Quick Winter Squash Soup with Spicy Toasted Pumpkin Seeds

Tried this recipe from and fell in love. This is our kind of soup!
Though Spring is practically around the corner, there’s still time to savor the warming comfort of a thick and hearty winter squash soup.  Using frozen winter squash purée makes putting together this soup extremely speedy; so you’ll still have plenty of time to continue digging out from all this winter’s snow!


For soup:

3 shallots, finely chopped

2 (12-ounce) packages frozen winter squash purée, thawed

3 cups low-sodium chicken stock

For pumpkin seeds:

3/4 cup raw green (hulled) pumpkin seeds

3/4 teaspoon ground cumin

Pinch of cayenne pepper
To finish:

1 teaspoon finely grated fresh lime zest

1 tablespoon fresh lime juice


Make soup:
Spray large saucepan with non-stick cooking spray. Using moderately high heat, sauté shallots until translucent, about 3 minutes. Stir in squash and stock and bring to boil. Reduce heat and simmer, uncovered, until soup thickens, about 30 minutes.

While soup simmers, make pumpkin seeds:
Spray small skillet with non-stick cooking spray.  Using moderately high heat, add pumpkin seeds and cook, stirring constantly, until seeds begin to pop, 1 to 2 minutes. Stir in cumin and cayenne pepper and continue to cook, stirring, until fragrant, about 30 seconds. Transfer to bowl.

Finish and serve:
When soup has thickened, remove from heat and stir in lime zest and juice. Season with freshly ground black pepper. Ladle into bowls, garnish with pumpkin seeds, and serve.

Tip: 1 medium lime should provide about 1 teaspoon zest and 2 tablespoons juice. Be sure to zest the lime before halving and juicing it.

Super-Healthy and Yummy Superbowl Munchie

Crispy Potato Skins

Just in time for Superbowl Sunday, these crispy potato skins are sure to score big with any crowd.  They’ve got big taste and serious crunch, but because they’re also low-fat, high-fiber, and low-sodium, they’re a heart-healthy munchie for game day or any day.  You can use any number of herbs or spices to season the potato skins. Try fresh basil, chives, dill, garlic, cayenne pepper, caraway seed, tarragon or thyme.


4 medium russet potatoes
Butter-flavored cooking spray
2 tablespoons minced fresh rosemary
1/4 teaspoon freshly ground black pepper


Preheat the oven to 375 F.

Wash the potatoes and pierce with a fork. Place in the oven and bake until the skins are crisp, about 1 hour.

Carefully – potatoes will be very hot – cut the potatoes in half and scoop out the pulp, leaving about 1/8 inch of the potato flesh attached to the skin. Save the pulp for another use.

Spray the inside of each potato skin with butter-flavored cooking spray. Press in the rosemary and pepper. Return the skins to the oven for 5 to 10 minutes. Garnish with chopped, fire-roasted red peppers or low-sodium turkey bacon and low-fat yogurt dipping sauce.  Serve immediately.