Cookies for Breakfast

Banana Oat Breakfast Cookies 

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I love to bake but I am baking a lot less than I used to because cakes and cookies full of sugar and butter don’t do much for my waistline or my cholesterol numbers. When I do bake I want it to be something I can enjoy without guilt. That means low or no sugar treats that contain healthy ingredients like fruit and whole grains.

I stumbled upon this recipe for a breakfast cookie made with just two ingredients – banana and oats and it gave me ideas.  I have modified the original recipe to add a bit more fiber and healthy fat.

  • 1 Tablespoon ground flax seed
  • 3 Tablespoons water
  • 1 large ripe banana
  • 1/2 cup plain oats (either old fashioned rolled oats or plain quick oats, either one will work)
  • 1/2 teaspoon vanilla
  • 1/2 teaspoon cinnamon

Combine flax seed meal with water and let rest for 5-10 minutes.  Mash banana in a small mixing bowl until there are no large chunks remaining.  Add flax mixture, vanilla, and cinnamon and stir to combine.  Add the oats and stir until everything is well mixed.  Drop spoonfuls of the mixture on a baking sheet lined with parchment paper or non stick foil.  Bake at 350F for 10-15 minutes or until set.  (I make 3 large cookies so it takes about 15 minutes.)

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I love this recipe because I can eat the whole thing and it’s only about 300 calories. I sometimes add raisins or cacao nibs; add-in’s will obviously raise the calorie count.

 

 

 

Scratching the Can

  • Homemade Vegetable Stock
  • Mexican Cabbage Soup

Everybody loves a nice bowl of soup but most canned soups come with an unhealthy amount of sodium.  The can itself can also be an issue if you are trying to limit your exposure to certain chemicals. These are just two of the reasons that I make a lot of my own soups.

I’ve recently discovered how easy it is to make my own vegetable stock as well so my soups are about as  homemade as you can get.  Here’s how I make the stock and following that you will find a recipe for a Mexican Cabbage Soup I made recently.

Homemade Vegetable Stock

It wouldn’t make a lot of sense to start with canned broth or stock if I’m hoping to avoid sodium and BPA. A money saving bonus here is that I use vegetable scraps that might go down the garbage disposal otherwise.  I just keep a quart size bag in the freezer and any time I cook something with onions, celery, or carrots I save the peels, leafy parts, and scraps in the bag.  When the bag gets full it’s time to make stock.

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I add the contents of the bag and any additional vegetables I need (usually an extra carrot or two since I eat carrot peels) to a stock pot with 8 cups of water. I put in about 1/2 teaspoon of salt, a bay leaf (or two depending on size), and 6-8 whole peppercorns.  Bring the whole thing to a boil over high heat, then turn down the heat so that the contents are just simmering.  Let it simmer for 60-90 minutes or so.

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Set a colander into a large bowl and pour in the stock.  I use a potato masher to press down on the veggies and push out as much of the moisture as I can.  My stock can then go in the refrigerator for a few days or into the freezer if I’m not going to use it right away. Here’s my big bowl of homemade stock.  I usually end up with about 6 cups.

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Mexican Cabbage Soup

EatingWell is one of my favorite recipe sources so when I saw this recipe I had to give it a try.  Between the cabbage and the beans this soup is full of fiber.  The chipotle pepper, spices, and tomato paste give it a nice deep flavor.  I didn’t have any fresh peppers so I used a can of green chiles.

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Fair warning: the chipotles add a lot of heat so go easy if you don’t enjoy that. I mince them them up using one of my favorite kitchen tools; this handy chopper from Pampered Chef.

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The colors of this soup are so pretty if you use the red cabbage and especially if you top it with some cubed avocado (which I recommend because it provides a nice cooling contrast to the chipotle heat!) I also sprinkled on a bit of Mexican enchilada cheese.

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Soup and stocks from scratch are so easy and so healthful.  Why not join me in kicking the can?

 

 

 

 

 

Oh, Oh, Overnight Oats

I eat oats almost every day.  Old- fashioned oats, steel cut oats, quick cooking oats; I like them all. Sometimes I even grind up oats in my high speed blender and turn them into flour to create baked goods. The fiber in oats, a great deal of which is soluble (absorbs liquid) has been shown to help lower total and LDL cholesterol levels and to reduce the risk of heart disease.

Here’s my favorite brand of steel cut oats:

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Overnight oats are a great way to get a head start on breakfast.  You can make cold versions by soaking oats and other ingredients with milk or yogurt but at this time of year I like to throw my oats in the slow cooker and have a nice hot breakfast ready when I get up in the morning.

Here are a couple of slow cooker oatmeal recipes that I love. These recipes make 2 servings each. I have a small slow cooker (1 quart) that I use to make this amount. If you only have a larger slow cooker you may want to multiply the recipe by 2 or 3 to make sure it doesn’t burn.

Chocolate Covered Cherry Oats

  • 1 cup old fashioned rolled oats
  • 1 cup frozen cherries, thawed (I buy no sugar added variety)
  • 2 tablespoons cocoa powder
  • 2 teaspoons sweetener of choice (I use maple syrup)
  • ½ teaspoon almond extract
  • 3 cups water

Add all ingredients except cherries to crockpot and cook overnight on low heat.  Just before eating stir the cherries in. You can top this with coconut, almonds, and your choice of milk.

 

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Banana Bread Crockpot Oatmeal

  • ½ cup steel cut oats
  • 2 very ripe bananas – mashed
  • 3 cups water
  • 1 teaspoon vanilla
  • 2 tablespoons ground flax seed
  • 2 tablespoons chia seeds
  • 1 teaspoon cinnamon

Combine all ingredients in crockpot. Cover and cook on low heat for 8 hours. The cinnamon will rise to the top so stir thoroughly before serving.

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One kind of oats that I never buy are the packets of flavored instant oats. While they may be convenient they often have too much sugar and other ingredients I’d rather avoid.  You can save money and control what you put in your body better by buying the big tub of plain old fashioned or quick cooking oats and adding your own fruits and flavorings.

There is no magic to “instant” oats.  I get good results by cooking 1/2 cup of old-fashioned oats and one cup of water in the microwave for 90 seconds. Here’s a tip to control portion sizes. Keep a measuring cup (1/2 cup size) in the oat container so you always serve yourself just the right amount. 

 

Curry Favorites

I love the flavors of curry but oddly enough, I did not make an actual “curry” until just last year. In India “curry” refers to a stew like dish that can be made with almost any kind of meats and/or vegetables and is flavored with a number of highly aromatic spices; which Indian cooks blend themselves.  For these recipes I used a curry powder from the spice shelf at the grocery store. It’s a blend of cumin, coriander, chili powder, and turmeric, among other spices.

My curry powder collection!

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Curried Couscous Salad with Dried Sweet Cranberries

This was the first recipe I tried several years ago using curry powder and one that I still enjoy today.  It comes from chef Dave Lieberman and can be found on the Food Network website.

  • 1 (5.8-ounce) box instant couscous*
  • 3/4 cup sweetened dried cranberries
  • 1 tablespoon curry powder
  • 1 teaspoon salt
  • 1 teaspoon sugar
  • 1/2 orange, juiced
  • 2 to 3 tablespoons extra-virgin olive oil
  • 3 to 4 scallions, trimmed and thinly sliced on an angle
  • 2 tablespoons chopped fresh Italian parsley leaves
  • 1/2 lemon, juiced
  • 3/4 cup chopped walnuts, toasted
  • Freshly ground pepper

Stir the couscous, cranberries, curry powder, salt, and sugar together in a heatproof bowl. Bring water (amount will be listed on package directions) to a boil and pour it over the couscous. Add the orange juice. Give it a big stir, cover the bowl tightly and let it stand, giving it a big stir once or twice, until the water is absorbed and the couscous is tender, about 5 minutes.

Fluff up the couscous with a fork. Add the olive oil, scallions, parsley, lemon juice, and walnuts. Stir around until everything is distributed evenly throughout the couscous. Make up to 2 hours ahead of time and keep at room temperature until you’re ready to serve. Check the seasonings just before you serve the salad and add salt and pepper, to taste.

Note: To toast the walnuts, spread them out on a baking sheet and bake in a 400 degree F oven until they turn a shade darker, about 8 minutes.

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* Couscous is a pasta and there are two varieties. The Israeli variety looks like small pearls.  The quick cooking variety is more common in the grocery store and resembles Cream of Wheat or corn meal.  Like all pasta, couscous can be made with either refined white flour or whole grain flour.  Read labels carefully if you are looking for a whole grain product.

Curried Tuna Salad

A few years ago we offered the Tufts University “Strong Women Healthy Hearts” class here at the hospital.  Part of the class was spent in the kitchen teaching participants how to cook healthier meals and this recipe was included with the curriculum.  I’d never considered adding curry powder or fruit to a tuna salad before but believe me, it works.  I’ve even replaced the tuna with chickpeas to make a vegan version on occasion.

  • One 6 ounce can tuna packed in water
  • 1 Tablespoon mayonnaise
  • 1 teaspoon curry powder or to taste
  • 3 tablespoons raisins (I use currants – they are smaller and I like their texture better)
  • 3 Tablespoons slivered almonds (optional)
  1. Drain the tuna
  2. Break up pieces with a fork. Mix in mayonnaise, add remaining ingredients, mix again.
  3. Serve on bread or lettuce leaves. Makes two servings.

The American Heart Association recommends a couple of servings of fish each week and this is a tasty way to get it.

Cauliflower and Chickpea Curry

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So last but not least, here’s a typical curry dish.  I used this recipe from Elise Bauer of Simply Recipes.  I added the last of a bag of green peas and did not use any cilantro. I also throw in a few large handfuls of fresh spinach near the end of the cooking time.

I served this over brown rice. Isn’t it pretty?

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Hope this post encourages you to give curry a try!

 

 

 

Comfort-able foods

  • Vegetarian Kale and White Bean Soup
  • BBQ Lentil Loaf
  • Potato, Cauliflower, and Spinach Mash
  • Applesauce

Cooler weather has me thinking of heartier fare but there is no reason your favorite comfort foods can’t also be lighter in calories. Here are some highly satisfying recipes I’ve tried recently.

Vegetarian Kale and White Bean Soup

Raw kale can take some getting used to but I have always enjoyed it in soups.  I started with this recipe for Vegetarian Kale Soup, from Allrecipes.com that packs a lot of nutrition into every bite.

Winter vegetables are still plentiful at our local farmer’s market.  I bought kale, carrots, turnips, and brussels sprouts there this week.  I used both the kale and the greens from the turnips in my soup.  That’s a lot of greens but as you can see here in my before and after shots they wilt down to almost nothing. The second picture was taken after only 2-3 minutes of cooking with lid on.

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I made a few substitutions and alterations to the original recipe in addition to the turnip greens. I substituted fresh chopped tomatoes for the canned and chopped bell pepper for the jarred roasted pepper. I also made my own vegetable broth for the first time using this recipe.  I am looking forward to eating this soup for supper for a few days!

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BBQ Lentil Loaf

There are few foods more comforting than meat loaf. I make a pretty darn good one but I wanted to try a plant based version.  I know, I know, lentil loaf sounds like a total vegan cliche but trust me, you will be surprised by this recipe from one of my favorite sources; Brandi Doming’s “The Vegan 8”.

Her blog and website feature recipes with only 8 ingredients or less and she achieves tons of flavor with a minimum of ingredients. Her BBQ Lentil Loaf did not disappoint. I really like the barbecue flavor and the use of cornmeal and corn.  Lentils are one of the easiest legumes for cook from scratch because they do not require soaking but I think you could use canned lentils if you wanted to skip that step.

Speaking of skipping steps have I mentioned that I hate doing dishes?  Here is one trick I use that minimizes clean up.  After sauteeing the onion and garlic I just added all the remaining ingredients to the saute pan to mix. Brandi’s advice about lining the loaf pan with parchment paper also make clean up a little easier!

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Here’s the finished product served with the potato, cauliflower, and spinach mash recipe that follows.

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Potato, Cauliflower, and Spinach Mash

I will sometimes make a quick meal of mashed potatoes with wilted spinach.  It’s not much of a recipe.  I just wash and cube a potato and steam the cubes for about 10 minutes. After 10 minutes I throw a couple of handfuls of baby spinach on top, cover and steam for an additional 5 minutes.  Drain the mixture and remove the steamer insert.  At this point you can mash with a little milk and add salt and pepper to taste. You can add or substitute cauliflower – just steam the florets along with the potato. Sometime I will also add some feta cheese or nutritional yeast.

To take this to the next level you can use this recipe for Kale and Cauliflower Casserole from Paula Dean’s son Jamie.  I tried it a couple of weeks ago, using green onion in place of the leeks.  I skipped the oil, sauteed the onion and kale in water, and used soy milk. My husband didn’t know the difference and said I could make it again.

Crockpot Applesauce

Apples were on sale this week so I grabbed a couple of bags to make homemade applesauce.  This is so easy to do especially if you leave the skin on the apples as I do.  They add fiber and nutrition.

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I don’t add any sugar to my applesauce. My “recipe” consisted of one 3 lb. bag of Honeycrisp apples cut into cubes, 1/2 cup of water, and the juice of one lemon. Combine everything in the slow cooker and cook on high for about 4 hours.  Then use a potato masher (I like this handy tool that I bought from Pampered Chef) to mash to the consistency you desire.

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The cooked applesauce will keep for about a week in the refrigerator or you can freeze up to several months. You can add cinnamon or other flavoring if you like but I left mine plain because I may use it for baking later – applesauce makes a great substitute for oil in muffins and quickbreads.

Hope you enjoyed these recipes.  Let me know if you have any questions or comments.

 

Are You “Sugar Sensitive”?

I recently read about a woman who drop kicked a birthday cake in the grocery store because she was unhappy with the way it was decorated.  She was already in trouble for a separate incident; she slapped the clerk at an ice cream establishment because they ran out of her favorite flavor.  I don’t think it’s a coincidence that both occasions involved sugary desserts.

Dr. Kathleen DesMaisons, author of “Potatoes Not Prozac” and “The Sugar Addict’s Total Recovery Program”, studied brain chemistry and discovered that some people are born with low levels of the mood regulating chemicals serotonin and dopamine. Low serotonin levels are tied to depression, aggression, poor attention, and poor impulse control. Low levels of dopamine are linked to addiction, low self-esteem, violence, and anger.

The foods we eat change the level of serotonin and dopamine in our brain. Sugar and refined carbohydrates (highly processed foods and things made with white flour) change the levels quickly because they are quickly digested.

Of course what goes up must come down. Dr. DesMaisons found that people with low levels of serotonin and dopamine experience extremes of this cycle. She says these extreme lows and highs manifest as diabetes, fatigue, moodiness, feeble concentration, and emotional outbursts.

Whether they realize it or not, these people use foods containing sugar, simple carbs, and caffeine to regulate their mood.  Dr. DesMaisons was once an addictions counselor and recognized the same patterns that she had seen with other substance abusers. She coined the term “sugar sensitive” to describe it and developed a step by step approach to help people to heal from their addiction.

Dr. DesMaison doesn’t suggest going “cold turkey”. As with any addictive substance sugar withdrawal symptoms can be fierce. She focuses first on behaviors that help to normalize blood sugar levels. The first step in her approach is simply to get in the habit of having breakfast every morning.  She also offers an online support network and weekly newsletter called Radiant Recovery for people who are working through the steps.

Anyone can become “hangry”; a term that describes crankiness resulting from low blood sugar. But if you experience mood swings, turn to sweets and junk food when you are upset, or if you can’t control your consumption of these foods it might be worth investigating further.

I can say from personal experience that you will be surprised by how good you feel with less sugar in your diet.

It’s Chili in Here!

If you are a purist who believes that chili should be made only with ground beef and tomatoes you may wish to stop reading. But, if you have an open mind and are willing to accept that chili might be defined as any hearty stew spiced with chiles in fresh or dried form, then follow me as I broaden your chili horizons.

  • Butternut Squash and Black Bean Chili
  • Vegetarian Chili Verde

Butternut Squash and Black Bean Chili

I love the combination of southwestern spices with the sweet flesh of pumpkin, squash, and sweet potato.  I chose to make this chili with butternut squash but it really could be made with any of the three.

Preparing a butternut squash can be daunting.  I usually just split them in half, clean out the seeds, roast the whole thing in the oven, and then scoop out the flesh. For this recipe I wanted to start with raw squash so that required peeling. I started out by trimming each end of the squash with a heavy knife so I had flat surfaces to work with. Set the squash upright with the heavy end at the bottom.  Start the knife at the top and use both hands rock the knife back and forth, working it down the length of the squash. Use a spoon to scoop out the seeds.

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Now you can lay the flat side down on your cutting board and use a vegetable peeler to remove the rind.  Once that’s done it’s easy to cut into cubes. This was a huge squash so I had more than enough for chili.  I roasted a portion in the oven (about 40 minutes at 375 degrees) for a lunch side, saved another portion that I steamed and mashed later in the week, and still had enough left to stick in the freezer for another time.  What a bonanza from a $2.00 farmer’s market purchase!

Here is the recipe which I adapted from Cookie and Kate, one of my favorite sources:

  • 1 medium onion, chopped
  • 3-4 banana or bell peppers, chopped (I used a combination of yellow banana peppers and bell peppers from my garden)
  • 1 small butternut squash (1½ pounds or less), peeled and chopped into ½-inch cubes
  • 4 garlic cloves, pressed or minced
  • 1 tablespoon chili powder
  • 1 tablespoon chopped chipotle pepper in adobo
  • 1 teaspoon ground cumin
  • 1 teaspoon unsweetened cocoa powder
  • 2 cans (15 ounces each) black beans, rinsed and drained, or 3 cups cooked black beans
  • 1 small can (14 ounces) diced tomatoes, including the liquid
  • 2 cups vegetable broth (divided)
  • Salt, to taste

 

In a 4- to 6-quart Dutch oven or stockpot over medium heat, warm 1/4 cup of the vegetable broth until simmering. Add the onion, bell pepper and butternut squash and cook, stirring occasionally, until the onions are turning translucent.

Turn the heat down to medium-low and add the garlic, chili powder, chopped chipotle peppers, cumin and cocoa powder. Cook, stirring constantly, until fragrant, about 30 seconds. Add the black beans, tomatoes, and broth. Stir to combine. Cover and cook for about 1 hour, stirring occasionally.

Taste and add salt if needed. I topped this with some chopped avocado which complemented the heat nicely!

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Vegetarian Chili Verde

Remember the green salsa I made back in August? I still had a couple of jars left in the freezer and it gave me an idea. A few years ago I tried a chili recipe that used jarred red salsa in place of tomatoes and I wondered what would happen if I used my stash to create a Chili Verde? I found this recipe at The Washington Post website and adapted it to fit what I had on hand.  Here is my version:

  • 2 large poblano chili peppers; seeded and diced
  • 8 ounces red potatoes cut into 1/2-inch pieces
  • 1 medium onion, chopped
  • 1 1/2 cups green salsa (this is where all the heat comes from so choose according to your taste.)
  • 1 tablespoon cornmeal
  • 2 tablespoons dried oregano
  • 2 teaspoons ground cumin
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon freshly ground black pepper
  • 3 cups no-salt-added vegetable broth
  • 2 cups frozen corn, thawed
  • 2 cans (14 or 15 ounces) no-salt-added white cannellini beans, rinsed and drained

Heat 1/4 cup of the vegetable broth in a large, heavy-bottomed pot over medium heat. Add the poblanos, the potato, onion, green salsa, and garlic, stirring to combine. Cover and cook until the onion is tender, about 8 minutes.

Stir in the cornmeal, oregano, cumin, salt and pepper, then add the remaining broth, the corn and the beans, stirring to incorporate. Reduce the heat to medium-low; cover and cook for 20 minutes, stirring occasionally. Uncover and cook until the potatoes are tender and the chili has thickened, 10 to 20 minutes. Taste, and add salt as needed.

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The best thing about these recipes is that they are both made with things that are easy to find and not too scary for the meat eaters in your household.  No tofu or TVP just fresh, frozen, canned vegetables and spices from your pantry.

 

 

 

Is Orange the New Pink?

There’s a whole lot of “pink” going on in October in honor of breast cancer awareness but orange may be a better color choice for women who want to reduce their risk.

Orange is the new

“Orange is the New Pink” is the theme of the breast cancer prevention campaign recently launched by The Physician’s Committee for Responsible Medicine. This organization of physicians and other health promoters would like to change the way we treat chronic diseases such as diabetes, heart disease, obesity, and cancer by focusing on prevention rather than drugs and surgery. Their goal is to teach people how to take control over their own health through better nutrition.

The “orange” in their message refers to the color of some vegetables and fruits containing carotenoids, specifically beta carotene, which are potent cancer fighters. Beta carotene is found in foods like carrots, butternut squash, pumpkin, and sweet potatoes so it’s easy to see why orange was chosen as the theme color. Beta carotene is also present in in dark, leafy greens (spinach, kale) and in red fruits and vegetables like bell peppers and tomatoes. (Maybe red and green will be the new pink for the holiday season?…)

Research shows that women who consume the most carotenoid-rich fruits and vegetables may reduce their risk of breast cancer by about 19 percent. According to The Institute of Medicine consuming just 3 to 6 milligrams of beta-carotene each day reduces the risk of breast cancer. One medium sweet potato contains two to three times the recommended intake.

To decrease the risk of breast cancer even further women can follow the advice of the American Institute for Cancer Research. Breast cancer risk was reduced by 60% in women who met at least 5 of their “Ten Recommendations for Preventing Cancer”.  The recommendations are as follows:

  1. Be as lean as possible without being underweight
  2. Be physically active for 30 minutes every day. Avoid being sedentary.
  3. Avoid sugary drinks.
  4. Eat a variety of fruits, vegetables, whole grains, and legumes (beans).
  5. Limit consumption of red meats and avoid processed meats.
  6. If you consume alcohol; limit to one drink per day.
  7. Limit consumption of salty foods and foods processed with sodium.
  8. Don’t rely on dietary supplements to prevent cancer.
  9. New mothers should breast feed exclusively for the first 6 months.
  10. Cancer survivors should follow the recommendations (#1-8) for cancer prevention.

 

Unfrosting the Pumpkin

Pumpkin is an incredibly healthy source of carotenoids which may help to prevent cancer.  In fact, as we raise awareness about breast cancer during October the Physician’s Committee for Responsible Medicine has declared “Orange is the New Pink” in an effort to educate the public about the cancer protective properties of orange/red/dark green fruits and vegetables.

Orange is the new

But pumpkin is not so healthy for us if we turn it in to pumpkin pies and pumpkin cakes and of course pumpkin bars with cream cheese frosting. Here are some recipes using pumpkin that are savory or naturally sweetened.

  • Pumpkin Pie Oatmeal
  • Pumpkin Black Bean Soup
  • Pumpkin Pie Chia Pudding

Pumpkin Pie Oatmeal

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I love adding fruit to my morning oatmeal.  Blueberries, bananas, peaches, apples; they’re all good so it’s not that much of a stretch to consider adding pumpkin.  About 1/3 cup of canned pumpkin (not pumpkin pie filling) and 1-2 teaspoons of pumpkin pie spice stirred into cooked oatmeal is a great place to start.  You can also add some chopped pecans, a little maple syrup…you get the idea.

Pumpkin Black Bean (Anti-Oxidant) Soup

I don’t remember where I found this recipe so I can’t give proper credit but it’s one that I make every year at about this time. Because of all the vitamins and minerals present in the beans, pumpkin, tomato, and spices, I’ve rechristened it “Anti-Oxidant Soup”!

Ingredients

  • 2 cans (14-15 oz.) black beans, drained and rinsed
  • 1 can (14.5 oz.) diced tomatoes or 2 c. fresh diced tomatoes
  • 2 c. canned pumpkin
  • 1/2 c. red onion, chopped
  • 2 garlic cloves, minced
  • 4 cups vegetable broth
  • 1 Tablespoon ground cumin
  • 1 teaspoon each kosher salt, cinnamon, allspice
  • 1/2 teaspoon ground pepper
  • 3 Tablespoons balsamic vinegar
  • Baked pumpkin seeds, for garnish (optional)

Place red onion, garlic, and seasonings into large pot. Add about 1/4 cup of the vegetable broth and cook on low-medium heat until red onion and garlic are tender.

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In blender, puree the beans and tomatoes with half the remaining broth.  Add to the pot. (Or here is what I do. I add the tomatoes, beans, and broth to the the onion spice mixture and use my stick blender to puree.  Saves on dishes!)

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Add pumpkin and remaining broth to pot and stir to combine – a wire whisk works well for this. Simmer uncovered until thick, about 40-45 minutes. Before serving, stir in balsamic vinegar. Garnish with pumpkin seeds if desired. I also like to add some cooked brown rice to make this a complete meal.

Pumpkin Spice Chia Pudding

There are many recipes like this out on the internet. Some have several steps and multiple ingredients, toppings, etc.  I opted for this simple version from Green Evi.  I made it even simpler by combining all of the ingredients together at once and letting them chill together overnight. While this would make a great dessert or snack I opted to eat it for breakfast.

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So skip the sugar and the frost(ing) on the pumpkin to take best advantage of this highly nutritious seasonal food.

 

 

Own Your Health

Note: This appeared in the Sauk Valley Newspapers under the title “A Cure for What Ails You: Healthier Living”.

I work with some very dedicated and caring medical professionals and our organization as a whole has been recognized for quality care in many areas. We do our very best to fix whatever illness you might have but we should all realize that modern medicine has its limitations.

If you come to your doctor’s office or the hospital with symptoms of disease your physician will treat the symptoms according to established standards of care.  They will use medications and/or procedures to lower your blood pressure, control your blood sugar, improve your lung function, reduce your cholesterol numbers, unclog your arteries, etc., etc. Most of the medications prescribed will have unwelcome side effects and all surgical procedures come with some degree of risk. And unfortunately, these treatments do not address the underlying cause of the illness.

The top 10 causes of death in the United States are: heart disease*, cancer*, COPD (Chronic Obstructive Pulmonary Disorder)*, stroke*, accidents, Alzheimer’s, diabetes*, pneumonia*, kidney disease*, and suicide. At least 7 of these (the ones with asterisks) are related to our own unhealthy behaviors.  Smoking, poor diet, and lack of physical activity are the primary contributors.

We may not like to accept the responsibility for our poor health. We’d like to blame our parents or our genetics but science is showing that what we do with our fingers (smoking), forks (eating), and feet (exercise) can turn “on” or “off” the genes that might predispose us to cancer, heart disease, and other illnesses.

As an example I refer you to the work of Dr. Dean Ornish, one of the pioneers of preventive medicine.  He has done clinical trials with heart patients and with prostate cancer patients.  In both groups he was able to show a reversal of symptoms with a lifestyle related prescription.  Patients consumed a plant based diet, participated in regular physical activity, and were taught how to manage stress.  Another very famous physician who has had great success in reversing existing heart disease is Dr. Caldwell Esselstyn of the Cleveland Clinic. I encourage you to look into their research.

While drugs and procedures can address symptoms of lifestyle related diseases, we can’t expect our illness to go away if we continue to practice unhealthy behaviors. Most importantly we should realize that we can prevent, and in some cases even reverse, most of the diseases that kill us before our time.