Topic: Nutrition | 8 post(s).
Adapted from the New York Times
- 1 1/2 cups stone ground yellow cornmeal
- 1/2 cup all-purpose flour
- 1 tbsp baking powder
- 1/2 tsp baking soda
- 1 tsp kosher salt
- 1/4 tsp ginger
- 1/4 tsp allspice
- 1 cup pureed pumpkin
- 2 eggs
- 1 cup nonfat milk
- 2 tbsp olive oil
- 2 tbsp honey
- ¼ cup Oat My Goodness granola
- Preheat your oven to 350º F and line two full-sized muffin tins or mini muffin tins with liners.
- Whisk together all of the dry ingredients in a large mixing bowl, and combine all of the wet ingredients in a separate bowl.
- Add the wet ingredients to the dry, mixing until just combined.
- Spoon the batter into the lined muffin tins and fill about 3/4 of the way – these aren't cupcakes, they won't puff up and overflow!
- Top with granola and bake for 15 to 20 minutes, depending on the size.
- Let the muffins cool in the pan for five minutes before moving to a cooling rack to cool down completely.
- Serve with coconut butter or enjoy as is!
You know it’s fall when you start seeing “Pumpkin” everywhere, from lattes to pies, this crowd favorite is hard to miss. Whether you’re cooking with it or carving it, pumpkin is the perfect fall treat and here’s why we love it!
Thanks to their iconic bright orange color, pumpkins contain a large amount of beta-carotene, a precursor of Vitamin A and a naturally occurring antioxidant. According to health officials at the University of Illinois, current research has shown that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer as well as cardiovascular disease and aging. Pumpkin is also naturally low in calories and carbohydrates, and as it’s health benefits suggest, it is a great source of iron, potassium and vitamin A. One cup of pumpkin has nearly your whole daily value of vitamin A!
Not all pumpkin is created equal! Beware and be aware of pumpkin as an ingredient and pumpkin as a flavoring. Seasonal flavors are delicious and marketable but they are not necessarily healthy. Pumpkin flavorings are mostly chemicals with little to none of the health benefits of the actual produce. Avoid items that contain “natural and artificial flavors,” and instead look for ones that use actual pumpkin.
There’s a reason why pumpkin is so popular this time of year and that’s because it is in season. Seasonal foods are better to consume because they are more nutrient dense and have fewer food miles. Food miles, meaning how far it takes for your food to get to you, can affect how your food is processed and when it is harvested. You want produce that is picked at peak ripeness because it contains the highest amount of nutrients. So go ahead to your local pumpkin patch and get picking!
Fiber: a carbohydrate that cannot be digested, this powerhouse is a key nutrient that most Americans are lacking. Fiber is found in whole grains, legumes, fruits, and vegetables. It is recommended that people consume 25 grams of fiber each day for a 2,000 calorie diet to receive its health benefits. It’s not just us, dietitians everywhere love fiber for its role in weight loss and optimal body function.
1. Keeps You Full: Fiber constitutes the products of the plant that your body cannot digest. There are two types, soluble and insoluble, both are important for a healthy body. Soluble fiber retains water, making you feel fuller, longer. It also helps to reduce your bad LDL cholesterol and help control blood sugar levels. This type is found in fruits and legumes, but predominately in oats, which happens to be the main ingredient in all our granola.
2. Aids Digestion: Unlike soluble fiber, insoluble does not retain water, making it easier to move quickly through your digestive system. A diet rich in whole wheat, whole grains, vegetables, and water will help you reduce bloat.
3. Fights Disease: Studies have shown that a high intake of fiber is associated with a lower risk for cardiovascular disease due to good blood pressure and cholesterol. It has also been shown that fiber has been linked to a reduced risk for certain cancers like breast and colon.
4. Regulates Blood Sugar: According the Nutrition Source by Harvard School of Public Health , a low fiber diet has been seen to cause spikes in blood sugar, which can significantly increase risk for developing type 2 diabetes. For those who already have type 2 diabetes, foods that are high in fiber have a lower glycemic index, meaning a more stable blood sugar level.
September can be a stressful month. Between classes, after-school activities, and maintaining a hectic work schedule, getting into back-to-school mode can be difficult for everyone. To make this time a bit more manageable, we came up with some tips to start the school year off on the right foot, because growing healthy kids starts in the kitchen!
- Have the Right Tools
Kids learn with their senses so having fun and interactive lunch containers are an easy way to get them excited about lunchtime. Japanese inspired Bento Boxes have small compartments for different food, making them fun for kids to use. The different sizes and shapes of the containers promote food variety, meaning more nutrients, and portion control. We recommend Bentgo Kids Lunchbox , it’s leak-proof, colorful, and easy to clean. (on sale $27.99)
- Have Little Helpers
Getting kids involved in the kitchen can help prevent obesity through guiding children to make healthier food choices. Positive exposure and involvement in the cooking process will create a healthy mindset, leading to a better relationship with food. It is also a great way to bond with your kids, teaching them essential skills, and learning more about their likes and dislikes. Have fun in the kitchen together, and don’t be afraid to get your hands dirty!
- Utilize Leftovers
Have extra chicken breast or veggies from the night before? Reuse them! Leftovers are an easy way to meal prep while saving time and money. Add new spices and turn Tuesday night’s chicken and rice dinner to Wednesday’s chipotle chicken tacos for lunch.
- Prep In Bulk
Save yourself time during the week by cooking whole-grains in bulk. High in fiber and protein, this ingredient is more filling than others. They are also affordable and easy to repurpose. Make your favorite grain early in the week and pair it with whatever protein, fruit, and veggies you want. Don’t forget to make lunch for yourself too!
- Make it Fun but Doable
Be creative but realistic. You don’t have to use crazy ingredients or spend hours cutting them into little shapes for lunch to be fun for you and your kids. Utilize colorful spices like turmeric, a natural anti-inflammatory that is great for liver health, and it also turns food yellow! We firmly believe that healthy doesn’t mean bland or boring, experiment with different spices, fruits, and veggies for a colorful plate.
- Use A Formula
We all want our kids to be healthy, a great way to do that is maintaining proper portion sizes and getting variety in your food groups. We recommend always having a protein, grain, fruit, and veggie on the plate, what they are is up to you! We love to pair Greek yogurt, our Vintage granola and raspberries with a side of carrot sticks.
February is heart-health month, and nope, this post has absolutely nothing to do with roses or Valentine’s Day. We’re talking about your ticker, that vital organ that pumps blood to your entire body. By now you may have heard that cardiovascular disease is the leading cause of death in the United States; as a cardiac transplant dietitian I’m here to share some diet and lifestyle tips you can do today to help improve your heart-health. Your heart will thank you down the road.
1. Hold the salt: Excess salt or sodium contributes to high blood pressure, a major risk factor for heart disease. Salt lurks in loads of processed foods like canned soups and sauces, frozen dinners, packaged ramen noodles, cheeses, sausage, bacon, and deli meats (just to name a few). Read nutrition labels carefully to become a sodium sleuth, and try capping you daily intake to no more than 2,300 milligrams. Some good news? Oat My Goodness has no added salt, and each flavor has less than 10 milligrams of sodium per serving!
2. RELAX: It’s no surprise that stress can have a detrimental affect on your heart and overall health. Find ways to cope with your daily pressures -- whether it’s by meditating, exercising, or taking an extra ten minutes to enjoy your Oat My Goodness breakfast.
3. Get the 411 on fats: To sum up the most recent research, aim to limit foods high in saturated fats (like whole milk and red meat) and avoid trans fats (found in stick margarine and some packaged pastries). In their place, focus on eating beneficial unsaturated fatty acids that play a role in lowering your cholesterol levels and reducing risk of heart disease. Foods like fish, nuts, flaxseeds, chia seeds, and olive oil can help you get your daily dose.
4. Fill up on fiber: Found in fruits, vegetables, oats and whole grains, fiber binds to cholesterol and takes it out of your body before it is absorbed. It also helps you feel full and maintain a healthy weight. Looking for a fiber-rich breakfast? Try pairing your Oat My Goodness granola with plain Greek yogurt, berries, and chia seeds.
5. Stand up for your health: Literally, stand up. Many studies suggest that more time sitting is linked to increased risk for heart disease. Find ways to stay on your feet during the day like standing while talking on the phone, waiting for the subway, or sending work emails.
6. Schedule a checkup: Head to your doctor and ask about your blood pressure and cholesterol. Optimal blood pressure is less than 120/80 mm/Hg and total cholesterol should ideally be less than 200 mg/dL. Don’t forget to talk to a Registered Dietitian for more specifics on how your diet affects your overall health.
By Rebecca Forman MS, RD
One of the first lessons of Keri Glassman’s Nutritious Life Class included the truth behind fats. A common misconception exists in our society that fats make you gain weight. This misconception is responsible for the low fat-/non-fat diet fad. For so long, so many people believed that the answer to losing weight was in a lack of fats, but we know now that that is wrong.
When we talk about fats being good for you, we aren’t talking about fried foods or pizzas dripping with grease. We are talking about healthy fats such as olive oil, nuts, coconut, and avocado. These ‘good fats’ are good for you, giving you energy, helping you absorb vitamins and they will keep you satisfied.
Why do we bring this up? We have seen a common trend where consumers immediately turn to the nutritional label on the back of our bags. That is a good thing – you should know what you are putting in your body. But, many people go straight to the total fat that is listed. Many people ask, “Why is it so high?”
So, why do our bags have 7 grams of fat? Because we use plenty of good fats to make our granola, which will leave you full and satisfied. We use olive oil, coconut, and a variety of nuts depending on the flavor (cashews, pecans, almonds, peanuts, macadamia nuts).
We are feeding you the healthy kind of fat, not the kind you want to avoid!
-Yasaman Vojdani, Nutritious Life Certified
There are loads of packaged foods made with artificial ingredients and preservatives, making it difficult to find products that are made with real, simple ingredients. If you are looking to make a positive change to your diet, aiming to eat real foods (versus the processed stuff) is a great place to start. Here’s how!
1) Take a peak at a food product’s ingredients list. Look for ingredients you recognize and those you might cook with yourself. Oat My Goodness, for example, contains only real and wholesome ingredients that you can find in your pantry, like old-fashioned organic oats, organic coconut, almonds, cashew nuts, pecans, organic raisins, honey, dark brown sugar, olive oil, vanilla, and cinnamon. No artificial ingredients found here!
2) Pay special attention to the first few ingredients. The ingredients are listed in order of predominance, from first to last. Steer clear of food products where junky ingredients are listed first, like high fructose corn syrup. The first ingredient listed on Oat My Goodness granola’s is old fashioned organic oats, a nutritious and heart-healthy ingredient – that’s an A+ in my book.
3) Look at the Nutrition Facts label to analyze the food product as a whole. Make sure the calories per serving size are reasonable, the grams of saturated fats and sugars are low, trans fats are zero, and there’s adequate amounts of protein and fiber. Keep portion sizes in check and measure your Oat My Goodness granola if you think you might eat the whole bag in one sitting -- because it is THAT good! Moderation is key.
4) Load up on fruits and vegetables – as real as real food gets! Aim to have at least fruit and/or vegetable with every meal to provide extra filling fiber and essential vitamins and minerals. Pair your Oat My Goodness granola with fresh seasonal fruits and yogurt for a balanced, healthful, and oat-so-tasty breakfast, lunch, or snack.
-Guest Post by Nutritionist Becky Jay, MS
Your metabolism is like a furnace—you need to fuel it to start the fire.
That’s why it’s important to fuel your body with breakfast in the morning. But not just any breakfast – we’re talking about real, wholesome foods that feed your body with complex carbohydrates, protein, and high-quality fats. Having this synergistic group of macronutrients sets you up for a successful day ahead. And here’s the amazing news, Oat My Goodness Granola contains all three --- providing long-lasting energy, and enhancing your memory and attention. Sounds like a pretty good deal!
Here are three nutritious and oat-so delicious breakfast ideas that will keep you feeling full, focused, and ready to take on the day.
1) Power-House Parfait
Start with a big dollop of non-fat Greek yogurt, add Oat My Goodness Starshine and top with chia and pomegranate seeds. The nutty granola and chia seeds are loaded with heart-healthy fats and fiber, and the yogurt provides an extra boost of protein.
2) Nutty-Nana Smoothie Bowl
Blend together almond milk, half a frozen banana, your favorite frozen berries, and a spoonful of any nut butter. (Feel free to sneak in some spinach, too!) Pour into a big bowl and top with a generous handful of Oat My Goodness Vintage Granola for a little extra sweetness and crunch. This protein and fiber-filled meal with hold you over until lunch rolls around. Grab a spoon and dig in.
3) Apple-Nola Mini Pizzas
That’s right, you read that correctly. These mini “pizzas” are a snap to make and are the perfect on-the-go breakfast. De-core an apple and slice into 1/4 inch-thick slices. Top with nut butter and/or non-fat Greek yogurt and a big sprinkle of Oat My Goodness Bad Monkey. Add any other “pizza toppings” you like: shredded coconuts, raisins, or finely chopped strawberries, the skies the limit!
-Guest Post by Nutritionist Becky Jay, MS