I really enjoy the changing of the seasons. Growing up in Honolulu, there wasn’t a whole lot of difference in the weather between Christmas and the 4th of July. I’m not complaining by any means, but there is something so inspiring about each clear season. Once the cool air sets in, out come all my cookbooks and in comes new ideas for using all my old favorites.

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With Thanksgiving upon us in just a couple of weeks, we’re starting to dream of all the pies that will be part of the feast. There’s no need for dietary restrictions to keep you from enjoying your favorite Thanksgiving dessert! We revisited our gluten-free pie crust recipe in preparation for the holidays, and we think it’s better than ever.

This recipe is similar to a classic pie crust, but instead of wheat flour, we used a combination of potato starch, tapioca flour, millet flour and almond meal. This crust is perfect for everything from pumpkin pie to quiche. If you’re using it for a savory recipe, be sure to leave out the sugar. Read the rest of this entry »

Today’s quiz: Which common culinary spice brings feelings of cozy warmth and fills the kitchen with its sweet aroma while baking? Here’s a hint: No apple pie would dare be caught without it. If you guessed cinnamon, you’d get an A!

Cinnamon has been used by many cultures around the world for centuries. It is actually the bark of the cinnamon tree, a kind of evergreen. Native to Sri Lanka, Mediterranean spice traders kept its source a mystery to protect their monopoly. Cinnamon made it’s way to Egypt as early as 2000 BC and is now grown in a number of countries.

There are many varieties of cinnamon, but the two most familiar are Ceylon cinnamon, which is considered to be true cinnamon, and cassia, sold as Chinese, Vietnamese or Indonesian cinnamon. The two are used interchangeably in cooking as the difference in taste and aroma is very subtle. Read the rest of this entry »

Let’s face it: The holiday season can be pretty stressful. There’s shopping, working, gift buying, crowds, family stress and all of that “special” food! At best, it can feel overwhelming. At worst, completely out of control. What to do?

Well, before we get to that, let’s review how stress affects our bodies. Stress is a natural reaction to danger and isn’t necessarily a bad thing. Cortisol, the main stress hormone, kicks in during times of crisis to make you more alert and prepared for action. Your senses are heightened, and the brain and immune system are primed. Other functions, like digestion, slow down. When safety returns, the body goes back to status quo. The challenge comes when the “danger” doesn’t resolve – the body never gets the chance to “settle down” and recuperate. Chronic stress can lead to slower immune system responses, impaired cognitive function, lack of appetite control and sleep difficulties. Yikes!

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My very favorite pie is pumpkin. Made from freshly cooked sugar pie pumpkins, it’s something I look forward to each year. While fresh pumpkin might sound challenging, it’s really a lot easier to prepare than you might think! Whether you cook from scratch or open a can, pumpkin is nutritious, versatile and a must for your recipes.

The word pumpkin originates from the Greek word “pepon” which means “large melon.” Pumpkin is a fruit (like all members of the melon family) and is native to North America where it has been used as food for thousands of years. In the United States, 1.5 billion pounds of pumpkins are produced every year, and they can range in size from very small (less than a pound) to gargantuan (over one thousand pounds!).

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Remember our secret ingredient flourless brownies that were such a big hit? The surprising addition of black beans inspired lots of readers to share their favorite secret ingredients. Amy posted a comment with her tip for hiding healthy pumpkin in brownies. With Halloween right around the corner, the time is certainly right for baking up a pumpkin treat. We decided to try a variation on Amy’s idea and created a simple Pumpkin Chocolate Cake.

This cake is perfect unfrosted or with a light dusting of powdered sugar if you prefer. Serve with a hot cup of tea, coffee or cocoa. It would be fun to serve small bites at a Halloween party too! Check out the full recipe here.

Here’s the scoop on our healthy updates:

• Using whole wheat pastry flour in place of white flour increases the fiber, magnesium and manganese in this cake.
• Adding pumpkin bumps up the vitamin A, vitamin C, potassium, fiber, manganese, folate, thiamin, copper, vitamin B5, vitamin B6 and niacin.
• Chocolate and cocoa contain phytochemicals (plant compounds) called flavonoids that that help protect against free radical damage that can lead to disease in the body. Cocoa powder ranks the highest of the chocolate products to contain these antioxidants, followed by dark and milk chocolate. Cocoa powder is also lower in fat and sugar than most other chocolate products (especially milk chocolate).

We love baking with pumpkin! In addition to our new favorite Pumpkin Chocolate Cake, here are a few more baked goods we love that feature one of our favorite fall ingredients:

Honey and Walnut Pumpkin Bread

Mini Pumpkin Gingerbread Cupcakes

Pumpkin and Millet Muffins

What are some of your favorite ways to cook and bake with pumpkin?

Got a recipe that needs a natural makeover? Post it in the comments section below! If we select your recipe for a healthy makeover and publish the improved version on our website, we’ll send you a $25 Whole Foods Market gift card.

Happy Halloween!

Plenty of experts agree that keeping a food diary is a great way to help you lose weight. But did you know that it can also give you incredible insight into your cravings, moods, snacking habits, and even help you determine if you have a food allergy or sensitivity?

Here are the many reasons I suggest keeping a daily food diary, at least until you gain some insight, make some new habits, and meet your goals:

• Helps with weight loss or weight gain
• Keeps track of how much water (pure water!) you drink
• Helps you determine if you are allergic or sensitive to a particular food
• Shows you what you are craving and when you are craving it
• Helps you figure out your personal connection between food and mood
• Helps you get a grip on excess snacking
• Helps you meet your goals for getting in those veggies, whole grains, and other important foods
• Keeps you accountable (to yourself) – a food diary can be a real eye-opener!

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Growing up in Hawaii gave me great exposure to Asian culture and food. I remember my first “Hawaiian” Thanksgiving. We were invited to a large gathering at a friend’s home. We had a turkey, but we also had sushi, sashimi, steamed pork buns, umeboshi (pickled Japanese plums), and plenty of seaweed — something I had never had before. I soon became a fan of these ocean vegetables and often found myself munching on the many different varieties.

I think we can all agree that seaweed is not a terribly appealing or appetizing word. As such, many enthusiasts refer to them as sea vegetables or ocean vegetables. Whatever you want to call them, these amazing ocean plants are packed with valuable, time-honored nutrition. According to Margaret Wittenberg in her book New Good Food, “Seaweeds have long been known for their nutritional attributes. Traditional Chinese medicinal texts as far back as 2700 BCE mention seaweed’s medicinal qualities,” including its ability to nourish the thyroid. Read the rest of this entry »

The last time somebody called me a nut, I took it as a compliment! Why? Personally, I love a good nut! My own journey started with gigantic roasted pecans at my grandfather’s house in Louisiana. From there, I graduated to melt-in-my-mouth miraculous macadamias in Honolulu, and since then I have run the gamut of affairs with none other than walnuts, cashews, hazelnuts, pine nuts and my ever-versatile all star, the almond.

Good thing for me “fat” is no longer a four-letter word! In fact, when it comes to nuts, it’s hard to beat the delicious taste and “heart-y” health benefits. For example, did you know that eating nuts (a moderate amount, don’t forget!) on a regular basis can help keep your heart in top shape? It’s true! When you eat a variety of nuts, you get these benefits: Read the rest of this entry »

An apple a day… you know how it goes! I remember wondering about it as a kid, but I don’t think it ever occurred to me to question the validity of it or where the saying came from until I got a little older. Like now! So, I did some digging and found that this favorite proverb may have originated in Wales. According to the Phrases.org website, the February 1866 edition of a magazine called Notes and Queries contains this quote of a Pembrokeshire proverb: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” You can see how that translated into the popular modern version: “An apple a day keeps the doctor away.” Read the rest of this entry »