The stars of this soup are root vegetables which are low in calories and rich in antioxidants, fibre, minerals and vitamins. Pumpkin is rich in Vitamin C and E, both powerful antioxidants and particularly beneficial for eyesight and help promote glowing skin.
Pumpkin seeds are also an excellent source of dietary fibre and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein and minerals. 100 grams of pumpkin seeds deliver 110% the recommended daily allowance of iron, as well as niacin (31% RDA), selenium (17% of RDA) and zinc (71%).
Potatoes are another rich sources of minerals and vitamins with the added benefits of quercetin present which has anti-inflammatory, cancer and cardio-protective properties. Celery brings an excellent source of vitamin-K, which helps increase bone mass. The leaves, which are often overlooked, contain many essential oils which can help sooth nervousness, osteoarthritis, and gouty-arthritis conditions.
The small sprinkling of nutmeg contains many B-complex vitamins, including vitamin C, folic acid, riboflavin, niacin and vitamin A and is used for its anti-fungal, mood enhancing and digestive properties.
4 cups of chopped pumpkin
1 cup chopped potato
2 celery sticks
3 cloves of garlic
2 cups stock
2 cups of cream
Chopped coriander and pumpkin seeds to sprinkle on top.
Cook all ingredients except nutmeg, milk, coriander and pumpkin seeds. Allow to cool slightly.
Blend together, slowly adding the cream, nutmeg and season with a sprinkle of salt and pepper.
Sprinkle some chopped coriander and pumpkin seeds on top.
About Sheila Murray
Sheila Murray is a respected naturopath and author driven by a passion to support people at all levels of health and wellness to live the happiest and healthiest lives possible.
Sheila has lectured extensively in the areas of herbal medicine, nutrition and iridology and has managed a high profile health food store and a series of thriving naturopathy clinics across Australia.
These raw vegan tarts created by nutritionist Hayley Richards are a great healthy dessert option free of refined sugars and gluten and packed with nutrients you’d usually miss out on with more traditional desserts.