October 23, 2016

 It's soup season... and what better way to end a brisk day with a warm cup of soup. Give this one a try. It's from our Registered Dietitian friend The Foodie Dietitian.  


  • 2 medium butternut squash

  • 7 tbsp olive oil, divided

  • 1/2 tsp salt

  • 1/4 tsp white pepper

  • 1/4 tsp pumpkin pie spice

  • 2 medium yellow onions, chopped

  • 1/2 cup dry white wine

  • 4 cups vegetable broth 

  • 2 cups water

  • 3/4 tsp cardamom

  • 1 cup unsweetened canned coconut milk

  • salt & pepper to taste

  • Optional: Plain low-fat Greek yogurt (for vegetarians)


  1. Preheat the oven to 350 degrees. 

  2. Peel the butternut squash and cut into chunks. Toss with 3 tbsp. olive oil, salt, white pepper, and pumpkin pie spice and transfer to parchment paper lined baking sheets.

  3. Bake for 45-60 minutes, or until tender.

  4. Meanwhile, heat 4 tbsp. olive oil in a large pot over medium high heat. Add onions and let sweat for about five minutes (before browning)....

October 18, 2016

The following information is provided to you from the FARE website: 

What’s the Teal Pumpkin Project®? 
The Teal Pumpkin Project encourages people to raise awareness of food allergies and promotes inclusion of all trick-or-treaters throughout the Halloween season. The steps to participate are:

  1. Provide non-food treats for trick-or-treaters.

  2. Place a teal pumpkin – the color of food allergy awareness –in front of your home to indicate you have non-food treats available.

  3. Display a free printable sign or premium poster from FARE to explain the meaning of your teal pumpkin.

Why is this important?

Halloween can be a tricky time for families managing food allergies. Many traditional Halloween treats aren’t safe for children with life-threatening food allergies. The Teal Pumpkin Project promotes safety, inclusion and respect of individuals managing food allergies. This worldwide movement offers an alternative for kids with food allergies, as well as other childr...

October 16, 2016

This is not a trick... this is truly a healthier treat! We love this recipe from our Registered Dietitian friends at Healthy Ideas Place 

But first, here are some of the "benefits" of pumpkin:

  • It’s a good source of vitamins and minerals like some of the B vitamins, iron, and magnesium

  • It’s low in saturated fat, cholesterol, and calories with only about 50 calories per cup of cooked pumpkin

  • It’s a very good source of vitamin A, vitamin C, potassium, and fiber

  • It’s rich in the anti-oxidant beta-carotene (think orange here) which the body can convert into vitamin A


  • 1 c. milk

  • 4 chai tea bags

  • 1 c. all-purpose flour

  • 2 c. white whole wheat flour

  • 2 Tbsp. ground flax seed

  • 1 Tbsp. baking powder

  • 1/2 tsp. salt

  • 1/2 c. brown sugar

  • 1/2 tsp. cardamom

  • 1 tsp. cinnamon

  • 1/2 tsp. allspice

  • 3/4 c. dried cranberries

  • 1 c. pureed pumpkin

  • 1/4 c. honey

  • 2 eggs

  • 1/2 c. canola oil

  • 2 Tbsp. ground walnuts

  • ...

October 9, 2016

Fall is here in full swing... well, maybe not so much here in Southern California. But a girl can dream, right? Back "home" on the East coast, it's fall and that means Chili season! Keeping with the pumpkin theme, I'd like to share this healthy, Registered Dietitian Approved recipe from Meal Makeover Moms .

Chili recipes are typically pretty flexible, and this Pumpkin Turkey Chili is no exception. You can add more heat by increasing the spices, use any type of bean that you like, and your choice of toppings can include a variety of things: shredded low-fat cheese, low-fat sour cream or plain Greek yogurt, diced avocado, and fresh cilantro.


  • 2 teaspoons canola oil

  • 1 small onion, cut into ¼-inch dice (1 cup)

  • 1 pound lean ground turkey

  • One 28-ounce can crushed tomatoes, undrained

  • One 15-ounce can 100% pumpkin purée

  • One 15-ounce can pinto beans, drained and rinsed

  • 1 cup frozen corn kernels, thawed

  • 2 teaspoons chili powder

  • 2 teas...

October 2, 2016

Who loves pumpkin spice ANYTHING? Many people can't wait for this time of year to get their favorite flavor infused into anything.... lattes, cookies, ravioli, waffles, cheesecake. But, many of these pumpkin spice treats generally come with a high calorie price tag. So, here is one of my favorite lighter, HEALTHIER, easter on your waistline, but still oh-so-pumpkin-spice-ness recipes to help fill your void and your tummy!

5 Minute Smoky Pumpkin Hummus (from The Every Kitchen)


  • 1 15-ounce can chickpeas, drained and rinsed

  • 1 cup canned pumpkin puree

  • ¼ cup tahini

  • 2 garlic cloves

  • 1 tablespoon honey

  • ½ teaspoon McCormick Chipotle Chile Pepper

  • ¼ teaspoon cinnamon

  • 2 tablespoons pumpkin seeds, optional


  1. Place all the ingredients (except the pumpkin seeds) into a food processor and blend until smooth. If your hummus is a little thick, thin it out with a little more honey or add a little olive oil or lemon juice.

  2. Transfer...

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Healthy Chicken Veggie & Noodle Soup

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