Pumpkin and Spice and Everything Nice!

Pumpkin-Cinnamon Oatmeal with Walnuts

This autumn-y oatmeal has been my go-to this month for a quick breakfast before running out the door. I use instant oatmeal (although I am sure it would be tasty using overnight oats, as well) and pumpkin butter for this quick morning meal. Also, just a fun fact: pumpkin butter is not actually butter at all – it is pureed pumpkin, oftentimes mixed with honey and some lemon juice and typically has less than 35 calories per 1 Tbsp serving. That is a lot of flavor for minimal calories! Plus, pumpkin supplies beta carotene, which your body can convert to vitamin A.  This pumpkin-y bowl full of cinnamon spice and heart-healthy walnuts is a seasonal way to start your day off right with fiber, omega-3 fatty acids and a tasty spoonful of beta carotene-rich pumpkin!

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Ingredients (serves 1):

1 packet instant oatmeal (*I like Trader Joe’s Oats and Flax or Bob’s Red Mill brand)

*Note: If you are interested in a heartier breakfast and looking for a way to increase calcium intake, you can prepare the oatmeal with milk in place of water! 

1/2 oz unsalted walnut halves (about 7 walnut halves)

1 1/2 tsp pumpkin butter (*Try to look for a brand that isn’t loaded with sugar – I like Trader Joe’s Pumpkin Butter)

1/8 tsp ground cinnamon

Directions:

1. Cook oatmeal according to directions on package.

2. Add pumpkin butter and cinnamon and stir into oatmeal. Top with walnuts and enjoy!

(This may be the easiest recipe I have ever posted!)

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 231 calories, Total Fat 12 g, Saturated Fat 1 g, Cholesterol o mg, Carbohydrates 27 g, Fiber 4 g, Protein 6 g, Sodium 100 mg, Calcium 159 mg

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Some Sweet Sprouts

Brussels Sprouts with Walnuts and Pomegranate Arils

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In case you couldn’t tell, I’m on a cruciferous veggie kick. I try to eat seasonally when possible and cruciferous vegetables can grow throughout the cool, winter months. Also, cruciferous veggies offer a ton of health benefits and some studies suggest that increased intake of these veggies may be associated with a reduced risk of developing certain cancers.This sweet side dish is like wellness in a bowl –  walnuts are rich in omega 3 fatty acids, which reduce inflammation, and pomegranate arils are rich in antioxidants. Make sure you make extra – you’ll want the leftovers the next day!

Ingredients (serves 2)

2 C raw Brussels sprouts (I like to use Brussels sprouts that are on the smaller side)

1/4 C chopped walnuts, unsalted

1/2 C pomegranate arils

1 Tbsp olive oil

Dash salt

Dash ground black pepper

Directions:

1. Preheat oven to 400 degrees Fahrenheit.

ready to go in the oven!

ready to go in the oven!

2. Wash Brussels sprouts and dry thoroughly with paper towel. Cut the Brussels sprouts in halves or quarters, depending on the size of the Brussels sprouts.

3. Place Brussels sprouts on baking pan or in casserole dish. Drizzle olive oil over Brussels sprouts and season with salt and pepper.

4. Bake Brussels sprouts in oven for 10-15 minutes, stirring occasionally. After 10 minutes, remove Brussels sprouts from oven and add walnuts. Stir Brussels sprouts and walnuts together and place back in oven. Bake another 10 minutes-15 minutes, until Brussels sprouts are slightly crispy on the outside. Stir occasionally.

5. Remove Brussels sprouts from oven and add pomegranate arils. Mix all ingredients together and place back in oven. Bake another 5 minutes. Remove from oven and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 239 calories, Total Fat 18 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 18 g, Fiber 7 g, Protein 6 g, Sodium 101 mg, Calcium 52 mg

yum!

yum!

Get Excited About Your Lunchtime Salad!

Beet and Goat Cheese Spinach Salad

Salad can sometimes sound like a snooze – shake things up with this plate of greens! Using spinach instead of lettuce pumps up the nutrient content of this salad, since spinach supplies vitamins A,K,C,E and many of the B vitamins, including folate. Also, spinach is a great source of iron and calcium! The sweet taste of beets with goat cheese and the filling protein in the soybeans make this salad extra satisfying! Also, walnuts offer way more than a satisfying crunch to this salad – walnuts are a great source of omega 3 fatty acids, which help to reduce inflammation. Eat this salad to fuel your body with tons of nutritional goodness!

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Ingredients (serves 1):

2 C spinach

2 medium ready-to-serve beets (skinned, pre-cooked, refrigerated)

1 Tbsp walnuts

2 Tbsp edamame (out of pods, unsalted)

.5 oz chevre (goat cheese), crumbled

1 small cucumber, sliced

1 tsp extra virgin olive oil

1 Tbsp red wine vinegar

Directions:

1. Place spinach on plate. Add edamame, cucumber slices, walnuts and goat cheese.

2. Dice beets. Add to salad.

3. Combine olive oil and vinegar in small cup. Pour over salad. Serve.

*Bringing this salad to work? No problem! Prevent soggyness by investing in a container that has a separate compartment for salad dressing. Just remember to store your lunch in the fridge!

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 259 calories, Fat 16 g, Saturated Fat 4 g, Cholesterol 10 mg, Sodium 155 mg, Carbohydrates 21 g, Fiber 6 g, Sugar 11 g, Protein 12 g, Calcium 189 mg.