Comments Off on XO Foodie: Curry Pumpkin Hummus

XO Foodie: Curry Pumpkin Hummus

Category : Healthy Eating

Lori & Eben shared this Curry Pumpkin Hummus recipe with us. It was delicious! Eben says he rarely follows a recipe, but (mostly) followed this one: Ingredients 1 T extra virgin olive oil 2 Cloves garlic, minced 1 T curry powder 1.5 T honey 1 can (15 oz) garbanzo beans, drained and rinsed 1 can (15 oz) unsweetened Pumpkin Puree 1.5 t finely minced fresh ginger 1.5 t koser or sea salt In a small frying pan over medium heat, warm the oil.  Add garlic and saute for about 30 seconds. Add curry and saute for 1 additional minute. Stir in honey and remove from heat. In a food processor, chop garbanzos until they are finely mashed.  Add pumpkin, ginger, salt and garlic mixture. Process until hummus is smooth. Taste and adjust seasoning to taste. Set aside for a least 1 hour. Garnish with toasted pumpkin seeds if desired. Sorry, no pictures…we ate it all up before I thought of that!!

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Nutritional Benefits of Watermelon

Category : Healthy Eating

by Karin Jennings
I recently read a very interesting article about the nutritional benefits of watermelon. I have always been a fan of this fabulous fruit because it’s refreshing and sweet, but I learned there are even more reasons to enjoy watermelon!

Why eat watermelon?

  • First of all, it’s a great source of vitamin C, Vitamin A and potassium.
  • Secondly, it will help you stay hydrated because it is 92% water.
  • Also it contains citrulline and lycopene, according to Penelope Perkins-Veazie, a professor of horticulture in the Plants for Human Health Institute at North Carolina State University. (She has been studying watermelon nutrients for 15 years!!)

How does citrulline benefit your body?

I hadn’t heard of this non-essential amino acid prior reading about it last week, but here’s what found out: It is involved in producing nitric oxide which relaxes blood vessels and lowers blood pressure which benefits the both the brain and heart. It also helps to flush the kidneys.

How does lycopene benefit your body?

The tomato industry has been touting the benefits of lycopene for a while now (I see it on every bottle of ketchup), but it turns out that lycopene is more abundant and easily absorbed from watermelon than from tomatoes. (That’s good…I like watermelon better!) Lycopene reduces plaque build up in arteries and helps prevent prostate cancer.

For those of you who prefer lists…watermelons will improve the following:

  • muscle pain after workouts
  • blood pressure
  • plaque build up in arteries
  • inflammation of the prostate
  • erectile dysfunction
  • menopause symptoms
  • acid reflux

Watermelon is a very healthy snack…here’s the nutritional information:

Two cups of watermelon contains:

  • 80 calories
  • 21 grams of carbohydrates (mostly sugars)
  • 0 grams of fat
  • 0 grams of protein

What about all the sugar?

Don’t worry, according to Perkins-Veazie there is an enzyme present in watermelon which regulates the glucose. It is much healthier than any pre-packaged, processed snack you can buy off the shelf!

Go ahead, enjoy your watermelon!!

 

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Avocado Toast

Category : Healthy Eating

Who knew mashing avocado on toast was trendy? Certainly not me…I’ve been making avocado toast for years because it’s quick, easy, delicious and nutritious.

I was very surprised to learn from a client (who travels a whole lot more than I do) that avocado toast is “a thing” on both coasts and here in the mid-west we’re missing out!!  I accidentally invented avocado toast (for myself) years ago because it’s a great substitute for some less desirable condiments such as mayo or butter.

Please, don’t worry about how many calories are in an avocado. The health benefits of the avocado far outweigh any concern you may have about the fat content… it’s monounsaturated fat which is “heart healthy” plus a little fat goes a long way toward helping you feel full longer so you will actually consume less calories throughout the day.

What’s so great about avocado?

  • They have more potassium than bananas
  • They are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
  • A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
  • Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.
  • Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.
  • They are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C.
 
  • One of my favorite breakfasts...avocado and egg sandwich

    One of my favorite breakfasts…avocado and egg sandwich

Comments Off on XO Foodie: Spiced Pumpkin Seeds

XO Foodie: Spiced Pumpkin Seeds

Category : Healthy Eating

Halloween wouldn’t be complete without this traditional favorite. The hard part is retrieving the seeds from the pumpkin!!

Spiced Pumpkin Seeds

Spiced Pumpkin Seeds

Ingredients:

1 C pumpkin seeds 

1 T extra-virgin olive oil

1 T honey

pinch of each:

Salt

Pepper

cinnamon

Cumin

Cayenne

Instructions:

Preheat oven to 350 degrees.

Spread pumpkin seeds on baking sheet and bake 10 minutes…flip seeds after 5 minutes.

Remove seeds from oven  and toss seeds with olive oil, honey, and spices listed above.

Return to oven and roast until golden brown. 5-10 minutes….keep an eye on them…they burn easily!!

 

Comments Off on Friday Foodie: Crunchy Chickpeas Snack

Friday Foodie: Crunchy Chickpeas Snack

Category : Healthy Eating

One of our clients suggested that we try this super simple savory snack.  Low in fat and high in fiber these are a nicely satisfying snack that ranks high in the nutrition world.

A bowl of crunchy chickpeas

Crunchy Chickpeas

 Each 1/4 cup of crunchy goodness has 120 calories comprised of 2g fat, 6g protein, 20g carbs (including 6g of fiber: that’s a whopping 24% of the recommended daily allowance of fiber).  Omit the salt and use chickpeas made from dry if you are concerned about your sodium intake.

Crunchy Chickpeas (makes 1 3/4 cups):
  • 2 cans (3 1/2 cups cooked) Chickpeas
  • A whimsical mixture of your favorite spices (see suggestions)
  • popcorn salt (for after cooking)
Method: Drain and rinse chickpeas, then pour onto a dish towel and pat dry.  Place into a largish bowl and sprinkle with spice mixture, then stir well.  Pour chickpeas onto a non-stick  jellyroll pan (cookie sheet with low sides) and pop in the oven at 400 degrees for 40 minutes.  Bake until mostly crunchy and allow to cool.  Use popcorn salt to adjust saltiness if needed.  Although not required by most recipes I reviewed, I would suggest refrigerating them if you aren’t going to eat them within a few days.
 
I successfully made these on our grill with both burners on their lowest setting so I wouldn’t heat up the house.  I used  a spatula to stir them every 5-10 minutes as the grill
Chickpeas being roasted on the grill instead of the oven.

A grill is your summer oven!

doesn’t cook quite as evenly as an oven.  (Some “extra crispy” chickpeas happened anyway.)
 
Spice suggestions for your signature super simple savory subtly spicy snack*:
  • 1/2 teaspoon of: cumin & 1/4 teaspoon of cayenne.
  • 1/2 teaspoon of each coriander and paprika (or smoked paprika)
  • 1 teaspoon curry, either hot or sweet
  • 1 teaspoon garam masala
  • 1/2 to 1 teaspoon of any premixed seasoning blend, ie: Nature’s seasoning, Pleasonings, Lawry’s etc…
  • Note: Do not use spice mixtures containing sugar as it will burn. 

*Now say “signature super simple savory subtly spicy snack” five times fast!   Enjoy -XO