Pumpkin Yumminess

Pumpkin bread, pumpkin pie, pumpkin risotto, pumpkin beer…it’s pumpkin season! It’s everywhere. Pumpkin is a popular fall staple. We use pumpkins for decoration, food, and fun activities like pumpkin picking. But what do we really know about pumpkin’s nutritional value? I decided to share with you some interesting facts and tips about this round orange winter squash. And check out my super simple pumpkin bread recipe at the end of this article, it’s a yummy one!

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  • The word pumpkin originates from the word pepon (πέπων), which is Greek for “large melon”
  • The bright orange flesh of a pumpkin is loaded with fiber and key vitamins and minerals. For a nutritional upgrade, just mix pumpkin puree into soup, stew, bowl of oatmeal or yogurt. The flavor won’t change significantly, but your meal will be more nutritious.
  • Pumpkin is a very low calorie, high fiber vegetable; 100g provides just 26 calories and contains no saturated fats or cholesterol.
  • The beta-carotene in pumpkins is known to minimize skin wrinkles.
  • After a heavy workout, try a cup of cooked pumpkin for extra potassium (even more than a banana!) Yes, you can even throw it into your protein shake to make a super rich texture.
  • Don’t throw out pumpkin seeds! Roast them and eat them as snacks. They’re also high on the nutritional scale with heart-healthy benefits.
  • Always wash your pumpkin before cutting/cooking in order to remove dust, soil and any residual insecticides/fungicides.
  • And one more fun fact. Pumpkin is a fruit! Pumpkin is a fleshy plant that has seeds in it and comes from a flower, which actually makes it a fruit not a veggie. It is from the gourd family. Many people treat pumpkin as both a vegetable and a fruit. Either way, pumpkins are delicious and good for you, so whatever you call it, eat it!

Super Simple Yummy Pumpkin Bread Recipe:

This recipe can be used to make a pumpkin loaf, muffins, cupcakes, or even a pumpkin pie. Adjust baking time accordingly. Note: I usually don’t measure, I go by consistency when baking. In other words, if batter is too thick, add an extra egg white. If it’s too thin, use more oats.

Preheat oven to 350 degrees.

Ingredients:

  • 2 cups of cooked pumpkin
  • 1 cup of egg whites (or 4 egg whites)
  • 2 cups of oats
  • A pinch of stevia
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • A sprinkle of pumpkin pie spice
  • Optional: a few tablespoons of shredded coconut

Blend everything and bake for about 50 minutes.

One Healthy Breakdown: embrace the pumpkin craze like Z!

Homemade Nut Butter

Homemade nut butter. Why didn’t I do this sooner?! Ever since I hopped on the almond butter train, I’ve been shocked by the price (over $20!) of organic, almond butter! When you go through the good stuff as fast as I do, that’s quite an investment. So, I started to wonder if I could ever be one of those really cool people who make their OWN nut butter. From scratch. At home. I did a little research on best practice and gave it a whirl. Literally. It worked like a charm. So, I kept it up and now I rarely buy jars at the store anymore. There are so many fun combinations of nut butter to try!

almondbutterHere’s how: Use about 1 cup of nuts for about 1 jar of nut butter and a strong blender or Vitamix. Just blend away. Check every so often to spoon mixture from sides (if it all builds up on the side, the blade will start to burn out.) It takes about 10 minutes for the oils to come out and take the mixture from powder to smooth and silky buttah. Watch my very own almond butter video here and enjoy!

You can make nut butter out of:

    • Almonds
    • Cashews
    • Walnuts
    • Peanuts
    • Sunflower seeds (and most other seeds!)
    • Hazelnuts
    • Macadamia nuts
    • Pecans
    • A whole lot more!

Feel free to mix and match. If you love the taste of roasted nuts, just roast your nuts before blending. Lastly, if you like your nut butter crunchy like me, add in some nuts at the end for one last ‘blend.’

Try some add-ins to really get creative:

Sea salt
Dark chocolate chips
Unsweetened coconut
Banana (keep refrigerated after)
Cacoa powder
Carob chips
Cinnamon
Honey
Maple syrup
Sea salt
Vanilla extract
Pretzels
Pumpkin puree
Cranberries
Raisins
Goji Berries

One Healthy Breakdown: you’re nuts if you don’t try this at home!

Happy National Kale Day!

image(9)Today is the day. Wednesday, October 2nd officially marks the celebration of…KALE! Yes, kale is everywhere. Kale is trendy. Kale is crunchy. Kale is the king of superfoods. If you haven’t jumped on the kale train, you just may reconsider once you’ve tried the classic green juice’s indulgent, crunchy, yummy-in-my-tummy friend, kale chips!

Yummy (in my tummy) Kale Chips: Preheat oven to 325 degrees and cover a cookie sheet with parchment paper. Cut stems off one head of kale, wash and dry. Cut into pieces and spread out on cookie sheet. Massage kale with coconut oil (no more than a tablespoon total.) Sprinkle with garlic powder, salt, and pepper. Bake for about 20 minutes or until crisps. Let cool and serve as chips. So crispy, so light, so healthy…SO good! For more clean, lean green recipes, sign up for One Healthy Hamptons’ Fab Fall Cleanse!

One Healthy Breakdown: National Kale Day – let the celebration begin!

Colorful Veggie Frittata

photo(91)This veggie frittata was a huge hit here among my Labor Day house guests! Made with eggs, egg whites, lots of veggies, and a touch of cheese, it’s tasty, savory, and satisfying. Best of all, it only takes about 30 minutes! (Feel free to sub your favorite veggies.)

Preheat oven to 375 degrees.

Ingredients:

  • 4 eggs plus 2 egg whites
  • 1 handful arugula
  • 5 whole white mushrooms
  • 1 bunch baby broccoli (cut in small pieces, discard stems)
  • 1 tomato
  • 1 zucchini
  • A few tablespoons chopped scallions
  • spices to taste (basil, rosemary, salt, and pepper)
  • 2 tablespoons chevre cheese (optional, sub for favorite cheese or leave out)
  • Pan spray

In a pan, cook broccoli and mushrooms with half of scallions. Turn off heat and add arugula to flash sautee. Beat eggs in a separate bowl. Add spices and remaining scallions. Mix in veggies and cheese. Pour mixture in a greased oven-safe dish and cook for 20-30 minutes (test with a fork to ensure eggs are cooked through.) Let cool and serve!

One Healthy Breakdown: this better breakfast packs protein, fiber, and frittadeliciousness!

mmmmmmmmarinade

Got lemons? Good. If you haven’t noticed by now, I love recipes that are simple, pack a nutritional kick, and taste great too. This is my favorite go-to for an easy, versatile, and ridiculously delicious marinade, with only two ingredients! Use it for fish, chicken, veggies, or even as salad dressing.

mmmmmmmmmmmmm, it’s that good.Grilled Fish Entree in BarcelonaMakes 1-2 servings. Chop one medium shallot (or red onion) and two lemons. Sautee in pan lightly greased with olive oil. Squeeze remaining lemon juice and cook mixture until shallots turn slight light brown. Remove from heat and let cool. Cover and marinate your protein/veggies of choice in mixture for one hour before cooking or mix into your salad as is. Enjoy!

One Healthy Breakdown: This one adds a ton of flavor without added calories, just nutrients and taste!

Can’t Go Wrong With a Kale Salad

What kind of nutritionist would I be without a post ALL about kale?!

photo 1Kale gets a lot of buzz. It’s a superfood you should be eating regularly. Kale is one of the most nutrient-dense greens. High in beta carotene, Vitamin K, and Vitamin C, kale is also a good source of calcium for healthy bones and full of antioxidants to fight inflammation and disease. This leafy green lowers cholesterol and cleanses the digestive system. The texture of kale makes it pretty versatile. You can bake it into chips, steam or saute as a side dish, or make a kale salad. Best part about a kale salad (other than the taste) is that it can be eaten immediately or days later, as it won’t wilt or get soggy like other greens.

Kale Easiest Superfood Salad Ever:

  • Chop one bunch of kale into small pieces (cut stems off where leaves start)
  • Cut one or two lemons into wedges and squeeze juice over kale
  • Drizzle olive oil over kale and sprinkle with salt and pepper
  • Massage the dressed kale
  • This salad is great as is, but feel free to add your favorite mix-ins! Here, I used carrots, avocado, scallions, and some toasted nuts. Also try his yummy crunchy salad topper!

One Healthy Breakdown: kale it up!

Light Up the Grill, it’s BBQ Season!

It’s barbecue season, baby! In addition to soaking up the sunshine, take advantage of grilling outside. Everything just tastes better on the grill, doesn’t it? Light it up and bring on the bbq’s!

grilling

Burgers and dogs aren’t the only things to barbecue, there are so many yummy, healthy options. Grilled veggies taste amazing and are super easy too. All you need is a grill pan. Here’s how:

Eggplant: slice into thin round pieces. Drizzle with a little bit of olive oil and balsamic vinegar. Sprinkle with dried herbs for more flavor. Flip periodically. Grille about 10 minutes.

Zucchini/summer squash: slice into thin round pieces. Drizzle with olive oil and sprinkle with salt and pepper to taste. Use a grill pan.  Grille about 5-10 minutes each side.

Asparagus, broccoli, or brussels sprouts: cut if needed, drizzle with olive oil, and grill away. It’s that simple and SO delicious! Shake them up so that they grill evenly. These smaller veggies only take about 5-10 mins.

Lettuce or cabbage: drizzle with olive oil and lemon juice or red wine vinegar. Sprinkle with garlic powder, salt, and pepper. Romaine works great, it’s a simple delicacy! For cabbage, cut into four wedges and grille sides evenly for about 10 minutes. Lettuce only about five minutes.

Mushrooms: drizzle mushrooms with balsamic vinegar and a little oil. Grille for about eight minutes, flipping halfway through. Place over a salad or use whole grilled portobello mushrooms in place of burgers. Talk about a healthy upgrade!

Onions and peppers: slice onions and/or peppers. Drizzle olive oil and flavor with salt and pepper. Grille in tinfoil or on a grille pan. Great as a side with fish or sausage.

Corn on the cob: Brush with olive or coconut oil. Sprinkle with sea salt and pepper. If you like a little spice, add cayenne pepper and fresh lime juice. Grille for 15- 20 minutes total.

Garlic or scallions: Using whole bulbs, cut the root end off and brush bulb with olive oil. Grille for about 10 minutes until skin in brown. The perfect addition to flavor any dish.

One Healthy Breakdown: Grab a cold drink and light up the grill. No heavy sauces, no complicated recipes. Just fresh veggies meet grille, nothin’ better.