I am getting to experience a true fall season this year, while spending time in NY and Massachusetts this month. No matter what side of the country I am on, I see people enjoying the flavors of this season. It seems, however, many people are enjoying the seasonal tastes through flavored lattes and cappuccinos! While those may fit into your fueling plan, consider adding a dish or a side of a nutritionally packed and minimally processed seasonal choice.
While pumpkin seeds are a great source of zinc, fiber and monounsaturated fats, the flesh of pumpkin itself is full of flavor, antioxidants and vitamins. Pumpkin is low in calories, rich in vitamins A, C and E, as well as calcium, copper and potassium.
Here is a light, warm soup!
PUMPKIN SOUP
Serves 4, only 72 calories per cup
INGREDIENTS
3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk (or milk alternative)
1/8 teaspoon freshly ground black pepper
1 green onion, green top only, chopped
DIRECTIONS
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil.
Ladle into warmed individual bowls and garnish with black pepper and green onion tops. Serve immediately.
Be Well ~Meg @REJOOV
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