A Fanci Blog on Lentils

Hello everyone! Since my nutrition blogs seem to be hit, I figure I write another. I can’t promise I will write a nutrition blog every month but since it does seem to be what you all need more information on and since I am Master Certified Nutritional Consultant, I will be trying to write more blogs on healthy foods and their benefits and tips to stay healthy in your eating a long with other helpful facts. If you want a more one on one personal experience with me that caters to your needs feel free to contact to me, I will be glad to help you!

This blog is going to go over a food that I believe a lot people neglect or forget about which is Lentils. It’s a plant-based protein so Vegans should always have this awesome little food in their diet. I will give you the in and outs of this versatile plant and at the end of this blog I will have some healthy recipes I believe you will enjoy.  If you want more healthy recipes for lentils just contact me and I will be glad to help you out!

What are lentils?

Lentils are a plant-based protein and the edible seed of the legumes, that are versatile and check all the best nutrition boxes. So, let’s take a moment and look at some of the healthy highlights of lentils, shall we?

·        26% of Lentils calories are contributed to protein

·        ¾ of a cup of cooked Lentils provides more potassium than a large banana

·        Lentils provide more Folate than any other plant food

·        Lentils are high in fiber; 1 cup of cooked lentils offers about 16grams of fiber

·        Lentils offer a steady, slow-burning source of energy, due to the mix of the fiber and complex carbohydrates

·        Lentils are rich in a number of vitamins and minerals including magnesium and iron being top of the list.

·        The mix of fiber, folic acid, and potassium in lentils makes them a heart-healthy choice

Now there isn’t just one type lentil, but I am sure you all knew that! There are actually four basic varieties of lentils brown, green, red/yellow and specialty. Let me tell you a little about each type and what they are good for.

Brown lentils are the most common variety any bag in the grocery store that says “lentils” without any other descriptor is most likely full of brown lentils. This is the type I use mainly as well when it comes to my dishes and can range in color from khaki brown to dark black and has a mild, earthy flavor. Brown lentil holds their shape well during cooking, making it ideal for use in warm salads, casseroles, soups, and stews. Brown lentils also work well in veggie burgers or vegetarian meatloaf or going half and half with your meat.

Green lentils are extremely similar to brown lentils, but they have a more robust and slightly peppery flavor and come in a range of sizes. Green lentils can vary in color from a pale or spotted green to a green-slate color with hints of blue and black. Like brown lentils, green lentils retain their shape well. This, combined with their strong flavor, makes green lentils ideal for salads or side dishes.

Then you have red and yellow lentils which range from color of golden yellow to orange and red. They are also the only variety sold “split,” meaning they processed into smaller lentil bits. They are somewhat sweet and nutty and are very common in Indian and Middle Eastern cuisine and are the key to classic dishes such as Indian dhal. Because of their “split” nature, this variety of lentil tends to disintegrate when cooked, making them ideal to use in soups or stews (especially as a thickener), and in casseroles or any other dish where they are pureed

Last but not least specialty lentils. There are many varieties of specialty lentils, but two are most common are black beluga and puy. Both varieties are about one-third of the size of brown or green lentils and have a rich, earthy flavor.

Black beluga lentils when cooked, are shiny, tiny, and black and they look kind of like caviar; hence their name. Thanks to their rich, earthy flavor, soft texture, and appearance, these lentils make a great base for salads or as a feature with any kind of protein.

Puy lentils are grown in the volcanic soil of a specific region in central France called Le Puy. Puy lentils are known for their dark, bluish-slate-green color and rich, peppery flavor. These high-quality lentils should star as the center of a meal. They make a great base for meat or fish, or can be easily featured in a side dish or main dish salad.

Lentils are also very inexpensive for those who are trying to eat healthy and cut on cost. That is actually the number one complaint I get is that eating healthy cost so much. My response is not if you know how to do it right. Well one way is if you are a meat eater is substituting some of your meat options with lentils or mixing. Here are some ideas.

You can incorporate a meat-free meal weekly or make it two. It won’t hurt you in fact it will probably make you much healthier over all and will cut on food cost. Don’t sacrifice your nutrition though, 100 grams of lentils provide almost as much protein as a steak72% of your daily fiber and more than enough of your potassium needs, and that is not adding in all the other healthy ingredients in just a plant-based meal.  

If you want your meat to go further add even a healthier element to it try mixing cooked lentils with your meat (this will not go well with all meats of course just ground meat). Simply swap ¼ to ½ of your meat with cooked lentils in burgers, meatballs, meatloaf, tacos, chili and even pasta sauce.

 Those tips are great but here are a few recipes to get you started. Like I said you want more just contact me!

Ratatouille with Lentils

Ingredients

1 cup dry lentils, rinsed and drained

1 small eggplant (12 ounces), peeled and cubed

2 (14.5 ounce) cans diced tomatoes with basil, garlic and oregano, undrained

2 large onions, coarsely chopped

2 medium yellow summer squash and/or zucchini, halved lengthwise and cut into ½-inch-thick slices (about 2½ cups)

1 medium red sweet pepper, seeded and chopped

½ cup water

¼ to ½ teaspoon ground black pepper

Prep:25 m

Ready In: 4 h 25 m

Introductions:

In a 3½- or 4-quart slow cooker, combine lentils, eggplant, undrained tomatoes, onions, summer squash, sweet pepper, water and black pepper Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4½ hours. 

Taco Lentil Soup

Ingredients

1 teaspoon olive oil

4 cloves garlic, minced

1 red bell pepper, thinly sliced

1 white onion, diced

1 jalapeño, seeded and diced

1 cup green or brown lentils, rinsed

1 (28 oz) can crushed tomatoes

4 cups vegetarian broth

1 (15 oz) can black beans, rinsed and drained

2 tablespoons chili powder

1 tablespoon cumin

1 teaspoon dried oregano

1/2 teaspoon paprika

1/4 teaspoon onion powder

1/2 teaspoon cayenne pepper (if you like a little heat!)

1 teaspoon salt

Freshly ground black pepper, to taste

1 cup frozen organic corn

For topping: 1/2 cup Go Veggie Cheddar Shreds

To garnish: Diced cilantro, sliced jalapeno, tortilla strips/chips

Prep time:  10 mins

Cook time:  4 hours

Total time:  4 hours 10 mins

Instructions:

Place a medium skillet over medium high heat. Add in olive oil, garlic, bell pepper, onion and jalapeño; sauté for 5 minutes or until onions begin to brown and soften. Transfer to the slow cooker.

Add in the remaining ingredients (except for the corn) to the slow cooker: lentils, crushed tomatoes, vegetarian broth, black beans and spices. Stir ingredients together to combine, then cover and cook for 3-4 hours on high or 7-8 hours on low. 20 minutes before serving, stir in frozen corn.

Once soup is done, distribute into bowls (or do a meal prep) and top each with two tablespoons of Go Veggie cheese. Garnish with extra fixing’s such as cilantro and jalapeno. Makes 4 servings. Double the recipe for a crowd!

Salsa Verde Lentil Tacos with Mango-Pomegranate Pico

Ingredients

For the Pico:

1 mango, pitted and diced

Seeds from 1/2 of a pomegranate (about 1/2 cup)

2-3 tablespoons fresh chopped cilantro

1/4 cup diced red onion

1 teaspoon fresh lime juice

For the lentils & sauce

1 1/2 cups water

3/4 cup uncooked green lentils

1-pound tomatillos

1 poblano pepper

1 jalapeño, cut in half and seeded

3 unpeeled cloves garlic

1/4 cup fresh chopped cilantro

1 tablespoon fresh lime juice

Salt and pepper, to taste

8 corn tortillas (gluten free)

½ cup GO Veggie! Monterey Jack & Cheddar Shreds

Prep time:  20 mins

Cook time:  40 mins

Total time:  1 hour

Instructions:

First make the salsa: Add mango, pomegranate, red onion, cilantro, and lime juice to a medium bowl; stir until just combined. Cover and place in fridge until tacos are ready to serve.

Next make the lentils: Add 1 ½ cups of water and lentils to a medium pot and place over high heat. Bring to a boil, then reduce heat to low, cover and simmer for 25-35 minutes or until lentils are fork tender and water has absorbed completely. Do NOT overcook the lentils or they will become mushy. Once lentils are cooked, drain out excess water from pot and remove from heat.

While lentils are cooking, make the tomatillo sauce. Remove husks from tomatillos and rinse them under warm water; cut in half and place cut side down on a foil-lined pan along with garlic, jalapeno halves and poblano pepper. Place under the broiler for 5-8 minutes or until the skin of the tomatillos and peppers are dark golden brown and somewhat blackened. Remove from the oven and allow to cool for 5 minutes.

Once cooled enough to handle, peel the blackened skin from poblano pepper and discard. Remove the roasted garlic cloves from their skin and add to a blender along with the rest of the poblano pepper (stem and skin removed), tomatillos and jalapeno halves. Add in cilantro and lime juice; blend for 1-2 minutes or until smooth.

Stir in 1 cup of tomatillo sauce into cooked lentils. Add salt and pepper to taste. Reserve extra sauce for garnish (or you can use it as a salsa with chips).

To assemble tacos: Add 1 tablespoon of cheese if desired in a taco, then place about ¼ cup lentils and top with a tablespoon or two of mango-pomegranate pico. Serves 4, 2 tacos each.

Notes:

Feel free to use 1 cup canned salsa verde or green enchilada sauce for a quick shortcut.

Recipes come from Eatingwell.com and other helpful blogs. I'm not a chef =) so I need help. 

Fanci Ways to Stay on Track in the Winter

Well the days are getting shorter which means the holidays are pretty much here. This is when I notice my client’s schedules start to shift and their routines tend to shift a bit due family time and holiday events or even weather could come into play as a factor and this could mean if not prepared their fitness and nutrition habits and take a hit.

Although it is the holiday season some indulgence and relaxation can be expected and shouldn’t make one feel guilty, but too much can make it tough to get back on track. Sometimes clients just fall off the radar completely. So how do I do my best to help my clients embrace the winter and holidays without losing sight of their goals?  Well here are some of my Fanci tips for you. 

1. Be Prepared for a Decrease in Activity

Realistically, it happens you have shopping, events, plays, parties, get togethers and not to mention the weather! Your schedule is going to 

change and knowing that up front you will have to adjust your exercise time. Knowing that take a good look at your schedule, sadly your personal trainer (me) may not be in that schedule but a 10-minute workout may be worked in. And your Personal Trainer (me) can help you with that 10-minute workout. Remember something is better than nothing.

2. Revisit Your “Why”

As your life gets busy with the holiday season, I want you to jot down the reason or go back to the reasons on WHY you started your health and fitness journey in the first place. Is it to have a stronger immune system, preventing or reducing chronic pain, having more energy or losing some unwanted pounds or simply keeping up with the kids? Whatever your “Why” is write down again revisit it to help you keep yourself on track.

3. Try New Things

I tell my clients and myself “Don’t be afraid to try new things” Guess what I tried this fall yoga! Guess who at first hated it and then LOVED it! This girl! Trying new things can keep you energized and motivated. You can be like me and try yoga if you haven’t or a boot camp. For nutrition try some new spices or new healthy recipes with some season fruits and vegetables.

4. Shift to “Fanci Movement Snacks”

If you can’t even fit in a 10-minute workout in let’s see if you can get a 1 to 2 minute “Fanci Movement Snack” in. Since often times schedules get crazy you need to get moving where ever you can. I have been known to do squats or mini jumping jacks in a check out line. You can also do running up and down office stairs between meetings, parking at the end of every parking lot for more walking, doing lunges down the hall way or doing calf raises while you wait in line as well. These “Fanci Movement Snacks” add up and help with the fact you not able to keep up with yoru regular workout routine.  

5. Plan for Snow Days

I don’t know about you but I live in an area that gets snow (well some snow) so I plan accordingly. I also know my clients won’t want to travel when there is even a chance of snow for safety reason and rightly so. As a Personal Trainer I have come up many and I do mean MANY at home workouts for my clients. We can’t forget the nutrition part of a snow day. Who likes to spend their time in their PJ’s and bake or eat comfort food? Well I for one am warm bowl of soup kind of girl. However, be mindful of what you eat when you are snowed in. Think plenty of hearty vegetables make them into some warm healthy stews.   

6. Gear Up for Outdoor Activity

Even though it gets cold in most places that doesn’t mean everything has be done indoors. Ok for me it does, but that is because I do not like the cold! Many people love running in this weather or cycling or hiking and if it snows try snowboarding or sledding. Shoveling your driveway well that is a workout in itself.  

7. Know Your Nutrition Obstacles

With the holiday’s coming into full swing you will have your nutrition obstacles. Whether it be your aunts’ rum cake or your mom super cheesy pasta dish or an office party open bar. Bottom-line there will be one temptation after another. Identify what is coming and make a plan that balances out those obstacles with healthier holiday eating. For my clients I don’t want them to give up their holiday treats but I do want them to be mindful of them and keep it in moderation. Moderation is key.

8. Have a Go-To Holiday Dish

With the holidays it can feel like there is nothing but less than ideal food options. Many of those less than ideal food options are carbs and normally the unhealthy kind that can send you crashing. Instead of reaching for those look at the local farmer’s market for your fall and winter vegetables and make a good go to dish for the holidays.  You would be surprised on how some of these vegetables can satisfied both your sweet and savory taste buds while staying healthy.  Just look in my Fall recipe blog for some ideas.

9. Prep for Active Travel

Most of us travel some for the holiday’s and it is helpful if we prepare for it. Whether this means putting together hotel room workouts, or looking for yoga studios where you going or even running or walking trails. Also take the time to look for good grocery store or healthy restaurants. As long as you come up with a plan for holiday travel.  

Overall winter doesn’t mean you have to put a stop to your healthy lifestyle. You just may have plan a different strategy   to get around the holiday’s to stay on track. A good solid plan is the key and staying in touch with your personal trainer or coach when you need them (that is what we are here for!)

Why I wear Purple

November is Epilepsy Awareness Month and as many of my followers know I have epilepsy. However not everyone knows my story on how I developed my condition.  Well my epilepsy was caused by accident that happened when I was 10 months old NOT

something I was born with.

The story I was told I can only imagine how scary it was for my parents and family. They found with a dry cleaning bag wrapped around my face not breathing,  I was told was blue in the face. My family told me we lived out in the country so calling 911 didn't do much good, they could only really instruct them on what to do on getting me to breath in hopes that an ambulance could get there. My family decided to preform CPR on me themselves as they drove to the nearest hospital.

Long story short I was revived at some point though my brain began to swell due to lack of oxygen and I was not expected to live. However here I am writing this blog and the only thing that came from that day due to the swollen brain or TBI is me having epilepsy.  So I am literally a survivor.

Epilepsy is not something that I am ashamed of nor something I hide. Though many people don't even know I have seizures because of how I live and it's not like I wear a shirt everywhere I go that says I have epilepsy.

 Someone once said "You don't look like you have epilepsy" and my response was "How does someone with epilepsy look like?" They gave me an answer of a sickly weak person that can't take care of themselves. It occurred to me then just how little people know about epilepsy. Apparently to some we who have epilepsy have a certain look and it's debilitate us from living a normal life.   I was even told once I was to "fit" and "healthy" looking to have epilepsy. So there is a bit of a stigma on what epilepsy looks like. 

Well epilepsy can't be seen. You can't look at a person and say "That person as epilepsy" without knowing already they do. Epilepsy doesn't discriminate it can effect someone of any race, male or female, young or old, any size at anytime. And if you didn't grow up with it like I did which in itself  has it own challenges, and it comes into your life out no where and it can turn your life upside down. Not only that there is not just one type of epilepsy or seizures there are 40 different types of seizure disorders with numerous amounts of triggers.  Seizures can look like anything from passing out all of the sudden to blank stare to the most common one and one I experience when not controlled where I lose conscious and start to convulse uncontrollably. Triggers range from environmental to hormonal to everyday stress and lack of sleep. 


Epilepsy is so common when I do open up and talk about my life with it I find people open  up to me. I hear story's about their loved ones having epilepsy  or how some actually had epilepsy as a child but grew out of it as they got older this is know as juvenile epilepsy. Of course I also get the question "What is epilepsy?"

However for me epilepsy doesn't have me I have epilepsy. I grown up with it and I have learned to live with it and overcome it.  I wear purple to support my epilepsy family and myself. I wear purple to bring awareness to others on what epilepsy is and how it effects those who have it and their families. I hope for a cure and one day I am sure we will find one.

Fanci Fall food Recipes and More

Falls the season of festivals and great harvest and some of the most delicious food of the year. I know it is full of some of my favorite fruits and vegetables.  In this blog I am going to give you some well known fall food and their healthy benefits along with some healthy recipes to try that I got from eatingwell.com.  I would love to hear what you think so please share you comments and thoughts and if you have a recipe to share feel free to share as well!

Pumpkin

Who doesn't love pumpkin and not just in some latte either? This of course of like the Fall stable food and known mostly for the pie fillings or to carve our jack-o-lanterns. Pumpkins orange coloring means it loaded in beta-carotene, a plant based form of vitamin A which is necessary for vison and healthy skin. Pumpkin like most plants are low in calories with only 49 calories per cup, but high in potassium, fiber and vitamin C. The antioxidants in pumpkin  have also been found to help in controlling blood sugar and blood pressure.

If you want to add more pumpkin to your fall menu this year consider buying a whole pumpkin for maximum benefits. If you do buy can make sure it has only one ingredient "pumpkin" without any added sugars or preservatives. Oh and don't forget the seeds they are great roasted as a snack.

Curried Pumpkin and Mushroom Risotto

Fresh mushrooms and curry powder provide layers of flavor to this risotto, which gets creaminess from pumpkin and from slow-simmering the arborio rice in the traditional risotto method.

Ingredients:

• 2 medium leeks, trimmed, halved, and thinly sliced (see Tips) or ⅔ cup chopped onion
• 1 tablespoon canola oil
• 16 ounces fresh mushrooms (such as chanterelle, stemmed shiitake, cremini, and/or stemmed oyster), sliced
• 2 teaspoons curry powder
• 2¾ cups reduced-sodium vegetable broth
• ¾ cup arborio rice
• ¾ cup canned pumpkin
• ¼ cup pumpkin seeds (pepitas), toasted
• Parsley sprigs (optional)

Prep:45 mins Ready In: 45 m 

In a large saucepan cook leeks in hot oil over medium heat for 4 to 5 minutes or just until tender, stirring occasionally. 

Add mushrooms. Cook about 5 minutes or until nearly tender, stirring occasionally. 

Stir in curry powder. Meanwhile, in a medium saucepan heat broth just to simmering; keep warm. 

Add rice to mushroom mixture and cook for 2 minutes, stirring often. Carefully add ½ cup of the hot broth. Cook and stir until liquid is absorbed. 

Add the remaining broth, ½ cup at a time, cooking and stirring until liquid is absorbed before adding more. (This should take about 20 minutes total). 

Stir in pumpkin. Cook and stir for 1 minute to heat through. 

Transfer to a serving dish. Sprinkle with pumpkin seeds. If desired, garnish with parsley sprigs. 

Tips: Slice only the white part of the leeks.

Nutrition information:  

Serving size: ½ cup

Per serving: 153 calories; 6 g fat (1 g sat); 3 g fiber; 22 g carbohydrates; 6 g protein; 53 mcg folate; 0 cholesterol; 4 g sugars; 5 mg vitamin C; 27 mg calcium; 2 mg iron; 199 mg sodium; 329 mg potassium 

Apples

Yeah apples are available year-round, they are however considered a seasonal fall fruit and are at their peak during this time.  Everyone has heard of the saying "An apple a day keeps the doctor away" and this is actually true in many ways. Apples are high in fiber , vitamin C and antioxidants. Apples help prevent or help manage  multiple diseases from cancer, to diabetes, to heart disease. The secret to the apple is eating the skin that is where all the good stuff is at.

Apples are eaten in a variety of ways, but the best way is the on-the-go snack. Add apple slices to salads to sweeten or mix them in with a spicy meat dish for a savory and sweet flavor. Be sure and try different types of apples as well because each has a slightly different nutrient profile.

Chicken & Spiced Apples

The buttery apples suit these chicken breasts, which are pounded thin so they cook evenly and quickly. You could also serve this compote with any roasted meat or vegetable.

Ingredients:

• 2 apples, preferably Braeburn, peeled and thinly sliced
• 1 tablespoon lemon juice
• ¼ teaspoon ground cinnamon
• 3 teaspoons extra-virgin olive oil, divided
• 3 teaspoons unsalted butter, divided
• 1⅛ teaspoons herbes de Provence, divided
• ½ teaspoon salt
• ¼ teaspoon freshly ground pepper
• 1½ pounds boneless, skinless chicken breasts, trimmed
• 1 cup reduced-sodium chicken broth
• 1 teaspoon freshly grated lemon zest

Preparation : Active :20 mins Ready In: 20 min

Toss apple slices with lemon juice and cinnamon in a small bowl. 

Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm. 

Mix 1 teaspoon herbs de Provence, salt and pepper. 

Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a ½-inch thickness. 

Sprinkle the chicken on both sides with the seasoning mixture.

 Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. 

Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the pan; heat over high heat. 

Cook the remaining chicken in the same manner. 

Add broth, lemon zest, the remaining ⅛ teaspoon herbs and any accumulated juices from the chicken to the pan.

 Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. 

Spoon the sauce over the chicken and serve with the sautéed apples.

Butternut Squash

Butternut Squash is one of my all time favorite winter squashes that I love as a soup. Butternut squash is a cream colored elongated bell that often describe in tasting like sweet, a bit nutty and a little like a sweet potato.  It's healthy and hearty and can be used for both savory and sweet dishes.

The health benefits of this winter squash is almost endless. It contains beta carotene which is good for you skin and flu fighting phyto nutrients and antioxidants. It also loaded with fiber and  vitamins such as A and C. Adding butternut squash to you fall and winter diet will help lower cholesterol and regulate blood pressure. So this fall favorite of mine will benefit you from head to toe.

Slow-Cooker Curried Butternut Squash Soup

Skip the roasting in this butternut squash soup recipe and let your slow cooker do the work instead. Just load up all the ingredients into the crock pot, set it and forget it for an easy, healthy dinner or pack-able lunches.

Ingredients:

• 
  1 medium butternut squash (2-2½ pounds), peeled, seeded and cubed (about 5 cups)
• 3 cups "no-chicken" broth or vegetable broth
• 1 medium onion, chopped
• 4 teaspoons curry powder
• ½ teaspoon garlic powder
• ¾ teaspoon salt
• 1 (14 ounce) can coconut milk
• 1-2 tablespoons lime juice, plus wedges for serving
• Chopped fresh cilantro for garnish

Preparation: 10 min:  Ready In: 3 hrs. 45 mins 

Stir squash, broth, onion, curry powder, garlic powder and salt together in a 5-quart slow cooker.

 Cover and cook until the vegetables are very tender, 7 hours on Low or 3½ hours on High. 

Turn off heat and stir in coconut milk and lime juice to taste. 

Puree with an immersion blender until smooth. Garnish with cilantro.

To make ahead: Refrigerate soup for up to 4 days. Reheat before serving.

Parsnips

Parsnips are a white root vegetable that looks similar to carrots and often used in the same manner due to there hearty, dense texture.

They are low in calories and crazy  high in fiber which is great for digestion, lowering cholesterol and of course weight loss. This white root is also loaded with minerals from the soil  such as potassium, magnesium, zinc and iron which are all great for heart health.

If you want to add parsnips to your diet this fall  you will need to peel  and cut them much like you do carrots. They are great in soups and stews or even roasted, steamed and boiled.

Curried Parsnip & Apple Soup

This creamy parsnip and apple soup recipe has amazing flavor from the combination of curry powder, coriander, cumin and ginger. Be sure to use fresh curry powder when making this soup. Not sure if yours is fresh? Open the jar: the aroma should meet your nose immediately. Serve with flatbread or whole-wheat rolls.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1½ pounds parsnips (about 5 medium), peeled, cored and chopped
• 1 large onion, finely chopped
• 3 medium cloves garlic, finely chopped
• 4 cups low-sodium chicken broth
• 1 cup water
• 1 medium russet potato (about 8 ounces), peeled and chopped
• 1 large Granny Smith apple, peeled and chopped
• 1½ teaspoons mild curry powder
• 1½ teaspoons ground coriander, plus more for garnish
• 1 teaspoon ground cumin
• ½ teaspoon ground ginger
• 4 teaspoons lemon juice
• ½ teaspoon salt
• ¼ teaspoon freshly ground pepper
• ½ cup low-fat plain yogurt

Preparation: Active: 45 mins Ready In: 1 hr. 5 mins

Heat oil in a large pot over medium-high heat. 

Add parsnips and onion and cook, stirring occasionally, until the onion begins to brown, 5 to 7 minutes.

 Add garlic and cook, stirring occasionally, until fragrant, 45 seconds.

 Add broth, water, potato, apple, curry powder, coriander, cumin and ginger; bring to a boil. 

Cover, reduce heat to medium-low and simmer until the vegetables are tender when mashed against the side of the pot with a wooden spoon, about 20 minutes. 

Puree the soup in the pot with an immersion blender until smooth. (Alternatively, blend the soup in batches in a blender with the lid slightly ajar. 

Use caution when blending hot liquids. Return the soup to the pot.) Add lemon juice, salt and pepper. Serve with dollops of yogurt swirled on top, garnished with pinches of coriander.

Cranberries

Cranberries best known for cranberry sauce during Thanksgiving is almost as popular as pumpkin during the fall season. This tiny tart berry is packed with nutritional value and high in antioxidants. Cranberries have been  shown  to be beneficial with many medical condition such as decreasing blood pressure, improving immune system, lowering the risk of cancer and preventing urinary tract infections by keeping the bladder healthy.

Cranberries are best enjoyed dried because they are sweeter and less tart. Dried cranberries can be used on top of hot cereals or added to baked goods, but do be on th
e look out for added sugar because that adds calories. The same goes for cranberry juice which is usually mixed with other fruit juices to add sweetness.

Cranberry Whole Wheat Scones

This quick bread scone recipe id packed with flavor and diabetic-friendly! An ideal treat to serve for breakfast or brunch

Ingredients:

• 1½ cups all-purpose flour
• ½ cup whole wheat flour
• 3 tablespoons sugar or sugar substitute equivalent to 3 tablespoons sugar (see Tip)
• 1½ teaspoons baking powder
• 1 teaspoon ground ginger or cinnamon
• ¼ teaspoon baking soda
• ¼ teaspoon salt
• ⅓ cup butter
• ½ cup refrigerated or frozen egg product, thawed, or 2 eggs, slightly beaten
• ⅓ cup buttermilk
• ¾ cup dried cranberries or dried currants
  
• ½ cup  Buttermilk
• 3 tablespoons rolled oats
  

Preparation: 15 mins Ready In: 30 mins

Preheat oven to 400°F. 

In a large bowl, stir together all-purpose flour, whole wheat flour, sugar, baking powder, ginger, baking soda and salt. Using a pastry blender, cut in butter until mixture resembles coarse crumbs. 

Make a well in the center of the flour mixture.

 In a small bowl, beat egg slightly then stir in the ⅓ cup buttermilk and cranberries.

 Add buttermilk mixture all at once to

flour mixture. Stir just until moistened (some of the dough may look dry). Turn out the dough onto a floured surface. 

Knead dough until nearly smooth, about 10 to 12 strokes. 

Pat or lightly roll dough to an 8-inch circle about ¾ inch thick. Brush top with additional buttermilk and sprinkle with oats, pressing gently into dough. 

Cut into 12 wedges. Place dough wedges 1 inch apart on an ungreased or parchment-lined baking sheet. 

Bake for 13 to 15 minutes or until edges are light browned. Serve warm.

Tip: If using sugar Substitute, choose from Splenda® Granular, Equal® Spoonful or packets, and Sweet 'N Low® packets or bulk. Follow package directions to use product amount equivalent to 3 tablespoon sugar.

Sweet Potatoes

Sweet Potatoes are another one of my favorite foods and not just in the fall. I have them pretty much all year around rather than the typical potatoes. Sweet potatoes are known for their high source of beta-carotene due to orange color, but did you know they don't only come in orange but white and purple as well which contain even more nutrients!

Just one sweet potato of average size contains  200 percent of the vitamin A needed for the day. They are high in vitamin C, B6 and several minerals. They are lower in the glycemic index the white potatoes which means they don't raise blood sugar as quickly and why I prefer them in my diet. The purple sweet potatoes  in particular have been found to lower blood pressure and a high level of antioxidants.  Eating a combination of sweet potatoes will help you get the best benefits and guess what there are over 200 varieties.

Sweet potatoes can be baked roasted and eaten plain. They do taste good with a bit of butter or I prefer olive oil and it helps your body  absorb the fat-soluble vitamin A.  A dash of cinnamon or some nutmeg will bring out that flavor or they can be mashed and added to casseroles or soups just like white potatoes.

 Sweet Potato, Apple, and Bacon Mini Casseroles

These sweet and savory mini casseroles are ready in just an hour. Refrigerate or freeze the leftovers to enjoy later.

Ingredients:

• Nonstick cooking spray
• 10 slices lower sodium, less fat bacon
• 2 cups chopped cooking apples
• ½ cup chopped onion
• 1 10-ounce sweet potato, peeled and cut into ¼-inch pieces
• 2 teaspoons snipped fresh thyme or ½ teaspoon dried thyme, crushed
• ¼ teaspoon black pepper
• 
  1½ cups refrigerated or frozen egg product, thawed, or 6 eggs, lightly beaten
• ¾ cup fat-free milk
• ¾ cup shredded reduced-fat cheddar cheese (3 ounces)

Preparation: 30 mins Ready In:1 hrs.  

Preheat oven to 350°F. 

Coat twelve 2½-inch muffin cups with cooking spray. 

Cut four of the bacon slices crosswise into thirds; chop remaining bacon.

 In a 12-inch skillet cook large bacon pieces over medium until crisp. 

Drain bacon on paper towels; discard drippings.

 Add chopped bacon, apples, and onion to skillet. 

Cook over medium 5 minutes, stirring occasionally. 

Add sweet potato; cook 10 minutes or just until potato is tender, stirring frequently. Stir in thyme and pepper. Divide potato mixture among prepared muffin cups.

 In a medium bowl combine egg and milk; pour over potato mixture (cups will be full). 

Top with cheese. Bake 25 minutes or until puffed and a knife comes out clean. Cool in cups 5 minutes. Remove from cups. 

Top with large bacon pieces. Serve warm.

Cauliflower

Cauliflower is a bland but versatile vegetable that can easily be used any dish. It is very low in calories and very high in fiber. It is high in vitamins C,K, B6, and folate this vegetables has been shown to be beneficial for reducing risk of gastrointestinal and lung cancer.

Cauliflower can be roasted or evened mashed like potatoes and often used as a substituted for mash potatoes. You can also pickle it or add it to soups. However my favorite way of eating it is raw with a bit of humus.

Chipotle-Lime Cauliflower Tacos

In this vegetarian taco recipe, cauliflower is tossed with a smoky-tangy sauce made with honey, lime juice and chipotles in adobo sauce before being roasted. Serve with more hot sauce, if desired.

Ingredients:

• ¼ cup lime juice (from about 2 limes)
• 1-2 tablespoons chopped chipotles in adobo sauce (see Tips)
• 1 tablespoon honey
• 2 cloves garlic
  
• ½ teaspoon salt
  

  
• 1 small head cauliflower (see Tips), cut into bite-size pieces
• 1 small red onion, halved and thinly sliced
• 1 (15 ounce) can refried black beans, warmed
• 8 corn tortillas, warmed
• ½ cup crumbled queso fresco or feta cheese
• Sliced red cabbage, fresh cilantro, guacamole, jalapeño slices and/or lime wedges for serving

Preparation: 20 mins Ready In:

40 mins

Preheat oven to 450°F.

 Line a large rimmed baking sheet with foil. 

Combine lime juice, chipotles to taste, honey, garlic and salt in a blender. 

Process until mostly smooth. Place cauliflower in a large bowl, add the sauce and stir to coat. 

Transfer to the prepared baking sheet. Sprinkle onion on top.

 Roast, stirring once, until the cauliflower is tender and browned in spots, 18 to 20 minutes. Serve the vegetables and beans in tortillas, topped with cheese and garnished with cabbage, cilantro, guacamole, jalapeños and/or lime wedges.

Tips: Look for small cans of smoked chipotle peppers in adobo sauce near other Mexican ingredients in well-stocked supermarkets. Once opened, refrigerate for up to 2 weeks or freeze for up to 6 months.

To prep cauliflower: Remove any outer leaves. Cut off the stem. Turn head upside down and, holding the knife at a 45-degree angle, slice around the stem to remove the core from center of head. Cut the head into large florets. Then, cut or slice florets to desired sizes.