Pure Pumpkin!

We have something to confess (other than the fact that we are deeply depressed over the Patriots' Superbowl loss):

We're obsessed with canned pumpkin (yes, we know, we need to "get a life")! Last Friday, at the ridiculously early hour of 7:00 AM, Liz decided to create a new recipe and test it out on her boys. As you can only imagine, weekday mornings are insane when kids have to be dragged out of bed, fed breakfast, and reminded to brush their teeth. But that didn't stop Liz from working on a new recipe for pumpkin pancakes. Her motivation for the new recipe was twofold: she had some leftover canned pumpkin in the freezer that she was itching to use up, and her friend, Barbara (also a mother of two boys), was looking for a way to make her basic pancake batter more nutritious. Anyway, here's what Liz came up with (more on Janice's obsession in a moment):

Pumpkin Pancakes
Makes 4 to 5 Servings (about 14 pancakes total)

1 cup all-purpose flour
1/2 cup whole wheat flour
2 tablespoons ground flaxseed
2 tablespoons granulated sugar
2 to 3 tablespoons mini chocolate chips
1 tablespoon baking powder
1/8 teaspoon salt
2 large omega-3 eggs, beaten
1 1/3 cups 1%lowfat milk
1/2 cup canned pure pumpkin
1 teaspoon vanilla
4 teaspoons canola oil

Whisk together the flours, flaxseed, sugar, chocolate chips, baking powder and salt in a large bowl until well combined. Set aside. Whisk together the eggs, milk, and pumpkin in a separate bowl until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened.

Heat 1 teaspoon of the oil in a large nonstick skillet or griddle over medium-high heat. Pour the batter onto the hot skillet using a 1/4-cup measuring cup, forming 4-inch cakes. Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden brown, 3 to 4 minutes. Flip and cook until golden brown, an additional 2 to 3 minutes. Repeat with the remaining oil and batter.

Nutrition Information:
320 calories, 10g fat (2.5g saturated, 1g omega-3 fats), 400mg sodium, 46g carbohydrate, 4g fiber; 11g protein; 80% vitamin A; 25% calcium; 15% iron


Now back to Janice. The day before Liz whipped up her new pumpkin pancake recipe, Janice was busy giving our Banana Chocolate Chip Muffins recipe a mini makeover. Instead of adding 2 bananas (1 cup mashed), she substituted with 1 cup pure pumpkin puree. The result was two dozen moist and incredibly flavorful mini muffins. Here's Janice's recipe (by the way, you can easily freeze leftover pumpkin in zip-top plastic bags).

Mini Pumpkin Chocolate Chip Muffins
Makes 24 Mini Muffins

1 cup all-purpose flour
1/2 cup whole wheat flour
1/4 cup ground flaxseed or wheat germ
2 teaspoons baking powder
1/2 teaspoon cinnamon
1/4 teaspoon salt
1 cup canned pure pumpkin
2 large omega-3 eggs, beaten
1/2 cup packed brown sugar
1/2 cup 1% lowfat milk
1/3 cup canola oil
1 teaspoon vanilla
1/2 cup mini chocolate chips

Preheat the oven to 350°F. Lightly oil or coat 24 mini muffin cups with nonstick cooking spray and set aside. Whisk together the flours, ground flaxseed, baking powder, cinnamon, and salt in a large bowl. Combine the pumpkin, eggs, brown sugar, oil, milk, and vanilla in a medium bowl and stir until well combined. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Stir in the chocolate chips. Spoon the batter into the prepared muffin cups. Bake 15 to 18 minutes until a toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool 5 minutes. Remove the muffins and cool an additional 5 minutes before serving. When making 12 full-size muffins, bake for 20 to 23 minutes.

Nutritional Information per 2 Muffins:
220 calories, 11g fat (2g saturated, 1g omega-3), 135mg sodium, 28g carbohydrate, 3g fiber, 4g protein, 60% vitamin A

Superbowl Chili

As we gear up for Superbowl Sunday our thoughts inevitably turn to what foods to eat and serve. So far this (perfect) season, Janice has made our Halftime Taco Chili for every Patriots game. The chili is a huge favorite with her family and any guests who come over to watch (which, if you know Janice, is usually about a dozen neighbors and friends). With healthy tortilla chips, salsa, and guacamole on the side, this warm winter dish is guaranteed to please fans across the nation (even Giants fans!). If you or your guests are vegetarian, use meat-free grounds in place of the ground beef. Double (or triple!) the recipe if you are having a crowd or if you want leftovers. GO PATRIOTS!

Halftime Taco Chili
Makes 6 Servings

1 tablespoon canola oil
2 large carrots, shredded (about 2 cups)
1 medium onion, coarsely chopped (about 1 cup)
1 pound lean ground beef (90% or higher)
One 28-ounce can crushed tomatoes
One 15 1/2-ounce can blackeye peas or pinto beans, drained and rinsed
One 15-ounce can hominy or corn kernels, drained and rinsed
One 4-ounce can diced green chili peppers, optional
2 to 3 teaspoons chili powder
2 to 3 teaspoons ground cumin
1 teaspoon garlic powder
1/2 cup reduced-fat sour cream
1/3 cup pre-shredded reduced-fat Cheddar cheese

Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the carrots, onion, and beef and cook, breaking up the large pieces, until the meat is no longer pink, 5 to 7 minutes. Drain excess fat.

Stir in the tomatoes, beans, hominy or corn, chili powder, cumin, and garlic and bring to a boil. Reduce the heat and simmer, uncovered, 20 to 25 minutes. Remove from the heat and stir in the sour cream. Serve in individual bowls and top with shredded cheese.

Nutrition Information per Serving:
340 calories, 10g fat (3.5g saturated fat), 570mg sodium, 37g carbohydrate, 8g fiber, 27g protein, 110% vitamin A, 20% vitamin C

Nutritious Zucchini: Who Knew!

Zucchini is one of those veggies that gets little attention. It's not as nutrient packed as say sweet potatoes or as sexy as asparagus, but it does, in fact, contain a healthy helping of good nutrition. Zucchini is a good source of vitamins A and C as well as potassium and fiber (both good for the heart). Interestingly, zucchini contains two antioxidants, lutein and zeaxanthin, both important for good vision. We use zucchini, plus a few other convenient ingredients -- onion, canned beans, salsa, cheese and tortillas -- for this fast weeknight meal. When Liz recently made it for her family, both her boys, Josh and Simon, happily ate every last bite.

Beany, Cheesy, Zucchini Quesadillas

Makes 6 Servings

1 tablespoon canola oil
1 medium zucchini, cut into 1/4-inch dice (1 1/2 to 2 cups)
1 small onion, finely diced (about 3/4 cup)
3/4 teaspoon dried cumin
1/2 teaspoon chili powder
One 15 ½-ounce can canellini beans, drained and rinsed
1/2 cup salsa (we like mild)
1 1/2 cups preshredded reduced-fat Cheddar cheese
Six 8-inch flour tortillas

Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Heat the oil in a large nonstick skillet over medium-high heat. Add the zucchini, onion, cumin, and chili powder and cook until tender, about 10 minutes. Preheat the oven to 400°F. Stir in the beans, salsa, and 1 cup of the cheese to the skillet and cook until the mixture is heated through and the cheese melts, about 2 minutes. To assemble the quesadillas, arrange the bean mixture evenly over half of each tortilla. Fold over, press down gently, and place each on the prepared baking sheet. Sprinkle the remaining cheese over the tortillas. Bake until the cheese melts and the tortillas become crisp on the outside, about 10 minutes. Cut into quarters and serve.

Nutrition Information per Serving: 320 calories,11 g fat (4g saturated, 0.3g omega-3), 580mg sodium, 39g carbohydrate, 5g fiber, 15g protein, 15% vitamin C, 30% calcium, 15% iron

Think About Your Drink

Unfortunately, when teens are thirsty, they often grab for sweetened beverages -- soft drinks, juice drinks, and sports drinks -- guzzling lots of calories ... but little to no nutrients. Now, a new pilot program in Boston called, the Boston Corner Store Iniative, aimes to change all that. Through the project, eight convenience stores located near six Boston middle schools will market healthier beverages such as lowfat milk, plain water, and 100% fruit juices to the kids who frequent corner stores before or after school. The goal is to get kids to nix the nutritionally lackluster, sugary drinks in favor of other nutrient-packed options. According to Mayor Thomas Menino, "The increased consumption of soda and other sugar-sweetened beverages is directly linked to rising obesity and diabetes rates among children and youth. This is an effort to get students to think about what they drink before they make their purchases." We applaud this initiative and hope other communities will follow suit. What efforts are underway in your community to promote better health and nutrition among children and teens? We'd love to hear from you!

Information at Your Fingertips

Have you ever wondered which has more vitamin C: an orange or a kiwifruit? Did you know that oysters have almost a half day's worth of iron? Suprised to learn that a serving of broccoli or potato has more potassium than a banana? For more fun facts and nutrition information on some of the most commonly consumed fruits, vegetables, and seafood, click here to check out the new online tool from the Food & Drug Administration.

Hearty Winter Pies

Okay. It's 60 degrees in Boston today -- admittedly a bit bizzare -- but that hasn't stopped us from cooking up some hearty winter pies. For this month's issue of Kiwi magazine, we took two of our favorites, chicken pot pie and shepherd's pie, and gave them a makeover. We lightened them up and then added a few good-for-you ingredients to make them more nutritious. Click here to read the article and sample our stick-to-your-ribs dishes. What's your favorite winter comfort food recipe? Please share!

New Year's Resolutions

What is your resolution for 2008? Ours is to start a weekly audio podcast, redesign our website, and get serious about writing our second book. We're counting on our club members to hold us to it! If one of your resolutions is to cook healthier meals for your family, here's a recipe for beef stew to get you started. Click here to see how easy it is to make it.

Sweet & Hearty Beef Stew
Makes 6 Servings

8 ounces presliced mushrooms
2 pounds lean stew meat
One 16-ounce bag baby carrots
One 8-ounce can tomato sauce
1/3 cup maple syrup
2 tablespoons cider vinegar
1/2 teaspoon salt
1 cup frozen peas, thawed
3 tablespoons cornstarch
3 tablespoons cold water
6 whole wheat rolls

Place the mushrooms in the bottom of a slow cooker. Top with the stew meat and carrots.
Pour the tomato sauce, maple syrup, and vinegar over the top and sprinkle with the salt.
Cover and cook for 6 to 7 hours on low. When done, whisk the cornstarch and water together in a small bowl until well blended and then stir into the beef mixture along with the peas.
Allow the mixture to thicken, 2 to 3 minutes. Serve with the whole wheat rolls.

Tip: Take your peas out of the freezer when you start your slow cooker and allow them to thaw on the counter until you’re ready to add them to the stew.

Nutrition Information per Serving: 340 calories, 11g fat (4g saturated), 520mg sodium, 29g carbohydrates, 4g fiber, 32g protein, 220% vitamin A, 20% vitamin C, 30% iron