Naturally, when one thinks of Halloween, one thinks of pumpkins. This time of year we see pumpkins on every block and corner. They are the season. Most people are not aware of the many nutritional benefits of pumpkin. They are extremely high in antioxidants and beta-carotene. Beta carotene has been identified as one of the main fighters against heart disease and cancer. Pumpkin is low in calories and surprisingly full of fiber. Pumpkins are 90 percent water and were once recommended to remove freckles and cure snake bites.
Pumpkins are members of the family of vine crops called cucurbits. Pumpkins originated in Central America and in early colonial times, pumpkins were used as an ingredient for the base of pies, not as a filling. Unbeknownst to many, pumpkins are 90 percent water and are classified as a fruit. This recipe is a great low-fat variation on the original recipe and can be used and enjoyed year-round.
pumpkin soup – Makes 4 servings
13 3/4 ounces fat-free chicken broth
1 large onion, chopped
2 carrots, diced
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/3 teaspoon salt
1/8 teaspoon pepper
16 oz. canned pumpkin
2 cups nonfat evaporated milk
1/4 cup low-fat sour cream 4 tsp. bacon bits
1. In a large pot, combine chicken broth, onions, carrots, baking soda, cinnamon, salt, and pepper. Simmer uncovered for 10 to 15 minutes or until carrots are soft.
2. Place vegetables and broth in a blender or food processor and blend until smooth. Add canned pumpkin and evaporated milk. Simmer uncovered for 10 minutes.
3. Serve topped with sour cream and bacon bits.
Calories: 125; Protein: 8g; Carbohydrates: 20g; Fat: 1.5g; (11% calories) Saturated Fat: 1g; Fiber: 3g; sodium: 372ml;