Roasted Pumpkin soup

Roasted Pumpkin soup

By Manasi Joshi  on: 19 November 2019
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Winter is here... Time for variety of delicious soups in dinner... Yumm..Yummm...

Today's recipe: Roasted Pumpkin soup


Pumpkin : 1 big bowl pieces (400-500 gm)

Onion: 1 medium size

Garlic : 2-3 big cloves

Olive oil: 15 ml

Salt & Black Pepper : As per taste

Fresh cream: 1-2 tablespoon (Optional)


Step 1] In a pan take 10 ml olive oil & add pumpkin pieces to it. Roast them on medium high flame till turn soft & light brown colour. Remove in a bowl.



Step 2 ] To the same pan add remaining 5 ml olive oil & roast sliced onion & garlic on medium high flame till turns light brown.


Step 3] Now add roasted pumpkin & onion garlic to a mixer jar, add salt & crushed black pepper as per taste. And blend it in smooth paste by adding water to it. (Little at a time: I added 100 ml water at a time. In total I added 500-600 ml water to it to make it smooth soupy texture & consistency.)


Step 4] Pour it back in the same pan & boil it for 2-3 min. At this time you can adjust the taste by adding more salt/pepper if needed. At the end add 1-2 tablespoon of fresh cream & switch off the gas. (Fresh cream is completely optional. I did not add it, still the soup tastes delicious & creamy.) Serve hot.



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Manage diet during Diwali festival
21 October 2019
  The whole year we all eagerly wait for Diwali. There are many reasons for it.. It is a festival of lights, new clothes, crackers, rangolies, gifts, get-together with family & friends AND... delicious Diwali snacks & sweets. We all love to enjoy these snacks & sweets. But, for weight watchers, it can end-up getting stressful decision. All of us want to enjoy these delicacies but do not want to end up gaining weight during Diwali. We definitely do not want to make Diwali sweets & snacks the weakest link to spoil the efforts that we are taking throughout the year. So here are few tips to manage your diet & weight during the festive season. 1.  Small frequent meals: Try to follow your regular diet pattern of eating 'small frequent meals' (3 to 4 hourly meals). Do not over-eat in any particular meal. This will also help you have a portion control & prevent from binge eating. With this, we can ensure well-distributed calorie intake throughout the day. 2. Enjoy Diwali snack at evening snack time: Do not have Diwali snacks accompanied by any regular meal (example: a Mithaies with lunch/dinner) . You can have it as a small meal (example : as a tea-time snack). Remember, the portion control is the key. Avoid munching these snacks or sweets throughout the day.   3. Prefer healthy replacements: You can prefer dry fruits over mithais or fried snacks. You can also experiment in cooking methods. (Example: baked Chaklies, roasted chiwda over fried chiwda & date rolls without sugar.)      4. Stay hydrated: Drink 10-12 glasses of water per day. Yes... during this festive season as well. Don't skip this habit of staying well-hydrated throughout the day. Drinking enough water helps in better digestion, elimination of toxins from our body & it also prevents over-eating. Always have a glass of water before having Diwali snack or mithai. 5. Stay away from aerated drinks & alcohol: Stay away from these empty calories. These drinks will just add up a lot of empty calorie load in your diet. These also act as diuretic due to high glucose content, thus leading to dehydration.   6. Savor your treats: Eat slowly & savor the taste of the delicacies. This will help you to have portion control while enjoying these sweets & snacks. 7. Serve in small plates: One more way to have portion control is by serving the snacks in small plates & trying to avoid second serving of the snack. This will help you to control the calorie count. "Mindful eating" even during festive season is very important.   8. Take out time for exercise: We definitely do not want to make Diwali snacks & sweets the weakest link to spoil all the efforts taken throughout the year to get into shape that we desire. So exercise is one more way to have that control. Taking out time for physical activity is also important. So don't forget to workout for 40-50 min per day. One can also do 15-30 min of HIIT workout to have maximum benefits in small duration. This way, you can burn those extra calories consumed. 9. Do not skip meals: All the Diwali preparations & get-together with family & friends can put your diet & workout schedule at a toss. But make sure to follow your diet routine. This is one of the ways to prevent over-eating in next meal.   Note: These are general dietary guidelines. People with medical conditions such as Diabetes, Heart disease, high cholesterol, kidney disease, etc. should follow their regular dietary restrictions advised by their nutritionist or doctor.    
Manasi Joshi

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M.Sc. Dietetics & Certified Diabetes Educator , Netherlands 

Manasi Joshi is a renowned freelance Dietitian & Diabetes educator from Pune, India with expertise in different streams in Dietetics such as Clinical Nutrition, Diabetes Management, Sports & Fitness Nutrition and Lifestyle Modification. She is not just a professional dietician, but herself is a foodie.  Therefore, she always aims at finding a golden middle of your health and treating your taste buds. Rather than current trends like crash diet, meal replacers, skipping meals etc., she firmly believes in healthy food habits and natural ways to optimize lifestyle. Hence, she typically advocates seasonal and indigenous food habits.In order to keep up with the pace of our busy schedules, Manasi has adapted to online diet consultation program. So, save your precious time by connecting with her on a single click and invest it in your favorite sport, or spend it with your family.Manasi has happy customers accross the globe (India, USA, Europe, & Australia etc.) Scientific approach to Manasi's consultation originates not only from  her attitude, but also from her active participation in research programs at different stages of her career. She is proficient in the field of clinical nutrition in versatile specializations such as Diabetes, Hypertension, Cardiac diseases, Liver diseases, Neurology, Nephrology & Critical Care. She also has rich experience in lifestyle related disorders and weight management.  During a community based nutritional research project conducted at KEM Hospital, Pune, in her role as a research assistant, she has done nutritional assessment & given dietary guidance and counseling to adolescent girls & boys, pregnant women & their families.
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