Autumn Fruity Chutney

It's all about Autumn. And yes, I do think I will try to name most of my recipes and blog posts with 'Autumn' during this enjoyable time of year. I mean, really, why not?! :)

Autumn Fruity (Delicious Homemade) Chutney
Serves: 4
Time: 5-10 minutes to peel and chop apples. 15 minutes to cook.

Ingredients:
2 large apples, peeled, cored, diced
1/4 cup apple cider vinegar
1/4 cup brown sugar
1/2 tsp ground allspice
1/2 tsp ground cinnamon
pinch of ground clove
4 dried figs chopped
2 tbsp golden raisins


Directions:
1.  Combine all ingredients in a small saucepan.
2.  Bring to a boil on high heat. Reduce to medium low heat and simmer with lid on.

Comments:
I always say all recipes are modifiable... I think when I try this recipe again I'm going to leave out the brown sugar! The chutney still turned out delicious and MUCH better than your store bought variety, but between the vinegar and the fruits themselves, I think the brown sugar just made this chutney a bit too sweet.

Next time around I will also use more dried figs and raisins. I, too, run out of food sometimes. I just used the  remainder of what was in the package. As for the raisin type, you choose. I prefer the golden ones.

Now you ask, what do you do with this tasty chutney?! Well, turn on those multi-tasking skills you have and make french toast on a weekend morning for your honey (friend, sister, mother, brother.) Use the chutney as the topping; and they'll just think you're the best cook EVER! :)

Autumn Hearty Vegetable Soup

So you're probably wondering why- every Autumn (it seems)- I post a recipe on a dish I don't like. You will often hear me say (verbally or written) that I don't like soups. And it's true- I don't! What I do like, however, are dishes that are warm and thick. This allows me to discuss my love for thickened soup-like dishes and yet continue to dislike soups!! :) For any of you New Englanders reading this post, you are well aware that winter came just a little too early this year. And therefore, my need for warm, thick substances also came a little early this year. I rummaged through my cupboards as usual and luckily came up with this tasty recipe below! Enjoy!

Autumn Hearty Vegetable Soup
Serves: 6 hearty portions

Ingredients:
1 box 32 fl oz vegetable broth
1 12 oz can tomato sauce
1/4 cup red lentils
1/4 cup split green peas
1/2 cup Trade Joes' Harvest Grains Blend
1 yellow onion chopped
1 white potato, peeled and chopped
1 sweet potato, peeled and chopped
carrots, peeled and chopped
salt
black pepper
fresh garlic, diced

Directions:
1. Wash, peel, and chop all vegetables.
2. Place all ingredients in large pot and bring to a boil. Reduce heat and simmer until cooked.

Comments:
The Trader Joe's Harvest Grains Blend I used is a pre-combined package of dried macaroni, red bell pepper, spinach, garbanzo beans, red quinoa, couscous, and orzo. I was originally thinking of adding pasta or something of that nature to help thicken this dish. I spotted this in my cupboard and was instantly excited! Of course, this and all ingredients used in recipe can be substituted for whatever you have in your cupboard. Honestly, I thought I was putting in a can of tomatoes and NOT tomato sauce when I started. I even originally planned on putting in fresh spinach! But, hey, all turned out well!! :)

There is no time listed. I think I let the soup simmer for 90 minutes, but we all know that time is variable depending on if you boil it or simmer it. I also started with the lid on, then off, then on/off again! :)

As for flavor, I threw in a pinch and a half of salt. Yes, I know the vegetable broth and canned tomato soup already has salt in it, but trust me, ADD MORE SALT!!! :) Your blood pressure will thank me. Just kidding! :) All foods in moderation, right?! As for the black pepper, I just shook and shook the container until I was tired of shaking! Give it a try. It's fun!! :) (You can even dance along...) I also like garlic; in almost every recipe I use garlic I am surprised at how many cloves I use (this time around I used 4-5), yet how light the flavor is (which is good. I don't really need to be 'drinking' garlic!) I don't think you can go wrong here! In the end, you have a tasty, hearty, filling, nutritious thick-liquid dish! :) Enjoy!

Apple Pumpkin Bread

Well, after my post on this years orchard visiting adventure, I hope you realized that a baking tale was soon to follow. I have to admit I was very absent over the summer in terms of cooking or blogging, but it's that time of year again where I'm inspired by the crisp gentle breeze and the mesmerizing foliage. Plus, I love the smell of autumn baking in my apartment. So I might as well share with all of you! ;)

After apple picking, I was considering making apple muffins of some sort. To my surprise as I was googling recipes, I came across a recipe for a pumpkin apple bread!! I was SO excited. And good news is (Spoiler Alert!) the (modified recipe) results are FABULOUS!! And yes, of course I modified the original recipe. A little modification; a little moderation. I think that's gonna be my new motto: Modification! Moderation! :)

When I went apple picking I decided against buying a small baking pumpkin. The day before I went apple picking I picked up a couple of cans of pumpkin. So, please feel free to substitute fresh pumpkin for canned pumpkin. I surely would have if I didnt just buy the cans.

Original recipe can be found here!

Apple Pumpkin Bread Recipe
Serving: 2 loaves or approximately 26 slices
Prep Time: 15-20 minutes
Cook Time: 50-60 minutes

Ingredients: for topping
1 tbsp whole wheat flour
2 tbsp granulated sugar
1 tsp ground cinnamon
1 tbsp Smart/Earth Balance, softened at room temperature

Ingredients: for bread
1.5 cups whole wheat flour
1.5 cups all-purpose flour
3/4 tsp salt
2 tsp baking soda
1.5 tsp ground cinnamon
1 tsp ground nutmeg
1/4 tsp ground cloves
1/4 tsp ground allspice
1 15oz can pumpkin
3/4 cup vegetable oil
1.5 cups sugar
4 large eggs
2 large apples chopped

Directions:
1. Pre-heat oven to 350 degrees.
2. Coat two bread pans with olive oil, Smart/Earth balance, or oil spray.
3. In a large bowl, mix together whole wheat flour, all-purpose flour, salt, baking soda, cinnamon, nutmeg, cloves, and allspice.

4. In another large bowl, mix together vegetable oil, sugar, and eggs.

5. Add pumpkin to wet ingredients and mix thoroughly.

6. Once pumpkin is combined, add flour mixture 1/3 at a time!

7. Once all the flour is mixed in add in the apples. Be sure to peel, core, and dice or chop apples.

8. Split batter into two equal portions and pour into bread pans.

9. In a small bowl mix together topping ingredients with your finger tips until ingredients are crumbly.

10. Sprinkle half the topping mixture on each loaf.

11. Place in middle rack in your oven and bake!

12. Once tooth pick comes out clean, let bread cool for 45 minutes in pan.

13. Transfer to rack and let cool for another hour or so before indulging!!

Comments:
Wow this post seems long and complicated, but I promise making this bread is really easy!! First of all, I have to admit that I ran out of all-purpose flour, so I ended up using more whole wheat flour. In actuality I probably used 1.25 cups all-purpose flour and 1.75 cups whole wheat flour. Even to my surprise, this bread turned out moist and delicious!! So don't worry about exact measurements!! Also, I found that using a whisk really helps mix together the dry ingredients. The only time I switched utensils was when I was folding in the apples; a spatula worked best for that especially since the batter was so light and fluffy!!

When I first looked at the original recipe, I was really surprised by the amount of sugar used. I significantly cut back on the sugar; I was a little concerned that maybe I cut back too much! In the end, the bread was perfect. It wasn't too bland nor too sweet. One trick I learned, however, is to wait! I dont know about you, but I'm often impatient and want to consume my baked goods almost the instant they come out of the oven. And yes it's true; I do have stories of burning my mouth. The product is really its best and can be judged for quality after it has FULLY cooled!

Based on the post from the original source, I thought I would also comment on the pumpkin. If you can use real pumpkin, go for it! In terms of canned products, there are two options: pure pumpkin and pumpkin pie filling. Be sure to get the pure pumpkin variety and skip on the pie filling!!

For me, when it comes to baking with apples, I'm not too picky. There are many opinions on which types of apples are best for baking. I've made pies, muffins, breads, sauces and more over the years. I've always just chosen the type of apple that was around. And no, I don't recall ever having a horrible end product. And in this case, I did the same. I randomly chose two large apples from my bag. That was it!!

Last but not least, maybe because I'm a 'crazy' dietitian, I thought I'd include the caloric content. Always remember modification and moderation! :) One slice is approximately 185 calories! Enjoy!!

Oh! Orchard! And more!

'Tis Autumn, after all, right? So hopefully you're not surprised by my narrative here on Autumn fun! I love everything Autumn and that includes visiting a local orchard. This year I visited Honey Pot Hill Orchards. I figure, why go to the same place twice when there are so many orchards around the Boston area!! I have to say that this orchard might be a repeater next year!! And why you ask! Because they have so much to offer!!

First, is the animals. Although I didn't see any llamas- to my dismay- there were some other cuties around!

Second, how can you pass up freshly made apple cinnamon sugar donuts?! YUM! For all you carnivores out there, there were grilled hot dogs and burgers for purchase. Inside the farm store, there was hot apple cider, candied apples and more!

Third, right around the corner was a small pumpkin patch!!

Fourth, is the hay ride. And NO! It's not just for kids.

Fifth and sixth is the unexpected pear picking and the expected apple picking!!

What a fun filled day! Who can resist?!

Roasted Brussels Sprouts

I think Brussels sprouts are one of those vegetables that receive an immediate response of 'Ewww! Gross!' despite never even having been within arms reach of those individuals not to mention tried and tasted. For the longest time I, too, disliked Brussels sprouts; however, I can say they had been more than within arms reach. They've been bought, prepared, tried and tasted! Until recently, they were on the avoid list. At a pot luck, my friend brought over roasted Brussels sprouts. Like the good dietitian I am, I tried them again although 'knowing' I disliked them. To my surprise, they were tolerable! I even went home the next day and made them myself. I have to admit by day two they dropped down to the not-so-desirable food again. I did learn though that the trick is to make sure you bake them long enough so they are crispy! So if you are a Brussels sprouts hater (and I don't blame you,) I say try them again! Enjoy!

Simple Roasted Brussels Sprouts Recipe
Prep Time: <10 minutes
Bake Time: 40-60 minutes or until crispy
Serves: as many or as few as you like!

Ingredients: (you determine the amounts!)
Brussels sprouts
olive oil
salt
pepper

Directions:
1. Wash and rinse Brussels sprouts.
2. Remove any brown spots and cut off stems.
3. Cut large sprouts in half
4. Toss with olive oil, salt, and pepper
5. Place in oven safe pan and bake for 40-60 minutes at 400 degrees until crispy! Be sure to occasionally flip/stir sprouts to avoiding burning!

Uncooked Brussels sprouts

Baked Stuffed French Toast

The following recipe was inspired by many sources: Autumn, psuedo-mom, cravings and the desire for comfort food.

Baked Stuffed French Toast
Time: 45 minutes (and SO worth it!)
Serves: 1

Ingredients:
2 slices 100% whole wheat bread
1 large egg
splash of low fat milk
1/4 reduced fat ricotta cheese
1 tbsp pumpkin butter or 2 tbsp blueberry jam
cinnamon
nutmeg
salt
vanilla extract
canola oil
1-2tsp maple syrup

Directions:
1. Pre-heat oven to 350 degrees.
2. Lightly coat oven-safe dish with canola oil (to prevent sticking.)
3. Lay one slice of bread in dish and cover with ricotta cheese. Then layer with pumpkin butter or blueberry jam.
4. Top with second slice of bread.
5. In a small bowl scramble the following: egg, milk, cinnamon, nutmeg, salt, and vanilla extract.
6. Pour mixture over bread and let sit for a few minutes (while oven is pre-heating!)
7. Cover dish with lid or tinfoil and bake for 20-25 minutes. Remove tinfoil or lid and continue baking for 10-15 minutes until you can see cooked egg around the edge and the top slice of bread is toasted and light brown.
8. Remove from oven and let sit for a few minutes to cool.
9. Remove from dish, slice and serve!
10. Enjoy!
(11. Add 1-2 tsp of 100% maple syrup to complete that Autumn feel! :) It's not needed but it's oh-so-yummy!!)

Notes:
-Since this recipe is for one, all you need is a small pyrex dish. No large dishes needed for this recipe! YAY! -Also since the dish is small, one slice of bread does not lay flat. Some 'carving' of the bread (slicing off the ends and making it into a nice square piece) is necessary.
-It is Autumn, right? I happened to have pumpkin butter in my fridge, which was one source of inspiration. When I decided to make this recipe again (mostly because there was still ricotta cheese left over) I was out of pumpkin butter. Oh my! What was I going to do?! Just kidding. Jam usually is a great addition- and it was this time around. Blueberry is my personal choice, but you can use any flavor you choose!!
-There are no serving sizes for the spices and vanilla extract. In this case, I feel that you should just go with it. Add more for a stronger taste or add less for a lighter taste. You cant really go wrong here! So don't be nervous! Just go for it!!
-After pouring in the egg mixture and letting it sit and soak for a couple minutes you will still see some egg sitting at the bottom on the dish surrounding the bread. To help with soaking, I suggest pouring the egg out of the baking dish into the small bowl you already used. Then, re-pour the egg mixture over the bread again and let sit again. Do this a few times (while waiting for the oven heat.) In the end, you will still see some of the egg mixture- and that's just fine- but hopefully just a little less!

Nutrition:
This dish is approximately 420 calories, 6 grams of fiber, 12 grams of total fat, 6 grams of saturated fat, and 20 grams of protein!

Got Milk? (But Which One?!)

I'm sure you've noticed that every time you walk into the grocery store, the number of products seems to keep growing. It appears that no food category is off-limits either. No longer can you just stroll to the back of the grocery store and pick up a gallon of milk. Now you have to think about it! Do you buy skim, 1%, 2% or whole cow's milk? But, wait! What about almond milk, hemp milk, coconut milk, rice milk and soy milk? Whew! That's a lot of choices! So here's the break down. (Women's Health Magazine even had a great comparison among the options!)

1. Almond milk. Almond milk is a great low calorie alternative with a great taste! It is about 60 calories for 8oz. A con for almond milk is that is low in protein compared to cow's milk (typically considered the standard.) It does contain 2.5gram fat, but not to worry as it is of the healthy variety!)

2. Hemp milk. Yes, it's true! Hemp milk is made from cannabis seeds, but NOT to worry. Your drug test won't come back positive because the active ingredient, THC, is not present. 8oz of hemp milk is 100 calories. It also has a high fat content of 6grams, but these fats are the healthy omega 3 fatty acids! It is also not high in protein.

3. Coconut milk. Becoming more and more popular these days is coconut milk, which is 80 calories per 8oz. This is a popular alternative for vegans. Yes it does contain 5 grams of saturated fat; however, remember the goal is to limit fat and not avoid it. The AHA (American Heart Association) recommends 25-30% total fat per day, of which no more than 7% comes from saturated fat. If you are following a healthy diet, coconut milk can make a great addition!! One important note is that 80z contains only 10% calcium whereas cow's milk typically contains 30%.

4. Rice milk. This dairy alternative is 120 calories for 8oz. Same as the other non-dairy varieties- the protein content is low. Also, remember that when you take a product and liquefy it, there is no fiber.

5. Soy milk. Soy milk is probably most comparable to cow's milk. Just like cow's milk you have many varieties- unsweetened, plain, light, vanilla, and chocolate. For 8oz, calories vary from 50-100 calories depending on brand.  The one benefit soy milk as over the other non-dairy liquids is that it has 6 g protein per 8oz!!!

6. Oat milk. This one might be a little unfamiliar to you as it's not all that popular yet. For 8oz you get 130 calories and 4 grams of protein!!! This is another great a choice if you need to be dairy and even soy free!!

7. Cow's milk. And last, but not least, for comparison's sake is cow's milk. You are likely familiar with all of the options- skin, 1%, 2%, whole, and flavored (chocolate, vanilla, and strawberry.) 8oz milk varies from 90 (skim) to 230 (flavored whole milk) calories. The protein content is the highest out of all the options coming in at 8g per 8oz.

So now you know your options! Give them all a try! Enjoy!