20--- Pumpkin Russian Cream

I don't know about you but my love for pumpkin desserts doesn't end with Thanksgiving.

This recipe is a new twist on my classic Russian Cream.  With pumpkin spices and creamy goodness, this one's certainly worthy of being a holiday dessert.

Pumpkin Russian Cream
Serves 8

1 1/2 cups white sugar
2 packages plain gelatin (Knox brand)
1 cup water
1 1/2 cups pure pumpkin puree
1 1/2 cups sour cream
1 tsp pure vanilla extract
2 cups whipping cream
2 1/2 tsp pumpkin pie spice
1/2 tsp ground cinnamon
Dash salt

In a medium saucepan, blend sugar and gelatin. Add water and mix well. Let stand for 5 minutes. Stirring constantly, bring to full boil. 

Remove from heat and whisk in whipping cream. In a larger mixing bowl, mix pumpkin, sour cream and vanilla. Slowly add sugar-cream mixture and whisk to mix. 

Place in individual serving dishes and place in refrigerator for 3-4 hours or until solid (overnight works great).

Serve with a dollop of whipped cream.

80--- Basic Beet Bisque

Either you love 'um, or you don't. If you love 'um you've got to try this.

Beets are loaded with fiber, manganese, folate, potassium, magnesium, and iron, along with other antioxidants found only in beets (betalains).  I've grilled them, roasted them, and made a salsa from them, but this bisque is easily my favorite use for them. 


Basic Beet Bisque
Serves 5

1 Tbsp butter
6 medium beets, cut into 1-2" cubes (wash them well, no need to peel them!)
Olive oil spray
1 medium red onion, chopped
5 cups low sodium vegetable broth
Dash salt
Dash ground black pepper

Preheat oven to 400 degrees.  Lay beet cubes onto a baking sheet lined with parchment paper.  Spray cubes with olive oil spray, then sprinkle with dashes of salt and pepper.

Place baking sheet into the oven and roast for 30 minutes, or until a fork can easily puncture a cube.

When beets are done, melt butter in a soup pot over medium-high heat.  Add onion and saute until onion is lightly brown and softened, 5-6 minutes.  Pour in broth and add beets.  Bring mixture to a boil, then reduce heat to a simmer and cook for ~10 minutes.

Use an immersion blender to puree the mixture (make sure that you keep the blade in the mixture or you will end up with some slightly intensive cleaning on your hands).  Add additional salt and ground black pepper, to taste.  Serve immediately!

Nutrition Info per 1 1/4 cups: 90 calories, 3 g fat, 2 g protein, 15 g carbohydrate, 4 g fiber, 290 mg sodium

80--- Feta and Chive Mashed Cauliflower

Using cauliflower as a substitute for potatoes is not a new concept.  Cauliflower is more nutrient (vitamin, mineral, and fiber) dense and has fewer carbohydrates and calories.  And the result when mashed is quite similar to it's starchy counterpart. 

If you're trying to make some healthy substitutions to your Thanksgiving dinner, this is a great place to start!

Feta and Chive Mashed Cauliflower
Serves 6

1 large head cauliflower, stemmed and chopped
1/4 cup nonfat Greek yogurt
3/4 cup crumbled feta cheese
2 Tbsp fresh chives, chopped
Dash pepper, if desired

Place the chopped cauliflower into a steamer over boiling water or broth and steam until soft, ~ 25 minutes.

In a large food processor, combine yogurt and feta cheese and mix until whipped.  Add cooked cauliflower, salt, and pepper and mix until a smooth puree is formed.  

Transfer puree mixture into a bowl, and fold in fresh chives.  Serve immediately, sprinkled with crumbled feta cheese if desired.

Nutrition Info per 1/2 cup: 82 calories, 4 g fat, 6 g protein, 8 g carbohydrate, 3 g fiber, 209 mg sodium

80--- The Fall Chop

Chopped salads are so appealing.  Everything is a uniform size, making any mixture a bit more tantalizing. This chopped salad has all of the healthy fall favorites; a seed, a squash, a fruit, a grain, and a green.

The Fall Chop
Makes 5-6 cups

1/2 cup chopped red onion
1/2 cup uncooked pearled barley*
1 cup low sodium vegetable or chicken broth *
1 cup butternut squash cubes **
1/3 cup roasted sunflower seeds
2 cups chopped kale
1 apple of your choice, cored and chopped
1/4 cup crumbled feta cheese

DRESSING
1 1/2 Tbsp olive oil
1/4 cup apple cider vinegar
2 tsp pure maple syrup
1 tsp fresh chopped parsley
1/4 tsp sea salt
1 tsp dijon mustard

*In a saucepan bring 1 cup low sodium vegetable or chicken broth and 1/2 cup pearl barley to a boil.  Reduce heat, then cook for 25-30 minutes or until all water is absorbed. Remove from heat, transfer to a bowl, and chill in the refrigerator prior to mixing with remaining salad ingredients.

** Preheat oven to 415 degrees.  Place squash cubes onto a parchment-lined baking sheet.  Spray with olive oil spray, then sprinkle with salt and ground black pepper.  Bake for 8-10 minutes, or until softened and lightly golden.  Allow to cool prior to mixing with remaining salad ingredients. 

Combine all salad ingredients, except for feta, in a large bowl.  Toss to mix.

Mix dressing ingredients in a small bowl, then pour over salad.  Stir gently to coat.  

Toss salad with feta cheese prior to serving.

Nutrition info per 1 cup: 146 calories, 8 g fat, 5 g protein, 14 g carbohydrates, 2 g fiber, 169 mg sodium

80--- Favorite Fall Breakfasts

Gradually declining temps have you turning towards comfort foods? Start your day with a healthy breakfast and you may be less inclined to choose high calorie choices later in the day.

Here are a few of my favorite fall breakfast recipes:

Chia Chai Granola

Carrot Cake Oatmeal

Pumpkin Almond Pancakes

Brain Muffins

Apple Chai Smoothie

Healthier Pumpkin Recipes

I know it's on your mind.  Fall is here-- time to indulge in some pumpkin.  Pumpkin is naturally a flavorless, low fat, low calorie ingredient that you can use in place of butter or oil in most baked-good recipes.  But when you mix it with cream and sugar.... that's where it can help you pack on the holiday pounds. 

Give these healthier recipes a try!

Light Fudgey Pumpkin Brownies

  

Pumpkin Spice Chocolate Chip Muffins

 

Pumpkin Pie Overnight Oats

 

Light Pumpkin Gingerbread

80--- Superfood Trail Mix

Wednesday, August 31st is National Trail Mix Day! This is a holiday that I can truly celebrate. Trail mix is a great way to get a good mix of macros to fuel your activities throughout the day.  

Nuts.com is having a contest, and I thought it would be fun to get in on the action.  Here is my favorite combo! The salty-sweet mix is the best. You get lots of healthy fats from those nuts, and a nice fiber serving from the cereal and cherries.  Any what's a trail mix without chocolate? 

Superfood Trail Mix
Makes 2 cups

2/3 cup Crackling Oat Bran cereal
2/3 cup shelled pistachios
1/3 cup dried tart cherries
1/3 cup dark (60% or greater) chocolate chips

Combine all ingredients in a bag or bowl, toss to mix, and enjoy!

Nutrition Info per 1/2 cup: 238 calories, 12 g fat, 4 g protein, 31 g carbohydrates, 5 g fiber

80(ish)--- Avocado Chocolate Pudding

This is a recipe that I have had friends asking me to recreate for quite some time.  I've hesitated, because I always try to invent my own recipes (I feel like this one has been done over and over by others).  But I had some ready-to-use avocados so I gave it a whirl.

I have quite a few clients coming to me seeking advice on how to gain weight.  I like to encourage them to continue to eat healthy, but just choose more calorie-dense foods, like those high in healthy fats.  This recipe is perfect for that! 

The avocados blend to create a very smooth consistency, which enhances the chocolatey flavor.  And, as with my Mexican Chocolate Avocado Brownies, you never suspect that a healthy ingredient is actually responsible for all of that creamy goodness.

Avocado Chocolate Pudding
Serves 4

1 1/2 hass avocados, ripe (**see my tip below for assessing the ripeness of avocados)
1/4 cup unsweetened dark cocoa powder
2/3 cup dark chocolate chips, melted
1/4 cup honey
6 Tbsp milk (you may use almond milk or coconut milk as a non-dairy substitute)
1 tsp pure vanilla extract

**A ripe avocado will give into pressure from your finger at the stem.  Avoid "squeezing" avocados- this may damage their flesh.

Place all ingredients into a large food processor.  Mix until very smooth (several minutes).

Spoon into four small ramekins or dishes and refrigerate for one hour prior to serving. Top with whipped cream, berries, or chopped nuts.

Nutrition info per ~1/2 cup: 371 calories, 21 g fat, 3 g protein, 50 g carbohydrate

80--- Mexican Caprese Salad

We eat caprese with homegrown tomatoes and basil weekly in the summer.  This is a fresh twist on the classic, incorporating some Mexican ingredients.  Serve it as an appetizer to fish taco night or by itself for a quick summery meal.

I used a spicy olive oil from Pomora.  If you haven't checked out their quarterly deliveries of fresh oils, make sure you do! It's the best oil that I have ever used and the concept is genius.

Mexican Caprese Salad
Serves 4-6

16 oz fresh mozzarella, sliced
1 avocado, cubed
2 cups cherry tomatoes, halved
1/2 cup fresh cilantro, chopped
2 Tbsp chili olive oil (you get it in shipment two when you sign up for Pomora or infuse your own with red pepper flakes)
2 limes, juiced and zested
1/4 tsp sea salt

Place mozzarella slices onto a plate.  Combine tomatoes, cilantro, and avocado and place into the center of your plate.  Drizzle mozzarella with oil and lime juice, then dust with lime zest.  Sprinkle with sea salt and enjoy!

Nutrition info per 1/6 recipe: 282 calories, 14 g fat, 16 g protein, 8 g carbohydrates, 78 mg sodium

Hello Fresh Review

I have had many patients asking about the recipe/ingredient delivery services that are now available. These companies provide you with fresh ingredients and recipes, as you request, to save you on the often time-consuming meal planning and shopping aspects of dinner preparation.

Companies such as Sun Basket, Blue Apron, Plated, and Hello Fresh are some of the popular choices, and last week I had the chance to try out three Hello Fresh recipes!

The process is simple: You go to the company's website, choose the number of meals and number of servings for the week, peruse the recipes offered that week (along with the nutrition information), make your selections and choose your delivery date.  The ingredients are overnighted to your doorstep, packed carefully with ice packs. My MIL was home with my kiddos when mine was delivered and she graciously unpacked for me- so I do not have a photo... but she assures me that everything was still very cold and well-packed.  Each ingredients is measured out in the amount that the recipe calls for.





You do need to be involved in the meal preparation process. You chop and prep the ingredients, and follow the steps that the recipes provide (with photos).  Within 20-40 minutes (typically), you have a fresh meal!



Last week my family and I enjoyed a Nectarine and Chicken Panzanella Salad, Pork Schnitzel (a first for me!), and Chili Con Carne Meatballs.  I prepared the first two, and my husband prepared the latter. 



Pros:
1. I typically enjoy planning dinners for the week and shopping for the ingredients. However, this trial came at a really great time when my schedule was crazy.  I really enjoyed not having to stress about what was for dinner!

2. Trying NEW recipes. Even though I really want to prepare new things for my family, I do get stuck in a rut preparing the same things week after week.  These recipes were a perfect way to break up the monotony.  AND you get to keep the recipes (which tell you the amounts of ingredients used too) so that you could prepare them again (by purchasing the ingredients yourself).



3.  The directions were straight forward and easy to follow.  You do need basic kitchen gadgets, utensils and ingredient basics such as olive oil, salt, and pepper. And you do need basic food prep knowledge.  But if you have those you are set!

4. The portion sizes were BIG.  We had two servings in each meal. My hubby is an eater, and we like leftovers, so I typically make meals for 4-6 servings.  I was afraid that there wouldn't be enough food.  But I was surprised that we even had leftovers from the meals!

Cons:
1. The calories were a bit high for a couple of the meals (600-700 calories per serving).  If I had been planning those meals I would have likely make a few ingredients swaps and changed the portions of oils used, etc. to lower the calorie content.  You CAN preview the nutrition information prior to ordering the meals, so if you are calorie-conscious you can choose lower calorie options for the week if needed.

2. The ingredients are not entirely organic or non-GMO (they will provide them if the choices are available however). I'm not saying that I purchase organic foods 100% of the time.  But I know that some of my readers do try to, so I wanted to disclose this detail!

2. The cost per meal was similar to what we would pay to dine out ($10-12 per person).  It's affordable, and shipping is free, but more than I pay when I am planning meals and purchasing my own ingredients.

OVERALL I would recommend trying Hello Fresh, especially if you have a busy week coming up or if you want to break up the boredom a bit!

** Hello Fresh graciously provided me with three complimentary meals to write this post. However, the opinions are my own and are not in any way driven by financial incentives.

80(ish)--- Cherry Berry Red Wine Summer Sangria

This recipe incorporates two of my favorite summer fruits in a delightfully sweet boozy beverage.  Cherries and strawberries both contain high amounts of antioxidants and fiber!  These phytonutrients, as well as small servings of ethanol (alcohol) may actually decrease your risk of heart disease.

A refreshing summer sangria is the perfect addition to a grilled meal.  In this creation, the blackberry brandy and fruit add enough sweetness that you can skip the added sugar that sangria often contains.

Sip responsibly!

Cherry Berry Red Wine Summer Sangria
Makes ~ 50 oz

1 bottle dry red wine
2/3 cup blackberry brandy
3/4 cup club soda
1 cup tart cherry juice
1 cup pitted red cherries
1/2 cup sliced strawberries

Combine all ingredients in a glass pitcher or decanter.  Place in the refrigerator for 3-4 hours prior to serving. Serve over ice!

80--- Peanut Butter Protein Pancakes {Powdered Peanut Butter Review too}

Have you seen powdered peanut butter? PB2 is one of the brands.  Costco now carries another brand in a HUGE container (for only $7.99). It is dehydrated peanut butter (after the majority of the natural oils have been extracted).  

Soooooo it IS a processed food.  And if you're familiar with this blog I'm typically not a fan of those things.  But I've had a lot of patients using it so I wanted to give it a try.  It contains 45 calories per 2 Tbsp and the same amount of protein as natural peanut butter, which contains 190 calories per 2 Tbsp (the calorie difference comes from the fat).  No, fats are not a bad thing.  But when you're trying to cut out a few calories for weight loss, this may be a product that you try.

You can mix the powdered PB with water, per the package instructions, and form "peanut butter".  However, I did not find that this was a very enjoyable concoction. It was gritty and did not spread well.

So I started experimenting with mixing it dry into things.

I LOVE it stirred into my steel cut oats in the morning.

It's great in smoothies.

And it is delicious in these pancakes- and adds some protein!

Peanut Butter Protein Pancakes
Makes ~8 medium pancakes

1 egg
1 1/4 cups plain Greek yogurt (I used nonfat)
1 Tbsp natural peanut butter (for the fats)
3/4 cup unsweetened vanilla almond milk
1/2 cup all purpose flour
1/2 cup buckwheat flour (more protein than AP flour!)
1/2 cup PB powder
1 1/2 tsp baking powder
1/2 tsp baking soda
1 Tbsp sugar

Combine egg, yogurt, peanut butter, and almond milk in a mixing bowl.  Whisk to mix well.

Combine dry ingredients in a separate bowl, then whisk dry ingredients into the wet mixture.  Mix until just combined.

Drop ~3-4 Tbsp batter onto a nonstick skillet heated over medium heat.  Flip pancake when bubbles form on the pancake surface.  Cook for additional 1-2 minutes.  Repeat with all remaining batter.  Keep cooked pancakes covered to keep warm until all pancakes are cooked.

Serve immediately (or freeze for later in the week).  I topped mine with a small smear of peanut butter and homemade jelly.

Nutrition Info per 1 - 6" pancake: 144 calories, 4 g fat, 10 g protein, 20 g carbohydrates, 3 g fiber

80--- Blackberry Chia Seed Jam

Chia seed jam may be the simplest condiment you will ever make.  Chia seeds, naturally high in omega-3 fatty acids, turn gelatinous when submerged in liquid.  When added to a sweetened milk (or substitute) you get pudding.  When added to a sweetened fruit puree, you get jam!

Blackberry Chia Seed Jam

Makes ~ 3 1/2 cups jam

4 cups blackberries, fresh or frozen

1/4 cup honey

1 tsp lemon zest

1/3 cup chia seeds

In a saucepan, combine berries, honey, and lemon zest. Heat over medium heat, stirring regularly, until mixture reaches a low boil.  Reduce heat to a simmer and allow mixture to reduce slightly for ~ 20 minutes.  During cooking the berries will break down into a liquid consistency  (you may use a whisk or fork to break them down further).

Remove from heat and whisk in chia seeds.

Pour mixture into jars for storage, seal with lids, and place in  the refrigerator overnight.

You may store the jam in the refrigerator for unopened for ~ 1 month. Once opened use within one week.  You may also store unopened jars in the freezer until ready to use (allow to "gel" overnight in the refrigerator before storing in the freezer however).

Nutrition Tip: Snacks

Are you a snacker?

Some people are, while others prefer to stick with a square three meals a day.

Snacking can be good thing! Eating often helps to balance your blood sugars, especially if you are waiting longer than four hours in between meals.

But choosing the right snack is important.  You don't want to fill up on too many calories, especially if your meals tend to be on the larger side.  Choosing a snack with lots of fiber can keep you fuller longer, and may help you make better decisions at meal time (and provide hangry avoidance, right?).

Check out this line-up for some inspiration......

No-Bake Peanut Energy Balls

Edamame Dip

Inside Out Cucumber Sandwiches

Double  Chocolate Faux Dough Bites

Broccamole

Cinco de Mayo Menu {Unique and Healthy-ish}

Who doesn't like Mexican food?  And Cinco de Mayo is the perfect time to celebrate those spicy taste buds!

Here are my picks for a perfect celebratory meal

Strawberry Beer-garita

Broccamole

Mexican Street Corn Salsa

 

Mexican Butternut Bisque

Shredded Fish Tacos with Creamy Avocado Slaw

Wild Spanish Rice

Chocolate-Dipped Tortilla Chips with Strawberry-Basil Salsa

Not-Fried Ice Cream

20---Soft Toasted Coconut Oatmeal Cookies {Lemon Buttercream Whoopie Pie Option}

There has been such good press about the medium chain triglycerides in coconut lately that this hardly seems like it should be a 20.  

But with butter, processed flour, and sugar, alas, it is.  Sigh.

MCTs are not absorbed in the same way that other fats are in our bodies, and they are processed differently.  Therefore, they will not likely increase your cholesterol in the same ways that other fats may.  Check out more info here.

I still say use moderation with coconut, as it is still high in saturated fats.  However, the more research that comes out about the benefits, the more I turn into a believer!

Soft Toasted Coconut Oatmeal Cookies
Makes 28 large cookies

2 cups old fashioned oats (rolled oats)
2 cups all purpose flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 cup white sugar
1 cup brown sugar
1 cup butter, softened
2 eggs
1 tsp pure vanilla extract
1 cup coconut, toasted until lightly brown in a nonstick pan over medium heat

Preheat oven to 350 degrees.  In a large mixing bowl, combine butter and sugars, and mix until smooth.  Add eggs and vanilla and mix until incorporated.

In a smaller bowl combine oats, flour, baking powder, baking soda, and salt.  Add dry ingredients to butter mixture and mix until combined.  Add 3/4 cup coconut and mix again.

On a baking sheet lined with parchment paper, scoop 2 Tbsp cookie dough into small balls, leaving 2" in between each ball (the cookies do spread quite a bit). Top each ball with flakes of remaining coconut.

Bake for 12-14 minutes, or until lightly brown around the edges.  Remove from the oven and allow to cool for 3-4 minutes before transferring them to a rack to cool. 

Optional Lemon Buttercream
Will fill 14 whoopie pies

3 Tbsp flour
1/2 cup milk
1/2 cup sugar
1/2 cup butter, softened (not quite at room temperature)
1 tsp lemon extract

In a small saucepan over medium heat, combine milk, flour, and sugar.  Whisk as mixture comes to a low boil, then reduce heat to medium low.  Continue to whisk until a smooth pudding is formed.

Transfer mixture to a bowl and place in the refrigerator for 20-30 minutes to cool.

When mixture is cooled, place butter into a mixing bowl and beat for 2 minutes.  Add pudding mixture and lemon extract. Continue to mix until well combined and fluffy.

To make whoopie pies: Place 2 Tbsp frosting on a cookie, spread evenly and top with an additional cookie.

Rosali Tea Trial {Discount Code too}

Tea has a glorious history that spans thoughout the entire world.

This soothing beverage does have medicinal purposes, and you can read up on this the latest research review in this fantastic article from Berkley.

And now you can experience a large variety of teas from around the world with relatively no decision making on your end.  Sound like your jam?

Rosali Tea is a lovely company with a fantastic concept.

New varieties and flavors of teas delivered to your door monthly.  

Need a gift for mom?  Look no further.  Want to reward yourself for kicking that diet soda habit?  This would be perfect.


On their website, you fill out a short survey about your (or your gift recipient's) tea-drinking tendencies, they create a special box based on your tea-drinking frequency and preferences, and they ship it to you (or them) monthly (new varieties each month)!  You can cancel your shipments at any time, and shipping is FREE.  Prices start at just $14.99/month (that's literally less than $1 per cup).

Each box has three premium teas, tea filters, and tips for steeping time/water temperature/ etc for each tea (I had NO idea that this differed from tea to tea).

The packaging is beautiful!

And the tea is fantastic.

And you can use the code (exclusive to Eighty Twenty readers) LG20 for 20% off of your subscription!

This review was sponsored by Rosali Tea, however the opinions are my own.

80--- Butternut Tumeric Bisque

Here is my second post utilizing the "magic" spice tumeric! This spice is becoming known as a true anti-inflammatory super power!

Tumeric is bright orange in color and is an ingredient in curry.  It has a mild, nutty flavor. 

Some studies are showing that tumeric may help to prevent some cancers (in epidemiological studies) and may reduce cancer cell growth in already existing tumors.  That's big news for a spice!

Butternut Tumeric Bisque

Serves 4

2 tsp vegetable oil

1/2 large yellow onion, chopped

1 Tbsp minced garlic

2 lb butternut squash, seeded, peeled and cubed (~5 cups)

4 cups low sodium vegetable broth

1 Tbsp ground tumeric

1/2 tsp ground black pepper

In a large soup pot, heat oil over medium-high heat.  Add onion and garlic and sauce until lightly browned.  Add broth, squash, and tumeric.  Bring to a boil, then reduce heat to a simmer.  Cook for ~ 30 minutes, or until squash is soft.  

Use an immersion blender to puree until smooth, or alternatively, transfer small batches to a blender and puree until smooth.

Sprinkle with additional tumeric and pepper, if desired.  Serve immediately!

Nutrition Info per 1 1/2 cups:  156 calories, 3 g fat, 3 g protein, 33 g carbohydrates, 5g fiber

80--- Tumeric Coconut Rice

There is loads of new research on tumeric, and it's becoming known as a true anti-inflammatory super power!

If you're not familiar with this spice, it is bright orange in color and is an ingredient in curry.  It has a mild, nutty flavor. 

Some studies are showing that tumeric may help to prevent some cancers (in epidemiological studies) and may reduce cancer cell growth in already existing tumors.  That's big news for a spice!

Over the next two weeks I will give you two new tumeric recipes to help you to increase your intake!

Tumeric Coconut Rice
Serves 4-5

1 1/3 cups vegetable broth, low sodium
2/3 cup lite canned coconut milk
4 tsp ground numeric
1 1/2 cups brown jasmine rice, rinsed

Combine all ingredients in a saucepan.  Bring to a boil, then cover and reduce heat to a simmer.  Cook for ~30 minutes, or until rice is tender and liquid has been absorbed.

Serve as a side to grilled tofu, vegetables, or chicken!

Nutrition Info per 1/2 cup serving: 222 calories, 3 g fat, 4 g protein, 33 g carbohydrates, 3 g fiber, 51 mg sodium