10 Fall Foods to Add to Your Diet

                                                                                                           

Pumpkin Bisque

1 tablespoon olive oil

1 cup diced yellow onions

1/4 cup chopped celery

1 teaspoon chopped garlic

pinch nutmeg

1/4 teaspoon cinnamon

pinch allspice

1 1/4 cups canned pumpkin

2 cups water

1/2 cup apple juice

1/2 cup whole milk

2 tablespoons maple syrup

1/4 teaspoon salt

pinch ground black pepper

1.   In a large saucepan combine olive oil, onions, celery and garlic. Cook over medium heat, stirring occasionally, until onions are translucent.

2.   Add nutmeg, cinnamon and allspice and stir for one minute.

3.   Add pumpkin and water and bring to a boil, reduce heat to simmer and cook for 45 minutes.

4.   Add apple juice, milk, maple syrup, salt and pepper. Heat through, but do not bring to a boil.

5.   Cool slightly, transfer mixture to a blender container and puree until smooth.

6.   Pour soup into a saucepan and warm over medium heat before serving.   

Makes 6 (3/4-cup) servings, each containing approximately:

95 calories

14 gm. carbohydrate

2 gm. fat

3 mg. cholesterol

2 gm. protein                                            

80 mg. sodium

2 gm. fiber   

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