FALL GUIDE Sonoma County
~HEALTH BEGINS IN THE KITCHEN~ Raw Pumpkin Soup
by Dr. Joanne Mumola Williams
and diced raw pumpkin or butter- nut squash
1½ cups fresh corn or frozen yellow corn, thawed
1 cup diced red bell pepper
2½ cups apple juice 1 tablespoon
minced fresh ginger 2 small cloves gar- lic, chopped
½ teaspoon salt, or to taste
½ cup mashed avo- cado
SONOMA COUNTY, CA. ~ The corn makes this raw, blend- ed soup thick and creamy and the apple juice gives it a lovely sweetness. Pumpkin is loaded with vitamin A. One serving of this soup provides 150 per- cent of your daily requirement of this critical vitamin needed for vision, growth and devel- opment, glowing skin, and a strong immune system.
Ingredients 3 cups peeled, seeded,
2 teaspoons raw pumpkin seeds, for garnish
1 teaspoon
chopped fresh thyme, for garnish
Place the pumpkin, corn, red bell pepper, apple juice, ginger, garlic, salt, and avocado in a high-speed blender and process until smooth. If it’s too thick, add a bit more apple juice. Di- vide soup among 4 bowls. Top each with raw pumpkin seeds and fresh thyme and serve.
Directions:
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Per serving: 230 calories, 7 g total fat, 1 g saturated fat, 74 mg omega-3 and 1,766 mg omega-6 fatty acids, 0 mg cholesterol, 5 g protein, 41 g carbohydrates, 5 g di- etary fi ber, and 311 mg so- dium.
Nutrition:
Recipe by Dr. Joanne Mumola Williams author of Health Begins in the Kitchen: Delicious and Easy Vegan
Recipes, Sea- sonal Food Plan and the Health and Food Blog,
www.FoodsForLongLife.com
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