Mood and Food - Connect the Dots

Mood and Food

3 Nutritionally Related Mood Triggers

and

6 Simple Ways Food Helps Regulate Mood

 

  

 

Mood Swings – Nutritionally Related Trigger #1 – Hypoglycemia

 

Hypoglycemia – a fancy name for low blood sugar level. Hypoglycemia occurs when:

• Your body's sugar (glucose) is used up too quickly
• Glucose is released into the bloodstream too slowly
• Too much insulin is released into the bloodstream

Although it is most common in people with diabetes, it can happen for healthy people from time to time as well, especially when there is big fluctuation in blood sugar level, or if a person hasn’t eaten for a long period of time.

Skipping meals, not eating enough during meals, genetic tendency for low blood sugar and not compensating by adding extra meals or snacks can all contribute to hypoglycemia.

There are a few ways to alleviate mood issues caused by hypoglycemia:

§       Eat meals that are low in glycemic load: substitute refined grains with whole grains, include a generous amount of vegetables, and a moderate amount of protein and good fats which can slow down the absorption of carbs.

§       To keep blood sugar levels even, experiment with having 5 – 6 small meals or snacks a day, instead of 3 big meals.

§        Avoid as much as possible processed foods, and anything that contains sugar and refined carbohydrates.

If you need extra help with balancing blood sugar level, there are a few things that you can take to supplement your nutritional intake The basics are:

• Good multivitamin to deal with backlog of deficiencies
• Vitamin C
• Essential fatty acid – fish oil supplement, omega 3

Mood Swings – Nutritionally Related Trigger #2 – Gluten Intolerance

 

Gluten intolerance can trigger mood swings, depression and anxiety.

People who are gluten intolerant can suffer from mood problems, depression and anxiety when they eat foods that contain gluten. In children, this can also be expressed as learning disabilities or behavioral issues such as hyperactivity. Gluten can damage the brain and nerves of gluten-sensitive people. The symptoms from gluten occur through its action on the nervous system and affect brain function.

Gluten intolerance often expresses itself as chronic bowel problems, especially constipation, and cravings for gluten-containing foods such as refined sweets and starches.

The best way to find out if you are gluten intolerant is to eliminate gluten from the diet and challenge after 2 weeks – meaning adding gluten-containing foods back into the diet and observe the reaction.

Here are some gluten-free grains that you can explore: brown rice, buckwheat, amaranth, cornmeal (polenta), millet, quinoa, wild rice and oats/oatmeal (sometimes oats can contain gluten due to content, contact or contamination during the manufacturing process).

Mood Swings – Nutritionally Related Trigger #3 – Neurotransmitter Dysfunction

Our brain depends on neurotransmitters to transmit signals. Neurotransmitters are made of amino acids, which come from protein in our food.  The brain is protein dependent, it needs amino acids, which makes up protein, to manufacture these neurotransmitters.

Neurotransmitters that regulate mood also regulate our appetite. When we become deficient in our neurotransmitters, we start craving carbs and sugars. The more deficient, the more cravings we have for bad carbs such as refined sugar and processed carbohydrates.

If dietary improvement is not enough to relieve the depression and anxiety, and to counteract the cravings for “bad mood foods” such as refined carbs, sugar, corn syrup, fructose-based substances etc., then supplementation may be necessary. This is called amino acid therapy – the process is to identify negative mood and see what nutrient supplement that are most useful for the symptoms.

The most common reason for depression is serotonin deficiency. The precursor of serotonin is tryptophan, which is the first to be lost in a low calorie diet. It is most common for people who skip meals and are addicted to empty calories.

However, not everyone is suitable for amino acid therapy – particularly if you have pre-existing conditions or are taking other prescription medication. Never try to self-prescribed – always consult a qualified professional before taking amino acid supplements.

 6 Simple Ways Nutrition Helps Regulate Mood

 #1. Eat regularly: Food is fuel; skip a meal and you'll feel tired and cranky.

#2. Don’t skimp on carbs: Carbohydrates have long been demonized, but your body needs carbs to produce serotonin—a feel-good brain chemical that elevates mood, suppresses appetite, and has a calming effect.

Only complex carbs—high in fiber and packed with whole grains—have a positive effect on mood, whereas simple carbs such as candy, cake, cookies, and other sugary choices, bring you down. Need a quick mood boost? Try a healthy carb snack, like a couple cups of air-popped popcorn or half a whole-grain English muffin.

#3. Get enough omega-3 fatty acids: Omega-3s—found in fatty fish like salmon, mackerel, and sardines—improve both memory and mood. Most experts recommend at least two servings of fatty fish per week; other sources include ground flaxseeds, walnuts, canola oil, and omega-3-fortified eggs.

#4. Get enough of these nutrients: iron, vitamin B1, B6, folic acid, selenium, and vitamin D.

#5. Watch your fat intake: Greasy choices—particularly those high in saturated fat—are linked to both depression and dementia.

#6. Moderate your caffeine intake: In moderate amounts, caffeine can enhance physical and mental performance, but too much can spur anxiety, nervousness, and mood swings. Stick to one or two cups daily to dodge the negative effects.

Hormonal Balance and Mood (PMS)

For us ladies, staying emotionally balanced is always more challenging during “that time of the month”. The hormone fluctuations that we experience during our periods can be particularly challenging for some.

Vitamin B6, zinc, magnesium and GLA have been shown to alleviate PMS. For some kinds of PMS, hormonal changes disturb blood sugar control and bring on sugar and stimulant cravings, as well as symptoms of tiredness and irritation. In this case, eliminating sugar and stimulants from the diet, as well as eating complex carbohydrates and fruits in small quantities and often, can often help relieve the symptoms.

If these dietary changes cannot help completely resolve the issue, you may then want to see if your PMS is due to estrogen-dominance or relative lack of progesterone. This condition may be brought on by prolonged use of birth control pills, and will need testing and correcting by a qualified health professional.

Chia Seeds - 5 Reasons to Eat Them!

I love chia seeds so much and here are just 5 reasons why:

1.  They have twice as much protein as other seeds or grains, providing all the essential amino acids in an easily digestible form.
2.  They have three times the antioxidant strength of blueberries.
3.  They are the richest plant source of Omega-3 fatty acids, (the vital fats that protect against inflammation—such as arthritis—and heart disease).  They have twice as much as wild salmon.
4.  They are easier to digest than flax seeds and they don't need ground up.
5.  They make a delicious drink in minutes, called Chia Fresca, and it is so hydrating.

There are so many more reasons than 5 to eat Chia seeds.  They are shown to help with high blood pressure, weight loss, and blood sugar control.  They have 5 times more iron than spinach, 2 times more potassium than bananas, and 5 times more calcium than milk (plus boron which is a trace mineral that helps transfer calcium into your bones).


What a great plant-based source of all these great nutrients!  And they are so much fun and so easy to use.  Add them to your morning smoothie, make Chia Fresca, Chia Pudding, and many other wonderful recipes.

'Chia Fresca'

2 tsp chia seeds
10oz pure water
juice of one lemon or lime
agave syrup or raw honey to taste

This is still a popular drink in modern-day Mexico. Simply stir the ingredients together and enjoy.

Raw 'Rice Pudding'

4-5 tbsp chia seed
2 cups almond milk
raw honey or agave syrup to taste

Combine the ingredients to your taste. Leave the chia to soak for at least 10 minutes before consuming. You can also add other flavours like vanilla, cinnamon or cardamom.

Learn more: http://www.naturalnews.com/022468_chia_seeds_food.html#ixzz1dcyLsmeo 

and http://www.nutsonline.com/cookingbaking/chia-seeds/premium.html

Healthy Halloween Recipes eRecipe Book

Free Download
"Healthy Halloween Recipes"
is available for a few more days.  Get recipes for great healthy halloween treats.  Here are a few of the recipes:

Apple Bites
Carrot Fingers
Creepy Cheesy Fingers
Creepy Eyeballs
Eyeballs You Can Eat
Goblin Smiles
Dried Fruit Eyeballs
Watermelon Brains
Monster Avocado Dip
Healthy Jack O’Lantern

Apple Teeth
Banana Ghosts on a Stick
Deviled Eyeballs

Here is the link:
Healthy Halloween Recipes eBook

Healthy Pumpkin Latte

I love pumpkin latte's in the fall -- a little bit of a comfort food on a rainy fall day like today.  But I am off sugar and prefer to use mainly Stevia. 

I just thought I'd look up the sugar content in a Starbuck's Pumpkin Latte so I could make a rational decision on how many I might want to consume this fall, if any. 

I usually get a grande size and I have to admit even I was surprised at how much sugar is in it.  Without the whipped cream it has a whopping 47 grams of sugar!

Just for a bit of perspective here, a Snickers bar has 30 grams, which is too much for me for a treat.  So you can see, I won't be having any Starbucks Pumpkin or other flavored latte's this fall.  

But, I did make one at home that was so delicious.  I used Stevia which is an all natural sweetener with no calories, or harmful effects to the body.  I actually had some freshly cooked pumpkin that I was making pumpkin soup from yesterday, so here's how I made it:

Healthy Pumpkin Latte

Make a simple sugar with Stevia:

2-3 packets of Stevia (to taste)

1 cup water

Bring it barely to a boil, simmer and stir for a minute or so.

Add:

4 TBS pumpkin puree 

2 tsp of pumpkin pie spice 

(or  just cinnamon).

Simmer for a few minutes.  Cool and refrigerate.  Should keep a week or two in fridge. This should make a few latte's.

Add 2 TBS to your steaming hot coffee and stir with a mini whisk.  Add steamed milk & stir.  I like a little foam too, but don't have a milk steamer.  I looked online and found a great way to make it in a jar, by shaking!

Steamed Milk (without a steamer)

1 cup organic half and half, put it in a jar with a lid and shake it vigorously for about a minute.  Then microwave it for about 30 seconds. lt makes the foam hold up well and heats the milk.  Pour the milk into the coffee & pumpkin mixture, holding the foam back with a spoon, then top with foam and a sprinkle of nutmeg.  

This is REALLY good.  If you don't happen to have fresh cooked pumpkin, you can open a can of organic pumpkin puree.  You can also use milk or low fat milk, but won't get quite as much foam. 

You are saving 47 grams of sugar, so enjoy, gullt-free!

Download your Healthy Halloween Recipes Book

Healthy Halloween Recipes

Get this fun and fabulous recipe book for your kids or your Halloween parties!

Here are some samples of what's in the Recipe Book:

Apple Bites
Carrot Finger
Creepy Cheesy Fingers
Creepy Eyeballs
Goblin Smiles
Watermelon Brains
Banana Ghosts on a Stick

and so much more!

Click on the link above to download.
  

How to Make Deviled Eyeballs

A spooky spin on traditional deviled eggs, these snacks are sure to delight your Halloween guests.

Supplies Needed:                                                                       
6 eggs
¼ mayonnaise
½ teaspoon of vinegar
1 tsp mustard
Salt and pepper
Green food coloring
Sliced black olives
Red food coloring

Also, keep on hand a pot to boil the eggs, a small bowl, fork, spoon, cutting board, knife and a toothpick.

Step 1: Hard Boil the Eggs
Place the eggs in a small pot and cover them with water. Place on high heat on the stove. Once the water starts to boil, set the timer for about 12 minutes, so the yolks will be hard.

Once you have finished boiling the eggs, run cold water over the pot and let the eggs cool down. This will make it easier to peel the eggs.

Step 2: Peel the Eggs
Next peel the all the eggs. Discard the shells and place the peeled eggs aside.

Step 3: Slice Eggs
Now you’re ready to slice the eggs. Slice each one lengthwise.

Step 4: Remove Yolks
Carefully remove the yolks from each egg half. You can use your finger to gently push the yolk out.

Step 5: Prepare the Filling
Start by mashing the yolks with a fork.
Mash until the yolks are completely crumby in texture.
Next, add ¼ mayonnaise.
Next add ½ teaspoon of vinegar.
Then add 1 teaspoon of mustard.
Add salt and pepper to taste.
Then mash until creamy in texture.
Now add 2-3 drops of green food coloring.
Continue to stir the mixture until the coloring is evenly distributed.

Step 6: Assemble the Eggs
Now you’re ready for the final preparation of your eggs. Start by spooning the green mixture into each of the eggs.
Then add a sliced olive to the middle of the green mixture, to create the appearance of the iris.
Then place a small amount of red food coloring at the end of a toothpick and make small lines on the egg white to mimic bloodshot eyes.
Repeat for all the egg and place on a festive plate to serve.

Mini Zucchini Millet Muffins - Gluten Free

Mini Zucchini Millet Muffins

Gluten Free.  You can make these dairy free by substituting water for the milk.  Still wonderful.

Preheat oven to 425 degrees F. 

Line muffin pan with baking cups.  You can use either mini (so cute) or regular muffin pans, just adjust baking time.

Mix together in a small bowl:

3/4 cup of warm milk of choice
1 tablespoon raw apple cider vinegar

Let stand for 30 minutes while you prepare the rest.

Mix together in a large bowl:

2 cups millet flour (freshly ground if you have a Vita-Mix )
2 tablespoon freshly ground flax seed
1 teaspoon salt
1 teaspoon baking soda
1 teaspoon ground cinnamon

1/4 teaspoon nutmeg

 Mix well then add:

1/3 cup of coconut oil (melt if needed)
2 eggs, lightly beaten
1 cup of grated zucchini
1 grated apple or ½ cup grated carrots

¼ cup organic agave syrup or maple syrup (optional)

Add contents of small bowl and combine well. Fill muffin pans 3/4 full. Bake mini muffins about 10 minutes, or until a toothpick comes out clean.  Bake regular muffins about 15-18 minutes or a toothpick comes out clean.  Remove from oven, cool slightly and remove from pan.  These are delicious served warm with butter or add some maple syrup or honey for a sweet treat.

PS: You can use other flours and oils, but these are my favorites since I am not eating wheat.  Millet is similar to corn meal but I love the flavor for a change. 

Coco-Choco-PB Energy Bites

Coco-Choco-PB Energy Bites

Last night after dinner I was really wanting a chocolate or sweet treat and my food supply was sadly missing anything along those lines.  Usually I can find something for my sweet tooth that is satisfying and healthy, even if its a tablespoon of peanut butter, but alas I was also out of that.  It was a little late and too rainy to run to the store, and I made do with a cup of tea.

So today I decided to whip up some healthy, tasty  tidbits of chocolatey goodness to keep in the fridge or freezer for the next time my sweet tooth kicked in.  They turned out really well and are very satisfying as well as very easy to make.  All the ingredients are healthy too, so win/win for me!

Here is the simple recipe

These are dairy-free, gluten-free and raw.  You could also substitute a different natural sweetener if needed.  So simple, here is the recipe:

1-1/2 cups shredded organic coconut
1/2 cup organic cocoa powder or cacao
1 tablespoon organic extra virgin coconut oil (melt if needed)
1/4 cup organic agave nectar
2 tablespoons organic Crunchy Peanut or Almond Butter
1/2 tsp. vanilla extract
pinch of sea salt

Stir all this together until well mixed and shape into balls.  You can cover with a little finely shredded coconut if desired (I used the Vita-Mix to make the coconut flakes very fine).  Keep in refrigerator.

Cool Cucumber & Feta Salad

Cucumber & Feta Salad

 

So refreshing and you can make it in just a few minutes.

2 large cucumbers

¼ cup feta

¼ cup greek-style plain yogurt

2 tsp. fresh lemon juice

½ tsp sea salt

1 small jalepeno, diced

Chopped mint leaves to garnish

Chop cucumbers into 1 inch cubes, add other ingredients and stir.

Chill and serve.

Quinoa Salad

Quinoa (pronounced KEEN-wah) is becoming a popular grain in America these days, and rightly so.  It has the highest nutritional profile and cooks the fastest of all grains.

It is an extremely high-energy grain and has been grown and consumed for about 8,000 years on the high plains of the Andes Mountains in South America. The Incas were able to run such long distances at such a high altitude because of this powerful grain.  According to Wikipedia, the Incas, who held the crop to be sacred^, referred to quinoa as chisaya mama or 'mother of all grains', and it was the Inca emperor who would traditionally sow the first seeds of the season using 'golden implements'.

 

Quinoa is gluten-free and easy to digest.  It contains all eight amino acids to make it a complete protein.  It strengthens the kidneys, heart, and lungs.  It is high in B vitamins, iron, zinc, potassium, calcium and vitamin E. 

I often cook a pot of it on Sunday and will have it for breakfasts or lunches during the week.  For breakfast, just reheat in a little nut milk and add nuts, cinnamon, and honey.  For lunch, drizzle on a little olive oil and sea salt, then add whatever chopped veggies you like.  My favorites are avocado and tomatoes.   I have really grown to love the flavor, nutrition, and versatility of this super grain.

Here is a simple and tasty salad recipe with cooked quinoa.

Quinoa Salad

3 cups cooked Quinoa

1/4 cup lime juice

1/2 cup olive oil

1/2 cup parsley, chopped

1/4 cup chopped onion or scallion

1 tomato, chopped

Few olives, thinly sliced

Sea Salt 

 Combine all ingredients in a bowl and serve at room temperature.  

Quinoa

Healthy Homemade "Mounds" Candy Bars

After making the homemade Peanut Butter Cups in the previous post, I had to try the Mounds Candy Bars recipe also.  These are so good and if you like coconut I think you will agree.   

Thanks to the Nourishing Gourmet for this great healthy alternative to candy bars, which includes healthy coconut and coconut oil, and no sugar, just a small amount of raw honey.  Really Yummy!

“Mounds” Candy Bars
  Makes 12 Large

1 1/3 cup unsweetened coconut flakes
1/2 cup of coconut oil
1/4 cup of honey (raw is nice)
1 teaspoon almond extract
36 almonds, left whole or chopped (your choice)


1-Melt the coconut oil and honey over low heat until just melted. Whisk to combine. Add the almond extract and coconut flakes.

2-Now take out your muffin tins (you will need a 12 compartment muffin tin). In each compartment, place three almonds, or divide the chopped almonds) Then, divide the coconut mixture, making sure you get an even mixture of coconut flakes and coconut oil. Place in a freezer (make sure it’s on a flat surface), and freeze until hard (about 30 minutes).


Now it’s time for the chocolate! You will need:

3/4 cup cocoa powder (not dutch cocoa)
1/4 cup of honey (I used a scant 1/4 of a cup)
1 cup coconut oil
1 tablespoon vanilla extract

3-Combine these ingredients in a 2 cup glass measuring glass and place in a pot of simmering water. Heat until everything is just melted, and remove from heat. Either whisk briskly, or use a hand blender to combine well (the hand blender is the easiest way to do this).

4-Take out the frozen coconut flakes mixture, and divide your chocolate mixture over it (about two tablespoons per muffin compartment).


5-Put back into your freezer, and freeze until hard (again, about 30 minutes). To get them out, simply slide a butter knife down one side, and pop it out. This is very easy to do, as long as you do it directly from your freezer.

Enjoy!

Kids in the Kitchen - Healthy Peanut Butter Cups

Happy Holidays everyone!

I wanted to make a healthy candy for a Christmas gift and I found a great recipe from the Nourishing Gourmet.  These are really easy and made with basic nutritious ingredients you probably already have on hand.  They include coconut oil, which may be new to you, but is one of my favorites for flavor and nutrition.  I will have a post soon on the benefits of coconut oil!

These are also something the kids will enjoy helping with.  When my granddaughter visited, she had fun making them with me and thought they were great.

Here is the recipe I used, adapted from The Nourishing Gourmet:

Homemade, Healthier Peanut Butter Cups

Homemade, Healthier Peanut Butter Cups
If you use another nut butter, you may need to add more honey. Peanuts are naturally sweet. For that matter, this is definitely a “to your own taste” recipe! And you can easily adjust the sweetener to satisfy you.

1st Layer:

3/4 cup of peanut butter (or use nut butter of your choice)

2 tablespoons honey

1 teaspoon vanilla (if you are making this gluten free, make sure to use gluten free vanilla)

1/4 cup of coconut oil

1/3 cup of chopped and toasted nuts, walnuts, almonds, or seeds

 

2nd Layer:

4 ounces of unsweetened chocolate

2-4 tablespoons honey *

1-In a small bowl combine the peanut butter, coconut oil, vanilla, first two tablespoons honey, and nuts. Mix until well combined.
2-Drop by the heaping teaspoon into mini cupcake pans. Place in freezer.
3-Chop chocolate into small pieces and place in the top of a double broiler (or, like I do, in a heat proof bowl that fits on top of a pot you have). Mix in the honey. Bring about two inches of water to a boil in the pot and place the bowl on top. Watch the chocolate carefully so that it doesn’t burn, stirring gently while the chocolate melts. When there are just a few chunks left in the chocolate, take off of the heat and allow it to melt completely.
4-Drop by the teaspoon over the peanut butter mixture and place back into the freezer. Freeze for 20 minutes. Take out, and using a butter knife pop them out. Keep in the freezer or refrigerator and enjoy!

*To toast the nuts, place in a dry pan over medium-high heat. Stir almost continually until they are starting to brown. Take off of the heat.
*Use honey to sweeten to your taste.

Creamy Cannelini Bean & Kale Soup

We had this soup for dinner tonight and it was very tasty and filling, the perfect dinner for a snowy cold day like today!  The kale is a great texture with the soft beans, and the spices are just right.

I soaked the beans overnight and then cooked them on low in the slow cooker today.  When I got home, it only took about 15 minutes to finish putting the soup together, and dinner was served. 

Creamy Cannelini Beans and Kale Soup

• 1 1/2 cups cannelini beans, soaked overnight
• 3 cups water
• 2 bay leaves
• 1 tsp. sea salt
• 2 tbsp. olive oil
• 1 onion, peeled and diced
• 3 garlic cloves, peeled and minced
• 4-5 kale leaves, chopped
• 4 cups water, vegetable or chicken stock
• 1/4 tsp. dried rosemary
• 1 tsp. dried thyme
• Sea salt and black pepper (to taste)

Discard soaking water from beans and cook with 3 cups fresh water.  Bring to a boil and skim off any foam that rises. Add bay leaves, cover and lower heat to simmer for 1 hour and 15 minutes.  Add 1 tsp. sea salt and continue cooking 30 minutes.  In a separate pot, saute onion and garlic in a tablespoon of water for 2-3 minutes.  Add kale and cook until wilted.  Add 4 cups chicken stock, olive oil, rosemary, and thyme.  Add the cooked beans (puree 1/2 the cooked beans in a food processor before adding to the soup pot to achieve a creamy soup consistency). Bring all ingredients to a boil, then lower heat to medium and cook 10-12 minutes.  Season with sea salt and black pepper to taste.  Delicious with Garlic Toast.

 This recipe is from www.andreabeaman.com, with minor adaptations.

Impossible Pumpkin Pie - Healthy Version

 

This delicious nutritious pie is made with buckwheat flour instead of a white flour baking mix with zero nutrition.  And I think it is unbelievably better.  It forms its own crust, making it so easy to put together.  Although it is gluten-free, it will be loved by everyone. Top it with some organic whipped cream and this might be your new favorite holiday pie! 

Impossible Pumpkin Pie - Healthy Version (also GF)

 

Preheat the oven to 350 degrees F. Lightly grease a 9-inch glass pie plate.

In a food processor bowl add:

2 cups cooked fresh pumpkin (canned whole pumpkin will work also)
1 1/2 cups plain or vanilla almond milk, or coconut milk
2 teaspoons vanilla
2 eggs

3/4 cup organic light brown sugar
1/2 cup buckwheat flour (or see tips below)
2 tablespoons tapioca starch/flour
2 teaspoons baking powder
1/4 teaspoon xanthan gum
1/2 teaspoon sea salt
1 teaspoon cinnamon or pie spice
1/2 teaspoon nutmeg

Cover and process until smooth and creamy. Stop and scrape the sides of the bowl, if necessary to incorporate all of the dry ingredients.

Pour into the prepared pie plate and smooth evenly. Bake in the center of a preheated oven for about an hour until done. The pie should be firm- but still give a little when lightly touched. The center should not be wet. It will fall a bit as it cools.

Cool the pie on a wire rack completely. Cover and chill in the refrigerator until serving.

Makes 8 slices.

This recipe was adapted from a Gluten Free Goddess recipe.  I think this is a wonderful website for gluten-free recipes.  Since I have been gluten free for a few months now it is nice to know I can have a healthy gluten-free pumpkin pie for the holidays.  I made this pie today and we loved it! 

Pumpkin Corn Muffins

 These are amazing! 

Pumpkin Corn Muffin Recipe

These golden muffins are tender and not-too-sweet. And, they reheat beautifully. They are great with soups and chili.  They are especially yummy when hot, with butter and maple syrup, for a sweet treat.  Just out of the oven they have a crispy top that is scrumptious. 

3 large organic free-range eggs

1/2 cup olive oil

3/4 cup organic pumpkin puree

3/4 cup organic light brown sugar

1 teaspoon vanilla extract

1 teaspoon cinnamon

1 teaspoon Pumpkin Pie Spice

1 cup Bob's Red Mill Gluten-Free Cornmeal

1 cup Pamela's Ultimate Baking Mix or other gluten-free pancake and baking mix

1 teaspoon baking powder

1/2 teaspoon sea salt

Preheat the oven to 350 degrees F. Line a 12-cup muffin tin with paper cups.

In a large mixing bowl, whisk the eggs till frothy, and add the oil; whisk to combine. Add the pumpkin puree and whisk well. Add the brown sugar, vanilla extract, cinnamon, and Pumpkin Pie Spice and whisk to combine.

In a separate mixing bowl whisk together the cornmeal, Pamela's Ultimate Baking Mix, baking powder, and sea salt.

Using a rubber spatula or wooden spoon, add the dry ingredients into the wet; and stir by hand just enough to make a smooth batter. Drop the batter by spoonfuls into the twelve muffin cups.

Bake on a center rack in the preheated oven for about 20 minutes or so, until the muffins are firm to the touch and golden. Check with a wooden pick, if necessary; if it emerges clean, the muffins are done.

Place the muffin pan on a wire to cool a bit- maybe five minutes- then remove the muffins from the tin and place them on the wire rack to continue cooling.

Serve warm.

Store leftover muffins (wrapped and bagged) in the freezer. Thaw and reheat by toasting or grilling.

Makes twelve muffins.

Recipe adapted from Gluten Free Goddess recipes.

Spicy Pumpkin Soup

I just could not let another fall day go by without talking about pumpkins and making something pumpkin in the kitchen.  Just the word pumpkin seems to evoke a warm and fuzzy feeling inside, with all the images it conjures of fall and harvest and food and thankful gatherings.

Truly, the first time you see a pumpkin patch each fall, dotted with bright orange orbs of all sizes, aren't you just a little giddy?  Our fall season is enriched in many ways because of the pumpkin.


Following the Fun Facts and the Nutrition Profile, you will find a fabulous recipe for Spicy Pumpkin Soup.  I think you will love it and it is so easy.  Try it out!

Fun Facts

Other common names for pumpkins are Field Pumpkin and Vegetable Mallow.  Pumpkin seeds are also known as pepitas. Pumpkin flowers are edible.  According to Wikipedia, canned pumpkin is often recommended by veterinarians as a dietary supplement for dogs and cats that are experiencing digestive problems. The high fiber content helps to aid proper digestion. Raw pumpkin can be fed to poultry, as a supplement to regular feed, during the winter to help maintain egg production, which usually drops off during the cold months.  Pumpkin for pet health.  I love it!

Pumpkins are an iconic symbol of the bounty of harvest.  They are native to the Western Hemisphere, it is believed.  In Colonial days, the pumpkin, or pompion as it was called, was an important food source and was crucial to survival through the hungry winter months.

Pumpkins and squashes of all sorts could be baked or roasted whole in the fire, cut up and boiled, or added to soup.  Did you know that if you pour milk in a hollowed out pumpkin and bake it, you will get pumpkin pudding.  I haven't tried it yet, but I intend to!

 An eighteenth-century pumpkin by Joseph Plenck.

 
Pumpkins are also very prominent in folklore and fiction.  Think of  jack-o-lanterns, the Great Pumpkin, Cinderella's carriage, the headless horseman in Sleepy Hollow, etc.

• "There are three things I have learned never to discuss with people: religion, politics, and the Great Pumpkin." -- Linus van Pelt in It's the Great Pumpkin, Charlie Brown

Pumpkin Nutrition

Because pumpkins are one of our favorite holiday desserts in the form of pumpkin pie, we might not think of them as the nutritional powerhouse that they are.  Rich in antioxidants, vitamins, and minerals, both the flesh and seeds of the pumpkin provide many health-boosting nutrients.  

 

Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:

• Alpha-carotene
• Beta-carotene
• Fiber
• Vitamins C and E
• Potassium
• Magnesium
• Pantothenic acid

Health Benefits of Pumpkin

The alpha-carotene and beta-carotene are potent antioxidants found in pumpkin and are pro-vitamin A carotenoids, meaning the body converts them to vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease.

Pumpkin is an excellent source of fiber; one-half cup serving contains 5 grams of fiber. Fiber helps reduce bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion, and plays a role in weight loss.

The  vitamin C in pumpkin boosts immunity, reduces the risk of high blood pressure and heart disease, and regulates cholesterol levels. Pumpkin is also a good source of vitamin E which promotes healthy skin by protecting the body from sun damage and may reduce the risk of Alzheimer's disease and certain cancers.

The potassium found in pumpkin aids in balancing fluid levels in the body, promotes strong bones, is necessary for energy production, and helps to control blood pressure. Pumpkin is also rich in magnesium, which aids the body in hundreds of functions, including promoting a healthy immune system, contributing to bone strength, and normalizing heart function. Pantothenic acid, or vitamin B5 is also found in pumpkin. Vitamin B5 help balance hormone levels and manage stress.

Pumpkin Seeds

While pumpkin flesh is nutrient-rich, pumpkin seeds also contain essential vitamins and minerals. Pumpkin seeds are a good source of vitamin E, iron, magnesium, potassium, zinc, and are an excellent plant-based source of omega-6 and omega-3 fatty acids.

Here is a link to pumpkin seed recipes.

Pumpkin Recipes

Here is my giant pumpkin for today's fun!  Wish I had an heirloom pumpkin, but this one will do.  

 

All the ingredients for Spicy Pumpkin Soup are pictured here.  Other than cutting and cleaning the pumpkin, this is a very easy recipe.  And fear not, you can use canned pumpkin puree, if you're not up for using a whole fresh pumpkin.  However you will miss a lot of the fun if you just open a can!

Spicy Pumpkin Soup

Ingredients

• 4 Tbsp unsalted organic butter
• 2 medium yellow or purple onions, chopped
• 2 teaspoons minced garlic
• 1/8 to 1/4 teaspoon crushed red pepper
• 2 teaspoons curry powder
• 1/2 teaspoon ground coriander
• Pinch ground cayenne pepper
• 3 (15 oz) cans 100 percent pumpkin or 6 cups of chopped roasted pumpkin*
• 5 cups of chicken broth (or vegetable broth for vegetarian option)**
• 2 cups of organic milk (optional)
• 1 tsp sea salt 

(If soup is too spicy, add 1/2 cup cream to calm it down.  If you want it sweeter, you could add 1/2 cup of organic brown sugar)

To make pumpkin purée, cut the pumpkin in half, scoop out the seeds and stringy stuff, lie it face down on a tin-foil lined baking pan. Bake at 350°F until soft, about 45 min to an hour. Cool, scoop out the flesh. Freeze whatever you don't use for future use.

Method

1 Melt butter in a 4-quart saucepan over medium-high heat. Add onions and garlic and cook, stirring often, until softened, about 4 minutes. Add spices and stir for a minute more.
2 Add pumpkin and 5 cups of chicken broth; blend well. Bring to a boil and reduce heat, simmer for 10 to 15 minutes.
3 Transfer soup, in batches, to a blender or food processor. Cover tightly and blend until smooth. Return soup to saucepan.
4 With the soup on low heat, slowly add milk if desired, while stirring to incorporate.  Add salt and adjust seasonings to taste. If a little too spicy, add some cream to cool it down.

Serve in individual bowls. Sprinkle the top of each with toasted pumpkin seeds.
Serves 8.

Well, I have a lot of this pumpkin left over.  Soon I will post more pumpkin recipes that are simple as well as simply delicious!

PS:  They are also all gluten-free, but don't tell the wheat-lovers and they will never know!