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Pumpkin Nutrition

Sandy              By: Sandy Spitler (Dietetic Intern)

Pumpkin is everywhere as the fall season comes full circle, from carving them at Halloween to the endless variety of pumpkin flavored coffee drinks, it can incorporated into almost anything you can think of. While pumpkin compliments breads, ravioli, beer, and pie, this fall squash also packs a bounty of health benefits. Below provides evidence to why it is perfectly acceptable to obsess over pumpkin not only this fall but all year long: 

  • Pumpkin seeds help elevate moods and improve sleep  – especially needed during the fall and winter months as the weather cools down and daylight fades away. Pumpkin seeds are rich in the essential amino acid tryptophan needed in the production of serotonin – a major hormone that affects mood and sleep. Regular consumption of pumpkin may even help prevent depression.
  •  Aids in weight loss – as good source of fiber, with 3 grams per 1 cup serving, and only 50 calories, pumpkin can help you feel fuller longer, preventing you from reaching for the candy corn or indulging in a candied apple.
  •  Protects your heart – nuts and seeds, including pumpkin seeds, are naturally abundant in phytoesterols, plant-based chemicals shown to reduce LDL (“bad”) cholesterol and blood pressure. After carving all your pumpkins, keep the seeds to roast in the oven to use as a snack or added crunch in salads.
  •  Keeps vision fine-tuned – 1 cup of mashed pumpkin provides more than 200% of the recommended daily intake for vitamin A, aiding to keep your eyesight sharp. 
  • May reduce risk of cancer – pumpkins are rich in carotenoids, displayed by their bright orange color, enhancing the antioxidant beta-carotene, possibly aiding to prevent cancer. These antioxidants also foster skin’s smoothness by helping to prevent wrinkles.
  •  Refuel after a tough workout – 1 cup of cooked pumpkin gives you 560 milligrams of potassium compared to a banana’s 420 milligrams. Potassium aids to restore your body’s electrolyte balance after a grueling workout allowing your muscles to perform at their best.

The endless supply of pumpkin goes hand in hand with its long list of health benefits, giving perfect reason for the obsession with this fall super-food. As the fall air cools down and winter nipping at our toes we begin searching for warm, filling, meals to fuel our bodies through. Warm up with this comforting, delicious, and nutrient dense pumpkin chili, easily modified to please any palate. Recipe below:

Slow Cooker Pumpkin & Bean Chili

Ingredients:

  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • ½ teaspoon olive oil
  • olive oil cooking spray
  • 1 small green bell pepper, chopped
  • 1 small red bell pepper chopped
  • 1 can (15oz.) black beans, drained & rinsed
  • 1 can white northern beans, drained & rinsed
  • 3 ½ cups low-sodium vegetable broth
  • 1 can solid-packed pumpkin
  • 1 cup frozen corn
  • 1 4.5 oz. can chopped green chile
  • 1 cup fresh tomato, diced OR 1 can diced tomatoes
  • 1 ½ teaspoon cinnamon
  • 2 teaspoons chili powder
  • 2 teaspoons cumin
  • 1 ½ teaspoon dried oregano
  • 2 teaspoons black pepper
  • 1 avocado, sliced and used for topping
  • ½ cup fresh cilantro, used for topping

 

Directions:

  1. 1. Heat medium sauté pan over high heat and add ½ teaspoon olive oil to pan
  2. 2. Add onions then garlic to heated oil in pan and cook for 3-4 minutes
  3. 3. Add cooked garlic and onions to crock pot followed with remaining ingredients (except for the avocado and cilantro saved for topping). Allow ingredients to cook on high for 4 hours or on low for 8 hours
  4. 4. Top with cilantro and avocado if desired.  

Tip: You may also replace 1 can of beans with ¾ lb. lean ground turkey by simply browning the turkey in sauté pan and then combine with remaining ingredients in crock pot.

edamame

Edamame

By: Jillian Ouhrabka MS, RD, LDN,CHC

Recently I have had clients asking me about edamame and the nutritional value of it. Many of us enjoy edamame steamed but how to incorporate it into recipes? I have a great Edamame and Sweet Potato recipe for you to try!

What is Edamame?

Edamame is considered a legume and is really just boiled green soybeans.

What nutritional value does Edamame have?

In a 1/2 cup serving of shelled edamame you will find:

  • Calories: 120
  • Fiber: 9 grams
  • Fat: 2.5 grams
  • Protein: 11 grams
  • Carbohydrates: 13 grams
  • Sodium: 15 grams
  • 10% of the Daily Value for vitamin C
  • 10% Daily Value for iron
  • 8% Daily Value for vitamin A
  • 4% Daily Value for calcium

Edamame and Sweet Potato Salad

Servings: 6          Time to prep: 30 minutes            

Ingredients:

  • 4 Large Sweet potatoes
  • 5 Tbsp. olive oil
  • ½ red onion (sliced thinly)
  • ½ edamame, shelled
  • 1 cup thinly sliced celery
  • ¼ cup fresh parsley chopped
  • 1 Tbsp. fresh chives minced
  • 2 Tbsp. lemon juice
  • 1 Tbsp. Dijon mustard
  • Freshly ground pepper and salt (optional)
    • (Add your favorite spices to make it unique! Try red pepper or cumin)

Directions:

  1. Using a vegetable brush, scrub sweet potatoes under running water. Cut each potato into 1-inch cubes
  • Add 1 Tbsp olive oil to large skillet on medium-high heat. Add half the potatoes to the skillet in a single layer, reduce heat to medium and cook covered for 4 to 5 minutes (stir after 2 minutes)
  • Once potatoes are tender, transfer to a bowl or plate, and repeat process with the other ½ of potatoes
  1. Next, mix onion, edamame, celery, and parsley in a large bowl. Add the potatoes and set bowl aside
  2. In small bowl whisk lemon juice, mustard, and remaining olive oil together. Pour over sweet potatoes and gently toss until potatoes are evenly coated.
    • At this point you can add a dash of salt (optional) and pepper to taste (give it a twist by adding red pepper or cumin)
  3. You can serve this dish immediately or cover and refrigerated until ready to serve.
hummus

Healthy Hummus with Tomatoes and Cucumber

Make your own hummus as a healthy snack, side dish, or appetizer!

Prep Time: 15 minutes           Servings: 4

Ingredients:

  • 1 can (14 oz) garbanzo beans (drain them in colander and rinse under running water)
  • ½ cup tahini
  • 1 garlic clove (finely chopped)
  • 2 teaspoons white wine vinegar
  • 6 tablespoons lemon juice
  • ½  teaspoon salt
  • 1 teaspoon black pepper
  • 2 tomatoes (diced)
  • 1 large or 2 medium cucumbers (diced)
  • 1 tablespoon chopped fresh parsley
  • 2 tablespoons extra virgin olive oil
  • 1/8 teaspoon cayenne pepper

*Serve with pita bread, flat bread, or vegetable sticks (carrots, broccoli, celery, pepper, etc)

Directions:

  1. Using a food processor, combine: garbanzo beans, tahini, garlic, vinegar, 4 tablespoons lemon juice, cayenne pepper, salt and pepper. Mix until ingredients form a smooth mixture (I actually like to leave my hummus a little thick and chunky so you can mix it less if you like this too!)
  2. In large bowl gently toss tomatoes, cucumber, parsley, 1 tablespoon olive oil and remaining lemon juice (you can add more pepper, herbs, or other spices to this if you wish)
  3. Serve hummus on small plates with tomato and cucumber salad on top
  4. Add pita bread, flat bread or vegetable slices
  5. Enjoy!
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Vegetarian and Delicious Peanut Butter Stir Fry Recipe!

By:Jill Ouhrabka

My favorite healthy meal is a Peanut Butter Stir Fry-first introduced by my boyfriend’s sister. It is a very healthy, quick meal that is full of nutrients and tastes like a treat!

Servings: 2 (if main dish) 4 (if side dish)

Ingredients:

1/4 cup minced garlic

1 cup diced carrots

2 cups chopped broccoli

1 medium onion chopped or diced

4 cups whole pea pods

4 oz water chestnuts sliced

onion powder, garlic powder, chili powder (optional)

1 package Lomein Noodles

1 cup peanut butter

Soy Sauce

Directions:

Boil a little water in bottom of fry pan, add minced garlic

Add carrots, broccoli and onion to frying pan

Then add a little bit of water (1/4 cup), onion powder, pepper and garlic powder

As the vegetables cook, alternate adding water with rice vinegar

Next, add whole pea pods and sliced water chestnuts

Let cook for about 5 minutes

Then add 1/2 cup peanut butter, three tablespoons soy sauce. Let the sauce mix with the water/rice vinegar to coat the veggies, add some crushed cashews and serve over a bed of rice noodles or brown rice.

Enjoy!

Catherine A

Simple Roasted Carrots

Restorative Nutrition is happy to promote Catherine Amoriggi and her creative recipes. Catherine has a deep love of cooking and passion for creating new recipes. We will be featuring some of her recipes and you can get more ideas at her blog: http://www.cookingwithcath.com/

Simple Roasted Carrots

By: Catherine Amoriggi

Is that a rainbow?? Nope, it’s only carrots! Only carrots? Carrots are a great source of vitamin A and antioxidants so unleash the power of beautiful skin while eating something simply delicious.

This is a really great simple side dish that would go great with any main course (particularly a nice roasted meat or a hearty pasta). Carrots are a refrigerator essential. They have a good shelf life and are relatively inexpensive. Sometimes carrots get a bad rap for not being the most flavorful vegetable, but I simply adore them. When you roast carrots, they take on a very sweet, caramelized flavor. I roasted different colored carrots for this dish. This is the perfect side dish because although the carrots would be great served hot, you can also enjoy them at room temperature or cold. So lets get cooking!

Ingredients:

1 bunch of purple carrots
5 medium sized orange carrots
3 tbs. olive oil
2 whole garlic cloves, still in the  peel
sea salt
freshly cracked black pepper
crushed red flakes
1/2-1 tbs. balsamic glaze
1/2 tbs. roughly chopped fresh parsley

  1. Preheat the oven to 400 degrees F.
  2. Wash, trim and peel all of the carrots. Cut the carrots into similar sized matchsticks. Do this by cutting the carrots in half width wise and then half length wise (or so forth).
  3. Toss the carrots in a roasting pan with the olive oil, garlic cloves, salt, black pepper and red pepper. Make sure that the carrots are spread out in one layer.
  4. Place the pan with the carrots in the oven.  Roast for about 8-15 minutes or until the carrots are tender yet brown and caramelized. Take the pan out of the oven.
  5. Top the carrots with the parsley, balsamic glaze and salt and pepper to taste. Put into a serving dish and enjoy!
quinoa

Quinoa and Bean Salad

Makes 4 to 6 servings for a main course or 8 as a side dish

Ingredients

  • 1 ½  cups quinoa
  • 1 ½  cups cooked black beans
  • 1 ½ cups cooked kidney beans
    • Tip: If you buy canned beans always rinse them so cut down on the sodium content
  • 1 ½  tablespoons red-wine vinegar
  • 1 ½  cups cooked corn
  • 1 ripe avocado diced
  • Tip: Use fresh corn in the summer, or frozen in the winter, again if you use canned rinse it before cooking
  • 1 ½ cups diced tomatoes
  • ¾ cup finely chopped green bell pepper
  • ¾ cup diced banana peppers
  • ¼  cup finely chopped coriander
  • 5 tablespoons fresh lime juice
  • 1 teaspoon salt
    • Tip: If you are watching your sodium intake, use salt substitute
  • 1 ¼  teaspoons ground cumin, or to taste
  • 1/3 cup olive oil

Making the Dish:

  1. Clean and prep quinoa as indicated on box or bag: Typically you will need to wash the quinoa under water until the water is clear
  2. In a large saucepan bring water to boiling, then add quinoa and cook for about 10 minutes
  3. While the quinoa is cooking, start another saucepan with about 3 cups of water for step 5
  4. Drain quinoa and rinse under cold water
  5. Next, using a sieve you will put the quinoa over a saucepan with boiling water, cover the quinoa with a towel and lid
    1. The object here is to steam the quinoa so you don’t want it touching the boiling water
    2. Steam until it appears light and fluffy (usually about 8 to 10 minutes)
    3. Once light and fluffy, put quinoa into a large bowl and let it cool (stir it occasionally to help cool faster)
  6. Mix the beans, vinegar, salt and pepper in a small bowl
  7. Once the quinoa is cool, add the bean mix from step 6, the bell pepper, banana pepper, coriander, avocado, tomatoes and corn
  8. Make the dressing: Combine the lime juice, salt, and cumin ina small bowl.  As you whisk these ingredients together, add the oil and continue whisking. Once combined, add to the quinoa salad.
  9. Serve salad at room temperature and enjoy!

     

     

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Eat breakfast to keep off extra weight this holiday season!

If you do nothing else this holiday season, eat breakfast. If you can eat breakfast and then eat every 3 hours you can curb hunger, stabilize blood sugar, and decrease your sugar cravings and overeating. You don’t have to eat large meals, just try to have a carbohydrate and a protein source at each meal and snack to help you feel full and satisfied. If you know you will be eating a big lunch, make your breakfast and morning snack smaller but don’t skip them! 

Don’t feel like eating first thing in the morning?

Have something small and light! You can have a glass of 100% orange juice, skim milk, a piece of fruit, left over pizza, a granola bar, a handful of nuts or cereal, or a Greek yogurt. Any of these foods will jumpstart your metabolism.

Get into a routine of eating every 3 hours. Your daily meal times could look like this:

  • 7 am: Breakfast
  • 10 am: Snack
  • 1:00 pm: Lunch
  • 3:00 pm: Snack
  • 6:00 pm: Dinner
  • 8:00 pm Snack

Eat carbs and protein at all meals and snacks. Some ideas can include:

  • 1/2 cup cottage cheese (protein) with 1 cup of high fiber cereal (carbs)  *Tip: Mix 1/2 cup high fiber cereal with 1/2 cup cheerios or other cereal to make it tastier
  • 2 slices of whole wheat toast (carbs) with egg whites (protein) and veggie sausage (protein)
  • 2 Tbsp Hummus (protein) with carrot, cucumber, or celery sticks (carbs)
  • 8 oz Greek Yogurt (protein) with berries (carbs) or cereal (carbs) mixed in

 

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Egg Sandwich-To Go!

Short on time in the morning? Trying to follow a healthy diet and get good nutrition despite your busy schedule? Try this delicious, and quick breakfast idea:

Ingredients:

  • 1 Egg (or egg substitute)
  • 1 slice fat-free or low fat cheese
  • 1 whole wheat English muffin

Directions:

  • 1. In microwave safe bowl add egg or egg substitute, cover with a sheet of wax paper. Heat for 1 minute (note: you may need to stop and stir egg with a fork). Egg is done when it has formed a solid patty.
  • 2. Toast English muffin in toaster oven while egg is cooking
  • 3. Once the English muffin is toasted, add the egg patty, and slice of cheese (add a little mustard or butter the toast for flavor), add a dash of pepper
  • Grab a piece of fruit (banana, grapes, berries, apple, peach) and Go!

This is a great low calorie breakfast idea that will give you great protein, fiber, and energy to fuel your morning. No excuses, you can make this in 5 minutes!

image via harvard school of public health

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  • “Are you tired of quick fixes and fad diets?”

  • “Don’t have the time to lose weight?”                                      

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Taught by a former food addict, she knows the challenges you face. You can lose weight, live healthier and enjoy the foods you love while doing it! Program includes:

  • Individual Nutrition and Health Consultation including goal setting ($100 value)
  • Weekly weigh-in & follow up w/ Nutrition Specialist ($900 value for 12 weeks)
  • Weekly education and support  ($900 value for 12 weeks)
    • Topics include:  Basics of healthy eating, eating for energy, snacks vs. treats, reading and understanding food labels, mindful eating, balancing a busy schedule, exercise, dining out, sweets and treats, budgeting and shopping, and how to keep weight off!

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cucumber onion salad

Delicious Cucumber Salad

Servings: 4 and ½ cups   Prep Time: 15 minutes

Ingredients:

  • 2 medium size cucumbers (about 2 cups)
  • 1 red onion (about 1 cup)
  • 4 oz non-fat Greek yogurt
  • 2 Tablespoons lemon juice
  • 1 Tablespoon sugar
  • 1 teaspoon dill weed (fresh if you have it!)
  • 1 teaspoon pepper

Directions:

  1. Slice cucumbers to desired thickness (1/4 inch or less is suggested)
  2. Slice red onion thinly
  3. Combine onion, Greek yogurt, lemon juice, sugar, pepper and dill weed in a bowl
  4. Add cucumbers and stir gently to coat them
  5. Once all ingredients are combined cover bowl and place in refrigerator to chill until ready to serve!

Nutrition Information:

50 calories, 0 grams fat, 0 grams saturated fat, 0 grams cholesterol, 10 grams carbohydrate, 1 gram fiber, 7 grams sugar, 4 gram protein, 15 mg sodium

  • Hint: To spice this recipe up, try a flavored Greek yogurt (such as raspberry or lime)!