Beta-Carotene
Beta-carotene is one form of vitamin A that is found in plants. Orange vegetables are an especially good source of this potent antioxidant. According to the Linus Pauling Institute, some epidemiological studies indicate that diets rich in carotenoids, such as beta-carotene, are associated with a decreased risk for certain diseases, including cardiovascular disease and certain types of cancer. Beta-carotene also plays a role in regulating the growth and reproduction of cells within the body.Vitamin C
Vitamin C, or ascorbic acid, is another potent antioxidant that is found in orange fruits and vegetables. In addition to its antioxidant value, vitamin C is vital for the immune system to function properly and is important in collagen formation.Potassium
Potassium is a mineral found in a wide variety of fruits and vegetables, including orange fruits and vegetables. Potassium has several important functions in the body, including muscle contraction, nerve function and pH regulation. Furthermore, diets high in potassium are associated with lower blood pressure, according to Gropper et al in "Advanced Nutrition and Human Metabolism."Vitamin E
Vitamin E is one nutrient that 90% of Americans do not get enough of, according to the Linus Pauling Institute. Vitamin E is an antioxidant and may help protect against chronic diseases such as cancer and cardiovascular disease. The recommended daily allowance (RDA) for vitamin E is 15 mg. Orange vegetables are good sources of vitamin E, and the amount contained in one cup of each orange vegetable is as follows: butternut squash, 2.6 mg; sweet potato, 1.4 mg; pumpkin, 2 mg; and carrots, 1.6 mg. Although orange fruits are good sources of other vitamins and minerals, they contain minimal vitamin E.Pumpkin Sweet Potato Soup Recipe:
INGREDIENTS
4 cups freshly-baked pumpkin (I used acorn and butternut squash) chunks (bake seeded pumpkin at 400F until tender, then peel and chop coarsely)
2 baked sweet potatoes, peeled and chopped coarsely
1 large leek, cleaned, white parts chopped
1 medium onion, chopped
1 cup carrot chopped
2 tart apples, such as Granny Smith, peeled, cored, and chopped
7 cups good-quality vegetable broth
1 teaspoon peeled and grated fresh ginger
1 teaspoon crumbled fresh sage or 1/2 teaspoon dried sage
1 teaspoon dried thyme
1 tbsp curry powder
1 tbsp cumin
1 tsp cayenne pepper
Sea salt to taste
1/2 teaspoon ground turmeric
Dash of nutmeg
Freshly ground black pepper
1 cup grated sharp Cheddar or Parmesan cheese (optional)
1. Combine the leeks, onion, carrot, and apples in a soup pot with 1/2 cup of the broth and simmer until soft, about 10 minutes.
2. Add remaining stock, pumpkin and sweet potato. Bring to a boil, reduce heat to low, and simmer for about 10 minutes, or until the vegetables are tender. Add ginger, sage, thyme, salt, turmeric, nutmeg, cumin, curry, cayenne pepper, and a few grinds of pepper. Simmer for another 5 minutes. Taste and adjust seasonings, if desired.
3. Process the soup in a blender or with a hand-held blender until smooth. Add stock if too thick. Gently heat, but do not boil. Sprinkle each bowl of hot soup with pumpkin seeds (see recipes below) and a little Cheddar, if using.
Serves 8.
Spicy Roasted Pumpkin Seeds
Ingredients
2 cups pumpkin seeds
1 ½ tablespoons melted ghee (clarified butter) or olive oil
⅛ teaspoon garlic salt
½ teaspoon salt
2 teaspoons Worcestershire sauce
Preparation:
Preheat the oven to 275 degrees F.
Stir the pumpkin seeds and butter together, in a large mixing bowl, and add the other ingredients. Stir until everything is well combined, then spread the pumpkin seeds in one layer on a baking sheet.
Bake them for 50 minutes to an hour, or until they are golden brown.
Stir them occasionally so they brown evenly.
Set them aside to cool because hot pumpkin seeds can burn your skin.
These roasted pumpkin seeds can be refrigerated in an airtight container for up to 6 weeks.
(Makes 2 Cups)
4 cups freshly-baked pumpkin (I used acorn and butternut squash) chunks (bake seeded pumpkin at 400F until tender, then peel and chop coarsely)
2 baked sweet potatoes, peeled and chopped coarsely
1 large leek, cleaned, white parts chopped
1 medium onion, chopped
1 cup carrot chopped
2 tart apples, such as Granny Smith, peeled, cored, and chopped
7 cups good-quality vegetable broth
1 teaspoon peeled and grated fresh ginger
1 teaspoon crumbled fresh sage or 1/2 teaspoon dried sage
1 teaspoon dried thyme
1 tbsp curry powder
1 tbsp cumin
1 tsp cayenne pepper
Sea salt to taste
1/2 teaspoon ground turmeric
Dash of nutmeg
Freshly ground black pepper
1 cup grated sharp Cheddar or Parmesan cheese (optional)
1. Combine the leeks, onion, carrot, and apples in a soup pot with 1/2 cup of the broth and simmer until soft, about 10 minutes.
2. Add remaining stock, pumpkin and sweet potato. Bring to a boil, reduce heat to low, and simmer for about 10 minutes, or until the vegetables are tender. Add ginger, sage, thyme, salt, turmeric, nutmeg, cumin, curry, cayenne pepper, and a few grinds of pepper. Simmer for another 5 minutes. Taste and adjust seasonings, if desired.
3. Process the soup in a blender or with a hand-held blender until smooth. Add stock if too thick. Gently heat, but do not boil. Sprinkle each bowl of hot soup with pumpkin seeds (see recipes below) and a little Cheddar, if using.
Serves 8.
Spicy Roasted Pumpkin Seeds
Ingredients
2 cups pumpkin seeds
1 ½ tablespoons melted ghee (clarified butter) or olive oil
⅛ teaspoon garlic salt
½ teaspoon salt
2 teaspoons Worcestershire sauce
Preparation:
Preheat the oven to 275 degrees F.
Stir the pumpkin seeds and butter together, in a large mixing bowl, and add the other ingredients. Stir until everything is well combined, then spread the pumpkin seeds in one layer on a baking sheet.
Bake them for 50 minutes to an hour, or until they are golden brown.
Stir them occasionally so they brown evenly.
Set them aside to cool because hot pumpkin seeds can burn your skin.
These roasted pumpkin seeds can be refrigerated in an airtight container for up to 6 weeks.
(Makes 2 Cups)
That soup reads like it would taste great. I just bought my first pumpkin and will be experimenting with it soon. I love that you can actually eat them. It's such a novel idea for me =)
ReplyDelete