I love fall. The changing leaves, crisp air and delicious fall foods…what’s not to love?!? One of my favorite fall treats is the pumpkin.
Pumpkins are very versatile. You can turn them into an adorable jack-o-lantern or a delicious pumpkin pie. They are amazing in sweet as well as savory dishes and they are chock full of valuable nutrients.
Pumpkins provide a rich source of antioxidants, vitamin C and potassium. They are high in fiber and low in calories, making it a perfect choice to keep your waistline in check! And don’t forget about the seeds…they have been shown to help lower cholesterol and improve your mood!
This simple soup combines all the powers of the pumpkin into one delicious dish. You can whip it up using canned or freshly roasted pumpkin and your favorite sweet or savory spice to satisfy your personal pumpkin cravings. ENJOY!
2 cups fresh roasted pumpkin OR 1 15 oz can of pumpkin
1 onion, sliced thin
2-3 cloves of garlic, sliced
1 ½ C vegetable stock
1 T olive oil
sea salt and pepper to taste
Optional: curry powder or nutmeg
In large pot heat olive oil over medium heat, add onion and garlic and cook for 30 minutes. Add in the pumpkin and stock and bring to a boil. Remove from heat and blend until very smooth in a food processor or blender. Transfer back into pot; warm up over low heat and season to taste. Top with roasted pumpkin seeds.
Hillary Irwin is a registered dietitian and the founder of Simply Beautiful Mom, a nutrition counseling and consulting practice based in New Jersey. In her practice, Hillary counsels children, adolescents and adults on many nutrition issues, with a focus on clean, balanced eating and weight management. She is an expert at teaching clients how to fit proper eating and healthful cooking into a frantic lifestyle, taking the busiest of the busy and teaching how simple changes can create fantastic results. Hillary holds a B.S in Nutritional Sciences with a concentration in Dietetics from Cornell University and a Masters Degree in Applied Anatomy and Physiology from Boston University. She is an active member of the Academy of Nutrition and Dietetics (AND; formerly the American Dietetic Association), the New Jersey Dietetic Association, and various Dietetic Practice Groups of the AND, including Nutrition Entrepreneurs, Sports Cardiovascular and Wellness Nutrition and Weight Management. Hillary lives in Westfield, New Jersey with her husband Greg, her two children (Oscar, 4 and Lola, 2) and their dog Willard. She loves food, traveling, cooking and spending time with her family.