Super Moist Pumpkin Bars

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Pumpkins are the eternal symbol of fall and a healthy food, but they’re often transformed into not-so-healthy desserts. New York magazine declared Pumpkin is the New Bacon in their headline several years ago. Aargh! That’s because the minimal amount of pumpkin used (if any) in some of these processed products is usually wrapped in layers of saturated fat (butter), refined carbs (white flour) and sugar.

However, after much ‘tinkering’ in my kitchen, you can enjoy this nutritional all-star. These pumpkin treats are not only quick and easy to make, they’re extremely moist and light in texture (yes, despite being ‘whole grain’). I’ve skimped on the fat and sugar, but not the flavor. Best of all, my cardiac patients and family gave them a huge thumbs up! 🙂

Ingredients:

  • 2 cups (117 grams) whole wheat pastry flour
  • 1 tablespoon + 1 teaspoon cinnamon (I use Vietnamese cinnamon)
  • 1 teaspoon nutmeg
  • 1 teaspoon ground cloves
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon kosher salt
  • 3/4 cup raisins
  • 2 large eggs (omega-3 fortified)
  • 1 1/3 cups (176 grams) light brown sugar
  • 2 cups (488 grams) pumpkin puree (canned or fresh)
  • 1/2 cup (113.5 grams) nonfat milk
  • 1/4 cup (56 grams) Earth Balance® (Original) natural buttery spread, melted
  • 1/4 cup (63.8 grams) unsweetened applesauce
  • 2 teaspoons vanilla extract (I use Mexican vanilla bean extract)
  • Date sugar (optional)

Directions:   

Continue reading “Super Moist Pumpkin Bars”

Fit Find | Spicely® Lemon Pepper

Lemon pepper is a refreshing blend of the peel of real lemons and coarsely ground pepper. It’s a classic spice for grilled or baked fresh fish (chicken or turkey) and gives fresh zing to grilled, roasted or steamed vegetables, salads, salad dressings, and hummus.

Lemon pepper is often considered a tasty alternative to salt, but beware. Not all lemon peppers are alike. There are several brands on the supermarket shelves and some include salt and sugar.

This Spice Is Nice

Spicely Lemon PepperSpicely® Organic Lemon Pepper is a pure product that’s rather herbal with a touch of tang. Best of all, it contains NO added salt, sugar, processed starches, anti-caking agents, or food colorants. This seasoning is a delicious blend of: Organic Lemon Peel, Organic Black Pepper, Organic Garlic, Organic Onion, Organic Celery Seed, Organic Dill Seed, and Organic Turmeric.

Spicely also makes an Organic Lemon Peel if you like even more lemon-y zest on your food. Lemons add brightness and acidity to any dish. The lemon peel is granulated and delicious in soups and marinades as well.

Spicely states, “All imported spices are required to go through a sterilization process before being sold in the United States. Most spice companies sterilize using synthetic chemicals or radiation. Spicely Organics uses a process called steam sterilization, which sterilizes food products without adding any chemicals or hazardous materials.” 

The Not-So-Fit Finds

McCormick Lemon Pepper with Garlic & OnionMcCormick’s California Style Lemon Pepper with Garlic & Onion – Black Pepper, Lemon Peel, Citric Acid*, Salt, Onion, Garlic, Sugar, Maltodextrin**, Lemon Juice Solids, and Natural Flavors.

*Citric Acid is a white crystalline powder produced commercially by using a culture of Aspergillus niger (a fungus) and feeding it simple sugar. Molasses is used primarily for citric acid fermentation since it’s readily available and relatively inexpensive. A. niger uses the glucose as food and produces citric acid and carbon dioxide (C02) as waste products.

NOTE: This is the same fungus that causes a disease called ‘black mold’ on certain fruits and vegetables (e.g., grapes, apricots, onions, and peanuts) and is a common contaminant of food. In foods, citric acid is used as a flavor enhancer, preservative and emulsifier.

**Maltodextrin is a cheap filler or thickener that’s added to processed foods. It’s derived from starch, i.e., carbohydrates, such as corn, wheat, potatoes, or rice. The processed starch turns into a moderately sweet or a flavorless white powder. Maltodextrin is absorbed quickly into the bloodstream, in fact, as rapidly as pure glucose. This additive is used in some spice blends as we’ve just learned, but it’s often used in:    Continue reading “Fit Find | Spicely® Lemon Pepper”

Is Your Diet Causing Your Wrinkles?

concept of aging and skin care. face of young woman and an old woman with wrinkles isolated

Concerned about aging and looking older than you really are? Then don’t eat white sugar. Why? Because processed sugar binds to and eventually weakens the collagen in your skin. Save your money if you’re buying expensive skin creams, but eating processed sugar — the number-one ingredient to avoid if you want firm, resilient and radiant skin.

The skin is the largest organ of the body and one of the most revealing places where aging occurs.  Over time, your skin may lose its original ‘snug fit’ and begin to wrinkle and sag due in part to your collagen cells breaking down. Collagen is the main structural protein in connective tissue that provides strength to the skin. It’s abundant in blood vessels, cartilage, ligaments, tendons, and bone as well.

The sugar-collagen reaction can lead to premature wrinkles and sagging. Sweet Tooth = Wrinkles. All those sugary donuts, Danishes and cookies may be hard to resist despite knowing they could end up settling on your hips and waistline, but perhaps thinking about them showing up as wrinkles on your face and neck or as ‘crepey’, loose skin may help strengthen your will to resist them.

Apple c heart symbol_40x54Remember… sugar speeds up the aging process. Eat plenty of vegetables and fruits every day to get the essential components for healthy skin – AND a strong heart! Eat 8-10 total servings daily of fruits and vegetables. That is, 5 or more vegetable servings + 3 fruit servings. Get Real Food! Coming soon… why your heart needs collagen too! 

VIDEOS: Watch Karen’s videos on what to eat for healthy skin. Get science-based info on skin nutrition in less than 3 minutes.

Top Anti-Aging Foods: Part 1 | Best Diet for Your Skin (02:53)
The skin needs essential vitamins to function and look its best.
Discover which ones you need and where to get them. Karen Owoc, The
Health Reporter, provides an overview of the foods to eat to get the key
vitamins necessary for healthy, youthful and glowing skin.

Top Anti-Aging Foods: Part 2 | Best Diet for Your Skin (02:36)
Healthy skin needs essential minerals and fats to do its job and to look its best. Find out which ones you need and where to get them. Karen Owoc, The Health Reporter, identifies the essential fatty acids and minerals that keep your skin smooth and radiant.

Get Real Food!™ | Go Green ☘

Happy St. Patrick’s Day! While deciding what to wear that’s green today, how about thinking of eating some green too?  Here are a some ‘real food’ ideas…

Snacks

Sips

Salads

Sides

Entrées

Apple c heart symbol_40x54Fit Tip: Build happy healthy habits that last. 😀

 

Get Real Food!™ | Happy Valentine’s Day!

Julia Child quote_Valentine

Get Real Food!™ 

“I think careful cooking is love, don’t you? The loveliest thing you can cook for someone who’s close to you is about as nice a valentine as you can give.”.  ~Julia Child