Whole Wheat Pumpkin Bread

While whole grains and beans often get overlooked, they are not only nutrition powerhouses, but also some of the most affordable and filling foods.  In addition to containing vitamins and protein, whole grains and beans are excellent sources of fiber. While some people may make jokes about fiber, the unfortunate truth is that only about 8% of American adults and 3% of American children get enough fiber. One of the overlooked benefits of fiber is thinking about it as the body’s scrub brush, if you will.  You see, if you were to consume a meal heavy in saturated fat and cholesterol, such as with a cheeseburger, your arteries would harden and develop plaque. Over time, this plaque can build and eventually obstruct the artery, leading to heart attack. Getting enough fiber can break down this plaque build-up and minimize your risks of heart disease. These recipes are delicious ways to start consuming whole grains and beans on a regular basis, and will hopefully build your confidence in incorporating more of these foods into your diet.

This recipe is a delicious breakfast, snack, or dessert and the pumpkin puree is an incredible source of Vitamin A.

You will need:
-1 flax egg (1 T ground flax seed and 3 T water)
-1 cup pumpkin puree
-1/3 cup maple syrup or honey
-1/4 cup coconut sugar
-3 T grapeseed or olive oil (or apple sauce if preferred)
-1 tsp baking soda
-1/2 tsp baking powder
-1 tsp ground cinnamon
-1/2 tsp pumpkin pie spice
-1/4 tsp sea salt
-1/2 cup milk of choice (we used almond milk)
-1 1/3 cup whole-wheat flour
-1/4 cup dried cranberries, chocolate chips, or nuts (optional)

Preheat the oven to 350 degrees. Spray a 9X5-inch loaf pan with non-stick spray.

To start, make your flax egg. To do this, combine the water and ground flax seeds in a large bowl and let sit for about five minutes. Then add maple syrup, pumpkin puree, sugar, oil and stir. Next, add baking soda, baking powder, spices, salt and whisk again.  Add the milk of your choice and whisk again. Add whole-wheat flour and stir until just combined. If it appears too thick, add a little more milk. Lastly, add dried fruit or nuts and fold until just incorporated.

Pour the batter into the loaf pan and bake until the top is browned and a knife or toothpick inserted into the center comes out clean - about 40 - 50 minutes.

Simple Smoothie Recipes

Making a smoothie is one of the easiest ways to eat multiple servings of fruits and even other healthy ingredients, like oats or spinach. There are endless flavor combinations.  The recipes below are just a few basic combinations that can be customized as much or as little as you like.  I really like the following infographic, which helps you form your own smoothie variety with ingredients you have on hand or that you enjoy!


Are you new to blending? If so, some helpful tips include:
• Put the liquid and other easier-to-blend ingredients into the blender first. This will help begin the blending process.
• Use frozen fruit for convenience and to make your smoothies icy cold without diluting it with ice. Freezing ripe bananas is also highly recommended! (Just peel and break them into smaller pieces first.)
• Try not to add refined sugars. If you crave additional sweetness, use very ripe bananas (think brown spots on the peel) or dates, which will not cause as much of a blood-sugar spike.
• Don’t be scared to add greens to a smoothie. When there are strong fruit flavors, such as orange juice or berries, it is tough to even notice the greens at all! Baby spinach is a great green to start with.
• Add ingredients based upon what you want from that smoothie. Here are some examples:
o Breakfast Smoothie: add oats for whole grains and to fill you up more
o Post-Workout Smoothie: add peanut butter for protein and healthy fat
o I’m Tired and Need a Pick-Me-Up/Snack: keep it fruit and vegetable based for quick, yet lasting energy

For the following smoothie recipes, simply add the ingredients to a blender and blend until smooth.

Mixed Berry Smoothie

-1/2 cup juice

-1/2 cup milk of choice

-1 banana

-1 cup frozen berries

Tropical Green Smoothie 

-1 cup orange juice

-1 cup spinach

-1 cup mango (or pineapple, or a mix of the two)

-1 T turmeric

Chocolate Peanut Butter Banana Smoothie

-1 cup milk of choice

-1 frozen banana

-2 T peanut butter

-1-2 T cocoa powder

-1 date (or 1 T sweetener of choice, if desired)

Note: You may wish to add more liquid if you desire in thinner consistency or if your blender is having trouble.