Pumpkin Soup

I was on my work today marveling at the beautiful sunrise sipping my pumpkin latte, when I realized how much I love autumn, not just for the changing leaves and cooling weather, but for the fall harvest. It's the few months a year we get to enjoy pumpkins and winter squash in everything from coffee to raviolis. Not only do pumpkins and winter squash (includes acorn, butternut, buttercup, and banana squash) taste good, but they have many health benefits as well. A 1 cup serving is only 50 calories and provides 3 grams of fiber. It is nutrient dense with minerals including calcium, zinc, potassium, phosphorus, and vitamins C, E, B, K, and beta-carotene, an antioxidant which is linked to improved immune function and reduced rates of heart disease and cancer. Pumpkin seeds are also great sources of the same vitamins and minerals contain carbohydrates, protein, and healthy unsaturated fats however they provide more calories, about 190 per 1/4 cup.Pumpkin is not just for pie you can incorporate pumpkins and squash into your diet in a variety of ways.

When purchasing a pumpkin don't choose the large carving pumpkins, instead pick a small 2-5 pounder which will be more manageable and sweeter. If cutting up a pumpkin isn't your style, you can also buy canned pumpkin - just don't get the pumpkin pie variety! Pumpkins and squash can be cut into cubes and roasted with olive oil, salt, and pepper for a healthy side dish, puree can be added to pancakes and breads or made into soups or it can be mashed and added to meats or served as a side dish. Below is a great recipe for pumpkin soup.

Pumpkin Soup

INGREDIENTS:

2 pounds pumpkin, peeled

2 onions, chopped

6 cups stock

1 teaspoon salt

1/2 teaspoon pepper

1 tablespoon flour

1/4 cup cold water

1 cup light cream

Chopped parsley

DIRECTIONS:Cut pumpkin into 1/2-inch cubes, removing seeds and fiber. Place in a saucepan with the onions, stock and seasoning. Cook over low heat until pumpkin is soft, about 1 hour. Purée pumpkin in blender. Return to saucepan. Combine flour and water and stir until smooth. Add to the soup, stirring constantly, until it begins to boil. Add cream. Mix well. Remove from heat. Garnish with chopped parsley to serve. Happy Hauntings!