Pumpkin Bars-Flour Free, Low Fat, and Vegan (don't be scared-they're good!)

We're always looking for new ways to get healthy ingredients into our children, while not denying them some treats.  These pumpkin bars did the job on both accounts.  Pumpkin, beans, and oats (the base of this recipe) are packed with great nutrients that help reduce inflammation in the body and provide antioxidants like Vitamins A and E. "1 cup of pumpkin 1,906 micrograms of vitamin A, which boosts your immune system, as well as keeps your eyes, bones and teeth healthy. You need between 700 and 900 micrograms of vitamin A each day, and pumpkin is an excellent source. You also get about 15 percent of your daily vitamin E needs from a serving of pumpkin puree. Vitamin E keeps your immune system working properly and also protects your cells from damage that can lead to certain types of disease, such as cancer." (source: http://healthyeating.sfgate.com/health-benefits-eating-pumpkin-puree-4645.html)

We found this recipe on  http://happyherbivore.com/2010/10/low-fat-pumpkin-bean-bars/ but adapted it slightly, cutting out the refined sugar and upping the spice (we like a little more spice!), and a few more modifications.  I might even alter it again, so check back for new changes.  It will be a little bit softer than a traditional bar and is best stored in the refrigerator (think of it like a pumpkin pie filling).  I think swapping out 1/2 of the maple syrup that we used for molasses would provide a more robust flavor.  I also think you can do without the peanut butter (to cut down on the fat even more).  It didn't add anything.

Ingredients (we always use organic when possible):

• 15 oz of white beans (we used organic cannellini beans)
• 2 bananas
• 1/2 cup of rolled oats
• 1/2 c of pumpkin
• 1/2 c of maple syrup or 1/4 c of maple syrup and 1/4 c molasses
• 1 tsp ginger
• 1 tsp nutmeg
• 2 tsp cinnamon
• 1/4 tsp ground cloves
• 1/4 tsp salt
• 2 tbsp peanut butter (we think it's fine to omit this)

**Optional toppings: 1 tbsp of chocolate chips, unsweetened low-fat coconut, or pumpkin seeds

Instructions:

1. Place all ingredients into a food processors and blend until smooth
   
2. Spray an 8x8 pan with cooking spray.  Pour in batter.
   
3. Cook at 350 for 30-40 minutes, until tester comes out clean (bars will crack slightly)
4. Let cool and slice.  Store remainder in the fridge (or freezer).

Makes 16-20 squares

Nutritional Benefits:

• High in Manganese-sources: oats and maple syrup (helps with heart health)
• High in Vitamin A-source: pumpkin (carotenoids) 1/2 c=300% of daily needs!
• High in Potassium
• Low in Fat (almost none if peanut butter is omitted)
• Anti-inflammatory
• Anti-oxidants
• High in Fiber
• Low in sugar/no refined sugars

Nutrition Information

Totals per square based on 20 squares:

Calories: 60.5

Protein: 1.5 g

Carbs: 10 g

Fiber: 1 g

Fat: 1 g (virtually 0 if you omit peanut butter)

Broken down by food:

Bananas: 

Calories: 200

Carbs: 30g

Protein: 2.2g

Fat: 0g

Fiber: 5.2g

Potassium: 844mg

Oats:

Calories: 150

Carbs: 27g:

Protein: 5g

Fat: 3g

Fiber: 4g

Beans:

Calories: 200

Protein: 12g

Carbs:34g

Fiber: 10g
Fat: 2g

Potassium: 500mg

Pumpkin:

Calories: 40

Carbs: 4g

Protein 2g:

Fiber: 5g

Fat: 0g

Maple Syrup:

Calories: 420

Protein: 0g

Carbs: 106g

Fiber: 0g

Fat: 0 g

Calcium: 

Potassium: 320 mg

Peanut Butter: 

Calories: 200

Protein: 8g

Carbs: 6g

Fiber: 2g

Fat:16g

Pesto Chicken (dairy free)

This one is a great meal to prep ahead of time! Pour marinade into bags and throw into freezer-instant dinner on a busy night. All you'll have to do is take it out of the freezer and let thaw in the morning, toss into oven when you come home and yum! A dinner that will totally impress! We made this using up the left of the basil in the garden before the frost. Recipe is enough for 10 people.  We make a whole recipe for our family of 4 (plus left overs) and freeze half of it before cooking.

Ingredients:

• 1/2 c balsamic vinegar
• 1/2 c olive oil (could reduce this to 1/3)
• 1 1/2 c packed basil leaves
• 8 garlic cloves
• 1 small onion (about 1 cup)
• 3 pounds of chicken (or could definitely make 4 pounds)-we used boneless/skinless organic chicken thighs, but chicken breasts can be used
• freshly ground pepper and salt to taste 

Instructions:

1. Place all ingredients into a food processor and blend
   
2. Pour into a measuring cup if making to freeze in separate containers
   
3. If making to freeze-put chicken into freezer bag and pour marinade over
   
4. If making fresh: pour marinade over chicken, and allow to marinade 4-6 hours (or overnight)
5. Bake at 350 for about 30 minutes (or until internal temp reaches 145).
   

Serve with a great salad and a side of cauliflower rice (click for recipe) and your meal is essentially carb free!

Nutritional Benefits:

• High in protein for healing and repairing tissues
• Low Carb
• Low in Fat, if you don't eat a lot of the sauce
• Anti-inflammatory: garlic helps to reduce inflammation

Nutritional Information:

For serving (based on 5 oz servings/10 people) this is maximum amount of calories, assuming you eat all of the marinade, which you won't-made with boneless/skinless chicken thighs

Calories: 367 (this is assuming you eat all of the marinade, which you won't)

Fat: 23 g (this is inflated by marinade)

Carbs: 4 g

Protein: 36 g 

Pumpkin Cranberry Bread (oat flour/gluten free)

All things pumpkin! Yum-we love the delicious, warming tastes of fall!  We've been trying to reduce our flour intake to see if it helps us with inflammation. So far, we feel better.  I've adapted a traditional recipe to reduce the amount of fat and sugar.  We replaced oats with the flour traditionally called for in the recipe.  If you'd like to make your own oat flour, which we did, put 2 c rolled oats into a blender for about 1-2 minutes until they form a flour. You'll have a little left over.

Ingredients:

• 1 c pumpkin puree
• 2 c oat flour (or you could use traditional flour)*use certified gluten free oats if you need
• 1/4 c applesauce (no sugar)
• 1/2-3/4 cup of honey (we used 3/4, but could definitely reduce to 1/2)
• 1/4 c water
• 2 eggs
• 2 tsp baking powder
• 1 tsp cinnamon
• 1 tsp ground ginger
• 1/2 tsp nutmeg
• 1/4 tsp cloves
• 1/2 tsp salt
• 1 c cranberries (we buy them now when in season and freeze them for the year)

Instructions:

1. Grind oats in blender if making your own flour and measure out 2 cups
2. Place all ingredients into a mixer 
3. Pour into a greased loaf pan (we used a large pan).  This is enough for 1 large pan (9x5) or 8.5x4 plus a mini loaf pan
   
4. Bake at 350 for about 1 hour 15 min or until tester comes out clean

Nutritional Benefits:

• Good Source of Vitamin A (pumpkin): helps in bone and teeth strength, healing, and blood circulation
• Good Source of Vitamin C (cranberries): cranberries are an awesome source of this healing/disease preventing vitamin
• Anti-inflammatory: oats and above vitamins help to reduce inflammation, aiding in heart & dental health
• Low in fat: no added oils, better for heart health
• Reduced sugar, no refined sugars: helps decrease blood sugar spikes
• High in Fiber and Calcium (oats): oats are high in both of these, as well as taking longer for the body to digest.  This helps to regulate blood sugar spikes.  Oats are also anti-inflammatory
  

Risotto With Lowfat Chicken Sausage

Who doesn't love a one pot dinner.  1 dish, all your veggies, protein, and side.  A nice option for making a healthier risotto.

Ingredients:

• 1/2 tbsp olive oil
• 1 c chopped onion
• 1 c arborio rice (risotto rice)
• 1 c white wine
• about 3 cups of broth or water
• 3 garlic cloves, minced
• 2 banana peppers or 1 green pepper if you want it mild
• 1 c fresh greens
• 1 c carrot, chopped
• 1 c of fresh basil
• 1 pound of chicken sausage

Instructions:

1. Cook sausage on grill or stove top, set aside.  Cut into small rounds.
2. Saute onion until caramelized/softened
3. Add rice and saute with onion for 1-2 minutes
4. Add in wine, and stir until absorbed
5. Add in peppers
   
6. Continue to add broth (warm) about 1 cup at a time, stirring until absorbed
7. Add additional cups of broth (1 at a time) until rice is soft
8. Stir in carrots, greens, basil, and garlic at end to maximize nutrients,cook until greens and basil wilt.  Stir in sausage.
   
9. Serve

Nutritional Benefits:

• Low in fat
• High in calcium (greens and basil) for bone and teeth strength
• High in fiber
• Vitamim C (peppers): great for immune function and healing
• Vitamin A (carrots): great for healing and bone/teeth health

*note: if you are diabetic, you can reduce the amount of rice/sub brown rice, to make the veggie and protein a larger component of this dish.  You can also omit the wine to decrease sugar amounts.

Indian Cauliflower Rice Bowl

OMG! I have been experimenting with cauliflower in shredded form, and it's amazingly versatile.  I served this to our daughter and told her it was cauliflower.  I wish I hadn't, because she told me, "Oh I thought it was rice! I like it." My son said, "it's ok" (which translates to, had I not know it was cauliflower I would have loved it).  Both of these may not sound like compliments, but trust me, they are.  The recipe below can really be adjusted to have the flavoring of any rice dish you'd be interested in making.  The base tastes like a rice pilaf, and feel free to stop there, because it was awesome as a pilaf (even top it with some slivered almonds and you'll fool everyone!). The recipe makes enough for 6 servings as a side dish or 2-3 large main dish portions.

Cauliflower Rice Pilaf Base:

Ingredients:

• 1 tbsp olive oil
• 1 1/2 cup of red onions-about 1 large (could use regular onions too)
• 2 1/2 cups (or more) of mushrooms, sliced
• 2 cups of cubed eggplant (could omit if you don't have any)
• 6 cups of shredded cauliflower (this is half of a head of cauliflower-left over from making cauliflower pizza crust)
• 1-2 cups of water or broth 
• 1/2 tsp salt
• fresh pepper to taste

Instructions:

1. Shred the cauliflower in a food processor using the shredding attachment
   
2. Saute onions until translucent, then add eggplant and mushrooms
   
3. Add in cauliflower
   
4. Saute until cauliflower softens, adding in broth/water as needed to prevent sticking
5. Add salt/pepper to taste
6. *top with slivered almonds or toasted pinenuts

Indian Cauliflower Rice Bowl

Do you love 1 dish dinners? We do! Snap to eat, take to kids games, and less dishes! Who doesn't love less dishes?

Ingredients:

• Cauliflower rice base (above)
• 1 cup of beans (we used a mix of chick peas and black beans-use whatever you have on hand)
• 2 cups of greens (again it can be any kind, we used kale and collard greens)
• 1 lime, zest and juice
• 2 tsp cumin
• 1 tsp tumeric
• 1 tsp ground ginger
• 2 garlic cloves-minced
• 1/4 tsp cayenne

Instructions

1. After making the cauliflower rice pilaf, add in remaining ingredients listed above
   
   
   
2. Saute until greens are wilted (adding more water/broth if needed)
   
3. Serve and top with slivered almonds, pumpkins seeds (what we used), or toasted pine nuts
   

Enjoy!

Nutritional Benefits:

• Low in carbs! Great for those on a gluten free, or low carb diet
• Low in fat-only 17 g in entire dish (could even be omitted if you wish to saute onions in a little water)
• High in anti-oxidants (vitmain C)
• Heart Healthy
• Diabetic Friendly!
• High in Fiber
• High in Calcium
• High In Vitamin C

Nutritional Information for 1 cup of raw cauliflower:
Vitamin C-86% of your daily needs (DN)
Vitamin K-21% (an anti-inflammatory vitamin)
Folate-15% (linked to brain and neurological function and formation for developing brains)
Fiber-2g
Protein: 2g
Calories: 27
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13

Chick Peas:

Serving Size 1 cup (240 g)

Per Serving% Daily Value*

Calories 286

Calories from Fat 25

Total Fat 2.7g4%

Saturated Fat 0.3g1%

Polyunsaturated Fat 1.2g

Monounsaturated Fat 0.6g

Cholesterol 0mg0%

Carbohydrates 54.3g18%

Dietary Fiber 10.6g42%

Sugars 0.0g

Protein 11.9g

Vitamin A 1% · Vitamin C 15%

Calcium 8% · Iron 18%

Read more: Calories in Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds, Canned | Nutrition and Health Facts http://caloriecount.about.com/calories-chickpeas-garbanzo-beans-bengal-gram-i16058#ixzz2i2LbcePx

Health Benefits of Carrots

Peaceful Carrot

Carrots are touted for their benefits for the eyes.  There is more to a carrot than meets the eyes! Carrots are high in Vitamin A and can provide you 408% of your daily needs in just 1 cup (about 1 large carrot).  But wait..there's more! So peace out, eat a carrot :)

Carrots also:

• provide Vitamin K
• provide 14% of your daily fiber needs
• 12% of Vitamin C (healing nutrient and disease prevention)
• 11% of your daily calcium needs (good for those vegans)
• 11% of your daily potassium needs (good for nerve conduction)
• Kills harmful bacteria in the mouth, thereby preventing tooth decay!
• has been shown to inhibit colon cancer
• High in antioxidants
• Improve cardiovascular health (potassium in the carrot helps regulate sodium levels in blood)
• great for the skin (and yes, the eyes)

http://www.care2.com/greenliving/10-reasons-to-eat-more-carrots.html (site source)

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=21 (site source)

Dried Apples

                                       

Got Apples? Most dried fruits have sugar added to them and sulfites to prevent browning.  If you have a dehydrator (if you don't see directions below) in your house, you can make your own delicious apples easily without added all the extras you don't want to consume.  So go ahead, pick or buy in large quantity right now and you'll be so excited in January to munch on these!

Instructions For Drying Apples:

1. Pour 1 cup of orange juice and 4 cups of water into a bowl.
2. Peel and slice apples (this process is much faster if you have one of these apple peelers).  If not-be sure to slice apples very thin (or they'll take forever to dry)
   
3. Place apple slices into the bowl with the juice mixer.  The citric acid in the orange juice will treat the apples to prevent browning (the same thing sulfites do) while providing a boost of Vitamin C!
4. Let soak for 2-3 minutes
   
5. Place into a dehydrator (we use a Nesco-check out our favorite things page) at 135 degrees for about 7 hours.  If you don't have a dehydrator, put your oven at its lowest setting, which on ours is 140 degrees.  Check often, since this will be a more concentrated heat that provided in a dehydrator.
6. Enjoy!
   

   

   We store ours in canning jars and vacuum sealed bags

Nutritional Benefits of Apples:

High in fiber soluble fiber helps to improve heart health by lowering cholesterol levels in the blood.  In 1 small apple there is 17% of your daily fiber
High in Vitamin C, a vitamin that aids in healing and disease prevention (anti-oxidant),  1 small apple provides 14% of Vitamin C needs

Minestrone Soup

Looking for a low fat soup, high in vitamins and fiber? This soup is made without any sautéing, which eliminates any added fats, and is made with water as a base, so is a vegan soup as well! This is a great way to experiment with any veggie, because there isn't one that you couldn't throw in.  Visit the farmers market *(or harvest what's left in your garden) and throw it all in a pot.  The sweetness of your fresh veggies will blend together to make a delicious and nutritious brew.  We have added chickpeas for protein (which aides in healing and rebuilding damages tissues), but you can omit these if you want a completely fat free soup. Feel free to double and freeze this.  This and all other soups, freeze great!

Minestrone Soup 

Ingredients (this recipe made a large stock pot, abt 4-5 quarts) :

• 1.5 cups of chopped onions
• 3 cups of carrots
• 1 cup of mushrooms
• 1 cup of celery
• 5 cups chopped tomatoes
• 1.5 cups chopped broccoli or cauliflower (or a mix of both)
• 1 cup of peppers (can make them banana peppers if you like the heat, but reduce amount)
• 2 cups chopped greens or cabbage 
• 2 tsp salt
• 1/2 tsp pepper (or more to taste)
• 8 cups of water
• 1 tbsp garlic, chopped 
    
  
  

Instructions:

1. Add carrots, onions, celery, and mushrooms to pot, along with about 3 tbsp water, sauté
   
2. Add tomatoes and cook for about 5 minutes, stirring to prevent sticking.
3. Add rest of ingredients, except if using fresh greens instead of cabbage.  Add greens right at the end of cooking process to maintain vitamins. The same is true for the garlic. 
4. Cook soup for about 20 minutes.
5. Soup can be partially puréed with a stick blender, or remove some of soup and place into a blender and return to pot, to create a thicker soup
6. Serve sprinkled with a little bit of Parmesan cheese and a salad for a great meal!

Nutritional Benefits:

Virtually No fat (1g in entire recipe): heart healthy and great for diabetics

Packed with fiber and vitamins 

Tomatoes: High in Lycopene, an anti-oxidant that prevents cancer
Peppers: High in Vitamin C, promotes healing and disease prevention (199% of daily needs!-1 cup has more than 2x's the amounts of an orange)

Carrots: High in fiber, high in Vitamin A: beta carotene, which is an anti-oxidant that prevents cancer, healthy immune system and promotes cell growth/tissue repair (1 cup has 308% of your daily Vitamin A needs)
Cabbage: 1 cup contains: 67% of daily Vitamin K and 43% of Vitamin K, high in anti-oxidants, cabbage helps to decrease inflammation, Red cabbage is much high in anti-oxidants than green cabbage (so if you want to replace all the cabbage with red, feel free!)

Broccoli: high in vitamin A and K, broccoli can aid in absorption of vitamin D, and is anti-inflammatory.

Chick peas: high in protein, a nutrient essential for healing and repairing damaged tissues, 1 cup=12 grams, they're also high in potassium, 954 mg in 1 cup with only 1g of fat and 14g of fiber!

Garlic: Anti-inflammatory and aids in blood circulation/cardiovascular health

Pizza Dough

                              

Making your own pizza is a much healthier and cost effective way than ordering out.  Made with whole wheat flour, this pizza dough is high in fiber and protein.  Serve it up with the toppings you love (make sure those are healthy too!) and have a great meal or appetizer.  You can even use it as a dessert base (see below for recipe suggestions).

Pizza Dough

Ingredients in Pizza Dough (makes enough for 2 pizzas):

• 1 cup of wrist warm water
• 1 1/2 tsp yeast
• 2 tbsp olive oil

• 2 3/4 cups of whole wheat bread flour (you can choose to use 1/2 white flour, but this isn't as healthy of an option)
• 3 tbsp vital wheat gluten (adds protein)
                                 
• 1/2 tsp kosher salt
• *optional fresh herbs of your choice (we added 1/2 cup of fresh basil)

*due to the whole wheat flour, this dough will be a little bit harder to work with than your typical store bought dough.  The crust formed will also be thinner, not as doughy (this is better for you though!)

                               

Instructions for Making Dough:

1. Sprinkle yeast onto warm water and let sit until begins to foam (about 3-5 minutes)
2. Add olive oil to yeast mixture
3. Place remaining ingredients into a food processor or mixer (we like making it in a food processor if adding fresh herbs)
4. Pulse ingredients
5. While processor or mixer is running, gradually pour in yeast mixture
6. Place dough into a lightly oiled bowl and allow to rest for about 1 hour 

Best part it you can mk ahead of time and place into fridge or freezer! Just allow to come to room temp before using (if from freezer, tk out and let sit on counter all day for dinner that night)

Instructions for Making Pizza:

1. Preheat oven to 400 degrees
2. Separate above recipe into 2 balls
3. Roll dough out onto a pizza stone (prefered) or a cookie sheet.  If using a cookie sheet, you may want to lightly oil the pan or sprinkle some corn meal to prevent sticking
4. Place sauce and your ingredient toppings on top of dough
                  
          
5. Bake for about 30-40 minutes or until cheese browns

Ideas for Pizza Topping:

Vegetables (high in vitamins and fiber, essential for healing):

• Mushrooms (high in protein)
• Spinach, kale, or other greens (high in Calcium, great for strong bones & teeth)
• Grilled/roasted eggplant
• Olives
• Peppers (high in vitamin C 1 cup=199% of daily needs-great for healing!)
• Onions-carmelized red onions are yummy!
• Tomatoes (high in Lycopene, an anti-inflammatory and immune boosting vitamin)
• Fresh or dried herbs like basil, oregano, parsley

Sauces: pesto, tomato

Cheeses (high in protein for building and repairing tissues & high in calcium, for maintaining strong bones and teeth: 

• low-fat mozzarella (lower in fat)
• fresh mozzarella (high in fat, use in moderation)
• goat cheese 
• Parmesan (lowest fat and lactose)

Other ideas for using pizza dough:

• Use as an appetizer: spread a little pesto or olive oil on dough, sprinkle with Parmesan, top with fresh tomatoes and basil
• Use as a dessert: rub in coconut oil, drizzle honey or maple syrup (high in calcium!) over dough, sprinkle on cinnamon, and top with goat cheese.  This would also be awesome topped with apples!
                    

Braised Chicken

Looking for a great meal that's impressive enough for company but can be a weeknight supper (like this one was for us tonight)? Here it is! This meal is high in protein and fiber, while being low in fat and calories. A great healing meal.

Braised Chicken

Ingredients:

3 pounds of bone-in chicken legs and thighs (or 1.3-1.5 pounds of boneless chicken thighs)

1 tbsp olive oil 

1 1/2 c of onions (1 large onion) chopped

1 cup of celery, chopped

1 c of carrots, chopped

1 cup of mushrooms

1 green pepper

1/2-1  tsp salt

3 cups of tomatoes (or can use a 28oz can of stewed tomatoes)

1 c of dry red wine

1 cup of water or broth

1 tbsp garlic

Fresh basil to top off after
Salt/pepper to taste

Instructions:

1) Add 1 tbsp pill to pan and sear chicken on both sides until browned, about 8-10 minutes.  Remove from pan. If using boneless/skinless thighs, cook for 1-2 minutes.

2) Pour off all but 1tbsp drippings, if more than that.  If skin stuck in pan then remove to cut down on fat.  If you'd like to remove more fat, de-skin chicken.

3) Sauté onions, carrots, celery, pepper, & mushrooms

4) Add tomatoes & salt sauté for 2 minutes

5) Adds stock, wine, garlic, and return chicken to pot

6) Place into oven at 350 degrees for 30-40 minutes, or until cooking liquid cooks down (chicken should reach 145 degrees).

7) Stir in fresh basil, additional salt and pepper to taste.  Serve over rice. 

**We had a large bowl of sauce left.  Great for a next day soup!

Benefits of Tomatoes: High in Lycopene, an anti-oxidant that prevents cancer
Benefits of Peppers: High in Vitamin C, promotes healing and disease prevention (199% of daily needs!-1 cup has more than 2x's the amounts of an orange)

Benefits of Garlic: Anti-inflammatory and aids in blood circulation/cardiovascular health

Benefits of Carrots: High in fiber, high in Vitamin A: beta carotene, which is an anti-oxidant that prevents cancer, healthy immune system and promotes cell growth/tissue repair (1 cup has 308% of your daily Vitamin A needs)

Benefits of Mushrooms: High in protein and low in calories

Benefits of Chicken: Low in fat, high in protein, helps to repair and rebuild tissues

Nutritional Information in Entire Dish

Tomatoes: 

Calories: 97

Carbs: 21g

Fiber: 6.5 g  

Potassium: 1280mg

Vitamin C: 114%

Vitamin A: 90%

Onions:

Calories: 101

Carbs: 24g

Fiber: 3.4g

Protein: 2.2g

Potassium: 346mg

Vitamin C: 26%

Carrots:

Calories: 52

Carbs: 12.3 g

Fiber: 3.6g

Protein: 1.2g

Fat: 0g

Vitamin A: 308% of daily value

Mushrooms:

Calories: 15

Carbs: 2.3g

Fiber: .8g

Protein: 2.2g

Fat: 0g

Peppers:

Calories: 30

Carbs: 7g

Fiber: 2.5g

Protein: 1.3g

Fat: 0g

Vitamin C: 199.7%

Chicken Thighs (1.3 #s)-boneless and skinless

Calories: 750

Fat: 40g

Carbohydrates: 0g

Protein: 100g

Fiber: 0%

Iron: 30%

Olive Oil:

Calories: 120

Fat: 14g

*nutrition values from: My fitness pal