- 1 tbsp Olive Oil: High in polyphenols for heart protection.
- 1 Large Onion (chopped): Contains flavonoids that reduce LDL.
- 2 Cloves Garlic (minced): The ultimate natural blood thinner.
- 1 Red Bell Pepper (chopped): Packed with Vitamin C to support iron absorption (helping with anemia).
- 1 tsp Fresh Ginger (grated): For its anti-inflammatory properties.
- 1 tsp Ground Cumin: To aid digestion and blood sugar.
- 1/2 tsp Sweet Paprika: For antioxidants.
- 4 cups Pumpkin (peeled and diced): The fiber source.
- 4 cups Low-Sodium Broth: To keep blood pressure in check.
- 1/2 cup Coconut Milk: For texture and healthy medium-chain triglycerides.
- Salt and Pepper: To taste (use sea salt sparingly).
Preparation Instructions
Step 1: Sauté the Aromatics
In a large pot, heat the olive oil over medium-high heat. Add the chopped onion and cook until it becomes translucent. This process releases the quercetin in the onion, a powerful antioxidant that helps prevent the oxidation of cholesterol.
Step 2: Infuse the Spices
Add the minced garlic, red bell pepper, grated ginger, cumin, and sweet paprika. Sauté for an additional 2 minutes. You will notice a fragrant aroma; this means the oils in the spices are being “bloomed,” making their medicinal properties more bioavailable to your body.
Step 3: The Simmer
Add the diced pumpkin and your choice of vegetable or chicken broth. Bring the mixture to a rolling boil, then immediately reduce the heat to low. Cover the pot and let it simmer for about 20 minutes. You want the pumpkin to be fork-tender. Simmering slowly ensures that the nutrients don’t break down under high heat.
Step 4: Blend and Finish
Once the pumpkin is soft, you can use an immersion blender to create a smooth, velvety texture. Stir in the 1/2 cup of coconut milk to finish. The healthy fats in the milk will bind with the beta-carotene from the pumpkin, ensuring your body absorbs every bit of the heart-healing nutrients.
Health Benefits Recap
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