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Pumpkin Soup

Pumpkins aren't just for decorations and pumpkin pies, and they are loaded with good health benefits. Instead of looking outside the box at 300 plus calorie lattes, consider a tasty and healthy much lower calorie pumpkin soup. This pumpkin soup recipe offers the benefits of high fiber and is rich in carotenoids. These antioxidants help promote normal cell growth and have been shown to reduce risk for cancers of the mouth, pharynx, larynx and lung.


2 tsp. extra virgin olive oil
1/2 cup chopped onion
2 celery stalks, chopped
2 garlic cloves, minced
1 tsp. peeled, minced fresh ginger
2 tsp. non refined sugar (or the equivalent amount of Stevia or Lo Han herbal sweetener)
1/4 tsp. ground nutmeg
Pinch of cinnamon
Sea salt and freshly ground black pepper, to taste
1 can (14.5 oz.) pumpkin or the equivalent of pumpkin purée
1 potato, peeled and cut into1-inch cubes
4 cups vegetable or fat-free, MSG-free reduced sodium chicken broth
1/4 cup nonfat sour cream*
2 green onions, chopped

* Make your own healthier homemade sour cream with this recipe:

Homemade Sour Cream

(As always, choose organic content as much as possible for the healthiest recipe.)


1. In large stock pot, heat oil over medium-high heat. Add onion, celery, garlic, ginger and sugar and cook 4 minutes, until tender.

2. Add nutmeg and cinnamon. Season with sea salt and pepper, to taste; stir to coat. Add pumpkin, potato and broth. Bring to boil.

3. Reduce heat to medium-low, partially cover and simmer 20 minutes, until pumpkin and potato are tender. Ladle soup into bowls and top each serving with sour cream and green onions.

Makes 6 servings.

Per serving: 89 calories, 2 g total fat (<1 g saturatedfat), 16 g carbohydrates, 4 g protein, 2 g dietary fiber, 409 mg sodium.

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.