Add a festive twist, sans calories, to your diet this winter.

The end of the year doesn’t have to equal added inches to your waistline. Our friend Biju Thomas, chef to the biggest names in cycling, shares a flavorful and nutritious yet low-calorie soup recipe, perfect for a light Thanksgiving appetizer, or anytime during the fall months.


1 cup squash and/or pumpkin, cooked
1 cup stock (your preferred type)
1 cup stock (your prebsp. curry (to your taste, really)
Salt and pepper to taste
Optional: minced ginger, garlic, chiles, fresh cilantro

RELATED: Lean Turkey Burgers


Preheat oven to 400 degrees. Carefully split squash/pumpkin in half lengthwise from the stem down. Scoop out the seeds. Liberally coat in olive oil and sprinkle with salt and pepper. In an oven safe dish, roast for approximately 45-60 minutes, or until “fork tender.” Remove and let cool.

Once cool, scoop out the cooked pumpkin or squash, avoiding burnt pieces of skin. Put all ingredients into food processor and blend to an even consistency. Adjust thickness using stock and yogurt to your liking.
Pour the blended soup into a deep pot. Add the curry powder and other optional ingredients. Bring to a gently rolling boil, taste and adjust flavors to your liking.

Garnish with fresh chopped herbs and a dollop of yogurt. Enjoy as a side dish, a base for sauces, a filling for pot pies, or as a basic soup for cool fall and winter days.

Serves: 2-4

187 calories, 32g carbs, 1g fat, 19g protein, 491mg sodium, 10g sugar

For more nutritious recipes for all runners, check out Biju Thomas’ “The Feed Zone Cookbook” at