Pumpkin Walnut Muffins

Have you ever noticed that a walnut out of it's shell looks like a brain?  That's because it's brain food!  Walnuts are very high in fat, but it's the good kind of fat that we all know as EFA's, or essential fatty acids.  Don't be afraid that nuts will make you gain weight.  (Of course, this doesn't mean you should eat an entire box of chocolate almonds, or can of salted peanuts!)  We all need EFA's for optimal health, and yes, especially brain health.  So, try this recipe and see how smart you feel!

Pumpkin Walnut Muffins

(It's preferable to use your own organic apples and pumpkin that have been cooked and pureed.  However, canned and jarred varieties are an option.)

1/2 cup unsweetened, organic applesauce
1/2 cup organic pumpkin
1 free range egg
1/2 cup rice or almond milk, unsweetened
3 tbsp coconut oil, heated
1 cup organic rolled oats
1/4 cup wheat bran
1/2 cup whole wheat flour
1/2 cup chopped walnuts
1 tbsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1 tsp nutmeg

Pre-heat oven to 375 degrees F.  Mix all wet ingredients and dry ingredients in two separate bowls.  Blend the wet ingredients well with a mixer and add them to the dry.  Bake for 15 - 20 minutes or until a toothpick comes out clean.

October is Pumpkin month!

Pumpkin pie, pumpkin muffins, pumpkin cookies, pumpkin soup...the options are endless!  I can't wait to share some pumpkin recipes with you.  Of course, everyone knows that pumpkins are traditional Thanksgiving and Halloween treats.  That's why I am featuring this nutritious vegetable all month long.  Pumpkins are high in vitamin A, as beta-carotene, which is what makes the pumpkin that beautiful orange color.  Beta-carotene converts to vitamin A inside our bodies.  Vitamin A is necessary for eyesight health and it's a powerful antioxidant, fighting off free radicals and disease.  Pumpkins also have a good amount of vitamin C and iron.  Don't throw away those pumpkin seeds!  They are an excellent source of zinc, which will help utilize the vitamin A from the pumpkin.  Zinc also supports the immune system.  For men, zinc may even prevent prostate cancer.  There are actually a lot more benefits of both vitamin A and zinc, but I've got to get busy and share my first recipe.  I hope you like it!

Cool Cucumber Soup

I have never had cold soup.  Ever.  This is my first, and so I have nothing to compare it to.  I don't know how it stacks up to other cold soups, but I can say that I like it.  It's simple, and good for you.  This does make a bit batch, so you may want to cut it in half.  If not, you might need to blend half, pour it into a bowl and blend the other half.  Then mix them together.  That's what I did because my food processor wasn't big enough for everything all together.  The yogurt gives this soup some added calcium and also those friendly bacteria which are good for so many things, including digestion.  So, go ahead and try this recipe.  Your colon will thank you!

Cool Cucumber Soup

3 organic cucumbers
2 organic avocados
1 cup fresh cilantro, chopped
2 cups plain organic yogurt
2 garlic cloves, minced
1/2 organic lemon

Peel and chop the cucumbers.  Cut avocados in half, remove the pit and scoop out the rest.  Zest some lemon peel and squeeze out the juice from lemon.  Combine all ingredients in a food processor or blender and puree.  Top with lemon zest and serve!

Cucumber Salsa

This month as we are finishing up the last of our garden cucumbers, I'd like to feature this popular vegetable.  Cucumbers are not very high in nutrients but that doesn't stop us from eating them!  There is some vitamin E in the seeds and folic acid in their skins.  I would recommend peeling them if they are not organic, however, organic cucumbers are obviously the best choice!

Cucumber Salsa

1 organic cucumber, quartered and sliced
1 cup organic cherry tomatoes, quartered
1 cup finely chopped cilantro
1 mango, chopped
2 - 4 garlic cloves, crushed
1 lime, juiced

Chop the cucumber, tomatoes, cilantro and mango.  Mix together in a bowl.  Crush the garlic and juice the lime.  Stir garlic and lime together and pour over mixture.  Serve with baked tortillas, over a bed of organic greens, or as it is!

Strawberry Salad

I have a confession to make.  I bought strawberries that were not local for my latest recipe.  For those of you who don't realize, I do try to use local, fresh, organic ingredients in all of my blogs.  At least for the starring roles anyway (my feature ingredient).  The truth is that I love strawberry salad and I just had to have it once more this summer.  So that's what I did.  I would recommend that you make this salad in June or July when local strawberries are abundant here in Nova Scotia.  However, for now, my apologies to Nova Scotia strawberries, and I hope you will like this salad!

Strawberry Salad

6 cups of organic mesclun mix (or other salad greens)
1 cup of toasted almonds
2 cups organic strawberries, sliced
3 tbsp olive oil
1 tbsp honey
1 tbsp apple cider vinegar
juice from half an organic lemon

Toast the almonds on a baking sheet at 350 degrees for 5 minutes.  Flip them over and continue to toast for another 5 minutes.  Set the almonds aside to cool.

Place greens and strawberries in a bowl and mix.  Whisk together the oil, honey, vinegar and lemon juice.  Drizzle the dressing on the salad and top with almonds.  Enjoy!

Salad Greens

I hope everyone is having a great summer!  I am sorry for not blogging in so long, but I've taken a lot of vacation time this year.  Now, with summer almost over, I am ready to get back into the routine of blogging every week.  My first blog will celebrate summer and feature salad greens.  So please come back after Sunday to see what it is!

Summer is the time for salads!

Sorry I haven't been around lately to blog.  I've definitely been enjoying my summer.  I am currently on maternity leave and my little girl is certainly keeping me busy.  We've been doing some travelling and experiencing lots of new foods!  Even though my baby isn't ready to enjoy salads, I've been eating a lot.  Leafy green vegetables are so good for you in so many ways!  They are loaded with vitamins and minerals, including vitamin C, iron and even calcium!  So, load up your plates with lettuce, spinach, chard, kale or beet greens.  Your body will be glad you did.