Whole Wheat Chocolate Chip Pumpkin Cookies

As much as I completely love summer, autumn definitely has its perks.

 Some of my very favorite things about this time of year include:

1.      Sweetpotato chili.

2.      Drinking a warm cup of my very favorite tea.

3.      Wearing boots!

 

 

4.      Making baked apples & pear crumbles.

 

 

5.      Going for long runs outside (without getting too hot).

6.      The anticipation of the holidays.

7.      Pumpkin pie, pumpkin lattes, pumpkin soup, pumpkin oatmeal, toasted pumpkin seeds, pumpkin cookies, pumpkin everything.

 

Since I love pumpkin so much, I’ve experimented with this particular ingredient my fair share amount of times. The reason for this isn’t only because pumpkin is a clear winner where taste is concerned. Both Lisa and I love experimenting with this ingredient because pumpkin is also a nutrition front-runner. Categorized as a winter squash, pumpkin provides the antioxidant lutein, and carotenes, which are important for vitamin A production in the body. ½ cup of pumpkin also provides more than 10 percent your daily recommended intake of potassium.

And yet another reason to love pumpkin is its ability to make any autumn meal, side dish, or dessert instantly seem more festive.

Such as in this recipe below.

 

Whole Wheat Pumpkin Chocolate Chip Cookies

This cookie dough can be prepared ahead of time before a Halloween or holiday event, stored in the freezer, and used as needed. And these cookies are melt-in-your mouth good. Promise.

 Makes 24 cookies.

1 cup unrefined cane sugar

1 cup canned pumpkin
½ cup butter, softened
2 cups whole wheat pastry flour
1 teaspoon baking soda
1 teaspoon baking powder
½ teaspoon salt
1 teaspoons ground cinnamon
½ teaspoons ground nutmeg
¾ cups dark chocolate chips

* For a fresh idea, add ½ cup grated zucchini or carrot.

Preheat oven to 375 degrees F.

Mix sugar, pumpkin, and butter in a large bowl. Stir in flour, baking soda, baking powder, cinnamon, nutmeg, and salt. Stir in chocolate chips.

How cute is freshly ground nutmeg?

Drop dough by rounded teaspoonfuls onto an ungreased cookie sheet.

 

 

Bake for 8 to 10 minutes or until lightly brown. Remove from cookie sheet and allow them to cool.

 

 Enjoy, preferably with those you love.

 

 

Vegetarian Muffaletta

A few weeks ago, we celebrated Elie’s birthday with food and music enjoyed with family and friends. 



Elie’s only food request was for an andouille and shrimp jambalaya—he’s been searching for a replica of a dish he ate in Charleston, South Carolina several years ago.  We didn’t even find a comparable version on our trip to New Orleans. 

We made the jambalaya, and the rest of the menu followed the same New Orleans theme, including a pecan-studded coleslaw, tomato and cucumber salad, cheesy grits and homemade cornbread.  But one of the crowd favorites was actually the Vegetarian Muffaletta.  I’m sharing that recipe with you.

sunflowers & mason jars...

Carolyn & Elie, chopping veggies for the jambalaya!

Lisa, assembling the muffaletta

I think Elie enjoyed the food—but what he (and I!) really treasured was being able to spend time with people he loves.  It’s a gift we don’t take for granted—having incredible people in our lives we value and respect.

I hope you enjoy this recipe as much as we did—and make it to share with the people you love.

Making the Vegetarian Muffalettta

Vegetarian Muffaletta

Serves 8, as an appetizer

1 loaf ciabatta

1 cup olive salad, recipe follows

½ cup canned artichoke hearts, drained and chopped

2 – 3 roasted red peppers*

4 ounces fontina, sliced thin

4 ounces provolone, sliced thin

Preheat oven to 350 degrees.

Slice the bread in half lengthwise, and remove enough of the inside to make room for the fillings.  Place one layer of fontina on the top half and one layer of provolone on the bottom half.  On top of the provolone, layer the roasted red peppers, artichoke hearts and olive salad.  Place top half on top o f the olive salad.    

Wrap tightly in aluminum foil and bake for 20 – 25 minutes or until bread is warm and cheese is melted.  Slice.  Serve warm and enjoy. 

The Muffaletta can be assembled, wrapped and stored in the refrigerator for up to 24 hours before baking. 

Olive Salad

1 cup pitted Kalamata olives

1 cup large pimiento-stuffed green olives

3 – 4 pepperoncini

2 – 3 tablespoons capers, drained

¼ cup celery, finely c hopped

¼ cup carrots, shredded

1/4 cup extra-virgin olive oil

¼ teaspoon crushed red pepper flakes

¼ teaspoon celery seeds

2 – 3 tablespoons minced fresh flat-leaf parsley

Place Kalamata olives, green olives and pepperoncini in the bowl of a food processor.  Pulse until coarsely chopped.  Pour the mixture into a bowl and stir in remaining ingredients.  Olive salad will keep in the refrigerator, covered, for up to a week.

September in California

There’s something about September that always seems to signify the beginning of a new year and a fresh start.

In the nutrition world, September, and back-to-school season opens the floodgate of conversation to be centered on back-to-school lunches and the best way to nourish those thriving young minds.

As we transition into autumn, it also shifts the focus of family meals to become more centered on wholesome, comfort foods. This transition is one that both Lisa and I embrace whole-heartedly because it helps put our bodies in tune with the shift of the seasons.

Yes, it’s true that the stereotypical Southern California diet consists of raw salads, lots of fruit and avocados – which are ideal light fare for when we’re living in temperatures that exceed 100 F. But, as the climate cools (even if it’s ever so slightly), there’s something incredibly nurturing about sharing a warm dinner with the people you love.

Even the foods in season this time of year are perfect ingredients for comforting meals. They include:

asian pears, chili peppers, corn, eggplant, grapes, okra, peppers, persimmons, tomatoes, and tomatillos.

Eggplant is one of our favorite foods. Because of its versatility, it’s great as a side dish by itself or used as an ingredient in a variety of Middle Eastern and Indian dishes. Eggplants contain two naturally occurring compounds, phenolics and anthocyanins – the latter being responsible for giving eggplants their deep purple hue. Both compounds may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

Peppers (especially the hot ones!) not only add a lot of flavor to your cooking, they can be great for your health. Hot peppers are a concentrated source of capsaicin, which studies suggest has cancer-protective, anti-inflammatory, and pain-reducing effects. Preliminary research also indicates that capsaicin may act as a blood thinner. So next time, say "yes please" to adding a little extra spice to your dinner.

Tomatoes, even the canned ones, are the perfect healthful addition to any kitchen or pantry. They are jam-packed with nutrients, filled with Vitamins C, A and K and are a precious source of lycopene – the compound that gives tomatoes their color. Since ripe, fresh tomatoes are perishable, canned tomatoes are a good substitute. When you cook tomatoes, or when they are mildly processed, such as in the case of the canned version, lycopene becomes more available to your body. And there are a lot of perks to getting your lycopene. Scientists have linked this powerful antioxidant to a laundry list of health benefits such as improved heart and bone health, improved cholesterol and blood pressure levels, reduced inflammation, and prostate cancer prevention.

 To enjoy these in-season ingredients, try making one of our favorite comfort meals, Shakshuka. It's best paired with whole wheat pita bread and even some chatzilim.

These seasonal tips & recipe were featured in last month’s

Health & Family Guide for The Santa Clarita Valley Signal.

For more “In Season” tips & recipes, pick up the next issue of

The Health & Family Guide on October 19th.

Eating Well on a Budget

Every month we offer grocery store tours to help individuals navigate their way around the often overwhelming supermarket. One of the common misconceptions we hear is that eating well can take a toll on your bank account.

We're here to set the record straight.

It's not necessarily true that when you're strapped for cash, your health needs to fall to the wayside. There are plenty of ways you can eat for your health while sticking to a lean budget.

Here are 10 of our budget & health friendly shopping tips.
 

1. Let your list (rather than your cravings) be your guide. We all know that shopping on an empty stomach can be a disaster. If you shop when you’re starving, you may ultimately buy too much or make choices you regret soon after. Instead, nourish yourself with a meal or snack before you shop. Face it – when your tummy is grumbling, almost everything in the store looks appealing. This leads us to our next tip…

2. Make a plan of attack. Before you head to the grocery store, plan a few meals for the week. Pick out a new recipe or two – or just stick to your usual favorites. Either way, we recommend including meals like stews, soups, stir-fries, or pasta dishes which “stretch” expensive items such as fish, poultry, and beef into more portions. Check to see what foods you already have and make a list for what you need to buy.

3. Peruse the perimeter. Most real & affordable foods are found outside of the aisles. When you do visit the aisles, have a purpose and direction in mind. Remember, let your list be your guide.

4. Buy seasonal. Fruits and vegetables are cheaper, tastier, and most nutritious when purchased in season. Shop your farmer’s market or supermarket to find seasonal items like asparagus in the spring, strawberries in the summer and kale in the fall.

5. Choose your fruits & veggies wisely. If you’re on a limited budget and have to pick and choose your organic produce, spend the extra money for the Dirty Dozen in their organic form and buy the Clean Fifteen in their conventional form.

6. Choose your animal products wisely. It’s true that purchasing sustainably and organically farmed animal products cost more – but, Americans eat more meet than they need to. Buying higher cost, quality meats but eating less of them is an excellent way to balance the costs. When it comes to animal products, think: quality over quantity.


7. Embrace the bulk bins. Buying from bulk bins is an affordable way to add spices, dried fruits, nuts, beans, legumes and grains to your meals. First, you are not paying for packaging, labeling and advertising from canned or pre-bagged foods. And second, you only buy what you need, so you’re less likely to throw away food.


8. Cook to make your future self happy. Prepare a large batch of a favorite recipe on your day off and freeze the leftovers in individual containers. Your future self will be so happy you did. We love these containers by Martha Stewart… 

You can see more of the products we love on our Pinterest page: www.pinterest.com/nourishrds



 ...use them throughout the week to save money spent on take-out meals.
 

9. Use your freezer. When you see some of your favorite items on sale, stock up and freeze. This is a great way to save on local or organic fish, poultry and meat.

10. Reduce waste. Don’t let leftovers go to waste. Freeze leftover soups, stews, sauces and casseroles. Or use leftovers from last night’s chicken dinner to make a delicious sandwich or wrap for lunch at work.

Farmer's Market Chowder

The transition from summer to fall can be bittersweet, but the vegetables make it better. 

Does that sound funny?

Not when you cook up a big, steamy pot of heart-warming vegetable chowder.  Savory and slightly spicy from the fresh cayenne, it's just right for the cooler nights.

Our friends with gardens keep bringing us tomatoes, corn, green beans and zucchini, because they can’t eat, freeze or can them fast enough.  We're like kids in a candy store at the farmer's market, walking home with market bags filled to overflowing.  And the sunflowers are gorgeous, too.

This weekend, a friend brought us a huge bag filled with produce from her garden, and I turned it into this chowder.

You can completely modify this recipe and make it your own.  Here are a few ideas:  Substitute different vegetables.  Instead of olive oil, cook a few slices of good-quality local bacon and use 1 tablespoon of the rendered bacon fat for the chowder.  Add chicken and it becomes chicken and vegetable chowder.  Add shrimp or clams or halibut for a seafood chowder (that would be delicious).  Turn it from chowder to soup by leaving out the milk.  Substitute coconut milk for cow’s milk and water for chicken stock add some lemongrass for a Thai-inspired vegan soup.  The options are endless.

Here is the recipe.  We hope this eases the transition to autumn's shorter days and brisk mornings.

Farmer’s Market Chowder

1 tablespoon extra virgin olive oil

1 onion, diced

Pinch of salt

2 cloves garlic, finely minced

2 carrots, diced

2 stalks celery, diced

1 fresh cayenne pepper, diced or a pinch of dried chile flakes

2 small or 1 large sweet red peppers, diced

3 – 4 sprigs thyme

1 sprig rosemary

1 fresh bay leaf

1 zucchini, diced

1 waxy potato (skin left on), diced

2 ears corn

4 cups chicken stock, vegetable stock or water

2 cups whole milk

Freshly ground black pepper

Heat a large, heavy bottomed pot over medium heat and add onion and a pinch of salt.  Cook until onion is translucent.  Add garlic, carrots, celery, cayenne pepper and sweet red peppers.  Continue to cook, stirring occasionally, until vegetables begin to soften.

Tie together the thyme and rosemary with kitchen twine (to make it easier to get out of the pot later) and add to vegetables, along with the bay leaf. 

Add zucchini and potato to the pot.  Cut the kernels of the corn and add to the pot, along with the cob.  The cob will simmer in the soup and give it extra flavor and body.

Add chicken or vegetable stock.  Bring soup up to a boil and then reduce to a simmer.  Taste for seasoning and add salt, if needed.  Let cook about 20 minutes, or until potatoes are tender.  Add whole milk and cook another 5 minutes or so, until soup is warmed through.  If you substitute skim milk for the whole milk the soup might curdle if you accidentally turn the heat up to high.  It will still taste fine, but just won’t look as pretty.  Season with freshly ground black pepper, to taste.

Serve with a wedge of corn bread or whole wheat crusty loaf and enjoy, preferably with someone you love.