Kenmore Family Medicine
Pumpkins are everywhere right now which is a very good thing! The Color orange is in!
Not only is this fall fruit one of the most versatile in cooking but is also offers an impressive nutrient profile! So it is ok to be totally obsessed with this food!
1 cup provides 49 calories
3 grams of fiber ( more than Kale) so it makes you feel fuller faster
High in Vitamin A- promotes good vision
Good source of tryptophan- better sleep
Rich in carotenoids, folate, magnesium and potassium
Check out our yummy recipe of the month
Serving size 1-2
3 cups dry uncooked oatmeal( can use gluten free cut oats)
1 cup all natural pumpkin puree
1 cup all natural peanut butter, or almond butter
2/3 cup or less maple syrup or raw honey
½ tsp cinnamon
½ tsp pumpkin pie spice
½ tsp vanilla extract
4-6 tbsp ground flax seeds
1 cup small chopped walnuts, chopped almonds, chopped peanuts or coconut flakes or any combination to equal 1 cup
½ dark mini chocolate chips
Combine all ingredients together in a medium bowl and mixed thoroughly
Rolls into 1 “ diameter balls
Place on a cookie sheet and cover in parchment paper and freeze for one hour
Store in an airtight container and keep refrigerated for up to one week
Choose lean cuts of meat and fresh veggies, Replace fatty beef burgers, ribs and hot dogs with boneless, skin breasts, thick fish steaks, seafood or turkey. Instead of serving greasy potato chips or mayonnaise laden salads, try serving grilled veggies like squash, peppers, onions, mushrooms or even potatoes as a side dish.
Marinated your lean meats and vegetables in citrus, olive oil or herb based marinades. Spice rubs add more flavor and less calories. Some other favorite marinade flavors are lemon or lime juice, low sodium soy sauce, honey or garlic.
The simple act of marinating before grilling has shown to reduce the formation of HCA’s (cancer causing compounds) by as much as 92-99% in some studies.
Caramelize fruits on the grill. Pineapples, bananas, peaches, and plums contain sugars that concentrate when grilled making them super sweet and tasty and lower in calories than pies, cookies and cakes.
Cook chicken tenders on the grill and top with pesto made with cilantro or basil whichever you prefer for a zesty, quick dinner. Serve with quinoa or brown rice and grilled asparagus or zucchini.
Nutrition per serving 116 calories ,27 grams protein 67mg cholesterol, 3grm carbohydrates, 0 gm sugar, 290gm sodium
¼ cup Worcestershire sauce
1 tbls brown sugar
1 tbl chopped rosemary
2 tbl sherry vinegar
3 garlic cloves, chopped
1 large red cabbage
2 lemon wedges
¼ c parsley
Olive oil – to brush grill
Whisk together first five ingredients in a large baking pan
Slice through the root; cut 2 11/2 inch thick slabs of cabbage (save ends for another use)
Place in marinade and turn to coat. Let sit for about one hour at room temperature or refrigerate overnight; flipping occasionally.
Heat grill to medium-high and brush and oil the grates
Remove cabbage and discard excess for later use and season with salt and pepper to taste. Grill cabbage until char marks form; about 8 minutes each side
In a small pan, warm remaining marinade and drizzle over cabbage. Drizzle with lemon and sprinkle with parsley
Makes 4 servings
179 calories 1 gram fat 44grms carbs 7 grms fiber and 5 grms protein
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