Saturday, October 20, 2012

Cold fighter soup and easy pumpkin frappuccino

Misha investigates a wheelbarrow of squash from the garden in search of the Great Pumpkin. Or is he searching for dog treats?

I'm up to my ears in squash and that's a good thing. Squash, such as pumpkin, is full of beta-carotene, which your body converts into vitamin A---and that helps create white blood cells to fight infection. So, eat more squash this cold season.

Another good thing to eat more of this winter is legumes which are loaded with immune-boosting iron and zinc, two nutrients that provide protection against infection by viruses and bacteria.
Legumes, such as beans, peas and lentils, also are good sources of vitamin B6, which aids in creating infection-fighting white blood cells, called lymphocytes. You can double your absorption of iron from legumes by combining them with foods that contain vitamin C.

Cold fighter soup with pumpkin and legumes

Here’s a recipe that I call Cold Fighter Soup. It's loaded with pumpkin and legumes as well as other veggies and almond butter. It’s easy to prepare and makes 4 generous servings. Leftovers store easily in fridge or freezer for future meals.

(suitable for ACD-phase 2)

  1. 1 cup of lentils (rinsed)
  2. 1/2 head of cauliflower, cut into small pieces
  3. 1 large carrot, peeled and diced
  4. 1 large stalk of celery, diced
  5. 1 cup diced pumpkin or other squash, such as butternut
  6. 1 large zucchini, diced
  7. ½ red pepper, diced
  8. ¼ red onion, diced
  9. 1 quart of vegetable broth
  10. 2 T. unsweetened almond butter
  11. salt and pepper to taste
  12. Other seasonings: 1 tsp. cumin
  13. 1 T. olive oil



  1. In a large pot, heat olive oil. Add diced onion, carrot and celery. Saute until tender.
  2. Add rinsed lentils and vegetable broth. Mix in seasonings.
  3. Heat to boiling. Reduce to simmer and cook until lentils are soft (about 15 minutes)
  4. Ten minutes before serving, add the other vegetables and cook until tender.
  5. Finally, stir in 2 T. of unsweetened almond butter.
Get plenty of rest too so you can stay healthy this winter!
I'm also using up some of my pumpkin from the garden by making healthy and easy iced pumpkin frappuccino. It's good for your tastebuds, and healthier and cheaper than getting a frappuccino at your local coffee shop.
Iced pumpkin frappuccino

1. 1 cup unsweetened almond milk
2. 6 T. pumpkin puree
3. 1 tsp. cinnamon or pumpkin pie spice
4. 1 tsp. vanilla
5. liquid vanilla stevia to taste
6. 1 tsp. Dandy Blend or instant espresso powder
7. additional almond milk as needed
8. Optional: 1/4 tsp. xanthum gum

1. Combine items No. 1-5 and freeze as ice cubes.
2. When ready to make frappuccino, blend pumpkin spice cubes with Dandy Blend or coffee powder. xanthum gum and additional almond milk as needed.
3. Blend until thick and smooth.
4. Serve with coconut cream if desired.

Contributed to:

1 comment:

Blogger said...

3 Studies REVEAL Why Coconut Oil Kills Fat.

This means that you literally burn fat by consuming Coconut Fats (including coconut milk, coconut cream and coconut oil).

These 3 researches from large medical journals are sure to turn the conventional nutrition world upside down!