Fall Vegetable Pistachio Soup

6, 1 cup servings.

1 pound Yams or sweet potatoes
1 pound Yellow squash (acorn, butternut or banana)
1/2 pound Carrots
1/2 cup Frozen concentrated apple juice, (thawed, undiluted)
1/2 cup Shelled, American pistachios
2 1/2 cups Low-fat milk
1/2 teaspoon Salt
1/2 teaspoon Pepper
Light sour cream or crème fraîche
American pistachios, chopped (for garnish)


Pare, trim, seed and chunk vegetables. Place in wide, shallow microwave-safe baking dish. Add 1 inch of water, cover and microwave on high power for 20 to 25 minutes or until tender. Drain. Combine vegetables with apple juice concentrate in food processor and process until pureed, stopping and scraping container once or twice. Add pistachios and process until they are finely chopped. Turn into saucepan, add milk, salt and pepper, and heat through. Serve with dollops of sour cream and sprinkle pistachios on top.

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fun facts

Pistachios, when eaten with high-carbohydrate foods, may result in lower than expected blood sugar levels, an important factor in reducing risk of diabetes.

According to a Penn State University study, it is suggested that pistachios reduce the body's biological response to stress.

One serving of pistachios has as much potassium (300mg, 8%) as an orange (250mg, 7%).

Pistachios are high in phytosterols which may lower cholesterol levels and decrease the risk of heart disease. In animal studies phytosterols have been shown to potentially have anti-cancer properties.

One serving of pistachios is 49 nuts, more than any other tree nut.

Forty-nine pistachios serve up to 20 percent of your Daily Value of B6, about the same as half an avocado.

You can obtain more dietary fiber from a serving of pistachios (3g) than a 1/2 cup of cooked broccoli, and the same amount of dietary fiber as an orange or an apple — approximately 10 percent of the Daily Value.

Just a single serving of pistachios provides you with the same amount of protein in a one-ounce serving of soybeans and can serve as a protein alternative to meat, poultry or beans according to the USDA Food Guide Pyramid.

Pistachios are a naturally cholesterol-free snack and contain just 1.5 grams of saturated fat.

Celebrate the greatness of nuts! October 22 is National Nut Day and February 26 is National Pistachio Day!