Just because Halloween is over, it’s no reason to ditch that pumpkin you bought for decoration! It made a great decoration, but let it give you a little more before you’re done with it. While those big pumpkins are great for spooky faces and roasted pumpkin seeds, it’s the smaller (impossible to carve) pumpkins you want to be eating… YES! I said eating. Since the idea of throwing away perfectly good food seems like a crime, why should we look the other way when it comes to pumpkin? Too difficult? Think again—it does take a little time but it is not hard at all!

First of all, if the pumpkin has been sitting outside, make sure it hasn’t been tampered with or chewed by animals—eww. If it has, permission to toss/compost. Otherwise, give the pumpkin a good rinse to remove any dirt particles. After that, cut the pumpkin in half. This takes a little muscle, but isn’t too difficult. Then cut off the stem.

Now you have an open-faced pumpkin with all the inside goodness staring you in the face. With a spoon, scrape out all the seeds and stringy pulp until the just the meaty inside of the pumpkin walls is left. Don’t toss those seeds!!

Pumpkin seeds are a delicious fall food with fabulous nutrients like magnesium, phosphorous, iron and copper. If you really don’t like seeds, ask around to see if your friends want them—I know I’d jump at any seeds that would get thrown my way. Rinse the seeds and remove all the pumpkin pulp. Toss with your seasoning of choice (a sprinkle of salt and pepper for me), spread on an oiled baking sheet and roast. The seeds should take about 10 minutes in a 350 degree oven, giving them a shake half way through. The seeds will be golden but not yet brown. Pumpkin seeds are perfect as a small snack, a salad topper or even a trail mix addition!

Now back to the pumpkin.

There are many ways to cook the pumpkin—microwave, on the stove, or in the oven. I like to toss it in the oven, open side facing downwards, in a pan with a little water to prevent the pumpkin from drying or burning. Bake at 350 degrees for 45 – 60 minutes. The pumpkin should be fork tender. Remove from the oven, let cool and then scoop out the pumpkin meat into a bowl. (Permission to toss or compost the pumpkin rind, granted). This will give you a few cups of fresh pumpkin. You can either puree it or just mash it. While it does take some time, it’s not difficult to do. In order to give credit when it is due, canned pumpkin is definitely a great alternative to fresh cooked pumpkin. But in an effort to be less wasteful, make use of that pumpkin you already bought!

Some great ways to use pumpkin puree are in soups, stews, oatmeal, pancakes, dips and more. Not ready to eat the pumpkin yet? Put the homemade pumpkin puree in the freezer to use in your Thanksgiving recipes—which is just around the corner.

Seize the opportunity to waste less and get more from your pumpkins! For some great ideas on how to use fresh pumpkin, check out October’s Recipe ReDux collection

Alexandra Oppenheimer, RD, CDN is a New York-based Registered Dietitian and NYU Masters candidate. While she promotes optimal nutrition, she encourages cooking and eating enjoyable foods—which do not have to be opposing concepts. She is always happy to share helpful and healthful information whenever possible. To learn more about Alex, visit her site Ambitious & Nutritious.

I started taking her classes because I needed to change things up—like woa. All I have to say is that I almost called this blog Vegetables in a Skillet—my cooking skills are that advanced.  In grad school (okay … even after too), I would simply cut up a large bunch of whatever veggies were around, add a protein, and cook it up in a skillet. I’d then add some beans or brown rice and voila—meal time! However, after awhile, this stops being so exciting. Granted, I’ve expanded my culinary horizons beyond the skillet, but I still need to further broaden those waters.

I guess I’m not alone in my thoughts either. A couple of weeks ago, I literally ran into my ex-boyfriend. I mean literally. I was coming back from a 9 mile run, he saw me and ran across the street to say “hello,” and BOOM! Ha! We chatted some and when we got to new life happenings, I told him about my cooking classes. All he replied was, “Good … hahaha … you need ‘em. We gotta get you beyond the skillet!” … Guess so! Guess so;)

Anywho, below is a recipe that goes nowhere near a skillet! In fact, we get to use a food processer! SCORE! I happen to be obsessed with my Cuisinart!

The recipe is Ginger-Papaya Chutney. Now, I’m not going to lie, I didn’t even know what a chutney technically was until this class. So, if you’re in the same clueless-chutney boat that I was, Epicurious provides the following definition (to get ya up to speed!):

chutney
[CHUHT-nee]
From the East Indian word chatni , this spicy condiment contains fruit, vinegar, sugar and spices. It can range in texture from chunky to smooth and in degrees of spiciness from mild to hot. Chutney is a delicious accompaniment to curried dishes. The sweeter chutneys also make interesting bread spreads and are delicious served with cheese.

This recipe is so good that I use it for everything. I’m just a tad obsessed. It’s the perfect condiment to brighten ANY dish! I like it mixed with veggies for extra flavor, on top of whole-wheat toast with turkey slices for lunch, combined with lentils or beans, or on a Ak Mak Cracker with a slice of light cheese as a snack. Seriously … so good. You must try it! Enjoy! Did I mention that it’s super easy to make???!!!

Ginger-Papaya Chutney

Ingredients:

• 3 tablespoons of fresh lime juice (Suzanne’s trick: roll the lime before juicing to help you get more juice)
• 1/3 cup fresh orange juice
• 1/2 cup fresh ginger, peeled and coarsely chopped
• 1/2 cup dried papaya, soaked in hot water for 10 minutes
• 1/2 cup dried coconut
• 1 1/2 teaspoon salt

Directions:

• Place lime and orange juice in blender or food processor
• Add remaining ingredients and process for one minute
• Uncover and scrape down sides of processer with rubber spatula. Blend again until reduced to smooth paste.
• Transfer to ceramic container and cover until ready to serve

Nutrition per serving (1/9 of the recipe or about 1/4 cup): Calories: 54, Total fat: 2 grams, Sat Fat: 2 grams, Trans fat: 0 grams, Total carbohydrate: 9 grams, Fiber: 1 gram, Sugars: 3 grams, Protein: 0 grams

The hearty Romano bean originated in Italy and very well gives pasta a run for its money. Yes, they’re that good! Plus, they’re kind to your waistline. Now, Romano beans may be a little hard to find, but they’re well worth the hunt. Specialty grocers, organic markets, and farmers markets are most likely to have them.

It’s time to enlighten your tastebuds, get out of your “vegetable rut”, and try something new. And that something new, should be this delish recipe! If you dig green beans and garlic, you’ll be crushing on the Romano as much as I am!

Garlicky Romano Beans with Crushed Pecans

Total Prep Time: approximately 10 minutes

Servings: approximately 6

Ingredients:

· 4 cups Romano beans

· 1 tablespoon extra virgin olive oil

· 1 tablespoon crushed pecans or walnuts

· 3 small cloves of minced garlic

· ¼ teaspoon dried rosemary

· 1 tablespoon of grated or shredded parmesean cheese

· Salt to taste

Directions:

· Add Romano beans to boiling water

· Boil beans for approximately 5-8 minutes or until tender

· When beans are boiling, in a small bowl, mix extra virgin olive oil, pecans or walnuts, garlic, rosemary, and parmesan cheese together (dressing mixture)

· Once beans are done cooking and tender, remove from stove, drain water, place back in pan or in a medium bowl, add the dressing mixture and salt to taste

Nutrition Content:

Per serving (1/2 cup): 50 calories, 3 g fat, 0 g saturated fat, 6 g carbohydrate, 2 g fiber, 2 g protein, 164 mg sodium

Although it may seem counterproductive, spending a few extra moments cooking or assembling meals, so to speak, is worth a whole lot because you’re fueling your bod with true nourishment! Lots of vitamins, minerals, whole grains, lean proteins, and produce instead of the sugary and fatty junk that you’re bound to get more of when you eat out, causing you to feel crummy. And when you feel crummy, you’re less productive anyhow!

Hence, here are some quick, easy healthful meal ideas that can power you through your busy work week!

5 Easy Healthful YUMMY Meals!

1. Tuna salad: okay, this is a client favorite and my favorite! Mix tuna with nonfat Greek plain yogurt and spicy mustard in place of mayo, add diced celery, onions, carrots, mushrooms, corn, and black beans to taste and enjoy with veggie sticks! It’s got all the goods—lean protein, fiber, and veggies without the fat! B-b-b-b-b ONUS!!!! Make a big ol’ batch and there’s lunch for at least a few days, or heck, even dinner on a late night over salad!

2. Pasta + Protein + Veggies Galore:Yes, I’ve said the five letter word—pasta! Here’s the deal, pasta is not bad for you! It just depends on how much you’re having. If it’s three cups, that’s 600 calories—oi! And the average gal looking to lose weight doesn’t need 600 calories of pasta, or any one food in particular at a meal, actually. Thus, load on the veggies and toss in some lean protein! A good rule of thumb is that the ratio of pasta to veggies should be 1:1. Then, toss on a serving of lean protein. For example, a 4 ounce chicken breast or about 3 large turkey meatballs. I’m always dishing that half the bowl or more should be veggies and the other half should be whole-wheat pasta with a protein source. Make a big batch and again, here’s another dinner or lunch. YUM!

3. Egg White Splendor: Cook up 3-4 egg whites with some fresh or frozen veggies (this week I’m oh so thankful for the invention of the freezer) and add a couple slices of ham, turkey, or tofu for an added protein punch. Once the egg whites, veggies, and protein are all done cooking in the skillet, wrap in a whole-wheat wrap with salsa and a touch of low-fat cheese, if you like, and enjoy!!! Quick, easy, yummy!

4. The Turkey Sandwich: My favorite and most common lunch that I bring about 99% of the time to work is a turkey sandwich. I do about 5 slices of Applegate turkey (the protein keeps your muscles fed and your metabolism up!) on Alvarado St. Bakery Essential Flaxseed Bread with 1 light laughing cow cheese wedge and tons of lettuce and cucumber. And, oh yes—spicy mustard—tons of it! I’m kind of obsessed. I also always have a piece of fruit with this, usually an apple. Love it!

5. The Oven Meal: If I’ve ever had you over for dinner, you know that I’m not an extravagant cook. My thinking is that the easier, the better. In terms of health, this works out well because it’s clean eating. This gets me to one of my faves—roasted veggies plus salmon. I’ll put tons of broccoli spears, cauliflower pieces, Portobello mushrooms, baby carrots, and sweet potato slices on a baking sheet, covered in aluminum, spray it with non-fat cooking spray, and sprinkle with salt. I just got this Black Truffle Salt, so I’ve been using that. You need to buy it—it’s awesome, and a little goes a long way! Once the veggies are prepped, I simply put the veggies and fish in the oven at the same time at 350 degrees for about 45 minutes and wait till they’re done. The fish will usually finish before the veggies, but not by much. You just need to check on it! Hence, I’ve got veggies, a starch (from the sweet potatoes), and a protein all in one easy swipe with super easy clean up! And I always have leftovers. Done deal!

These are just some of my staple lunch/dinner go-tos that are easy to make and healthy! Feel free to let your imagination grow from here! Before I leave you, I will say that when you get super busy, simply having healthy food in your kitchen makes a world of difference, so plan time to grocery shop too! It will help!

Got any stay-healthy tips when you’re under the gun???!!! Please share!

But don’t fret my vegetarian friends, if you aren’t a fan of the meat, simply nix the turkey sausage. The beans alone are a good source of protein. So, grab a crock pot, pull out your kitchen staples, and get ready to literally throw together a meal the whole family will enjoy!

Check out the video we whipped up for you and nab the recipe here. Cheers!

Halloween also happens to be the only time of year where eating obscene quantities of chocolate and candy is acceptable. Approximately 5% of all candy consumed for the year occurs on Halloween! That’s a lot of candy!

So—how to manage all that candy?

Tips for Tackling Treats

• Divide and thrive: Have kids divide their loot and keep all or most of their favorites. Then, sell the rest to a buy back program where they’ll get money for it! Kids love this! Check out the Halloween Candy Buy Back program. The candy they sell is sent to deployed U.S. Military. Here, both parties are happy! Kids can keep some of their favorites and get money for the rest, and troops are thrilled to see American candy.
• Set limits: Set a Halloween and post-Halloween candy limit for kids. The number shouldn’t be more than seven to ten mini or kids-sized pieces on Halloween and two to three pieces thereafter. But, you can adjust if needed. The point is to set limits. If the kiddos try to battle these numbers, explain that it’s simply not providing them with the right energy their bodies need to keep up with their activities. Explain that their body is like a car that needs the highest quality gas or fuel available and when you start to give it “junk fuel” it won’t move as well. Candy is the “junk fuel.” Also, explaining that you don’t want them to become “candy sick” from all the sugary treats will help.
• Don’t run on empty: Make sure your kids eat a good healthful dinner full of protein, veggies, and whole grains before they leave to treat. If they’re satisfied before they go, they’ll be less likely to load up and make candy their dinner, so to speak, once they return. Same goes for you! Don’t hit up a party starving—you’re more likely to overeat and make poorer choices than if you had a healthful snack or meal before appearing.
• Don’t just see it and eat it: Don’t keep large quantities of candy around you. If it’s just there, you’re way more likely to eat it. Set up your environment for success!
• Stray from large loots of favorites: It’s not the best idea to keep large quantities of your favorite treats around. Because again—if it’s there—it’ll soon be gone. Give away candy that you don’t drool over and buy a small treat that you can savor on Halloween. And hey—if you can by a large loot of your faves and eat one piece a day, go right on ahead and give yourself a pat on the back for this ability! You need to enjoy life and a little chocolate (about less than 150 calories) each day won’t hurt, but a lot is no good.
• Learn from success: What strategies work well with others? Ask and learn from your friends or family and adapt to suit your own family.

Some Fun Healthy Halloween Recipes!

Check these out!

Black and Orange Halloween pasta

Green Gruel with Eyeballs

Yummy Mummy Meatloaf

What are your tricks for healthful treats this Halloween?

Yet, I wouldn’t be grilling meat, poultry, or seafood daily because there are increased health risks, specifically the risk of cancer, associated with it, so keep the grilled meat and such for special occasions. But, don’t fret there are ways to reduce your risk, such as limiting red meat, marinating, grilling at lower temps, and cleaning your grill before cooking (check out the articles at the end of this post for more info). Plus, when it comes to veggies and fruit, you’re in the clear—no risk there. So load that grill with fruit and veggies! Sorry, I don’t mean to be a downer, but I simply can’t not give you all the grilling 411.

But now, on to my grilling adventure!

My Grilling Greatness

The grilled pineapple! Simply chunk-up that pineapple, place on the grill, flip, cook til you see nice grill marks, and enjoy! Grilled pineapple is super sweet and will satisfy any hankering for something sweet healthfully! Honestly, it was my first time grilling pineapple … and now I think I’m addicted!

I’m a sucker for prawns or shrimp, and my favorite way to enjoy them is grilled. I simply marinated these delicacies in reduced-sodium soy sauce, garlic, and some seafood seasoning flakes for an hour. Then, I set them on the grill, flipped them when they became pink, and took them off the grill once they started to curl. YUM!

Asparagus! I’m not a fan of sautéed asparagus, but boy do I love this veggie grilled. Olive oil, salt, pepper, and garlic made them a tastebud wonder. These seasonings were added just before placing on the grill. Once the asparagus started to get a lil’ roasty (i.e. you could see some blackening), which happens after about 5 minutes, take them off the grill.

The corn was the most “advanced” culinary creation during this grilling feast. First, you wrap it up, as shown above, in foil with the husk still on. Then, place it on the grill for 30 minutes, turning it every 10 minutes.

After 30 minutes, you have the final product!!! Cooked, sweet, grilled corn. Note: white corn is typically sweeter than yellow.

The final dish—grilled prawns, corn, asparagus, and pineapple—so good! And yes, I definitely had seconds on the grilled pineapple! Absolutely fantastic! So all you almost “grill masters,” as you can see, grilling is pretty easy peasy, well at least my form of grilling! Regardless, no matter how you get your grill on, don’t forget to load that plate with fruits and veggies!!! And just a note, grilled peaches and pear are also awesome … and beets—oh the possibilities!

In Other News…

I finally have my services website up and running! You can take a peek at http://nutritionwithcorinne.com/

AND …I  started a facebook fan page that will keep you up-to-date with GGB and my nutrition site! If you’re feeling the nutrition love Check. It. Out HERE

Thanks so much for reading! I truly value your readership, time, and support of GGB! Hope you’re having a lovely week!

As always…

P.S. For more grilling info, check out the below:

• Grilling Tips for a Healthier BBQ Season by Whole Story
• 10 Healthy Ideas for a Lean BBQ Season via WebMD
• Your Guide to Healthy Grilling via WebMD
• Grill Your Salad? by AICR
• The Grilling Question by AICR
• It’s Barbecue Season! via Embrace Nutrition

The theme was peanut butter madness and boy do I have a couple FaB recipes to share with you from some awesome GGB readers! But first, let’s do a lil’ introduction and offer a BIG congrats to Anne from Running RD To Be and Janice from Meal Makeover Moms’ Kitchen!!!

CONGRATS Anne and Janice AND thanks for submitting! The recipes were truly amazing

Spring Challenge Finalists! WooT-WooT!!!

Peanut Butter Banana Tofu Pie from Anne at Running RD To Be

Piping-Hot Peanut Butter Soup from Janice at Meal Makeover Moms’ Kitchen

Check ‘em out!

Click HERE to get the recipe and VoTe who you think should be the GGB Spring Challenge Star!

The finalist will be announced by Friday!!!

Happy Healthifying!

Enter the Summer GGB Challenge!

Why? Well, if you don’t know by now, my philosophy, especially for the time being—where “Go! Go! Go!” trumps the daily grind—is quick, easy, healthful meals that taste good! And one thing that just dampens my inner-healthifying light is when people tell me, “Healthy food just doesn’t taste good…” My insides curdle, momentarily, and consequently, I find myself rattling off an assortment of recipes, foods, snacks, meals, etc. that are healthy and taste good!

For example … a conversation with my Nana … (Nana—look! You’re on GGB! I betcha you’re smiling and just a tad perturbed that I’m “exposing” you! Don’t worry … I’ll make it up to you )

The Convo

My Nana: Where are you calling me from? It sounds like you’re at a party.

Me: Oh, well, I’m at Trader Joe’s … guess that is my version of a party…

My Nana: Gosh, you’re always doing something when you call—you’re a busy lady. So, what are you going to buy?

Me: Mmm … let’s see … right now I got lettuce, chocolate covered raisins, oatmeal, apples, broccoli, strawberries, GRAPES, carrots, and cauliflower.

My Nana: Ew … I HATE cauliflower … it tastes awful.

Me: Are you kidding me? Nana! It tastes SOOO good … OH. MY. GOSH. … I will give you a recipe that’ll have you eating the whole head of cauliflower (ha-ha … true story!).

My Nana: Well, if you say so Corinney, what is it?

Hence, I present you with a recipe that’s easy on the waistline, awesome for your insides, and to die for on your taste buds

Olive Oil N’ Parmesan Roasted Cauliflower with Baby Carrots

Ingredients:

• 1 whole chopped cauliflower (or as much as desired/needed)
• 1.5 – 2 cups baby carrots or chopped carrots ( or balanced to meet the cauliflower amount)
• 1 tablespoon olive oil OR a 2-3 second spray of an olive oil cooking spray
• About 3 tablespoons of grated parmesan cheese (I used Trader Joe’s Grated Parmesan & Romano)
• Sea salt to taste (note: nothing special about sea salt. I just prefer its taste)

Directions:

1. Preheat oven to 350 degrees F
2. Place cauliflower and carrots on baking sheet or in Pyrex baking pan
3. Drizzle or spray veggies with olive oil
4. Sprinkle grated parmesan cheese over the veggies
5. Add sea salt to taste
6. Bake for about 40-45 minutes
7. When done, cauliflower should appear crispy, which means it’s “oh so good!”and carrots may look a lil’ under the weather—but this just means they’re done!
8. Enjoy! I know I LoVe it

Nutrition information per 1 cup: 93 calories, 5 g fat, 9 g carbohydrate, 4 g protein, 3 g fiber

Nana, there you have it! And GGB readers, now you do too! I absolutely guarantee that if you, your kids, other half, or gal pals don’t like cauliflower, or carrots for that matter, they’ll truly DIG this combo. And I betcha, they ask for more!

Happy Healthifying!

Have you ever had roasted cauliflower? If so, did you adore it?!?

Do you have a FAV veggie roasting recipe? If so, drop a link in the comments box and share the health!

My Beets N’ Brussels Sprouts’ Journey

The other day I meandered into Marshall’s Fenway Farm Stand—near Boston’s  beloved Fenway Park … if ya couldn’t already tell by the name. Here, the food is locally grown, locally produced, FRESH and SOOO GOOD! Folks—in this gem of a farm stand behold the best gosh darn grapes to grace your palate and inspire your taste buds. The red are wonderful, but I—of course—prefer the quenching, succulent crunch of the green grape, which leaves your mouth full of sweet natural goodness and the perfect hint of cheerful sourness on the tongue.

BUT … Marshall’s Farm Stand doesn’t only sell grapes my friend—they have everything from organic apples to local meats to BEETS and BRUSSELS SPROUTS. Hence, I whipped out my wallet and delightedly forked over some beets n’ Brussels sprouts’ dollars so they could journey on home with me.

If you’re in the Boston area, pay Marshall’s Fenway Farm Stand a visit! Your body, taste buds, and local farmers will be sayin’ THANK YOU!

The Healthifying Nature of these Two “Bs”

I’ll spare ya any long rants here. Just know that these two foods are quite possibly some of the healthiest foods sprouting from Mother Earth.

Brussels sprouts are chock full of natural detoxifying enzymes, they strengthen the body’s natural defense system, and help protect against cancer. Mainly due to sulforaphaneone, a crazy powerful phytonutrient, which is also found in other cruciferous veggies—like cabbage, kale, and broccoli. GO cruciferous veggies!

NOW, beets‘  time to shine! Not only do these rooty suckers, stain your stovetop and counters crimson red—they keep your heart healthy n’ bright-pumpin’ red, protect against colon cancer, and overall keep your system running smooth and free of disease.

Moreover, both these two “Bs” will keep you a lean, green, mean, disease-fighting machine! Beets are only 78 calories per cup and have 3.3 grams of  filling fiber per cup! Woo-Hoo! And Brussels sprouts are 60 calories per cup and pop 4.8 grams of fiber per cup! LOVE it!!! ‘

As Joan Salge-Blake, my former professor and nutrition guru always states, “These will FILL YOU UP before they FILL YOU OUT,” plus they’ll keep you full n’ satisfied. But, more importantly, they taste AWESOME!

Finally—the Easy Peazy Recipe!!!

Royally Roasted Beets n’ Brussles Sprouts

Prep Time: 5 minutes

Cook time: 35-45  minutes or until tender (smaller beet pieces will decrease cook time. The more beets and Brussels sprouts you have, the more your cook time will increase).

Ingredients:

• About 1.5 cups Brussels sprouts (or as many as your heart desires)
• 4 medium-large chopped beets (or as many as you please)
• 1 tablespoon of olive oil or olive oil cooking spray
• Sea salt to taste

Directions:

• Preheat oven to 400 degrees F
• Layer chopped beets and Brussels Sprouts on cookie sheet or roasting pan (if desired, place on top of foil for easier clean up)
• Drizzle or spray olive oil atop beets n’ Brussels sprouts
• Adorn the soon-to-be mouth watering veggies with sea salt to taste
• Place in oven
• Wait about 35-45 minutes or until tender and remove. Beets n’ Brussels sprouts may appear slightly browned … this is A-okay!
• ENJOY!

Honestly, this dish is so delish!  I can’t get enough. For a complete meal, serve with a white fish, veggie crumbles, chicken, beans, or shrimp … let the imagination soar! YUM!

Let me know what ya think!

Happy Healthifying!

What’s your favorite roasted veggie?

And, if you live in Boston, have you ever been to Marshall’s Fenway Farm Stand?!?