Kick off fall with cozy crockpot soups and chilis to fill you up and keep you warm! 🍲

Pumpkin Turkey Chili 

Makes 4 servings
345 calories / 11F / 32C / 27P / per serving 

1 Tbs. olive oil
10 oz. raw lean ground turkey
½ cup green bell pepper
½ cup yellow onion
1 tsp. minced garlic
1 Tbs. chili powder
½ Tbs. cumin
1 tsp. onion powder
1 tsp. sea salt
½ tsp. black pepper
1 ½ cups canned pumpkin puree
½ cup black beans
½ cup white beans
28 oz. can fire roasted, diced tomatoes
1 cup chicken bone broth
Toppings per serving:
1 Tbs. plain, nonfat Greek yogurt
2 Tbs. shredded cheddar cheese

1. Add all of the ingredients, minus the toppings, into a crockpot. Cook on low for 6-8 hours or on high for 4-6 hours.

2. Once finished cooking, weigh the chili and divide the total amount by four to get the amount needed to fill one serving.

3. Portion into bowls and top each one with yogurt and cheese. Enjoy warm.

Thai Chicken Soup

Makes 4 servings
345 calories / 10F / 35C / 28P / per serving 

1 Tbs. red curry paste 
1 1/2 cups canned, lite coconut milk 
1 cup low-sodium chicken broth 
1 Tbs. fish sauce 
1 Tbs. raw honey 
2 Tbs. CSE Sweet Classic Peanut Butter or natural peanut butter 
10.5 ounces raw chicken breast 
1 cup red bell peppers, sliced 
1/2 cup yellow onion, thinly sliced  
1/2 cup carrots, chopped
2 tsp. fresh ginger 
1/2 cup brown jasmine rice, uncooked 
Toppings: 
1 lime 
Bunch cilantro 

1. In a crockpot, whisk together the curry paste, coconut milk, chicken broth, fish sauce, honey and peanut butter. Cut the chicken into slices. Add the chicken, uncooked rice*, bell peppers, onion, carrots and grated ginger to the crockpot. Cover and cook on low for six hours or on high for four hours. 

2. Weigh the entire soup and divide by the number of servings to get the amount needed to fill one serving. Spoon into bowls. Top each serving with lime juice and cilantro. Enjoy warm. 

*Alternatively, the rice may be cooked separately and added on top after the soup is done cooking.   

Best Ever Chili

Makes 4 servings
350 calories / 12F / 36C / 24P / per serving 

8 oz. lean ground beef
1 cup yellow onion, minced
2 cups green bell pepper, minced
1 tsp. minced garlic
2 Tbs. flat leaf parsley, chopped
1 jalapeño pepper, chopped (optional)
2 tsp. chili powder
1 tsp. cumin
½ tsp. oregano
½ tsp. sea salt
½ tsp. ground black pepper
1 cup tomato sauce
2 cups diced tomatoes
1 cup black beans, drained and rinsed
1 cup kidney beans, drained and rinsed
Toppings per serving:
30g avocado, chopped
1 Tbs. nonfat, plain Greek yogurt
1 Tbs. low-fat shredded mozzarella cheese

1. In a skillet, brown ground beef until no longer pink. Drain fat and remove from skillet.

2. Spray skillet with cooking spray and add onions, bell peppers, garlic, parsley and jalapeño peppers. Cook over medium heat for about 5 minutes or until veggies are tender and fragrant. Remove from heat and add all the seasonings.

3. Add all ingredients, minus the toppings, to a crockpot. Cook on low for 3-4 hours (or simmer in a pot on the stovetop for 1 hour).

4. Weigh the entire recipe and divide weight by four to get the amount needed to get one serving. Serve warm topped with cheese, Greek yogurt and avocado.

Creamy Chicken Corn Chowder

Makes 4 servings
350 calories / 12F / 34C / 26P / per serving 

5 1/4 oz. raw chicken breast 
2 Tbs. grass-fed, unsalted butter 
1 cup red bell peppers 
1/2 yellow onions 
1 jalapeño pepper 
2  tsp. miced garlic 
2 Tbs. CSE Gluten-Free Buttermilk Pancake & Waffle Mix 
2 cups low-sodium chicken broth 
8 oz. red potatoes 
2 bay leaves 
Dash sea salt 
Dash black pepper 
2 cups corn, fresh or frozen 
1/2 cup nonfat, plain Greek yogurt 
Toppings: 
1/2 cup shredded, low-fat mozzarella cheese 
4 slices turkey bacon 
Bunch green onions 

1. Cook and shred the chicken using one of the methods below, or another method of choice. 

To do this in a slow cooker: place chicken in crockpot with one cup of water, seasonings and/or low-sodium chicken stock. Turn crockpot on low and cook for 5-6 hours or on high for 3-4 hours. Chicken is done when it is no longer pink and juices run clear. Chicken should be soft and easy to shred. Season as desired. 

To cook the chicken in a pressure cooker: place thawed or frozen chicken in the instant pot with one cup of water and seasonings or low-sodium chicken stock. If the chicken is frozen, make sure it is broken apart and not frozen in a big clump or they will not cook. Seal lid. Press the manual button and cook on high pressure 9 minutes if thawed and 12 minutes if frozen. The instant pot will take a few minutes to heat up and seal before it starts cooking. Let it run its course and once it's done, let it naturally release for 10 minutes, then manually vent and remove the lid. Season as desired. 

2. Cook the bacon according to directions on the package. Dice red bell peppers, onions, jalapeño and potatoes. In a large pot, melt the butter over medium heat. Add the bell pepper, onions, and jalpeño; sauté until tender, about three minutes. Add the garlic and cook until fragrant. Stir in the pancake mix and then slowly whisk in the chicken broth until well blended. 

3. Add the potatoes, bay leaves, salt and pepper to taste. Bring mixture to a boil, stirring constantly. Reduce heat to medium-low and cook uncovered, about 10 minutes or until the potatoes are tender. 

4. Add in the cooked chicken, corn and Greek yogurt. Simmer uncovered for 10-15 minutes, stirring occassionally. Weigh the entire recipe and divide the weight by the number of servings to get the amount needed to fill each serving. Top each serving with two tablespoons of cheese, one slice chopped bacon, and green onions. Serve warm.  

Loaded Potato & Bacon Chowder

Makes 4 servings
350 calories / 12F / 36C / 25P / per serving 

5.5 oz. raw chicken breast
6 slices nitrate-free turkey bacon 
1 Tbs. grass-fed, unsalted butter 
1 cup yellow onion 
1/4 cup CSE Gluten-Free Buttermilk Pancake & Waffle Mix
5 cups unsweetened almond milk 
12 oz. red potatoes 
4 cups broccoli 
1 cup frozen yellow sweet corn 
4 Tbs. shredded, low-fat cheddar cheese 
Bunch green onions

1. Cook and shred the chicken using one of the methods below, or another method of choice. 

To do this in a slow cooker: place chicken in crockpot with one cup of water, seasonings and/or low-sodium chicken stock. Turn crockpot on low and cook for 5-6 hours or on high for 3-4 hours. Chicken is done when it is no longer pink and juices run clear. Chicken should be soft and easy to shred. Season as desired. 

To cook the chicken in a pressure cooker: place thawed or frozen chicken in the instant pot with one cup of water and seasonings or low-sodium chicken stock. If the chicken is frozen, make sure it is broken apart and not frozen in a big clump or they will not cook. Seal lid. Press the manual button and cook on high pressure 9 minutes if thawed and 12 minutes if frozen. The instant pot will take a few minutes to heat up and seal before it starts cooking. Let it run its course and once it's done, let it naturally release for 10 minutes, then manually vent and remove the lid. Season as desired. 

2. Heat a medium-sized pot to medium-high heat. Chop bacon into small pieces. Spray pot with cooking spray and add the bacon; cook until crispy. Remove from pot. 

3. Add butter to the pot over medium-high heat. Once melted, add the onion. Cook until tender and translucent, about 3-5 minutes. Sprinkle the pancake mix over the onion and stir until combined. Whisk in the almond milk. Turn heat up and bring to a boil, stirring constantly. Add the potatoes and broccoli, reduce heat to medium. Cover and let boil lightly for about 10 minutes or until potatoes are fork-tender. 

4. Add bacon, chicken, and corn. Stir until combined and heated through. Weigh the entire soup and divide the weight by the number of servings to get the amount needed to fill each serving. Top each serving with one tablespoon of shredded cheese and green onions.  

Freezer Directions:  Make and freeze without toppings. To thaw, place in a crockpot on high for 4-6 hours. Add toppings fresh. 

Colorful Chili

Makes 4 servings
350 calories / 12F / 34C / 27P / per serving 

12 oz. raw, lean ground turkey 
6 oz. yellow onion 
1/2 tsp. chili powder 
1/2 tsp. sea salt 
1/2 tsp. red pepper flakes 
1/2 tsp. fresh, minced garlic 
1/2 tsp. ground cumin 
1 tsp. stevia in the raw
6 oz. yellow squash 
6 oz. zucchini squash 
2 cups canned, diced tomatoes 
1 cup black beans 
1 cup kidney beans 
Cashew Sour Cream: 
1/2 cup unsalted cashews 
1 Tbs. fresh lemon juice 
1/2 Tbs. olive oil 
1/4 tsp. sea salt 
1/2 cup water 

1. Prepare the recipe for Cashew Sour Cream by soaking the cashews in water for 30+ minutes. Drain the cashews and add to a high-powered blender. Add the lemon juice, olive oil, sea salt and 1/4 cup water. Blend on high. Add an additional 1/4 cup water if the mixture is too thick. It should be a pourable consistency, but not too runny. Pour into a sealed container and store in the fridge. Use within 5-7 days. 

2. In a medium-sized pot, brown the ground turkey and minced onion. Add the seasonings and stevia; cook for about 1 minute or until fragrant. 

3. Add the zucchini and yellow squash to the pot. Cook for about 5 minutes or until softened. Add the beans and diced tomatoes. 

4. Bring the chili to a boil, then reduce heat to low and simmer for 20 minutes. Add extra salt and pepper to taste, if needed. Weigh the entire pot of chili. Divdie the weight by the number of servings to get the amount needed to fill on serving. Top each serving with one tablespoon of cashew sour cream. 

Freezer Directions:  Make and freeze without toppings. To thaw, place in a crockpot on high for 4-6 hours. Add toppings fresh. Make and freeze the cashew sour cream.   

Thai Coconut Curry Soup

Makes 4 servings
350 calories / 12F / 44C / 16P / per serving 

1 Tbs. red curry paste
1 ½ cups light, canned coconut milk
1 cup vegetable stock
1 Tbs. fish sauce
1 Tbs. raw honey
1 Tbs. CSE Sweet Classic Peanut Butter or natural peanut butter
1 cup red bell peppers
½ cup yellow onion
1 cup carrots
2 tsp. fresh ginger
10 oz. organic, non-GMO tempeh
¾ cup cooked brown jasmine rice (¼ cup uncooked)
Toppings per serving:
Lime wedge, for garnish
Cilantro, for garnish

1. In a crockpot, whisk together the curry paste, coconut milk, vegetable stock, fish sauce, honey and peanut butter until combined. Slice the red bell pepper and thinly slice the yellow onion. Peel and chop the carrots, grate the ginger, and cube the tempeh. Add the red bell peppers, onions, carrots, ginger and tempeh to the crockpot. Cover and cook on low for 6 hours or on high for 4 hours.

2. Cook the rice according to the directions on the package.

3. Weigh the entire soup and divide by four to get the amount needed to fill one serving. Spoon into bowls. Top each serving with ¼ of the cooked brown rice, lime juice and cilantro.

Cincinnati Style Chili

Makes 4 servings
345 calories / 12F / 33C / 26P / per serving 

10 oz. raw, lean ground beef
2 cups red kidney beans 
1/4 cup yellow onion 
1/2 tomato sauce 
2 Tbs. water 
1/2 Tbs. white wine viegar 
1/2 tsp. Worcestershire sauce
1 tsp. fresh, minced garlic 
1/4 oz. unsweetened baking chocolate 
1 Tbs. chili powder 
1/4 tsp. sea salt 
1/4 tsp. ground cumin 
1/4 tsp. ground cinnamon 
Dash cayene pepper 
Dash ground cloves 
1 bay leaf 
4 cups spaghetti squash 
1/2 cup shredded low-fat cheddar cheese 

1. Place all of the ingredients into a crockpot, except for the spaghetti squash and cheese. Cook on low for 6-8 hours or on high for 3-4 hours. Weigh the chili and divide by the number of servings to get the amount needed to fill each serving. 

2. Preheat the oven to 400 degreees. Cut spaghetti squash into 2-inch rings. Place on a greased baking sheet. Spray the tops of the squash with cooking spray and sprinkle with sea salt. Bake 20 minutes. Flip and bake another 20 minutes. Let cool until you can hold in your hands. Rake squash into a bowl like spaghetti and sprinkle with salt and pepper. 

3. Serve by placing one serving of chili over one cup of spaghetti squash. Top each portion with two tablespoons of cheddar cheese. 

Freezer Directions: Make the chili and freeze. To thaw, place in a crockpot on high for 4-6 hours. Cook spaghetti squash and add toppings fresh.