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Recipes of the month | Pumpkin smoothie and pumpkin soup

Go beyond the (sugar-laden) pumpkin spice lattes

Pumpkin patch

Pumpkin Orange Banana Smoothie

Smooth and creamy, this unconventional smoothie is as delicious as it is nutritious. Its deep orange colour is a clear sign this smoothie is brimming with antioxidants—it’s packed with beta carotene and vitamin C. Add plant-based protein powder to increase its protein content.

Tip: Canned pure pumpkin purée is sold in grocery stores. Unlike pumpkin pie filling, pure pumpkin purée does not have added sugar, fat or spices and has about one-third of the calories.

1 cup / 250 ml skim milk, or unsweetened pea milk, or unsweetened soy milk
1/2 cup / 125 ml pure pumpkin puree
1/2 cup /125 ml 100% orange juice
1 medium banana, sliced
4 ice cubes, optional

Combine all ingredients in a blender and purée until smooth.  Serve cold.

Serves 2.

Per 1 cup (250 ml) serving: 153 calories, 8 g protein, 2 g total fat (1 g saturated fat), 31 g carbohydrate, 3 g fibre, 6 mg cholesterol, 58 mg sodium

Source: Leslie Beck’s Healthy Kitchen

Curried Pumpkin Soup

The combination of orange juice, coconut milk, pumpkin and curry powder gives this soup rich flavour and creamy consistency. And it’s lower in sodium than most commercial soups.

2 tbsp / 25 ml canola oil
2 cups / 500 ml finely chopped onion
2 cloves garlic, crushed
4 cups / 1 L water
1 can (28 oz. / 798 ml) pure pumpkin purée
1 cup / 250 ml 100% orange juice
1 cup / 250 ml coconut milk
2 tbsp / 25 ml freshly squeezed lime juice
1 tbsp / 15 ml curry powder
1.5 tsp / 7 ml coarse sea salt, or to taste
1/8 tsp / 0.5 ml red pepper flakes, or to taste
1 tsp / 5 ml ground coriander
Freshly ground black pepper, to taste
1/2 cup / 125 ml coarsely choppd fresh cilantro

Heat oil in a large saucepan over medium heat.  When pan is hot, add onions and sauté for about 8 to 10 minutes.  Add garlic; sauté for another minute.

Add water, pumpkin purée, orange juice, coconut milk, lime juice, curry powder, salt, red pepper flakes and pepper. Cover and bring to a boil; reduce heat and simmer for 30 minutes.

Garnish with fresh cilantro just before serving.

Serves 8.

Per 1 cup (250 ml) serving: 156 calories, 3 g protein, 10 g total fat (6 g saturated fat), 17 g carbohydrate, 4 g fibre, 0 mg cholesterol, 452 mg sodium

Source: Leslie Beck’s Healthy Kitchen

Leslie is the author of 12 best-selling books. You can follow Leslie on Twitter @LeslieBeckRD and look for her regular columns in The Globe and Mail.

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