Monthly Archives: October 2014

My clients often ask me…”Is there a healthy cereal I can eat?” Well, cereal is a processed carb that ultimately turns to sugar…so no, not really.

BUT! How about healthy granola? Yep! We can do that! I found a recipe for pumpkin granola that’s made with pumpkin, nuts, coconut, coconut oil, and spices. The recipe calls for maple syrup but I left out the dates and substituted maple syrup made with  xylitol to reduce sugar.  This recipe is high in good fat and protein—with no processed grains or sugar! You can eat it plain or top it with yogurt or any kind of milk (coconut, almond, hemp, or dairy).

I must warn you that one of my clients loves this recipe so much she has made it numerous times and has been eating it every day. (I kept your name anonymous, C, but you know who you are).  🙂

Ok, so I’ll admit I’m on a pumpkin kick. It will run its course but seriously—did any of you make the paleo pumpkin pie from last week? Oh boy…it was absolutely incredible and tasted just like “real” pumpkin pie but without the sugar, unhealthy fats, and processed carbs. In case you missed it you can find it here.

You could always make a practice pumpkin pie to test for Thanksgiving…and practice eating it of course!

Please let me know if you try any of these recipes and like them or have others to share with me!

Enjoy!  🙂

Yesterday the Whole Foods in Superior had a beautiful display of apples and winter squashes that of course--included pumpkins!

I actually eat pumpkin (organic, canned) all year long but about now I start getting serious about it!  I love pumpkin pie but I don't like the refined carbs and sugar.

Did you know you can make a healthy pumpkin pie with good fats and protein and without refined carbs and sugar?   Yep!  The kind of pie you can eat for breakfast with no guilt!

I've been trying out some recipes and like this one.  It's from Elana's Pantry and you can find it here.  There are only 6 ingredients in the filling and it's easy to make.  The only thing I changed in the recipe was to swap Swerve sweetener for the honey.

There's no need to feel deprived with this healthy pumpkin pie recipe.  Have your pie and eat it too!  Try it and let me know what you think!

Fall is absolutely my favorite time of year and as the weather gets cooler, warm and comforting foods are sounding more and more appealing!

According to Ayurvedic and Chinese Medicine warm, cooked foods improve digestion, raise your body’s metabolic rate, increase circulation, and raise your body temperature to keep you warm. Seasonal produce like pumpkin, sweet potatoes, and winter squash paired with warming spices like cinnamon and ginger are a perfect combination. Hmm…pumpkin pie anyone?? We’ll get to that next week….

I’m a big fan of sweet potatoes and yams and lately I’ve been on a purple sweet potato kick. Have you ever tried them? They’re sweet and moist and purple all the way through. To prepare them (or any yams or sweet potatoes) scrub them with a vegetable brush, coat them with coconut or olive oil, pierce them a few times with a knife and lay them on a baking sheet (so they don’t drip all that yummy sweet syrup in your oven). Bake them at 400 degrees for 40 to 60 minutes until they’re nice and soft. Be sure to eat the nutrient dense crispy skins! I like to bake a few at a time and eat them left over later in the week. Just slice them into bite sized pieces and heat them in a pan in coconut oil…yum!

They’re loaded with antioxidants, fiber, beta carotene, B vitamins, vitamin C, and folate. Although they are lower on the glycemic index than regular potatoes, they are starchy and contain a fair amount of natural sugar so it’s best to eat a smaller portion.
I buy my purple sweet potatoes at Natural Grocers by Vitamin Cottage where all the produce is organic. However, yams and sweet potatoes are on the Environmental Working Group’s Clean Fifteen list so they’re very low in pesticides and it’s ok to eat them conventionally grown.
Enjoy! 