Jan 202015
 

Are you needs for comforting, hearty foods to fight the bitter cold at odds with your attempt to desperately hang on to your New Year’s Resolution? If so, this is the recipe for you. In terms of comfort food, few things top a good hearty bolognese, so I attempted to make a meatless (gasp!), vegan (double gasp!) and super healthy version (ok, you get it). The shocking thing is, it totally worked.
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Despite being totally meatless, this sauce had a hearty meatiness to it, from the lentils and mushrooms. In addition to those two star ingredients, there are a whole lot of veggies hidden in there too, like carrots, shallots, celery, garlic, red pepper, and tomatoes. A little bit of red wine adds an extra richness that the sauce needs.
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The sauce also isn’t hard to make, and is all done in one pot like a soup or stew. I think the flavors continue to develop as it sits, so if you make this in advance and refrigerate it for a day or two it will be even more flavorful than if you eat it right away!
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Nutrition Highlights: Not only is this sauce meatless (that is if you skip the parm I sprinkled on top, oops), it’s also packed with nutrients. First off, it has tons of fiber from the lentils and all the veggies. The lentils also give you folate, protein, iron to name a few. There are so many veggies in here that talking about all the vitamins and minerals in there would just take way too long, but trust me this is seriously good for you. Now as to what you serve it over, that is up to you. If you’re trying to be SUPER healthy, try spaghetti squash or spiralized zucchini (or a mix of the two like I did). If you’re not ready to cold turkey the pasta, go for a whole wheat version and watch the portion size. Either way, this warm, hearty meal will keep you full and happy for hours, without derailing your 2015 resolutions.
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Lentil & Vegetable Bolognese
makes about 6 servings
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What’s in it:
2 Tablespoons olive oil
5 cloves of garlic, finely chopped
3 or 4 large shallots, finely chopped (about 1 cup)
2 large carrots, finely chopped (about 1 cup)
1 stalk of celery, finely chopped (about 1/2 cup)
1 red bell pepper, seeded and finely chopped
10 ounces cremini mushrooms, finely chopped (about 2 cups)
1 cup green lentils
1 tablespoon italian herbs (I used half fresh chopped thyme and half dried oregano, but use any that you like, fresh or dried)
1/2 teaspoon red pepper flakes (optional)
1/2 cup red wine
2 Tablespoons tomato paste
2, 14 oz cans diced tomatoes (low sodium or no salt added, if possible)
14 oz water (you’ll fill one of those empty tomato cans to measure)
Salt and Pepper to taste

How to make it:
1. Heat a large pot over medium-high heat. Add the olive oil then the shallots and garlic. Saute for about 1.
2. Add the chopped carrots, celery, and red pepper. Saute for about 4 minutes until veggies begin to soften.
3. Add the chopped mushrooms and saute for another 3 minutes.
4. Add the lentils and herbs and a little bit of salt and pepper to taste (and optional red pepper flakes). Saute for 2 minutes.
5. Add the red wine and satue for 2 minutes so the alcohol can cook off.
6. Add the tomato paste and stir to coat the veggie-lentil mixture. Pour in the diced tomatoes and fill one of the empty cans with water and add that as well.
7. Bring the mixture to a boil, and then reduce heat to simmer and cover. Cook covered for an hour, stirring occasionally. After an hour, taste and season with salt and pepper to taste. If the lentils are not soft enough, continue to simmer a bit longer. Adjust the thickness to your liking by adding additional water if necessary.
8. Eat right away, or for even better flavor, refrigerate for a day or two before eating it. Serve over whole wheat pasta, spaghetti squash, or spiralized zucchini, or anything else you can think of!
9. Optional- top with some parm. You’re eating a bowl full of vegetables–a little cheese if OK.
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Step 10- drink the remaining 7/8 ths of the bottle of wine. Your welcome.
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Dec 302014
 

Happy almost New Year! Although 2014 has been an incredible year, I am even more excited for 2015. In 2015 I’ll become an aunt (for the second time), become a wife (for the first time, thankfully), and will start my dietetic internship so I can FINALLY become a registered dietitian. A new year as big as this one calls for something especially fancy: enter truffle oil.
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Santa knows me so well and slipped a little bottle of the this delicious delicacy into my stocking this year. Not surprisingly, it didn’t take me long to start using it.
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This recipe is the perfect upscale munchy for your New Year’s Eve party. Despite the impressive flavor, it’s super easy to make. Simply pop some corn (either air popped or with oil in a pot), toss with truffle oil, plenty of salt, pepper, some parmesan and a few fresh parsley flakes for color.
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Nutrition Highlights: Although truffle oil seems decadent, it’s really similar to olive oil in it’s nutrition (as the base to most truffle oils is actually just olive oil). Used in moderation, it’s a healthy source of monounsaturated fat. Popcorn is a much healthier snack than most other salty snacks like pretzels and chips. That is because it’s all natural and minimally processed (it’s really just corn that you pop, duh) and very high in fiber to keep you full. The parmesan cheese in this recipe adds a great savory, saltiness, but you can just as easily leave it out if you want the recipe to be lower in fat and/or vegan.
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Truffle-Parmesan Popcorn
makes a big old bowl of popcorn (about 12 cups)
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What’s in it:
1/3 cup popcorn kernels
2 tablespoons sunflower seed oil (or other high smoke point veg oil)
2 teaspoons white or black truffle oil
Salt and pepper to taste
Optional:
3 tablespoons finely grated or shredded good parmesan cheese
2 tablespoons finely chopped fresh parsley

How to make it:
1. Pop your corn. For oil popped corn, place the oil in the bottom of a large pot along with 3 popcorn kernels and cover. Heat over medium high and wait until those kernels pop (that’s how you know the oil is ready). Once they pop, quickly add the remaining kernels and cover the pot. As the kernels start to pop, shake the pot frequently to allow the air to escape and prevent the popcorn from burning. Once the popping slows or stops, remove from the heat.
Note: Don’t want to pop your own corn? Buy PLAIN, natural microwave popcorn bags and pop a few bags instead.
2. While still in the warm pan, drizzle with the truffle oil, sprinkle with salt and pepper, 2 tablespoons of the parmesan and 1 tablespoon of the parsley. Shake so all the popcorn is evenly coated. Taste and add additional oil/seasoning as needed.
*Note: I do this in the still warm pan because I find the salt sticks better to the kernels when they’re still warm.
3. Transfer the popcorn to a serving bowl and top with the remaining tablespoon of cheese and parsley. Enjoy the truffley goodness!
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Here’s to a happy and healthy 2015!

Dec 222014
 

Anyone else feeling a little bit (figuratively and literally) sick of all the Christmas cookies and sweets? I have a very sweet these days, and even I am feeling a little bit overloaded by all of it. Here’s a recipe that proves that fruits and veggies can be just as festive as all those peppermint covered sugary chocolatey treats…well almost. Try this Winter Kale Salad which is as healthy as it is tasty and beautiful. To get on Santa’s nice list, serve it in a chip and dip platter so it looks like a wreath!
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There are so many different things you can put in this salad that would be amazing, but I decided on mostly red (roasted beets, pomegranate seeds) and green (chopped kale, granny smith apple, pistachios) with a little orange pop from some persimmons. The persimmons may have thrown off my red/green color scheme a tad, but I was intrigued by them so I bought a few. They are incredibly sweet and have a nice soft texture, kind of like a peach. If you can’t find persimmons, you can leave these out or just go with another winter fruit, like navel orange segments. A good dressing is key too, and this one is the perfect tart but slightly sweet mix, with lemon juice, mustard, vinegar, maple syrup, and olive oil.
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Nutritional highlights: We all know that holiday dining isn’t always a shining moment for healthful choices. This salad is a perfect addition to your holiday spread to solve that problem. Fill a big portion of your plate with this salad, and take it easy on the indulgences. There’s also some serious powerhouses in this salad. The kale, apple, and pomegranate seeds (and really all of the ingredients) have a ton of fiber that will keep you full…maybe even full enough to pass on dessert (but let’s be honest, probably not). The pistachios add healthy mono and poly unsaturated fats as well as B-6 vitamins and iron. Beets and persimmons are packed with antioxidants to help control inflammation in your body and ward of diseases. I served the salad with a little shredded pecorino on the side, but you can also mix it right in, as it adds a great saltiness that the salad needs. To keep the salad vegan you can leave it out.
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Winter Kale Salad with Persimmons, Beets, Apples, Pomegranate, and Pistachio
Makes 5-6 servings as a side (3 as a main)
*vegan* gluten free*
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What’s in it:

For the salad:
5 cups finely chopped kale
1 granny smith apple
4 red baby beets, cut into 1 inch pieces and roasted
3 fuyu persimmons, cut into wedges
1/3 cup pomegranate seeds (from about ½ large pomegranate)
1/3 cup shelled roasted pistachios, roughly chopped
Optional: 1/3 cup shredded pecorino cheese (omit for vegan version)

For the dressing:
1 tablespoon Dijon mustard
2-3 tablespoons fresh lemon juice (juice from one juicy lemon)
2 tablespoons apple cider vinegar (or another light vinegar like champagne vinegar, white wine vinegar)
2 tablespoons pure maple syrup
½ teaspoon salt
¼ freshly ground teaspoon black pepper
1/3 cup extra virgin olive oil
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How to make it:

1.If you are roasting your own beets, preheat your oven to 425. Scrub and dry the outside of the beets but no need to peel. Cut off a tiny bit on the top and bottom end, and cut the beets into 1 inch chunks. Toss with olive oil, salt, and pepper, and roast for about 40 minutes, until the beets are tender. Alternately, you can buy already steamed or roasted beets and skip this step.
2.Prepare the remaining ingredients. Seed you pomegranate, chop the nuts, dice the apple and cut the persimmon (no need to peel skin). Chop the kale so it is small chunks, almost like a slaw. This will help the leaves get very tender as they sit in the dressing.
3.Prepare the dressing by mixing the first 5 ingredients together and then whisking in the oil gradually. Taste the vinaigrette to see if it needs more of anything (too acidic? Add more oil or maple syrup. Too bland? Up the salt and pepper).
4. Toss together the kale, apple, persimmon, beets, and all but 2 tablespoons of the pomegranate, pistachios, and pecorino. Toss with the dressing, adding gradually and tasting until it is your desire of dressed-ness.
5. To serve as a wreath, pour the salad into a chip and dip tray and sprinkle with the remaining cheese, pom seeds, and pistachios. Enjoy this festive, flavorful, and nutritious salad!
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Leave the leftovers (if you have any) out of Santa this year instead of cookies and maybe he’ll be looking a little fitter in his suit next year!
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Dec 082014
 

As the weather’s been getting colder, I’ve started to crave warm, comforting foods to initiate my impending winter hibernation. I don’t know what got into me, but somehow I came home from grocery store with a bag of russet potatoes. I can’t remember the last time I bought a standard, non-sweet potato. I have to say, potatoes are pretty underrated both in taste and nutrition, and this healthier version of a comforting classic was even better than I imagined it would be. Watch out yams, spud’s making a comeback.
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I’m not sure what it was that made these simple tots so freaking tasty. Maybe it was the perfectly baked potato, or the spicy garlic roasted broccoli and onions, the sharp cheddar, the creamy greek yogurt, or the quinoa, but whatever it was, a little magic happened inside these potatoes. The key is a perfectly seasoned filling, so don’t skimp on the salt and pepper. And a melty crusty cheesy top doesn’t hurt either.
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Here’s how it happened. Potato gets baked. Potato gets scooped. Potato gets stuffed. Potato gets baked again. Potato gets eaten. Fast.
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Nutrition Highlights: Potatoes have gotten a little bit of a bad rep in all the low carb madness that has ensued in recent years. But the truth is, potatoes are super healthy in moderation. They are the world’s number one non-grain crop for a reason. They are packed with vitamin B6, potassium, fiber, and lots of other vitamins and minerals. One medium baked potato only has about 150 calories, not bad. Stuffed potatoes often ruin all these health benefits by smothering it in sour cream, butter, and tons of cheese. This recipe adds protein in the quinoa, lowers the calories and carbs by scooping out some of the potato, lowers the fat by using greek yogurt and just a little bit of cheese, and ups the fiber and vitamins with lots of broccoli. The potato is pretty stuffed but you won’t be (just comfortably full).
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broccoli, cheddar, & quinoa stuffed potatoes
makes about 3 medium potatoes
* vegetarian * gluten free *
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What’s in it:
3 small to medium russet potatoes
1.5-2 cups small broccoli florettes
1/4 white onion, roughly chopped
1 Tablespoon olive oil
1/2 teaspoon garlic powder
1/4 teaspoon red pepper flakes
Salt and pepper to taste
1/2 cup cooked quinoa
1/4 cup plus 3 tablespoons shredded cheddar or mixed cheese
2 tablespoons plain greek yogurt

How to make it:
1. Preheat your oven to 400. Wash and dry your potatoes. Rub the exterior with a little bit of olive oil and sea salt and place on a baking sheet or in a cast iron skillet. Bake for about 1 hour or until you can easily pierce with a fork.
2. Meanwhile, spread the broccoli and onions on a small baking sheet and drizzle with olive oil, sprinkle with garlic powder, red pepper flakes, and plenty of salt and pepper.
3. When the potatoes are done, remove and turn the oven up to 425. Roast the broccoli-onion mixture for about 10-15 minutes until broccoli is beginning to brown on the edges.
4. Meanwhile, prepare your potatoes for stuffing. Using a paring knife on an angle, remove an oval shaped top from each potato. Scoop out the filling of the potatoes so only a 1/4 inch layer remains.
5. Make the mixture by combining 1/2 cup cooked quinoa, 1/2 cup of the remaining potato filling (the rest you can toss or save for another recipe), 2 tablespoons of plain greek yogurt, 1/4 cup cheese. When the veggies are done, add the roasted broccoli and onions and stir until well combined. Taste the mixture and season with additional salt, pepper, garlic powder, or chili flakes, as needed.
6. Stuff each potato with as much of the mixture as you can squeeze in there. It’s OK if the stuffing goes over the top a bit. Top each potato with 1 tablespoon of shredded cheese and broil for about 2 minutes until the cheese is bubbly and beginning to brown.
7. Enjoy these amazing potatoes right away or wrap individually in foil to enjoy throughout the week! I loved them topped with a little hot sauce, because why not.
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Nov 112014
 

There is one great thing about the recent drop in temperatures…soup season is back! I typically stick to chunky vegetable soups and chilis, but I decided to see why people love creamy blended soups like butternut squash so much. I get it now.
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I think butternut squash soups can be too sweet sometimes, but not this one. It was loaded with spicy red curry paste, and savory garlic and onions, to contrast with the sweetness from the butternut squash and coconut milk. Topped with some crushed peanuts, pomegranate seeds (it works, I swear), and cilantro leaves, this was the perfect lunch all week long.
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Nutritional highlights: Butternut squash, like many winter squashes, is packed with beta carotene, which can be used in the body like Vitamin A, promoting healthy vision. It also has a lot of fiber, good for keeping things regular as well as lowering cholesterol. This soup is creamy, but still totally vegan! Light coconut milk and the natural starches in the squash give it the creamy texture we’re looking for without adding too much extra fat. The oil used in this soup is also coconut oil, which is a hot item right now. The research is still new, but coconut oil may be helpful with heart disease prevention, weight loss, and keeping our immune systems at their best (which we could all use this time of year).
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Thai Red Curry Butternut Squash Soup
makes 6 small or 4 large servings
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What’s in it:
2 tablespoons coconut oil
1 onion (yellow or vidalia), chopped
1-2 teaspoons (depending on preference) grated fresh ginger
4 garlic cloves, minced
3 cups low sodium vegetable broth
1 butternut squash, peeled and cubed (about 5 cups)
1 14-oz can light coconut milk
1/4 cup red curry paste
1/4 tsp. salt, plus more, to taste
Juice from 1 fresh lime
Toppings: Cilantro leaves, chopped peanuts, pomegranate seeds

How to make it:
1. In a large pot over medium heat, head the coconut oil.
2. When it’s melted, add the onions and garlic and cook until softened, about 5 minutes.
3. Add the ginger and curry paste, and cook for another 3 minutes, stirring frequently.
4. Add the squash cubes and vegetable broth. Increase the heat to high and bring to a boil. Reduce heat, cover and simmer until the squash is softened, about 20 minutes.
5. Let it cool slightly, and blend the soup until smooth (using an immersion blender or by transferring to a blender).
6. Return mixture to the pot and stir in coconut milk, lime juice, and salt (adding more to taste). Cook the soup on medium/low for another 10 minutes until it’s warm throughout.
7. Serve topped with peanuts, pomegranate seeds, and cilantro leaves. Enjoy!
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You can store leftovers in the fridge for about a week, or freeze extra portions for your winter hibernation that we all know is coming.
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Stay warm!
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Oct 262014
 

My definition of “pizza night” has evolved quite a bit over the years. As a kid, it usually meant a joyous visit from the domino’s delivery guy. It wasn’t until a few years ago that I discovered the magic of making your own pizza. I started off simple, with margarita pizza, maybe a few mushrooms if I was feeling crazy. Over the years I’ve made some burnt pizzas, some soggy ones, and even set off a few smoke alarms (don’t worry, no one was harmed in the making of this blog post). But ladies and gentleman I think I have finally found my pizza groove. Since mastering the process, I’ve gotten a little fancier with the ingredients, and this may be my favorite creation yet.
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This recipe highlights two of my favorite fall ingredients–apples and brussel sprouts. The process to make this beautiful fall pizza is actually way easier than you may think. First you saute some shallots, garlics, and shredded brussel sprouts, seasoning them with some salt, pepper, and lemon juice. You top your partially cooked pizza crust with the shredded brussel sprouts, top with sliced apples, sprinkle with cheese, finish cooking, and finish with a drizzle of balsamic glaze and some toasted nuts.
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A few keys to success for making this pizza (and any pizza).
1. The crust. If you can, find a pizzeria that makes whole wheat pizza and will sell you the dough. In not, whole foods and other grocery stores usually sell it.
2. A hot oven. Like, really hot. Basically turn it up as high as it goes, or about 450-500 degrees. You want to let your pizza stone or baking pan get hot in the oven before putting the pizza on it. This will help ensure your crust is crispy on the outside but soft on the inside.
3. Don’t get sauce happy. Too much or too watery of a pizza sauce will result in soupy pizza. I’ve been loving pizza like this one that really don’t have a sauce at all, and just get their moisture from the toppings and some olive oil. Tomato sauce is fine too, but try to get one that is thick and not watery, don’t don’t use too much.
4. The toppings. Good quality cheese, veggies, and pretty much anything you can think of. Don’t get trapped in the margarita pizza box. This recipe has the perfect combination of sweet and savory, and a great mix of textures. Get creative and have fun!
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Nutrition highlights: While take out pizza can derail a healthy diet, making your own doesn’t have to. By using whole wheat crust, you get additional fiber, and by making it yourself you can be sure to roll it out very thin. This recipe also has a ton of nutrients and fiber that come from the brussel sprouts and apples. Making your own pizza also means you have control over the amount and type of cheeses you use. Instead of covering the whole pie, just sprinkle a little bit on–you still get the melty cheesy flavor without drowning in high fat cheese. When you make your own pizza, don’t forget to make a big salad to go with too, and stick to only two small slices and all the salad you want! I’m still working on that part…
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Apple & Brussel Sprout Pizza
makes 1 medium pizza (about 3 servings)
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What’s in it:
Whole wheat pizza dough (a ball about the size of a grapefruit)
1 tablespoon olive oil
2 cups of shredded brussel sprouts
1-2 shallots, chopped
3 cloves of garlic, minced
1 tablespoon lemon juice
Salt and pepper to taste
1 large apple, thinly sliced
4-6 oz of cheese (I used 2 oz goat cheese and about 3 oz shredded mozzarella)
2 tablespoons roughly chopped pecans (or pistachios, hazelnuts, or walnuts)
Balsamic glaze, to drizzle (be sure to use balsamic glaze and not just vinegar, unless you reduce it first)

How to make it:
1. Make the brussel sprout mixture. In a large saute pan, heat 1 tablespoon olive oil over medium-high heat. Add the shallots and garlic and saute for about a minute until fragrant. Add the shredded brussel sprouts and lemon juice, and saute, stirring often for about 5 minutes or until softened and beginning to brown. Set brussel sprout mixture aside. *can be prepared in advance and refrigerated until ready to use
2. When ready to make the pizza, heat your oven to 450 or 500, and leave your pizza stone or baking sheet in the oven while it pre-heats. Be sure to let your pizza dough sit at room temperature for at least 30 minutes before starting.
3. On a piece of parchment paper, press and stretch your pizza dough until it’s at the desired thickness.
4. Once oven is preheated, remove your pizza stone from the oven. Sprinkle it with rough corn meal (or flour if you don’t have it) so the dough doesn’t stick to the stone. Transfer the pizza dough from the parchment onto the stone. Return to the oven and cook for about 3-5 minutes until the dough is beginning to brown.
5. Remove the stone from the oven and assemble your pizza. Spread evenly with the cooked shredded brussel sprouts, then a layer of apple slices. Sprinkle with the cheese and top with chopped pecans. Return to the oven and cook for another 4-5 minutes, until cheese is bubbly and beginning to brown.
6. Remove from the oven and let the pizza sit for a few minutes before eating. Drizzle with balsamic glaze, slice, and enjoy!
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Now THAT is how you pizza.
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Oct 142014
 

Some people may be getting a little tired of the pumpkin spice EVERYTHING that is popping up everywhere, but let me tell you, I am NOT one of them. It’s finally fall–arguably the best season of all–so bring on the scarves, booties, brussel sprouts, apples and pumpkins. In the fall nothing is safe from being pumpkinized, and that’s exactly how it should be. Because I love pumpkin spice as much as the next 20-something female in New York City, I made this amazing and super healthy Maple Pumpkin “Pie” Parfait with Greek Yogurt, Granola, and Chia Seeds.
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If I could eat a slice of pumpkin pie covered in whipped cream every day of October and November, I would. Unfortunately I was not blessed with a metabolism that allows me to do this, so I have to get creative. As a disclaimer, this is certainly less decadent than a traditional pumpkin pie and I wouldn’t necessarily recommend serving it to your guests on Thanksgiving, but I do think it’s the perfect every-day snack, breakfast, or dessert for you to enjoy all fall. It was also incredibly easy to prepare–simply whisk pumpkin puree with spices, vanilla, and a little maple syrup, and layer it with greek yogurt and your favorite toppings (like granola, nuts, dried cranberries, chia or toasted coconut).
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Nutritional Highlights: Let’s talk about pumpkin, pumpkin. I know we don’t usually think that the healthiest foods come out of cans, but this is an exception. Canned pumpkin puree is really great for you, and way way way less labor intensive than roasting and pureeing your own pumpkins (although if you do that, more power to ya). First of all, it only has about 90 calories in a whole cup (and for each serving of this recipe you’ll only be eating about 1/2 a cup). Additionally, it’s high in fiber (7g per cup) which means a lot of great things for your body–keeps you full, helps keep things moving (if you know what I mean), and may also reduce your risk for heart disease by controlling your cholesterol. It has a ton of vitamin A which is important for vision as well as normal cellular functioning in the whole body. In this recipe, we up the nutrition even more by adding greek yogurt, which is high in protein and calcium, and chia seeds which are high in fiber. This is truly a guilt-free dessert that will satisfy your sweet tooth, keep you full and energized, and help you cozy up to fall.
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Maple Pumpkin “Pie” Parfait with Greek Yogurt, Granola, and Chia Seeds
makes 4 servings
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What’s in it:
1 15-oz can of pure pumpkin puree
2 tablespoons good quality maple syrup (less if you are watching sugar intake)
1 teaspoon vanilla extract
1 teaspoon pumpkin pie spice
1/2 teaspoon cinnamon
2 cups non-fat greek yogurt (recommend plain but if you need extra sweetness vanilla would work)
Toppings: Low fat granola, chia seeds, dried cranberries, chopped nuts, toasted coconut

How to make it:
1. In a bowl, whisk the first 6 ingredients. For a chilled parfait, refrigerate mixture for at least 30 minutes or keep your can of pumpkin in the fridge before you begin.
2. Prepare your toppings. You can use any combination you like, but I mixed about 1/2 cup plain low fat granola with 1-2 tablespoons each of chopped pecans, chia seeds, dried cranberries, and toasted coconut. You can also just choose a granola that already has some of those ingredients.
3. Prepare your parfaits: Start with a scoop of the pumpkin mixture (about 1/4 cup), top with a layer of greek yogurt (about 1/2 cup), sprinkle with some of your toppings, top with another 1/4 cup pumpkin puree, and additional toppings. Repeat for the remaining parfaits, or if you’re just making one serving at a time, store the components separately until you whip up your next one.
4. Serve chilled and enjoy!!
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Yum. Enough said.
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