Tagged with 'vitamin-A'

I’m jumping on the pumpkin everything bandwagon this Fall season, and here's another delicious way to incorporate it into your life.

The nutrition in this recipe is great for supporting your immune system and reducing inflammation. It also contains a lot of heart healthy fat.

Pumpkin spice granola is full of immune-boosting antioxidants! Pumpkin is known for being packed with beta-carotene, which is converted to Vitamin A in your body. Vitamin A not only maintains a healthy immune system overall, it also keeps mucous membranes in top form. The Vitamin E in the sunflower seeds is also a powerful antioxidant and plays an important role in the prevention of cardiovascular disease. 

The ginger and cinnamon in the pumpkin pie spice pack a nutrition punch. Cinnamon is studied for its numerous health benefits, including helping blood glucose levels. Ginger is high in antioxidants and known to reduce inflammation. 

Ingredients

½ cup sunflower seeds  

½ cup pumpkin seeds   

2 Tablespoons chia seeds   

1 cup of unsweetened coconut flakes

1/3 cup coconut oil  

½ cup pumpkin puree

¼ cup maple syrup

1 teaspoon vanilla extract (to stay Paleo, use non-imitation vanilla or vanilla bean powder)

1½ teaspoon pumpkin pie spice (or ½ teaspoon each ground ginger, nutmeg, cloves)

½ teaspoon cinnamon

Pinch of sea salt  

½ cup dried apples or dried mangos (chopped into pieces), dried cranberries, or goji berries

Instructions

1. Preheat oven to 300 degrees.

2. Combine the seeds and coconut flakes in a large bowl.

3. Melt the coconut oil over low heat in a small saucepan. When coconut oil is melted, remove from the heat and add the pumpkin puree, maple syrup, vanilla, spices, and sea salt and whisk together until smooth.

4. Pour the spiced pumpkin mixture over the dry ingredients in the bowl and mix until well coated.

5. Line a large baking sheet with parchment paper and set aside. Spread the granola evenly on the baking sheet and bake for 40-50 minutes.

6. Stir every 15 minutes or so to be sure the granola is cooking evenly and not burning. Remove from the oven and let the granola cool completely.

7. Once cool add the dried fruit and transfer to an airtight container until ready to serve. 

Enjoy this delicious, Paleo-friendly recipe!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Recipe courtesy of Natural Grocers Healthy and Delicious Recipes.

Pumpkin and a blend of chai flavors (nutmeg, cardamom, cinnamon) makes for a good tasting drink.

If where you live is anything like Bend, Oregon right now, it’s oozing with the feeling of Fall. Pleasant days, chilly nights, and best of all, the colors! The leaves on the Aspens, Maples, and Oaks are red, orange, golden, and hazelnut--intermingled between all the wonderful evergreens, it’s a bright and beautiful sight!   

This weather also lends itself any excuse to eat everything pumpkin---granola, bread, ice cream, soup, and any other pumpkin laced food! Pumpkin’s such a guiltless pleasure--low in calories and fat, high in vitamins and phytochemicals--making it even more enjoyable. 

The nutrition in this recipe is great for supporting your immune system and reducing inflammation. 

Pumpkin and butternut squash are famous for being packed with beta-carotene, a powerful antioxidant which provides your body a huge immunity boost! Beta-carotene is converted to Vitamin A in your body, and Vitamin A not only maintains healthy immunity overall, it also keeps mucous membranes in top form.   

Another perk, the ginger in the recipe is a powerful spice, high in antioxidants and known to reduce inflammation. 

Enjoy!

Ginger Pumpkin Butternut Squash Soup

vegan, makes about 6 cups

1 cup canned organic pumpkin (or use fresh roasted if you have on hand)
4 cups butternut squash cubes
1 Tbsp ginger powder
1/3 cup grade B maple syrup
2 Tbsp vegan buttery spread (add more for a richer, more buttery soup)
1/2 tsp pink sea salt
1/4 tsp cinnamon
4 leaves fresh sage, torn
1/2 cup+ plain soy milk (or other non-dairy milk)

To Make:

1.  Add 4 cups of water to a large pot. Bring to boil. Add in butternut squash cubes and a pinch of salt. Boil until squash is tender - but not falling apart.
2.  Drain the squash and add to a Vitamix or high speed blender. Add in the pumpkin, spices, and all the remaining ingredients. For the soy, start with 1/2 cup and keep adding until your soup reaches your desired thickness.
3.  Blend. Serve immediately - warm. Or you can simmer on the stove until ready to serve. Garnish with fresh sage leaves.]

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Recipe courtesy of lunchboxbunch.com