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Superfood Saturday: Pumpkin [Soup]

For years, I thought of pumpkins as only having two purposes:  (1) to hold my halloween candy, and (2) to fill the gluten-free pumpkin pie that my mom was going to make me during the holiday season.  Neither of these purposes shouted "HEALTHY," so I had a hard time wrapping my head around the fact that pumpkin is good for us...REALLY, good for us, in fact.  

So, what makes this superfood so super?  Pumpkin is low in calories, high in fiber, and loaded with nutrients--beta carotene and potassium to name a couple -  that will keep your heart, bones, eyes, and skin healthy!  

Now that fall is here (well, at least maybe for those of you who aren't living, like me, in Florida), try one of my two soup recipes, either Straight Up Pumpkin Soup or the tangier variation, Spicy Ginger, Squash, and Pumpkin Soup.


[Gluten Free; Vegan; Low Fodmap]


2 cups vegetable stock
15 oz pumpkin puree
1 tsp olive oil
2 cloves garlic, minced (omit if fructose intolerant/need low fodmap option)
1 shallot, minced
1 tsp freshly grated ginger
1 tsp chili powder
1/2 tsp cumin

squeeze of citrus

pinch of maple syrup
salt + pepper to taste


Saute garlic, shallot, and grated ginger in the olive oil for a few minutes. Add stock, pumpkin puree, and the remainder of the ingredients. Simmer for 15-20 minutes. You can use an immersion blender to puree the soup or toss it in the blender. If you are in a hurry, just eat it!


[Gluten Free; Vegan; Low Fodmap]


1 cup canned organic pumpkin
4 cups butternut squash cubes
1 Tbsp ginger powder
1/3 cup grade B maple syrup
3 Tbsp vegan buttery spread
1/2 tsp pink sea salt
1/4 tsp cinnamon

1/4 tsp cayenne
4-5 leaves fresh sage, torn
2/3 cup plain coconut  milk 


1. Add 4 cups of water to a large pot. Bring to boil. Add in butternut squash cubes and a pinch of salt. Boil until squash is tender.

2. Drain the squash and add to a Vitamix or high speed blender. Add in  all of the remaining ingredients.  Blend on high. Garnish with fresh sage leaves.  Serve immediately or freeze!