Stewarts Shops

Pumpkins Pack Nutrients, Great for Soup


BLOG: With pumpkin picking and pumpkin carving on the to-do list for many families this week, it is also time to take advantage of the health benefits of this fun, fall vegetable. I talked briefly of pumpkins, in my post two weeks ago, yet pumpkin has more to offer than just sweets and treats this Halloween. For one, pumpkins are delicious supply of fat-soluble vitamins and minerals. In fact, they are one of nature’s most concentrated sources of Vitamin A; a nutrient known for its immune-enhancing capability. Interestingly, Vitamin A is also known for its role in promoting and improving healthy night vision (a very important part of Halloween!) Equally important are the high volumes of iron and magnesium found inside the flesh and seeds. Both of these nutrients are crucial to supporting energy levels and preventing fatigue. So if you plan on taking the kids out on this weekend, fueling up on your favorite pumpkin recipe may be a good idea! Likewise, staying warm is another important challenge of Halloween night. To keep you warm (and healthy!), I have provided a wholesome pumpkin soup recipe below. This is the perfect festive food to incorporate into your pre-trick-or-treat meal or Halloween party menu. Nearly every ingredient in this recipe is available at your neighborhood Stewart’s shop. And because many of the vitamins found in pumpkin are fat-soluble, Stewart’s butter and Stewart’s 2% milk play an important role in assuring you receive the full benefit of this recipe. And because this soup is sure to fuel trick-or-treaters all night long, Stewart’s has that extra bag of candy for you to grab on your way out the door!

Creamy Halloween Soup Serves 6
2 Tbsp Stewart’s butter
1 cup onion, chopped
1 clove garlic, minced
4 C low sodium chicken broth
1 (15oz) can pumpkin puree
2 stalks celery, chopped
1/4 tsp cinnamon
1 tsp salt (optional)
1 C Stewart’s 2% Milk
Pumpkin seeds to garnish

1. Heat butter in saucepan over medium-high heat. Sauté onion and garlic until tender.
2. Add chicken broth and bring to a boil. Reduce heat and simmer for 10 minutes.
3. Add pumpkin, celery, cinnamon and salt. Stir well.
4. Allow to simmer for 10 more minutes.
5. Stir in milk and heat, but do not boil.
6. Serve warm and garnish with pumpkin seeds.

-Christine Sloat MS, RD, CDN

About Christine: Christine Sloat is a Registered Dietitian and life-long resident of upstate New York. She holds a Bachelor’s of Science in Dietetics from the University of Delaware, and a Master’s of Science in Applied Nutrition from The Sage Colleges in Troy. She has a nutrition consulting business, Nutritious Notions LLC.

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