Crockpot Pumpkin Chili

Its that time of year where everything and anything is pumpkin and I am totally ok with that. I love everything about the seasonal winter squash, especially cooking pumpkin seeds but since I live in a condo with no outdoor space of my own I can’t carve and place out pumpkins for any sort of decoration since they will rot quickly indoors. So when my craving for pumpkin seeds hit I don’t let that precious squash go to waste. Making homemade pumpkin puree is so easy and it beats any canned version you will find at the store. I freeze my fresh puree in 2 cup servings for quick and easy access whenever my craving to cook a pumpkin recipe hits…like this extremely easy, sweet and spicy, Crockpot Pumpkin Chili.


While this isn’t quite set it and forget it recipe, the sacrifice of having to sauté up the ground beef with the onion and jalapeño in a separate skillet first is worth it because this dish is oh so flavorful.


Pumpkin Chili


I was worried this recipe was going to be too spicy with the jalapeño and chili powder but dare I say I may opt for more heat next time I make it? If you like your chili with an extra kick I would make sure to keep your jalapeño seeds and sauté them along with the beef and onions and even opt for more chili powder or even a dash of cayenne or hot sauce into the crock pot.


Crockpot Pumpkin Chili
Author: Emily Goodman
  • 1 tablespoon olive oil
  • 1 sweet onion, diced
  • 1 jalapeño, seeds removed and diced
  • 1 lb ground beef; 90% lean
  • 1 14.5 can of diced tomatoes
  • 2 cups pumpkin puree (or 1 15oz can of canned pumpkin, not pumpkin pie filling)
  • 1 15oz can of red kidney beans
  • 1 15oz can of cannellini beans
  • 3 tablespoons brown sugar
  • 1 tablespoon pumpkin pie spice
  • 1 tablespoon chili powder
  • 2 tablespoons tomato paste
  1. Heat the olive oil in a skillet over medium heat. Add the diced onion, jalapeño and ground beef. Cook breaking up the beef with a spoon until meat is no longer pink. Drain any excess fat.
  2. Transfer the beef mixture to a crock pot and mix in all remaining ingredients.
  3. Cover and set crock pot to low and cook for 3 hours.
  4. Top with any desired toppings! I like to serve mine over brown rice and top with scallions, cheddar cheese and a dollop of green yogurt.
If you would like to make this recipe a bit spicier keep the jalapeño seeds and sauté them with the onions and beef mixture or add a bit more chili powder or cayenne or hot sauce to the crock pot mixture prior to cooking.


Butternut Squash Soup with Orzo

Did you know that you can make a silky and hearty butternut squash soup without a drop of heavy cream? It’s possible! This butternut squash soup even kicks it up a notch with added orzo, zucchini, and yellow squash. It really hits the spot on these cooler rainy nights we are having here in Boston {in APRIL!! WHAT??}. Plus I feel totally guilt free eating it. #winning

I personally think that soup get better the longer it sits. It thickens up slightly as the orzo absorbs some of the liquid and all of the flavors meld together.




Although it may not seem like it, Spring and Summer are around the corner! I am also heading to Punta Cana in just 2 short weeks so I am working hard to get in 6 workouts per week {30 minutes each} and keep my nutrition on lock. Along with my own goals I am committed to helping others who are looking to get started on their own health and wellness journey or dial in their fitness and nutrition routine they currently are following.

My online wellness community is growing by the day and for those who are ready to join me during the month of April I am excited to share our HUGE ANNOUNCEMENT with you!!!!




It is called the Spring Into Health Promotion and I am through the roof ? with excitement because this is seriously the deal of the century!! Not only are you getting the very best value in fitness but you are going to have over 400 workouts at your fingertips and flexibility to pick and choose which ones you want to do based on your current needs or desired results you want to achieve.

My favorite thing about Beachbody On Demand is that eliminates the need to make a purchase every time you want to try a new workout program that Beachbody releases. So say you want to try the 21 Day Fix and decide it’s not for you. Or you do a round or two of it and want to bump up to a more intense program such as 21 Day Fix Extreme, Core De Force, or Insanity Max 30 to future your progress and results. In the past you would have to whip out your credit card and purchase all of those programs, wait for them to ship to you, and THEN you could get started.

Not anymore!!



Now you get a 1 year membership and the entire Beachbody fitness library {even deluxe workouts} are automatically loaded in. And to top it off, any time a new program is released throughout the year it will automatically get loaded into your digital library {think of it as like the Netflix of fitness}. In 2017 alone we are going to have THREE new programs that are launching!!

I have seen people fall of track time and time again because they either bought a program that they ended up not liking and stop doing it or they complete their purchased program a few times through and are ready to kick it up a notch but don’t want to make ANOTHER purchase. Beachbody On Demand truly does help people stay on track and avoid common excuses for falling off track such as choosing a program you do not like to start with {that can be super discouraging for someone trying to start their health and fitness journey too}.

Along with all these amazing workouts you also get every programs nutrition guides, workout calendars, a set of color coded portion containers to ensure you are eating enough of the right foods to fuel your body for your workouts and reach your goals AND a free 30 day supply of Shakeology!

You will get ME as your personal coach with access to my private online wellness community where I will personally help you learn to navigate Beachbody On Demand, understand the nutrition plan, help you pick a program within your library to start with that best matches your goals, give you all my tips for meal planning, grocery budgeting, an arsenal of recipes! I am all about helping others to create a healthy lifestyle that is everlasting, not a quick fix!!


So what about this huge announcement you mentioned??



Well, typically the Beachbody On Demand Challenge Pack I outlined above costs $199 + tax and shipping {which is still a great deal considering you get over $6k worth of workout programs} but for the month of April Beachbody is running our Spring Into Fitness Promotion and the price has dropped to $160 + tax and $2 shipping!!! It truly is an incredible value and it is my job as a coach to make sure that is THE BEST $160 you have ever invested in.

This is a one month only opportunity and the price WILL go back up to $199 at the end of April so take advantage of this now!

If you are ready to order here are the different challenge pack options.

Purchase the Beachbody OnDemand All Access Challenge Pack As a Coach {this option sets you up for a 25% discount on an future purchases from Beachbody and the opportunity to have me as your business mentor if you want to learn how you can earn a supplemental income through Beachbody coaching…you can be a coach purely for the discount if you choose and you do not have to learn the business unless you choose to}

Purchase the Beachbody OnDemand All Access Challenge Pack as a Customer {this option sets you up for a 10% discount on an future purchases from Beachbody}

Purchase the Beachbody OnDemand All Access Challenge Pack KickStart {includes the 3 day refresh plant based cleanse as well as a 10% discount on all future purchases from Beachbody}


Once you choose your option and place your order please fill out this form below so I can get to know about you and your goals and add you to my wellness community. I am looking forward to getting to know you and help you create a happy, healthy, and fulfilling lifestyle.


And definitely make yourself some Butternut Squash with Orzo soup!

Let me know how it comes out by leaving a comment on this post or tagging me on Instagram with a photo of what you made ❤



Butternut Squash Soup with Orzo
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 6
  • 1 cup whole grain orzo
  • 1 tablespoon olive oil
  • 1/2 medium, [i]diced[/i]
  • 1 large garlic clove, [i]minced[/i]
  • 1 small butternut squash (approx. 2lbs), [i]peeled and diced into small cubes[/i]
  • 4 cups veggie broth
  • 1 tablespoon unrefined coconut oil (or olive oil)
  • 1 medium zucchini, [i]diced[/i]
  • 1 medium yellow squash, [i]diced[/i]
  • Pink Himalayan salt
  • Fresh ground pepper
  • Parmesan cheese, [i]optional for topping when serving[/i]
  1. Bring a pot of water to a boil. Cook the orzo according to package directions. Drain and set aside.
  2. While the orzo is cooking heat the olive oil in a heavy soup pot over a medium heat.
  3. Add the diced onion and saute for 3 minutes.
  4. Add the minced garlic and saute for 1 minute.
  5. Add the diced butternut squash. Saute for 4-5 minutes allowing the butternut squash to caramelize.
  6. Add the veggie broth and bring to a boil. Reduce to a simmer and allow to cook for 10 minutes.
  7. While the squash is simmering heat a separate large saute pan over a medium heat. Add the coconut oil.
  8. Once the coconut oil is melted add the zucchini and yellow squash. Cook for 4-5 minutes until caramelized and cooked through but not mushy.
  9. Transfer the butternut squash mixture to a blender and blend until smooth. Return to the soup pot.
  10. Add the cooked orzo and cooked zucchini and yellow squash.
  11. Season with salt and pepper.
  12. Ladle into serving bowls and top with a sprinkle of Parmesan cheese (optional).
Serving size: 2 cups
Portion Fix container equivalents for a 2 cup serving: 2 green, 1 yellow, 1 spoon (add 1/2 blue if you use Parmesan cheese)[br][br]Recipe adapted from [url href=”” target=”_blank”]Barilla[/url]


Clean Eating Broccoli Cheddar Soup

When that winter chill hits I always crave a big bowl of warm, comforting soup. One of the soups that was always at the top of my list was Panera’s Broccoli Cheddar Soup served with a nice crusty piece of bread for dipping. I have always been one of those people that think if I am getting a soup and salad for lunch I was being “healthy” but boy was I wrong.

Check out this (long) list of ingredients that are in Panera‘s version of this soup. Many of them I have no idea what they are, or they to help with the coloring of the soup.


I won’t be ordering this soup anymore, I will make my own thank you very much!




I was mindless poking around on Pinterest when I stumbled across a yummy looking recipe for broccoli cheese soup from The Foodie and the Fix. I loved how simple the recipe was and it was made using almost ALL fresh vegetables and some chicken broth.

I tweaked the recipe slightly to use vegetable broth since that is what I had in the house but either would taste great. I loved that I could eat a cup of this without the bread and have a comforting meal that was carb-free! Those yellow containers are oh-so precious when following the Fix nutrition plan 🙂


Here are the container equivalents for 1.5 cup serving:

– If you use vegetable broth: 1.5 green, 1 blue, 0.5 spoon

– If you use chicken broth: 0.25 red1.5 green, 1 blue, 0.5 spoon (See image below from Autumn, creator of the 21 Day Fix about how to count chicken broth)




I hope you enjoy this soup! I loved how thick and creamy it got WITHOUT using any cream or milk so I could enjoy it guilt-free!


Broccoli Cheddar Soup


Clean Eating Broccoli Cheddar Soup
Author: Emily Goodman
  • 2 teaspoons butter (preferably organic)
  • 1 medium onion, diced
  • 1 cup of carrots, peeled and chopped (approx 2 medium carrots)
  • 1 32oz container of low sodium vegetable broth
  • 2 heads of broccoli, roughly chopped (approx 4 cups)
  • 1 head of cauliflower, roughly chopped (approx 2 cups)
  • 1/2 teaspoon of salt
  • 1 additional head of broccoli, chopped into small bite sized pieces (approx 2 cups)
  • 1 1/4 cups of shredded sharp cheddar cheese
  • 1/4 teaspoon of pepper
  1. In a large soup pot, melt the butter over medium heat. Add the onions and carrots.
  2. Cook for 3-4 minutes, stirring occasionally until they start to soften and the onions begin to look translucent.
  3. Add the roughly chopped broccoli (DO NOT add the broccoli that you chopped into small pieces yet), cauliflower, salt, pepper, and vegetable broth.
  4. Cover and simmer over a medium-low heat until veggies are all very soft, approx 30 minutes. You will know they are ready when you are able to mash them against the side of the pot with the back of a spoon.
  5. While the soup is simmering, steam the broccoli that’s been chopped into bite sized pieces. Place 1″ of water in the bottom of a pot. Place in a steamer basket (if you have one, if not just place the broccoli right in the water). Cover with a lid and steam over a medium heat for 5 minutes until the broccoli is bright green in color. It is ok if the broccoli is still a little al dente because it will soften up when added to the soup.
  6. When your veggies in the pot are soft enough, puree the mixture using a hand blender (or in batches in a regular blender) until all of the contents of the pot are pureed and smooth.
  7. Set the pot on a low heat and stir in chopped steam broccoli and the cheddar cheese. Stir until all of the cheese has melted.
  8. Add pepper to taste.
  9. Serve topped with a little sprinkle of cheddar cheese (optional)
Serving size: 1.5 cups



Butternut Squash Beef Stew

The days are shorter and the weather is colder. Doesn’t that make you just crave a warm comforting bowl of soup or stew?

Although I miss the warm weather, the fall is my favorite season for cooking (and fashion). I love all of the seasonal ingredients such as pumpkin, butternut squash, apples, brussel sprouts, sweet potatoes and the aromas of spices such as cinnamon and and nutmeg wafting through the kitchen. It seems to be a time of year when family and friends get together much more which for me is always a great excuse to try out a new recipe!

Today I am sharing my beef stew recipe that I make with butternut squash. Feel free to substitute the squash for sweet potatoes or leave out the rice to make this a low carb meal. This stew tastes even better the next day as all of the flavors really meld together and soak into the beef.

This recipe make a large pot of stew so it is great for freezing in smaller portions to enjoy at a later date as well.



Butternut Squash Beef Stew
Author: Emily Goodman
Serves: 6
  • 1 teaspoon olive oil
  • 1.b lb raw lean stew meat
  • 1 medium onion, [i]chopped[/i]
  • 1/2 green bell pepper, [i]chopped[/i]
  • 1/2 red bell pepper, [i]chopped[/i]
  • 4 cloves of garlic, [i]minced[/i]
  • 2 medium tomatoes, [i]chopped[/i]
  • 1 cup of low-sodium organic beef broth
  • 1 bay leaf
  • 1 teaspoon sea salt (or Himalayan salt)
  • 1 teaspoon ground black pepper
  • 2 cups butternut squash, [i]cubed [/i](approx 1/2 a squash)
  • 1 tablespoon of dried parsley
  • 3 cups cooked brown rice (optional)
  • 6 tablespoons Parmesan cheese, [i]shredded [/i](optional)
  1. Heat the olive oil in the bottom of a large soup pot over a medium-high heat.
  2. Add the stew meat. Cook, stirring frequently, for 4-5 minutes until the meat in browned
  3. Add the onion and bell peppers. Cook, stirring frequently, for 4-5 minutes until the onion is translucent.
  4. Add the garlic. Cook, stirring frequently, for 1 minute.
  5. Add the tomatoes, broth, bay leaf, salt, and pepper. Bring to a boil.
  6. Reduce heat to medium-low. Cook, covered, for 40 minutes.
  7. Add the butternut squash. Cook, stirring occasionally, for 8-12 minutes, or until the sauce has thickened and the beef is fork tender.
  8. Remove the bay leaf.
TO SERVE:[br]Either serve as is in 1 1/4 cup portions and top with parsley[br]- OR -[br]Place 1/2 cup of cooked brown rice in the bottom of a bowl. Top with 1 1/4 cup of the beef stew. Sprinkle with parsley and a pinch of parmesan cheese.[br][br]Portion Fix container equivalents for a 1 1/4 cup serving:[br]1 red, 1 green (without the rice and cheese)[br]1 red, 1 green, 1 yellow, 0.25 blue (with the rice and cheese)


What are some of your favorite soup or stew recipes? I would love some new ones to add to my collection. Comment below!