Green Frittata:

1 tablespoon olive oil

1 tablespoon Earth Balance Dairy Free Soy Free Butter

1 small onion, chopped

4 bella mushrooms, chopped finely

1 head of broccoli, cut into small pieces

2 pieces of roasted red peppers, chopped

8 eggs, wished with a fork

1 cup fresh basil, chopped thinly

1 teaspoon salt

1/4 teaspoon pepper

Instructions:

Heat olive oil and butter in a medium sized skillet over medium heat.  Add the onions, mushrooms and broccoli.  Stir frequently until broccoli is tender about 5-10 minutes.  Add whisked eggs, basil, salt and pepper.  Shake pan to distribute ingredients and cook for 2 minutes.  Sprinkle the chopped roasted red peppers and place into preheated oven at 400 degrees.  Bake for 12 minutes or until eggs are set.  Remove and set aside to cool.  Cut triangular wedges and enjoy.

NOTE:  Other greens can be substituted such as:  swiss chard, kale, cauliflower, zucchini, or asparagus.  Experiment and have fun as it is a great way to incorporate greens into your meals.

What do you plan to do with those scary Jack-O’-Lanterns now that Halloween is over? Let’s turn the scary into yummy! Here is a fun way to enjoy those pumpkins all while having a nutritious and tasty treat.   It’s also a great way to get the kids involved.  Try it out and let me know what you think.

Jack-O’-Lantern Smoothie

1/2 Cup Cooked Cubed Pumpkin

1/4 Container of Silken Tofu

3/4 Cup Almond Milk

1/2 Banana, Frozen

1 Teaspoon Vanilla

1 Teaspoon Cinnamon

1 Teaspoon  Nutmeg

Candied Pecans

1/8 Cup Pecans

1/2 Teaspoon Grapeseed Oil

1/2 Tablespoon Brown Rice Syrup

Heat pecans in a skillet with 1 teaspoon Grapeseed oil.  Once browned place in a bowl with brown rice syrup and let cool.

Skin pumpkin.  Scoop out center.  Then cut into cubes.  Cook about 1 cup of cubed pumpkins in boiling water until soft about 10-15 minutes. Place remaining cubed pumpkin into freezer bags and freeze for later use.  Drain and place into blender with remaining ingredients including the optional candied pecans.  Blend until smooth. Enjoy!

Serving: 1

Let’s break it down.  Our bodies are like a car.  Every so often you bring your car in for maintenance to make sure everything is working properly.  Although, a lot of the time they find that the parts are sick or need help.  In this case we have our car’s fixed.  We also feed our cars with gas to make them run.  Most cars need to be feed with the right type of gas such as unleaded or diesel.  If we use the wrong type of gas, our cars don’t work properly.

Our bodies are somewhat the same.  We go to the doctor’s to get routine checks to make sure that all of our body parts and organs are working good.  We also feed our bodies with food.  Food is what keeps us going and keeps our body parts in tip top shape.  Our bodies begin to take the good stuff it need when we begin chewing.  Thus, chewing is such an important part of making sure we are getting what we need.  Another part is the actual food.   We used to eat food that was grown from a local farmer, or in our own gardens or in a local store which back then was a lot of the time from the local farmers.  Today, we eat many foods with ingredients that are man-made such as, chemicals, additives, refined sugars, preservatives and fillers.   Do you think these things are good for our bodies?  Not so much.  Thus, some food is better than others.  As like a car, our bodies all need different types of food to make us run right.  Such as fruit, greens, sweet vegetables, grains, protein etc.  Without the right amounts of these types of foods our bodies begin to breakdown such as, feeling sick, tired, thirsty, gaining weight, not being able to focus, or having bigger problems such as diseases etc.

Our bodies also require oxygen and without the right amount of oxygen we can have another whole slue of symptoms, such as, feeling lightheaded, weak etc.  We get oxygen by breathing or through exercise.  Therefore, exercise is so important and needs to be a part of our daily routine.  So, today we need kids like you too be educated and take action so that others can see and hear how important it is to take care of our bodies.   If we don’t take good care of our bodies, then eventually our bodies start shutting down, one organ at a time and will eventually crash.  Are you ready to take action?

Watch this great cartoon clip!  It’s a vivid reminder why nutrition is so important and let me know what you think below.

As the temperature begins to drop we tend to consume more foods that are comforting and warming.  Many of us begin to eat more during the fall and winter months, whether it is a result of the types of foods we eat, the amount, or the factor that bathing suit season is over and we can hide a few extra pounds under those winter clothes.  Whatever the reason, now is a great time to start your “fall resolutions” and take charge of your health.  That way when spring approaches, you can find yourself ahead of the game and feeling great.

Why do we eat more:

Our bodies are accustom to the climates that we live in.  We gravitate towards foods that are in season or simply comfort us.  We tend to eat more cooling and water-based foods in the summer and spring (blueberries, raspberries, grapes, greens, zucchini and tomatoes) and we tend to eat more comforting and richer foods in the fall and winter months (soups, stews, breads, yams, squash, apples, all types of greens and pumpkins).  Therefore, our body naturally goes through a detoxing period during the spring and summer and provides warmth to our bodies during the fall and winter months.  This process is normal and important as our body is creating balance to survive during those seasons.  Our body is an intelligent computer that works hard at keeping our body at 98.6 degrees even with the extreme climates that we live in.  So, by eating seasonally, it’s our body’s natural way of keeping our body temperature balanced.

During these drearier, darker and colder months, our consumption of sugar also increases as most of us try to use sugar to treat the “winter blues” we all face.  This can create more problems as most foods today have high amounts of sugar already in them.  It is important to know how much and what type of sugar you are consuming.  Refined sugars simulate a temporary surge in the blood sugar level followed by an overproduction of insulin, which causes the blood sugar level to crash within hours.  This roller-coaster ride causes weight gain in most people, since insulin’s message to the body is to story excess sugar as fat.  It is also important to try to substitute with natural sugars such as, brown rice syrup, barley malt and maple syrup.  But at the same time, remembering that natural sugars are more concentrated, therefore needing smaller amounts.

Ways to live healthier this fall:

Fall foods can actually be healthier than some other seasons as they are generally packed full of essential nutrients such as: fiber, vitamin C, protein, and beta carotene.

Here are some simple tips to keep your fall foods healthy:

• Stews are popular during these months. Even though they are soothing and comforting, they can also be hearty and high in fat.  A great way to transform your stew is to add tons of fresh vegetables and “sprinkle” in the meat and potatoes using them only to flavor the stew.
• Soups are a great way to eat a variety of seasonal vegetables and at the same time create warmth and comfort during the colder months.  Even though soups are good for you, creamed and cheesy soups add in unnecessary calories.  A great alternative to cream is to substitute with the thicker vegetables by pureeing them, creating a healthier creamed soup.  Some vegetables I like to use are: cauliflower, broccoli, pumpkin, and butternut squash.
• Try celebrating the fall season with other sweet ways such as cooking with sweet vegetables or eating apples as they are in season and full of fiber, and other great nutrients.  Apples and sweet vegetables provide you with that sweet taste but, with healthier nutrients.  If you need a little more sweetness, drizzle your apple slices with a small amount of brown rice syrup as it is a natural sweetener and does not put your body on that sugar roller-coaster ride.
• Avoid mindless eating as it is important to be conscious of the amounts of foods that you are consuming.  Try to designate a place for only eating as your brain has a vivid memory and will think it needs to eat when in those places.
• Also, pre-measure your meals or eat with chopsticks as the amount and speed that you eat is important.  Our food takes 25 minutes to reach our stomachs and let our brains know that we are full.
•  Increase your energy by simply enjoying the beautiful fall weather.  We are so lucky in this areas as we have abundant parks, rolling hills, beautiful countrysides, and Cayuga Lake.  Fall only enhances those places as the leaves change colors and the air become crisper.  Get outdoors.  Begin to partake in the beauties of fall by taking a brisk walk with the family or a friend, biking the countryside, visiting and lending a helping hand at a local farm or hiking one of the local trails. The options are endless.
• As the days get shorter and darker, start planning ahead and learn to be creative around exercise.  Get active with your family or friends, plan late night indoor walks such as the mall or wake a few minutes earlier to exercise outdoors.  Physical activity is a great way to keep your blood flowing and build energy through those colder months.

How many of you know three fall foods that you could be eating, but just aren’t?

It’s less about willpower and more about having enough support.  We all know lots of things we could do to take better care of ourselves during the fall, but just don’t do them.  The key to success is having support.

Take a moment to check out my website at www.whollygreens.com where you can learn more about who I am and what services I provide and how those services can help you through the fall and winter blues!

Thank you for visiting my blog and look forward to hearing from you.

Click here to view one of my favorite fall recipes that I am sharing with you.

I wanted to share with you one of my favorite sweet fall dishes.  May you enjoy it as much as I do.  Also, check out my blog: Catch the Healthy Buzz this Fall!

Pumpkin Bisque Soup

 2 sprigs thyme

1 sprig sage

1 bay leaf

2 tablespoon Earth Balance Butter (for soy & dairy free use red one)

3 cloves garlic, minced

1 yellow onion, chopped

3 leeks, sliced thinly

1 celery, sliced thinly

3 1/2 cups pumpkin, skinned and cubed

2 quarts of chicken stock

Salt to taste

First, soak the leeks for 5 minutes in water  as they have an ability to soak up water and dirt.  Slice the leeks and celery.  Mince garlic and chop the onion. Then, melt butter in large sauce pan.  Add garlic, onions, leeks and celery to pan and saute until clear, about 2-3 minutes.  Once clear, add in cubed pumpkin and chicken stock.  Place your thyme, sage and bay leaf in the pan as I like to use fresh herbs to bring out the flavor of the pumpkin.  Cover and let cook for 20-30 minutes until pumpkin is soft.  Remove the bay leaf and sprigs of thyme and sage.  Place mixture in a blender or food processor.  Blend until smooth and transfer back to sauce pan.  Season with salt and enjoy.

Serving: 8-12

]]> http://whollygreens.wordpress.com/2011/10/26/a-sweet-fall-dish/feed/ 0 IMG_5384 whollygreens IMG_5384