Rendering Pumpkin

This weekend I rendered pumpkin. I always turn the leftover pumpkins into mashed pumpkin to be used in puddings, soups, pies, smoothies, breads and any other recipe requiring pumpkin.  Some folks say that the big pumpkins, not the pie pumpkins, taste blah but I disagree especially if you roast the pumpkin like I do.  Roasting vegetables will always produce a more intense concentrated flavor and that's exactly what happens in the case of roasting pumpkin.

Before I tell you how I do this I want to say that pumpkin is an extremely healthy food. What is so healthy about pumpkin anyway?   First of all any brightly colored fruit or vegetable is going to be a healthy food as the food pigments also known as flavonoids supply many protective antioxidants.  Beta carotene which contains flavonoids gives the pumpkin it's extreme orange color . Pumpkin is also high in Vit A which protects  the eyes and vision, as well as  Vit C for the immune system and  potassium for maintaining electrolytes and keeping the muscles healthy.  A high fiber food, pumpkin is excellent for maintaining a healthy weight and controlling blood sugar levels.

So......let's get started rendering this amazingly healthy food substance:

                               First get a big sturdy sharp knife and cut the pumpkin in half.

Then get a big spoon and start scraping out the seeds and goop.  Take the spoon and literally scrape the inside of the pumpkin...this is the hardest part to this whole process.  Sometimes if I'm in the mood I will save and roast the seeds but this time I just discarded the seeds along with the stringy goop.

Take the pumpkin half and invert it onto a sturdy baking sheet and pour about an inch of water around the pumpkin half. Place in the oven and bake for about a 1 and 1/2 hours at 350˚ until pooped out.

Here is what a pooped out roasted pumpkin half looks like:

Then turn the pumpkin over so you can to scoop out the cooked pumpkin.  This one was so well roasted I couldn't turn it over so I peeled the skin off.   I couldn't stop munching on it, it was so sweet and delicious.  I think if you'd ask me what my favorite food I would have to say it is pumpkin and winter squash and sweet potatoes, I can't ever get enough of these foods.  I then put my cooked, mushed pumpkin in containers for  freezer storage. I put some in little snack bags that I folded in half so I can use those individual portions for adding pumpkin to smoothies or my morning oatmeal.

The next day I made pumpkin soup which I've been eating each day for lunch....I am so addicted to soup for lunch.  My husband found a pumpkin cheesecake recipe which I think I'll be making soon and a dear friend was raving about the pumpkin cheesecake she made for Thanksgiving so I think this is going to be in my future very soon...but I love pumpkin the best as is eaten with a spoon  right out of the container....My son thinks I'm crazy!

Have fun roasting pumpkin....and using your pumpkin throughout the winter.  Share your favorite ways of using pumpkin by leaving a comment below.

Lisa Olko RN is a Certified Health Coach and Lifestyle Educator, to read more about her and the services she offers visit her website.  To get a Free Health Consultation with Lisa click here.

NUTS and SEEDS

Everybody knows that nuts and seeds are good for you.  They contain healthy fats, are high in fiber,  protein,  vitamins and  trace minerals. They can help with weight loss and maintenance, controlling and preventing diabetes, as well as promoting heart and brain health, reducing inflammation and lowering cholesterol.  That's quite a rundown!

A lot of people are afraid to eat nuts and seeds because they are high in fat and calories and that is true but that doesn't have to be a bad thing.  Certainly eating too much of anything is a bad thing and nuts do lend themselves to eating alot in a short amount of time however in the proper doses they can really support and promote good health, keep your appetite in check and boost your metabolism.  Eating a variety of nuts and seeds in controlled serving sizes is a good idea. Stay away from nuts that are  heavily oiled, salted or candied.    When I counsel my patients, here are the serving sizes I suggest: (which are the equivalent of 100 calories)

• walnuts and pecans: 7-8 halves
• almonds: 10 - 12 whole almonds
• peanuts:  18 nuts or 2 TBS
• pine nuts: 2 TBS
• pistachios, sunflower, pumpkin or sesame seeds: 2 TBS
• coconut, unsweetened grated: 3 TBS
• nut butters: 1 TBS of above nuts
• cashews: 12 whole cashews
• brazil nuts: 4 whole nuts
• macadamia nuts: 5 or 6 nuts 
• hazelnuts: 10 or 11 whole nuts

Nuts can be used in smoothies,  as a snack, in casseroles, on salads,  in raw fruit crusts, gravies, and in burgers.  Nut butters are delicious and if you like peanut butter please make sure to buy certified organic as peanuts are one of the most heavily sprayed nuts.  Before eating nuts I do usually soak and slow/ low bake them to make them easier to digest and to release the acidic enzyme prohibitors that are naturally protecting the nut.  You can eat them raw or roasted however but if you have the extra time to soak and roast them you won't regret it and I guarantee that you will really love the crispy texture of them.

Here is the method I use to soak and roast nuts and seeds: (This method works for any of the above nuts and seeds).

Today I was preparing pecans.  I took 2 # or 8 cups (knowing the holiday season is here and I will probably be baking with them)

Then I covered them in filtered water and added 2 tsp of sea salt.

I set them on a counter and let them sit there overnight.  You can place a dishtowel over the bowl.

In the morning, I strained them through a colander and rinsed them off.

Then I spread them on two baking sheets.  I use only stainless steel,  I don't use aluminum or teflon coated pans as they impart toxic chemicals to the food while stainless steel pans do not.

I then placed the baking sheets in the oven at the lowest possible temp my oven goes and that happens to be 170˚ and I baked them all day long at least 8 hours but sometimes even 12  hours just as long as possible.  You can also use a dehydrator for this job but I don't have one yet so I use my oven.
After all that time in the oven they came out so crispy and delicious.   I let them cool off at least an hour before placing them in mason jars for storage on my pantry shelf.  They last for weeks.

Have fun soaking, roasting,  baking and eating. Please feel free to experiment with the different varieties of nuts and seeds and leave me a comment to share the ways you are using nuts and seeds.

Kale Chips

YUM......YUM.......these are addicting.    Kale chips, our favorite new way to eat kale.  Kale is really trending these days as THE green to eat.  But this is not news....we've known this all along!  Kale is probably the most nutritious green of all time.

Just looking at it with all it's curls and extra surface area.......it packs more bang for your buck than the average green.  Here is a quick rundown of some of powerhouse Kale's health promoting phytonutrients:

• Beta carotene, lutein and zeaxanthin= high antioxidant and anti -cancer activity
• Zeaxanthin and Vitamin A= excellent for the eyes
• High Vitamin K= excellent for bone health as well as helping to prevent Alzheimer's
• High in Vitamin C=immune building
• High in Folates=oxygenates the blood thereby supercharging the metabolism
• Rich source of minerals necessary for all systems to run efficiently        

So here's how I make Kale Chips:
First, I preheat my oven to 350˚  then I wash and dry the kale.  Then I remove the heavy stalks by holding each leaf with stalk side up and run my finger and thumb down to the end.  Next tear into bite size pieces as pictured below.

Place all the pieces of torn kale an baking sheets being careful not to overcrowd.  Drizzle extra virgin olive oil all over the kale and sprinkle sea salt, garlic powder and nutritional yeast as well.  Stir gently to mix and coat all of the kale pieces.

Place on middle rack of your oven and bake for 15 minutes.   Check the kale to see if it's done you may have to gently stir the kale around to loosen the edges from the pan.  Put back in the oven for 5 more minutes.  After the five minutes of time shut the oven off and let the kale sit another 5 minutes in the oven.  The kale chips are ready when they are crisp.   Serve warm.

For a printable version of this recipe click here

WARNING:  These are highly addictive.....you may never steam kale again.  By the way if your kids are not eating their greens they WILL LOVE these!!!!!! I know this for a fact.... as my son who is not fond of greens will  absolutely devour these!!!!!

                                                                Happy Cooking!!!

Nurture, nourish, and unwind

Are you feeling keyed up, strung out or overwhelmed? I sure am!  These are intense times...and it feels to me as if  time is hurtling forward like an out of control freight train.  My nerves are frayed and I'm feeling emotionally spent....thinking of the destruction and horrific conditions that Hurricane Sandy left behind and an emotionally charged Presidential election....wow....please it's time for a break.  I stand behind my self care methods and I absolutely and positively support each and every one of you who give so much of yourselves everyday and in so many ways on the home front, at the workplace, at school, in your families, and in your relationships to take some time out to give to yourselves.  We all deserve a break and need to find ways to take care of ourselves.  So it's time to nourish, nurture and unwind!

Here is one way I do this:

I take hot epsom salt baths almost every night.  It is my way of processing the day, washing away my worries, centering myself and preparing myself for sleep.  I simply add 2 or 3 cups of epsom salt to my hot bath water.  Epsom salt can be purchased at any drugstore, K-Mart or grocery store. Here are just a few of the many benefits of Epsom Salts  a.k.a. magnesium sulfate:

• helps to sedate the nervous system thereby promoting relaxation
• helps to relax muscles and relieve joint pain
• helps to draw out toxins as well as reducing inflammation
• helps to replenish magnesium stores which many of us are deficient in
• exfoliates and promotes soft skin

I often light candles during my bath. I love the ambiance created by the candlelight. It helps to draw my energy within calming me and helping me to get in touch with my body and my feelings as well as my higher, calmer, more centered self.

I use essential oils in my bath as well.  Some of my favorites are lavender, bergamot, rose, and orange.  These essential oils also help my mood, harmonize my energies and lift my spirit.  Sometimes at the end of my bath I enjoy using an abrasive cloth to exfoliate and stimulate my skin and blood circulation.  And when I get out if I still have energy I oil up with virgin coconut oil ....just a little goes a long way to feed my skin and add oils back in especially heading into winter, the season of dry skin!

My bath ritual is quite sacred to me....I don't usually compromise or pass on it.  My bath is a healing meditation and it is vital to my well being....I don't view this as a luxury but rather an absolute necessity and a crucial part of my health regimen.  It is me time...and my family knows I am not to be disturbed.

            Well I gotta go...... my bath is waiting.♥

   What healing nurturing rituals do you have that you can share?  

Butternut Squash Soup

Here is a quickie blog post featuring butternut squash soup......there are many ways to make squash soup and you really can't go wrong. You can keep it simple or jazz it up...but anyway you cut it it is super fast and super easy. Here is what I did:

First I minced a large onion, an inch of fresh ginger and 2 cloves of garlic.  Next, I sauteed all of that in about a TBS of coconut oil.   Then I took 2 medium butternuts and cut, peeled, seeded and chopped them up and

                   I tossed them in the pot with the onion mixture, stirred them around a bit and

I added all the homemade chicken stock that I had which was about 5 cups.

 Store bought chicken or vegetable stock can also be used  if you prefer.

Then I added about a tsp of  sea salt, if you'd like to add some spices like cinnamon or nutmeg now is the time.....Then I cooked all of this for about 20 or 30 minutes or until the squash was thoroughly tender.  Next I took out my immersion blender (sorry I don't have a picture) and I blended the soup right in the pot. If you don't have an immersion blender than you can transfer all of this to the blender and whiz it up that way. If the soup is too thick you can thin it with water, stock , almond or coconut milk or any other type of milk you might have on hand.

                                                             Serve warm and enjoy!


                                     To view a printable version of this recipe click here

Autumnal Stirrings

It's Autumn equinox....one of the two times in the planetary calendar when the length of the day and night are approximately equal at every place on earth, and Fall is in full swing here in Virginia.   Already the leaves are starting to change the acorns have been falling and the early evening air is crisp and chill.  The fruits of summer are starting to fade while the farmer's markets are filling up with all kinds of winter squashes, gourds, pumpkins and all the different variety of apples.   It is the beginning of soup season and so I made soup today as I was craving it all week... I'm posting the recipe below,  it is very easy and cooks in no time flat. Autumn is a time of major transition and change on so many levels and it is definitely stirring me up.  I am overflowing with a multitude of new ideas and I can barely contain myself.

My study station

Part of this is because I am learning so much through my studies at the Institute of Integrative Nutrition.....I can hardly wait to get up to my woman cave to study each night after a full day's work.  You can see my portable workstation where I spend most evenings listening to lectures and watching videos and doing exercises to increase my own self awareness, release old patterns from my past and learn new and invigorating ways to build my future and my health coaching practice.  I'm working hard to build my new website which will be completed soon.  I am making new friends and connecting with health coaches all over the country and the world.  Can you tell how excited I am?   In coming posts I will definitely share with you some of the new teachers, books and resources that I'm finding amazingly helpful and inspiring. 

I'm also excited because I have been making many new connections here in my town and at the same time I am deepening existing friendships. I am indeed being nourished on many levels and that is really what it takes to feel grounded and whole and happy.   Food of course nourishes us and healthy food choices really help but the food we eat is just not enough....we need deep nutrition on all levels to live our best lives.

Taking time to cook our food is a nourishing activity and of course takes time. First we have to decide what to eat, then go buy the ingredients and on and on.  It does help to have the pantry stocked with good food so when you the urge to cook something nourishing comes you have everything you need at your fingertips. Some of the best recipes can be whipped up in very little time ...the soup I made for lunch today was a recipe that took  5 minutes to prepare, 30 minutes to cook and it was made up of all very basic staples that every natural food kitchen should have (a future blog post no doubt).  So here is the recipe for Soothing Soup which was adapted from a recipe that I obtained many years ago from a Waldorf School Parent Cookbook.

Soothing Soup (serves 4)

This is truly a favorite and it really is soothing. This will be a recipe you turn to again and again.  It is extremely easy to make and takes about 30 mins to cook.  

Make sure you have red lentils on hand all the other ingredients are staples. You can add  a TBS of chopped fresh ginger and garnish with cilantro. 

1 onion, peeled and chopped

2 T olive oil 

          1 clove garlic, minced                            

1 1/4 cup split red lentils                                  

4 cups water

2 Tbs lemon juice

sea salt and black pepper to taste

Saute onion and garlic in oil til soft.  Add lentils and water.  Boil until the lentils are soft usually 20-30 minutes. Can blend in blender or use hand blender or leave as is.  Add lemon juice and salt and pepper to taste.  You will probably want to double this the next time.  Reheats well.

                                         for a printable version of this recipe click here

I'm off now to work and explore more of what the Autumn and my life is calling me to do....learn, connect, create, cook, enjoy the weather, relax and so much more. Please feel free to comment and share in the dialogue with what is stirring with you this season.....I'd love to know.

                                                          Be well and at peace,

                                                                        Lisa

                               

New beginnings

I'm really excited and also proud of myself!   Remember one of my last blogs where I said I was feeling like I needed some big changes in my life?... well I acted on those feelings ....and I acted big....or at least big for me. First I had major fun redecorating three rooms in my house and I have my sights on the rest of the house but these 3 rooms were the most doable. One was my sewing room, one of my daughter's room as she has moved out and the third was the garden....Boy was it fun.....traipsing through thrift stores, antique/junk/treasure shops and yard sales...this was very therapeutic and ever so satisfying finding treasures at amazingly bargain prices... I think I could dedicate a whole blog just showcasing all of my finds, perhaps I'll do that in the future.  I am excited to have my sewing room now as I have sewing in my blood and  I dream of opening up an ETSY store to start selling some of the many dolls that are living inside of me...but one endeavor at a time or I get too dizzy. So I got very sentimental after selling my daughter's bedroom set...it was just too many pieces to keep.... I couldn't bear to see her room empty......then from somewhere I got the idea of making her room a very beautiful bohemian lounge/woman's cave/ sanctuary which of course will still be her place to rest when she comes to visit. The way it all flowed and came together was a  truly magical experience......here I was preparing this room when actually it almost felt like the room was preparing me....preparing me for what?????

I don't know the full extent of that yet....but what I do know is I absolutely love this space....it is lusciously inviting and has become my crash pad after supper where I study.....study? You ask....yes I am a student once again.   I am now offically enrolled in Health Coach/Nutrition School!    This is a 12 month course of online study of cutting edge dietary theories and holistic nutrition through the Institute of Integrative Nutrition.  Yay!....I'm so excited to be doing this. This a chance to deepen my education and be of greater service.   So....after a day's work I retreat to the lounge to catch up on my learning modules, phone or Skype a fellow student to exchange health histories.   I'm having fun with Skype looking forward to connecting with students in London and Hawaii as well as the states.  I do alot of research on health and nutrition already and now to have it all organized in a program is just fantastic for me.......Thanks for reading a quick update of  what's new and exciting with me.... I promise to start posting some recipes again soon. Until the next post.....take care and be well,

Lisa




To the left is a picture of one of my yard sale finds.... an ornate cement elephant/ Ganesh planter....this was $3.00 a remarkable steal. He is now revered and beloved  and filled with purple flowers spilling out .....I see him as Ganesh the Hindu God who clears obstacles for sincere seekers........so now he resides in my garden blessing our garden and our home and clearing the way and  removing any obstacles so dreams may come true.