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Healthy Pumpkin Pie Recipe!

With Halloween right around the corner, curb treat cravings with this delicious Healthy Pumpkin Pie recipe! Only 141 calories per serving (room for seconds anyone?) Yum!

Ingredients:

  • 1 can (15 oz) pumpkin puree
  • 1 (13.5 oz) can full-fat coconut milk
  • 1/4 cup rolled oats
  • 2 tbsp ground flax
  • 1/3 cup coconut sugar or brown sugar
  • Pinch of pure Stevia (or 2 tbsp extra brown sugar)
  • 2 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1/2 tsp salt
  • 1 tbsp pure vanilla extract

Instructions:

Preheat oven to 400 F. Blend all ingredients together until smooth, then pour into a prepared pie crust (view recipe below) in a 10-inch round pan. Bake 27 minutes (it will still be underdone after this time, which is okay!) Let it cool, then refrigerate at least 5 hours uncovered for the pie to thicken and “set.”

Crust Recipe:

  • 1 1/2 cups whole wheat pastry flour
  • 1 tsp salt
  • 1/3 cup sugar of choice
  • 1/2 cup vegetable oil
  • 2-4 tbsp water

Preheat oven to 200 F. In a large mixing bowl, combine all dry ingredients. Add oil and stir. Add water as needed until it just sticks together but is not gummy. Press evenly into a 10-inch pie pan. Put the crust in the oven and immediately increase the temperature to 350 F. (The crust will rise, just press the pie crust back down afterwards.) Bake 15 minutes. Let cool.

Calories per serving: 141

Recipe sourced from: https://chocolatecoveredkatie.com/2013/11/04/healthy-pumpkin-pie-recipe/

Tips for a Safe Halloween!

With Halloween right around the corner, browse through these tips to ensure a fun (and safe!) Halloween for all.

  • Make or purchase costumes in a light material for better visibility.
  • Place strips of reflective tape on the front and back of costumes.
  • Dress for the weather, add layers if needed.
  • Bring a flashlight and cell phone.
  • Carry a white bag or pillowcase for candy, and attach reflective tape as well.
  • Always travel in groups.
  • Use the sidewalk as much as possible.
  • Don’t eat any treats before you get home and can check them out in good lighting.
  • Leave on the outside lights for visitors.
  • Remember that some children have allergies; stickers are a great alternative!

Pumpkin Spice Trail Mix!

Adding pumpkin to just about anything screams “fall is here,” and trail mix is a great way to munch on the good-for-you squash. After you’ve whipped up this treat, divvy it into servings for a perfectly portable snack.

Ingredients:

  • 1/4 cup Sucanat or whole cane sugar
  • 2 tsp ground cinnamon
  • 2 tsp paprika
  • 1 tsp pumpkin pie spice
  • 1 cup unsalted whole almonds
  • 1 cup rolled oats
  • 1 cup unsalted pecan halves
  • 1 cup roasted salted pepitas (shelled pumpkin seeds)
  • 1 cup walnut halves
  • 1/4 cup pumpkin puree
  • 2 tbsp all-natural apple juice
  • 2/3 cup dried cranberries
  • 2/3 cup raisins

Directions:

Preheat oven to 250°. Mix Sucanat, cinnamon, paprika, and pumpkin pie spice in a small bowl. Set aside. Place almonds, oats, pecans, pepitas, and walnuts in large bowl. Mix together pumpkin puree and apple juice; pour over nut mixture and toss until nuts are evenly coated. Sprinkle with spice mixture, tossing to coat well. Spread evenly on two baking pans. Bake 30 to 35 minutes, stirring halfway through cook time. Cool completely. Stir in cranberries and raisins. Store in airtight container. Delish!

Recipe via: https://www.fitnessmagazine.com/recipes/snacks/healthy/fall-snack-recipes/

October Don’t Get Sick Challenge

Don’t Get Sick Challenge

Happy October 1st! For the month of October, join us in our Don’t Get Sick Challenge. We will be posting daily tips and reminders to avoid getting sick as we head into the colder weather. Keep healthy with us, as our Naturopathic Clinic staff will be participating as well.

Here are some tips to get you started:

  • Get moving! Your immune system responds to exercise by producing more of the blood cells that attack bacterial invaders. And the more regularly you exercise, the more long-lasting the changes become. Research shows that people who exercise moderately 5 or 6 days a week catch half as many colds and sore throats as people who don’t.
  • Stay away from sugar! Just 10 teaspoons of sugar, the amount in two 12-ounce cans of pop, impairs the ability of white blood cells to deactivate or kill bacteria. Instead opt for a natural sweetener, such as one made from the stevia plant to boost the immune system.
  • Make room for mushrooms!  Experts explain the rare Reishi mushroom fungus stimulates the production of T-cells, white blood cells involved in protecting the body from infection. It increases levels of substances that strengthen the immune response. It also promotes sleep and reduces stress by suppressing the production of the stimulant hormone, adrenaline.

Pumpkin Quesadilla Recipe