Butternut Pumpkin Soup

I would eat soup all year long, but soup + fall = heaven!  Especially this Butternut Pumpkin Soup.  For the full effect put on a sweat shirt and take a bowl full out to the porch on a crisp October day when the leafs are exploding with color. 

This recipe makes enough for 4, but is easily adjusted for a crowd.

1/2 butternut squash, cut in half lengthwise, seeds and fibers removed (reserve the other half for another day:)
2 tbsp olive oil
salt and pepper
2 cans chicken or vegetable broth
1 bay leaf
1 garlic clove, smashed
1 - 15 oz. can pumpkin
1 small yellow crookneck squash, sliced
1 small zucchini, sliced
salt and pepper to taste
Parmesan cheese, grated (opt.)

Preheat oven to 450.  Cut your butternut squash (Its the one that looks like a big pale yellow pear) in half lengthwise.  Line a cookie sheet with tin foil for easy clean up.  Scoop out seeds and fibers with a spoon and discard.   Drizzle the squash with olive oil and sprinkle liberally with salt and pepper.  Bake for about 20-30 minutes, until edges begin to turn golden and the flesh is fork tender.

While the squash cooks combine chicken broth, bay leaf and garlic. Just smash the garlic clove with the side of a knife and plop it in the pot.  You can add the pumpkin now if you want and just let it simmer on low until your squash is done.

Remove butternut squash from the oven and allow to cool a few minutes before you begin scooping out the flesh from the tough skin.  Place in food processor until pureed.  Add pureed squash to the soup and bring the heat up while you slice up your zucchinis.  Add zucchinis, salt and pepper and allow to boil on medium until the zucchini slices are tender, but not mushy.  Remove bay leaf and garlic clove.  Ladle into bowls and top with grated Parmesan cheese.

Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:

  • Alpha-carotene
  • Beta-carotene
  • Fiber
  • Vitamins C and E
  • Potassium
  • Magnesium
  • Pantothenic acid

Health Benefits of Pumpkin

The alpha-carotene and beta-carotene are potent antioxidants found in pumpkin and are pro-vitamin A carotenoids, meaning the body converts them to vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease.

Read more at Suite101: Health Benefits of Pumpkin: Nutrient-Rich Fruit with Anti-Aging and Disease-Fighting Properties | Suite101.com http://jennifermurray.suite101.com/health-benefits-of-pumpkin-a153140#ixzz1aJZG2p69



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Melissa Moore has spent years researching and implementing nutritionally-based approaches to health and wellness. Her lifelong love of food and health evolved from a hobby to a passion when her daughter was diagnosed with a rare autoimmune disease.

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