Savory Pumpkin Soup (Paleo, keto, gluten free)
I love fall because of all the color on the trees and smells in the kitchen. If there is a lack of seasons in your area, it is easy to get back in touch fresh produce by going to your local farmers market.
It is important to eat what is in season for environmental reasons (less shipping, gas, oil, etc). But it is also important to for our bodies to eat warming foods this time of year such as soups and stews. These foods have a very soothing effect that buffer the stress of cooler temperatures. I don’t eat many sweets but I do love Pumpkin.
When you make this recipe try to get the real thing (fresh organic pumpkin) for the maximum antioxidant benefits. Pumpkin is a rich source of potassium which will help lower high blood pressure.
Pumpkin seeds have 50% of the daily super mineral Magnesium which facilitates energy metabolism in the cell. The feel good amino acid Tryptophan is also bountiful in the seeds. It is very important not to heat pumpkin seeds over 170 degrees or they will oxidize and cause free radicals. It is best just to dry them on a paper bag over night with some sea salt or use a dehydrator.
I made this seasonal seranade pumpkin soup for two different parties and I didn’t have any leftovers. I know your family will love it.
Paleo Keto Pumpkin Soup
Prep time: 10 minutes
Cook Time: 20 minutes
1 cup coconut milk
2 cups chicken bone broth
6 cups baked organic pumpkin or 2 13 oz cans pumpkin
1 teaspoon garlic powder
1 teaspoon onion powder
1 tablespoon cinnamon
1 tablespoon dried ginger
1 teaspoon nutmeg
1 teaspoon paprika
sea salt to taste
pepper to taste
coconut yogurt or sour cream, for topping (optional)
toasted pumpkin seeds, for topping (optional)
Turn on a soup pan over medium heat, add the coconut milk, pumpkin, and spices. Let the mixture simmer for 15 minutes, until the flavors combine. Use an immersion blender to blend for one minute, until smooth. If the soup is too thin simmer on medium low, uncovered, until it thickens to desired consistency. Top with coconut yogurt or sour cream if dairy is tolerated. Top with with pumpkin seeds and serve.
Make it a meal: This soup goes well with of your favorite proteins to make this a full meal such as heritage turkey or a pasture raised ham. It is also good with some homemade sage pork or beef sausage.
Nutrtion info: Calories: 123 , Protein: 3.1 g , Fat: 9.8 g , Total Carbs: 8.1 g , Net Carbs: 4.9 g, Fiber: 3.2 g (nutrition facts based on 6 servings).