Pumpkin Curry Soup
* Recipe adapted from The Cancer Diet Cookbook: Comforting Recipes for Treatment and Recovery written by Dionne Detraz, RDN
This soup is surprisingly easy to make and quite tasty. I started to write about it, but Dionne sums it up so nicely. Per Dionne, “This comforting soup proves that pumpkins can be so much more than just a star ingredient in your holiday pie. They are an excellent source of vitamin A and carotenoids, and they also provide vitamin C, potassium, and fiber. Like carrots, they contain phytonutrients that support immune system and lower inflammation. The garlic, ginger, and spices also boost immunity, lower inflammation, and provide anticancer nutrients – and they give this soup an incredible flavor.”
Ingredients
1 tablespoon or spritz of avocado oil
1 large onion, chopped
2 garlic cloves, minced or pressed
2 teaspoons peeled and minced fresh ginger
1 ½ teaspoons curry powder
1 teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon cinnamon
½ teaspoon sea salt
4 cups vegetable or chicken broth
2 dried bay leaves
2 (15-ounce) cans pumpkin puree OR 3 ½ cups fresh roasted pumpkin
¼ cup coconut milk
Freshly ground black pepper
Toasted pepitas, for garnish
Instructions
1. In a Dutch oven or deep saucepan, heat the oil over medium heat. Add the onion and cook, stirring, until soft and translucent, about 5 minutes. Add the garlic and ginger and cook, stirring, for another minutes. Stir in the curry, cumin, coriander, cinnamon, and salt and sauté for 2 more minutes.
2. Add the broth, bay leaves, and pumpkin puree to the Dutch oven. Stir to combine, increase the heat to high, and bring to a boil. Reduce to low and simmer, covered, for 15 minutes.
3. Remove the bay leaves and puree the soup with an immersion blender or in a blender, if desired. Stir in the coconut milk and add pepper to taste.
4. Serve warm, topped with toasted pumpkin seeds. Store leftovers in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 3 months.
5. Let mixture stand for 2 hours or more before serving to allow flavors to develop.
6. Pecans may be added within 2 hours of serving.
Serves 4.
Sweet Potato Porridge
* Recipe adapted from The Cancer Diet Cookbook: Comforting Recipes for Treatment and Recovery written by Dionne Detraz, RDN
An excellent grain-free warm breakfast option. I could also eat this as dessert. And as Dionne states, “sweet potatoes are a superb source of antioxidants and anti-inflammatory nutrients”.
Ingredients
2 large sweet potatoes, peeled and cut into 1- to 2-inch cubes
1 cup unsweetened coconut milk or other preferred non-dairy milk option
1 teaspoon ground cinnamon
Pinch sea salt
Raw almond butter, unsweetened shredded coconut, fresh fruit, nuts/seeds, for topping (optional)
Vanilla extract, ground cardamom, nutmeg, or orange zest, for added flavor (optional)
Instructions
1. In a large pot, cover the sweet potatoes with water and bring to a boil over medium-high heat. Reduce the heat to low and simmer until the potatoes are soft enough to pierce easily with a fork, about 15 minutes. Drain.
2. Place the cooked sweet potatoes, coconut milk, cinnamon, and salt in a high-speed blender or food processor and mix on high power until smooth and creamy, 1-2 minutes.
3. Serve warm with desired toppings. Store leftovers in an airtight container in the refrigerator for 3-5 days.
Serves 2.
Walnut Pear, & Pomegranate Salad
* Recipe adapted from The Cancer Diet Cookbook: Comforting Recipes for Treatment and Recovery written by Dionne Detraz, RDN
A beautiful fall and winter salad with hues of red, green, and purple. Pomegranates are excellent sources of polyphenols, phytonutrients that offer anti-inflammatory, antioxidant, and anti-carcinogenic effects. Both pears and pomegranates contribute dietary fiber, vitamin C, folate, and potassium. And dark leafy greens, need we say more? Toss this salad up and enjoy.
Ingredients
1 cup raw walnut halves
12 ounces mixed fresh greens
1 cup pomegranate seeds (from 1 pomegranate
2 ripe pears, cored and thinly sliced (I’ve used bright red Anjou pears)
For the dressing:
¼ cup balsamic vinaigrette
1 ½ tablespoons balsamic vinegar
3 tablespoons extra-virgin olive oil
¼ teaspoon Dijon mustard
Pinch fresh garlic, minced or pressed
Pinch sea salt
Instructions
1. In a dry skillet over medium-high heat, lightly toast the walnuts, stirring until fragrant, 2-3 minutes.
2. Add all of the dressing ingredients into a small jar or bowl and stir or shake.
3. Add all other ingredients into a large salad bowl; toss with dressing, and serve.
Serves 4.
Wow, it's November and somehow we're already nearing the end of 2021. Nurture yourself. I hope that you enjoy these fall recipes.
Warm regards,
Natalie