Pumpkin Soup (Easy Keto & Vegan Recipe)

The first time I ordered pumpkin soup was at a Thai Restaurant. A slight smile grew on my face from the first spoonful! My first thoughts were, ” amazingly delicious!” It was the coconut milk that embraced the pumpkin flavour so beautifully. I encourage you make pumpkin soup this FALL KETO recipe of 270 Calories per serving.

Pumpkin Soup Recipe

  • Servings: 10-12
  • Difficulty: easy
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1 tbsp olive oil
1 onion coarsely chopped
2 cloves garlic grated /pressed
3 pounds cooking pumpkin -peeled and chopped
1 lemongrass stalk finely chopped
1 tbsp fresh ginger grated
2 tbsp. RED CURRY PASTE (recipe below)
4 cups vegetable stock
13.5 oz coconut milk

1. Heat the oil in a large saucepan over medium-high heat Add the onions. Cook until the onion becomes translucent. Chop Garlic and let it sit for 7 minutes before adding to the saucepan.
2. Add ginger, curry paste and lemongrass. Cook until the stalk becomes soft before adding the pumpkin.
3. Toss the pumpkin in the oil and cook for 5 minutes.
4. Add the vegetable stock, garlic and bring to a boil before reducing the heat to low. Cook for 30 minutes or until the pumpkin is tender. Remove from heat and allow to cool slightly.
5. Use an immersion stick to blend the soup until smooth, while adding the coconut milk.
Calories: 272 kcal Cuisine: vegetarian

5 Ingredient Recipe (Not counting Spices)


Thai Red curry paste is a classic twist to the regular Pumpkin Soup. A perfect dish to welcome winter with open arms:- See recipe below

Thai Red Curry Paste Recipe

  • 3/4 Onion, chopped
  • 1 Lemongrass
  • 10 Fresh Red chillies , soaked in warm water for 10 minutes
  • 4 cloves Garlic , roughly chopped
  • 1 inch Ginger , or galangal, sliced
  • 1 tablespoon Cumin seeds (Jeera)
  • 1/2 teaspoon White pepper powder
  • 1 tablespoon Lemon juice
  • Salt , to taste

Blend all ingredients together and refrigerate for up to 3 months

Coming In OCTOBER: An Italian pasta dish from Tuscany, you probably never had before! ? Plus secrets from the Patak family!

Quinoa Tacos – Super Easy

This ‘Mother Grain‘ has taken the world by storm!

Quinoa Tacos: Arugula, Fresh Corn | Diced Sweet Potatoes | Hard Shell Classic Taco

Quinoa Tacos

  • Servings: 3-4
  • Difficulty: easy
  • Print

1/2 cup uncooked quinoa
10 ounces of whole San Marzano Tomatoes -chopped
1/2 cup vegetable broth (or water with 1 tbsp.Knorr chicken powder)
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon garlic powder (or 1-2 fresh garlic-chopped)
1/2 teaspoon onion powder (or 1 small red onion-chopped)
1/4 teaspoon smoked paprika
1/4 teaspoon red pepper flakes
2 cardemon pods -ground
Kosher salt (add at the end) and freshly ground black pepper, to taste
1 cup canned black beans, drained and rinsed
1 cup frozen corn kernels
Juice of 1 lime
2 tablespoons chopped fresh cilantro leaves
8 corn tortillas
Optional: 1 avocado, halved, seeded, peeled and diced
1/4 cup sour cream
1. Heat quinoa and 1 cup water in a large saucepan over medium high heat. Bring to a boil; reduce heat and simmer until water is absorbed, about 15-20 minutes; uncover and fluff with a fork.
2. Stir in diced tomatoes, vegetable broth, chili powder, cumin, garlic and onion powder, paprika and red pepper flakes. Bring to a boil; reduce heat, cover and simmer until thickened, about 10 minutes.
3. Stir in beans and corn until heated through, about 2 minutes. Stir in lime juice and cilantro and kosher salt. Option: Add cooked cubed sweet potatoes, roasted cauliflower or roasted chick peas to the mixture. You can substitute ingredients -except the quinoa.
To serve, spoon quinoa mixture into the center of each tortilla. [optional] Top with avocado and sour cream. Add lettuce, red peppers and cheese, if you desire.

Quinoa Types – Three’s The Charm

Quinoa Varieties: Black, Red and White

TACOS, burgers and breakfast porridge are best for black quinoa.

The most common type of quinoa is white quinoa. Red quinoa is best used in cold salads. Black quinoa is a bit earthier and sweeter than the milder taste of creamy, white quinoa. All three quinoa can be used in the same recipes. Red and black quinoa have a bit of a crunch, which is what is expected.

Master Chef Tells You The Best And Easiest Way To Cook Quinoa

This Quinoa Cooking Method (below) is long. But, it has good tips and you may want to try it out.

Protein Boost

We add quinoa for a protein boost , lowers cholesterol, reduces increase in insulin levels. Even though it is cooked like a grain, quinoa actually is a seed, from a shrub. A mild, rice-like flavour blends well with vegetables.

BONUS Recipe -Leftovers

Quinoa “Leftover” Soup: Vegan & Gluten Free

The perfect soup to use up leftover veggies – before you have to toss them!

Easy Quinoa Soup

  • Servings: 6
  • Difficulty: easy
  • Print

1/2cup Quinoa
1 tablespoon Olive Oil
1 potato
2-3 carrots
1 parsnip
2 celery sticks
1 zucchini
2 cloves Garlic (add more if you are a fan)
1 teaspoon salt, ginger, black pepper, turmeric, coriander
[use Kosher Salt and freshly ground black pepper]
1 liter (4.2 cups) of water

Chop vegetables
Heat pot with 1 tablespoon of olive oil
Add vegetable and quinoa, mix together with a wooden spoon. Add spices.
Keep mixing for about 5 minutes, then add water
Simmer for 30 minutes
Puree vegetables with an immersion blender
Taste soup in case you want to add more spices

Quinoa is rich in antioxidants that helps your body as well as your skin. It protects you from damage and many chronic diseases too. High fiber prevents constipation. Black quinoa helps you gain energy and strengthening your muscles. For post workout, black quinoa is a good recommendation. 1/2 cup of "black" quinoa has 12 grams of protein while white quinoa has 2 grams of protein."


Peach 🍑 Season Is Still Here!

I was overly ambitious when I bought a basket of end of season peaches. “What am I going to do with all these peaches?” Peach Crisp sounded good to me. An easy, light dessert. When I ran out of ramekins, I used small mason jars. Store these delectable delights in your freezer for 6 months. A healthy, freezer dessert: re-bakes at 350F for 15 minutes.

Fresh Peaches! YUM-M-M!


  • Servings: 8
  • Difficulty: easy
  • Print

For the Filling:
3 ½ lbs semi-ripe peaches, peeled and sliced into 3/4 inch wedges
2 tablespoons truvia sugar [ substitute: I used sweet concord grapes about 5 or 6 per ramekin ]
1 ½ tsp cornstarch
½ orange zest + 4-6 tsp juice
½ tsp ground cinnamon
¼ tsp ground ginger
⅛ tsp ground nutmeg
⅛ tsp Kosher salt
2 tbsp gluten free flour (to bind)
For the Topping:
¾ cup gluten free flour
1¾ cup old fashioned rolled oats -gluten free [grind ½ cups of the oats to powder]
2 tablespoons sugar -truvia
½ cup packed brown sugar -gluten free
1 tsp ground cinnamon
¼ tsp ground ginger
¼ tsp ground cardamon
⅛ tsp ground nutmeg
¼ tsp Kosher salt
1 tablespoon lightly ground flax seed – in mortor
2 tsp vanilla extract
6 tablespoons of chilled salted butter, cut into cubes
½ cup nuts: walnuts, pecans, or sliced almonds

1. Place one oven rack on lowest position and another oven rack on middle position. Preheat to 375F. Line a baking sheet with parchment paper and set aside.
2. Gently toss peaches and trivia together in a bowl. Let sit for about 45 minutes. Lightly stir to allow maceration.
3. Meanwhile, make the Topping: In a large bowl, combine flour, oats, truvia, brown sugar, and all spices. Whisk to combine. Drizzle vanilla extract over the top and stir to combine. Add cold butter pieces and use pastry cutter to gently work it into a crumbly mixture. Gently stir in the nuts.
4. Scatter topping into a single layer on lined baking sheet. Bake on middle rack until dry, slightly browned and firm, 8-10 minutes. Gently toss halfway through baking.(Like making granola.)
5. Lightly mix filling ingredients to the peaches and place in ramekins. Pile high as fruit shrinks in baking. Add crispy, warm topping and place in 375F oven for approximately 40 minutes. Check and turn ramekins. NOTE: To prevent the topping from browning quickly rest a “tin foil tent” on top of the ramekins until the peaches start to bubble. Remove tent. Then allow to brown further if needed. For the first time baking, watch your baking/oven.

No ramekins? Use small mason jars. You can lid them and pop in the freezer for several months. Make extra topping for another bake. Measure separately and omit butter and toasting. 🍑 🍎 🍒 I bought peaches and my favorite concord grapes the same day. I decided to use the grapes as a sweetener for the filling. Once I forgot the truvia for the topping and it was still delicious! ❄️

What Is The Difference Between Peach Cobbler And Peach Crisp?

Both are fruit desserts made in a baking pan. They have a layer of baked fruit, a sweet baked topping, with no bottom crust. The difference between a cobbler and a crisp is the type of topping they have. A cobbler has a cake like or biscuit style topping while a crisp has more of a streusel type of topping.

Best Oatmeal For The Job:

Use instant oats or rolled, not steel-cut! Instant oats will cook up faster, giving you the perfect topping texture. Rolled oats are slightly raw even after an hour of cooking. If you’re not familiar with the differences, here’s an article that details them.

Peach Crisp Made With Almond Flour

Apples, blueberries, currents, dried cranberries and blackberries pair well making peach crisp.

Brown sugar is Gluten Free

I still like brown sugar only in a fruit crisp recipe. I grew up on apple crisp and “brown sugar”. Once I made it without brown sugar. ☹️ It was not the same taste. Adding molasses to white sugar makes it brown. Brown sugar nutrition facts gives it an advantage over regular refined white sugar. Brown sugar is high in minerals like calcium, iron, magnesium, and phosphorus. No nutritional value.

Homage To Paul Prudhomme!

My inspiration and a deserved homage is to Paul Prudhomme. A true magician in the kitchen. He said, “Spices in the filling should be also added to the crust“. PAUL made peach pie [before Food Network]. This video is gone now. But, I did have dinner at K-Paul Louisiana Kitchen when he was spreading his magic in his kitchen in New Orleans. A kind, charismatic chef.

Hail to you PAUL Prudhomme!

Watch Paul Prudhomme’s video on spices and pie crust!

FOCACCIA Bread ~Gluten Free Italian Style

Hot 🔥 From The OVEN

Easiest Gluten Free Bread! Olive oil is healthy. Yeast supports the immune system. Kosher Salt is the winning ticket. We must not forget the Rosemary!

Focaccia Bread -Gluten Free

  • Servings: 8
  • Difficulty: easy
  • Print

2 teaspoons active dry yeast
2 teaspoons inulin or sugar to feed the yeast*
1/3 cup water lukewarm between 105-110°F {40-45C)
1 1/2 cups almond flour (your choice of gluten free flour)
3 tablespoons psyllium husk finely ground
1 tablespoon ground flax seeds (or 1 1/2 teaspoon xanthan gum -thickening agent)
1 1/2 teaspoon baking powder
1/2 teaspoon kosher salt
1 egg at room temperature
2 egg whites at room temperature
1 tablespoon extra virgin olive oil
2 teaspoons apple cider vinegar
Rosemary springs …extra virgin olive oil ….kosher salt

1. Add yeast and sugar (to feed the yeast) to a large bowl. Heat up water to 105-110°F. If you don’t have a thermometer it should only feel lightly warm to touch. Pour water over yeast mixture, cover bowl with a kitchen towel and allow to rest for 7 minutes. The mixture should be bubbly, if it isn’t, start again (too cold water won’t activate the yeast and too hot will kill it).
2. Mix your flours while the yeast is proofing. Add almond flour, psyllium husk, flax seed, baking powder and salt to a medium bowl and whisk until thoroughly mixed. Set aside.
3. Once your yeast is proofed, add in the egg, egg whites, olive oil and vinegar. Mix with a whisk or electric mixer for a couple minutes until light and frothy. Add the flour mixture in two batches, mixing until thoroughly incorporated. You want to mix thoroughly and quickly until the dough becomes thick enough to form into a round ball, cover and place in the fridge overnight.
4. Line a baking sheet with parchment paper and grease with olive oil (so the dough doesn’t stick while you spread it). Gently drop the dough on top of the sheet. Watch it spread in about two hours. The dough will have filled the pans and be almost ready to bake. With your ‘oily’ fingers, gently finish spreading the dough and make indentations in the dough, filling with rosemary sprigs, drizzle of olive oil, add KOSHER salt.
5. Cover with a kitchen towel and place in a warm place for up to an hour until a fluffier texture. You don’t want the dough to double. It will puff up (see pictures for reference).
6. Preheat oven to 350°F/180°C while the dough is proofing. High altitude baking: bake it at 375°F/190°C.
Transfer gently to baking sheet..let dough proof for 10 more minutes. Gently spread covering the baking sheet. Bake for 25-30 minutes, covering with a foil dome at minute 10 to avoid excessive browning. Just be sure that the foil isn’t resting directly on the focaccia .Cool for 5 to 10 minutes before cutting

THE SECRET! 🤫 Overnight Proofing!

Use Fresh or Dried Rosemary
TIP: For easy cleanup use parchment paper to line your pan!

Yield: 8 servings, Serving Size: 1 piece
Amount Per Serving: 138 Calories | 11g Fat | 4g Total Carbs | 2g Fiber | 7g Protein

Serving Suggestions!

TRENDING – Focaccia Bread 2022

KETO Focaccia bread has the same fluffy and soft texture that you’d expect from a full carb version of the bread. For my KETO Focaccia, I used almond flour. I actually like the taste of gluten free breads better than carb breads. LESS CARBS is always good in my books!!!


KOSHER (kashrut) SALT has a wider grain than table salt. Using kosher salt enhances the flavor of foods instead of making them taste salty. Good bread makers in Toronto use Kosher salt in some of their breads. The salt taste stays grainy on bread and has a milder flavour than table salt. Wonderful for focaccia bread! Kosher salt is popular on pretzels.


PSYLLIUM is a common thickener in the food industry. Psyllium makes baking products with a wheat-like texture. Pysellium seed is a pale wheat colour. Inulin and psyllium are a plant based fiber from leeks onions. Other enhancers like Flax or Linseed comes in brown or golden colour. Xanthan gum , a creamy, white powder, plays the crucial role of imitating gluten. It is a derivative of carbohydrates/sugar. NOTE: If you are allergic to Flax seeds use Xanthan.

Link To Gluten Free Flour


What’s Missing?

Ans: The Gluten!

Garlic Scape Pesto…. ‘Scape The Ordinary!

GARLIC LOVERS REJOICE because we are making pesto from garlic ‘scapes’. Early to mid June is the when scapes start to curl and grow as garlic begins to mature. The flavour of garlic scapes is milder than garlic cloves. They are a cross between spring onions and garlic. Garlic scapes are high in antioxidants, which can protect the cells of the body against bacteria and viruses. After COVID, we should jump on the good health bandwagon.

NEWS BULLETIN: 🧄 Marchand Lamarre, Ontario Garlic 🧄 🧄 farmer extraordinaire is now boxing his Ontario Garlic Scapes for you. Order now: delivered to your doorstep –click—https://garlicloves.com/products (limited season)

These garlic curls are the next best thing to fresh garlic bulbs. Snip them off as soon as you see them curl up; before the garlic ripens!

The reason you want to remove the garlic scapes from your garlic plant is that it will suck the life out of your precious garlic bulbs below the ground if you leave them on.

Once you snap the scapes from the garlic plant give them a smell. A-H-H-H-H-H-H-H ! 😊

Garlic Scape Pesto: Fresh or Frozen

Pesto ‘Muffins’ are frozen, then placed in plastic freezer bags and stored in the freezer. Freeze in ice cube trays or small plastic containers or glass jars. Lighter colored pesto has more parmesan cheese added. (see frozen pesto cubes). The small pesto cups have no cheese. Very dark green. It is good to try different recipes.

Garlic Scape Pesto

  • Servings: 5-6
  • Difficulty: easy
  • Print

10-12 garlic scapes ( approx. 1 cups)
1/4 cup freshly grated Parmesan cheese (feel free to leave out if you don’t eat dairy)
2 teaspoons fresh ground pepper (add as desired)
1 teaspoon salt (add as required to taste)
1/2 cup basil leaves
1/3 cup raw sunflower seeds or pepitas (pumpkin seeds)
1/2 cup avocado oil or extra virgin olive oil
1 lemon (juice)+ 1 tsp lemon zest

1. Wash and clean your garlic scapes trimming off any hard bits, brown parts or wilted ends.
2. In a food processor add your cleaned scapes and mince them up.
3. Add the seeds, lemon juice + zest and seasoning and stream the avocado oil through the top of the processor until the pesto is combined.
4. Stir in grated Parmesan cheese until blended.
5. Scrape out your pesto into a container or mason jars and store in the refrigerator up to 3 weeks or freeze for up to 6 months.
6. Yield approximately 2-3 cups or small mason jars.

Buying And Storage TIPS

Fresh Garlic Scape Pesto tastes the best.
  1. Garlic Scapes keep well in cold storage.
  2. Keep scapes in the refrigerator in a paper bag to avoid sliminess (one month).
  3. Look for long, curved, or curly stalks that are firm and vibrant green.
  4. Scapes freeze well. Although they will lose some of their garlicy heat.


My favorite garlic scape pesto is on a grilled pizza with fresh mozzarella, basil and mushrooms, drizzled with garlic oil and sprinkled with red pepper flakes. Many garlic scape recipes vary from pine nuts, walnuts, no nuts, cashews, pistachios, almonds, pumpkin seeds, nutritional yeast and sunflower seeds. Your classic basil is sometimes added plus swiss chard or kale. Parmesan cheese is optional. And…they all taste good!

More Variations

  • Pickled Garlic Scapes–  Prepare them just as you would making homemade pickles. Great to munch on like pickles.
  • Garlic Scape Butter– Jazz up your butter with minced garlic scapes to create a garlic butter to die for!!!
  • Garlic Scape Salad Dressing– This was an easy recipe for us because we use garlic quite a bit in our salad dressing especially for summer tomato salad. Simply add some of your garlic pesto or minced scapes to your dressing and shake away.
  • Garlic Scapes and Spinach Frittata Quick and easy to make and easy to share with the whole family
  • Garlic Scape Soup– Garlic scapes make a delicious broth base for just about any soup that you’d want a hint of garlic.

VARIATION: Add Swiss Chard, fresh parsley, fresh oregano in your pesto blend, 1-2 tbs. nutritional yeast ( I always add 1 tbsp. of the edible yeast )

Garlic Scape Pesto Pasta!

(A) Add fresh, thinly sliced, long strips of garlic scapes to the cooked pasta (B) Add a few tablespoons of Garlic Scape Pesto to your finished pasta.

Garlic Scape Pesto Braided Bread

Pesto Braided Bread Recipe -> https://www.ticklingpalates.com/braided-pesto-bread/