Pecan pie and pumpkin pie have both earned their spots as Thanksgiving staples. We’ll let you talk amongst yourselves about which is better - but how do these two dessert behemoths stack up nutritionally?
🥧 Pecan Pie (⅛ of a 9” pie)
Vitamin A: 9% DV
🎃 Pumpkin Pie (⅛ of a 9” pie)
Vitamin A: 249% DV
Comparing the two, pumpkin pie comes in much lower on calories, fat, and carbs. Surprisingly enough, it’s also a great source of Vitamin A and calcium, but pecan pie pulls ahead on manganese.
1. The first jellied cranberry sauce showed up in 1912 canned by Marcus Urann, who would go on to found the cranberry growers co-op known as Ocean Spray.
2. While turkey wasn’t mentioned specifically at the first Thanksgiving, it was noted that the Wampanoag Indians contributed five deer and lots of local seafood like mussels, lobster, and bass were had along with ducks, geese, swan, and even seals.
3. Green bean casserole was invented in 1955 by a Campbell Soup employee named Dorcas Reilly who worked in the test kitchen developing recipes that could go on to be included on the back labels of soup cans.
4. Cranberry sauce is canned upside down so that an air bubble is formed at the top, which helps the ridged crimson mass of sauce to slide out of the can when you open it and loosen it up.
5. The number one pie at Thanksgiving is pumpkin followed by pecan pie in southern regions and apple pie elsewhere. Third place goes to chocolate pie.
6. Butterball has been offering assistance with cooking turkeys by opening up a Turkey Talk-Line that started in 1981. They even have Spanish-speaking experts and more than 100,000 people contact them for help each year.
Cholesterol is necessary for your body to make hormones and vitamin D and to regulate digestion. That being said, there is “bad” cholesterol and “good” cholesterol. Here’s a quick explanation of what that means:
• There are two main types of cholesterol that are at work in your body.
• The first type is HDL (high-density lipoprotein) which is commonly called “good” cholesterol.
• It’s referred to as good because it helps move cholesterol to your liver to be expelled from your body. It helps remove excess amounts that may have otherwise started to clog your arteries and lowers cholesterol levels overall.
• The other is LDL (low-density lipoprotein) or “bad” cholesterol.
• It’s bad because it moves cholesterol into your arteries.
• If this happens too much, you’ll start to get a buildup of plaque in your arteries. This is known as atherosclerosis and can result in blood clots and heart conditions.
Ginger has been used by people for thousands of years to treat a variety of conditions and improve health. It’s got a pretty impressive range of benefits including:
• Relief of nausea, indigestion, and morning sickness symptoms
• Reduces gas pains and constipation
• Supports healthy weight loss by reducing body mass index and blood insulin levels
• Decreases soreness in muscles after workouts
• Reduces oxidative stress with antioxidant properties
• Pain-relief including pain that occurs during menstruation
• Helps to decrease LDL (bad) cholesterol levels
The leaves have turned and we’re fully embracing Fall and all that it brings - including changes to our menu. Here are some key Fall foods that pair well with the season:
• Apples - Eat them straight-up or cut them up and cook in a pan with some cinnamon and honey for a sweet side.
• Cinnamon - Add it to oatmeal, hot chocolate, or the apples we just mentioned. If you’ve never tried Ceylon cinnamon, give that a shot for something a little different.
• Carrots - Comforting in soups and also good as a side when cut up and cooked with butter and a little brown sugar.
• Cranberries - These are great to add a little kick of interesting flavor to everything from salads to casseroles to desserts.
• Pecans - Another versatile Fall staple that adds a rich, buttery flavor as well as some fiber, copper, and protein.
• Squash - Low in calories but a great source of calcium and iron, we love squash (acorn, butternut, or spaghetti to name a few) and its unique flavor.
After a strenuous workout, your body is looking for a few things: carbs to help replenish glycogen stores, protein for muscle repair, and water to replace moisture lost from sweating.
Here are some whole food ideas that can help fuel your body for recovery:
• Potatoes (white or sweet)
• Cottage cheese
• Greek yogurt
• Fruit (apples, bananas, berries)
• Turkey or chicken
We mention fiber here quite often because of its impact on cholesterol and blood sugar levels, digestion, and helping you feel full. Sometimes foods that are high in fiber are also high in carbs, so if you’re trying to keep carb intake low or keto, here are 10 foods that check both boxes:
1. Flax Seeds, 2 tablespoons = 4g fiber/0g net carbs
2. Chia Seeds, 2 tablespoons = 11g fiber/2g net carbs
3. Avocado, ½ medium avocado = 7g fiber/2g net carbs
4. Almonds, 1 oz = 4g fiber/3g net carbs
5. Cauliflower, 1 cup = 2g fiber/2g net carbs
6. Raw Broccoli, 1 cup = 5g fiber/6g net carbs
7. Unsweetened Coconut, 1 oz = 5g fiber/2g net carbs
8. Blackberries, 1 cup = 7g fiber/6g net carbs
9. Macadamia Nuts, ¾ cup = 9g fiber/5g net carbs
10. Pistachios, 1 oz = 3g fiber/5g net carbs
2020 has already had its share of tricks and sales data has shown that people are taking the matter of treats into their own hands with Halloween candy sales up 13% this year. Below is some info on the top three sellers in the tri-state area and some other interesting observations across the United States:
2. Hot Tamales (2019 winner)
3. Jolly Ranchers
1. Sour Patch Kids
2. Kit Kat (2019 winner)
1. Swedish Fish
2. Reese’s Cups
3. Hot Tamales
• Overall U.S. Winners
2. Reese’s Cups
• Candy Corn is #1 in North Dakota, Michigan, Alabama.
• Dubble Bubble is #1 in Oklahoma and Montana.
• Lemonheads are #1 in Louisiana.
• The only state to have all candy bars in the top three is Mississippi with 3 Musketeers, Snickers, and Butterfinger.
Here are five quick tips to help keep things interesting and nutritious this Halloween:
• Roasted Pumpkin Seeds
You can keep the seeds that come out of the pumpkins you carve and roast them as a snack. Just clean the pulp off in a colander under running water, let the seeds dry between paper towels, season, and roast in the oven for 15-20 minutes at 350°.
• Sweet Potato Shapes
Slice up a large sweet potato into rounds and then use cookie cutters to either trim out fun shapes or make imprints in the sweet potatoes. Add some oil of your choice and seasoning then bake at 375° for about 20 minutes, flipping halfway through.
• Candy Corn Fruit Parfait
Make a healthy, pint-sized mock candy corn by layering fruit and yogurt in a glass. Start with pineapple on the bottom, mandarin oranges in the middle, and Greek yogurt on top.
• Spooky Spaghetti
Make spaghetti night spooky by adding a little black food coloring (½ tsp per 16oz of pasta) to the boiling water. The pasta will come out dark purple of black and get everyone talking!
Slice off the top of an orange and remove the insides, then cut a jack-o-lantern face into one side. Take the fruit you dug out, mix with apple chunks, raisins, honey, and Greek yogurt, and then put it back in the carved orange for serving.
Included on our menu this week is our Skinny Shrimp Scampi with Broccoli. You’ve probably heard the term “scampi” before, but what does it mean?
• Technically, “scampi” is the Italian name for a small type of crustacean in the lobster family. By that definition, saying “shrimp scampi” is kind of like saying “shrimp tiny lobster”, but the term has evolved over the years.
• Italian cooks in the US started swapping the scampi species with shrimp, as scampi were very hard to come by.
• They would prep everything the same way and call it “shrimp prepared scampi style” which was eventually shortened to “shrimp scampi”.
• ”Scampi” as we know it today means that shrimp are sautéed with garlic in a sauce made from butter, white wine, and lemon juice. Italian parsley is also usually added.
• After the shrimp and sauce are done, we like to add in broccoli and some whole wheat pasta or swap the pasta for cauliflower for a low carb option.