Pump up your Greens ‘Creamed’ Soup

I’ve been craving greens, fish, and fresh fruit like no one’s business this week!

I’ve had my fair share of 15 minute salmon cakes,

BBQ kale chips,

and various fruit salads.

Right around this time every year, our bodies go into a natural detox cycle (similar to what we experience in the spring).

We gravitate toward cleansing foods like kale, chard, arugula, cranberries, brocolli, carrots, onions, pumpkin, green beans, avocado, spinach, apples, and pears. (Interesting that some of these foods are coined as “seasonal foods” – like pumpkin for instance)

What we experience is similar to trees dropping their leaves. We sluff off our toxins, burdened thoughts, and hectic schedules, dig our roots down deep and prepare for the long and torturous winter.

Did I say torturous?

Hmm.. someone has a hate on for Old Man Winter.

Nevertheless, all of these clean foods have done wonders for my energy, and that’s all that matters.

Our fridge has been full of green veggies just waiting to be made into something spectacular. Although I was tempted to make a green monster version of my pumpkin spice smoothie, I opted for something savory instead. It’s been slightly hotter than expected these last couple of days, so I decided to make a cold soup.

Pump up your Greens ‘Creamed’ Soup

Vegan, Gluten free, Dairy free, Sugar reduced, Yeast free, Corn free

I’m digging this soup in a big way this week! My favorite way to enjoy it is served cold over top of a bed of long grain brown rice. It would also make a fabulous cracker dip!

Yield: 2 cups

Servings: 4


  • 2 cups spinach leaves
  • 1 avocado
  • 1/2 cup English cucumber
  • 1 green onion
  • 1/2 cup red bell pepper
  • 1/4 cup vegetable broth
  • 1 clove garlic
  • 1 tablespoon braggs soy seasoning
  • 1 tablespoon lemon juice
  • pinch chili powder (optional)
  • freshly ground pepper, to taste


  1. Throw all ingredients in the blender and blend until smooth.

calories: 95 | fat: 7.6g | saturated fat: 1g | carbohydrate: 7g | fiber: 4g | sugars: 1.3g | protein: 2g

Delicious in every way possible!

How has the weather been for you?

Do you find you crave cleansing foods around this time?


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Comments | Leave Your Comment

  1. Hi Leanne – I just discovered your blog and love it! As for the weather, I am fortunate to be considerably south of you so it’s perfect right now, especially for running – no humidity! As I was looking around your site I read something about taking calcium and magnesium to help with muscle contraction (do I remember that right?) I have IT problems like crazy and wondered if you could tell me more about how those supplements help. Thanks!

    • Hi Nadine, thanks for stopping by and leaving a comment! I’m envious of your warm weather right now :( enjoy it for me!
      I believe you saw the cal/mag mention on my fall training plan post where I said “Taking a calcium-magnesium supplement to support muscle contraction and relaxation (supplement to be 600mg calcium:400mg magnesium after exercise and before bed)”
      Magnesium deficiency can show up in the form of leg cramping or over exerted muscles, even though they were not “pushed to the max”. For me, I noticed that when I took magnesium, a hot shower, and rolled myself out (on those styrofoam rollers) that my muscles were far better the next day.
      Generally if my clients are craving chocolate flax, or nuts after a run; along with complaining of muscle soreness, it’s usually a good indication that they may be deficient in magnesium. I had all the signs and since taking it I’ve gotten much better! Hope that helps :)

      • Thanks Leanne! I really appreciate the information. I’ll definitely give it a try and see if it helps. I was also so impressed with how well organized your training plan was…it definitely inspired me to put some more effort into my own plan for this fall!

        • Good luck with your training and let me know if you have any more questions :)

          • One more question and I’ll stop bugging you – and this may come under the “dumb question” heading, but are you taking the supplements daily, or just on days of particularly hard workouts? Thanks (again!)

          • no question is a dumb question! I only take it on days that I’ve worked out really hard. But you can do daily as well.

  2. speaking of pumpkins, we had our first spaghetti squash of the season this week… i even got the hubby to eat it and he said it “wasn’t too bad” :D

  3. What a great way to get in those veggies! This soup looks like a great thing to sip on when you’re sick…or feel like you’re getting sick! I wish it wasn’t so cloudy outside lately or else I’d be making this right away! Great recipe!

  4. Leanne, these photos are all so gorgeous! I’m not sure if you’ve already done a post about photography tips, but if you have, can you point me to the link? I’d love to learn more about how you take such beautiful shots!
    The weather here in southwestern Ontario was dull and rainy for an entire week, but it’s nice to see the sun shining again. That’s one thing I miss about Edmonton – it could be freezing cold in the middle of December, but still super sunny. Here, we have a lot of gray days!
    As for cleansing foods, I’m on the same page as you with the dark leafy greens and the pumpkin!

      • I actually moved a LOT further away from Edmonton first – my dad took a job in Bahrain (Middle East) when I was 13, so my whole family moved over there. I lived in Bahrain for 5 years before coming back to Canada for university. I could have gone anywhere really, but figured since I have some relatives in Ontario, it’d probably be a good idea to be within driving distance of them since my parents were still 16 hours away! There’s also that issue of -40degree winters that I can’t say I’m missing…. ;)

        • Wow, what an amazing move for you at that age. Right, the -40degree winters. It’s funny, I always forget they exist until they’re back again. Ugh.

  5. I always get more interested in food at this time of year. All the veggies are so flavourful, and so cheap! I didn’t realize that it was part of a detox cycle as well, but that makes a lot of sense, especially considering my crazy orange vegetable craving this week: pumpkin smoothies (delicious recipe, thanks!), sweet potato pancakes, sweet potato smoothies (your pumpkin smoothie but with leftover sweet potatoes – not bad, but I prefer the pumpkin, I think) baked squash, and carrot soup on the stove for dinner tonight.

    • Your eats sound absolutely spectacular, Josie! Have you tried sweet potato + berries in a smoothie? It’s jaw droppingly fantastic!

    • Oh yes… ginger would be fabulous. Why didn’t I throw some in there?! Next time.

  6. “our bodies go into a natural detox cycle (similar to what we experience in the spring).
    We gravitate toward cleansing foods..”

    Ok that is so interesting to read b/c I honestly feel like that every fall but never have looked into it….I just figured it was a seasonal thing but I always feel in early Sept a massive shift happening in my body and thoughts and by this time in Oct I feel much more grounded and “better”. Good to know I am not alone in this!

    • That’s totally normal, and awesome that you noticed! Many people don’t. You’re right, it’s such a grounding time.

  7. Holy green deliciousness! I am definitely making this soup tonight. It looks so creamy and positively delightful. And if it has the ability to cleanse my body as well, that’s even more awesome.
    In answer to your questions, our weather has really been nasty and rainy the last couple days, although that’s very typical for Oregon during this time of year. Definitely makes me want to stay inside with a warm cup of tea (or glass of wine) and a bowl of soup.

  8. The weather is amazing. I’m having a hard time because I get really cold easily and while the weather is still a little warm (and I’m still craving colder foods during the day), I am so cold after I eat the cold food. So, I’m going more towards the warmer foods.

    • I’m the same way! I’ve been making ice cream for breakfast – not as luxurious as it sounds, I promise. And every time I finish the bowl I’m SHAKING.

  9. Leanne, that look delish. Creamy and satisfying. Would go well with a nice dehydrated seed/nut cracker.. :)

  10. Love this recipe and love your blog! Your photos are amazing and it’s so great to find another blogger with clean, real food. I love it!
    Keep up the amazing work.

    • Yes, red bell pepper. Sorry, this was an older recipe so the naming of ingredients wasn’t done with as much precision! Just updated it so that there is no confusion. Thanks for pointing it out!

  11. We avoid soy, so do you think this soup would still taste good without the soy sauce?

  12. What is Bragg’s Soy Seasoning? Is it the same as Bragg’s Liquid Coconut Aminos?

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