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

Preheat oven to 350°F.
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.
In a separate medium bowl sift the oat flour, almond flour, baking soda, baking powder and spices together.
Add the dry ingredients to the pumpkin mixture and mix to combine. Then fold in the pecans and chocolate chips.
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.
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.

November 1, 2022November 1, 2022

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.

Ingredients

Directions

Preheat oven to 350°F.
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.
In a separate medium bowl sift the oat flour, almond flour, baking soda, baking powder and spices together.
Add the dry ingredients to the pumpkin mixture and mix to combine. Then fold in the pecans and chocolate chips.
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.
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.

October 31, 2022

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.

Ingredients

Directions

Preheat oven to 350°F.
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.
In a separate medium bowl sift the oat flour, almond flour, baking soda, baking powder and spices together.
Add the dry ingredients to the pumpkin mixture and mix to combine. Then fold in the pecans and chocolate chips.
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.
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.

October 12, 2022

How To Build A Better Bowl Of Chili @ClevelandClinic

Time to toss on your coziest cardigan and simmer a batch of chili? Before you grab your pot, check out our recommendations for making it your tastiest and healthiest ever.
Preventive cardiology dietitian Julia Zumpano, RD, LD, explains how to choose the right meat, beans, veggies, spices, hot sauce or chilis and toppings for your health.
How to build a better chili
It’s hard (though not impossible) to screw up chili. Here’s the low-down on how to make your batch — from the meat, beans, veggies, spices, hot sauce or chilis and toppings — a healthy, hearty dinner for the entire family.
1. Pick your protein
**Beef** (protein, niacin, vitamin B12, selenium, zinc).
**Turkey** (protein, niacin, selenium).
**Chicken** (protein, niacin, vitamin B6, phosphorous, potassium).
**Pork** (protein, thiamin, niacin, riboflavin, vitamin B6, phosphorous, zinc, selenium).
**Venison** (protein, niacin, vitamins B6 & B12, thiamin, riboflavin, phosphorous, zinc).
**Buffalo** (protein, niacin, vitamin B12, zinc, selenium).
**Soy crumbles** (thiamin, niacin, iron, vitamins B6 & B12).
**Tofu (fortified)** (calcium, copper, iron, manganese, omega-3 fats, phosphorus, protein, selenium).
**Beef chili is king in many circles.** But judiciously using beef — and often going with other options — is important for your cardiovascular health and to lower your risk of diabetes. If you do use beef, make sure it’s at least 85 to 90% lean. Other ideas? Mix and match half ground beef, half another lean meat recommended above. Going vegetarian? Add 1 cup of cooked bulgur wheat or barley for a hearty mouth-feel.
2. Use your bean
**Kidney beans** (fiber, protein, folate, iron, phosphorous, copper, manganese).
**Black beans** (fiber, protein, folate, iron, riboflavin, phosphorous, thiamin, manganese).
**Chickpeas** (fiber, protein, iron, phosphorous, vitamin B6, folate, manganese).
**Navy or great northern beans** (fiber, protein, iron, potassium, folate, magnesium, phosphorous, manganese, thiamin).
**Pinto beans** (fiber, protein, folate, thiamin, iron, phosphorous, manganese, selenium).
**Soy or edamame (green soy) beans** (calcium, copper, iron, magnesium, manganese, omega-3 fats, phosphorus, potassium, Vitamin K, folate).
**Don’t skip the beans.** Chock full of soluble fiber, beans play an important role in controlling “bad” LDL cholesterol levels. Fiber expands in your belly, which can help you feel full and prevent you from returning for a second bowl. The Mediterranean diet recommends at least 3 servings of beans or legumes every week.
3. Pump up the veggies
**Red or green bell peppers** (vitamins C, E, B1, B2 & B6, folate).
**Onions** (vitamin C & K, fiber, folate, potassium, manganese, iron).
**Diced tomatoes** (vitamins C & K, potassium, manganese, iron).
**Celery** (fiber, vitamins A, C & K, folate, potassium and manganese).
**Diced carrots** (fiber, vitamins A, C & K, potassium).
**Cubed butternut squash** (fiber, vitamins A & C, potassium, manganese, magnesium).
**Diced zucchini** (fiber, vitamins C, K & B6, riboflavin, folate, magnesium, potassium, manganese).
**One secret to a healthier chili?** Take your recipe and double the amount of veggies. Not only does this approach add texture and bulk to your dish without extra fat or a ton of calories — it’s also a budget-friendly way to stretch your batch!
4. Be smart about spices
**Chili powder** (vitamins A, C, E, K & B6, iron and manganese).
**Cumin** (iron, magnesium, copper, manganese, calcium).
**Oregano** (vitamin K, anti-inflammatory, anti-bacterial, antiviral).
**Coriander** (copper, manganese, iron, magnesium, anti-inflammatory, phytonutrients, antibacterial)
**Garlic** (vitamins C & B6, manganese, immune-boosting, anti-inflammatory, antibacterial).
**Turmeric** (iron, manganese, anti-inflammatory).
**There are as many chili powders as there are chili recipes!** Craving spicy/smoky? Handcraft your own from dried guajillo, chipotle and ancho chilis — and paprika, cumin, oregano and garlic powder. Going store-bought? Check labels to avoid added fillers (especially if you are gluten- or dairy-free) or chemical anti-caking agents.
5. Kick up the heat
**Dried cayenne pepper** (vitamins A, C, E, K, B6, manganese).
**Jalapenos, Mexican dried chiles** (vitamins A, C, K & B6, folate, potassium, manganese, iron, magnesium).
**Hot sauce** (vitamins C & A, flavonoids, antioxidants).
**Canned chipotle chiles in adobo sauce** (vitamin A, fiber, iron).
**Chili powder’s not the only heat around.** Differentiate your chili from the pack with your choice of dried, fresh or pickled peppers. After all, while it may feel like a fire in your belly, these peppers are actually firefighters — helping extinguish inflammation in your body.
6. Tantalizing toppings
**Red onion** (fiber, folate, vitamins B6 & C, manganese, potassium, phosphorous).
**Avocado** (vitamins C, E, K, B1, B2, B6, folate, potassium, magnesium, fiber, heart-healthy unsaturated fat).
**Chopped scallions** (fiber, vitamins A, C & K, folate, calcium, iron, potassium and manganese).
**Cilantro** (vitamins C & K, choline).
**2% shredded cheese** (calcium, vitamin D).
**Nutritional yeast** (protein, B vitamins: thiamine, riboflavin, niacin, vitamin B6 and vitamin B12).
**Sour cream (low-fat or fat-free)** (calcium, vitamin D).
**Plain Greek yogurt or dairy alternative yogurt** (calcium, vitamin D, protein) – can be used to replace sour cream.
**Don’t spoil it!** A good bowl of chili speaks for itself. Why destroy it — and your waistline — by drowning it in high-fat, high-calorie toppings? Steer clear of processed oyster crackers or saltines and use a light hand when selecting fresh, color-adding finishes.
Gotta have your cornbread? Make yours healthier:
**Make yours from scratch** and sidestep all of the sugar and partially hydrogenated fats in many premade mixes!
Use cornmeal, and **substitute whole-wheat flour** for the usual all-purpose.
**Keep it moist and low-fat** by using either low-fat buttermilk or reduced-fat milk curdled with vinegar. (For those who are dairy-free, almond milk curdled with apple cider vinegar works like a charm!)
**Skip the butter.** Use applesauce to replace the fat (this will also increase the moistness) or choose a good fat like peanut, avocado or canola oil.
**Go true Southern style.** That means skip the sugar entirely. While there’s always some debate, most purists will agree that a true cornbread is savory, not sweet! If you must have sugar, cut it in half or at least one-quarter. Using applesauce to replace the butter will also provide a sweetness that can allow for omitting the sugar or at least cutting in half.

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chili

September 27, 2022

Recipe: Sesame Cucumber Salad @Cleveland Clinic. Cucumbers are more than 90% water making them an ultimate superfood for beauty

Cleveland Clinic

@ClevelandClinic
·
12h

Stir up a simple salad for a light summer side dish! Cucumbers are more than 90% water, making them an ultimate superfood for beauty.

Cucumbers are abundant in silica, too, a trace mineral that may actually increase skin elasticity and help keep you looking young.

Ingredients

1 tablespoon rice wine vinegar
1 teaspoon olive oil
1/2 teaspoon toasted sesame oil
1/2 teaspoon soy sauce
Dash cayenne pepper
2 cucumbers, cut into 1/4-inch-thick slices
1/2 bunch chives, minced
1 teaspoon sesame seeds

Directions

Combine vinegar, olive oil, sesame oil, soy sauce and cayenne pepper in a medium bowl. Mix well.
Add cucumbers, chives and sesame seeds.
Mix well and serve.

Nutrition information (per serving)

Makes 2 servings

Calories: 100
Total fat: 4.5 g
Saturated fat: .5 g
Cholesterol: 0 mg
Sodium: 105 mg
Fiber: 3 g
Carbohydrate: 12 g
Sugar: 8 g
Protein: 4 g

August 17, 2022

Recipe: Sesame Cucumber Salad @Cleveland Clinic. Cucumbers are more than 90% water making them an ultimate superfood for beauty

Cucumbers are abundant in silica, too, a trace mineral that may actually increase skin elasticity and help keep you looking young.

Ingredients

Directions

Combine vinegar, olive oil, sesame oil, soy sauce and cayenne pepper in a medium bowl. Mix well.
Add cucumbers, chives and sesame seeds.
Mix well and serve.

Nutrition information (per serving)

Makes 2 servings

Calories: 100
Total fat: 4.5 g
Saturated fat: .5 g
Cholesterol: 0 mg
Sodium: 105 mg
Fiber: 3 g
Carbohydrate: 12 g
Sugar: 8 g
Protein: 4 g

July 23, 2022

Recipe: Grilled Salmon With Cucumber Salad @ClevelandClinic

A new way to incorporate salmon into your weekend brunch

Cleveland Clinic

@ClevelandClinic
·
2h

Filled with healthy fats and fresh ingredients, this dish will leave you feeling satisfied, nourished and ready to embrace your weekend warrior: https://cle.clinic/3BSXeDL

July 16, 2022

Recipe: Caramelized Pineapple With Raspberries @ClevelandClinic

Cleveland Clinic

@ClevelandClinic
·
28m

This is a last-minute dessert that can be made post-dinner, while you brew the coffee and finish clearing the table

health.clevelandclinic.org

Recipe: Caramelized Pineapple With Raspberries

A refined, refreshing and quick dessert that will impress your guests

This is a last-minute dessert that can be made post-dinner, while you brew the coffee and finish clearing the table. Have ingredients and equipment ready beforehand — just be sure to turn the pineapple once and give the skillet a couple of shakes and voila! You’ll have a delightfully sweet dessert ready at your fingertips.

Ingredients

1/4 cup sugar
1/4 cup sugar substitute
1 pineapple, peeled, cored and sliced into six wedges lengthwise
Butter-flavored cooking spray, refrigerated
1 tablespoon trans-fat free margarine
2 tablespoons Cognac or fresh orange juice
1 cup fresh raspberries

Directions

Combine the sugar and sugar substitute. Sprinkle half of the mixture over one side of the pineapple. Turn and sprinkle the rest on the other side.
Lightly coat a large non-stick skillet with cooking spray. Add the margarine and melt over high heat. Place the pineapple in the skillet and cook, turning once and shaking the pan often, until it turns golden brown, 10 to 15 minutes. (The pineapple can be prepared to this point and held for one hour.)
Transfer the pineapple wedges to six dessert dishes, leaving the sauce that has formed in the pan.
Stir the cognac into the pan to thin the sauce. Heat briefly. Drizzle the sauce over the pineapple and sprinkle with equal portions of the raspberries. Serve warm.

Nutritional information (per serving)

Makes 6 servings

Calories: 118
Total fat: 3 g
Protein: 0.1 g
Carbohydrate: 22 g
Dietary fiber: 2 g
Cholesterol: 0 mg
Sodium: 0 mg
Potassium: 122 mg

July 10, 2022July 10, 2022

Recipe: Asparagus Salad With Lemon and Parmesan @ClevelandClinic

This bright, lemony salad is best made with farm-fresh asparagus, which is dressed and eaten raw here. Look for stalks that are bright green with firm, tight tips. Buy it in season from your local farmer’s market.

Ingredients

1 pound fresh asparagus
1 tablespoon fresh lemon juice
1 tablespoon extra virgin olive oil
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 tablespoon shaved Parmesan
8 fresh chives

Directions

Break off the tough ends of the asparagus and discard.
Use a vegetable peeler to make long thin ribbons of asparagus. Add to a large bowl.
In a small bowl, whisk together the lemon juice, oil, salt and pepper. Drizzle over the asparagus ribbons and toss well.
Use the vegetable peeler to shave thin strips from a piece of fresh Parmesan (about 1 tablespoon) and scatter over the salad.
Use kitchen shears to cut the chives into small pieces directly over the salad.

Nutritional information (per serving)

Makes 4 servings

Calories: 70
Total fat: 4 g
Saturated fat: 1 g
Trans fat: 0 g
Protein: 4 g
Total carbohydrate: 7 g
Fiber: 3 g
Sugar: 2 g
Cholesterol: 0 mg
Sodium: 95 mg

— Developed by Sara Quessenberry for Cleveland Clinic Wellness.

June 18, 2022June 18, 2022

High-fiber diet protects against cardiovascular problems:@HarvardHealth

Harvard Health‏Verified account @HarvardHealth 1 hour ago

High-fiber diet protects against cardiovascular problems: http://bit.ly/2U8Q1bE #HarvardHealth #nutrition