Pumpkin is delicious and healthy. I know the most popular uses for pumpkin is in pumpkin pie or carved into interesting faces, but this delicious and nutritious fall food can be used for so much more.

If you are trying to watch your waistline or just get a little healthier foods in your diet, pumpkin should be at the top of the list. Pumpkin is full of vitamins, like vitamin A, C and E, it is loaded with antioxidants, as well as a good source of fiber. Don’t throw away those pumpkin seeds either! Clean and bake them for a healthy snack that gives you protein, fiber, iron, zinc and mono-unsaturated fats (the healthy fats).

Try this hearty soup recipe adapted from ibreathimhungry.com. It’s low carb, gluten and dairy-free. It’s a healthy-kind of comfort food!

Happy Fall!

Turkey Sausage, Kale and Pumpkin Soup

Ingredients

• 1 lb sweet Italian turkey sausage
• 1/2 cup chopped onion
• 3 cups chopped pumpkin or butternut squash (fresh or frozen)
• 4 cups chopped kale (fresh or frozen)
• 4 cups low-sodium chicken broth
• 4 cups water

Instructions:

1. Cook sausage in a medium sized saucepan. Add onions and saute until translucent. Pour the broth and water into the saucepan and bring to a boil – reduce heat.
2. Add the kale and pumpkin and simmer until the pumpkin is soft, about 20 minutes
3. Serve hot, garnished with grated parmesan and crushed red pepper flakes.

Nutrition Information Calories: 118 Carbohydrates: 7g Protein: 11g Fiber: 1g Sodium: 558mg