Savoury Dairy Free Pumpkin Soup | The Paleo Plan

Savoury Dairy Free Pumpkin Soup | The Paleo Plan

 The Paleo Meal Plan

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What Is Paleo?

Taking us way back to the Paleolithic era, when cavemen existed. The caveman would predominately eat only foods either available or consumed by humans.

The Paleolithic era lasted 2.6 million years. WOW! They must have been doing something right! The Paleo diet includes vegetables, fruits, nuts, roots and meat. It excludes foods like dairy products, grains, sugar, legumes, processed oils, salt, alcohol and coffee.


What To Avoid

The Paleo diet is based on avoiding processed foods. The historical Paleo diet avoided foods that humans began eating after the Neolithic Revolution. This was when humans started transitioning from hunter/gatherer lifestyles to settled agriculture.

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Paleo Nutrition Pattern

The Paleo lifestyle will improve your health and may lead to improvements in body composition and metabolic effects. However; it can also lead to an inadequate calcium intake.

If you want to eat as they did in the Paleolithic era this would be described as including:

  • Vegetables (including root vegetables)
  • Fruits (including fruit oils, olive oil, coconut oil, palm oil)
  • Nuts
  • Roots
  • Meat
  • Organ meat
  • Vegetables including root vegetables
  • Fish
  • Eggs


  • Dairy
  • Grain – based foods
  • Legumes
  • Extra sugar
  • Refined fats
  • Refined carbohydrates
  • Avoiding all processed foods


Benefits Of Seasonal Eating

Some of the benefit you get from eating seasonally is that you are eating more fruits and vegetables at the same time of the year that they are grown in. Growing our food organically and without pesticides is so much healthier for our bodies and is also alot tastier.

Fall is one of my favourite seasons ( my cozy season) because it comes with the majority of our root vegetables such as:

  • Squash
  • Pumpkin
  • Beets
  • Cabbage

and tree fruits like:

  • Apples
  • Pears
  • Figs


Meal Planning 

Creating a meal plan will help you stay on track. It is easier to eat healthier when there is a plan in place instead of on the fly meals. We all know how busy life is and if we don’t plan to eat healthy and out running errands and our tummy starts to growl, we look over and see Mc Donald’s, we all know what happens next!

If you are thinking about eating healthier, I urge you to try


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  • 25 Delicious Paleo “Starter” Recipes
  • Our complete “Paleo Food Swaps” guide
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Dairy Free Savoury Pumpkin Soup
Course: Soup
Servings: 4
  • 2 tbsp oil
  • 1 medium onion
  • 2 medium garlic cloves minced
  • 1/2 tsp tumeric
  • 1/2 tsp cinnamon
  • 1 can organic pumpkin puree or homemade
  • 2 cups chicken broth
  • 1 cup coconut milk full fat
  • 1/8 tsp nutmeg ground
  • 1/2 cup pumpkin seeds garnish
  • 2 tbsp fresh parsley garnish
  • 1/8 tsp sea salt to taste
  • 1/8 tsp black pepper to taste
  1. In dutch oven or large stock pot, heat oil over medium heat and add the onion

  2. Saute until soft and stir in the garlic, turmeric and cinnamon. Season with salt and pepper.

    Cook for about 1 minute and add the pumpkin and broth

  3. Bring the soup to a boil, then reduce to a simmer. Simmer for 5 minutes and turn off heat

  4. Transfer to a blender and blend until smooth. 

    Transfer back into pot

  5. Add the coconut milk and nutmeg and bring to a low simmer. Simmer until heated through

  6. Top with desired garnished and serve.


References for this post:

British Dietetic Association


The New Age Caveman And The City ( The New York Times)

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