Nutritious stews and soups should be on your menu for family gatherings. This pumpkin soup with goat cheese is an excellent source of  vitamin A, C and anti-oxidants. Cooking foods in liquids or steam  is heralded by health professionals as one of the best ways to prepare foods and retain more of their nutrients.

Pressure cookers–heavy sealed pots with a locking lid and a high-pressure release valve for pressurized steam—are back in style again for cooking foods quickly using steam.  For health conscious, time pressed foodies, T-Fal’s Nutricook ( is a new take on the traditional pressure with  4 cooking programs helping to preserve 25 percent more Omega-3 than an oven or regular pressure cooker as well as preserving 2.5 times more Vitamin C. Endorsed by the Canadian Diabetes Association.

Pumpkin Soup with Goat Cheese

1lb (500g) pumpkin or butternut squash, peeled

2 large potatoes, peeled

1 onion, chopped

1 clove garlic, minced

3 cups (750ml) no added salt chicken broth

2/3 cup (150ml) light (5%) cream

1/3 cup (75ml) goat cheese

½ tsp (2ml) each salt and pepper

Pinch ground cumin

Cut the pumpkin and potatoes into equal-sized cubes. If using a regular pot, place the pumpkin, potatoes, chicken broth, onion and garlic in pot, cover and bring just to boiling. Reduce heat and simmer.

If using a T-fal Nutricook, place the pumpkin, potatoes, onion and garlic in the steaming basket of the steamer. Pour the chicken broth in the bottom of the Nutricook pan. Place the basket in the pan and close. Follow cooking instructions.

When cooked transfer the vegetables with cooking liquid to a blender and mix until very smooth. Add the cream, goat cheese, salt, pepper and cumin; blend until smooth ad well combined. Adjust seasonings to taste. Ladle into bowls.

Nutritional values per portion: Fat: 8g – Sat fat: 3g – Cholesterol: 28mg – Carbohydrates 40g – Fibre 4g – Sugars: 2g – Proteins: 12g