A Note from the Parish Nurse
Harvest Fall Colors
Pumpkins are far more than a Halloween decoration! This seasonal squash is brimming with potassium, beta carotene and fiber. Choose smaller pumpkins for cooking as they are more tender and flavorful. And don't forget to bake the seeds, since they are a source of potassium and healthy fats.
Parsnips are often overlooked but are loaded with flavor, fiber and folate. This root vegetable makes an excellent addition to soups or stews.
Ingredients: 3/4 cups water; 1 small onion, chopped; 8 oz. pumpkin puree; 1 cup unsalted vegetable broth; 1/2 tsp. ground cinnamon; 1/4 tsp. ground nutmeg; 1 cup fat-free milk
Directions: In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Garnish with black pepper and green onion tops. (Serves 4)