Eating from September to December

Pumpkin Soup

Picture by Apolonia courtesy of


Hey guys,

I hope your Thanksgiving was a joyous and relaxing one. As the fall season comes to an end I will continue my talk of eating in season for the whole family.  Today, I’m going to share a pumpkin recipe with you that will involve the whole family in eating in season this fall.

Pumpkin’s Nutritional Benefits:

Pumpkins are in season from September to December. They contain a plethora of nutrients including Vitamin A to support eye health, fiber to support digestive health, and antioxidants.

As to minerals, pumpkin contains calcium, phosphorus, potassium, and copper. Its seeds are a good source of iron, zinc, and healthy fats.

You can use it in many ways including as the main meal in soups or as a side dish.

The following pumpkin recipe is accomplished in 3 parts. The first and third can be completed by kids over the age of 12 with adult supervision. The second can be completed by those 6 and over again by adult supervision. It is color coded by age of those who can accomplish the task.

Red: The adult supervisor

Blue: Kids 6 and over

Green: Kids 12 and over

Let’s get cooking!

Pumpkin Soup with Sugared Pumpkin Seeds


4 cups of diced raw pumpkin (cutting the pumpkin should be done ahead of time by an adult)

1/8 cups of olive or canola oil

1 tablespoon of unsalted butter

1 cup of sliced onions

1/2 tablespoon of dried thyme

1 tablespoon of fennel seeds

one pinch of cayenne red pepper

2-4 cups of water

2 oz. of greek yogurt

The Seeds:

1 cup of pumpkin seeds

2/4 teaspoon of ground cumin

2/4 teaspoon of salt substitute (Mrs. Dash)

pinch of cinnamon, paprika, and cayenne pepper

1 teaspoon honey or agave nectar

Directions: Cooking the pumpkin

1.) Preheat oven to 400 degrees F. After cutting open the pumpkin, cleaning out the seeds, and dicing up the vegetable place on a cookie sheet. Set aside the seeds in a small bowl to dry.

2.) Drizzle squash with 1 tablespoon of fennel seeds, olive oil, and pepper. Coat with a spatula.

Cooking the Seeds

3.) While the squash is being prepared move onto the pumpkin seeds. Combine the above ingredients. Mix with a spoon until well coated.

4.) Place into oven at the same time as the diced pumpkin. Bake the seeds until golden brown. The pumpkin will be in the oven for 35 minutes.

Preparing the Soup

5.) In a skillet add 1 tablespoon of butter, onions, 1/2 tablespoon of thyme, red pepper, a bay leaf, and black pepper. Cook until onions are clear. 10 minutes.

6.) Take out a blender. After squash is cooked add to blender with 1/2 cup of water and onions. Puree until smooth. –Can also be accomplished by those 6 and over.

7.) Place a large soup pot on the stove. Add 1 1/2 cups of water to the pot before adding the pureed squash. Stir and simmer on medium low heat.

Note: Be your own judge as to how thin or thick you wish the soup to be. When I did it my soup was thin, but you might prefer it thick. Therefore, be careful with the water.

8.) Add greek yogurt and seeds to the top of the soup.

Bon appetite!

Keep in mind when doing this recipe as a family it would be helpful to measure the ingredients out first and set up three stations for your children to help. This way all goes smoothly. Reference my blog post on kid’s tasks in the kitchen by age to get a better idea of what your child can and cannot do.

This soup recipe has been adapted from Benchmark senior living recipe.