The Fall Pumpkin Soup Recipe



Soups are a healthy and tasteful meal to cook during fall as the weather starts to change. The cooler temperatures make soups more desirable so here’s a recipe for a red kaboucha soup that serves 4!

The Soup:

• 2 tablespoons olive oil
• 2 onions, peeled and chopped
• 1 small potato
• 500g red kaboucha squash, skin on

• 1 teaspoon curry powder
• 1 teaspoon ground cumin

• 1 teaspoon ground allspice
• 750ml vegetable stock

The Pumpkin Seeds:

• 2 large handfuls pumpkin seeds
• 1/2 teaspoon curry powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground allspice

• 1 teaspoon olive oil

1. Put the olive oil and chopped onions in a large pan. Cook over a gentle heat until the onions are caramelized and lightly browned (around 5 minutes).

2. Add the spices and cook for around 30 seconds. Add the pumpkin flesh and cook on a medium heat for around 5 minutes, stirring from time to time.

3. Add the vegetable stock , bring to a boil, and simmer for around 30 minutes until the pumpkin flesh and the potato are very soft. Add any water (if needed) and add salt and pepper for taste.

4. In the meantime, make the toasted pumpkin seeds: put everything into a bowl, stir well, then transfer to a baking tray and bake in the oven at 150°C (300°F) until toasted.

5. Once the soup is ready, put into a blender and blitz until smooth. Pass through a sieve, then reheat briefly before serving. Finish each bowl of soup with a sprinkling of the toasted pumpkin seeds.

— Bon appétit!


Vegetables In Your Smoothie?


What’s the first thing that pops into your head when you think of a smoothie? Lots and lots of fruit! Did you know that too much fruit means a higher sugar intake? Although fruit has a lot of nutritional value, it also has a lot of sugar. Next time you decide to make a smoothie, try substituting some of the fruit for vegetables. Kale and spinach are two leafy greens that you can use. Here are some of the nutritional facts for each one.


Iron: carries oxygen from your lungs to the rest of your body.

Magnesium: keeps the body working properly and loosens tight muscles.

Manganese: keeps your blood sugar levels and thyroid functions normal.

Potassium: a mineral that helps with bone growth and reduces high blood pressure.


Calcium: strengthens bones.

Vitamin A: important for eye and skin health.

Vitamin C: boosts your immune system and is important for tissue growth and repair.

Vitamin K: needed for blood clotting and bone health.



What’s that? Tofu?


Tofu, also referred to as bean curd, is made by coagulating soy milk and then pressing the resulting curds into soft white blocks. Tofu has a subtle flavor and can be incorporated in savory and sweet dishes. It is most often seasoned or marinated to suit whichever dish it’s being served with. This low calorie, low fat and high protein food is favored by vegans, vegetarians and pescetarians. Tofu is also high in iron and may also be high in calcium or magnesium depending on the coagulant used during the manufacturing process. Nevertheless, Tofu is a delicious alternative to meat and fish.


Fruit, Fruit and More Fruit!


Kiwi’s, bananas, blueberries and strawberries are all delicious fruits to snack on in between classes and to have in place of that high-calorie desert!

Kiwi’s are high in vitamin C and antioxidants that helps boosts the immune system.

Bananas have a tiny amount of vitamin A, which is a fat-soluble vitamin vital for protecting your eyes and normal vision.

Blueberries are low in calories and high in magnesium, which plays an important role in bone growth.

Strawberries fight against bad cholesterol.

Dress Up Your Salad Without The Meat!

Many people think that when you’re at college it’s going to be really hard to get all of your essential servings of vegetables. We all know how hard it is to work with the food at the café, and other eating areas. Try making your own salad, instead of settling for those that are already made and packaged. Don’t be afraid to dress up your salad with different vegetables and fruits. For this particular salad, we’re just going to stick with vegetables, which all have nutritional benefits. This is also a very fibrous salad so it will help keep you full for a longer time.


(Darker leaves like romaine and spinach contain more nutrients)

Diced tomatoes

Sliced cucumbers


Raw broccoli

Chopped carrots

Green peppers

1 ounce of feta cheese

Top it off with a touch of olive oil and balsamic vinegar

Yogurt with Granola and Sliced Banana


Breakfast is one of the most important meals of the day and should consist of healthy choices such as fruits, grains and protein. This plain yogurt with gluten-free granola and one cut up banana is a great way to start off any morning. This bowl contains a little bit of everything including protein from the yogurt, carbohydrates in the granola and fiber and potassium from the banana. So instead of getting a plateful of french toast loaded with butter and drenched in syrup, grab a bowl of this healthy mix to fuel your day.

Common Diet Restrictions

Here’s a list of the most common diet restrictions including some by choice and some due to an allergy or disease. Throughout our semester project we will suggest foods that people with these limitations can eat.

1. Gluten Free

2. Lactose Free or Dairy Free

3. Vegan (Free of all animal products)

4. Vegetarian

5. Pescatarian

6. Sugar Free