October 2013
Easy Solutions:
Slow Cookers and Crock Pots Rock!
On a busy weekday, how would you like to come home at 6 to a cooked dinner entrée? Who wouldn’t? Well, for an investment of about $40-$80, you can own a crock pot or slow cooker. The higher prices are all about bells and whistles that you may or may not need. The beauty of these small appliances is that they will safely cook dinner for you. You still do the ingredient shopping, chopping and combining. I’ve always felt it to be a really great payoff!
- Slow Cooker Pork Chops – A family favorite. It couldn’t be any easier.
- Slow Cooker Sauerbraten – A classic German/Austrian recipe. Substitute black pepper corns if you cannot find juniper berries. Check your grocery store’s spice aisle.
- Turkey Breast Surprise – Place a frozen, bone-in turkey breast in your crock pot or slow cooker. Totally frozen. Sprinkle with herbs, black pepper and garlic powder. Put the lid in place and cook on low for 8 hours. Test doneness at 180 degrees F. with a meat thermometer. Surprise!
Healthier Halloween Treats!
For a Home, School or Church Party, try these:
- Warmed-up Apple Cider sprinkled with cinnamon
- Pleasing Pumpkin Muffins, see recipe below
- Homemade Snack Mix, see recipe below
For Trick-or-Treaters, try these:
- Wrapped individual pouches of pretzels or goldfish crackers
- Small boxes of raisins or craisins
- Wrapped colorful toothbrushes – you never know…
- Wacky pencils or removable tattoos
- Tiny pumpkins or gourds
Easy Recipes For Everyone!
Pleasing Pumpkin Muffins
Create these muffins for hungry and healthy kids. Kids can help by cracking the eggs, measuring the ingredients, stirring the batter and filling the muffin pans, with supervision.
Makes 12 regular or about 24 mini muffins
1 can, 15-16 oz Pumpkin, solid pack, canned
½ cup Sugar
2 Eggs, large
2 Tbsp Unsweetened applesauce
2 Tbsp Canola or light-flavored olive oil
½ cup Water
¾ cup White flour
¾ cup Whole wheat flour
½ tsp Baking soda
¾ tsp Baking powder
¼ tsp Salt
1 tsp Pumpkin pie spice or ½ tsp each, cinnamon and nutmeg
1 cup Raisins
- Preheat oven to 400 degrees.
- Get out a large bowl and add the wet ingredients: pumpkin, sugar, eggs, applesauce, oil and water.
- With an electric mixer or hand whisk, mix up everything for 1-2 minutes.
- In a different bowl, add the dry ingredients: white flour, whole wheat flour, baking soda, baking powder, salt, spice and raisins. Stir up with a spoon until well mixed.
- Add the dry ingredients to the wet ingredients slowly. Mix with an electric mixer or a big, wooden spoon until everything is moist. Do not over mix.
- Lightly spray the muffin pan(s) with vegetable oil cooking spray.
- Using a soup spoon, fill the muffin pans about halfway full.
- Place into the oven and bake for 20 minutes.
Nutrition per serving (one regular muffin): 170 calories; 3.5 gm fat; 0.5 gm saturated fat; 0 trans fat; 35 mg cholesterol; 140 mg sodium; 33 gm carbohydrates; 3 gm fiber; 4 gm protein; 110% DV vitamin A; 4% DV vitamin C; 4% DV calcium; 8% DV iron
Homemade Snack Mix
2 cups each Tiny baked cheese crackers, pretzel twists, oat rings cereal
1 cup Raisins or dried fruit bits
Mix up in a big bowl for a party-size batch.
Nutrition Inspiration!
Where do you get inspiration to eat nutritiously? Fall foods are full of flavor and awesome nutrition. Crunch an apple. Poach a pear. Sauté some leafy greens. Roast or grill sweet potato chunks, butternut squash, pumpkin or broccoli. Does this give you nutrition inspiration along with new ideas for fall dinners? I hope so!
Take Action Now!
Jump on board with a healthier lifestyle for you and your family! For quick solutions that everyone can handle, invest in my e-book bundle of 4 books. There’s one book of meal plans with grocery shopping lists and 2 books of recipes to get you going!
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina*. I am accepting new clients and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Wishing you a Fun Fall!
Cindy
Cindy Silver, MS, RDN, LDN
Registered Dietitian
Winston-Salem, NC