With the holidays fast approaching, it’s sometimes difficult to find healthy foods to prepare. The experts from UPMC BodyChangers, a weight loss and support group program, recommend that eating healthy around the holidays is important to maintaining your overall health and weight loss goals. Vicki March, MD, co-director of UPMC BodyChangers, offers the tips on how to prepare delicious roasted pumpkin apple soup.
“This is a great meal to serve around the holidays,” says Dr. March. “The rich pumpkin and apple taste goes together great on a cold winter today, plus, it provides a lot of nutritious value.”
Follow These Steps to Prepare:
- 4 pounds pie pumpkin or butternut squash, peeled, seeded and cut into 2-inch chunks (see Tip)
- 4 large sweet-tart apples, such as Empire, Cameo or Braeburn, unpeeled, cored and cut into eighths
- 1/4 cup extra-virgin olive oil
- 1 1/4 teaspoons salt, divided
- 1/4 teaspoon freshly ground pepper
- 1 tablespoon chopped fresh sage
- 6 cups reduced-sodium chicken broth or vegetable broth
- 1/3 cup chopped hazelnuts, toasted (see Tip)
- 2 tablespoons hazelnut oil
- Preheat oven to 450°F.
- Toss pumpkin (or squash), apples, olive oil, 1 teaspoon salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 minutes. Stir in sage and continue roasting until tender and starting to brown, 15 to 20 minutes more.
- Transfer about one-third of the pumpkin (or squash) and apples to a blender along with 2 cups broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Season with the remaining 1/4 teaspoon salt and heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 minutes. Serve each portion topped with hazelnuts and a drizzle of hazelnut oil.
Nutrition info per serving:
- Calories: 180
- Fat: 9 grams
- Cholesterol: 0 milligrams
12 servings, about 1 cup each