Roasted Pumpkin Seeds (Photo credit: jaxzin)

Every October North Americans are excited with picking their own pumpkin for Halloween decoration. What are the other benefits of pumpkins besides carving them? It turns out Pumpkins are a warehouse of vitamins, mineral and other healthy nutrients.

Pumpkins are high in carotenoids which also contributes to its bright orange colour, like carrot. Pumpkins are also high in Lutein & Zeaxanthin which protect the eyes against free radical damage.

To see other benefits of pumpkins

• http://www.nutrition-and-you.com/pumpkin.html
• http://www.livestrong.com/pumpkin-nutrition-information/

The following beet salad recipe is provided by Vanessa Yeung, Chef and owner of Aphrodite Cooks. (416-792-3212. info@aphroditecooks.com)

Ingredients: (serve 6)

• 1 medium sized butternut squash, peeled, seeded and in chunks
• 2 carrots, chopped
• 1 onions, chopped
• 2 cloves of garlic
• 6 cups of chicken or vegetable stock or water
• 1 cinnamon stick
• 6 pods of cardamom
• 1/4 cup honey
• 1/4 cup olive oil
• 2 tablespoons of butter
• cheesecloth
• string
• 1/2 cup pumpkin seeds
• 6 tablespoons of plain Greek yogurt

Method:

1. Saute the onions and garlic in the olive oil and butter. Slightly brown them.
2. Add the butternut squash and carrots to the pot and stir together.
3. Place cinnamon stick and cardamom in a piece of cheesecloth and tie with a string.
4. Add stock or water and spice bundle to the pot. Bring to a boil and then simmer until the squash is cooked. A knife will go through the squash with ease.
5. Add the honey and season with salt and pepper to taste.
6. Place soup in blender and blend until a smooth consistency. Place back in pot and taste for seasoning.
7. To toast the pumpkin seeds place in sauté pan. Place on stove and toast the seeds in the sauté pan at a medium heat. Swirl the pan to distribute heat evenly. This will take about 5 to 10 minutes.
8. To serve distribute the soup among 6 bowls, top with 1 tablespoon of Greek yogurt each, then top with toasted pumpkin seeds.