Pumpkin

(01)

Pumpkin

 

Why it’s good for you: Pumpkin is a low-calorie vegetable that’s high in fiber and vitamin A. “Its orange color is a dead giveaway of its high amount of beta carotene, which helps prevent heart disease,” says Brill. “It’s also so versatile for cooking.”

How to eat it: There’s no need to cook your jack-o-lantern; canned pumpkin is an easy and accessible grocery-store staple.

Serving size: 1 cup, from canned

Calories: 83

Recipe: Pumpkin Oatmeal with Yogurt and Raisins
Yield: 4 servings
Ingredients
1 ½ cups water
½ teaspoon ground cinnamon
1 cup quick-cooking steel-cut oats
½ cup canned pumpkin puree
¼ cup raisins
1 tablespoon molasses
½ cup sugar-free vanilla yogurt
4 tablespoons chopped walnuts, divided
In an 8-cup microwave-safe dish, stir together the water, cinnamon and oats. Cook in the microwave on high power for 4 to 5 minutes or until most of the liquid is absorbed. Remove from the microwave and stir in the pumpkin puree, raisins and molasses. Spoon into 4 bowls and top each with 2 tablespoons yogurt and 1 tablespoon chopped walnuts. Serve immediately.

Nutrition per serving:
Calories: 188
Fat: 6 g
Sodium: 23 mg
Carbohydrates: 30 g
Dietary fiber: 4 g
Sugars: 12 g
Protein: 6 g
Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com


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 Apples

Why they’re good for you:

 Apples are high in fiber, specifically a soluble fiber called pectin, which targets and clears away LDL,  the bad cholesterol. Many of apples’ beneficial compounds are contained in the skin, including high levels of phytochemicals, which have antioxidant and anti-inflammatory properties. They’re “the perfect diet food too,” says Janet Brill, a registered dietitian and author of several books on nutrition. “They’re very portable, and my personal favorite, Fuji applies, are sweet enough to satisfy a sweet tooth.”

How to eat them: Raw, baked in muffins, dried or in applesauce

Serving size: 1 small apple

Calories: 77

Recipe: Oat-Apple-Flax Pancakes
Yield: 8 servings
Ingredients
1 cup old-fashioned oats
½ cup flour
1/3 cup ground flaxseeds
3 tablespoons sugar
1 tablespoon baking powder
½ teaspoon salt
¼ teaspoon cinnamon
¼ teaspoon nutmeg
3 egg whites, stiffly beaten
1 ¼ cup light soy milk
1 tablespoon canola oil
1 cup shredded apple
In a food processor, process oats into a fine flourlike consistency. In a large bowl, combine oat flour, flour, flaxseed, sugar, baking powder, salt, cinnamon and nutmeg. In a separate bowl, whisk egg whites until stiff and set aside. In a small bowl, mix together soy milk and oil and add to flour mixture. In a food processor, chop the apple into small pieces and add to flour mixture. Fold in egg mixture and stir all ingredients until just combined. On a hot griddle coated with canola oil, pour 1/3 cup of batter for each pancake and cook until bubbles appear. Flip pancake and cook until just brown. Serve warm and garnish with light margarine, pure maple syrup and chopped almonds if desired.

Nutrition per serving (approximately 3 pancakes):
Calories: 198
Fat: 5 g
Cholesterol: 0 mg
Sodium: 53 mg
Carbohydrates: 34 g
Dietary fiber: 5 g
Sugars: 7 g
Protein: 7 g
Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com