The Souperfoods of Fall



As the temperature changes, we at Soupure are turning our focus to the amazing fall vegetables in harvest and available now at your local grocery store or farmer’s markets. We believe in eating what’s in season.  As with all animals, our bodies prepare for the colder months by slowing the metabolism and storing fat, conversely in early spring the opposite occurs where our metabolism adjusts for summer and an abundance of food.  Maintaining a diet high in fiber/low in saturated fat, and keeping an active lifestyle is key during this time of year.  So, this fall why not try and fill your fridge with as many fall vegetables as possible?  We have discussed a few (and have provided a longer list) below.  Many of these superfoods can be found in our soups. But, just in case you want an excuse for cooking on a cold night, we have also included a delicious recipe using these ingredients!

Parsnips  A relative of carrots and parsley, this high fiber, low cost, nutrient dense root vegetable should be an easy addition to your diet.  Parsnips come packed with potassium and folate, two nutrients important for cardiovascular health and blood pressure regulation.  Parsnips are found in our ROBUST kale minestrone soup.

Carrots  Carrots produce falcarinol, which is shown to reduce your risk of cancer. They are also known for slowing down aging and making your skin glow and look healthier with their high level of beta carotene. And, of course, they are rich in vitamin A, which is good for your vision. Why not try purple (or maroon) carrots (which have even more beta carotene than do their orange counterparts) in your winter dish?  Carrots are found in our INFUSE vegetable broth (which form the base of most of our soups), our PREVENT carrot turmeric ginger soup, SATISFY lentil chickpea soup and ROBUST kale minestrone soup.

Sweet Potatoes  On the subject of root vegetables, let us just say one more time how much we love sweet potatoes (especially Japanese sweet potatoes).  Japanese sweet potatoes have been known to help improve our immune systems, protect against free radicals, and lower the risk of developing cancer and heart disease.  Also, because of their high water and fiber content, they actually can help you lose weight by making you feel fuller longer.  Sweet potatoes are found in our RESTORE Japanese sweet potato soup (check out our Fall Promo and Fall Spice Blend gift)

Beets  We love beets.  Not only are they naturally sweet and delicious, but they also contain a variety of unique health-boosting nutrients that you may not be getting elsewhere.  For example, beets are a unique source of betaine, a nutrient that helps protect cells, proteins and enzymes from environmental stress.  They are also anti-inflammatory, and improve vascular risk factors and help prevent certain chronic diseases.  Beets also have anti-cancer properties, are rich in fiber and provide detoxification support.

Fennel  Fennel is crunchy and slightly sweet, adding a refreshing contribution to salads and roasted vegetables.  Be sure to add this to your selection of fresh vegetables from the autumn through early spring when it is readily available and at its best.The most fascinating phytonutrient compound in fennel may be anethole—the primary component of its volatile oil. In animal studies, anethole in fennel has repeatedly been shown to reduce inflammation and to help prevent the occurrence of cancer.

Onions  Those tears that onions bring on should be tears of joy over the health benefits of consuming onions.  Onions are rich in sulfur, fiber, potassium, calcium, vitamin B, vitamin C and they are low in fat, cholesterol and sodium.  They have numerous health benefits, including lowering the risk of certain cancers, reducing inflammation, promoting heart health, and promoting the health of skin and hair.  Onions are in our INFUSE vegetable broth, HEAL zucchini basil, PROTECT split pea chlorophyll, to name just a few.

We have probably all tried these veggies steamed or grilled, but here is a recipe that brings in the fall flavors to a perfect vegetable medley!

RECIPE:  Roasted Fall Vegetables with Maple Glaze- 2 WAYS

Yield: 4 -5 servings (serving size: about 1/2 cup)


1 1/2 cups (1/2-inch) diagonal sliced carrot

1 1/2 cups (1/2-inch) diagonal sliced parsnip

1 1/2 cups (1/2-inch) cubed sweet potato (your choice of Japanese Sweet Potato or Garnet)

1 ½ cups (1/2-inch) cubed beets (your choice of gold or red beets)

1 ½ cups (sliced) red onion

1 ½ cups (sliced) fennel bulb

4 teaspoons olive oil

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

Cooking spray

3 tablespoons maple syrup

3 tablespoons orange juice



Preheat oven to 450°.  Combine all ingredients in a baking dish (coat with cooking spray and toss well to coat). Ensure that the vegetables can brown on all sides and are not piled too high on the dish.

OLYMPUS DIGITAL CAMERABake at 450° for 10 minutes.  Stir in syrup and orange juice, mix well to evenly coat. Bake an additional 25 minutes or until tender and golden, stirring after 10 minutes.



Serve as a side dish – or – as a soup.  To create the soup, blend until smooth equal parts roasted vegetables with a rich vegetable or chicken stock.  Our INFUSE vegetable broth is scratch made from organic vegetables and kombu.  Or try with our SOOTHE chicken bone broth, a rich elixir packed with restorative nutrients.  The Roasted Fall Vegetable soup can be served hot or cold.




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