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Pumpkin Chowder and Pumpkin Muffin Recipes + Important Pumpkin-“Information”


Newsletter Article OCT 28, 2019

Pumpkin Chowder and Pumpkin  Muffin  Recipes + Important Pumpkin-“Information”

Lohre, a very special friend from my Weight Watcher Leader days in the 90’s and through 2004, who stayed in touch through my newsletters and lovin’ the tea for seasonal allergies, called me recently to order tea and request a recipe. Oh, those fun meetings where I had costumes, songs, skits … and healthy recipes!!! She’d remembered a delicious pumpkin chowder recipe that had cut up cooked potatoes and apples in it.  Did I still have it? Sadly, I cannot find it anywhere, but I remember it well enough to have duplicated it here.

As I recall, it had lean, chopped chicken, which you’re more than welcome to use, but at this time, Bob and I substitute a can of beans for any meat.

Then, because it’s just too fun to know more, I did a little research and found out five amazing reasons to eat that yummy soup.

Pumpkins are winners  Fun, Flavor and Health!  First the recipe, and then the nutrition info:

Carolyn’s Yum-Yum Pumpkin Chowder (Serves 4)

1 medium onion, coarsely chopped
2 stalks celery, sliced
15 oz. can of canned pumpkin
1 medium potato cut in bite-sized pieces.
1 medium apple (any variety but Delicious)
1 tsp. ground oregano
¼ tsp. garlic powder
Salt and ground pepper to taste
4 cups chicken broth (I just use bouillon cubes
1 15 oz. can of white beans (drained and rinsed)  (I used to use chicken)
Parmesan cheese

Coat a large soup pot with cooking spray and add onion and celery.  Cook til tender.&nbs p; Stir in pumpkin, broth and seasonings.  Bring to a boil and add potato and apple.  Simmer for 10-15 minutes to soften the apple and tomato.  Add beans (or chicken) and simmer another 5 -10 minutes.  Sprinkle with parmesan cheese, and serve with crusty bread and some sliced apples! (Serves 4)

Pumpk-“Information”: And here’s WHY you want to make and enjoy this delicious soup! And any other way you want to cook or eat them.  Pumpkins are loaded with nutrition and extra GOOD for us!!!

The Huffington Post Says:

Not only is fall’s signature squash versatile enough to fit into all the above and more, it also packs some powerful healthy perks — like keeping heart health, vision and waistlines in check.

Pumpkins Keep Eyesight Sharp

A cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A, which aids vision, particularly in dim light, according to the National Institutes of Health.

Pumpkins are also rich in carotenoids, the compounds that give the gourd their bright orange color, including beta-carotene, which the body converts into a form of vitamin A for additional peeper protection.

Pumpkins Aid Weight Loss!

Pumpkin is an often-overlooked source of fiber, but with three grams per one-cup serving and only 49 calories, it can keep you feeling full for longer on fewer calories.   We all know that a A fiber-rich diet seems to help people eat less.  A 2009 study found that people who ate a whole apple before lunch (the fiber is in the skin) consumed fewer calories throughout the meal than people who ate applesauce or drank apple juice, from a report at www.WebMD .

Pumpkin Seeds Are Good For The Heart and a Good Mood! Nuts and seeds, including those of pumpkins, are naturally rich in certain plant-based chemicals called phytosterols that have been shown in studies to reduce LDL or “bad” cholesterol. Pumpkin seeds are also rich in the amino acid tryptophan, an amino acid which is important in production of serotonin, one of the major players when it comes to our mood, WebMD reports. A ha ndful of roasted pumpkin seeds may help your outlook stay bright

Pumpkins May Reduce Cancer Risk and Is Great For Your Skin!  Like their orange buddies the sweet potato, the carrot and the butternut squash (to name a few), pumpkins boast the antioxidant beta-carotene, which may play a role in cancer prevention, according to the National Cancer Institute. Food sources of beta-carotene seem to help more than a supplement, according to the NIH — even more reason to scoop up some pumpkin today. And the plant sterols in pumpkin seeds have also been linked to fighting off certain cancers.  The same free-radical-neutralizing powers of the carotenoids in pumpkin that may keep cancer cells at bay can also help keeo the skin wrinkle free.

More Potassium Than Bananas!  If you think bananas are nature’s energy bar, think again!  Turns out, a cup of cooked pumpkin has more of the refueling nutrient potassium, with 564 milligrams to a banana’s 422.

Carolyn Allen is the mother of 5 children and grandmother to 11 (so far!). She and her husband, Bob, have been helping people feel and look better for years with My Miracle Tea. Read More
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