Hard to believe summer officially ended and as if overnight, we’ve rolled into pumpkin season. I revisited ABC10 last week as their TV health expert and was excited to feature some healthy ways to eat America’s beloved fall vegetable. Pumpkins are packed with anti-aging nutrition and are a versatile veggie — you can cook it, soup it, bake it, sweeten it, or just eat their seeds! Pumpkin for breakfast? Lunch? Dinner? Yes, yes, and yes! Click HERE to link to the video.
On the menu:
- BREAKFAST: Pumpkin Nut Belgian Waffles — Chopped walnuts add a healthy dose of heart healthy omega-3’s to these light whole grain waffles. Topped with my favorite naturally sweet Spiced Apple Topping. (This antioxidant-rich topping is delicious over yogurt and muesli, pumpkin pancakes, and ice cream too!)
- BREAKFAST, SNACK OR DESSERT: Super Moist Pumpkin Bars with Greek Cream Cheese Pineapple Frosting — These bars are delicious and healthy any time!
- ENTREE: Pumpkin Marinara over Green Lentil Pasta — Super easy to make and super rich in skin-loving ingredients: pumpkin and tomato purée!
- SOUP: Roasted Pumpkin and Apple Soup in Pumpkin Tureen — Pumpkins + apples make the perfect pair.
- BEVERAGE: Pineapple Pumpkin Smoothie — This creamy smoothie (frozen pineapple, bananas, pumpkin, chia seeds, and Greek yogurt) makes a great way to start the day, pick you up in the afternoon, or reenergize you after a workout. Freeze it for a fresh fruit frozen dessert! 😀
- DESSERT: Pumpkin Bark — Handmade extreme dark chocolate with roasted pumpkin seeds and almonds.
Do you need help planning balanced, antioxidant-rich* meals? This small-group session is a follow-up to “The Basics” class. It provides you with specific menus based around centenarian principles and the vegetarian and Mediterranean-style patterns. (The Basics class is not required, but recommended.)
Simple menu plans and plant-rich plates are heart healthy, diabetic friendly, and cancer protective. Ideal if you’re trying to lose weight and want simplicity in the kitchen.
*Note: If you received a low antioxidant test score, i.e., Skin Carotenoid Score (SCS), when we tested you at the Kick-Off Shopping Party, the menus provided in this class will help you boost antioxidant activity and your SCS score.
OBJECTIVE: Learn how to put healthy eating into practice.
WHEN: Thursday, August 10, 2017 at 4:00 pm
WHERE: Sports Basement San Ramon – 1041 Market Place, San Ramon, CA 94583
INSTRUCTOR: Karen Owoc, B.S., Certified Clinical Exercise Physiologist / Certified Fitness Nutrition Specialist
Participants will receive 20% off on all purchases at the Sports Basement on this day.
What do you have planned for the Fourth of July? Here are some pics of what I prepared for my guest appearance on ABC 10. Click HERE to link to the video. Think FRESH and seasonal. There are so many sumptuous fruits and vegetables that are perfect for your picnic, party, or just you! See what’s “in season” at this time of year by scrolling over to the right column of this blog page.
- Burrata Bites – Fresh Italian cheese in a fresh endive leaf ‘cup’ topped with fresh diced peaches, raspberries, and toasted almonds, then drizzled with Sonoma Gold balsamic vinegar — the key ingredient!
Sides Continue reading “ABC10 | Healthy 4th of July!”
Hope all you dads out there had a Happy Father’s Day! Here are pics from my guest expert appearance on ABC 10 featuring healthy meals that kids can make for dear ol’ dad or for any occasion. I used pre-cut veggies and pre-sliced beef and Lékué steam cases (both the large and small size) for cooking. No need for kids to have to slice, dice, or cook over a hot stove.
If you haven’t tried a Lékué steam case yet, you are missing out on an opportunity to make healthy, easy and fast cuisine. It’s a new way of cooking! More to come on my “Fit Finds” page.
On the menu:
- Appetizer: Broccamole (Aztec Guacamole) with fresh carrot “chips”, sliced cucumbers, broccoli florets, baked sweet potato crinkles, and a mixed medley of cherry tomatoes. Broccoli was chopped with my “pull” food processor. No knives! (Adult supervision is still needed.)
- Entree: Asian Sliced Beef and Veggies (beef and vegetables were purchased pre-sliced ‘fajita’ style, then marinated, and cooked in the large red Lékué steam case)
- Side: Chili Beans with Diced Sweet Potatoes and Cauliflower (‘riced’ veggies were also purchased pre-diced and cooked in the small green Lékué steam case)
- Beverage: Iced Tea with fresh squeezed lemon juice
- Dessert: Fresh Fruit Cup (layers of fresh kiwi, raspberries, strawberries, mango + crumbled whole wheat graham crackers + Kozy Shack® tapioca pudding topped with non-fat whipped cream and a Bing cherry on top)
Stay tuned… I’ll be featuring a healthy Fourth of July meal on ABC 10 next week!
I was on ABC10 TV out of Sacramento yesterday to show their viewers (a.k.a. Easter bunnies) how to pull together a ‘healthy Easter basket’. Hmmm…. that’s an oxymoron, you say. Believe it or not, options outside of solid chocolate bunnies, Peeps and sugar-coated sugar do actually exist.
Here are my five basic principles when it comes to “healthify-ing” this tradition.
- Include plant-based foods and plant-based colorants.
- Load up on whole grains.
- Use healthy fats.
- Cut back on sugar.
- Swap out milk chocolate with dark chocolate.
All the recipes for the treats on the show will be featured in my upcoming book, “Athletes in Aprons“. 😀
Oat & Berry Bars: These whole-grain, gluten-free bars are made with oat flour and rolled oats layered with an organic berry purée sweetened with just apple juice.
Chocolate Chip Cookies: These cookies will surprise you! They’re made with garbanzo bean and fava bean flours, oat flour, zucchini, dairy-free dark chocolate, and organic unsweetened applesauce. Gluten-free.
Fudge Brownies: These fudge-y treats are made with whole wheat flour and… spinach. Really! Their moist richness comes from just a couple tablespoons of extra virgin olive oil, unsweetened applesauce, and golden ground flaxseeds. You have to taste ’em to believe they’re not loaded with hydrogenated fat and white flour.
Banana-Date Granola: Most granolas are made with lots of oats, sugar and fat. Here’s a no-sugar/no-fat-added granola (no kidding!) made with a base of protein- and Continue reading “ABC10 | Healthy Easter Basket Treats”