Fall Super foods

           

Once your mini depression over the summer ending has stopped, commence fall fever! Sure we will miss warm weather and times on the beach but we can soon embrace the fresh crisp air and all the wonderful smells this season has to offer. We also have a whole new health regime that will begin with the start of this new time of year. Fall has an endless list of healthy super foods that should be added to your shopping list once September hits! Here are just a few:

Of course the fall classic, apples! Don’t overlook the most universal fall fruit. Apples have long been associated with health and of course fall, but with good reason! Research has actually discovered a compound in the apple’s skin called quercetin, a powerful anti-oxidant that may fight a host of diseases. Calcium, Vitamin C and folate make apples even sweeter!

 

Pumpkin is also a fall favorite but definitely a healthy choice when it comes to food preparation this season. Half a cup of pumpkin has about a full serving of Vitamin A in the form of beta-carotene, plus a healthy dose of potassium, more than 10% of the recommended daily amount. It is clear this large squash is good for more than just making jack-o-lanterns to scare trick or treaters this year!

 

You should also introduce Kale into your diet, a lesser-known vegetable than its broccoli cousin. It is a dark leafy green that is gaining a big following for its nutritional effectiveness. One cup of chopped raw kale offers more Vitamin K than any other green. Kale is also high in beta-carotene, an anti-oxidant that is believed to boost the immune

system and even help ward off certain types of cancers! Try a recipe for Kale chips, they sure are delicious and a great snack for children when they come home ravenous after a day of school!

 

Another fall fruit that you should be trying is the pomegranate! To eat a pomegranate you must slice open the leathery-skin to find the ruby red seed packs, known as arils. These seeds are what you end up actually consuming. Pomegranates are loaded with antioxidants and compounds called tannins that may help keep the heart healthy and lower “bad” cholesterol. There are also 5 grams of fiber per half cup of arils!

 

Try all these different fall super foods and watch your health and happiness flourish!

 

Pampering4life Healthy Recipes: Labor Day Delight

Unfortunately summertime is coming to an end and soon we will be packing school lunches and fastening coats but before the end there is still one holiday celebration! That's right, Labor Day, now it may not be as big of a celebration as the fourth of July but this is still a great holiday to have an end of the summer party to celebrate with friends and family. Invite everyone over for just one last barbeque before the grills have to be covered up and just looked at as a summertime memory! However, with parties still comes the unfortunate temptation of all the delicious party foods. Well here is a recipe for a delicious Peach-Raspberry pie that will have everyone forgetting about the brownies that were set on the table. Enjoy!

INGREDIENTS

Crust

• 1 1/4 cups whole-wheat pastry flour (see Ingredient Note)
• 1 1/4 cups all-purpose flour
• 2 tablespoons honey to substitute the sugar
• 1/2 teaspoon salt
• 4 tablespoons cold unsalted butter
• 1/4 cup reduced-fat sour cream
• 3 tablespoons canola oil
• 4 tablespoons ice water

Filling

• 6 cups organic sliced peeled peaches (6-8 medium, ripe but firm; see Tip)
• 1 cup fresh organic or frozen raspberries
• 2/3 cup honey
• 1 tablespoon lemon juice
• 3 tablespoons cornstarch
• 1 large organic egg white, lightly beaten, for brushing

Preparation

1. To  prepare crust: Whisk whole-wheat flour, all-purpose flour, 2 tablespoons honey and salt in a large bowl. Cut butter into small pieces and, with your fingers, quickly rub them into the dry ingredients until the pieces are smaller but still visible. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle water over the mixture. Toss with a fork until evenly moist. Knead the dough with your hands in the bowl a few times-the mixture will still be a little crumbly. Turn out onto a clean surface and knead a few more times, until the dough just holds together. Divide the dough in half and shape into 5-inch-wide disks. Wrap each in plastic and refrigerate for at least 1 hour.
2. Meanwhile, prepare filling: Combine peaches, raspberries, 2/3 cup honey and lemon juice in a large bowl; toss well to coat. Let stand for 5 minutes. Transfer the fruit mixture to a colander set over a medium bowl and let drain for 30 minutes. Pour the collected juice into a small saucepan. Return the fruit to the large bowl. Bring the juice to a boil over high heat and cook, gently swirling the pan, until reduced, syrupy and slightly darkened in color, 3 to 4 minutes. Add the syrup to the fruit along with cornstarch; gently toss until the cornstarch is completely dissolved.
3. To assemble & bake pie: Position a rack in the center of the oven and place a foil-lined baking sheet on the rack below; preheat to 375 F
4. Remove the dough from the refrigerator; let stand for 5 minutes to warm slightly. Roll one portion between sheets of parchment or wax paper into a 12-inch circle. Peel off the top sheet and invert the dough into a 9-inch pie pan. Peel off the remaining paper. Trim the crust with kitchen shears or a butter knife so it overhangs the edge of the pan by 1 inch. Scrape the filling into the crust. Roll the remaining portion of dough between sheets of parchment or wax paper into another 12-inch circle. Peel off the top sheet of paper and invert the dough onto the fruit. Trim the top crust so it overhangs evenly. Tuck the top crust under the bottom crust, sealing the two together and making a plump edge. Flute the edge with you fingers. Brush the top and edge with egg white and sprinkle with the remaining 1 teaspoon honey. Cut 6 steam vents in the top crust.
5. Bake the pie on the center rack until the crust is golden brown and the fruit is bubbling, 50 to 60 minutes. Let cool on a wire rack for at least 1 1/2 hours.

Pampering4life Easy Summer Recipes

 

            Summer is a time full of family, friends, and fun in the sun but it should also be a time for easy delicious recipes! Our diets shouldn’t suffer due to the hectic days of work and taking the kids to the pool. There must always be time for healthy eating that can boost your energy and keep you active into those extended summer nights. So here are just a couple, simple recipes to help you get started!

 

Corn and Summer Vegetable Sauté- Take advantage of all the flavors summer vegetables have to offer!

 Ingredients

• 1 tablespoon canola oil
• 1/2 cup chopped green onions (about 4)
• 1 garlic clove, minced
• 1 cup sliced fresh okra (about 4 ounces)
• 1 cup chopped red bell pepper (about 1)
• 1 finely chopped seeded jalapeno pepper
• 1 cup fresh corn kernals (about 2 ears)
• 1 (15-ounce) can black beans, rinsed and drained
• 1/3 cup minced fresh cilantro
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground black pepper

 

Preparation

 

Heat oil in a large nonstick skillet over medium-high heat. Add onions and garlic; sauté 1 minute. Add okra; sauté 3 minutes. Reduce heat to medium. Add bell pepper and jalapeno; cook 5 minutes. Add corn; cook 5 minutes. Stir in beans; cook 2 minutes. Stir in cilantro; sprinkle with salt and black pepper.

 

Summer Squash Soup with Pasta and Parmesan- Soup isn't just for the winter!

 

Ingredients

 

• 6 cups fat-free, less-sodium chicken broth
• 3 cups water
• 2 1/4 cups uncooked farfalle (about 6 ounces bow tie pasta)
• 2 cups finely chopped yellow squash
• 2 cups finely chopped zucchini
• 1 tablespoon chopped fresh parsley
• 1 tablespoon chopped fresh basil
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon chopped fresh thyme
• 1/2 teaspoon chopped fresh oregano
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
• 1/4 cup thinly sliced fresh basil

Preparation

 

Bring broth and water to a boil in a Dutch oven. Add pasta, and cook 8 minutes or until almost tender. Add squash and the next 7 ingredients (through pepper). Reduce heat, and simmer 4 minutes or until pasta is done and squash is tender. Sprinkle with cheese and basil.

 

Fruit Salad with Toasted Almonds- Makes a perfect light lunch or a starter to dinner!

 

Ingredients

• 1 cup Riesling or other sweet white wine
• 1 tablespoon white wine vinegar
• 1 tablespoon almond oil
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 8 cups mixed salad greens
• 3 plums, sliced
• 2 peaches, peeled and sliced
• 2 nectarines, peeled and sliced
• 2 apricots, peeled and sliced
• 3/4 cup pitted fresh cherries, halved
• 1/4 cup (2 ounces) crumbled goat cheese
• 2 tablespoons sliced almonds, toasted

Preparation

 

1. Heat wine in a medium saucepan over medium-high heat until reduced to 2 tablespoons (about 10 minutes). Remove from heat, and stir in vinegar, oil, salt, and pepper.

 

2. To serve salad, toss salad greens and fruit with dressing. Sprinkle with goat cheese and sliced almonds. Serve immediately.