructions

Heat olive oil in a large pot over medium heat. Add onion and sauté until translucent, about 5 minutes.

Add garlic and ginger, cook for another minute until fragrant.

Stir in turmeric, cinnamon, and black pepper. Cook for 30 seconds to activate the spices.

Add pumpkin cubes and stir to coat with spices.

Pour in vegetable broth, bring to a boil, then reduce heat and simmer for 20 minutes or until pumpkin is tender.

Remove from heat and let cool slightly before blending until smooth using an immersion blender or regular blender.

Return soup to pot if needed, stir in coconut milk, and warm gently.

Season with salt to taste.

Serve garnished with pumpkin seeds and fresh parsley.

Wellness Benefits

This soup is rich in anti-inflammatory compounds from turmeric and ginger, which may help reduce pain and swelling. Pumpkin provides vitamin A for tissue repair and immune function. The healthy fats from olive oil and coconut milk help with nutrient absorption, while the protein from pumpkin seeds supports muscle recovery. The dish is also high in antioxidants that combat oxidative stress during healing.

Wellness Nutrition Tips

Supporting Your Recovery Journey

Nutrition plays a crucial role in recovery, pain management, and overall wellness. Here are some key principles we follow.

Anti-Inflammatory Foods

Focus on foods that reduce inflammation to support injury recovery and pain management. Think omega-3 rich fish, leafy greens, and colorful vegetables.

Gentle on Digestion

Easy-to-digest meals that won't stress your system during recovery. Perfect for those dealing with medication side effects or digestive sensitivity.

Protein for Recovery

Adequate protein to support muscle repair and maintenance, especially important during periods of reduced activity or rehabilitation.

Want Personalized Nutrition Guidance?

Our weekly recipes are just the beginning. Get personalized nutrition coaching as part of your complete wellness journey with Laet's Change.

Start Your Journey View Programs