Something about pumpkins just make autumn complete.

There is some real power behind that yellow and orange color in pumpkins…it’s called beta-carotene; a provitamin that is converted to vitamin A in the body. Known for its immune-boosting powers, beta-carotene is essential for eye health and has also been linked to preventing coronary heart conditions. So preserve some pumpkin this fall and make sure you are stocked up for winter. Pumpkin can easily be canned or frozen to preserve for long periods of time and made into delicious soups, pies, cakes or warm winter stews.

Just to give you an idea of the nutrients that are packed into pumpkins; One cup of canned pumpkin has seven grams of fiber and three grams of protein — and contains only 80 calories and one gram of fat. Plus, its packed with vitamins and provides over 50 percent of the daily value of vitamin K, which can help calcium uptake in the body.

Still, the real treasure is in the seeds. Pumpkin seeds are packed with protein, magnesium, potassium, and zinc. Studies suggest pumpkin seeds provide a number of health benefits— such as preventing the enlargement of the prostate gland, lowering the risk of bladder stones, helping to boost positive mood and helps to get rid of unnecessary intestinal parasites. Plus, they contain high levels of phytosterols, which research suggests can reduce various dis-eases. So get your hands inside a pumpkin and start scooping out some seeds!

Ideas for enjoying pumpkin seeds:

· Raw pumpkin seeds are the best for their good quality oils and phytosterols. They taste great in a trail mix or sprinkled on your favorite soup. Our kids love a tablespoon or so in their oatmeal too!

· Roasted pumpkin seeds are an enjoyable treat too! Just clean your seeds, lightly coat with coconut oil and sprinkle on some Himalayan salt, place them evenly over parchment paper on a cookie sheet and roast in the oven at 350˚F for about 10 minutes. Keep a close eye on them (you don’t want them to burn!).

Pumpkin Coconut Soup

Serves 4-6

A hearty, warm and creamy soup for those cool autumn and winter days.

Ingredients:

3 cups Chicken Broth

1 cup full fat coconut milk/cream

1 tbsp coconut oil

1 onion, peeled & chopped

3 cups - canned pumpkin (if fresh then roast pumpkin first)

1 piece fresh ginger, grated (about 2 tbsp)

2 garlic cloves, grated

1 tsp curry or other Indian spice

1 tbsp jalapeño peppers or green chilies (canned are acceptable)

1 tbsp lemon juice

Salt & Pepper to taste

2 tablespoons sour cream (optional for serving)

2 tablespoons pumpkin seeds, roasted (optional for garnish)

Directions

Sauté onions, garlic and jalapeno peppers in coconut oil in a small sauce pan until soft, then pour them into blender. Add all other ingredients except the sour cream to blender and blend until smooth. In a large pot over medium heat, pour mixture from blender.

Bring to a boil, then reduce the heat and let simmer for 15 minutes, stirring occasionally.

Serve in small bowls. Garnish with sour cream and pumpkin seeds.

Pour into bowls and garnish with a tablespoon of plain high fat sour cream and some roasted pumpkin seeds.

This soup is excellent hot or cold! It is a great "make-ahead" meal for lunches especially since it's yummy when cold. It's also very filling so it makes a great, simple supper!