Stay tuned for...

• Roasted Butternut Squash Tacos with Turkey Bacon and Black Beans!

• Polenta and Butternut Squash Lasagna!

 ....Can you tell I am a tad bit obsessed with butternut squash right now?  Yummmmm...

Feast on the Fruit or Just Juice It?

It seems like everyone these days juices.  I have heard people become obsessed with concoctions that I just could not stomach...

So what`s the deal?  Are homemade smoothies and juices a good idea?

That depends on what goes in them, how much, and what you are using the juice or smoothie concoction for.

People often juice their favorite fruits and veggies as a way to fit more nutrients into their diet, a great idea! 

However, I do have a few thoughts:

1. Consider the fiber in those fruits and veggies.  Fiber is often in the peel and pulp, which sometimes gets strained out of juices. You need fiber!
2. An adult needs anywhere from 1.5-2 cups of fruit daily.  Many people have this in just one of their juices or smoothies.  While fruit is good for you, eating too much of it takes up calories that might otherwise be used up in the other food groups that you need: whole grains, lean protein, veggies, and healthy fats.
3. Watch what you add!  I have heard everything from wheat germ to protein powder to blackstrap molasses in various juicing and smoothie concoctions.  Adding certain supplements for added benefits is advised, but just make sure you don`t kick up the calorie amount so much that you are canceling out the benefits! 
4. We like to eat.  Our brains communicate with our tummys when we chew and swallow food to help us know when we are full and satisfied.  Drinking your food does not always have the same result!  You may feel like you are hungry even though you just drank 300-400 calories!
5. Just because you add honey or agave, both considered natural since one comes from bees and another from a plant, does not mean you aren`t adding calories and sugar! 

Better-for-you Birthday Cake!

Today is my birthday and like everyone else who has a sweet tooth, I LOVE cake.  Birthday cake, graduation cake, anniversary cake....and my favorite thing about holy unions: wedding cake! (Oh! And the champagne...)

But most of the time we have NO idea what goes into these cakes!  Shortening in the frosting, a dozen eggs in the batter, a heaping of sugar in the fondant.....cake is often a trans- and saturated-fat-filled and cholesterol-soaked slice of a blood sugar nightmare.  Though yummy to the tastebuds, it does virtually nothing good for your body. 

While we can`t control what the bakery puts in the pre-made cake that is sitting on the table at your graduation party, we can control what goes into what we make ourselves!  Though I don`t encourage frequent use of store-bought cake mixes, I know most people buy them and use them for birthdays and special occasions. So rather than preach against them, let me suggest some ways to make them better for you...

• Swap out the oil that the cake mix requires for an equal amount of applesauce (you won`t detect this in the finished product).
• Swap out the oil that the cake mix requires for an equal amount of Greek yogurt (you won`t detect this in the finished product).
• Swap out the oil that the cake mix requires for an equal amount of mashed avocado.  I would only recommend this in chocolate or red velvet cake. (Otherwise, the color will be different!)
• Swap out the egg or eggs that the cake mix requires for egg whites, egg substitute, OR 1 T of flax seed mill in 3 T water for every egg.
• Leave out both the oil AND the eggs and add a 1 can of pureed pumpkin.  This will make for a stiffer cake but won`t change the flavor.  I would only recommend using this with chocolate, red velvet, spice, and carrot cake mixes.
• Add raisins and chopped nuts to the batter.  This will add iron, protein, and some healthy fats to your dessert!
• If using a carrot cake mix, add 1/2 shredded carrots to the batter!  This will add moisture and Vitamin A!

 

Brown Sugar Fiber Wafers

Brown Sugar Fiber Wafers

1 c peanut butter (or other nut butter)

1 c brown sugar

1 egg, lightly beaten

1 tsp baking soda

1/2 c flax seed mill

Preheat oven to 350 F.  Grease a baking sheet with cooking spray.

Combine all ingredients and dollop by teaspoon-fulls onto baking sheet. Flatten out with a fork, as you would peanut butter cookies.  

 

Bake in preheated oven for 6-7 minutes.  Wafers will be crisp, not soft. 

Balsamic Glazed Brussel Sprouts with Gorgonzola

Balsamic Glazed Brussel Sprouts with Gorzonzola

10 oz. brussel sprouts, *fresh (frozen do not cook as well)

1.5 T EVOO 

1 T brown sugar

2 T balsamic vinegar

1/2 T red pepper flakes

gorgonzola cheese, crumbled

Preheat oven to 400 F.  Line a baking sheet with tin foil.

Combine all ingredients except for cheese. Bake in preheated oven for 35-40 minutes (they will be somewhat charred).  Top with gorgonzola cheese and serve hot.

Cheesy Cauliflower Squash Bake

Cheesy Cauliflower Squash Bake

1 cup steamed cauliflower

1 cup steamed butternut squash

1 cup 2% shredded cheddar cheese

6 oz plain non-fat Greek yogurt

1 egg, lightly beaten

Preheat oven to 350 F.  Grease a square casserole dish OR 4 small ramekins.

Combine cheese, yogurt, and egg in a bowl.  Make sure cauliflower and squash have cooled, then add to mixture.  Fold until combined. 

Empty into casserole dish or ramekins.

Bake in preheated oven for 30 minutes until bubbly.

*Serve as a side dish or over brown rice.

Presto Pesto!

 Gnocchi a la Pesto

Love pesto? Make it yo-self!  Combine fresh basil leaves, a few cloves of garlic, grated parmesan cheese, pine nuts, and good quality olive oil in a food processor and voila!...fresh pesto. If you are a curious cook like me, try swapping a few ingredients.... Trade the basil for italian parsley or spinach (much different flavor!), the parmesan cheese for feta, and even the pine nuts for macadamia nuts or walnuts!  These changes will provide a world of different flavors to your pesto!  Other suggestions for the green stuff?  Try arugula or peas as your base!

Apple chips

Bad apple? Turn mushy apples into tasty apple chips! 

Slice into 1/8 inch thick slices and bake @ 400 °F for 10 minutes!

Pumpkin soup...better late than never

Leftover pumpkin? Make soup! 

2 c pumpkin, 2 c milk, 1/2 t ea.nutmeg & ginger, 2 t cinnamon, 1 T b sugar. Heat n serve!

Pizza Crust...using cauliflower!

Flourless Pizza Crust

1 cup steamed cauliflower, cooled

1 T Italian seasoning

¾ c shredded 2% cheese

¼ c flaxseed mill

1 egg, lightly beaten

coarse ground cornmeal

Preheat oven to 450°. Grease a 9-inch round cake pan with cooking spray.  Sprinkle lightly with cornmeal.

Puree cauliflower in a food processor until smooth, mashed potato-consistency.  Empty into a bowl and add remaining ingredients. Stir with a fork to combine. 

Press mixture into prepared cake pan.  Bake for 12-13 minutes.  Add sauce and toppings and broil until bubbly!

Spicy Roasted Chick Pea Snack

These are like corn nuts...only better! 

Spicy Roasted Chick Peas

1 can chick peas, drained

2 T EVOO

chili powder, salt, garlic powder, cumin, red pepper flakes to taste

Preheat oven to 400°.  Line a baking sheet with tin foil or parchment paper.

Rinse chick peas.  Dry with a paper towel.  Toss chick peas in a bowl with oil and spices. 

Spread onto prepared baking sheet and bake for 25 minutes.

*Note: Watching your sodium?  Omit the added salt!