With six grams of fiber and 90 percent water content, winter squash is the perfect “volumetric” food (it will get you full with fewer calories), which is an important factor in promoting fat loss. A study by the American Journal of Clinical Nutrition found that increasing servings of vegetables and decreasing servings of cereals not only resulted in increased vegetable consumption, but also decreased caloric intake at that meal by 14 percent.
The takeaway message is that eating more fiber-packed vegetables like pumpkin later in the day is an effective strategy for controlling calories and keeping your hunger in check. That’s why we love this soothing soup: it’s low in fat and full of protein, and will keep you feeling full longer.
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Turkey and butternut squash soup
- 2 TEA SPOONS. Rapeseed oil
- 3 leeks, rinsed, chopped and cut
- 2 small red peppers, chopped
- 3 cloves of garlic, chopped
- 4 cups reduced sodium vegetable stock
- 1 teaspoon. cumin
- 2 TEA SPOONS. dried rosemary
- 1 medium butternut squash, peeled, pitted, and cut into 1-inch cubes
- 1 pound turkey breast chops, cut into bite-sized strips
- Juice from 1 lime
- ½ tsp. crushed red pepper
- Heat the oil in a large stock pot. Add the leeks and bell peppers and cook for about 3 to 4 minutes, stirring frequently, until the vegetables are tender. Add garlic and cook for another minute.
- Stir in the broth, cumin, rosemary and pumpkin; cover and bring to a boil. Reduce heat and cook until vegetables are tender.
- Add the turkey and simmer for about 5 minutes until the turkey is cooked through.
- Add lime juice and crushed red pepper.
Nutrients per serving: Calories: 235, Total Fats: 5g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 51mg, Sodium: 159mg, Total Carbohydrates: 20g, Fiber: 3g, Sugar: 7g, Protein: 29g, Iron: 3 mg