Dinner Tonight: Pumpkin Pancakes

pumpkin‘Tis the season for all things pumpkin flavored, from candy to your morning coffee… and even beer. In fact, in the last 5 years, pumpkin sales have increased a whopping 34% (USDA). Pumpkin is loaded with antioxidants that contribute to good vision, healthy skin, a strong immune system, and bone and teeth development. It’s also a good source of vitamins A, C, K, and E, as well as the minerals magnesium, potassium, and iron.

However, if you really want to reap the benefits of this winter squash, skip the candy, beer and coffee and enjoy it pureed in this delicious pumpkin pancake recipe. I cheat a little with this recipe and use a pre-made pancake mix (I like Bob’s Red Mills).

1 cup organic soy or almond milk, unsweetened
1 egg
1 Tbsp extra-virgin olive oil
1/2 cup organic pure pumpkin purée, unseasoned
3/4 cup whole grain pancake mix
2 Tbsp wheat germ
1 tsp cinnamon
butter (for frying pancakes)

In medium bowl whisk together milk, egg, oil, and pumpkin. Add pancake mix, wheat germ and cinnamon. Stir well.

Heat a large frying pan over medium heat. Add a small amount of butter to lightly coat the pan. Pour 1/4 cup batter for each pancake and cook until deep golden brown. Flip and cook the other side until done. Serve with a little maple syrup and some chopped nuts!

I actually make smaller versions of these and stack them up in a short, squat thermos, and they stay hot for my son’s school lunch.

Photo from here, with thanks.

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Dinner Tonight: Carrot Ginger Soup

carrotsI picked up a bushel (yes, a bushel) of carrots at a local farm this past weekend. Apparently, it was a great year for carrots around here. With visions of stews, casseroles, and healhy-ish muffins, I hauled the 15 pound bushel of orange goodness home.

First on my recipe list is carrot ginger soup. This is one of those soups that is perfect for cool evenings after spending a day outside. I keep the skin on the carrots, retaining the numerous extra cancer-fighting compounds, including beta-carotene and canthaxanthin. I just give them a really good scrub.  

Carrots are nutrition powerhouses. Harvard researchers recently found a strong inverse relationship between diets rich in carrots and the incidence of stroke; women who ate five or more servings of carrots weekly had a 68% lower risk. When 124 lung cancer patients who were not regular smokers were compared with 235 controls in terms of what they ate, carrots were seen to offer the best protection against the disease.

Combine the carrots with anti-inflammatory properties of ginger, and you have a great soup that everyone will love!  Continue reading “Dinner Tonight: Carrot Ginger Soup”

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Healthy Snack: Zucchini Chips Recipe

zucchini-chipsIf you can devour a bag of potato chips in one sitting, then you need to try this zucchini chips recipe. These chips are delicious and full of flavor, plus they are loaded with health benefits.

Zucchini is part of the summer squash family. One cup of zucchini only has 36 calories , but is chock-full of nutrition. It contains 10% of the RDA of dietary fiber, and is a great source of folate, vitamin C and vitamin A, potassium, and 19% of the RDA for manganese, a trace mineral that helps the body metabolize protein and carbohydrates, participates in the production of sex hormones, and catalyzes the synthesis of fatty acids and cholesterol.

Baked with basil (one of my faves) and rosemary, I bet you won’t be able to eat just one!

Zucchini Chips Recipe

5 medium zucchini
3 tbsp Olive Oil
3 tbsp basil , torn into smaller pieces (you can use dry, but use fresh, if you have it)
3 tbsp rosemary, chopped (see basil)
1 1/2 tbsp pepper
2 tbsp sea salt

Continue reading “Healthy Snack: Zucchini Chips Recipe”

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Dinner Tonight: Blueberry Smoothie

BlueberriesSome nights, there just isn’t time to make a traditional meal.  With hockey, soccer and swimming practices, a smoothie can be quick and nutritious and provide  the whole family with energy to keep going until bath time.

Usually reserved for breakfast on the go, smoothies are great any time of the day, especially in the summer, when sometimes you need something refreshing. This time of year, blueberries are everywhere and they make a perfect seasonal addition to the recipe below.

Blueberries are a fantastic source of disease-fighting antioxidants, while ricotta cheese provides protein, and the almonds are brimming with healthy fats.

 

Blueberry Smoothie 

  • 1 1/4 cup unflavored almond milk
  • 1/4 cup blueberries
  • 1/4 ricotta cheese
  • 1 Tbsp maple syrup
  • 1/4 tsp vanilla
  • 1/8 tsp cinnamon
  • 3 or 4 raw almonds

Place all ingredients into a blender container in order listed and blend until smooth, about 1 minute. Pour into a chilled cup and enjoy! This makes one large smoothie, or two smaller smoothies. You can add more or less of the ingredients depending, on your taste.

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Dinner Tonight: Cold Cucumber Soup

cucumbersWhenever I visit my parents at this time of year, I raid their backyard garden. I’m always astonished at the bounty that such a small space can provide. Tomatoes, beans, onions, carrots, and zucchini are just a small sampling of what it offers. This year the cucumbers are also doing extremely well, and we are definitely getting our fill.

Although tasty sliced up in a salad, or even added to water for a refreshing drink, cucumbers are equally delicious when blended with spinach and some herbs for a cold summer soup.

Cucumbers offer a variety of health benefits.

  • They are about 96% water, so they are an excellent source of hydration with the added bonus of being a low calorie food
  • They have vitamin A, B vitamins, and vitamin C
  • They lower uric acid levels in your system, keeping the kidneys happy
  • A compound called sterols in cucumbers helps reduce bad cholesterol.

 Cold Cucumber Soup

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