Serves 4 / History lesson: Many of the first Europeans to come to America were city dwellers; few knew how to grow and hunt for food. The Native Americans taught them how to grow foods such as squash and pumpkins , how to forage for herbs and edible plants, and how to tap the sweet sap from maple trees. This recipe is adapted from one by Native American scholar E. Barrie Kavasch. Cooking lesson: The French cooking term chiffonade means “made of rags” because herbs are cut into fabriclike strips. To cut, stack the leaves, roll them tightly like a straw, and cut crosswise into thin ribbons.

3 cups low-sodium vegetable broth

2 cups cooked mashed winter squash (or one 10-ounce package frozen squash, thawed)

2-3 tablespoons pure maple syrup, to taste

6 sage leaves, chiffonade (see note)

2 tablespoons roasted pumpkin seeds

1/8 cup heavy cream

1. In a medium pan, stir broth, squash, and maple syrup until smooth. Heat on medium-high heat, stirring often, until small bubbles appear. Taste and season with salt and pepper. Purée in batches in a blender (or use an immersion blender). Sprinkle with sage leaves and pumpkin seeds, drizzle with cream, and serve.

PER SERVING: 146 cal, 18% fat cal, 3g fat, 2g sat fat, 10mg chol, 3g protein, 29g carb, 2g fiber, 109mg sodium