Pumpkin Pie!

I have been tweaking this pumpkin pie recipe for weeks and it is finally perfect! My stipulations when creating the pie were no oil and no sugar added, while still being easy to make. Needless to say, I have eaten lots of healthy pumpkin pie over the last few weeks, so I am very excited to share this version with friends and family!  

Pumpkin Pie

Ingredients

Crust:

• 1 cup pecans
• 1 cup dates, pitted
• ½ cup oats
• ¼ cup flax
• ¼ cup water

Filling:

• 1 can pumpkin
• 1 cup dates, pitted (+1 cup water)
• 2 eggs
• ½ cup almond milk, unsweetened
• 2 tsp cinnamon
• ½ tsp nutmeg
• ½ tsp ginger

Preparation Instructions

1. Preheat oven to 400 degrees F.
2. Soak dates for both crust and filling in boiling water for 10 minutes. (Make sure the dates for the filling are soaking in 1 cup of water).
3. Drain dates for the crust and pulse in a food processor with remaining crust ingredients until thouroughly combined. Press into the bottom and up the sides of a pie pan.
4. Add dates and soaking water for filling to food processor and blend until smooth. Whisk eggs and add to food processor with remaining filling ingredients. Blend until smooth.
5. Pour filling into crust and bake for 35-40 minutes. 
6. Let cool for an hour at room temperature. Refrigerate for at least one hour before serving to allow pie to set up. 

I boiled water in a tea kettle for soaking dates.

Crust after mixing in food processor.

Press crust into pie pan.

Blend filling ingredients.

Pour into crust.

Bake at 400 degrees for 50 minutes.

Let cool at room temp for an hour, then allow to set up in the fridge for at least one more hour.

Fuel Facts

Numbers: 260 calories, 11 g protein, 12 g fat, 38 g carbs, 7 g fiber

            **For 1/8 of the pie (1 big slice)

Ingredient Breakdown:

v Oats – Oats are known for their heart healthy benefits. They contain beta-glucan, a specific fiber that helps lower cholesterol levels. Studies have shown, in those with high cholesterol levels (over 220 mg/dl), ½ cup of oats or 1 bowl of oatmeal can lower cholesterol by 8-23 percent.

v Pecans – The nuts contain healthy fats and phytochemicals that help lower cholesterol. Antioxidants in pecans include ellagic acid, vitamin E, beta-carotene and lutein. They are also a great source of protein & fiber.

v Flax – The tiny seeds are best to eat ground in order for the body to reap all of the nutritional benefits. When the seeds pass through the body whole, they often remain undigested. Make sure to store ground flax in the freezer because its oils will otherwise go rancid rather quickly. It will keep for several months when stored properly.

Flax is a good source of omega 3 fatty acids in the form of ALA (alpha-Linoleic acid) which is a precursor for the essential polyunsaturated fatty acids EPA and DHA. Omega 3’s are anti-inflammatory and provide a host of health benefits when consumed in tandem with omega 6 fatty acids. Aim for a omega 6 : omega 3 ratio closer to 1. The standard American diet is much too high in the pro-inflammatory omega 6’s found in safflower, corn and grapeseed oils. Consuming just 1 Tbsp of ground flax each day can help improve your ratio.

v Pumpkin – My favorite fall vegetable is rich in carotenoids, some of which act as precursors for vitamin A. This means that the antioxidants can be converted to vitamin A in the body. Because vitamin A is a fat soluble vitamin, the absorption of carotenoids increases when eaten with a healthy fat source. In this case, almond meal.

Canned pumpkin is also an easy, low-calorie way to bulk up your foods, keeping you satisfied longer. I especially enjoy adding it to oatmeal and smoothies. Since pumpkin is not particularly sweet on its own, you may want to include honey or maple syrup when using it in your favorite recipes.

v Dates – One of nature's many gifts, dates are one of the best natural sweeteners. Not only are they sweet, but they contain high amounts of fiber, promoting good digestion & intestinal health.

v Egg – Eggs have the highest biological value of any protein source. This means that you can achieve more of the benefits with less of the protein. Contrary to popular belief, the dietary cholesterol in eggs is not associated with increased blood cholesterol (the type of cholesterol that is linked to heart disease). This misconception is continually being disproven with current research.

In fact, the yolk is a nutritional power house, containing high amounts of choline, a B-complex vitamin, and vitamin B12. Choline has been linked with better brain function and is important in preventing fat accumulation in the liver. Adequate B12 in the diet is crucial for preventing anemia as well as neurological deterioration. B12 deficiencies have been associated with Alzheimer’s disease in the elderly and neural tube defects in newborns.

v Almond Milk – A creamy, low-calorie substitute for cow’s milk, this nutty variety is easy to digest making it a good add to pre-workout meals or smoothies.

v Cinnamon – Many studies have shown the stabilizing effects of cinnamon on blood sugar. This is beneficial for anyone who wants to keep energy levels constant throughout the day, and especially helpful for diabetics or those who experience hypoglycemia. Cinnamon has also been shown to act as an anti-inflammatory by limiting the release of arachidonic acid from cell membranes, a fatty acid that typically causes inflammation.

GUEST BLOG! Lemon Chia Seed Breakfast Cake

My favorite thing about blogging is seeing my friends and family become inspired to try their own healthy kitchen creations. Since starting the blog, many of you have reached out to me with your own spin on the ideas I have posted. I LOVE it! Which is why I am starting a Guest Blog! If you create your own idea, text me, call me, or email me at megan@letsgethungry.com. I will feature your recipe on the blog and all the credit goes to you!

Here is my first Guest Blog featuring the one and only… Kristin Phillips! Kristin is my inspiration when it comes to running. She is currently coaching me as I train for my next marathon in January. So far, so good!

Kristin created a spin on my Chia Almond Breakfast Cake. Her version: Lemon Chia Seed! I had it this morning and mmm mmm mmm it was so tasty! Felt like I was eating a warm lemon poppyseed muffin. Thanks, Kristin for being my first Guest Blog!

Lemon Chia Seed Breakfast Cake

Ingredients

• 1 egg
• 1 Tbsp almond milk
• 1 Tbsp chia seeds
•  ¼ cup almond meal
•  ¼ tsp baking powder
• 1 Tbsp honey
• 1 Tbsp lemon juice

Preparation Instructions

1. Whisk egg with fork in microwave safe bowl.
2. Add remaining ingredients and mix thoroughly.
3. Microwave on high for 3 minutes.

** You can microwave it right in the bowl you used to mix the ingredients or you can pour batter into a small baking dish, like the one I used below.  You can eat it right out of the bowl/dish, or transfer it onto a plate.

Topping suggestions: I topped mine with unsweetened, shredded coconut!

Fuel Facts

Numbers: 350 calories, 15 g protein, 23 g fat, 28 g carbs, 8 g fiber

Ingredient Breakdown:

v Almond Meal – A gluten-free substitute for flour, almond meal is higher in protein and lower in carbohydrates than other options. Almond meal is made simply by grinding the nuts into a flour-like consistency and is therefore filled with all of the same perks as almonds themselves.

Almond meal is high in monounsaturated fats, similar to those found in olive oil, providing heart-healthy benefits. Almonds are also a great source of vitamin E, one of the most important nutrients for preventing oxidative stress. Vitamin E, when applied topically, has also been found to protect the skin against UV damage from the sun. It is believed by some researchers that this same protective effect can be achieved through consumption of foods rich in vitamin E, such as almonds.

v Chia Seeds – Another fuel source used by the ancient Aztecs, Chia seeds are full of nutritional goodness. For starters, they are higher in omega-3s even than flax seed and their high antioxidant content makes them keep much longer. Whereas flax seed will go rancid rather quickly if not kept refrigerated, chia seeds can be kept at room temperature for weeks at a time. Also, unlike flax, you do not need to grind them in order to get all of the nutritional benefits.

When soaked in water, chia seeds will form a gel. In a similar fashion, this may contribute to keeping hunger at bay by swelling in the stomach when consumed in the diet. Chia seeds are great added to breads and baked goods, smoothies, and as a topping for yogurt or cereal.

v Egg – Eggs have the highest biological value of any protein source. This means that you can achieve more of the benefits with less of the protein. Contrary to popular belief, the dietary cholesterol in eggs is not associated with increased blood cholesterol (the type of cholesterol that is linked to heart disease). This misconception is continually being disproven with current research.

In fact, the yolk is a nutritional power house, containing high amounts of choline, a B-complex vitamin, and vitamin B12. Choline has been linked with better brain function and is important in preventing fat accumulation in the liver. Adequate B12 in the diet is crucial for preventing anemia as well as neurological deterioration. B12 deficiencies have been associated with Alzheimer’s disease in the elderly and neural tube defects in newborns.

v Almond Milk – A creamy, low-calorie substitute for cow’s milk, this nutty variety is easy to digest making it a good add to pre-workout meals or smoothies.

v Honey – Due to the combination of glucose and fructose, honey will keep you energized longer than it’s sweet counterparts. Glucose is used quickly by the body, providing an immediate energy source. Fructose takes longer to absorb, sustaining blood sugar levels. When blood sugar is kept stable, your energy will also remain constant, so say goodbye to the afternoon crash.

Honey is also a great natural healer. For starters it is packed with polyphenols, antioxidants that have immune boosting properties to keep you from becoming sick. In addition, honey contains an enzyme that produces hydrogen peroxide which is why it is believed to be antibacterial in nature. Honey can be used topically to treat burns, wounds, and even acne. Honey fights off impurity-causing bacteria while also hydrating the skin.

v Lemon Juice – High in the antioxidant vitamin C, lemons and lemon juice, help oxidize free radicals in the body. In addition, the juice enhances the flavors of of other foods and the fruit will keep up to four weeks in the fridge.

ABC Sandwich

Everybody loves a PB&J. Here is a twist on the childhood favorite that people of all ages will love. It’s the ABC version - Almond Butter & Cranberry!

Bonus: The Cranberry Sauce is a great side dish to accompany your turkey this Thanksgiving! I got the recipe for the sauce from Whole Foods Market, in the collection of Health Starts Here recipes. Learn more about the Health Starts Here program and find more recipes here.

ABC Sandwich!

Cranberry Sauce

Ingredients

• 1 cup pitted dates
• 4 cups fresh cranberries
• ½ cup orange juice 

Preparation Instructions

1. Place dates in small bowl and cover with boiling water. (I boil water in a tea kettle then pour over). Let soak for 15 minutes.
2. Place soaked dates, cranberries and orange juice in food processor and blend until thoroughly chopped. 

Soak dates in boiling water

Blend all ingredients in food processor

Cranberry Sauce!

ABC Sandwich

Ingredients

• 2 slices whole grain bread
• 2 Tbsp almond butter
• 2 Tbsp cranberry sauce

Preparation Instructions

1. Toast bread (optional).
2. Spread on almond butter & cranberry sauce.
3. Enjoy!

Fuel Facts

Numbers:  calories,  g protein,  g fat,  g carbs,  g fiber

            **For ¼ cup cranberry sauce

Numbers:  calories,  g protein,  g fat,  g carbs,   g fiber

            **For 1 ABC Sandwich

Ingredient Breakdown:

v Dates – One of nature's many gifts, dates are one of the best natural sweeteners. Not only are they sweet, but they contain high amounts of fiber, promoting good digestion & intestinal health.

v Cranberries – The berries get their beautiful color from anthocyanins, phytonutrients in the flavanoid category. Cranberries contain several other phytochemicals as well, all of which may have anti-inflammatory and antioxidant properties.

      The acidity of cranberries has long been credited for their ability to prevent urinary tract infections (UTIs). However, recent studies have shown that this may be due to the content of another phytonutrient, proanthocyanidin (PAC). PAC may prevent bacteria from attaching to the urinary tract lining which in turn protects against UTIs. Researchers believe this same anti-bacterial effect may help prevent the development of stomach ulcers.

v Oranges – You probably associate oranges for their high content of vitamin C, with just one cup of orange juice providing more than the daily value of this beneficial nutrient. But why exactly is vitamin C so important to our health? For starters the body can’t make or store vitamin C, therefore we must get it daily in our diet to prevent deficiency.

      Vitamin C is needed for a variety of functions including carnitine synthesis, a substance that helps convert fat into energy, and collagen synthesis, a material in the body that plays a role in the sturctual integrity of blood vessels, ligaments and bones. It is also important in norepinephrine production, a neurotransmitter that affects mood.

v Whole Grain Bread – Read the ingredient list on the loaf you choose. Make sure each grain ingredient starts with “whole”. Many wheat breads are just processed grains in disguise.

v Almonds – Almonds are high in monounsaturated fats, similar to those found in olive oil, providing heart-healthy benefits. Almonds are also a great source of vitamin E, one of the most important nutrients for preventing oxidative stress. Vitamin E, when applied topically, has also been found to protect the skin against UV damage from the sun. It is believed by some researchers that this same protective effect can be achieved through consumption of foods rich in vitamin E, such as almonds.

Tofu Scramble

I have been itching to cook with nutritional yeast. I know… it doesn’t sounds that appealing, but trust me, it is delicious! Nutritional yeast has a creamy & cheesy flavor when added to vegan dishes. It also has a beautiful bright yellow color that I can’t help but get excited about (yellow is my favorite color).

For my first attempted dish with nutritional yeast I decided to make a tofu scramble. The recipe makes two servings so I ate it for breakfast with sautéed peppers and spinach, then for lunch mixed in with some leftover faro, more spinach and a drizzle of Soy Vay. Both left me satisfied and happy.

Here is the tofu scramble recipe. Add whatever you would otherwise add to an egg scramble, or get creative and think of something completely unique!

Served over sauteed peppers & spinach for breakfast

Tofu Scramble

Ingredients

• 8 oz extra-firm tofu
• 1 Tbsp soy sauce
• ½ tsp turmeric
• ½ tsp cumin
• ¼ tsp onion powder
• 2 Tbsp nutritional yeast

Soy sauce and spices to mix with tofu before you sauté 

Preparation Instructions

1. Press excess water out of tofu
2. Mix soy sauce, turmeric, cumin and onion powder together.
3. Crumble tofu and mix into marinade.
4. Sautee tofu over medium heat for about 5 minutes.
5. Mix in nutritional yeast and remove from heat.
6. Makes two small servings.

Extra-firm Tofu

Press out the water

Crumble

Saute until desired texture is reached & color deepens.

Mix in nutritional yeast

Serving Suggestions

• Serve as you would an egg scramble with sautéed veggies & maybe some chicken or veggie sausage. Add hot sauce if you like it spicy.
• Mix it into a bowl with grains and spinach. Toss with Soy Vay.

Leftovers for lunch!

Fuel Facts

Numbers: 115 calories, 12 g protein, 6 g fat, 3 g carbs, 1 g fiber

            **For 1 serving (half of recipe)

Ingredient Breakdown:

v Tofu – This plant-based protein is made from soybeans. It is inexpensive and very versatile in the kitchen. Soft tofu is great for blending into creamy sauces, while extra firm tofu is ideal for cubing and serving as a meat substitute. Soy has been shown to reduce cancer risk and lower cholesterol. When eating soy from whole food sources, you do not need to worry about increased risk for breast cancer which has been thrown about in the media. These associations have only been made in animal studies and at very high intakes which would be difficult to obtain from whole foods alone.

v Soy Sauce – Use in place of oil for great flavor without adding fat or calories. Make sure to buy low sodium soy sauce to avoid lots of unnecsaary salt.

v Tumeric – This spice does it all. It acts as an anti-inflammatory, antioxidant and antibacterial agent to name a few. The anti-inflammatory effect is due to the curcumin contained in the spice. Curcumin may be helpful in the treatment of inflammatory bowel disease as well as rheumatoid arthritis.

v Cumin – Used in abundance in Indian and Mexican cuisines, cumin is loaded with iron, good for digestion and may be anti-carcinogenic. The spice packs a lot of flavor so a little usually goes a long way.

v Nutritional Yeast – This is a deactived yeast with a cheesy, creamy flavor. It is found in most natural food bulk aisles in the form of yellow flakes. Nutritional yeast is often fortified with B12 which is often missing in a vegan diet, seeing as B12 is only present in animal products. It is also a good source of protein with ¼ cup providing 6 grams. Use it to enhance the flavor and/or add “cheesiness” to vegan dishes.