Autumn began this year on 22nd September and will take us through to season end on 21 December. October is a great month for health and wellbeing, it begins with the London marathon on 3rd October! I’m not suggesting we all need to run a marathon (although hats off to those that can and do!), but more to say health and wellbeing changes need to be treated more as a marathon than a sprint! It is consistency of good habit that bares real results. I will continue the theme last month of nutritional eating.
Halloween is at the end of this month, so I thought what better time than now to discuss the highly nutritious benefits of the super food pumpkin. I’m going to explain why pumpkin is good for your immune, your ageing, your heart, your eyes, your weight, and could even lower some cancer risks.
Pumpkin is brimming with lots of anti-aging vitamin A – a vitamin I always look for in my face cream! Pumpkin is high in vitamins and minerals while being low in calories. It’s a great source of beta-carotene, a carotenoid that your body converts into vitamin A. Studies show that vitamin A can strengthen your immune system and help fight infections. Conversely, people with a vitamin A deficiency can have a weaker immune system. Pumpkin is also high in vitamin C which has been shown to increase white blood cell production, help immune cells work more effectively and make wounds heal faster. Aside from vitamin A and C, pumpkin is also a good source of vitamin E, iron and folate – all of which have been show to aid the immune system as well. Pumpkin is packed with nutrients but has under 50 calories per cup (245g). This makes it a nutrient dense food. It’s also a good source of fibre, which may suppress your appetite so good to aid weight loss. Pumpkins contain carotenoids, which function as antioxidants. These compounds are linked to lower risks of stomach, throat, pancreas and breast cancers. Pumpkin is a good source of potassium, vitamin C, fibre and antioxidants, which have been linked to heart health benefits.
Knowing all these benefits hopefully you will be tempted to try this delicious pumpkin soup recipe.
Quick and easy Pumpkin Soup recipe
Prep time 15 mins, Cook time 40 mins, serves 4
Ingredients
▢2½ lbs Pumpkin or butternut squash halved and seeded- ▢4-5 Garlic Cloves unpeeled
- ▢Avocado oil spray
- ▢1 Sweet Onion peeled and diced
- ▢2 Large Carrots peeled and chopped
- ▢2 Celery Stalks chopped
- ▢1 Tbsp Smoked (or mild) Paprika
- ▢1 Tbsp Olive Oil
- ▢Salt and pepper, to taste
- ▢3 Cups Homemade or shop-bought vegetable stock
Optional
- ▢plain yogurt, pumpkin seeds, sliced scallions, fresh chopped herbs
Instructions
- Preheat your oven to 400F and line a large rimmed baking sheet with parchment paper.
- Peel and cut the pumpkin into 2-inch pieces and place them into the prepared baking tray, together with the garlic cloves.
- Season with salt and pepper, and lightly spray with avocado oil to coat, then spread into a single layer.
- Place the tray on the middle rack of the oven, and roast until pumpkin is fork-tender, about 30 minutes.
- Meanwhile, prep the remaining veggies. Heat oil in a medium saucepan over medium heat. Add onion, carrots, celery and sauté until softens, about 5-6 minutes, stirring occasionally.
- Add in the paprika, roasted pumpkin, and garlic (pop it out from the skins). Pour in the stock and bring to the boil, then continue to cook for a couple of minutes or so.
- Take it off the heat, and puree with a blender until smooth.
- Season with salt and pepper to taste and garnish with desired toppings. Enjoy!
Most vegetable or pumpkin soup recipes that have already been cooked should last 3-4 days in the fridge. If you would like to keep your pumpkin soup longer, place in an airtight container and freeze for up to 3 months.
I’m off to park my broomstick and make a batch of delicious and nutritious pumpkin soup to keep all those ghouls at bay! Hope the health benefits inspire you to have a go at this recipe and that you enjoy the soup as much as I do.
As always if you have any questions or topics, you would like me to cover in future editions, please email me at dianne@rejuvenateathypoxi.co.uk and I will be happy to help.
Best wishes, Dianne x