Ah, November. The month brings the beginning of the holiday season, seamlessly transforming the candy-frenzied October into the heartwarming, family-focused December. At the end of the month, Thanksgiving is a time when families get together and celebrate by eating and drinking way too much. When you’re watching your calories, Thanksgiving is dangerous. Turkey is a lean meat full of protein, yes, but stuffing? That cheesy dish your favorite aunt makes? And pumpkin and pecan pies? These are not healthy foods. These foods will clog your arteries, put you to sleep and tighten your waistband.
Next time you’re in the mood for something in season guaranteed to warm you from the inside out, try the recipe for Pumpkin Soup below. Not only will the pumpkin flavor put you in the mood to throw on a sweater and chat with your cousin, but at only 72 calories a serving, you can afford to have a little turkey, too.
From the Mayo Clinic
3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon freshly ground black pepper
1 green onion, green top only, chopped
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about three minutes. Don’t let the onion dry out.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for five minutes. Stir in the milk and cook until hot. Don’t boil.
Ladle into warmed individual bowls and garnish with black pepper and green onion tops. Serve immediately.
Nutritional Analysis (per serving)
Serving size: 1 cup
Cholesterol 1 mg
Protein 3 g
Sodium 241 mg
Carbohydrate 12 g
Fiber 2 g
Total fat 1 g
Potassium 199 mg
Saturated fat < 1 g Calcium 78 mg Monounsaturated fat < 1 g