PUMPKINS, MORE THAN JUST A DECORATION!

Fall decorations are not complete without a pumpkin or two.
Besides their beauty, the most edible, sugar pumpkin is nutrient dense and so versatile.
1/2 cup of pumpkin has only 40 calories, 5 grams of fiber, 2 grams of protein, and 9 grams of carbs.
It has more potassium than a banana, good for blood pressure among other things. It is rich in beta carotene, which keeps down the risk of cancer, and tryptophan, for better moods and sleep!

Pumpkin is delicious, served in savory meals as well as sweet.

If you are a fan of smoothies, mix 1/2 cup into some unsweetened vanilla almond milk, 1/2t pumpkin spice, a drizzle of honey or stevia, and a couple of ice cubes. Blend until smooth.
A filling and nutritious treat!

How about pumpkin hummus? 1 can of garbanzo beans drained, 1 cup pumpkin, 1 clove of garlic, cumin and cinnamon, about 1/2 t each, 2 T tahini, 1T olive oil if needed to smooth out. Puree all ingredients in a food processor and salt and pepper to taste. Serve with vegetables, or pita chips.

I found a great recipe for pumpkin soup that will warm you on a cold night.

Never throw out the seeds! They make great snacks, and are packed with more potassium, magnesium, and zinc!

Need more ideas for healthy eating and living? Come on over to my website and contact me for a free consultation!

CHAMOMILE

In my herb garden this summer I decided to try growing German Chamomile. I have found that is is extremely easy to grow. I started it from seed in the spring.  It sprouted quickly but was slow to mature.
The flowers start to appear at the end of July and continue until a frost! The fine fern leaves and small flowers look delicate but this is a suprisingly tough plant. Chamomile has had reported use for many centuries by people who felt sick or stressed. The Greeks called the plant ground apple due to the distinct aroma of
mildly sweet apple. It is considered the most widely consumed herbal tea in the world.
Recent research in England has found evidence that Chamomile actually helps relieve a wide range of health aliments from the compounds glycine, and hippurate.
Glycine promotes sleep by soothing the nervous system and also calms muscle spasms.
It is a stomach soother for the same reason of muscle relaxation in the intestines.
The hippurate provides the antiseptic, anti inflammatory, and antihistamine qualities.

The flower heads are used for teas. I have picked, and dried the flower heads in my dehydrator, however they may also be used fresh.

Tea is made by brewing in a pot with a lid to hold in as much steam as possible. Brewing time for the best benefits is 10 minutes.

Here is my chamomile ready for drying.
As the weather cools enjoy this mild flavored tea for a relaxing healthy drink!

FALL SUPER FOODS

We are now on the threshold between summer and fall. Late harvest tomatoes, peppers, and greens are still plentiful, however the cooler temperatures start making us crave heavier warming foods.
I wrote about apples in my last blog, which are part of this harvest time.
Here are just 5 of my favorite super foods of this transitional season.

1) Sweet Potatoes: This fiber packed vegetable is also loaded with many vitamins, A and betacarotene to name just two. My favorite method of cooking is roasting with a small amount of olive oil, or coconut oil,and a dash of salt and pepper. They can also be steamed and prepared as a dip!

2) Broccoli: This is the vegetable for all your antioxidant needs, very high in Vitamin C and potassium. Being part of the cruciferous family it supports your bone, eye, and heart health as well.
Steaming is best but do not over cook! Try serving with a drizzle of olive oil and a squeeze of lemon.

3) Lima Beans: Another vegetable with ample fiber, these beans will fill you up and keep you full longer. High in protein they have no cholesterol, and are fat free!

Steam them to use as a side dish, or add to soups and stews. They also puree well with herbs for a yummy dip!

4) Beets: I love beets!!! The color alone provides anti-inflammatory properties, these beauties also provide calcium and potassium. I love to roast, or steam them, removing the skins after cooking, or grating raw for a beautiful salad topper.
Do not forget the greens! Saute them with some onion and garlic and serve over pasta.

5) Grapes: It is grape harvesting time. Such a great, sweet treat when you are having a craving, they also hydrate due to their high water content. The skins contain resveratrol and they may reduce allergy symptoms.
They are a delicious treat as is, or freeze for a special frozen treat.

What is your favorite food at this time of year? Leave a comment in the space below!

Need more tips or help deciding what to eat for optimum heath?
contact me for a free consultation www.heidi-colella.com

Image courtsey of dan from freedigitalphotos.net

APPLE SEASON!

                                         

I love the start of apple season. The first apples are always so juicy, crisp, and tart.
They also have many health benefits.
-One medium apple has 4 grams of soluble fiber  and only 95 calories.
-They are a good source of vitamin C
-The antioxidants and pectin are responsible for lowering cholesterol AND helping with weight loss.
-In Several studies including the Iowa Women's Health Study, following 34,000 women for 20 years, and a Finnish study following 9,208 men and women found that frequent apple eaters had the lowest risk of suffering a stroke, or dying from cardiovascular diseases.
-Apples help to protect us from metabolic syndrome and inflammation
-Apples have  an antioxidant called quercetin that boosts exercise endurance by making oxygen more available to the lungs. Quercetin also is a natural antihistamine which helps us with those pesky fall allergies!

To get you started on an apple eating habit here is a recipe that is as healthful as it is delicious.

APPLE CRISP

4 apples peeled and cored (I sometimes leave the skin on!)
3 tablespoons of lemon juice
1 tablespoon sugar
1 teaspoon cinnamon
1 1/2 c oats
1/3 c maple syrup
2 tablespoons of melted coconut oil or organic butter
3/4 c finely chopped walnuts
1 teaspoon vanilla extract
1/4 teaspoon salt

Preheat oven to 350
Slice apples thinly and toss with the lemon juice, sugar, and cinnamon. Spread in a 9"x9" baking dish.
Combine oats, walnuts, maple syrup, oil or butter,vanilla, and salt in a bowl. Stir to mix then spread evenly over apples.
Bake in the preheated oven for 35-45 minutes, until top is  crisp and brown, and apples are tender.


photo credit: Freedigitalphotos.net  kornphoto

WILD BLACK BERRIES! YUM!!

I spent Labor Day weekend in NH picking Wild Black Berries. They are the most beautiful deep blue berries ever!
This is an annual event for us but this year was a particularly bountiful harvest. We use them in many ways, in fruit salads with local melons, and we make jams for gifts. They make a very delicious blackberry pancake with NH maple syrup! :-)
They are also a great addition to smoothies. They freeze beautifully and last in the freezer all winter.
- One cup has 43 calories.
- They are rich in bioflavonoids and Vitamin C.
- Their dark color makes them one of the highest antioxident levels of all foods.
- They are anti viral, anti bacterial, and anti carcinogen.
- They are rich in mineral like potassium, magnesium, iron and calcium to name only a few.

We know that eating a rainbow of colors is beneficial so add these beautiful deep blue berries to your diet today!! If you cannot pick your own, check out the local farmers markets.

Need more help knowing what to eat to keep healthy?  As a health coach I can simplify these decision for you and get you feeling your best quickly!
Contact me at heidicolella@gmail.com.

SIMPLY SENSATIONAL PASTA SAUCE

We cannot leave August without talking tomatoes. This is their high season, and we all know the benefits of eating local! The tomatoes in my garden happen to be prolific and delicious this year. I have been drying them, freezing them whole, making ratatouille, and now pasta sauce to enjoy and freeze for later.

When highlighting tomatoes in August simplicity is the key. They have such a beautiful flavor that not much else is needed.
 A few tomato facts:
Tomatoes, are actually a fruit!
Interestingly, cooked tomatoes are more nutritious than fresh!
Their nutrients are fat soluble so a little oil helps your body to absorb the nutrients better!
The phytochemical lycopene makes the tomato heart healthy and protects from some forms of cancer!

MY FAVORITE "GRAVY" (as my father-in-law would say)

1/4 C good olive oil
1 white onion chopped
4-6 large garlic cloves, peeled and chopped
8 cups of chopped tomatoes (I mix different types)
1/4 c fresh basil chopped
1/8th c fresh oregano chopped
*1/4 c red wine, optional
1/2 t sea, or himalayan salt ( these provide beneficial minerals with no added chemicals)
black pepper, or red pepper flakes to taste
In a large deep saute pan with a lid,
add oil, and onion and saute for 3-4 minutes.
Add the garlic and cook a few minutes more.
Add the tomatoes, and wine if using, and simmer all of the above at least 25 minutes, more is fine.
I start with the cover on the pan then I take it off to allow the sauce to cook down and thicken slightly.
Add the herbs, salt and pepper to taste and simmer for 10 minutes more.

Serve over your favorite whole wheat or rice pasta.

Double this recipe, and cool and freeze for a taste of sumer this winter!

TRY THIS EASY STIR FRY AND YOU WILL BE HOOKED!