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Oops I did it again...

Okay okay, last soup post I promise?!?! For the month anyway!! I won't even get into how good they are for you, or how great they are this time of year, or how easy they are to make and so much more. What I will share is the nutritional benefits of pumpkin and sweet potatoes, because I am sharing a Pumpkin Sweet Potato Soup. I also posted it so I have to share it!!!

Pumpkin is high in vitamins and minerals while being low in calories. It’s also a great source of beta-carotene, a carotenoid that your body converts into vitamin A. Pumpkin contains the antioxidants alpha-carotene, beta-carotene, beta-cryptoxanthin, which may protect your cells against damage by free radicals (this is why it is used in so many skin care products). Pumpkin is high in vitamins A and C, which can help boost your immune system. Its supply of vitamin E, iron and folate may strengthen your immunity as well. Pumpkins’ high vitamin A may protect your eyes against sight loss, which becomes more common with age. Pumpkin is packed with nutrients and yet has under 50 calories per cup. This makes it a nutrient-dense food. It’s also a good source of fiber, which may suppress your appetite. Pumpkin contains potassium, vitamin C, fiber and antioxidants, which have been linked to heart health benefits. All this doesn't mean to go out and buy processed foods with pumpkin in them, as these are most likely high in sugar!!! Eat the real thing, roast it, puree it, eat pumpkin seeds they are very nutritious. This is the season for pumpkin!

Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and chronic disease. The high fiber content and antioxidants promote the growth of good gut bacteria which contributes to a healthy gut. Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help improve eye health. They are also good for brain function

Now how is that??? All served up in one delicious soup! Feed the soul, nourish the mind and savor the soup!

Pumpkin Sweet Potato Soup


2 sweet potatoes, peeled and cubed

1 small pumpkin squash, peeled and cubed

2 tbsp olive oil

2 cloves garlic, minced

½ medium onion, diced

1 tbsp turmeric

¼ tsp ground ginger

¼ tsp curry powder

Pinch cayenne

Salt and pepper to taste

Water or vegetable broth or both


Place cubed pumpkin and sweet potato on a cooking sheet. Drizzle the olive oil over the top and salt and pepper.  Roast the vegetables on 425 degrees until tender.

Place the roasted vegetables into the blender.  

Heat 1 tbsp olive oil in a pan, add the onions and saute about 5 minutes, add the garlic and cook for another 30 seconds.

Add the seasoning to the blender with the vegetables, then add the onion and garlic mixture.

Put in 1 cup water and blend, keep adding water/vegetable broth or a little of both until you get your desired consistency.  You want it to be fairly thick. Salt and pepper to taste, or add more of the spices if you would like*

* You can play with this recipe and add any spice of choice, or more of the spices I listed, it doesn’t have to be exact. 

Pumpkin Sweet Potato Soup

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