Pumpkin dark chocolate Muffins

About a year ago, I read an article calling out food bloggers who seemed to be locked into the timing and themes of their posts. The writer ridiculed bloggers for simultaneously drowning readers with egg recipes during the spring, frozen popsicle recipes in the summer, pumpkin recipes during the fall, and cookie recipes throughout the holidays. I laughed because…well, it’s true. Although I still consider myself a novice in the world of blogging, I know that certain recipes have their seasonal appeal. What else is a blogger to do? Your audience seeks, you deliver, aaaand (hopefully) get a flood of readers going to your web site. Makes sense to me, but as always, you have those who sneer at the masses…and in this case, the sneering spoke to me.

– See more at: http://christywilsonnutrition.com/pumpkin-dark-chocolate-muffins/#sthash.lERqK0ND.dpuf

#Superbowl Guacamole

The Guacamole Recipe

by Christy Wilson

Anytime my family gets together, there is always a bowl of guacamole on the table. Whether it’s for chip-dipping or for spreading on a tortilla or burger bun for grilled meat, chicken or fish, guacamole is a fresh, delicious and healthy addition to almost any meal.

As the base ingredient to all guacamole recipes, avocados provide 3 grams of heart-healthy monounsaturated fat, a mere 0.5 grams of saturated fat and 2 grams of fiber per serving (1/5 of a medium avocado). Mixed together with herbs and fresh ingredients, guacamole is a nutritious alternative to other high calorie and processed dips and/or spreads.

When I was a kid, I looked forward to the weekends my dad would light-up the charcoal and grill steaks (carne asada) in our open brick chiminea. Meanwhile, my mom would be in the kitchen heating tortillas and fixing a bowl of guacamole for us. I especially enjoyed helping Mom with this because it was foolproof–all I had to do was mash avocado and mix in the ingredients she had chopped. “Like this?” I’d ask, then quickly be reassured with a “yes, just mix…and taste it. Add whatever you think it needs.” Too timid to experiment with spices and risk ruining the whole thing (!), we’d taste-test together and surprisingly leave enough guacamole to share with the rest of the family!

Over the years, I’ve added my own flair to Mom’s original recipe, but the basic ingredients still hold: ripe avocados and lots of cilantro and lime juice. Now I share the experience of making guacamole with my own kids who will hopefully keep the tradition alive and someday add their own twist to this family favorite.

Serves 8

Prep time: 15-20 minutes

Ingredients

5 ripe avocados

1/2 cup chopped cilantro. Save a few leaves for garnish

1 medium tomato, roughly chopped

6 key limes, juiced (adjust to taste, I use 6 or more because I like my guacamole “limey”)

1/4 cup finely chopped onion

1 small clove of garlic, chopped and smashed into a paste-like consistency

1/4 – 1/2 cup cottage cheese (I use lowfat but use what you have)

1/2 tsp ground cumin

1/2 tsp season salt

Ground pepper, to taste

1/2 tsp granulated garlic or garlic powder

1/2 tsp dried, whole Mexican oregano (smash leaves between your palms to release the aroma and flavor)

Optional: Diced Jalapeño or chili powder for some added flavor and heat.

Directions

1. Slice all avocados in half. Remove and discard pits. Scoop out the flesh and place in a large bowl. Mash avocados with a fork or potato masher.

2. Add the remaining ingredients into the bowl (from cilantro to the oregano)and mix with the mashed avocados.

3. Adjust seasonings to taste. Add jalapeño and/or chili powder for a spicy kick.

Tip: If making a large batch of guacamole ahead of time, keep it from browning by following these steps:

1) Spread guacamole evenly in the bowl.

2) Squeeze lime juice over the top and place plastic wrap right on top of the dip, leaving no air pockets between the dip and the wrap. Exposure to air is what causes avocados to oxidize and turn brown.

3) Refrigerate until ready to serve. Stir before serving and garnish with a few cilantro leaves and some freshly chopped onion and tomato.

Enjoy!

~CWN

– See more at: http://christywilsonnutrition.com/the-guacamole-recipe/#sthash.77bDl7Yg.dpuf

3 Simple Ways to Eat for Wellness

#463091399 / gettyimages.com

by Christy Wilson, RD

IN OUR WORLD OF FAST COMPUTERS,

fast acting medications and fast food, eating well has less to do with speed and more to do with taking time to be mindful about you’re choosing to eat.

Although health claims like “fat free”, “low calorie” and “sugar free” may seem like a short cut to choosing healthy foods at the grocery store, foods that come without labels that make the best foundation for a healthy diet.

PLANT OVER ANIMAL. One of the simplest ways to eat a healthy balance of foods is to take a divide-and-conquer approach with your plate. The 2010 Dietary Guidelines for Americans came with a model of a plate (ChooseMyPlate.gov ) divided into four sections (plus an outlying section for dairy). The most important message is filling half the plate with fruits and vegetables compared with less than a quarter of the plate with meats or other animal protein. With less meat, your meal is guaranteed to have more heart healthy fiber, less cholesterol (plants don’t have any) and saturated fat (found mostly in meats). High-meat diets (especially processed meats like lunch meats and hot dogs) are associated with higher rates of cancer and heart disease.
LIMIT LIQUID CALORIES. At 140 calories or more per serving, sodas, juices, sweetened teas and coffee drinks deliver pure liquid sugar that isn’t as filling as solid food. Are sugar-free alternatives better? Not according to recent studies that link some artificial sweeteners (like NutraSweet) to weight gain. The heightened sweetness of sugar substitutes can pacify a sweet tooth without squashing the temptation to eat foods like cake, cookies and pie. Cut your sugar craving by drinking mostly water and add slices of orange or lemon for added flavor.
GO WITH WHOLE GRAINS. Eating whole grains like wheat, bran, oats and barley are excellent ways to boost your fiber intake that can keep you feeling full longer and reduce your risk of heart disease, stroke and cancer. When shopping for foods like bread, tortillas, pasta and cereal, make sure the first ingredient on the label reads “whole grain.” Anything else indicates you’re getting a refined, processed version of the grain. Whole grains like oatmeal, whole-wheat pastas and brown rice are also a naturally a good source of B-vitamins, magnesium and vitamin E.

Christy Wilson is a Registered Dietitian, a freelance health writer and speaker. Check out her web site and blog, www.christywilsonnutrition.com and follow her healthy eating tips on Twitter @christyschomp. She currently resides in Tucson, AZ with her husband and two young children.