Foods, Uncategorized

Easy Chocolate Chip Pumpkin Bars

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Easy Chocolate Chip Pumpkin Bars

chocolate-chip-pumpkin-bars

This dessert is super easy to pull together and the flavorful results will win you nothing but rave reviews.

Ingredients

  • 1 package spice cake mix (regular size)
  • 1 can (15 ounces) solid-pack pumpkin
  • 2 cups (12 ounces) semisweet chocolate chips, divided

 

Directions

  • In a large bowl, combine cake mix and pumpkin; beat on low speed for 30 seconds. Beat on medium for 2 minutes. Fold in 1-1/2 cups chocolate chips. Transfer to a greased 13×9-in. baking pan.
  • Bake at 350° for 30-35 minutes or until toothpick inserted in center comes out clean. Cool completely in pan on a wire rack.
  • In a microwave, melt the remaining chocolate chips; stir until smooth. Drizzle over bars. Let stand until set.
Nutrition Facts

1 bar: 139 calories, 6g fat (4g saturated fat), 0 cholesterol, 92mg sodium, 23g carbohydrate (16g sugars, 1g fiber), 1g protein.

 

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Foods, Uncategorized

Pumpkin Pie

pumpkinpie

Pumpkin Pie

 

This is a great recipe !  It does not contain the evaporated milk, or corn syrup that most have in them.

This is made with Maple Syrup

 

INGREDIENTS

1 can (16 ounces) solid-pack pumpkin

2 tablespoons all-purpose flour

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1 tablespoon butter or margarine, softened

1 cup sugar

1 cup milk

2 tablespoons maple syrup

2 eggs

1 unbaked pie shell (9 inches)

Whipped cream, optional

 

DIRECTIONS

In a mixing bowl, combine all ingredients except last two. Pour into the pie shell. Bake at 425° for 15 minutes. Reduce heat to 350° and continue baking for about 45 minutes or until a knife inserted near the center comes out clean. Cool to room temperature. Refrigerate. Garnish with whipped cream if desired. Yield: 8 servings.

 

NUTRITIONAL FACTS

1 piece: 308 calories, 11g fat (5g saturated fat), 66mg cholesterol, 148mg sodium, 49g carbohydrate (32g sugars, 3g fiber), 5g protein.

 

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Foods, Uncategorized

Chocolate Pumpkin Bars

chocolate-chip-pumpkin-bars.jpg

These are my favorite, not necessarily the healthiest   Dr. M William

 

Easy Chocolate Chip Pumpkin Bars Recipe

Ingredients

1 package spice cake mix (regular size)

1 can (15 ounces) solid-pack pumpkin

2 cups (12 ounces) semisweet chocolate chips, divided

Directions

In a large bowl, combine cake mix and pumpkin; beat on low speed for 30 seconds. Beat on medium for 2 minutes. Fold in 1-1/2 cups chocolate chips. Transfer to a greased 13×9-in. baking pan.

Bake at 350° for 30-35 minutes or until toothpick inserted in center comes out clean. Cool completely in pan on a wire rack.

In a microwave, melt the remaining chocolate chips; stir until smooth. Drizzle over bars. Let stand until set. Yield: 3 dozen.

Uncategorized

Pumpkin Lasagna

pumpkinlasagna

Pumpkin Lasagna

 

TOTAL TIME: Prep: 25 min. Bake: 55 min. + standing MAKES: 6 servings

Ingredients

1/2 pound sliced fresh mushrooms

1 small onion, chopped

1/2 teaspoon salt, divided

2 teaspoons olive oil

1 can (15 ounces) solid-pack pumpkin

1/2 cup half-and-half cream

1 teaspoon dried sage leaves

Dash pepper

9 no-cook lasagna noodles

1 cup reduced-fat ricotta cheese

1 cup (4 ounces) shredded part-skim mozzarella cheese

3/4 cup shredded Parmesan cheese

 

Directions

In a small skillet, sauté the mushrooms, onion and 1/4 teaspoon salt in oil until tender; set aside. In a small bowl, combine the pumpkin, cream, sage, pepper and remaining salt.

Spread 1/2 cup pumpkin sauce in an 11×7-in. baking dish coated with cooking spray. Top with three noodles (noodles will overlap slightly). Spread 1/2 cup pumpkin sauce to edges of noodles. Top with half of mushroom mixture, 1/2 cup ricotta, 1/2 cup mozzarella and 1/4 cup Parmesan cheese. Repeat layers. Top with remaining noodles and sauce.

Cover and bake at 375° for 45 minutes. Uncover; sprinkle with remaining Parmesan cheese. Bake 10-15 minutes longer or until cheese is melted. Let stand for 10 minutes before cutting.

Freeze option: Cover and freeze unbaked lasagna. To use, partially thaw in refrigerator overnight. Remove from refrigerator 30 minutes before baking. Preheat oven to 375°. Bake as directed, increasing time as necessary to heat through and for a thermometer inserted in center to read 165°. Yield: 6 servings.

 

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Foods, Health and Disease, Uncategorized

Pumpkins are not Just for Halloween

img_0289

 

Pumpkins are not just for Halloween.

Pumpkin has always been a staple in the autumn kitchen, but in I challenge you to take a better look at this amazing, vitamin packed, all natural food, and re-think its versatility in your cleaner-eating lifestyle.

Mostly pumpkin is associated with desserts or sweet treats; making it seem more like a fruit but in fact it is a member of the squash family.

Pumpkin beta-carotene content

The bright orange colour of pumpkin gives away that it is jammed pack with beta-carotene. This anti-oxidant has been linked to helping ward off certain cancers. Although pumpkin is not a high source of fiber, it is packed with vitamins A & C and is fat free!

The nutritional breakdown of pumpkin makes this vegetable a wise, raw choice in baking. And did you know that it can be used instead of fat in many of your favorite recipes?! My mouth is watering just thinking about the possibilities!

Freeze pumpkin pie filling, can I?

Unfortunately, fresh pumpkin is not available year-round. Although canned options are available, why not bake and freeze your own pumpkin for baking and cooking throughout the year? It is one of the easiest things I have ever done in the kitchen… really!

How to prepare pumpkin for freezing

Carve open and hollow out your pumpkin as if you were making a jack-o’-lantern. At this point, try roasting the seeds for a healthy snack or to use in other recipes such as home-made granola bars.

Now simply cut the pumpkin in pieces or large “chunks” and place skin-up on baking sheets. Bake in the oven like any squash until a fork easily slides out through the skin.

After removing the pumpkin from the oven and it is completely cooled scoop out the pulp with a spoon into 1/2 cup or 1 cup freezer bags. Using a straw, remove all of the air out of the bag as it is being sealed and write the date on with a permanent marker.

You are now well stocked with portions of pumpkin ready to use in your favorite recipes including soups, cookies, muffins, and yes, even the occasional pie. Natural, and preservative free pumpkin… got to love it!

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Lifestyle, Rx to Wellness, Uncategorized

Are Pumpkin Seeds for You!

pumpkim-seeds

 

Pumpkin Seeds

 

If you’re in the mood for a chewy snack that doubles as a phenomenal health food, look no further than pumpkin seeds.

 

With a wide variety of nutrients ranging from magnesium and manganese to copper, protein and zinc, pumpkin seeds are nutritional powerhouses wrapped up in a very small package. They also contain plant compounds known as phytosterols and free-radical scavenging antioxidants,1 which can give your health an added boost.

 

Best of all, because pumpkin seeds are highly portable and require no refrigeration, they make an excellent snack to keep with you whenever you’re on the go, or they can be used as a quick anytime snack at home, too.

 

9 Top Health Benefits of Pumpkin Seeds

 

  1. Heart Healthy Magnesium

 

One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function.

 

Magnesium has been shown to benefit your blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke, yet an estimated 80 percent of Americans are deficient in this important mineral.

 

  1. Zinc for Immune Support

 

Pumpkin seeds are a rich source of zinc (one ounce contains more than 2 mg of this beneficial mineral). Zinc is important to your body in many ways, including immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function.

 

Many are deficient in zinc due to mineral-depleted soils, drug effects, plant-based diets, and other diets high in grain. This deficiency is associated with increased colds and flu, chronic fatigue, depression, acne, low birth weight babies, learning problems and poor school performance in children, among others.

 

  1. Plant-Based Omega-3 Fats

 

Raw nuts and seeds, including pumpkin seeds, are one of the best sources of plant-based omega-3s (alpha-linolenic acid or ALA). We all need ALA, however, ALA has to be converted by your body into the far more essential omega-3 fats EPA and DHA — by an enzyme in which the vast majority of us have impaired by high insulin levels. So, while pumpkin seeds are an excellent source of ALA, I believe it is essential to get some of your omega-3 fats from animal sources, such as krill oil, as well.

 

  1. Prostate Health

 

Pumpkin seeds have long been valued as an important natural food for men’s health. This is in part because of their high zinc content, which is important for prostate health (where it is found in the highest concentrations in the body), and also because pumpkin seed extracts and oils may play a role in treating benign prostatic hyperplasia (BPH, or enlarged prostate). Research suggests that both pumpkin seed oil and pumpkin seeds2 may be particularly beneficial in supporting prostate health.

 

  1. Anti-Diabetic Effects

 

Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.4

 

  1. Benefits for Postmenopausal Women

 

Pumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good “HDL” cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.5

 

  1. Heart and Liver Health

 

Pumpkin seeds, rich in healthy fats, antioxidants and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds.6

 

  1. Tryptophan for Restful Sleep

 

Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the “sleep hormone.” Eating pumpkin seeds a few hours before bed, along with a carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night’s sleep.7

 

  1. Anti-Inflammatory Benefits

 

Pumpkin seed oil has been found to exhibit anti-inflammatory effects. One animal study even found it worked as well as the anti-inflammatory drug indomethacin in treating arthritis, but without the side effects.8

 

What’s the Best Way to Consume Pumpkin Seeds?

 

In order to preserve the healthy fats present in the seeds, pumpkin seeds should be eaten raw. If you choose to purchase seeds from a bulk bin, make sure they smell fresh – not musty, spoiled or stale, which could indicate rancidity or the presence of fungal mycotoxins. Organic pumpkin seeds are preferred, as they will not be contaminated with pesticides or other harmful chemicals.

 

However, most nuts and seeds have anti-nutrients like phytic acid that can make all the previously discussed important nutrients less bioavailable when you consume them. So if you plan on consuming seeds or nuts on a regular basis, it would be wise to soak or sprout them. To make them more palatable, you can then dehydrate them in your oven, or better yet and more cost effectively in a dehydrator. There are many dehydrators on the market, but Excalibur is generally considered the best. I have used one for over 20 years. They are readily available on Amazon.

 

If you prefer to eat the seeds roasted, do so yourself so you can control the roasting temperature and time. Raw pumpkin seeds can be roasted on a low heat setting in your oven (no more than 170 degrees F or 75 degrees Celsius), sprinkled with Himalayan or other natural salt, for about 15-20 minutes.

 

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Foods

Mini Pumpkin Pies

pumpkinpiemini

Mini Pumkin Pies:
* 2 Refrigerated ready-to-roll pie crust
* 1/2 Cup of Sugar ( use your favorite substitute )
* 8 oz. Cream Cheese (room temperature)
* 1 Cup of Canned Pumpkin
* 1 teaspoon of Vanilla
* 3 eggs
* 1 teaspoon pumpkin pie spice
* Whipped Cream

DIRECTIONS:
*Pre-heat oven to 425.
*Mix sugar, pumpkin, vanilla, eggs, cream cheese & pumpkin spice until smooth.
*Roll dough. Using a bowl or 4 inch round cookie cutter, cut out 12 circles from your 2 9-inch pie crust doughs.
*Place each circle into a pre-greased muffin tin. Press them in, letting the sides come up for a fun look. Score the bottom of your dough with a fork to keep the crust from bubbling up as it cooks.
*Pour your filling into each muffin tin cup. Fill them to the very top.
*Bake at 425 for 15 minutes. Then turn your heat down to 350 and bake them for 25-30 minutes.
*Let these cool on a wire rack for a couple of hours to let the pumpkin filling set.
*Add a dollop of whipped cream if desired.

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Foods

Pumpkin Cinnamon Mousse

pumpkinmousse

Pumpkin Cinnamon Mousse

If you need something sweet to end your day, look no further

Ingredients

  • 3/4 cup pumpkin puree
  • 1/4 cup unsweetened coconut milk
  • 1 tsp ginger
  • 1/2 tsp cinnamon

Garnish with berries and nuts

Directions

Combine ingredients and enjoy!

Notes:  Remember to use real cinnamon, it must say Vietnamese or Saigon cinnamon on the label.  Cinnamon made in the United States and elsewhere is only saw dust with cinnamon oil.

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Foods

Pumpkin Spice Latte

Pumpkin-spice-latte

Pumpkin Spice Latte

Ingredients

1 cup milk

2 tablespoons pure pumpkin puree

1 tablespoon sugar, ( sugar of choice )

1/4 teaspoon pumpkin pie spice, plus more for sprinkling

1/4 teaspoon pure vanilla extract

1/4 cup hot espresso or strong brewed coffee

Sweetened whipped cream, for serving

Directions

Combine the milk, pumpkin puree, sugar, pumpkin pie spice and vanilla in a medium microwave safe bowl, cover the bowl with plastic wrap and vent with a small hole. Microwave until the milk is hot, 1 to 2 minutes. Whisk vigorously until the milk mixture is foamy, about 30 seconds.

Pour the espresso or coffee into a large mug and add the foamed milk. Top with whipped cream and a sprinkle of pumpkin pie spice.

NOTES:  You can use this , without the coffee, to flavor any of your baked goods, or pancakes, oatmeal, quinoa and more.

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Foods

Chocolate Chip Pumpkin Bars

chocolate chip pumpkin bars

Easy Chocolate Chip Pumpkin Bars Recipe

Ingredients

1 package spice cake mix (regular size)

1 can (15 ounces) solid-pack pumpkin

2 cups (12 ounces) semisweet chocolate chips, divided

Directions

In a large bowl, combine cake mix and pumpkin; beat on low speed for 30 seconds. Beat on medium for 2 minutes. Fold in 1-1/2 cups chocolate chips. Transfer to a greased 13×9-in. baking pan.

Bake at 350° for 30-35 minutes or until toothpick inserted in center comes out clean. Cool completely in pan on a wire rack.

In a microwave, melt the remaining chocolate chips; stir until smooth. Drizzle over bars. Let stand until set. Yield: 3 dozen.