Creamy carrot-squash soup

Carrots are a great way to add color and nutritional value for your healthy eating plan. They are low calorie, flavorful and a great source of vitamins, minerals and fiber your body needs.

The carrots are orange because they contain high amounts of beta-carotene, which the body turns into vitamin a, beta carotene is also an immune system booster and a powerful antioxidant. Carrots are rich in other nutrients as well as vitamins B6, C and k, iron, and copper. And of course, they are very low in calories, weighing in at only 50 calories a Cup.

Carrots add color and flavor to this hearty, satisfying soup that is part of the fat and calories found in most creamy soups. To be the Centre of healthy food, serve it with a fresh, refreshing salad and seasoned Pita Chips, as described below.

Creamy carrot-squash soup

1/2 medium butternut squash
2 tbsp olive oil
1 onion, diced
1 pound carrots, peeled and diced
4 cloves garlic, crushed
1-2-3 inch-long piece fresh ginger, peeled and sliced thin
4 cups water
1/2 teaspoon cinnamon
salt and pepper to taste

Preheat oven to 350 degrees. Scoop the seeds from the squash in half and discard. Place cleaned Squash cut side on a greased baking sheet. Bake for 30 to 40 minutes, or until softened. Allow Squash to cool, then scoop out the flesh from the skin with a large spoon. Discard the skins and set aside.
Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and garlic and Cook, stirring often, until onion is transparent. Pour in the water and add the Squash, carrots and ginger. Bring to a boil and cook together for at least 20 minutes, or until the carrots are tender and ginger. Remove from heat and allow the mixture to cool slightly.
Puree the mixture in a blender or food processor, or transfer to a bowl and beat with an electric beater. Add boiling water to thin the soup, if necessary. Return the soup to the pot, and heat thoroughly. Stir in the cinnamon, salt and pepper before ladling soup into serving bowls.

Seasoned Pita Chips

6 rounds of whole wheat PITA
1 tablespoon oil
2 tablespoons oregano
salt and pepper

Preheat oven to 425 degrees. Split each PITA in half, which makes each cake in two rounds. Brush cut sides with oil and sprinkle with seasonings.
Cut each PITA round in as many as you want the wedges and their spread, herbed side, on two baking sheets. Bake for 8-10 minutes or until wedges are crisp and golden brown.