Fall is in the air and we want you to know that overcoming binge eating does not mean we need to give up all of our fall favorites!

As we say at Beacon, being sugar and flour abstinent is about liberation, not deprivation. So bring on the pumpkin, the butternut squash, and soup — we can still enjoy the flavors of the season and not compromise our food quality!

Here’s a recipe from Hungry Girl, which by the way, if you haven’t checked out her site, you need to ASAP. If you are overcoming binge eating, like to cook, and are struggling to come up with abstinent meal ideas, her site is a great place to start. Not all her recipes are sugar/flour abstinent, so make sure to put on your Wise Mind thinking cap as you select recipes (or make adjustments as needed)! The recipe that follows is a slow cooker recipe and the great thing about using a slow cooker is you can dump all the ingredients in a slow cooker and leave it do its magic. And when everything has cooked, you can portion out multiple meals out of the pot and take care of a few days worth of meal packing. So here’s her recipe for Chunky Veggie Pumpkin Chili, which hits all the right seasonal notes and follows the pumpkin trend (so you don’t have to miss out on the pumpkin rage):

Chunky Veggie Pumpkin Chili

Prep: 15 minutes
Cook: 3 – 4 hours on high or 7 – 8 hours on low


One 28-oz. can crushed tomatoes

One 15-oz. can pure pumpkin (side note: make sure only ingredient listed is pumpkin!)

2 tsp. chopped garlic

1 1/2 tsp. cayenne pepper

1 tsp. chili powder

1 tsp. pumpkin pie spice

1/2 tsp. ground cumin

1/4 tsp. salt

2 cups chopped portabella mushrooms

1 1/2 cups chopped zucchini

1 1/2 cups chopped onion

One 15-oz. can chili beans (pinto beans in chili sauce), not drained (side note: avoid ones with added sugar in ingredients)

One 15-oz. can black beans, drained and rinsed

One 14.5-oz. can diced tomatoes

1/2 cup canned diced green chiles

Optional seasonings: additional cayenne pepper and salt

Optional topping: sour cream

(Side note: feel free to add some chicken to the chili if you’d like! Just brown it in a pan first before adding to the chili to cook with the rest of the ingredients)


In a slow cooker, combine crushed tomatoes, pumpkin, garlic, and spices. Mix well.

Add all remaining ingredients, and thoroughly stir.

Cover and cook on high for 3 – 4 hours or on low for 7 – 8 hours.


Nutritional Info: 1/11th of recipe (about 1 cup): 131 calories, 1g total fat (0g sat fat), 515mg sodium, 25g carbs, 6.5g fiber, 7g sugars, 6.5g protein

Overcoming binge eating does not mean we have to have FOMO as we approach the fall season! Also, please let us know if you would like to see certain types of recipes here on the blog! We’d love to support you on the road to recovery as much as we can.


Your Beacon Team