FitSugar

Healthy Holiday Swap: DIY Pumpkin Yogurt

FitSugar — Fri, 06 Nov 2009 03:47:40 -0800

I love pumpkin-flavored anything - pies, muffins, cheesecake, even ice cream! But gorging on too many sweet pumpkin treats can leave me with a sick stomach full of unhealthy fats and sugars. One way I've been satisfying my pumpkin cravings is by making my own pumpkin-flavored yogurt at home.

It's really easy to do, just mix plain yogurt with canned pumpkin puree. If you're trying to cut back on sugar, use 100 percent pure pumpkin puree and add your own spices and sweetener. If you want the instant flavors of pumpkin pie, mix yogurt up with canned pumpkin pie puree that's been sweetened with sugar and spices.

I sometimes use vanilla yogurt with the pure pumpkin mix just to give it a little sweetness, and if I'm craving the texture of pumpkin pie, a nice sprinkling of healthy granola or oats seems to do the trick.

Share your healthy snack ideas in our Snack Attack group!

Healthy Recipe: Oatmeal, Dark Chocolate Chip Pumpkin Muffins

FitSugar — Mon, 26 Oct 2009 05:50:36 -0700

The girls and I did a little baking this weekend and concocted a pumpkin muffin recipe that I just had to share. Using pumpkin not only gives these muffins a distinctly autumnal flavor, it keeps the muffins moist without a lot of fat. I added oatmeal for extra fiber and dark chocolate chips for a little extra zip. My daughters love them and they make for a quick but surprisingly filling breakfast - the perfect snack before heading out on a long bike ride offering five grams of protein and 4 grams of fiber. If you have a tasty dish to share, please add it to the Healthy Recipe group.

Check out the recipe when you read more.

Oatmeal Pumpkin Muffins
Inspired by Carrots-n-Cake and About: Lowfat Cooking

Ingredients

1 1/2 cups whole wheat flour
1 1/2 cups old fashioned oats
3/4 cup brown sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon allspice
1/4 teaspoon ground nutmeg
1 1/2 cups canned pumpkin
3 tablespoons canola oil
one large egg
one large egg white
1/4 cup lowfat milk
1/2 cup dark chocolate chips (optional)
1/2 cup chopped walnuts (optional)

Directions

Preheat oven to 375 degrees F and line muffin tin with muffin cups.
Whisk dry ingredients and spices together in a large bowl.
Add pumpkin, oil, milk, and egg and egg white to a medium size bowl and mix thoroughly. Add wet ingredients to dry ingredient and mix well. Stir in chocolate chips and walnuts.
Fill muffin cases evenly and bake for 18 to 25 minutes

Makes 14 muffins.

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Save the Guts: Roast Your Pumpkin Seeds

FitSugar — Thu, 22 Oct 2009 07:00:00 -0700

Before you throw out the guts of that jack-o'-lantern you've carved, try this basic, healthy recipe for roasted pumpkin seeds.

Pumpkin seeds are loaded with nutrients. They're high in both plant sterols, which may help lower cholesterol, and phytochemicals, which promote prostate health. Pumpkin seeds are a good source of protein, fiber, potassium, and magnesium. Try them alone, toss over a salad, or get creative.

To see the recipe and get ideas on how to spice 'em up, read more.

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Have a recipe to share? Join my Healthy Recipe group. And if you're more of a snacker, then join my Snack Attack group.

Fit for October: FitSugar Must Haves

FitSugar — Wed, 01 Oct 2008 09:00:00 -0700

Despite its arrival being evidence that Winter is coming, October is one of my favorite months of the year. From the gorgeous colors of the trees to being able to go for brisk runs after work, Fall feels like it's officially here. Keep in mind that October also kicks off the beginning of the holiday season with Halloween, which means it's time to enjoy all the goodies, but still keep an eye on what we're putting in our bodies in the interim. Staying fit this month will pave the way to a happy and healthy rest of 2008.

Source

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Lite'n It Up Group Feature: Tofu Pumpkin Pie

FitSugar — Tue, 09 Oct 2007 13:30:00 -0700

To me, nothing says fall more than pumpkin pie, and I think user llendril read my mind when she posted a tasty recipe for Tofu Pumpkin Pie in the Lite'n It Up Healthy Recipe Group. What's more? She paired it with my new favorite, goat's milk ice cream. Yum!

To see the recipe, just read more

Tofu Pumpkin Pie from llendril

fall is here.
it's obvious-- from the weather to the changing leaves to the crop of non-rerun television shows.

and then, of course, to the grocery store produce section.
the pomegranates have arrived. the apples look wonderful. squash lie around in abundance.
and, of course, there is no better time to enjoy the wonderful, autumn-appropriate flavor of pumpkin pie.

if you know me or my cooking style at all, i never can seem to just leave well enough alone. i enjoy finding ways to make things more healthy, or perhaps just slightly more interesting. so when i came across the following recipe for pumpkin pie, i was sold on both counts.

tofu pumpkin pie
adapted from morinu.com

* 18 ounces lite extra-firm tofu
* 2 cups canned (or cooked) pumpkin
* 2/3 cup honey
* 1 teaspoon vanilla extract
* 1.5 teaspoons ground cinnamon
* 3/4 teaspoon ground ginger
* 1/4 teaspoon ground nutmeg
* 1/4 teaspoon ground cloves
* 1 9" reduced-fat prepared graham cracker crust

1) preheat oven to 350°
2) drain tofu. place in a food processor and process until smooth
3) add remaining ingredients. process until well-blended
4) pour into pie crust. bake for about an hour
5) remove from oven and chill until firm

this pie is ridiculously easy to make (especially when using a store-bought crust). throw everything into a food processor and . . . you're pretty much done. it's even easier if you choose to use 1 tablespoon of pumpkin pie spice instead of the individual spices listed above. i went with the individual ones and i have to admit, something seemed slightly off. if i make this again in the future, i will probably make sure to have the pre-mixed pumpkin pie spice on hand first.
aside from that, i thought this pie was very pleasant. i ate it with vanilla goat milk ice cream (the best ice cream i have come across to date). the combination was wonderful. the pie on its own was very tasty-- forget flour and sugar and evaporated milk or whatever ingredients a normal pumpkin pie will generally include. tofu and honey are apparently all you need to produce a nicely-textured and delicious pumpkin pie dessert. this is dairy free and quite good for you, between the tofu and the pumpkin. i see no faults with this whatsoever, and would even consider serving it as the main pumpkin pie at thanksgiving.

t.g.i.f. - thank goodness it's fall!

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Fit For October: Must Haves

FitSugar — Mon, 01 Oct 2007 09:30:00 -0700

Fall has finally arrived, and October is loaded with fun activities. Here are some items that are fit for this month!

To see why these items are fit for October just read more

October just wouldn't be the same without a pumpkin and pumpkin seeds. Pumpkins are high in beta carotene and fiber but low in calories, and the flesh can be used for facials! The seeds are high in both plant sterols, which may help lower cholesterol, and phytochemicals that promote prostate health.
EmergenC, the health and energy drink, created a new Pink Lemonade flavor to support Breast Cancer Awareness Month. Fifty percent of all profits from this flavor will be donated to the Keep A Breast Foundation. Take care of your health while helping to take care of others!
Now is the time to take charge of your nutritional life, so I recommend having a session with a dietitian. Learning to eat a well balanced diet can be challenging, so why not seek professional help? Think of a dietitian as a personal trainer for food, since they will build a menu to suit your dietary needs. To find a dietitian in your area check out: American Dietetic Association's web site.
I love this Pink Ribbon Sports Bra ($24.99). You can support your gals while supporting wider access to mammograms. For sale on The Breast Cancer Site, who will cover one percent of a mammogram for every bra purchased. While that might not seem like a lot, those percentage points add up!
Nike+iPod is a great way to track your cardio performance, and it just got better. With the new iPod nano, you can watch videos! This means you can easily add video podcast workouts into your fitness routine. While you might not drag a laptop with you to the gym, you will be taking your iPod ($199 + 29 for sports kit).

Healthy T-Day Dessert: Pumpkin-Carrot Bars With Cream Cheese Frosting

FitSugar — Sat, 21 Nov 2009 03:30:05 -0800

Thanksgiving is fast approaching, and my love of all things pumpkin is hardly waning. From yogurt to muffins, I relish this tasty flavor of Fall. If you're looking for a pumpkin pie alternative, these pumpkin-carrot bars are delish. The bit of cream cheese frosting adds a deceptive element of decadence.

Low in calories while remaining full of flavor, these pumpkin bars make a great dessert - perfect for potlucks (much easier to share with large groups than pies) and they're relatively guilt-free. They're high in vitamin A - and trust me you cannot even taste the shredded carrot - and a bar only contains 70 calories and less than two grams of fat. With nutritional stats like that, it's OK to go back for seconds.

Check out the recipe when you read more.

Pumpkin-Carrot Bars With Cream Cheese Frosting
Modified from SparkPeople

Ingredients

2 cups whole wheat pastry flour
2 teaspoons pumpkin pie spice
2 teaspoons baking powder
1 teaspoon baking soda
1 cup sugar
1/2 cup brown sugar
1/3 cup Earth Balance (or other butter substitute)
2 eggs
2 large egg whites
1 can (15 oz.) pumpkin pie filling
2/3 cup finely shredded carrot

Cream cheese topping:
4 ounces light cream cheese, softened
1/4 cup sugar
1 tablespoon skim milk

Directions

Pre-heat oven to 350° F. Spray a 15 x 10 jellyroll pan with cooking spray.
In small bowl, whisk flour, pumpkin spice, baking powder, and baking soda.
In larger bowl, use electric mixer to beat sugar, Earth Balance, and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.
Add flour mixture and mix until well blended. Spread onto greased pan.
To prepare cream cheese topping: mix together cream cheese, sugar, and milk until thoroughly blended.
Drop teaspoon-fulls of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.
Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.
Cool in pan completely on wire rack before cutting into squares.

Makes 48 squares.

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Looking for more healthy recipes? Then check out the Healthy Recipe Group - the name pretty much says it all.

Play With Your Food: Exercise With a Pumpkin

FitSugar — Tue, 27 Oct 2009 13:30:34 -0700

Pumpkins just got even better. Aside from being lined with tasty seeds and being chock full of healthy goodness, the Fall staple also makes a great tool for resistance training. Confused? Think of your pumpkin as a medicine ball you can eat.

Check out this video to see how you can incorporate a pumpkin into your next workout - Halloween costume and Olivia Newton-John soundtrack optional.

Will you be doing this workout before you carve your jack-o'-lantern?

Snack Attack: Apple, Peanut Butter, and Pumpkin Seed Stacks

FitSugar — Tue, 20 Oct 2009 11:00:15 -0700

Take advantage of Fall's harvest and pick up some fresh apples for this healthy and delicious snack. The apples will not only satisfy your sweet tooth and your need to crunch, but they're also a great source of fiber. I used Pink Lady apples for this recipe, but you can use any variety you like. Munch on these stackers for breakfast or a light lunch, or cut the recipe in half if you just want to make a little snack.

To learn how to whip up this quick treat and see the nutritional info for it keep on reading

Starbucks Pumpkin Spice Latte

FitSugar — Tue, 06 Nov 2007 07:30:00 -0800

'Tis the season of seasonal drinks, and coffee is no exception. Starbucks is now offering a Pumpkin Spice Latte, just in time for Thanksgiving. They explain the drink as "a delicious blend of pumpkin and traditional fall spice flavors combined with our signature espresso and freshly steamed milk, and topped with whipped cream and pumpkin pie spices."

I don't know about you, but I am not that interested in blending my latte with pumpkin spices. I would drink my coffee and have my pie on the side. Just in case you are headed to Starbucks to try this latte, you might want to know what you are about to get into calorie-wise.

Flavor (Grande 16 oz.)	Calories	Fat calories	Carbs (g)	Sugar (g)
Pumpkin Spice Latte, Non Fat, No Whip	260	5	50	48
Pumpkin Spice Latte Whole Milk Fat, With Whip	380	13	51	49
Caffe Latte, Non Fat, No Whip	130	0	19	18

I included a regular ol' non fat latte so you could see that the pumpkin spice flavoring adds 130 calories if you order the non fat version of the flavored drink. Not to mention there's an extra 30 grams of sugar added too. Of course, I think if you are going to try the seasonal drink you will order it with non fat milk and no whipped cream. Right?