Cauliflower Prevents Cancer

As we grow older, it is important to make sure we are all getting the important nutrients we need to stay healthy. Cancer is a topic we don't like to talk about too frequently, but it is important to learn which foods can help prevent cancer. Cauliflower is a great example, as well as other cruciferous vegetables, such as cabbage and broccoli, that contain cancer-preventing phytochemicals. 

Cancer occurs when cells have DNA mutations that cause the cells to replicate uncontrollably resulting in the formation of a tumor. The tumor can either be malignant (cancerous) or benign. Cancer is also able to metastasize and spread throughout the body via the blood. 

Foods that have cancer-prohibiting properties are called anticarcinogens, and contain certain antioxidants and phytochemicals. Important vitamins and minerals include vitamin C, vitamin D, carotenoids, calcium, and selenium. A diet rich in fruits and vegetables is important in obtaining all of these nutrients. 

Try this cauliflower dish and do your part in eating healthily to prevent cancer. 

Three-Cheese Balsamic Roasted Cauliflower 
Recipe by: The Cheerful Cook
Total time: 30 minutes
Serves: 4

Ingredients
1 head cauliflower 
2 tablespoons olive oil 
kosher salt 
pepper
1/2 cup freshly shredded three-cheese 
2 tablespoons balsamic vinegar
1 clove garlic, minced 

Directions 
1. Preheat oven to 450 degrees and grease baking sheet. 
2. Cut cauliflower into similar size pieces. Coat with olive oil, salt, and pepper, and place on baking sheet. 
3. Roast cauliflower for 10-15 minutes or until slightly brown. 
4. Add cheese, vinegar, and garlic and roast another 5-10 minutes. 
5. Top with a little extra cheese, if desired. 

*Source: Contemporary Nutrition: A Functional Approach by Wardlaw, Collene and Smith.

Protein and Fluids for Athletes

This week in nutrition, the focus has been on nutrition as it relates to fitness and sports. Many of us are active on a daily basis, but do we all know which foods and nutrients are essential to maintaining good health? 

A common topic for sports nutrition is protein and fluid intake. Protein sources for an athlete need to be varied. What many athletes don't know, is that most of the daily recommended amount of protein they need is consumed in foods they eat on a daily basis; therefore, protein supplements and powers are usually unnecessary. The RDA of protein for an athlete is usually up to 2.0 grams of protein per kilogram of body weight; this is more than twice the RDA of protein for regular individuals. Athlete's need to be careful about consuming too much protein. Too much protein in one's diet could lead to kidney stones, calcium loss in urine, and fatigue from not consuming enough carbohydrates. 

Fluid intake is also essential when exercising, and is used to minimize body weight loss. Athletes should aim to replace weight lost in sweat during exercise with fluids after completing a work out. Beverages should be consumed 24 hours before a major event, and throughout an event that lasts more than 30 minutes to prevent dehydration. Fluids should also be consumed within 4-6 hours after exercise: 2 to 3 cups of fluid should be consumed for every pound lost. Sports drinks, such as Gatorade, can help with rehydration in exercise. The primary component lost in sweat is water, rather than sugar and carbohydrates. If exercise is more than 60 minutes, sports drinks can have a positive effect on hydration. The carbs in sports drinks provide immediate glucose to muscles that have been depleted of glycogen. The carbs also add a flavor to the beverage, which causes the athlete to drink more to aid in rehydrating. The electrolytes found in sports drinks also help with maintaining blood volume, triggering thirst, and improving the absorption of water and carbs from the intestine. 

These products below are examples of protein supplements and sports drink supplements: 

It is recommended that products such as these be experimented by the athlete before being used in a major athletic event.

*Source: Contemporary Nutrition: A Functional Approach by Wardlaw, Smith and Collene.

Turkey Chili

It's the perfect time of year to snuggle up with a warm bowl of chili. Not only will it be delicious, but you will also be obtaining a significant portion of your iron intake for the day. Iron deficiency is the most common deficiency worldwide, and therefore, it is important to monitor your daily intake of iron to prevent problems such as anemia. 

There are two types of iron: heme iron and nonheme iron. Heme iron is found in animal tissues in the form of hemoglobin and myoglobin, and can be readily absorbed by the body. Nonheme iron is found in plants, supplements, and non hemoglobin and myoglobin forms in animal tissues. Nonheme iron is not readily absorbed by the body, and as a result, the absorption of nonheme iron is based on the body's needs. 

Iron is an important component in the hemoglobin of red blood cells and the myoglobin in muscle cells. The hemoglobin is important because it transfers oxygen from the lungs to the cells of the body, and carbon dioxide from the cells back to the lungs to be removed. Iron is needed for brain function, immune system functions, liver detoxification, bone collagen synthesis, enzymes, and proteins. The recommended daily amount (RDA) of iron for men is 8 milligrams, while the RDA for women is higher, 18 milligrams. 

Kidney beans and turkey (dark meat) provide sources of iron. Just a cup of kidney beans provides 66% of the iron RDA for men, and 29% of the iron RDA for women. 

Use this turkey chili recipe to help meet all your daily iron needs!

Turkey Chili 

Recipe by: The Cheerful Cook  

Total time: 15 minutes cooking, 2 hours total 

Serves: 6

Ingredients

2 tablespoons vegetable oil 

1/2 large onion, diced

1/2 large green pepper, seeded and diced

1/8 cup chili powder

1/2 tablespoon cumin

1/2 teaspoon cayenne pepper

1 teaspoon salt, divided 

2 garlic cloves, minced

1 pound ground turkey 

2 (15 oz) cans red kidney beans, drained and rinsed

1 (15 oz) can tomato puree

1 (15 oz) can diced tomatoes 

Directions 

1. Heat oil in skillet. Add onions and peppers and cook until softened. 

2. Add chili powder, cumin, cayenne pepper, salt, and garlic and cook for 2 minutes. Add ground turkey and cook through using a wooden spoon, about 7 minutes. 

3. Using a medium pot, add turkey mixture, kidney beans, tomato puree, and diced tomatoes. Bring to a light boil on medium-high, and then lower heat to simmer for 45 minutes with lid on. 

4. After 45 minutes, remove lid and simmer for an additional 45 minutes. 

Sources: Contemporary Nutrition: A Functional Approach by Wardlaw, Smith and Collene. 

Orange & Chocolate Parfait

I am a huge fan of greek yogurt for breakfast, especially in the form of a parfait by pairing the yogurt with a favorite cereal and fruit. Now that winter is approaching, and the fresh fruit of summer is gone, you may think that there is no good fruit to pair with your yogurt. But wait!, try the winter flavors of dark chocolate and orange with your greek yogurt (this is so versatile it could be eaten for breakfast, lunch or dessert!).

Not only is greek yogurt low in fat and high in protein, it also is a good source of calcium. Calcium is needed for bone growth and development, and assists with blood clotting, muscle contraction and nerve transmission. Calcium is also used in regulating cellular metabolism, enzymes, hormones, blood pressure, and glucose concentration. In order for calcium to be absorbed well in the body, it is important to also consume vitamin D and lactose.

So for strong bones, continue to eat yogurt and other dairy products! 

Orange & Chocolate Parfait 

Recipe by: The Cheerful Cook

Total time: 10 minutes

Serves: 1

Ingredients 

1 cup fat-free greek yogurt, plain 

1/2 cup cereal (I used Kashi Go Lean Crunch)

1/2 orange

1/4 cup dark chocolate chip shavings or chips 

Directions 

1. Peel and slice orange into wedges. 

2. Begin layering the parfait with orange slices, yogurt, chocolate, and cereal. Repeat twice. 

*Source: Contemporary Nutrition: A Functional Approach by Wardlaw, Smith and Collene. 

Healthy and Spicy Sweet Potato Fries

Having gone to college in the South, I have had my fair share of sweet potato french fries. The idea is genius, a little bit salty and a little bit sweet. But, as we all know, they are still deep fried and full of fat and calories (darn!). I decided to create a recipe for baked sweet potato fries that are also spicy and salty, the triple threat of french fries: spicy, sweet, and salty! 

An added bonus is that sweet potatoes are full of important nutrients such as vitamin A. Half a cup of sweet potato has 106% of the recommended daily allowance (RDA) of vitamin A for males and 137% of the RDA for women, wow! Vitamin A is essential in our daily nutrient intake for many body functions. Vitamin A assists in enhancing night blindness, improves our immune system, could prevent cancer, and prevents acne. Vitamin A is also essential in the growth and development of many proteins by binding to DNA receptors to increase protein synthesis. Further, vitamin A helps with the formation of bones and improves the health of the epithelial cells which line many internal and external surfaces of the body, such as the lungs. 

So the next time you are craving fries, skip the fast food restaurant and make these delicious baked fries. You will be cutting out fat and calories, as well as consuming your daily allowance of vitamin A! 

*Sources: Contemporary Nutrition: A Functional Approach by Wardlaw, Smith and Collene. 

Triple Threat Sweet Potato Fries 
Recipe by: The Cheerful Cook 
Total time: 45 minutes 
Serves: 4-6 

Ingredients 
3 medium sweet potatoes, rinsed and cut into wedges
2 tablespoon olive oil 
2 tablespoon brown sugar
1/4 teaspoon chili powder 
1/4 teaspoon cumin
1/4 teaspoon tumeric
1/4 teaspoon cinnamon 
1/8 cayenne pepper
kosher salt
pepper 

Directions 
1. Preheat oven to 450 degrees. Lightly wash potatoes and cut into steak fry wedges. 
2. Mix brown sugar, chili powder, cumin, tumeric, cinnamon, and cayenne pepper in a bowl and set aside. 
3. Lay potatoes on baking sheet, drizzle with olive oil, salt, pepper, and half of the brown sugar mixture. Make sure potatoes are coated on both sides. 
4. Bake for 20-25 minutes total, making sure to turn fries over halfway through the cooking process.
5. Sprinkle with remaining brown sugar mixture after baking. 

Happy Halloween! Double Chocolate Chip Witch Cookies

Happy Halloween Eve! This is one of my favorite childhood holidays. My mom would transform our house into a haunted masterpiece, complete with a graveyard and spooky treats (that tradition is still alive even though I'm not there :)). 

You all have probably seen witch hat cookies before. Usually the recipe calls for the Keebler Fudge Striped Cookies, but why use those when you can use a homemade double chocolate chip cookie instead! I decided to switch the recipe up, so try my double chocolate chip witch hats this Halloween! 

Double Chocolate Chip Witch Cookies
Recipe by: The Cheerful Cook
Total time: 1 hour 
Serves: 24-30 cookies 

Double Chocolate Chip Cookie *Recipe adapted from Real Simple's Double Chocolate Chip Cookies 
Ingredients 
1/2 cup salted butter, softened 
1 cup sugar
1/2 cup brown sugar 
1 large egg
1 teaspoon pure vanilla extract 
1 1/2 cup all-purpose flour 
1/2 cup unsweetened cocoa powder
1/2 teaspoon baking soda 
1/2 teaspoon baking powder 
1/2 teaspoon salt 
1 bag dark chocolate chips (11.5 oz bag)
30 chocolate kisses, unwrapped
Colored icing of choice 

Directions 
1. Preheat oven to 350 degrees and line baking sheets with parchment paper. In a mixer, cream butter, 1/2 cup sugar, and brown sugar on high speed. Once mixed, add egg and vanilla on medium speed. 
2. Meanwhile, combine flour, cocoa powder, baking soda, baking powder and salt in large bowl. 
3. Add dry mixture to butter mixture and beat on low speed. Once all ingredients are incorporated, fold in dark chocolate chips. 
4. Roll cookie dough into balls and coat in remaining 1/2 cup sugar in a separate bowl. Once completely covered in sugar, place cookie dough ball on parchment-lined baking sheet. 
5. Bake cookies until set, about 10-12 minutes. 
6. Immediately after removing cookies from oven, place chocolate kisses in the center of each cookie to set (this will flatten the cookies). Allow the cookies to cool on pan for maximum of 5 minutes, then transfer to a wire cooling rack. 
7. When completely cooled, add embellishment such as green icing ribbon I added above. 

Time to Hydrate!

 

This week in nutrition the focus has been WATER! Time to hydrate! Most of don't know exactly why water is so important for our bodies. Water is known as the universal solvent--it is able to dissolve all the different nutrients you eat everyday. The human body is 50-70% water, wow!, now you can see why water is important. 

Within the body, water serves many critical functions (from Contemporary Nutrition A Functional Approach): 

• It is the medium in which bodily chemical reactions take place 
• Distributes nutrients to the cells in the body
• Removes waste products from cells 
• Lubricates joints
• Moistens many body system tracts, as well as the eyes and skin
• Maintains body temperature
• Maintains blood volume since it is a major component of blood 

Keep in mind that the daily adequate intake of water for women in 2.7 liters, and 3.7 liters for men. Besides drinking tap or bottled water, water can be easily consumed by drinking other liquids, such as coffee, and eating numerous fruits and vegetables. 

Try these naturally flavored waters to increase your water consumption--who knew water could be so delicious! 

Fab Flavored Water

Recipe by: The Cheerful Cook

Total time: 5 minutes

Serves: Many

Citrus Water

Ingredients

Oranges 

Limes

Lemons

Directions

1. Fill pitcher or glass with ice water. Thinly slice oranges, limes, and lemons. 

2. Drop into water and serve. 

Strawberry-Lime Mint Water

Ingredients

Strawberries, sliced in half

Limes

Fresh mint, without stems

Directions

1. Fill pitcher or glass with ice water. Cut strawberries in half, and limes into slices. Remove mint leaves from stems. 

2. Drop ingredients into water and serve. 

*Tip: For stronger fruit flavor, allow the water to infuse in the refrigerator for at least 30 minutes. 

*Sources: Contemporary Nutrition, A Functional Approach by Wardlaw, Smith, and Collene 

Love your Vitamins and Minerals? Eat Kale.

Kale is one of those greens that has become the newest fad in recipes and grocery stores. It's no wonder everyone is loving kale, since it is an essential source of many antioxidant nutrients, anti-inflammatory nutrients, and anti-cancer nutrients. 

Vitamins are the theme of the week: your mom always told you to take a multi-vitamin daily, but why not eat delicious kale chips as well? Vitamins are important compounds that support chemical reactions in the body, such as metabolism and nerve function. Kale chips contain both fat-soluble and water-soluble vitamins. Fat-soluble vitamins dissolve readily in fat but not in water, and include vitamins A, D, E, and K. Water-soluble vitamins readily dissolve in water, and include B vitamins and vitamin C. Both types are essential to good health. 

Adequate intake of minerals is also important. Minerals allow the body to carry out chemical reactions, especially using enzymes, and are components of important body structures, such as bones. Some minerals present in kale include calcium, copper, iron, phosphorous and magnesium. 

As you can see, kale is a power green! Try these kale chips to boost your vitamins and minerals! 

Kale Chips

Recipe by: The Cheerful Cook

Total time: 25 minutes

Serves: 4

Ingredients 

5-6 cups Kale, stems removed

Olive oil

Kosher salt, pepper

Directions

1. Preheat oven to 300 degrees. 

2. Rinse kale and remove leaves from stem. Cut leaves into strips about 1/2 inch wide and 2 inches long. Tip: buy pre-cut kale in bag, saves you this step!

3. Lay kale on baking sheet, drizzle with olive oil, kosher salt, and pepper. 

4. Bake 20 minutes until crispy, turning kale after 10 minutes. 

Sources: "Kale," from www.whfoods.com, and Contemporary Nutrition: A Functional Approach by Wardlaw, Smith and Collene.  

Pumpkin Pancakes

What could be better than combining pumpkin and breakfast? Every fall, I always look forward to eating pumpkin pancakes at the local brunch cafe in my college's town. This year, I decided to make some of my own pumpkin pancakes. Cheer up a fall morning with a warm stack of these flapjacks topped with maple syrup. 

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Pumpkin Pancakes 

Recipe by: The Cheerful Cook 

Total time: 30 minutes

Serves: 4-5

Ingredients 

2 cups Bisquick 

1 1/4 cup milk

1 egg

1/2 cup pumpkin puree 

1 tablespoon pumpkin pie spice

3 tablespoons sugar 

1 teaspoon vanilla

Directions

1. Preheat large, greased skillet. 

2. Mix Bisquick, milk, egg, pumpkin puree, pumpkin pie spice, sugar, and vanilla until smooth. 

3. Drop batter onto skillet and cook for about 3 minutes, flipping halfway.

Making Healthy Choices: Ice Cream

This week's nutrition theme is learning to make healthy choices, even if that choice is ice cream :) Who says you can't have your cake and eat it too? Before buying products in the grocery store, it is important to read labels and understand what the product is made of as well as the caloric and fat content of the product. By making mental notes like these before purchasing, you can control your calorie intake and stay on track. 

Take Ben & Jerry's Chocolate Fudge Brownie for example...Ben & Jerry's makes Chocolate Fudge Brownie in both regular ice cream and in frozen yogurt. Let's compare nutrition labels: 

Chocolate Fudge Brownie (Regular)
Calories: 270
Total fat: 13g
Saturated fat: 8g
Carbs: 32g
Sugar: 28g
Protein: 5g

Chocolate Fudge Brownie (Froyo)
Calories: 180
Total fat: 2.5g
Saturated fat: 1.5g
Carb: 35g
Sugar: 25g
Protein: 5g

Focus on the difference in calories, total fat and saturated fat...BIG DIFFERENCE! For weight management it is important to choose foods lower in fat and calories. So the winner in this test is obviously the froyo version of Chocolate Fudge Brownie. 

Many of us may not want to sacrifice taste for fewer calories or less fat, but after tasting both flavors, I must say the froyo version is on par with the original flavor. 

Pumpkin Spice Cookies

IT'S OCTOBER! What does that mean? PUMPKIN! I think pumpkin-flavored treats may be one of my favorite things about fall. Make these delicious cookies to kick off your fall season.

Pumpkin Spice Cookies

Recipe by: The Cheerful Cook, adapted from Allrecipes.com Iced Pumpkin Cookies 

Total time: 30 minutes 

Serves: 16-20 cookies 

Ingredients 

2 1/2 cups all-purpose flour 

1 teaspoon baking powder

1 teaspoon baking soda

2 teaspoons cinnamon 

2 teaspoons pumpkin pie spice

1/2 teaspoon salt 

1/2 cup butter softened 

1 1/2 cups white sugar 

1 cup canned pumpkin 

1 egg 

1 teaspoon vanilla extract 

1 cup cinnamon sugar roasted pecans 

Directions

1. Preheat oven to 350 degrees. In a medium bowl, combine flour, baking powder, baking soda, cinnamon, pumpkin pie spice, and salt. 

2. In another medium bowl, mix butter, pumpkin, egg, and vanilla extract until creamy. 

3. Once mixed, add in dry ingredients. 

4. Drop dough onto greased cookie sheet, top with 3-4 pecans, and bake 15 minutes or until baked through (trick: since these cookies have a cake-like texture, use the toothpick test). 

5. Cool cookies on wire rack for 5 minutes. 

Red Curry Lentils

Today's theme is plant-based proteins. Protein, protein, protein...it seems as if our society is obsessed with protein but fears carbs. Regardless, people do need to learn to regulate their protein intake because high or excessive intake of protein isn't beneficial to health. The RDA (recommended daily allowance) for protein has been set at 0.8 grams of protein for every kilogram that we weigh. Protein can be used as a source of energy since it provides 4 kcals of energy per gram, but it is also used by the body for blood clotting, cell repair, hormone and enzyme production, blood and fluid balance, and visual processes.

Protein is made up of amino acids, which are the monomers (building blocks) used to form proteins in the body. The body needs 20 different types of amino acids to function. There are 9 essential amino acids which the body cannot make, and therefore, need to be consumed in food. The other 11 amino acids are non-essential, meaning they can be made by the body.

It is important to consider plant-based proteins since they are usually lower in calorie than meat-based proteins, and also provide other nutrients such as magnesium, fiber, folate, vitamin E, iron, zinc, and calcium. Lentils are part of the legume family; legumes provide a good source of protein, 5-10 grams, as well as other nutritional benefits: 150 kcal, <1 gram of fat and 5 grams of fiber. 

Try this recipe for red curry lentils to boost your plant-based protein power! 

Red Curry Lentils 
Recipe by: The Cheerful Cook
Total time: 40 minutes
Serves: 8

Ingredients 
2 cups lentils 
Vegetable oil 
1 medium onion, chopped
2 cloves garlic, minced
1 teaspoon fresh ginger, minced 
2 tablespoons red curry paste
1 tablespoon curry powder
1 teaspoon cumin
1 teaspoon tumeric
1 teaspoon chili powder
1 teaspoon cinnamon  
1 teaspoon salt
1/4 teaspoon cayenne pepper 
1 large can tomato puree (13 oz)

Directions 
1. Rinse lentils with cold water until the water runs clear through the collander. Begin cooking lentils. (I used the stovetop method for this. Put lentils in pot with water just covering the top of the lentils. Bring to a boil and then simmer covered for 25-30 minutes or until tender. More water can be added if necessary.).
2. Chop onion and saute in vegetable oil in large skillet until caramelized. 
3. Meanwhile, in a small bowl combine garlic, ginger, curry paste, curry powder, cumin, tumeric, chili powder, cinnamon, salt and cayenne pepper into a bowl and mix.
4. When the onion has caramelized, add the spice mixture to the skillet and stir for 1-2 minutes on high heat.
5. When finished, stir in tomato puree and reduce the heat to a simmer until the lentils are done. 
6. When lentils are tender, drain the excess water (there should be very little) and add the curry to the lentils. 

Tip: Great served over basmati rice! 

Sources: Protein in the Vegan Diet, The Vegetarian Resource Group and Contemporary Nutrition: A Functional Approach, 3rd Edition by Wardlaw, Smith and Collene. 

Three Cheers to Omega-3s!

Omega-3s...we hear about them a lot, and usually associate them with being healthy. But what are omega-3s really? They are a type of unsaturated fat with a double bond three carbon molecules in from the methyl (omega) end of the fatty acid molecule. This is starting to sound complicated, but not to worry, the double bond location in omega-3s is where the fatty acid gets its name. 

Omega-3s are found in fatty fishes, like salmon, as well as canola oil, flaxseed, flaxseed oil, walnuts and omega-3 enriched eggs. I am focusing on the omega-3s in salmon with my roasted red pepper pesto salmon dish. The FDA is now recommending that everyone should have two servings of fish (3 oz. each) per week to get the appropriate amount of omega-3s. Research has shown that omega-3s help to lower cholesterol and improve heart health by lowering the amount of triglycerides, a type of fat, in the bloodstream. Omega-3s work to reduce inflammation in the body and repair damage to the blood vessels by slowing the growth of plaque. Omega-3s have also been found to possibly boost immunity and help with arthritis. 

That's a wrap on omega-3s. Make sure to get two servings of fish a week to stay heart healthy! 

Roasted Red Pepper Pesto Salmon 
Recipe by: The Cheerful Cook 
Total time: 15 minutes
Serves: 4 

Salmon
Ingredients 
Salmon filet (3 oz per person)
salt/pepper

Directions 
1. Preheat oven to 450 degrees. Line baking sheet with foil.
2. Salt and pepper salmon and place skin side down. Bake 12-15 minutes until done. 

Roasted Red Pepper Pesto 
Ingredients 
2 cups Roasted red peppers 
1/2 cup fresh basil
4 tablespoons pine nuts, toasted
2 cloves garlic 
1/2 grated parmesan cheese
2 tablespoons olive oil 
salt/pepper 

Directions 
1. Put roasted red peppers, basil, pine nuts, garlic and parmesan cheese in food processor. Pulse until ingredients are mixed, but coarse. 
2. Add olive oil and salt and pepper to taste. Mix again in food processor to gently combine ingredients. 
3. Serve on top of salmon. 

Sources: Mayo Clinic: Omega-3 in fish: How eating fish helps your heart, WebMD: The New Low Cholesterol Diet: Fatty Fish, and Contemporary Nutrition: A Functional Approach by Wardlaw, Smith and Collene. 

Black Bean and Corn Ceviche

Happy last day of summer! Hope you all are celebrating tonight with some sort of outdoor meal. If you are, I have the perfect appetizer for you! Try this black bean and corn ceviche, it's a wonderful way to use fresh summer produce one last time before the start of fall. Happy cooking! 

Black Bean and Corn Ceviche

Recipe by: The Cheerful Cook

Total time: 10 minutes

Serves: 6

Ingredients 

2 avocados

2 cups fresh corn

1 can black beans

1 cup cherry tomatoes, halved 

2 limes 

1 tablespoon cumin

salt

pepper

Directions

1. Pit and cube avocado. 

2. Steam fresh corn on the cob and remove kernels. Easy trick to steam corn: wrap corn in damp paper towels and microwave for 5 minutes.

3. Rinse black beans. 

4. Combine avocado, corn, beans and cherry tomatoes in a bowl. Add the juice of 2 limes, cumin, and mix. Add salt and pepper to taste. 

Cinnamon Sugar Roasted Pecans

Let's go nuts, for nuts! These pecans taste more like candy than anything (be careful, they are dangerous...). Not only are they a tasty snack, they can be used to cheer up a salad, top ice cream, compliment a trail mix--the list goes on and on! 

Try gifting them for a party, your friends and family won't be sorry!

Cinnamon Sugar Roasted Pecans
Recipe by: The Cheerful Cook
Total time: 1 hour 10 minutes
Serves: lots! depends on how you intend to use them

Ingredients 
1/2-1 lb. pecan halves
1 egg white
1 cup sugar
2 teaspoons salt 
1-1 1/2 tablespoons cinnamon (depending on how much you like it!)

Directions 
1. Preheat oven to 250 degrees. 
2. Grease jelly roll pan. 
3. Combine sugar, cinnamon, and salt in a bowl. 
4. Whip egg white in mixer until frothy. 
5. Add pecan halves to egg white and mix until coated. 
6. Using slotted spoon, separate pecans from egg white mixture and transfer to cinnamon sugar. 
7. Mix until pecans are evenly coated in sugar. 
8. Transfer pecans to jelly roll pan. 
7. Bake for 1 hour, making sure to stir every 15 minutes to avoid burning the nuts. 

Homemade Granola Bars

Time for a lesson on healthy carbs, specifically oats! Many people are afraid of carbs, but they should actually account for 45%-65% of you total daily calories. Choosing a healthy carbohydrate to consume is best, such as those containing whole grains and fiber. 

Oats are just one of these healthy carbohydrates. They are a source of viscous fiber, meaning that they slow glucose absorption and inhibit cholesterol absorption in the small intestine. By slowing the absorption of glucose and inhibiting cholesterol uptake, the regulation of blood glucose level will be better maintained, and diseases such as diabetes and cardiovascular disease will be prevented. 

Fibrous carbohydrates also allow you to feel fuller longer, which is never a bad thing especially for those who are trying to lose weight or maintain a healthy weight. Try these homemade granola bars and keep loading up on healthy carbs and fiber!

Homemade Granola Bars 
Recipe by: The Cheerful Cook
Total time: 10 minutes (active), 2 hours (freezing)
Serves: 12-16

Ingredients 
2 cups old-fashioned oats (toasted is optional)
1 cup add-ins of choice (almonds, chocolate, dried fruit, coconut, etc.)
3/4 cup natural peanut butter
1/3 cup honey 

Directions 
1. Line jelly roll pan with plastic wrap. 
2. Toast oats, if desired, and combine with add-ins of choice in a medium bowl (if using chocolate, add after bars have been formed on jelly roll pan and before they are put in the freezer). 
3. Heat peanut butter and honey together in a sauce pan until melted. 
4. Pour mixture over oats and stir. 
5. Spread bars evenly on plastic wrap on jelly roll pan. Wrap bars completely in plastic and put in freezer. Freeze for 1-2 hours. 
6. Best stored in refrigerator or freezer.

Tip: For easy add-ins, choose your favorite, healthy trail mix from the store! 

*Nutrition information from Contemporary Nutrition: A Functional Approach, by Gordon M. Wardlaw, Anne M. Smith, and Angela L. Collene. 

Sweet Potato Risotto

Fall is just around the corner, and I don't know about you, but I'm ready! I decided to whip up some fall food early, sweet potato risotto with walnuts. It's an easy, one-pot recipe for a dinner that will satisfy everyone's appetite. 

*Recipe is adapted from Real Simple's Sweet Potato Risotto 

Sweet Potato Risotto

Total time: 50 min

Serves: 4

Ingredients 

2 tablespoons olive oil

1 large onion, chopped 

kosher salt, black pepper

2 small sweet potatoes (about 1 pound), 1/4 inch pieces

2 cloves garlic, chopped

1 cup Arborio rice

1 cup dry white wine

1/2 cup grated parmesan 

2 tablespoons oregano

1/3 cup chopped walnuts, roasted 

Directions

1. Heat oil in a large saucepan over medium heat. Add onion, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cook, stirring occasionally or until soft, about 3-5 minutes. 

2. Add sweet potatoes and garlic. Cook, stirring occasionally, for 1 minute. 

3. Add rice and cook, stirring, for 2 minutes. Add wine and stir frequently, until absorbed.

4. Measure 3 1/2 cups water or chicken stock. Add 3/4 cup at a time and cook, stirring occasionally. Allow each addition to be absorbed before adding the next. This should take 25-30 minutes total for 3 1/2 cups to be absorbed. 

5. Stir in parmesan and oregano. 

6. Top with chopped walnuts. 

Holy Guacamole!

Avocados have become a trend superfood and brain food over the past few years and it's no surprise, they're delicious! 

As a superfood, avocados have health benefits such as lowering blood pressure. They are seen as a healthy source of potassium, fiber, vitamins C, K, folate and B6. Half of an avocado has 15 grams of unsaturated fat which is heart-healthy, and 2 grams of saturated fat (WebMD). The regular consumption of monounsaturated fats as well as polyunsaturated fats is important and could reduce to the risk of disease. These "good" fats are found in vegetable oils, nuts, seeds and fish (HSPH). On the cellular level, consuming healthy fats is important for maintaining the composition of the cell membranes in the cell. The cell membranes are used to filter and select water-soluble substance to pass into and out of cells in the body. 

Cholesterol is another important component that provides stability in the cell membrane, therefore, it is important to consume some cholesterol in one's diet. Blood cholesterol level is mainly affected by the amount of carbohydrates and fats in the bloodstream rather than the amount of cholesterol consumed. So feel happy about enjoying that guacamole (of course in moderation :))!

*Sources: WebMD, "Avocados.," Harvard School of Public Health (HSPH), "Fats and Cholesterol: The Bottom Line."

Holy Guacamole! 
Recipe: The Cheerful Cook
Total Time: 10 minutes
Serves: 5-6

Ingredients 
2 avocados
2 medium tomatoes
1/2 medium onion
1 clove garlic
1/2 jalapeno (or whole depending on spice level)
1 lime 
salt 

Directions
1. Scoop avocado into a bowl. 
2. Dice tomatoes, onions, garlic and jalapeno.
3. Add juice of one lime. 
4. Mash ingredients together. 
5. Add salt to taste. 

Tip: Save avocado pits and place them in the guacomole to prevent the guac from turning brown!