Pumpkin Pie Dip Recipe

It is officially the fall season which means pumpkin is in the spotlight. This recipe transforms the popular dessert of pumpkin pie into a creamy dip that tastes great paired with apples, pears, and pretzels. It is a delicious appetizer or dessert high in vitamin A and low in saturated fat. The following recipe yields twenty-five servings of two tablespoons each. Enjoy! 

Ingredients: 

6 ounces low-fat cream cheese, room temperature 
⅓ cup, reduced-fat Greek yogurt 
15 ounces (1 can) roasted pumpkin, no sugar added 
2½ teaspoons cinnamon, ground 
1 teaspoon allspice, ground 
1 teaspoon cloves, ground 
⅛ teaspoon, nutmeg, ground 
3 tablespoons agave nectar 
2 tablespoons brown sugar 
⅛ teaspoon sea salt 

Directions: 

*Wash your hands before you begin! 

1. Add cream cheese and Greek yogurt into a food processor. Blend until you reach a smooth consistency. 

2. Add remaining ingredients to the food processor. Blend until smooth. 

3. Cover the mixture. Place it in the refrigerator for at least thirty minutes before serving. Consider serving it with sliced fruit or whole-grain pretzels. 

Source: https://www.eatright.org/recipes/snacks-and-sides/healthy-pumpkin-pie-dip-recipe  

5 Tips to Help with Late-Snacking

    Let’s be honest, we have all craved a snack late at night before bed. Though sometimes if it becomes repetitive, it can turn into a habit. Try these five tips to help reduce late-night snacking. 

- Meals that are nutrient-dense are more filling and help ensure the likeliness of overeating. Before grocery shopping, meal-prep foods that are rich in nutrients throughout the week. 

- When meal-prepping throughout the week, try to focus on recipes that are higher in protein and fiber because they can help you feel full for longer. Examples of foods that are higher in protein can include chicken, tofu, beans, nuts, and other types of meats. Examples of foods that are higher in dietary fiber can include whole grains, beans, nuts, fruits, and vegetables. 

- Getting enough sleep is a huge factor that can affect hunger. Often when people are sleep deprived, they feel hungrier. Getting antiquate sleep can help reduce this. 

- Eat meals without watching a screen. It has been observed that watching a screen such as a video or a show can distract us while we are eating and can increase food consumption. 

- If you are still hungry after dinner, ask yourself why you may feel that way. Sometimes people feel the need to eat out of boredom, because they are stressed, or many other factors. If you are still hungry after ruling out what it could be, it is completely fine to have a snack! 

Source: https://www.eatright.org/health/wellness/healthful-habits/5-tips-to-curb-your-late-night-snacking 

 

Veggies for Breakfast? Yes!

Vegetables can be a delicious addition to your breakfast plate! Check out some tips about how to incorporate them below. 

• - Add any chopped vegetables to scrambled eggs or omelets. Examples of tasty vegetables include chopped fresh or frozen spinach, mushrooms, or diced tomatoes. 

• - Make a breakfast sandwich by topping a whole-wheat English muffin with hummus, sliced cucumbers, tomatoes, and fresh spinach. 

• - If you are making batter for pancakes, muffins, or quick bread; consider adding in grated carrots or zucchini.  

• - Drink your produce by blending carrots and fresh orange juice, creating a refreshing beverage. 

• - Make a breakfast burrito by placing cheddar cheese, scrambled eggs, and diced bell peppers into a whole-wheat tortilla. A vegetable and cheese quesadilla can also be made. 

• - Quickly put together a white or sweet potato hash by grating your potato of choice, placing the potatoes into a glass bowl, heating the potatoes in the microwave for about three minutes, draining any juices, and pan-frying the potatoes in olive oil until crispy. 

• - Add sautéed vegetables (such as mushrooms and onion) to unsweetened instant oatmeal and top with cheese after cooking to create a savory oatmeal dish. 

 

Source: https://www.eatright.org/food/planning/meals-and-snacks/veggies-for-breakfast-yes 

Napa Valley Glazed Salmon Recipe

This elegant, delicious, and Napa Valley-inspired dish takes only thirty minutes to prepare. It is nutrient-packed and utilizes fresh ingredients, so why not give it a try? The following recipe yields four servings.  

Ingredients: 

2 tablespoons honey 
1 teaspoon dried thyme 
2 teaspoons Dijon mustard 
1 teaspoon finely grated lemon zest 
1 teaspoon white pepper 
1¼ pounds salmon, cut into 4 pieces 

Directions:  

*Wash your hands before you begin. 

1. Preheat the oven to 350℉ .

2. Combine honey, thyme, mustard, lemon zest, and pepper in a small bowl. Arrange salmon, with skin side down, in a shallow roasting pan lined with cooking foil. Spread the honey mixture to coat the top of each fillet using the back side of a spoon. 

3. Bake, uncovered, for twenty minutes, or until the internal temperature reaches 145℉.

Cooking Notes:

• - When prepping leftovers for an easy lunch or dinner to enjoy the following day, slice leftover salmon and place on top of a bed of mixed greens and chopped tomatoes. 

• - This dish is versatile! Instead of using thyme, you can substitute your favorite dried or fresh herb. Several herbs can be combined as well. 

• - To store fresh fish safely for one to two days after purchase, rinse and place it in a bag with ice. Pour off melted ice, and replace it with more ice chunks as needed. 

• - One reason why this meal is beneficial for your health is because of the presence of omega-3 fatty acids. The white droplets accumulating on the top of the salmon as well as the gray-colored meat right next to the skin are rich in omega-3 fatty acids. 

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Source: https://www.eatright.org/recipes/entrees/napa-valley-glazed-salmon-recipe

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