Healthy Endeavors: Developing Healthy Eating Habits for Life! » Fall

Recipe: Spiced Pumpkin Seeds

Wendy — Mon, 01 Oct 2007 16:43:17 +0000

Unsure of what to do with your leftover pumpkin seeds after carving your pumpkin? Look no further than this simple recipe from Real Simple magazine (See Pumpkin Recipes from Real Simple.) These are delicious and make a great snack.

Prep time: 15 minutes
Cook time: 1 Hour

Ingredients:
Seeds from 2 medium pumpkins
1 tablespoon olive oil
1 teaspoon celery salt
1 teaspoon ground cumin

Directions:
1. Heat oven to 300° F. Remove the seeds from the pumpkins. Discard the pulp.
2. Spread the seeds (no need to rinse them) evenly on an ungreased baking sheet. Bake until dried, about 1 hour.
3. Toss the seeds, olive oil, celery salt, and cumin in a large skillet. Cook, stirring occasionally, over medium heat, until the seeds are lightly toasted, about 3 minutes.

Food Focus: Pumpkin

Wendy — Mon, 01 Oct 2007 16:39:05 +0000

When fall rolls around, I’m in heaven because I adore anything with pumpkin in it – pumpkin soup, pumpkin pie, pumpkin pancakes, pumpkin seeds, and especially pumpkin ice cream (perhaps not the healthiest version of it, but oh so good). I simply can’t get enough of pumpkin. And the good news is that pumpkin is chock full of vitamins and minerals to help keep us healthy.A member of the gourd family, most of us associate it with Halloween and carving jack o’ lanterns, but not always with eating them. Low in calories and fat and full of fiber, pumpkin boasts Vitamins C & E, potassium and magnesium, among other nutrients. In addition, pumpkin has ample amounts of alpha- and beta-carotene which helps reduce the risk of cancer and boosts our immune system.

If you don’t have time to peel and cut a pumpkin, here are a few easy tips:

– Use canned pumpkin but look for pure pumpkin, not pumpkin puree (usually loaded with sugar).
– Can’t find fresh pumpkin? Try substituting butternut squash, orange bell peppers or sweet potatoes instead. All are chock full of many of the same nutrients.
– In a mood for a healthy snack? Grab a handful of raw pumpkin seeds and eat them by themselves, or add to your favorite soup or salad for an added burst of flavor.

Recipe: Sweet Potatoes with Lime and Cilantro

Wendy — Mon, 04 Dec 2006 01:30:08 +0000

Recipe of the Month: Sweet Potatoes with Lime and Cilantro

This recipe is an eye-opener for those who find sweet potatoes cloyingly sweet or who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate flavor, are a treat if you can find them.

Prep time: 10 minutes
Cooking time: 30-40 minutes
Serves: 4
Ingredients:

4 sweet potatoes
1/2 bunch fresh cilantro
2-3 limes
butter and salt, optional
Directions:

1. Wash the sweet potatoes and bake them whole, in their skins, at 375 until tender.

2. Wash and chop cilantro leaves.

3. When sweet potatoes are done, slit open the skin and place on serving plate. Season with salt and dots of butter, if you like, then squeeze fresh lime juice all over, and shower with cilantro leaves.

Recipe: Brown Basmati Pilaf

Wendy — Sat, 04 Nov 2006 01:07:51 +0000

Prep time: 3 minutes
Cooking time: 30-40 minutes
Serves: 4

Ingredients:
1 cup brown basmati rice
2 cups of water
1/2 cup of dried cranberries
1/2 cup of walnut pieces
1/4 cup of chopped fresh parsleybr> pinch of salt
Directions:

Rinse rice in fine mesh strainer till water runs clear.
Boil the water and add rice and salt, cover and reduce heat.
After 15 minutes add cranberries and walnuts to top, do not stir.
Cook 15-25 minutes more, until all the liquid is absorbed.
Remove from heat, add parsley and fluff with fork, cover and let set for 3-5 minutes and serve.

Roasted Root Vegetables

Wendy — Wed, 04 Oct 2006 00:44:49 +0000

Recipe of the Month: Roasted Root Vegetables

Prep time: 10 minutes
Cooking time: 25-35 minutes
Serves: 4-6Ingredients:
1 sweet potato
2 parsnips
2 carrots
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in your favorites, like squash!)
olive oil
salt and pepper
herbs like: rosemary, thyme or sage, fresh if possible
Directions:

Pre-heat oven to 375.
Wash and chop all vegetables into large bite- sized pieces.
Place in a large baking dish with sides.
Drizzle with olive oil; mix well to coat each vegetable lightly with oil.
Sprinkle with salt, pepper and herbs.
Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Note: Any combination of vegetables will work. Roasting one kind only of vegetable also makes a nice side dish.