Let’s be grateful for pumpkin!

How many people are you serving at dinner – or breakfast? As an empty nester, I used to think cooking for just two called for making substantial quantity adjustments. Geez. Try cooking for one.

I can well understand why single people grab prepackaged one-serving meals.

So far, I have resisted the temptation. If keeping a happy belly is high on your list as it is mine, prefab food fails on so many levels. In addition to the endless list of additives and other unidentifiable ingredients, most packaged food is also awash in gluten.

I am left trying to prepare smaller quantities and/or eat the same thing once or twice a day – perhaps disguised as something else – until the leftovers are gone.

So, when pumpkin was calling me like a siren from the deep, I knew I needed something versatile.

Something I could dress up – or down – according to my need.

Not a pie – not a cake – not a pudding … 

Something that would be nourishing and possibly sport additional protein. Hmmm …

Inspired by the Food Channel cook off chefs who grab a little of this and that, I set to work.

The result was – not a pie, not a cake, not a pudding … It was perfect and served as breakfast more than once. When it wasn’t breakfast, I decorated a square of it with a dollop of pudding and called it dessert.

I was going to remake this using more accurate measurements, but have not had the time as preparations for the local Holiday Gift Show have been all consuming. My booth will be beautiful and will feature bookmark Christmas tree ornaments!

So, here it is: my no-name pumpkin thing concept recipe.

Pumpkin Bake That Looks Like Breakfast – Unless It’s Dessert

Ingredients

6 eggs

½ cup of Half and Half … Or three good splashes or so

Vanilla

Cinnamon

Pumpkin Pie Spice

Salt

3 Tbs. melted butter – I measured this … shock!

Maple syrup/brown sugar – Quantity is a little tricky, here. I’d say 1/4 to 1/3 cup of brown sugar and a splash of maple syrup. This is not meant to be sweet, but to maintain a delicate balance between sweet and not dominating the pumpkin flavor.

½ – ¾ cup Almond flour

3 Tbs Collagen hydrolysate

½ can Pumpkin

½ cup unsweetened coconut flakes

Method

Grab a large mixing bowl and an immersion blender.

Add all the ingredients, blending to combine well.

Bake 350 degrees in a greased square pan for 40 minutes/until a knife comes out clean when tested in the center.This pumpkin bake checked all the boxes for versatility, flavor, protein richness through the eggs and collagen, and provided much needed pumpkin factor without a lot of sugar.

I could see making this for a crowd by using the full can of pumpkin, ramping up the other ingredients, and using an oblong baking dish. If you are fortunate enough to have family in for Thanksgiving, you could nibble on this all day while cooking the holiday dinner.

How’s your gratitude journal doing? You don’t have to have a journal dedicated to gratitude. Keep it simple. Jot a thought or two down each day on your calendar. My daily planner has an abundance of room in addition to the space for appointments and goals.

How about starting today? From now until Thanksgiving – a couple things each day that fill our hearts with gratitude – right there on your calendar or planner.

Today: I loved my short walk to the lake and the feel of fall sunshine on my face. I am so grateful for eyes to see the leaves of my dogwood trees turn this amazing shade of red.

How about you?

In health and gratitude-

Deidre

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Did you grow up with your mom disguising Brussels sprouts under an ocean of Velveeta cheese sauce? Haven’t had Brussels sprout since then, right?

Well, those darling orbs of cruciferous goodness are making a comeback. Stylish restaurants are spotlighting their unique versions – sans Velveeta cheese sauce – and are delighting their patrons.

Before sharing recipes, let’s get acquainted with this intriguing mini cabbage.

Some of the best summations I have found for these cruciferous vegetables calls them “Super Veggies,” as well as other equally positive descriptions. This ancient family of vegetables, which can be found all over the world, include:

1. Arugula
2. Bok Choy
3. Broccoli
4. Brussels Sprouts
5. Cabbage
6. Cauliflower
7. Collard Greens
8. Kale
9. Kohlrabi
10. Maca
11. Mizuna
12. Mustard Greens
13. Radish
14. Rutabaga
15. Turnip
16. Watercress

Since even before 4000 BC, these foods from the Brassicaceae family have been used, not only as food, but also for their curative properties.

Some of the benefits of cruciferous vegetables:

1. Contain cancer-fighting compounds
2. Reduce inflammation
3. Regulate blood sugar
4. Promote weight loss
5. Enhance heart health
6. Promote Estrogen balance

The benefit that stands out for me is the reduction of inflammation. As I often remind readers, inflammation is the cornerstone for all disease. Curb inflammation and you’ll go a long way in preventing disease processes.

The blood sugar regulation and weight loss benefits are largely due to the high-fiber content of cruciferous vegetables. Also, all these vegetables have high values in vitamin C and K, as well as many necessary minerals. It’s not as common to find these types of beneficial fatty acids outside of fish, meats, and nuts. Anytime we can consume them, it’s a good thing.

The only downside to using them in your diet is there can be an issue with flatulence. That’s medical jargon for gas.  We are advised to eat only one or two servings of these vegetables a day if gas is an issue.

Having said that, Brussels sprouts don’t bother me so much at all; whereas, cabbage is another story. Individual differences abound.

Enough of the science of Brussels sprouts and other cruciferous vegetables, let’s get on with the story.

You know how, when you are on vacation and are in different towns, states, or countries, you generally want to eat at local establishments? Forget chain restaurants; those you can get at home, right?

One exception for me is Bonefish Grill. We do not have one anywhere near my town; so, when I vacation to Myrtle Beach, South Carolina, at least one trip to Bonefish Grill is going to happen. That was the case recently.

My friend ordered a side of their highly touted Brussels sprouts to go with her oysters. Her taste buds were doing a happy dance after the first bite. Already a lover of Myrtle Beach’s T-Bonz Restaurant Flash-Fried Brussels sprouts, I was intrigued.

Fortunately for me, there were two sprouts left over from my friend’s dinner, so I did the only right thing possible – I ate them.

Oh, my…

We plied our waiter for as much recipe information as possible; but I’m sure he was sworn to secrecy. We could correctly identify the lemon element, and he very vaguely described some kind of sauce they served to bind everything. I could tell there were other ingredients though. They were on the tip of my taste buds …

Well, while I’m still Googling knock-off recipes for Bonefish Grill Brussels sprouts, I did manage to cobble together a decent concoction worthy of sharing – so here it is:

Brussels Sprouts A La Bonefish Grill 1.0

Preheat oven to 400 degrees.

Lightly oil baking dish – I used a 12-inch cast iron pan

20 Brussels sprouts- smaller ones are best, washed, trimmed, and cut in half

½ cup cubed ham

1/3 cup mayo

3 Tbs. finely diced onion – I used Vidalia, but an online recipe used the whites of three green onions

½ cup sauerkraut, drained

½ cup olive oil

1 Tbs. lemon juice

Zest of one small lemon

1 clove garlic, minced

2 tsp. dried basil

Fresh ground black pepper to taste

Parmesan/Asiago cheese to thinly shave on top of the prepared and dressed Brussels sprouts in the baking dish.

Prepare Brussels sprouts and place in large bowl with half of the olive oil. Toss to coat evenly.

In a small bowl, combine the remaining ingredients stirring often.

Pour sauce over Brussels sprouts, toss to coat evenly. Transfer to baking dish.

Sprinkle shaved Parmesan/Asiago cheese over the top.

Bake about 30 minutes or until browned on top.

Enjoy.

This could be a one course meal.

Is this just like Bonefish’s famed side dish? Well no, it’s tantalizingly close.

Are you tweaking your recipes to a healthier bent for the coming holidays? Let me know what you are doing to make taste bud magic with less sugar and healthier ingredients in the comments section below.

In Health-

Deidre

Are you already battling holiday dessert binging? Those five-ten pounds around the waist from December indulgences are just sprinkles on the cake of sugar-laden devils disguised as fall treats, Halloween treats, and Thanksgiving must-haves already expanding our middles.

Just like clockwork, recipes are starting to populate my Facebook feed. It starts with cheers for all things pumpkin, and rapidly morphs into a parade of dazzling desserts – each one more tempting than the last. The thicker the cream cheese frosting drizzled with caramel, the better.

One specific recipe a friend shared on her Facebook feed, came from a site with the word “healthy” in it. Get this. The recipe sported 2 cups of sugar.

Not healthy, dear friends. Not healthy.

Better habits start with an environment that supports those habits.

There’s no effort to walking more if you are at the beach, when the sand beckons walkers of every ability, with an endless expanse of wave-lapped wonder.

There’s no effort to refrain from drinking sugary sodas if there are none to be found in your kitchen. Make your biggest decision reflect what flavor of bubbly water you want to drink.

Are there to be no muffins, cakes, puddings, or desserts ever again?

Certainly not!

My goals with treats – treats are not daily happenings – is to make sure they have as many healthy ingredients as possible in them; make portions naturally smaller, and to share most of the treat with others so I will not be tempted to “treat” myself every day – because I deserve it, right?

There is also a carb lure come cooler temperatures – even before Facebook – somehow those summer salads give way to baked squash, potatoes, hot soups, and all those baked confections featured on the covers of magazines such as Sunset and Southern Living.

Case in point.

I do love a good blueberry muffin, but even using my favorite gluten-free Krusteaz box mix still seems more indulgent than necessary. Gluten-free does not equal guiltlessly-good-for-you.

Enter my ramped-up, mini-muffins born of a gluten-free box mix. These babies have the bonus of:

1) Collagen powder full of every amino acid – thus making a high-protein addition. Learn more about collagen HERE

2) Unsweetened-but-naturally-sweet shredded coconut is:

• High in fiber to keep you feeling full longer and for easy digestion (see my article on fiber HERE)
• A good source of minerals
• High in fat BUT it’s from lauric acid, which is associated with good cholesterol

Learn more about coconut HERE and HERE:

3) Walnuts – which are an amazing source of Omega 3 fatty acids and fiber. Learn more about walnuts HERE:

So, let’s get cooking by starting with a mix – making it better, and controlling portion size.

Almost Homemade Gluten-Free Blueberry Muffin Mix

Preheat oven to 400 degrees or 375 degrees Convection

Grease 24 count mini-muffin pan

1 box Krusteaz Gluten Free Blueberry Muffin Mix

Blend in:

1 large handful of unsweetened shredded coconut – approximately ½ cup

1 large handful of pan-toasted walnuts (about five minutes in sauté pan, stirred frequently to avoid burning) broken up into small pieces- approximately ½ cup

Zest of 1 medium lemon

2-3 Tablespoons of Hydrolysate Collagen Powder

Follow package directions, adding:

¼ cup water

1/3 cup melted butter

3 eggs

I also add the juice of ½ of the lemon

Stir enough to incorporate all ingredients.

Fold in the rinsed blueberries provided in the mix

Spoon the batter into the prepared muffin pan and bake 11-13 minutes for mini-muffins. Use a toothpick to check for doneness.

Let muffins cool in the pan for two minutes, then loosen each from its spot and tilt in place to finish cooling. Gluten-free baked goods can get “steamed up” if left in place without air to circulate around them during cooling.

Freeze a dozen. Give six to your neighbor. Eat six over a few days.

Enjoy your treats!

In health-

Deidre

Also check out: deidreedwards.com