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<p>It’s October, which means yes to all things warm and delicious (and orange). As the leaves outside turn golden brown and the air becomes cool and crisp, what better time to tuck into a hot bowl of deliciousness?</p>



<p>This coconut pumpkin soup will launch your tastebuds into an oasis of creamy coconut paradise. With a perfect blend of sweet ginger syrup and a slight cayenne pepper kick, a bowl of this soup will have you coming back for seconds. As a part of Campus Sustainability Month, students, faculty and staff alike tried samples of this recipe during Cal Poly Food Day and couldn’t get enough.</p>



<p>Check out the full recipe below.</p>



<h2 class="wp-block-heading">Coconut Pumpkin Soup: What You’ll Need</h2>



<ul class="wp-block-list">
<li>1 tbsp. coconut oil</li>



<li>1 onion, chopped</li>



<li>2 cloves garlic, crushed</li>



<li>1 tsp. thyme</li>



<li>1/2 tsp. cayenne pepper</li>



<li>9 cups pumpkin, peeled and cubed</li>



<li>14 oz. coconut cream</li>



<li>1 1/2 cups vegetable broth</li>



<li>ginger syrup to taste (see recipe below)</li>



<li>salt and pepper to taste</li>
</ul>



<h2 class="wp-block-heading">Recipe</h2>



<ol class="wp-block-list">
<li>Add the coconut oil to a pot with the chopped onion, garlic and ginger. Sauté together.</li>



<li>Add thyme and cayenne pepper. Sauté until onions are softened.</li>



<li>Add coconut cream, vegetable broth and pumpkin. Bring to a boil.</li>



<li>Turn down the heat and simmer until the pumpkin is soft and cooked (around 10–15 minutes).</li>



<li>Use an immersion blender to blend it smooth inside the pot. (Don’t have an immersion blender? Don’t sweat it. Instead, you can transfer the pumpkin to a regular blender. Just be careful when transferring, as the pumpkin will be hot, and be sure not to fill the blender too high.)</li>



<li>Add salt and pepper to taste.</li>



<li>Add ginger syrup to taste.</li>



<li>Serve with a garnish of za’tar spiced pepitas (which is a fun way to say pumpkin seeds).</li>
</ol>



<h2 class="wp-block-heading">Ginger Syrup: What You’ll Need</h2>



<ul class="wp-block-list">
<li>1 cup water</li>



<li>1/8 cup fresh, peeled ginger root</li>



<li>1 cup granulated sugar</li>
</ul>



<h2 class="wp-block-heading">Recipe</h2>



<ol class="wp-block-list">
<li>Peel and slice ginger. Place in a pot with the water and bring to a boil.</li>



<li>Remove from heat and allow to steep for 10 minutes.</li>



<li>Add sugar to pot, stir and bring to a boil to melt the sugar.</li>



<li>Remove from heat and cool.</li>



<li>Place in covered container.</li>



<li>Store in refrigerator.</li>
</ol>


Two bowls of creamy orange soup garnished with roasted seeds, cilantro, and a swirl of cream, one with a spoon.

Spice Up Your Fall with Coconut Pumpkin Soup


<p>Fall is quickly approaching. The Indian Summer that lingers over the Central Coast each September may incite some doubts to that fact, but worry not, fall is on its way. And to celebrate its arrival Campus Dining is featuring the food that everyone patiently awaits each autumn. Nope, not the pumpkin spiced flavoring that will soon adorn everything from lattes to lettuce, we speak of the humble apple.</p>



<p>These brightly appointed orbs of delicious sustenance are chock a block with dietary fiber and antioxidants. These two elements alone have been found in multiple studies to help lower cholesterol, which is good for your heart, and even prevents the growth of cancer cells.</p>



<p>Apples are naturally dense, and even though they contain less than 100 calories, and are free of fat, cholesterol and sodium, they help to fill you up. This lends itself to healthy weight loss, making them the perfect snack.</p>



<p>They are full of dietary fiber- 5 grams in one medium-size fruit and contain an antioxidant called Quercetin, which is believed to protect brain cells from damaging radicals.</p>



<p>Apples are also good for maintaining healthy skin. Packed with vitamin C and vitamin B, apples promote skin health by speeding up skin cell production and fighting acne and skin irritation. Granny Smith and Red Delicious are especially nutritious due to their high collagen and elastin levels. However, all apple varieties have nutrients to give you healthful, glowy skin.</p>



<p>We asked Executive Chef Rensford Abrigo for a couple quick and easy, dorm-friendly recipes and without hesitation he dropped these two recipes on us.</p>



<p>Baked Apples</p>



<ol class="wp-block-list">
<li>Preheat oven to 375.</li>



<li>Start with six apples of your choosing and <a href="https://www.youtube.com/watch?v=RWIQZ0m75To">core</a> them. (<em>Rensford suggests Granny Smith or Golden Delicious</em>)</li>



<li>Put those bad boys in an oven-safe dish, like a casserole dish and add ½ table spoon of melted butter to each core. Put the top of the apple back on.</li>



<li>Bake for 25–30 minutes</li>



<li>While the apples bake mix together 2 tablespoons of brown sugar and ½ tablespoon of cinnamon</li>



<li>Remove the apples when they are tender and sprinkle with the cinnamon/sugar mixture.</li>
</ol>



<p>Share with friends and act like your grandma taught you to cook.</p>



<p><em>Chef tip: adjust brown sugar and cinnamon up to sweeten, down to lessen the sweetness.</em></p>



<p>Apple Turnover</p>



<ol class="wp-block-list">
<li>Start with six apples, slice em or dice em. (<em>Rensford suggests Granny Smith or Golden Delicious</em>)</li>



<li>In a deep pan, melt ½ tablespoon of butter on the stovetop and add 2 tablespoons of brown sugar and ½ tablespoon of cinnamon</li>



<li>Add the apple pieces and cook on low heat, stirring occasionally, until soft and the entire floor has come out to investigate the delicious aroma.</li>
</ol>



<p>Either eat warm right then and there or save and put on a bagel or waffle or sandwich.</p>



<p><em>Chef tip: To thicken mix 1 tablespoon of corn starch with one tablespoon of water and add to the apple/cinnamon while cooking.</em></p>


Three red apples, one cut in half, with text "Good for you to the core. This month's superfood: Find apples at salad bars across campus.

Good for you to the core


<p>After a weeks-long break, getting back in the SLO swing of things can be daunting. With classes picking back up and a forecast of rainy days ahead, healthy eating might be the last thing on your mind. However, providing yourself the right nutrients is essential to power your mind and body throughout the day.</p>



<p>Searching for a quick, easy meal that pairs perfectly with even the gloomiest of days? Look no further than this soup-erb solution. Whether you’re a chili, chowder or ramen fan, this is your month to shine.</p>



<p>Campus Dining offers delicious daily soups at the Avenue, like tomato basil bisque, clam chowder and garden vegetable.&nbsp;<a href="https://www.calpolydining.com/menus/index.asp?lid=1011&amp;name=The%20Avenue">Check out the full menu here at the Campus Dining website</a>.</p>



<p><br>Even for those not used to cooking, soup is an incredibly versatile dish. With the simple combo of water, vegetables and protein of your choice, you can whip up a bowl of hot, flavorful goodness that is sure to keep you smiling all January long.</p>



<p>Canned soup is often times loaded with salt, and doesn’t taste as great as it could be. Skip the Campbell’s and try one of these simple recipes using wholesome ingredients from scratch. You can even find most of the items used at Campus Market.</p>



<h2 class="wp-block-heading">Microwaveable Minestrone</h2>



<p>(<a href="https://spoonuniversity.com/recipe/soup-series-part-homemade-microwaveable-minestrone">from Spoon University</a>)</p>



<figure class="wp-block-image"><img decoding="async" src="https://cdn.sanity.io/images/vm929t16/production/d6ffdb236364b2fb53e8ef9858d198a305c07d62-800x600.jpg?w=675&amp;h=506&amp;fit=crop" alt="Minestrone"/><figcaption class="wp-element-caption">Photo by Jennifer Silverberg</figcaption></figure>



<p>Prep time: 15 minutes<br>Cook time: 20 minutes<br>Total time: 35 minutes</p>



<p>Ingredients:</p>



<ul class="wp-block-list">
<li>1 cup pasta shells</li>



<li>1.5 cup carrots</li>



<li>1.5 cups zucchini</li>



<li>1 small onion</li>



<li>2 tablespoons olive oil</li>



<li>1 can cannellini beans, drained</li>



<li>1 can diced tomatoes, drained</li>



<li>14.5-oz vegetable broth</li>



<li>2 teaspoons basil</li>



<li>Salt &amp; peper</li>



<li>Parmesan cheese</li>
</ul>



<p>Directions:</p>



<ol class="wp-block-list">
<li>Bring three cups of water to a boil, and cook pasta for the time recommended on the box.</li>



<li>Chop up carrots, zucchini and onions into bite-sized pieces.</li>



<li>In a microwave-safe bowl, combine carrots, zucchini onions and olive oil.</li>



<li>Microwave covered on high power for 8–10 minutes.</li>



<li>Sprinkle with cheese and enjoy!</li>
</ol>



<h2 class="wp-block-heading">Slow Cooker Chicken Soup</h2>



<p>(<a href="https://spoonuniversity.com/recipe/make-chicken-soup-crock-pot">from Spoon University</a>)</p>



<figure class="wp-block-image"><img decoding="async" src="https://cdn.sanity.io/images/vm929t16/production/35078da8562fd0a7200b165ea6d9f90840260c1c-800x533.jpg?w=675&amp;h=450&amp;fit=crop" alt="Slow Cooker Chicken Soup"/><figcaption class="wp-element-caption">Photo by Danielle Walker</figcaption></figure>



<p>Prep time: 30 minutes<br>Cook time: 8 hours<br>Total time: 8 hours &amp; 30 minutes</p>



<p>Ingredients:</p>



<ul class="wp-block-list">
<li>6 chicken legs</li>



<li>2 carrots</li>



<li>1 onion</li>



<li>6–8 garlic cloves</li>



<li>1 tablespoon olive oil</li>



<li>5 1/2 cup water</li>



<li>Italian seasoning, salt and pepper to taste</li>
</ul>



<p>Directions:</p>



<ol class="wp-block-list">
<li>Peel and slice onion. Place 2–3 layers into slow cooker evenly.</li>



<li>Peel garlic and smash with broad side of knife. Sprinkle evenly over onion layers.</li>



<li>Wash, peel and chop carrots. Spread over garlic and onion.</li>



<li>Add Italian seasoning, salt and pepper to suit personal preference.</li>



<li>Pour olive oil evenly across vegetables.</li>



<li>De-skin chicken legs. Crush bones with your hands to break the cartilege — it’ll give the soup more flavor.</li>



<li>Place chicken legs into pot evenly.</li>



<li>Add water until everything is completely submerged.</li>



<li>Plug in slow cooker, turn to “low.” Cook for at least 8 hours.</li>



<li>Serve and enjoy!</li>
</ol>



<h2 class="wp-block-heading">Easy Tomato Soup</h2>



<p>(<a href="https://spoonuniversity.com/recipe/easy-tomato-soup-recipe">from Spoon University</a>)</p>



<figure class="wp-block-image"><img decoding="async" src="https://cdn.sanity.io/images/vm929t16/production/3076bebe164bc5b84155eddd7a8ad697a8af1c60-800x450.jpg?w=675&amp;h=380&amp;fit=crop" alt="Easy Tomato Soup"/><figcaption class="wp-element-caption">Photo by Delish</figcaption></figure>



<p>Prep time: 5 minutes<br>Cook time: 30 minutes<br>Total time: 35 minutes</p>



<p>Ingredients:</p>



<ul class="wp-block-list">
<li>2 tablespoons olive oil</li>



<li>3 garlic cloves, minced</li>



<li>3 cup chicken broth</li>



<li>3 cans diced tomato</li>



<li>Salt to taste</li>



<li>Basil (optional)</li>
</ul>



<p>Directions:</p>



<ol class="wp-block-list">
<li>Heat olive oil in large saucepan over medium heat. Add garlic and cook for 30 seconds, stirring constantly.</li>



<li>Add broth, salt and tomatoes, then boil for 15 minutes.</li>



<li>Reduce heat and simmer for 20 minutes.</li>



<li>Place the soup in a blender and blend until smooth.</li>



<li>Garnish with basil, serve and enjoy!</li>
</ol>


White bean and vegetable soup garnished with herbs in a white bowl, served with a piece of bread on a plate.

Heat Up Your Days with National Soup Month


<p>One of the most underrated superfoods has to be the humble tomato. Mixed into salsa, thrown into salad, or blended into pasta sauce, tomatoes tend to fly under the radar when used in different meals. However, this superfood holds incredible health properties you won’t want to miss out on.</p>



<p>While most people think of it as a vegetable, tomatoes are actually categorized as fruits. These fruits contain high levels of beta-carotene, an antioxidant that supports the immune system and helps maintain healthy skin and tissue lining. One medium-size tomato contains 50% of the recommended daily dose of vitamin C and no saturated fats!</p>



<p>The pigment that gives them their deep red color is called lycopene. This antioxidant attacks radicals which, if allowed to build up, can cause cell damage and trigger cancer. The amount of lycopene in a tomato varies according to the variety, but the deep red tomatoes are the best- they contain 50 mg of lycopene per kilogram. Cooking the tomatoes can help concentrate the lycopene.</p>



<p>Tomatoes also contribute to a healthy heart. The high vitamin C levels enable oxygen to be transported around the body and to the heart more efficiently. The highest concentration of vitamin C is found in the jelly-like coating around the seeds so shy away from scrapping them out when cooking.</p>



<p>Tomatoes are one of the easiest and most rewarding fruit to grow in your garden. However, if you’re like most people who grow tomatoes, you know the struggle of having waaayyyyyy too many tomatoes on your hands. Not to worry, here are 28 things to do with too many tomatoes:</p>



<figure class="wp-block-embed is-type-wp-embed is-provider-mama-natural wp-block-embed-mama-natural"><div class="wp-block-embed__wrapper">
<blockquote class="wp-embedded-content" data-secret="OXy3fJ3X14"><a href="https://www.mamanatural.com/too-many-tomatoes/">28 Things to Do With Too Many Tomatoes</a></blockquote><iframe loading="lazy" class="wp-embedded-content" sandbox="allow-scripts" security="restricted" style="position: absolute; visibility: hidden;" title="&#8220;28 Things to Do With Too Many Tomatoes&#8221; &#8212; Mama Natural" src="https://www.mamanatural.com/too-many-tomatoes/embed/#?secret=hcElrh4Ahl#?secret=OXy3fJ3X14" data-secret="OXy3fJ3X14" width="500" height="282" frameborder="0" marginwidth="0" marginheight="0" scrolling="no"></iframe>
</div></figure>


Red tomatoes scattered around text reading "Healthy from my head tomatoes" and "August superfood" on a white background.

Tag: Recipe

Spice Up Your Fall with Coconut Pumpkin Soup

Good for you to the core

Heat Up Your Days with National Soup Month

Healthy From My Head Tomatoes