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28 Day Challenge: Week Two

Tags: market street, Market Street Registered Dietitians, 28 Day Challenge

Wednesday, January 11, 2017 12:02:00 PM

Congratulations, you survived the first week of the 28-Day Challenge! It wasn’t that hard, was it? We hope we have convinced you that these small changes aren’t too difficult to make. Now don’t forget to keep taking your MVI, Omega 3, and probiotic as we move on to the next week. (If you still need to download the 28 Day calendar or need more 28 Day Challenge info, click here). …
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Heart Healthy Parmesan Oat Crusted Chicken

Tags: market street, Market Street Registered Dietitians, Color Your Basket, Color Your Basket Brown

Wednesday, April 13, 2016 9:30:00 AM

We are all familiar with old fashioned rolled oats and you’ve probably fixed it for breakfast at one point in time. This is a pretty common use for oats, but us dietitians are all about being creative with traditional ingredients. We thought it would be fun to take a very common breakfast item and breathe new life into it. Have you ever tried using oats to bread …
» Read More
Color Your Basket with Quick and Easy Tortilla Soup

Tags: market street, Market Street Registered Dietitians, Color Your Basket, Healthy Eating, Green Foods

Wednesday, January 6, 2016 9:30:00 AM

Well it is officially 2016! The Dietitians at Market Street have been working very hard preparing for 2016 and we are very happy to introduce “Color your Basket!” This year, we are going to be focusing on all the different colorful foods and the health benefits associated with each color. It’s going to be a fun year and we are so excited to start January off with the …
» Read More
Crispy Broccoli Parmesan Fritters

Tags: market street, Market Street Registered Dietitians, Color Your Basket, Color Your Basket Green

Wednesday, August 24, 2016 9:30:00 AM

Most of us know that broccoli is a healthy option when it comes to choosing different food items to put on our plate. But do you know why it is considered a powerhouse of nutrition? As we continue through the color wheel, let’s focus on this all-star green food.

Not only is broccoli low in calories, but it contains many essential vitamins and minerals that our …
» Read More
Lasagna Stuffed Peppers

Tags: Market Street Registered Dietitians, market street, Build A Better Meal, Diabetes Management

Tuesday, May 16, 2017 11:59:00 AM

One of life’s greatest pleasures is eating well. Having diabetes shouldn’t keep you from enjoying your favorite foods. Diabetes is a disease that encompasses all areas of our lives, including your grocery shopping. There are many ways we can help make it easier to manage your diabetes.

Take a free shopping tour and learn how to make healthier selections and understand how …
» Read More
Strawberry Tomato Salsa

Tags: market street, Market Street Registered Dietitians, Color Your Basket, Color Your Basket Red, Strawberries, weight management

Wednesday, February 24, 2016 9:30:00 AM

Did you know that Strawberries are considered a superfood and are ranked second among the top ten antioxidant containing fruits? They are packed full of vitamin C, potassium, folate, phytonutrients and fiber, which aid in a healthy heart. One of the best things about strawberries is how unique and versatile they can be! They make a great addition to any salad, …
» Read More
Strawberry Blackberry Chia Jam

Tags: market street, Market Street Registered Dietitians, Color Your Basket, Color Your Basket Purple, diabetes

Wednesday, March 30, 2016 9:30:00 AM

When leading our Diabetes Tours it is not uncommon for the conversation to turn to seeds when we talk about healing foods. There are sunflower seeds, pumpkin seeds, flax seeds and chia seeds. Flax has been popular for a while and chia has become popular more recently. The chia seed is exactly what you are thinking - that terracotta figurine that sprouts hair or fur on …
» Read More
Dietitian Spotlight: Potato Sausage Soup

Tags: market street, Market Street Registered Dietitians, soup

Tuesday, October 3, 2017 4:49:41 PM

October is one of the best months of the year. The weather is cool, the leaves are changing and fall flavors are everywhere. One of our favorite parts about fall is enjoying a warm and filling soup for dinner, like this hearty Potato Sausage Soup. The best part about soups is that you can start them in the morning and cook them all day in a slow cooker so all you have to do when …
» Read More
Dietitian Spotlight: Grilled Pizza with Goat Cheese

Tags: market street, Market Street Registered Dietitians, build a better lunchbox

Friday, July 21, 2017 9:47:00 AM

There are three reasons why this Grilled Pizza with Goat Cheese is the perfect diabetes-friendly recipe.

1. This recipe is loaded with vegetables. We know that veggies are awesome for us and especially for those with chronic conditions like diabetes. A study of over 2,300 Finnish men showed that fruit and vegetables may actually reduce the risk of Type 2 diabetes.

In fact, a …
» Read More
Pumpkin Apple Bread Pudding

Tags: market street, A Pleasant Little Kitchen, Pumpkin Perfected, Apples

Friday, October 7, 2016 3:30:00 PM

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen. Visit her full blog or find out more about her here.

You’re joking.

“Nope.”

This was one of the first conversations I had with Randy, my then boyfriend now husband, when I saw him make up a monstorrous bowl of cookies and ice cream for the first time. I had never seen such a huge serving. …
» Read More

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28 Day Challenge: Week Two

Congratulations, you survived the first week of the 28-Day Challenge! It wasn’t that hard, was it? We hope we have convinced you that these small changes aren’t too difficult to make. Now don’t forget to keep taking your MVI, Omega 3, and probiotic as we move on to the next week. (If you still need to download the 28 Day calendar or need more 28 Day Challenge info, click here).      This week, the dietitians challenge you to drink more water and to increase your daily fiber intake. First, let’s talk about the importance of staying hydrated and drinking enough fluids. Did you know that the human body is approximately 50% water and humans can only survive a few days without consuming any water? Did you also know that you can get water from drinking it, but you can also get it from foods you eat? Humans get roughly 20% of their daily water intake from the different foods they eat throughout the day. Maintaining good hydration can be hard because each person has different fluid requirements, but the side effects of dehydration are debilitating. For example, studies have found that dehydration can impact cognitive function like concentration, short-term memory and alertness. Also, staying hydrated can also help to keep you regular and prevent constipation. However, determining the right amount of fluids to stay hydrated can be a difficult task and each individual person has different fluid requirements. Fluid status also depends on the temperature, environment, physical activity and health status.   So how do we determine how much fluids we truly need to maintain a healthy life? You’ve probably heard to drink when you’re thirsty and that ensures appropriate hydration. Nine times out of ten, you’re already dehydrated when you start feeling thirsty. What we recommend is trying to drink one 8 oz glass of water every hour. Drinking this frequently meets the problem at the source and prevents any signs or symptoms of dehydration.   We also challenge you to increase how much fiber you eat each day. The current recommendation for total fiber intake is 38 grams for men and 25 grams for women. Fiber is a crucial component for any healthy lifestyle for several reasons. First, fiber is digested much slower than processed grains, and thus is more filling and more likely to keep you full for hours to come. If you're trying to manage your blood sugar levels, a high fiber diet can also help to regulate spikes and drops in blood glucose levels. A high fiber diet has been found to help keep you more regular and reduce transit time from the stomach to the large intestines, which can help lower risk of constipation. Further, research has shown that a diet high in fiber and whole grains can actually help lower the risk of cardiovascular disease through lowering LDL (bad) cholesterol and triglycerides. These are just a FEW of the benefits associated with a high fiber diet!  So this week, focus on drinking zero calorie beverages such as water, sparkling water, coconut water and unsweet teas to help keep you hydrated! Also, don’t forget those high fiber foods like whole grain breads, whole grain tortillas, whole grain pastas, high-fiber bars, beans, legumes, fruits, vegetables and more! Increasing your daily fiber intake can have lasting benefits, especially for those with diabetes or those looking to manage blood sugar levels.    P.S.- Make sure you've entered to win one up to $500 in prizes and don't forget to spread the "health" by sharing your 28 Day Challenge commitment with friends. For each friend that clicks on your post and enters, you'll score an extra entry toward our $500 grand prize drawing! Enter or share your entry by clicking here. Good luck! Read More

Heart Healthy Parmesan Oat Crusted Chicken

  We are all familiar with old fashioned rolled oats and you’ve probably fixed it for breakfast at one point in time. This is a pretty common use for oats, but us dietitians are all about being creative with traditional ingredients. We thought it would be fun to take a very common breakfast item and breathe new life into it. Have you ever tried using oats to bread chicken breasts? Preparing chicken like this is a simple and healthy swap that has great health benefits! By adding the oats, you have amped up the fiber content of the chicken without making sacrifices in the flavor department.    Typically breaded foods have a connotation for being unhealthy, high in fat, and not something included in a heart healthy diet. BUT, this recipe uses oats instead of white flour to bread the chicken. And instead of deep frying the chicken, the filets are simply baked in the oven. Since oats are considered a whole grain, the fiber content of the meal is increased significantly. These two simple swaps can take a fat-packed meal and turn it into a heart healthy powerhouse!   Eating foods that are high in fiber increases the feeling of fullness and decreases your risk of chronic disease. In a study by Harvard, it was found that diets higher in fiber reduced the risk of heart disease by up to 40% (JAMA). Further, oats are considered a whole grain and provide vital nutrients like B Vitamins (Thiamin, Niacin, Riboflavin and folate), Magnesium, Selenium, and Iron. All of these combine to help the body function at its optimum and protect your heart from chronic diseases. Pair the chicken with a side of fresh, frozen, or low sodium canned vegetables for a well-balanced dinner tonight! The beauty of this recipe is you get to see all the wonderful foods that come in hues of brown. This delicious recipe gives you a taste of all the flavors you can get from Coloring Your Basket Brown!    Parmesan Oat Crusted Chicken Ingredients: 3 garlic cloves, minced 2 c uncooked old fashioned rolled oats 2/3 cup grated parmesan 1 tsp salt 1 tsp smoked paprika 1 tsp ground black pepper ½ teaspoon dried basil ½ teaspoon dried oregano 1 teaspoon dried parsley ½ c olive oil 6-8 boneless, skinless chicken breasts   Directions 1) Preheat oven to 400 F. 2) Combine all ingredients, except oil and chicken, in a food processor or blender and process until a coarse flour texture. 3) Coat chicken breasts in olive oi, then roll in oat flour mixture. Place chicken on sheet pan or baking dish, coated with cooking spray. Pat the remaining oat mixture on top of chicken. 4) Bake uncovered for 20-25 minutes, depending on thickness of chicken. 5) Remove from oven and allow to rest for 5-10 minutes for maximum juiciness.   Read More

Color Your Basket with Quick and Easy Tortilla Soup

Well it is officially 2016! The Dietitians at Market Street have been working very hard preparing for 2016 and we are very happy to introduce “Color your Basket!” This year, we are going to be focusing on all the different colorful foods and the health benefits associated with each color. It’s going to be a fun year and we are so excited to start January off with the color green!   Did you know that green fruits and vegetables are high in Vitamin A, C, and K? Well the nutritional value doesn’t stop there, you also get disease fighting phytochemicals specific to the green color of the food. Well, if this has convinced you to eat more green fruits and vegetables, then did you also know that eating green produce can also help with weight management? These foods are lower in calorie and higher in fiber which promotes a feeling of fullness.   If you are looking for the most healthful varieties, we recommend picking lettuce that has a vibrant green color as well as the looseleaf varieties such as Bibb, arugula, watercress, or romaine lettuce. Research shows that these tend to be higher in phytonutrients, or disease fighting properties, and are nutritionally better for you. Also did you know that if you tear your lettuce and store in a sealed bag with small holes poked in it you can increase the phytonutrient content of your lettuce?   Thankfully, DOLE® has made things much easier for us with their Chopped Salad Kits. This tortilla soup is delicious, but also provides you with important green vegetables. The cabbage, kale, romaine lettuce and DOLE® Green Onions add hearty, filling texture. Even further, the included dressing gives the soup a yummy creaminess and a smoky, tangy flavor.For an extra boost of creaminess, you could even add some diced Haas avocado for a home-run of green for dinner tonight!  Quick and easy Tortilla soup with Dole chopped salad   Yield: 4 to 6 servings   Ingredients: 2 tablespoons olive oil ½ cup red onion, chopped 1 teaspoon ground cumin 1 pkg. Dole©  All Natural Chipotle and Cheddar Salad Kit 1 cup cooked corn kernels 1 cup cooked black beans 1 cup cooked chicken, chopped 1 can (10 oz.) diced tomatoes with green chiles, undrained 6 cups low-sodium chicken broth 1 lime, juices, plus additional wedges for garnish salt and pepper, to taste sour cream, as needed chopped cilantro, as needed   Instructions 1) Heat oil in large soup pot over medium-high heat. Add onion and saute for 2 minutes. Add cumin and continue to cook for an additional 2 minutes, stirring occasionally. Add salad greens from kit to pot and cook an additional 4 to 5 minutes or until salad is wilted 2) Add corn, beans, chicken, tomatoes and chicken broth to the pot; bring to a boil. Reduce heat; cover and simmer 10 minutes. Add dressing packet and lime juice; season with salt and pepper to taste. Ladle into bowls and garnish with sour cream, cilantro, tortilla strips, cheese and lime wedges. Read More

Crispy Broccoli Parmesan Fritters

Most of us know that broccoli is a healthy option when it comes to choosing different food items to put on our plate. But do you know why it is considered a powerhouse of nutrition? As we continue through the color wheel, let’s focus on this all-star green food. Not only is broccoli low in calories, but it contains many essential vitamins and minerals that our body desperately needs. Just one cup of cooked broccoli contains as much vitamin C as an orange, which helps build collagen, form body tissue and bone, and helps our cuts and wounds heal. Broccoli is also a good source of several B vitamins, iron, magnesium, potassium, zinc, and vitamin K. Each of these vitamins and minerals are a vital part of a properly functioning body. For diabetics, broccoli is a powerhouse because of its fiber. Dietary fiber can also help lower your risk of diabetes because it actually slows down the absorption of carbohydrates. Our bodies can’t break down fiber, but it still tries, which slows digestion and allows the glucose (digested carbohyrates) to enter our bloodstream at a slower pace. In fact, the more fiber a food naturally has, the smaller the impact it has on your blood sugars. Fiber is a necessary part of any diet, not just diabetic diets, because as fiber slows digestion it keeps you full longer. And when we are full longer, we tend to eat less! Today, we have a recipe for broccoli parmesan fritters that even your kids will love! What’s even better is that you can substitute the almond flour for wheat flour, which provides you with a gluten free option. These tasty, baked-not-fried fritters are a great way to deliciously stash veggies for not only your children, but adults as well.    Crispy Broccoli Parmesan Fritters Ingredients: 1 large head, fresh broccoli (or a bag of florets) 1 large egg ½ an onion 2 teaspoons minced garlic 1/3 cup shaved Parmesan cheese  1/3 cup flour (can substitute almond flour for a lower carb option) 1 teaspoon kosher salt ¼ teaspoon black pepper Olive oil    Directions  1) Chop the broccoli into florets. Discard the hard middle stem, but chop the softer stems. Place the broccoli and stem pieces in a food processor and pulse a few times until the broccoli is chopped. 2) Add in the eggs, onion, garlic, flour, and Parmesan. Pulse again a couple of times until well combined (about 5 seconds of pulsing). Stir the salt and pepper through the mixture. 3) Form 8-10 fritters on the prepared baking sheets, making sure the fritters do not touch each other. 4) Pan fry in a nonstick pan over medium heat until golden on both sides. 5) Allow fritters to cool slightly before serving. Serve with ketchup, Greek yogurt, or fat free sour cream. Read More

Lasagna Stuffed Peppers

One of life’s greatest pleasures is eating well. Having diabetes shouldn’t keep you from enjoying your favorite foods. Diabetes is a disease that encompasses all areas of our lives, including your grocery shopping. There are many ways we can help make it easier to manage your diabetes.  Take a free shopping tour and learn how to make healthier selections and understand how the foods you buy affect your diabetes. You’ll also learn how carbohydrates impact your blood sugar and ways that you can reduce your risk of health complications. In the past, diets for people with diabetes were very restrictive, but luckily things are different now! Eating a variety of foods including vegetables, whole grains, fruits and lean meats is encouraged. Our Dietitians can help you navigate your way to a colorful diet full of foods you love. You can sign up for a tour here!  While pastas and breads are staples in many of our meals, there are so many recipes that will change the way you think of low-carb. These lasagna stuffed peppers are full of flavor and are a great way to skip out on the pasta and indulge in the sensual flavors of oven roasted bell peppers.  You can also navigate the store for ingredients by choosing foods with Heart Healthy, Whole Grain, Low Sodium, Low-Fat, Sugar Free and Fiber health tags. For instance, when choosing the marinara sauce for this recipe, find a sauce that has Low Sodium and Heart Healthy on the price tag and a cheese that is labeled Low-Fat. You really can have your lasagna and eat it too!   Lasagna Stuffed Peppers Ingredients1 large red bell pepper1 large green bell pepper1 large yellow bell pepper1 large orange bell pepper2 ½ cups marinara sauce1 cup part-skim ricotta cheese1 cup shredded mozzarella cheese½ cup grated Parmesan cheese1 tbsp Italian seasoning   Directions 1.) Preheat oven to 400° Line a baking sheet with aluminum foil.2.) Slice bell peppers in half lengthwise and remove ribs and seeds. Place pepper halves on baking sheet and bake for 20 minutes on the middle rack.3.) Remove peppers from oven. Fill each pepper with ¼ cup tomato meat sauce.4.) Next, spoon 2 tbsp of ricotta cheese on top of the meat sauce in each pepper cup. Pour an additional 1 tbsp meat sauce on top of the ricotta cheese.5.) Top each pepper with 2 tbsp mozzarella cheese. Bake on middle rack for 12 minutes.6.) Remove peppers from oven. Top each pepper with 1 tbsp Parmesan cheese and a sprinkle of Italian seasoning. Bake 5 additional minutes on top rack. Read More

Strawberry Tomato Salsa

  Did you know that Strawberries are considered a superfood and are ranked second among the top ten antioxidant containing fruits? They are packed full of vitamin C, potassium, folate, phytonutrients and fiber, which aid in a healthy heart. One of the best things about strawberries is how unique and versatile they can be! They make a great addition to any salad, smoothie, yogurt, dessert and so much more. Did you know that eating strawberries with a little something sweet can be a great way to watch your waistline too? We are all still hanging onto our healthy New Year’s resolutions, so don’t let a craving for something sweet stand in your way! This Stawberry Tomato Salsa recipe will help you get all the superfood benefits from the strawberries and tomatoes, while still letting you enjoy the pleasures of a sweet and savory salsa.     Strawberries and tomatoes both contain phytonutrients (plant nutrients) that can reduce overall inflammation in the body and help reduce the risk of heart disease. But here’s the kicker, most of the benefits don’t show up until we consume them 3-4 times per week. Get started by trying this delicious salsa with cinnamon pita chips. It’s a great way to satisfy that sweet tooth and get the heart health benefits without spending too many calories. Most importantly, it will be coloring your basket RED!     Strawberry Tomato Salsa   Ingredients: 6 Tbsp. Olive Oil 2 Tbsp. Balsamic Vinegar ½ tsp. Salt 2 cups Strawberries, coarsely chopped 2 cups Cherry Tomatoes, chopped ½ cup Cilantro   Instructions 1) Dressing: Whisk together Olive Oil, Balsamic Vinegar and Salt. 2) Chop up Strawberries, Tomatoes and Cilantro. 3) Mix ingredients together, serve and enjoy!   Today’s recipe is provided by Jessica Thorman, Texas Woman’s University Dietetic Intern. Jessica is working to complete a Dietetic Internship and M.S. in Nutrition on her journey towards becoming a Registered Dietitian. She has a B.S. in Nutrition from Texas Woman’s University. Recipe Inspired by http://www.lemonsforlulu.com/strawberry-tomato-salsa/ Read More

Strawberry Blackberry Chia Jam

  When leading our Diabetes Tours it is not uncommon for the conversation to turn to seeds when we talk about healing foods. There are sunflower seeds, pumpkin seeds, flax seeds and chia seeds. Flax has been popular for a while and chia has become popular more recently. The chia seed is exactly what you are thinking - that terracotta figurine that sprouts hair or fur on your favorite character. Go ahead and sing it - “Cha-cha-cha chia”.     Despite being a great coffee table conversation starter, chia seeds are also tiny little nutrient powerhouses, perfect for anyone managing blood sugars or diabetes. Chia seeds are high in fiber, rich in healthy plant based omega-3s and are also high in calcium and antioxidants. In a study of 20 humans with diabetes, one variety of chia helped participants control blood glucose, reduce blood pressure and lower C-reactive protein, a major marker of heart disease risk. The study was published in the journal Diabetes Care. So back to the tour, after a laugh or two about the nostalgia of a chia pet and the realization that one probably does not eat the chia pet, the question then turns to “how do I use the flax or chia seed?”   We’re glad you asked. Very simply, you could sprinkle chia seed in your oatmeal, soups, bread doughs, muffins or salads. You could also make a chia pudding (simply soak chia seeds in almond milk with a dash of almond or vanilla extract and a drizzle of honey overnight). But, today we want to share a delicious and vibrant Strawberry Blackberry Chia Jam. The ingredients are a perfect way to Color Your Basket purple this month!      Ingredients: Yield: 1 small jar   1 cup frozen or fresh strawberries 1 cup frozen or fresh blackberries 1/4 cup water 3 tbsp chia seeds 2 tbsp honey, maple or agave syrup (optional)   Directions 1) Combine the berries, water and honey in a food processor or blender. Pulse until just blended (this helps to get the juices going. You can also do this in a large bowl, using a potato masher or fork).  2) Transfer to a glass jar. Add the chia seeds and mix well making sure they are well incorporated into the fruit.  3) Place in the fridge to set. This takes at least an hour or so. Jam will last 2-3 weeks in the fridge. Read More

Dietitian Spotlight: Potato Sausage Soup

October is one of the best months of the year. The weather is cool, the leaves are changing and fall flavors are everywhere. One of our favorite parts about fall is enjoying a warm and filling soup for dinner, like this hearty Potato Sausage Soup. The best part about soups is that you can start them in the morning and cook them all day in a slow cooker so all you have to do when you get home is enjoy it. Slow cookers are fantastic for all the crazy, hectic fall nights when cooking is the last thing you want or have time to do. This recipe is so easy! All you have to do is cook the onions and sausage until browned and then throw all the other ingredients in the slow cooker with them and cook on low for 6-8 hours. This lets you get everything ready in the morning, toss it in and head on to work or the rest of your day. That means you’ll have more time to scrounge up a Halloween costume for your kids, help with homework or just to enjoy a little more down time in your evening.  Hearty and good for you? Yes, really! The white beans bulk up the soup and provide filling fiber as well as some plant-based protein. Canned tomatoes (a pantry-staple in any kitchen) actually have great nutrition. The heating process during canning actually causes the Lycopene content to increase, so don’t pass them up on your next shopping trip. This recipe is hearty, healthy and definitely time-saving. Let us help you Build a Better Meal and check planning dinner off your to-do list, because we’ve got that covered.   Potato Sausage Soup   Ingredients: • 1 Tbsp extra virgin olive oil • 1 small yellow onion diced • 1 pound Italian sausage • 2 potatoes, cubed • 2 stalks celery diced • 1 carrot diced • 1-15 oz can diced tomatoes, with liquid • 1 15 oz can white beans, with liquid • 4.5 cups vegetable or chicken broth • 1 tsp parsley   Directions: 1. In a saute pan, heat the olive oil over medium heat. Add the onions and cook until soft. 2. Next, add the sausage and cook until browned. Drain. 3. Add the sausage and onion mixture and remaining ingredients to the slow cooker. Set on low for 6-8 hours, or high for 4-6 hours. The potatoes should be soft. Serve warm and garnish with parsley as desired. Read More

Dietitian Spotlight: Grilled Pizza with Goat Cheese

There are three reasons why this Grilled Pizza with Goat Cheese is the perfect diabetes-friendly recipe. 1. This recipe is loaded with vegetables. We know that veggies are awesome for us and especially for those with chronic conditions like diabetes. A study of over 2,300 Finnish men showed that fruit and vegetables may actually reduce the risk of Type 2 diabetes. In fact, a New York Times article from June of last year put it simply “Good plant-based foods are known to be rich in fiber, antioxidants, good fats and a wide array of micronutrients, and have been shown to improve glucose metabolism and lower inflammatory markers.” Basically, veggies are super cool! 2. This recipe is packed with fiber. Fiber is an indigestible carbohydrate. So, essentially it isn’t absorbed and thus doesn’t affect your blood sugar. Fiber also slows down digestion so that the carbs you do eat enter the bloodstream as glucose and at a much slower rate. You are getting fiber from the peppers, zucchini, squash and onion as well as the sandwich thins! Each serving provides 9 grams of fiber which is about one third of what we need per day. 3. The pizza has a pulse! Well, technically it has pulses (plural) and by pulses I mean beans/peas from the garbanzo beans in the hummus. The hummus offers both protein and fiber which slow down the absorption of the carbohydrates in the pizza. Sadly, many people avoid pulses because they fear the carbohydrates but they overlook the fiber that comes with it. The Bean Institute (yes, that’s a real thing) reports that people with diabetes who eat beans/pea/lentils consistently have lower blood sugars after a meal, and even lower HbA1c’s (the long term measurement) than people with diabetes who don’t eat these tasty little gems. So, basically, there’s no reason not to eat this easy summer meal. Fire up the grill, ignite your taste buds and set aside any diabetes dinner doubts because you’re gonna love this grilled pizza recipe.   Grilled Pizza with Goat Cheese   Ingredients 1 each red, green and yellow bell peppers, sliced 4 small zucchini, sliced 2 yellow summer squash, sliced 2 medium onions, sliced 2 tbsp Olive oil 6 oz Lone Star goat cheese (from deli) 6 Sandwich thins, halved 1 small container (10 oz) Sabra hummus     Directions 1. Heat grill. Place vegetables in a large bowl and drizzle with olive oil; toss to coat.   2. When ready to grill, place vegetables in a grill basket. Cook 10 to 14 minutes, stirring occasionally to brown evenly on all sides and removing vegetables from grill when crisp-tender. (Cooking time will vary depending on moisture content of each vegetable, grill temperature and distance from heat.) 3. On one half of sandwich thin, spread a few tablespoons hummus. Top with some grilled vegetables and crumble on goat cheese. Repeat with remaining ingredients. 4. Return pizzas to grill for 1-2 minutes, just to heat through. Read More

Pumpkin Apple Bread Pudding

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen. Visit her full blog or find out more about her here. You’re joking. “Nope.” This was one of the first conversations I had with Randy, my then boyfriend now husband, when I saw him make up a monstorrous bowl of cookies and ice cream for the first time. I had never seen such a huge serving. The man loves his sweets like no one I know and it’s slightly comical that he married a woman who avoids desserts on most occasions. The apples don’t fall far from the tree– our children have inherited his love for sweet treats. With each fall season I find myself more in the kitchen baking goodies to feed my people, because of their love for sugary sweets. Their squeals (yes, even Randy’s) of anticipation and excitement fill my heart. With each successful bake, my level of baking confidence rises and I want to do it more. When I develop desserts my children are more interested in it than when I work on savory meals. They want to be a part of the whole process, so I engage them in their interest through questions. While driving to Market Street the questions begin “Mommy is making pumpkin bread this week– what ingredients do I need?” “Pumpkin!” Yes! “Flour! Eggs!” Correct! “Salt!” Right on. “Chips!” Maybe not with this one. “Apple slices.” Ooooooh I like that idea. We walk into the store, greet our friends and start to pick apples. It was if we were in an orchard– the apple selection at Market Street is abundant and bright. Shades of red fill the boxes in front of the produce section. Apples were the perfect addition to the pumpkin bread. When I bake, I like little paws assisting me. There is one rule when cooking with mommy though “if you don’t follow mommy’s instructions, you aren’t allowed to help.” They take this very seriously. It keeps the chaos to a minimum, BUT don’t fool yourselves; it’s messy and it takes more time. Yet these factors don’t outweigh the benefit of having additional help with the pouring and stirring. When cooking together we’re all learning how to work together as a team, and brother and sister are learning how to interact with one another by: taking turns “Eli, it’s Katherine’s turn to add the brown sugar, you added the flour.” sharing “You both get to stir with this spoon.” patience “There’s raw egg in the batter, we have to wait to taste it.” It also harbors an academic environment– math (measuring out ingredients), science (how different ingredients create particular results) and artistic expression (what would you put in the bread?). Kitchen and kids. The two go together. After an afternoon of baking the house smells of cooked pumpkin and apple. It greets Randy as he walks in from work. “Mmmmm. Whatcha making?” Browned Butter Pumpkin Apple Bread. “How about you turn the leftovers into bread pudding?” Oooooooh, I like that idea too. With some kind of sweet sauce on top? I know exactly what to add. Back to Market Street I go to snag some organic cream, pasture-raised eggs and Stonewall Kitchen Dulce de Leche sauce. This is going to be the best Pumpkin Apple Bread Pudding ever. “Don’t forget the ice cream!”   Pumpkin Apple Bread Pudding *Author Note: Be sure to use a smaller baking pan with this recipe. I use a 2.2 quart baking pan. A larger pan (like 9×13) will result in a thin, over-cooked bread pudding that is not as appealing as a thick one. If you cannot find a Dulce de Leche Sauce, your favorite caramel sauce or sweet topping will work.   Ingredients: 1 cup whole milk 1 cup heavy whipping cream 1/4 teaspoon ground cinnamon 1/2 teaspoon kosher salt 1 teaspoon whole cloves 2 teaspoon vanilla extract 1 cup sugar 3 eggs 1 egg yolk 6 cups Browned Butter Pumpkin Apple Bread (recipe below), cubed Stonewall Kitchen Dulce de Leche sauce    Directions  1) Heat the oven to 350 degrees. 2) Combine the milk, cream, cinnamon, salt, whole cloves, vanilla extract and sugar into a saucepan. Cook over medium-low heat for 15 minutes, stir occasionally. Do not let this mixture boil. 3) Meanwhile, place the eggs and yolk into a large mixing bowl and set aside. 4) Place the bread cubes into a 2.2 quart baking pan (for Browned Butter Pumpkin Apple Bread, see below). 5) Once the milk mixture is heated, strain it into a bowl. Measure out 2 cups of this milk mixture. 6) With the warm milk mixture, temper the yolk mixture. To temper the yolks, whisk the eggs quickly while slowly adding the warm liquid (about 1/4 cup at a time) until all the liquid is combined. (Congrats! You just made a custard.) 7) Pour the custard over the cubed bread, make sure to evenly distribute the liquid. With your hands, gently press down the bread cubes to absorb the custard and work out air bubbles. 8) Place the bread pudding into the oven and bake for 50-55 minutes, or until the custard is set. 9) Drizzle the Dulce de Leche sauce over the bread pudding. Serve warm.   Browned Butter Pumpkin Apple Bread Author note: If you’re running low on time, don’t brown the butter. Melt it in the microwave. The bread will not have the distinctive browned butter flavor, but the result is still delicious. The size of the dices are up to you. I prefer smaller apple bites. Nuts would also be a nice addition to this bread. However, we are a tree-nut free kitchen due to food allergies and I have not experimented with this addition.    Ingredients 2 cups unbleached all-purpose butter 1/4 teaspoon ground cinnamon 1/4 teaspoon kosher salt 1/2 teaspoon ground all spice 1 1/2 teaspoon baking soda 1 1/2 sticks of unsalted butter, plus more for coating baking pan 1 15 ounce can pumpkin puree 1/2 cup white sugar 3/4 cup brown sugar 1 teaspoon vanilla extract 2 eggs 2 cups apple, finely diced   Directions 1) Heat oven to 350 degrees. 2) Combine flour, cinnamon, kosher salt, all spice and baking soda into a bowl. Set aside. 3) Coat the inside of a bread pan with unsalted butter. Set aside. 4) In four small batches, brown the butter. To brown butter, use a large skillet, and heat the butter over medium heat. Cook until the butter is golden brown. Pour the browned butter into a small bowl and continue this process until the 1 1/2 sticks of butter are browned. Let the butter cool slightly. 5) With a mixer, cream the pureed pumpkin and sugar for 4 minutes. 6) With the mixer still running, add the butter, vanilla and eggs to the pumpkin mixture. 7) In small batches, add the dry ingredients. Continue to mix until all ingredients are well incorporated. 8) Turn off the mixture and add the apples. Stir well. 9) Pour the batter into the buttered bread pan. Place in the oven and cook for 75-85 minutes (or until the bread is cooked all the way through). If the top of the bread begins to look too brown, place a piece of foil on top of it. I usually do this about 50 minutes into the baking process. 10) Serve warm with butter. Read More

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