Pumpkin Seeds

Halloween is such a fun time of year...there's costumes, games, treats, and parties!  Pumpkin carving is probably one of the most popular activities this time of year. We always have a glowing row of Jack 'o Lanterns lining our porch steps every year. The actual carving of the pumpkins is my dad's thing. As him and the kids slice into those big orange beauties I wait patiently to scoop up the seeds.  That's my thing!

Nuts and seeds are one of my favorite snacks. They are incredibly satisfying with their crunchy, slightly salty, nutrition-packed goodness.  Pumpkin seeds in particular are high in protein and fatty acids.  They are also a great source of key nutrients such as vitamin A, vitamin E, vitamin K, the B vitamins, calcium, potassium, phosphorous, magnesium, manganese, copper, iron, zinc, selenium, and the amino acids tryptophan and glutamate.  In a 1 oz. serving (85 kernels) of roasted pumpkin seeds there are approximately 126 calories, 5 grams of fat, 15 grams carbohydrates, and 5 grams of protein. 

Note: Roasting the pumpkin seeds does affect their nutritional profile.  Eat them raw to receive their full nutrient potential.   Or if you still want the toasty flavor you can try roasting them for no more than 20 minutes at around 170°F as recommended by the World's Healthiest Foods Org.
 

Ingredients:
fresh pumpkin seeds
olive oil
salt & pepper

Directions:
Preheat the oven to 250°F.  Clean and rinse your pumpkin seeds.  Lightly brush a baking sheet with olive oil.  Spread the pumpkin seeds out on to the prepared baking sheet in an even layer.  Sprinkle the seeds with a tiny bit of salt and pepper.  Roast the seeds in the preheated oven for 1 hour, stirring at 15 minute intervals to prevent burning and promote even roasting!

Nutrition Information References:

Nutrition-and-You. (2014). Pumpkin seeds nutrition facts. Retrieved from  http://www.nutrition-and-you.com/pumpkin-seeds.html

Self Nutrition Data. (2014). Seeds, pumpkin and squash seeds, whole, roasted, without salt. Retrieved from http://nutritiondata.self.com/facts/nut-and-seed-products/3141/2 

The World's Healthiest Foods. (2014). Pumpkin seeds. Retrieved from  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.

Mini Veggie Quiches

It's already been over a week since I posted last.  What can I say...things have been hectic!  Between finals, going back to work, and taking care of my little pumpkin I just haven't had the time.  I have however been tossing around lots of exciting ideas to share with you all in the near future and working on some other boring maintenance-like tasks.  

In the meantime, I thought I would share this quick recipe with you.  The great thing about this recipe is that it's highly customizable.  Feel free to omit or add different ingredients that you like.  This is my favorite combination, but I often switch it up depending on what I have on hand at the time.  I actually crumbled a tiny bit of bacon on top of the ones pictured here..yum!

These mini quiches have been a saving grace for me with my busy schedule lately.  I make them ahead of time and freeze them to pull out for a quick breakfast option.  All it takes is about 60-90 seconds in the microwave to reheat.  Then once I grab my coffee and some fruit I have a nutritious breakfast and I am ready to start my day!

 











Ingredients:

pastry dough, equivalent of a 2-crust pie

2 basil & garlic cubes, thawed (See how to make them here)

2 Tbsp. olive oil

¼ cup onion, chopped

¼ cup green bell pepper, chopped

2 cups baby spinach

1 tomato, chopped (or 1 cup cherry tomatoes sliced in half)

3 eggs

½ cup low-fat milk

¾ cup shredded cheddar cheese

1 tsp. crushed red pepper flakes

Salt and pepper, to taste

Preheat the oven to 350°F.  Lightly grease twelve muffin cups and set aside. 

In a pan over medium heat sauté the basil cubes, onion and green pepper in olive oil.  Once the veggies are tender turn the heat to low and add the baby spinach.  Continue cooking just until the spinach is wilted.  Set vegetable mixture aside to cool.  If you do not have fresh spinach on hand frozen can be used.  Thaw the frozen spinach and squeeze out the excess moisture before adding to the sauté pan.

Meanwhile in a medium sized bowl, mix together the eggs and milk until combined.  Stir in the cheese, seasonings, tomatoes and cooled veggie mixture.

Roll out the pie dough and cut into twelve 4- inch circles.  Press each circle gently into the prepared muffin tins.  Divide the filling into the twelve pie shells.  If you have a great pie crust recipe by all means go ahead and make your own.  I however cannot seem to get the hang of it, as hard as my Great Mommom tried to teach me (sorry Great Mommom!). So I use either the pre-made pie crust sheets or a box mix for mine.

Bake the mini quiches for 18-20 minutes, or until the egg is set and edges of crust are golden brown.  Allow the mini quiches to cool slightly in the muffin tins before popping out with a fork. 

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.

National Breast Cancer Awareness Month

As published in the Student Nutrition Association of Kaplan Newsletter, October 2014, Vol. 3, Issue 6. 

Breast cancer is the second most common form of a cancer in the world and the single most common affecting women.  Nearly 1 in every 8 women will be diagnosed with breast cancer in their lifetime.  Although it is most prevalent among women, breast cancer can be found in men as well (Breast Cancer Society, Inc., 2014).  Currently, an estimated 40,000 women and 410 men in America will die each year from breast cancer; though these rates have been on a steady decline since the 1990s (National Breast Cancer Foundation, Inc., 2012).  Thanks to medical advances in screening and treatment options, increased awareness and early detection programs there is hope for the future. 

Providing hope is the basis for Breast Cancer Awareness Month, which was started in 1985 by the drug manufacturer, AstraZeneca to encourage women to receive mammograms.  Originally the event was only held for one week and has since evolved into a nationwide, month long event.  The focus of this annual campaign is raising awareness about breast cancer prevention and the importance of early detection (Breast Cancer Society, Inc., 2014). The National Breast Cancer Foundation states that the five-year survival rate is 98% when breast cancer is detected in the early stages.  Learning about the signs of breast cancer increases this chance, as well as performing regular self-exams, scheduling clinical exams and mammograms (The National Breast Cancer Foundation, 2014).  They suggest creating an Early Detection Plan™ through their website or mobile app to create a timeline and set reminders to notify you when it is time for another exam or screening.  

Each October, many groups such as the American Cancer Society, The Breast Cancer Society, Susan G. Komen, The National Breast Cancer Foundation, and many more come together to promote the cause and spread hope through their events.  These events are not only informative, but fun and entertaining as well featuring music, activities, food, and prizes (Breast Cancer Society, Inc., 2014).  Popular Breast Cancer Awareness Month events include the National Race for the Cure, Ride to Empower, Global Illumination, and Pink Days.  Check within your community for other local Breast Cancer Awareness Month events that may be held.  For more information on Breast Cancer Awareness Month and how to get involved visit the following websites.

• The Breast Cancer Society: http://www.breastcancersociety.org
• The American Cancer Society: http://www.cancer.org
• early detection plan™: http://www.earlydetectionplan.org
• The National Breast Cancer Foundation: http://www.nationalbreastcancer.org
• Susan G. Komen: http://ww5.komen.org

References:

Breast Cancer Society, Inc. (2014). Breast cancer awareness month. Retrieved from http://www.breastcancersociety.org/aboutbreastcancer/thebreastcancermovement/breastcancerawarenessmonth/

National Breast Cancer Foundation, Inc. (2012). Breast cancer awareness month. Retrieved from http://www.nationalbreastcancer.org/breast-cancer-awareness-month

DISCLAIMER:The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.