by kelsey | Oct 12, 2016 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Pumpkin is one of, if not, the most common fall flavors that everyone enjoys. Several types of desserts have pumpkin added to them to increase taste or appearance. Here are a few healthy pumpkin recipes to enjoy this fall season without feeling guilty about eating bad:
Healthy Pumpkin Pie
- 1 can pumpkin puree
- 1 can full-fat coconut milk
- ¼ cup rolled oats
- 2 tbsp ground flax
- 1/3 cup coconut sugar or brown sugar
- pinch of stevia or 2 tbsp of brown sugar
- 2 tsp cinnamon
- 1 tsp pumpkin pie spice
- ½ tsp salt
- 1 tbsp pure vanilla extract
Directions:
Healthy Pumpkin Pie Recipe: Preheat oven to 400F. Blend all ingredients together until smooth, then pour into a prepared pie crust (such as the recipe below) in a 10-inch round pan. Bake 27 minutes (it will still be underdone after this time, which is okay!), let it cool, then refrigerate at least 5 hours uncovered for the pie to thicken and “set.”
Honey Whole Wheat Pumpkin Bread
- 1/3 cup melted coconut oil
- ½ cup honey
- 2 eggs
- 1 cup pumpkin puree
- 1 tsp. vanilla extract
- ½ tsp salt
- ½ tsp cinnamon
- ½ tsp. ginger
- ¼ tsp. nutmeg
- ¼ teaspoon allspice
- 1 ¾ cups whole wheat pastry flour
- 1/3 to ½ cup rinsed millet (optional
- 1 tsp. baking soda
- ¼ cup hot water
Directions:
- Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius) and grease a 9×5 inch loaf pan.
- In a large bowl, beat oil and honey together. Add eggs, and beat well.
- Stir in pumpkin purée and vanilla, then the salt, cinnamon, ginger, nutmeg and allspice. Stir in flour, just until combined. If you’re adding millet, stir that in as well.
- Add baking soda to hot water, stir to mix, and then mix briefly into batter until it is evenly distributed. Spread batter into the greased loaf pan.
- Sprinkle with cinnamon, and swirl with the tip of a table knife for a pretty marbled effect. Sprinkle a big pinch of turbinado sugar on top for a light, sweet crunch.
- Bake for 55 to 65 minutes. Be sure to check that the bread is done baking by inserting a toothpick in the top. It should come out clean. If the top of the bread jiggles when you pull it out of the oven, it’s NOT done! Let the bread cool in the loaf pan for 5 minutes, then transfer it to a wire rack to cool for 30 minutes before slicing.
Whole Wheat Pumpkin Cookies
- 2 ½ cups whole wheat pastry flour
- 1 tsp. baking powder
- 1 tsp. baking soda
- 2 tsp. cinnamon
- ¾ tsp. nutmeg
- ¾ tsp. ground cloves
- ½ tsp. salt
- ½ cup butter, softened
- 1 ½ sugar
- 1 cup canned pumpkin puree
- 1 egg
- 1 tsp. vanilla extract
- powdered sugar (optional)
Directions:
- Preheat oven to 350 degrees Fahrenheit (175 degrees C). In a medium bowl, whisk together your dry ingredients (flour, baking powder, baking soda, cinnamon, nutmeg, ground cloves, and salt).
- In another medium bowl, cream together butter and sugar. Add pumpkin, egg, and 1 teaspoon vanilla; beat until creamy. Mix in dry ingredients and stir just until combined. Use a cookie dough scoop or two spoons to drop one tablespoon of dough onto a parchment paper-covered cookie sheet. Flatten each cookie slightly.
- Bake for 15 to 20 minutes. Sprinkle the baked cookies with a light dusting of powdered sugar and transfer the cookies to a rack to cool.
-Written by Braden Carmody, SDSU Dietetics Student
by kelsey | Oct 6, 2016 | Etc.
October is Breast Cancer Awareness Month. Many of us know of someone who has been affected by breast cancer as it is the most common cancer in women and more than 230,000 women are diagnosed with breast cancer every year in the United States as stated by the American Cancer Society.
It is important to recognize some symptoms of breast cancer. The most common symptom is the presence of a painless lump in the breast area. Less common symptoms include swelling, tenderness, skin irritation, redness, or nipple abnormalities which may include ulceration or discharge.
Factors that increase the risk of developing breast cancer include the onset of menstruation before age 12, menopause after the age of 55, not breastfeeding for at least one year, not having children, or having children after 30 years of age, and having a high body mass index.
Increased body weight in postmenopausal women who are not taking hormones increases the risk for developing breast cancer. The more fat cells you have, the higher your levels of estrogen in the postmenopausal period, when your ovaries are no longer producing estrogen. Moreover, overweight women have higher insulin levels, and insulin may promote breast tumors.
Nutrition Tips for Cancer Prevention:
Fruits, vegetables, and whole grains are great sources of antioxidants and phytochemicals. Antioxidants and phytochemicals play a role in cancer prevention. Carotenoids is a type of antioxidant that is found in red and yellow produce. Some examples of foods that contain carotenoids are carrots, pumpkin, winter squash, tomatoes, citrus fruits, and red sweet peppers. All dark green vegetables contain nutrients that protect against cancer. Good sources of dark green vegetables include spinach, asparagus, bell peppers, broccoli, brussels sprouts and kale. An additional benefit to eating a well balanced diet that includes a variety of fruits, vegetables, and whole grains is that it promotes a healthy weight. Maintaining a healthy weight will help you to decrease your risk of developing cancer. A helpful tip to remember is that the more colorful the fruit or vegetable, the more nutrients it contains; so pack your plate with colorful choices!
-Kelsey Raml, MS, RD, LN
by kelsey | Oct 5, 2016 | Diet, Food, Weight Management, Wellness/Health
It’s the middle of the afternoon and you are struggling to keep your eyes open and focus. You keep yawning and you’re thinking isn’t it 5’oclock yet?! Has this ever happened to you? I’m sure it has! Many of us can have lows in our energy levels and we often turn to caffeine to rev us back up…which isn’t always the best or smartest choice. Here are some tips to help you keep your energy levels stable and get you through the day!
- Eat consistently throughout the day. I am sure you have heard me say it before, but this really does apply to energy levels. Eating small amounts every 3-4 hours can aid in a healthy metabolism, blood sugar control, and ward off extreme hunger. It will also help you be more focused and attentive!
- Avoid heavy eating (ie-gravys, fried foods, rich foods, etc). Eating more moderately or lightly will help curb your cravings and reduce overeating which often results in feeling sluggish and sleepy (like on Thanksgiving!).
- Focus on balance. It’s really important to eat well balanced meals that include lean proteins, fruits and veggies, whole grains, and low fat dairy. Each food source offers the body various nutrients and a balance of these is best for fueling the body.
- Make healthy snacks. Snacks should be about 100-200 calories and have a balance of protein and fiber rich carbs. This balance stays with you and lasts longer, further helping sustain energy and blood sugar control. A piece of fruit with a handful of almonds, low fat string cheese and a few whole grain crackers, or yogurt and berries are some good choices.
- Watch the caffeine and sugar. Avoid soda, sugary coffee, and energy drinks as these foods will give you an energy boost, but it’s only short term, which result in a big energy crash an hour or two later. Instead choose water or unsweetened tea.
- Get good sleep. It’s really important to get a good nights rest, which includes at least 7-8 hours of sleep. This will help you wake up rested and ready to make the most of your day!
-Kelsey Raml, MS, RD, LN
by kelsey | Sep 27, 2016 | Etc.
With flu season right around the corner, it is important to take care of our bodies so we don’t get sick. People often don’t think about real food when it comes to treating the flu, but if we eat the right foods it can make a big impact on preventing the flu. Foods that help boost our immune systems are important when fighting against sickness. When considering foods that boost our immune health, foods high in Vitamin A, B6, C, and E need to be focused on. Foods high in vitamin C have been proven to help fight off sickness, and supplements are often used during flu season. Our body uses different antioxidants to help ward off unwanted viruses and bacteria in our system. Foods high in vitamins and antioxidants help rid our bodies of these dangerous organisms. Eating healthy can play a major role in preventing sickness. Sticking to whole foods is your best bet because of the high nutritional value they carry, so take advantage!
Examples of some good flu fighting foods:
- Yogurt: full of probiotics that help fight off bad bacteria
- Garlic: garlic promotes having good gut bacteria, which helps rids the body of harmful toxins.
- Salmon: Salmon is high in Vitamin D, which is another nutrient that is important for fending off sickness
- Dark Leafy Greens: This type of food is very high in vitamin C and are very nutrient dense, providing flu-fighting effects
-Written by Braden Carmody
In addition to foods, we recommend getting your flu shot to give you another protective factor against the flu!
Brown Clinic is holding walk-in Flu shot clinics at its
Northridge location Saturday, October 15 from 8 a.m. to 11 a.m., and on Thursday, October 20 from 3 p.m. to 7:30 p.m.
Cost is $38 for the Flu vaccine and $58 for the Flu Zone High Dose vaccine that is recommended for anyone 65 years of age or older. VFC vaccines are available for children and others who qualify.
Brown Clinic billing works with all insurance companies. Most insurance policies cover preventative vaccines, check with your insurance company for more details.
by kelsey | Sep 15, 2016 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
This week’s weather felt more like fall and with the change of season, we tend to change our pattern of eating to more soups, stews, and casseroles. These selections are a great way to pack a variety of nutrients into one dish. In addition, they can be very cost effective due to the excess garden produce present in our grocery stores and farmer’s market lately. Here are a few nutrition tips to consider when you’re prepping your favorite meal:
- When using store bought broths or soup mixes such as cream of chicken, choose the low-sodium or reduced fat varieties.
- Use herbs and spices to season rather than salt.
- Add more vegetables and lean meat to the recipe to give you more nutrition.
- Thicken with pureed beans, potatoes, or vegetables.
- Sprinkle your soups or stews with low fat cheese for added flavor and nutrients, without too many calories.
- Think about balance: incorporate something from each food group into your meal to provide your body with a top notch quality and nutritious meal.
- Practice portion control: it’s easy to dish up your plate with casserole or fill up a big bowl of stew and not realize how much you’re eating, so measure out your foods and eat mindfully to ensure appropriate portion control.
- Batch cook: soups are a great way to practice batch cooking. Make up a pot of soup and portion it out into smaller containers and freeze. They are easy to take out and unthaw when you need a healthy meal in a pinch!
-Kelsey
