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Seeking out nutrition tips & healthy fall recipes with Samantha DeOrio

Is the holiday season really here, right now?! It is (YAY!!!), and with all the fun and joy of finally being able to celebrate with family and friends, come challenges to our eating habits. Since my friend Samantha DeOrio of Seek Pilates in East Boca Raton earned her certificate in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies and Cornell University in October, I naturally reached out to her for advice. Bonus, I got yummy recipes!

Samantha enthusiastically responded, “Head into this holiday season with some renewed personal habits. Aim for a low-fat diet rich in leafy greens, whole grains, and legumes, which creates healthy hearts, and prevention/treatment for type 2 diabetes as well as certain cancers.”


Samantha DeOrio


“Fall and early winter is a great time to explore fresh produce, new varieties, and what’s in season. Cooking at home is simple, eliminates inflammatory ingredients, leaves you balanced and ready to take on your day!”

Samantha advises:

  1. Eat your Beans & Greens!
    Are you getting enough?
  2. Eliminate oils in cooking and dressings!
    Have you sautéed with water or broth, or steamed your food?

Now, give these recipes a try, you’ll love them!

Delicata Squash Soup

Serves: 2

Roasted delicata squash

Dairy free and low fat! Traditional soups can be filled with milks, creams and oils. Also called a peanut squash, these gorgeous gems are thin skinned and require no peeling!

What you’ll need:

  • 1 medium/large Delicata Squash + salt and pepper
  • 1 cup broth or water, plus any additional seasonings
  • A blender or food processor

How to:

  1. Preheat oven to 425.
  2. Clean and dry squash, place on baking tray with parchment paper. lightly salt and pepper the squash
  3. Roast for about 15-25 min. Remove when done.
  4. Carefully cut squash into large chunks (can remove seeds or keep) and place in blender with veggie broth or water. Add desired amounts of: pumpkin spice, cinnamon, chipotle, paprika, chili powder, cayenne, tumeric, non fortified nutritional yeast, salt/ pepper. Whatever your preferences!
  5. Blend until smooth, adding more liquid if needed.
  6. Enjoy warm, can garnish with a dash of sunflower seeds and sunflower sprouts, and share the low fat, full flavor with a loved one! To make it a full meal, add a side salad with an added grain or legume like a precooked lentil.

Delicata Squash Soup

No Oil Ginger Garlic Bok Choy

No Oil Ginger Garlic Bok Choy

Try a new green this season! We are in love with this dish! It can be made with any leafy green like, kale, Swiss chard, collards, mustard greens, Napa cabbage to name a few!

What you’ll need:

  • Head bok choy
  • 1/3 cup broth or water
  • 1-2 inches of fresh ginger root
  • 2 cloves fresh garlic
  • 2 Tbsp red Miso paste
  • 1 Tbsp honey
  • Salt and pepper
  • Crushed red pepper, chipotle or paprika to personal taste
  • Cooked chick peas (1 can, 1 bag steamed)

How to:

  1. Wash and chop greens into 1 inch pieces or desired size.
  2. In small pot or large sauce pan with lid, add garlic cloves, ginger root and broth. Let simmer on medium about 1 minute.
  3. Add in greens, and spices and honey. Store to coat. Can add more liquid if needed.
  4. Cover and reduce heat to low, 5-7 min.
  5. Enjoy warm, add in cooked chick peas. Yum!

Visit the Seek Pilates social media channels and website and let Samantha know how you liked the recipes, and how you are maintaining your healthy routines!
Website: www.SeekPilates.com
Instagram: @seekpilates_eastboca
Facebook: @SeekPilatesEastBoca

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