A Healthy Fall Feast

Seasonal soups- good and healthy

Find out how to mix some fall flavor into your diet with seasonal vegetables. See how to make some seasonal – and healthy – fall favorites.

When fall is in full swing, these great seasonal flavors come together in this light and fulfilling meal for four.

Pumpkin soup

  • 2 pounds pumpkin or a 28 oz can of pumpkin puree
  • 3 cups vegetable or chicken broth
  • 1 large onion, chopped
  • 1 large apple, cored and chopped
  • 2 crushed garlic cloves
  • 1 inch grated ginger
  • 1 bay leaf
  • 1 teaspoon curry powder
  • Salt, pepper, and cayenne pepper to taste
  • Optional: 1/2 cup to 1 cup low-fat milk

Carefully cut pumpkin in half. Remove seeds and cook in the microwave for 20 minutes or in a 400° F oven for 45 minutes or until you can easily scoop out the soft flesh. You also could use a 28 oz can of pumpkin puree instead.

In a large sauce pan, heat 1/4 cup of broth over medium, add chopped onion, apple, garlic, and herbs and spices. Cook until onions and apples are soft and then add the remainder of the broth. Add pumpkin to the sauce pan. Simmer for 10 minutes. Working in batches, purée the soup in a blender or food processor. Return puree to sauce pan, taste and adjust seasoning according to personal preferences. You can add some low-fat milk to thin the purée and give it a more elegant look. Serve and top with fresh sage leaves or thin ginger slices.

Pear and cranberry stuffed acorn squash

  • 2 medium acorn squash
  • 1 cup non-fat cottage cheese
  • 1 pear, cored and chopped
  • 1/4 cup dried cranberries
  • 1 green onion, minced

Carefully cut squash in half lengthwise and scoop out seeds. Place flesh-down in a microwave safe dish and microwave on high for 4 minutes. Rearrange the squash, and microwave for another 3-4 minutes or until easily pierced with a fork.

Meanwhile, mix all other ingredients in a bowl. Once the squash is soft, flip them and fill cavities with cheese mixture and microwave for another minute. Serve with beet salad.

About the author

Josée Derrien, RD

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