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Antioxidant-Rich Pumpkins, Superfood Symbol of Autumn Ushers in the Holiday Season

By Marie Oser, Managing Editor ecomii.com
October 22, 2017
File under: Healthy Eating, Recipes, Superfoods, Vegan

October: falling leaves, cool crisp air and pumpkins.

Winter squash are some of the oldest known vegetables in America. Among these hearty winter vegetables, pumpkins have become symbolic of the season and go hand-in-hand with Halloween and Thanksgiving.

Pumpkins are a delicious fruit to include in the diet and have a characteristic orange rind with orange flesh that is incredibly rich in antioxidants and vitamins. Very nutritious, pumpkin is low in calories and an excellent source of vitamin A and flavonoid antioxidants such as lutein, xanthin and carotenes.

Pumpkins are a nutrient-rich food, especially beneficial for health and well-being and that alone qualifies this delicious gourd as a ’Superfood.’ Just one cup of cooked pumpkin contains only 49 calories and a whopping 12,231 IUs of  Vitamin A – 245 percent of the Daily Value! 1 Vitamin A is also important for healthy teeth, bones and soft tissue, mucus membranes and skin and promotes good vision, especially in low light.2

We have come a long way from the days when pumpkin pie was the only pumpkin item on the Holiday buffet. These days it is not unusual to find pumpkin bread, salads, salsas and soups.

Great Pumpkin soup is hearty and satisfying.  This tasty soup can also be quick to the table, if you utilize canned pumpkin, a convenient alternative to the peeling, cubing and baking associated with the raw gourd.

Rich-tasting Great Pumpkin Soup is easy to make  and an appealing addition to the fall menu. This soup features my signature ‘miso finish.’ I often finish my soups with an enriching miso paste, choosing light and flavorful varieties like my go-to Mellow White Miso. This adds flavor and character to the soup as well as valuable health supporting enzymes.

Great Pumpkin Soup
8 Servings

2 teaspoons olive oil
1/4 teaspoon crushed red pepper
1 medium yellow onion, chopped
2 Tablespoons grated fresh gingerroot
1 stalk celery with the leaves, chopped
4 medium Yukon Gold potatoes, peeled and diced (4 cups)
2 1/2 cups vegetable broth, boiling
1 (29 ounce can) pumpkin puree
1 (14 1/2 ounce can) Mexican stewed tomatoes
1/2 cup soymilk
1/3 cup nutritional yeast
1 1/2 teaspoon ground sage
1/2 teaspoon ground nutmeg
1/2 teaspoon lemon pepper
1/3 cup mellow white miso
1/4 cup dry vermouth (or vegetable broth)

Heat oil and crushed pepper in a 6-quart saucepan, over medium high heat 1 minute.  Add onion, gingerroot and celery. Sauté mixture 3 minutes. Add potatoes and cook 5 minutes, stirring occasionally or until potatoes begin to soften.  Add boiling broth and reduce heat to medium low.  Cook mixture 10 minutes. Add pumpkin puree and Mexican tomatoes. Cook, stirring occasionally, 10 minutes.

Pulse soup in a food processor or blender in batches several cups at a time, adding the soymilk and nutritional yeast to the first batch. Return puree to the soup pot and add sage, lemon pepper and nutmeg.  Place miso in a small bowl and “cream” with the vermouth. Add to the pot and simmer gently 10 minutes until ready to serve. Do not boil as that will kill the valuable enzymes.

Great Pumpkin Soup
Nutrition Analysis: per 2 cup serving
Calories 194, Protein 9g, Carbohydrates 36g, Fiber 7g, Fat 2g, Cholesterol 0, Calcium 90mg, Sodium: 303 mg.

1 Tanumihardjo SA (2011). ”Vitamin A: biomarkers of nutrition for development”. The American Journal of Clinical Nutrition. 94 (2): 658S–665S.

2 MedlinePlus, National Library of Medicine, US National Institutes of Health. December 2, 2016

Marie Oser is a best-selling author, writer/producer and host of VegTV. Her latest book is The Skinny on Soy.  Follow Marie on Facebook and Twitter

 

 
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Tea, Brew a Cup of Health and Relaxation

By Marie Oser, Managing Editor ecomii.com
October 13, 2017
File under: Beverages, Healthy Eating, Natural Remedies, Superfoods, Vegan

The health benefits in a warm steeped mug of tea, whether herbal or caffeinated have been celebrated for thousands of years. There are four main types of tea: black, green, oolong and white tea, which come from the same plant, but are processed differently.

The history of tea is long and complex reaching across multiple cultures and spanning thousands of years. Tea is thought to have originated in southwest China during the Shang dynasty (1766 to 1122 BC) as a therapeutic beverage.1

Drinking green tea  originated as medicine and has grown to become the most widely consumed beverage in the world next to water. These days, tea drinking can be quite the adventure with an amazing range of choices. …read more of Tea, Brew a Cup of Health and Relaxation here

 
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Turmeric, Powerful and Effective Alternative to Conventional Drugs

By Marie Oser, Managing Editor ecomii.com
August 23, 2017
File under: Natural Alternatives, Recipes, Spices, Superfoods, Vegan

Turmeric is an ancient spice that adds pungent flavor and a lovely golden hue to many dishes, along with an abundance of health benefits.

Turmeric, the spice that gives curry its yellow color has been shown to be an effective, nontoxic alternative for many pharmaceutical medications and has therapeutic properties for various systems within the body.1

Curcumin, the most active constituent of turmeric is credited with powerful antioxidant and anti-inflammatory properties matching the effectiveness of some anti-inflammatory drugs.…read more of Turmeric, Powerful and Effective Alternative to Conventional Drugs here

 
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Eat Your Way to Better Health!

By Marie Oser, Managing Editor ecomii.com
June 22, 2017
File under: Healthy Eating, Legumes, Recipes, Superfoods, Vegan

Heart Healthy Sriracha Baked Tofu, Kale and Garbanzo Beans

According to Dr. James Anderson, chief investigator on the landmark meta-analysis on soy and heart health, soyfoods are some of the healthiest foods you can include in your diet. This is because they help fight what Dr. Anderson calls The ‘Big Five,1 heart disease, stroke, diabetes, obesity and high-blood pressure.

Heart disease is the leading cause of death in this country and a highly nutritious food that has been shown to reduce the risk of heart disease is sure to attract attention. …read more of Eat Your Way to Better Health! here

 
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Plant Based Superstars Join Forces in a Delicious Braised Tempeh Dish

By Marie Oser, Managing Editor ecomii.com
June 3, 2017
File under: Gluten-free, Healthy Eating, Spices, Superfoods, Vegan

 

Braised Tempeh, Kale, Garbanzo Beans and Tomatoes

Braised Tempeh, Kale, Garbanzo Beans and Stewed Tomatoes is a delightful dish that contains a high level of protein, fiber, vitamins and minerals with a riot of health-supporting phytonutrients.

The combination of hearty legumes, leafy greens, tomatoes and pungent spices make this a tasty and health-supporting meal.

Naturally low in fat and essentially free of saturated fat, legumes are a great source of nutrition. Legumes contain both soluble and insoluble fiber, protein, carbohydrates, B vitamins and many important minerals including iron, copper, magnesium, manganese, zinc and phosphorous. …read more of Plant Based Superstars Join Forces in a Delicious Braised Tempeh Dish here

 
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An alternative approach to health, wellness and disease prevention. Marie Oser and her team of bloggers bring you creative natural solutions to issues affecting our health and wellbeing.

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