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Samantha Cassetty’s Simple Pumpkin Coconut Soup

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This soup recipe by Samantha Cassetty is full of flavor and it comes together really fast!

This soup is low in protein, so if you’re having it as a meal, make sure to include a protein booster, such as chopped pecans or walnuts, or roasted pumpkin seeds. Roasted chickpeas, such as those from Bienna, would also add lots of crunch — either stirred in or instead of chips or crackers on the side.

Though you won’t hit 20 grams of protein, it’s a light meal or satisfying snack, and you can be mindful of protein intake at other eating occasions throughout the day.

Samantha Cassetty's Simple Pumpkin Coconut Soup


  • 1 cup canned pumpkin
  • 1 cup broth (chicken or vegetable)
  • 1/2 cup canned coconut milk (full fat)
  • 1/2 shallot, diced
  • 1 clove garlic, diced
  • Pinch of salt, pepper, cinnamon, nutmeg


  • In a saucepan, heat chopped garlic & shallot in a drizzle of olive oil until fragrant. Add to blender with the remaining ingredients.
  • Purée. Return to saucepan.
  • Heat & eat.
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You also will not want to miss Samantha’s new book, Sugar Shock — It’s the ultimate resource to help break the hold sugar has on one’s body and mind. This easy-to-use guide will help readers understand the amount of added sugar they consume and how to cut back.

In 272 information-packed pages, Sugar Shock shares the science behind sugar: what it does to the body, why we’re wired to crave it, and how to keep track of daily intake. The extensive at-a-glance photo gallery illustrates hundreds of sugary packaged foods, along with smart swaps for less sugary (but still delicious) options. With expert insights from top nutritionists, Sugar Shock also teaches consumers how to understand the newly revised food product label, which is now required to show the amount of added sugar.

Sugar Shock also reveals:

• Excess Sugar Puts Your Health at Serious Risk: Sugar’s effect on your brain, gut, skin, immunity, and more.

• Myths about Natural Sugar: There’s a big difference between added and natural sugars, and many people believe falsely that honey and agave are “healthier” alternatives.

• The Sugar Hall of Shame: Foods so high in sugar content that they’re no better than candy.

• Cardiovascular Mortality: It’s 31 percent higher among those who consume two or more sugary drinks a day compared to those who do not. Sweetened drinks are the leading source of added sugar and some sodas have as much as 10 teaspoons in one serving.

• The Problem with Cereal: More than 280 million Americans—that’s 86 percent of the entire population — eat cereal for breakfast – placing it among the top sources of added sugar in our diet.

• Less Sugar Means Better Health: Cutting back on added sugars helps you tame your sweet tooth and delivers a range of health benefits including higher energy levels, lowered risk for heart disease and diabetes, reduced inflammation, and more.

• Dozens of ways to Liven Up Food without Added Sugar: Nutritious add-ins for smoothies and cereal and more.

• Foods Disguised as Healthy that Come with Lots of Sugar: Some sports drinks have more sugar than two cupcakes, for example.

“Even seemingly healthy foods, like certain yogurts, oatmeal, and smoothies, can be loaded with added sugar,” says Sugar Shock co-author Samantha Cassetty, MS, RD. “For every sugary option out there, there’s a healthier alternative that’s just as tasty. Making these swaps is one of the top things you can do for your health, and in Sugar Shock, we make it fun to wean off of added sugars with the tools and tips you need to eat better.”


About Samantha Cassetty

Samantha is a nationally recognized food, nutrition, and wellness expert with a private nutrition counseling practice. Her positive approach to healthy eating empowers clients and readers with smart strategies, approachable advice, and food and lifestyle solutions that make it easier to eat and live more healthfully. She previously served as the nutrition director for Good Housekeeping and nutrition correspondent for Drop 5 Lbs with Good Housekeeping on the Cooking Channel. Cassetty is a contributor to the New York Times bestseller 7 Years Younger and the follow-up 7 Years Younger: The Anti-Aging Breakthrough Diet.

In addition to coaching private practice clients, Samantha writes a weekly column for NBC News Better and is a contributor to the forthcoming book, Sugar Shock! (May 2020).

She received her bachelor’s degree from Vanderbilt University and her master’s degree in clinical nutrition from Boston University. She resides in New York City with her teenage son.

Visit Samantha’s website here, follow her on Instagram here, follow her on Facebook here, and follow her on Twitter here.

If you are looking for more great information on reducing sugar, be sure and check out our WOT series, Sugar Talk.


Making this recipe? Be sure and share it with us on the WOT Instagram or Facebook!

by Camila Alves McConaughey