Today’s focus is on PUMPKIN
Thanksgiving may be over, but that doesn’t mean our consumption of this super food should be. This gigantic gourd is filled to its stem with beta carotene, alpha carotene, lucopene—all helpful carotenoids to help you with heart health and lower your risk to several chronic diseases.
Here’s a TIP:
You can buy canned pumpkin year round. It’s inexpensive and easy to come by. Add it to your beef stew, hide it in your mac and cheese, make pumpkin bread and pumpkin pie. This superfood is off the hook!
Here’s a TRICK:
Look for 100% pumpkin. Don’t be duped and buy “pumpkin pie filling”. You’ll be getting stuff you don’t want. The pumpkin puree is all that needs to be in the can.
And your RECIPE:
Smashing Pumpkin Soup
(from Saving Dinner by Leanne Ely—Ballantine)
1 onion, chopped
1 tablespoon olive oil
4 cups chicken broth
2 cups pumpkin puree (sometimes called 100% pumpkin NOT PUMPKIN PIE FILLING)
3/4 cup green onions, chopped
1/8 teaspoon nutmeg
1/2 teaspoon curry powder
2 cups milk
Salt and pepper, to taste
In a soup pot, heat oil over medium high heat and saute onions. Cook till very soft and add remaining ingredients, except milk. Cook uncovered for 15 minutes. Add milk and continue to cook (but not boil–it will break) for another 5 minutes.
Per Serving: 131 Calories; 6g Fat; 7g Protein; 13g Carbohydrate; 3g Dietary Fiber; 11mg Cholesterol; 553mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Non-Fat Milk; 1 Fat.
SERVING SUGGESTIONS: A huge spinach salad and whole grain rolls is all you need.