Cyd Notter

Nutrition Educator/ Author/ Coach

Four Favorite Pumpkin Recipes

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Cool October weather means it’s time to bake something with pumpkin!  Before sharing four of our favorite pumpkin recipes, you might be interested to know that cans of organic pumpkin can be purchased at Walmart for $1.88.  That’s a deal in my book!  If you know of other great pumpkin bargains, feel free to share in the comments.

Impossible Vegan Pumpkin Pie

Impossible Pumpkin Pie and Pumpkin Chocolate Chip Cookies

This is a wonderful pie which you prepare in the blender!  It’s gluten-free and forms its own crust as it bakes.  The only variations from the recipe that I use are this:  Instead of a pie plate, I use a 7 x 11 glass pyrex baking dish and let the pie bake an extra 15-20 minutes than what’s prescribed.  When the top and sides are crusty, it’s done – even though the inside will seem mushy.  Let it cool, the refrigerate for several hours.  The pie ‘sets’ as it cools in the fridge.  Top with Dr. McDougall’s Vanilla Cream Sauce if desired (the cream sauce recipe is found at the bottom of the newsletter page).

Pumpkin Chocolate Chip Cookies

These delicious cake-like cookies are easy to make (only 7 ingredients)!  Be sure to use non-dairy chocolate chips (such as “Enjoy Life” brand).

Chocolate Pumpkin Loaf

This recipe by Isa Chandra Moskowitz results in a loaf that is both dense and moist – and oh-so chocolatey!  It makes a great  Christmas gift (or stocking stuffer, too, since you can make 4 small loaves if you have the right pans).  Add nuts to the recipe if desired.

Pumpkin Raisin Muffins

This recipe has been a favorite for many years!  I first made these muffins in 2009 and have continued making them ever since.  The link is no longer on-line, but I’ve posted to the recipe to my website because I feel it’s such a keeper.  Be sure to read my NOTES under the recipe.

Enjoy the beautiful fall weather.  And if you have a favorite whole-food, plant based pumpkin recipe, let us know!

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Easy Tostadas are Muy Bien!

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Are you craving a crunchy taco?  I sure was, but I had given up searching for crispy taco shells years ago since most store-bought shells contain lots of oils.  And I although I could bake my own shells using the small corn tortillas, I decided to once again peruse the grocery shelves to see what’s out there.

Then I stumbled upon these Charras oil-free, baked corn tostadas in the ethnic section of the grocery store.  Oh. My. Goodness.

These baked corn tostadas are incredibly yummy and so versatile!  You can top with your own mixture of rice/beans; or sautéed burrito spiced veggies; or make incredible nachos with Mexican Cheese Sauce; or break into chips for use with your favorite guacamole or salsa recipes.

One of our new personal favorites is to top a crispy tostada with: 

  • Fat free refried beans (any variety, just be sure they’re oil-free).  Spread as thick as you wish.
  • Add 1-2 TBSP of Taco Meat  (see note)
  • Drizzle a bit of Fat-free Mexican Cheese Sauce
  • Add chopped tomatoes, green onions, shredded lettuce.  Oh, and jalapeno if you like the heat.
  • Your favorite taco sauce (optional)

(Note:  For the taco meat, I used 3 cups of “riced cauliflower” that I purchased in the frozen section of Walmart, 4 oz. mushrooms, and 1 cup of walnuts, along with the spices as shown in the link).

So far I’ve seen the Charras Baked Tostadas at Fresh Thyme and at certain Walmart stores; they’re reasonably priced between $2.20 – $2.70 a package.

I’d love to hear some of your ideas or see a photo of what you create!

 

 

Dr. Lim Discusses Benefits and Mistakes of WFPB Diet

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Dr. Lim is the Medical Director for the McDougall Program in Santa Rosa, CA.  We met him at the McDougall conference last year and were very impressed with his personal story, his intelligence and credentials, his over-achiever accomplishments, and his vision for the future of health care.

In the short video below, Dr. Lim discusses various topics, including why he quit the Paleo diet, mistakes people make when switching to a whole food, plant-based diet (WFPB), and the biggest health misconceptions being promoted right now.

It’s only about 11 minutes – well worth the watch!

Don’t become so well-adjusted to your culture that you fit into it without even thinking.  Instead, fix your attention on God.  You’ll be changed from the inside out.  (Romans 12:2a – MSG)

 

 

Have you heard of Marshall, Texas?

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A friend forwarded the link to this video, and it’s so amazing that it’s worth sharing with you!

The long-term Mayor of Marshall (and his wife) pursued an alternate treatment for his impending prostate cancer, and what they discovered changed not only their lives, but many in their town as well.  By adopting a whole foods, plant-based diet, they’ve demonstrated the power of good nutrition and helped many in their community lose weight and reverse common ailments.  The stories are incredible and inspiring!

Well-known doctors and speakers appear in the video, and some of the topics discussed include cancer, Alzheimer’s disease, animal protein intake (especially in athletes), fat intake and diabetes, the nutrition stats on fish, and one humbling example of how consuming just a little bad food in our diets on a consistent basis can prevent optimal health.

This video is about an hour long, but well worth the watch.  If you’re like me, you’ll come away inspired to save your whole community.

I’d love to hear your “big take-aways” after you watch it………please do share!

 

Making a Few Changes to Your Diet?

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Making Small Changes and Expecting Big Results?

While many people are comfortable making only gradual dietary changes toward plant based eating, there are others who choose to make a total dietary conversion once they’re convinced of the health benefits.  Still others may fall somewhere in between – making a series of small dietary changes with a firm goal toward total conversion.

For those who wade into the waters more slowly, every small change toward a whole-food, plant-based diet without added fats/oils is definitely a step in the right direction.  While I never want to discourage even small, positive changes, it should be noted that the overall dietary pattern is what matters greatly; just removing or adding a few different foods to the Standard American Diet is not likely to result in any noticeable health improvement.  For example, adding flax seed to a dairy based smoothie, including some broccoli in a steak stir fry, or topping a high-fat cheesecake with a few blueberries is not likely to produce much change in one’s health.  Often when those small changes don’t result in any lasting health improvement, some people assume the “diet” isn’t working and end up throwing in the towel.  The mantra goes something like this:  “I’m making ALL these changes, but it isn’t working.  I haven’t lost a pound and my cholesterol hasn’t budged.  Might as well eat whatever I want.”  Enter Big Disconnect  # 4:  Making small dietary changes and expecting big weight loss or big health improvement.

Committing to making small changes is commendable, and if that’s your personality, then by all means go for it!  The more changes that are made on the spectrum of healthy eating, the more health improvements will be seen.  But please know that making small changes should not be the end goal; it should be the catalyst for continued change until the overall dietary pattern is one that promotes optimal health.  It’s imperative to continue moving forward with those changes on a regular basis – using a specified time frame – with the goal to get that dairy, that meat, and those high-fat desserts out of the diet all together.  Keep moving forward until God’s “Plan A” Diet™ – the way you are designed to eat – is your pattern of eating every day.  The resulting health improvement will be a true motivator to stay the course!

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You say, “I am allowed to do anything” – but not everything is good for you.  You say, “I am allowed to do anything” – but not everything is beneficial.”  (1 Cor. 10:23, NLT)

 

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