Food First: Pumpkins your Family will Love


It’s Fall Harvest time and one of my favorite things to do is visit the pumpkin patch with my family. While my kids are off looking for the biggest pumpkin to carve, I’m busy looking for the smallest pumpkins to cook with! Small pumpkins are sweeter and less starchy than the big ones and are great for making pies and soups.

Here’s a great recipe for Roasted Pumpkin Soup that your whole family will love. It takes a bit of extra time to make it from scratch, but it is so worth the results! The pumpkin will give you Vitamin A and fiber, the ginger is a wonderful anti-inflammatory and the pumpkin seeds are loaded with immune-boosting zinc!

Roasted Pumpkin Soup

2 small pumpkins — cut in half, scoop out seeds, cover with olive oil and salt, place cut-side down on baking sheet, and roast at 350 degrees in the oven for about 40 minutes or until tender and golden brown. Cool enough to remove skin.
1 T. fresh chopped fresh ginger
1 medium white onion, sliced
1 garlic clove, chopped
1 small apple, cored and sliced
2 T. Maple syrup
1/2 cup Apple Cider
Salt & Pepper
1/2-1 cup cream or coconut milk

1. In a soup pot, sauté the onion, garlic and ginger in a tablespoon of olive or coconut oil. Add the roasted pumpkin, apple cider, maple syrup, salt and pepper and let simmer for 30-40 minutes, stirring frequently. Remove from pot and puree in blender.

2. Once soup is completely blended, return to soup pot on low heat and finish by adding cream or coconut milk until desired consistency.

3. Garnish with roasted pumpkin seeds. Roast your own, or for this recipe I like the spicy pepitas (shelled pumpkin seeds) from the bulk section of the market. Serve with a generous side of greens or leafy green salad and you will have the perfect Fall meal!

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Nutrition Julie
Nutrition Julie is a Certified Holistic Health Coach and Raw Food Nutrition Educator who is passionate about Nutrition, Health and Wellness. Julie believes that real, whole, nutritious foods are a powerful tool in living a healthy, conscious, disease-free life and works to educate, inspire and empower the people she works with through her step-by-step Food First System. For more information, visit


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