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Pumpkin Season (and soup recipe)

It's Fall, which means it's pumpkin season again... at least to many of us who love this tasty vegetable! Pumpkins are delicious, versatile and packed with nutrients.


They offer a variety of health benefits such as:

  • balancing blood sugar

  • benefiting your eyes

  • boosting immunity

  • helping with wound healing

  • fighting infection

  • keeping your skin soft and moisturized

They contain nutrients such as:

  • Vitamins A, C, E, K, B2, B6, B9

  • Magnesium

  • Potassium

  • Calcium

  • Manganese

  • Copper

  • Fiber


Below is a delicious pumpkin soup recipe that tastes great, simple to prepare and so good for you!



  • 1 large sugar pumpkin (can substitute kabocha or butternut squash) - about 4 pounds

  • 4 cloves garlic, chopped or minced

  • 1 large onion, chopped

  • 1 tsp minced ginger

  • 2 tbsp coconut oil

  • 2 tbsp maple syrup

  • 1 can coconut milk

  • 2 cups veggie broth

  • 1/2 tsp nutmeg

  • 1/2 tsp cinnamon

  • 1/2 tsp salt

  • 1/4 tsp black pepper

  • Garnish with cilantro, scallions, parsley or pumpkin seeds (optional)

Directions 1. Preheat oven to 400 F

2. Cut pumpkin in half and scoop out seeds 4. Add pumpkin to a lined baking dish, then drizzle with 1 tbsp coconut oil & a dash of salt & pepper.

5. Bake for 45 min or until you can easily pierce with a fork. 6. In a large pot (or dutch oven), sauté garlic, ginger & onion with 1 tbsp of coconut oil over medium heat for 2-4 minutes (until translucent) 7. Remove pumpkin from the oven. Cool for 5 minutes then carefully scoop the flesh into the same pot as the garlic and onions.

8. Add cinnamon, nutmeg, salt, pepper, maple syrup and coconut milk and continue cooking on low for 15 minutes.

9. Mix well or use an immersion blender to create a smooth and creamy consistency.

10. Top with pumpkin seeds, cilantro or scallions (as desired) and serve


This recipe makes 4-6 servings



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