Posts Tagged ‘antioxidant’

dscn0449A rainy spring day seems like the perfect time to make a pot of homemade soup. Its pouring here today so while the garden soaks up Mother nature’s bounty I’m going to go make some hot nourishing soup.

Pumpkin Soup

Recipe information: I first made this soup in the fall of 2006. Jay’s 1st year of College, it quickly became a favourite. Best made with fresh pie pumpkin (use butternut squash if pumpkin not available or a combination) The bright and beautiful flesh of the  pumkin and butternut squash are rich sources of nutrient prized for their hefty doses of the antioxidants vitamin A and beta-carotene. It feels great to eat something that is as good for you as it is to eat.


1 small sweet pumpkin (aka. Pie pumpkin)

Or 12 cups peeled and large cubes Butternut Squash

3 carrots sliced

1  large onion

2  stalks celery

1  large piece celery root (aka celeriac)

2  small cloves garlic

2  tblsp. Butter

2 sprigs thyme

½ tsp ground coriander seed)

2-3 tblsp. Curry Powder (optional- jazz up flavour)

1 bay leaf

1 carton organic chicken or vegetable broth

add water or milk to obtain desired thickness

Pinches of salt and pepper.

generous pinch of nutmeg


  • Peel pumpkin or squash. Cut in half discard seeds. Chop pumpkin into cubes (approx 12cups)
  • Chop onion & celery. Mince garlic. Saute until onion softens 3-4 min. Stir in pumpkin. Add thyme, bay leaf and coriander. Stir. Add broth.
  • Bring to a boil, reduce heat. Cover & simmer 20min. or until pumpkin is soft. Remove thyme & bay leaf.
  • Puree with hand held blender or food processor until pureed, then strain back into saucepan. (My family actually prefer this soup not too smooth)
  • If soup is too thick add more broth. Keeps well refrigerated up to 3 days.
  • Just before serving garnish with cream, nutmeg and a pinch of salt.

Bon Apetit!


Read Full Post »

Fast Facts

Aging, Lack of Vit. B12 linked to Brain Shrinkage

A University of Oxford Study published in ‘Neurology’ tested 107 men and women aged avg 73 scanned with M.R.I. showing  no brain impairment were followed for 5 years. Blood tests were used to measure the levels of Vitamin B12. The group with the lowest levels of  Vitamin B12 lost twice as much brain volume as those with the highest levels.  The difference was significant even after allowing for initial brain size, age, sex, education, cognitive test scores and various measures of blood chemistry.  Other studies suggest that the elderly develop deficiency at a higher measure B12 level. Pending the results of further trials it is suggested that diet in the elderly needs to be well managed to ensure better than adequate B12 levels.

Authors. A. Vogiatzoglou, MSc, H. Refsum, MD, PhD, C. Johnston, S. M. Smith, DPhil, K. M. Bradley, FRCR, FRCP, C. de Jager, PhD, M. M. Budge, MD and A. D. Smith, DPhil, FMedSci
World’s Healthiest Foods ranked as quality sources of:
vitamin B12 (cobalamin)
Food Serving
Cals Amount
Foods Rating
Calf’s liver, braised 4 oz-wt 187.1 41.39 689.8 66.4 excellent
Snapper, baked/broiled 4 oz-wt 145.2 3.97 66.2 8.2 excellent
Venison 4 oz-wt 179.2 3.60 60.0 6.0 very good
Shrimp, steamed/boiled 4 oz-wt 112.3 1.69 28.2 4.5 very good
Scallops, baked/broiled 4 oz-wt 151.7 2.00 33.3 4.0 very good
Salmon, chinook, baked/broiled 4 oz-wt 261.9 3.25 54.2 3.7 very good
Beef tenderloin, lean, broiled 4 oz-wt 240.4 2.92 48.7 3.6 very good
Lamb loin, roasted 4 oz-wt 229.1 2.45 40.8 3.2 good
Cod, baked/broiled 4 oz-wt 119.1 1.18 19.7 3.0 good
Halibut, baked/broiled 4 oz-wt 158.8 1.55 25.8 2.9 good
Yogurt, low-fat 1 cup 155.1 1.38 23.0 2.7 good
Cow’s milk, 2% 1 cup 121.2 0.89 14.8 2.2 good
Egg, whole, boiled 1 each 68.2 0.49 8.2 2.2 good
Authors. A. Vogiatzoglou, MSc, H. Refsum, MD, PhD, C. Johnston, S. M. Smith, DPhil, K. M. Bradley, FRCR, FRCP, C. de Jager, PhD, M. M. Budge, MD and A. D. Smith, DPhil, FMedSci

Read Full Post »