Tag: diet

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Recipe: Pumpkin Spice Cookies @ClevelandClinic

Recipe: Pumpkin Spice Cookies

Who says pumpkin spice is only exciting in latte form?

Don’t just reserve pumpkin for pumpkin spice lattes and pie! These easy spice cookies are a great way to spread the pumpkin love throughout the entire season.

If you don’t have any aluminum-free baking powder in your cupboard, pick some up the next time you go shopping. Aluminum may pose potential risks to your health as a neurotoxin. While the dose of aluminum is what makes the poison, some studies show a relationship between aluminum that is stored in your body and neuro-disorders (such as Alzheimer’s disease.) Limiting exposure to all metals is a protective measure we can take to optimize our health.

Ingredients

1 cup pumpkin puree, fresh or canned
1 tablespoon pure maple syrup
1/3 cup unsweetened applesauce
1 teaspoon pure vanilla extract
1/4 cup vegan palm shortening or melted coconut oil
1 cup oat flour
1/2 cup almond flour
1/2 teaspoon baking soda
1/2 teaspoon aluminum-free baking powder
1 teaspoon ground cinnamon
1/2 teaspoon pumpkin pie spice
Pinch sea salt
1/2 cup chopped pecans
1/4 cup mini chocolate chips

Directions

  1. Preheat oven to 350°F.
  2. Mix the pumpkin, syrup, applesauce, vanilla and shortening (or oil if using) in a large bowl. Alternatively, place in a blender and blend until combined.
  3. In a separate medium bowl sift the oat flour, almond flour, baking soda, baking powder and spices together.
  4. Add the dry ingredients to the pumpkin mixture and mix to combine. Then fold in the pecans and chocolate chips.
  5. Scoop 1 tablespoon of batter onto a large baking pan lined with parchment paper. Repeat until all batter is used. Place baking pan into the oven and bake for 20 to 25 minutes, or until just slightly firm. Remove the cookies from the oven and serve warm or room temperature.
  6. Store uneaten cookies in a sealed glass container at room temperature for two days or in the refrigerator for up to five days.

Nutrition information (per serving)

Makes 3 dozen cookies

Calories: 43
Total fat: 2 g
Saturated fat: 2 g
Cholesterol: 0 mg
Fiber: 1 g
Protein: 1 g
Carbohydrate: 5 g
Sodium: 25 mg

— Recipe courtesy of Mark Hyman, MD.

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Recipe: Hearty Minestrone Soup @ClevelandClinic #heartaware

 

cleveland minestrone

Cleveland Clinic
@ClevelandClinic

In honor of #SoupItForwardDay, we’re sharing our most popular soup recipe: Hearty Minestrone Soup cle.clinic/388EoJ4 #HugInABowl

This tasty, filling Italian soup is packed with nutrient-rich veggies, heart-healthy olive oil and fiber-friendly legumes. Enjoy it all year long — let it warm you up in the fall and winter, and fill it with fresh vegetables from your garden in the summer.

Ingredients

¼ cup olive oil
1 clove garlic, minced (or 1/8 teaspoon garlic powder)
1-1/3 cups coarsely chopped onion
1-1/2 cups coarsely chopped celery and leaves
1 can (6 ounces) tomato paste
1 tablespoon chopped fresh parsley
1 cup sliced carrots, fresh or frozen
4-3/4 cups shredded cabbage
1 can (16 ounces) tomatoes, cut up
1 cup canned red kidney beans, drained and rinsed
1-1/2 cups frozen peas
1-1/2 cups fresh green beans
Dash hot sauce
11 cups water
2 cups uncooked spaghetti noodles

Directions

  1. Heat oil in a 4-quart saucepan.
  2. Add garlic, onion and celery, and sauté about 5 minutes.
  3. Add all remaining ingredients except spaghetti, and stir until ingredients are well-mixed.
  4. Bring to a boil. Reduce heat, cover and simmer about 45 minutes or until vegetables are tender.
  5. Add uncooked spaghetti and simmer 2-3 minutes only.

Nutrition information

Makes 16 servings
Per serving:

Calories: 260
Fat: 4g
Saturated fat: 0g
Sodium: 191mg
Protein: 11g
Carbohydrate: 45g
Sugars: 7g
Dietary fiber: 8g

—Recipe courtesy of Stay Young at Heart (National Heart, Blood and Lung Institute) 

 

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Recipe: Perfect Chocolate Chia Pudding Sweet mix of coconut, cherries and chocolate @ClevelandClinic #smoothie

A top-down view of a chocolate smoothie bowl (thick smoothie served in a bowl with a spoon) garnished with chia seeds, large coconut flakes and cacao nibs. Healthy vegan breakfast. The smoothie portion contains banana, chocolate, almond milk and ice.

This pudding is packed with health-promoting chia seeds, almond milk, cinnamon, cocoa, coconut flakes and dried fruit. It’s the perfect chocolate treat.

Ingredients

½ cup Chia seeds
1 cup vanilla almond milk, unsweetened
1 cup 2% milk (may use all almond for non-dairy option)
1½ tablespoons honey
1 tablespoon cocoa powder, unsweetened
1 teaspoon cinnamon
1 teaspoon vanilla extract
2 tablespoons coconut flakes, unsweetened
2 tablespoons dried tart cherries, or other unsweetened dried fruit

Directions

  1. Place chia seeds, milks, honey, cocoa, cinnamon and vanilla in a glass container with a tight lid.
  2. Seal and shake well to combine. Refrigerate for at least 5 hours or overnight.
  3. Serve topped with coconut flakes and dried fruit to garnish.

Note: For a smoother texture, blend pudding in a high power blender before refrigerating. Be sure to blend well to avoid a gritty texture.

Nutrition information

Makes 6 servings

Each 1/2 cup serving contains:

Calories 140
Total fat 7g
Saturated fat 2g
Trans fat 0g
Protein 4g
Total carbohydrate 16g
Fiber 6g
Sugar 7g
Cholesterol 5mg
Sodium 150mg

https://health.clevelandclinic.org/2017/09/recipe-perfect-chocolate-chia-pudding/