In those cold winter months, sometimes having a nice bowl of soup can really help warm you right up! Why not make it a pumpkin soup and add some nutrients to the diet! Pumpkins are full of Vitamin A, C and E which are powerful antioxidants. Vitamin A is very good for maintaining the integrity of your skin and helps protect vision. Also, studies show it can help protect against some cancers too! Pumpkin also has a rich source of Vitamin B which is good for maintaining the health of your digestive system, immune system, heart, nerves and muscles! Wait! Don’t throw the pumpkin seeds away…did you know that half a cup (100grams) of pumpkin seeds has 110% of the recommended daily intake of iron and just about ZERO cholesterol, not to mention its a great source of dietary fibre! Try topping of the soup with some of those or keep them as a pick me up snack throughout the day.
Say no to those canned soups and get your hands dirty in the kitchen with this warm pumpkin soup recipe:
1 cup organic chicken or vegetable broth
¼ cup unsweetened coconut milk
1½ cups organic canned pumpkin
½ Spanish onion sautéed.
1 cloves garlic, roasted
1½ tablespoons brown sugar
½ teaspoon paprika (optional)
¼ teaspoon cayenne pepper (optional
½ teaspoon freshly ground nutmeg
Salt and freshly ground black pepper, to taste
1. In a large non-stick wok pan, on medium heat, slice a clove of garlic and toss it in with a teaspoon of you favorite cooking oil (coconut oil is mine).
2. Add some small finely chopped onions for a bit of flavour.Sauttee them for a bit, until they get a bit brown.
3. Dump all the ingredients into the wok, and simmer on low to medium heat for about 7 minutes.
4. Garnish with toasted pumpkin seeds. Enjoy!
Dr. Nourus Yacoub, DC