I hope you had a delicious Thanksgiving – my favorite holiday (could it be becuz it’s all about food?  Well, not ALL…)

I’m sure another recipe is the last thing on your mind right now, but this is a tasty soup which could almost be classified as healing. Plus it is WAY easy! I have made this several times, playing with different herbs and types of miso.  Me-what?  Miso is a fermented soybean paste which has a salty component and can be used in soups, salad dressings, even guacamole.  Miso has incredible health properties.  It contains up to 20% protein, stimulates digestion, and adds flavor without adding fat or traditional sodium content.  Miso is also known to promote alkaline in the body and has been used to treat certain types of heart disease and cancers.

Green Soup

1 bunch organic spinach
1 medium avocado
3 cloves garlic (pressed)
1 TB miso
1 TB raw tahini (sesame seed paste)
2 cups warm water

Put all ingredients into blender and whirl away.  Serves 2.

I also use cilantro or parsley, cumin…depending on what I have on hand.

Nothing smells more like the holidays than warm pies and fresh baked goodies.  Unfortunately, nothing feels more like the holidays than the extra baggage that comes with them.  Now your favorite desserts can be just as yummy and healthier, too – any time of year.

Photo by Mark Thomas

The Pastry Part

Whether you’re making cookies or pies, cakes or breads, there are more healthy options available to us than ever before.  Many store bought pie crusts are laden with trans fats and made from refined white flour.  Since whole grains are highly encouraged as a great source of fiber in our diet, let’s see how we can incorporate them here.

Unless you are sensitive to wheat (as in gluten intolerant), whole wheat flours are widely accessible – even at Trader Joe’s.  King Arthur and Bob’s Red Mill are two popular brands, or you can save by purchasing in bulk from your favorite health food store.

Another option is spelt flour, which can be substituted one for one to white flour.  Spelt is a distant cousin to wheat but can usually be tolerated by those with allergies.  Just like whole wheat, spelt has a high gluten content which is the protein that binds it all together.

You might also substitute oat flour, nut flours (by simply grinding nuts to a fine texture) or cornmeal in recipes. Other whole grain flours may be combined with all-purpose flour, but make sure you read up on it first to get the right lift and density.

The Inside Scoop

Pie filling is so versatile, but in keeping with my theme of seasonality, let’s talk apple and pumpkin (again.)  As mentioned in my post on pumpkin muffins, you can opt to roast your own, or use store-bought puree.  And when using apples, I tend to leave the peel on (only when organic) – as the skin contains more fiber and nutrients than the flesh.

Invariably recipes call for waaay too much sugar, which I not only reduce in half, but substitute with healthier sweeteners that don’t spike the blood sugar. Agave nectar is a wonderful plant-based variety which comes from the same plant as tequila (no wonder I love it!)  No processing chemicals are used in its production, keeping its integrity as a whole food. One big advantage to using agave nectar over other sugars (even honey) is that it takes longer to reach our blood stream.  Controlling these levels is an important factor in lowering risk for heart disease and diabetes, reducing cholesterol levels, and managing our weight.  Wow.  And you can find it almost everywhere now.

Agave nectar can be used in almost every baking recipe, but since it’s a liquid, reduce the ’sugar’ amount by 25 percent. You should also cut back other liquids in recipes by same amount.  And again as a liquid, it will cook faster so reduce the oven temperature by 25 degrees.

In addition to baking, agave nectar is delicious in coffee, tea and…margaritas, of course.  Or hot mulled wine this time of year – another holiday scent which is timeless.

Just back from the market (it’s already crazy) but haven’t started my cooking yet (so I apologize for no photos.)  I did want to send this off in time for holiday prep – for both the budget and the waistline. I will only indulge you with healthful suggestions this week.  No extra calories required.

“Trimming” at home:

If you are hosting one of the major meals at your house, consider some of these options in your menu plan.

Have a strategy. You know not to go to the store hungry, but also take time to prepare a list of items you will need for your gathering.  If you can do this in advance (of Christmas, let’s say) – be on the lookout for pre-holiday sales.  Just today I got a 2-for-1 deal on pumpkin and cranberries.  And shop early – in the day.

Pick seasonal fruits and veggies. With produce, it’s key to know what’s in season to take advantage of better prices (not to mention all the health benefits, etc.)  Right now there’s an abundance of fresh apples, sweet potatoes, onions, carrots, persimmons and pomegranates.  Corn and tomatoes are out, but if you find they are absolutely essential, buy them canned or frozen (organic, of course.)

Try a buffet. This is an economical way to serve many.  Start with the healthier foods at the beginning of your table, and ‘heavier’ items at the end.  People’s plates will usually be full of the good stuff by the time they reach the big-ticket section.  Just make sure you offer several choices of colorful veggies.

Remember, beverages have calories, too.  Especially alcoholic ones.  I have been known to sip here and there (to keep with the festive spirit, of course) and when cooking, it’s easy to lose track.  Just 4 ounces of wine adds up to 100 calories, and come on – that’s barely an aperitif for some.  Be kind to your liver and remember moderation.

Make your own dessert.  Ah, my favorite subject.  Some of the sugar-laden, trans fat pies I’ve seen out there continue to feed this recession!  Even store bought pie crusts can fetch up to $4 a piece, vs. about $1 for homemade (and so much tastier, too.) If you’re intimidated by baking, tomorrow’s post will contain some healthful tips in part 2 of our series this week.

Sorry for missing a week. I was enjoying the good life in Hawaii and haven’t quite mastered the remote blog mechanics just yet.  But more on that later!

Periodically I will jump back on my soap box to eschew the virtues of eating organic and sustainable foods.  This morning the New York Times provided yet another compelling article which highlights the hazards of melamine – found in much of the human food chain – especially imported from China.  In summary, this dangerous chemical is infecting many of our staples, which is of even greater concern to young children.

Of course we know about this product from the pet food recall last year which killed thousands of dogs and cats.  But melamine seeps its way into our own agriculture through conventional fertilizers, and can affect not only the beef we consume, but the milk from cows and eggs from chickens who eat contaminated feed.

Bottom line (again) is to stick with trusted food sources which are locally grown. Personally, I am not feeling too confident about many of China’s assurances these days…and my body is my temple.

>> Just in time for Turkey Day – check out this Sam Fromartz’ post on how to order local items, from fresh greens to the big bird.

Wait!  Don’t send your pumpkin to the compost pile without extracting the fleshy goodness inside.  There are a variety of ways to use pumpkin,  the least of which is in baking.  The moisture is absorbed beautifully by whole grains, making the end result moist and tender.

Pumpkin is highly nutritious and most noted for its seeds, which are full of protein and EFAs (essential fatty acids.)  But the meat itself also has many health properties. It helps prevent cancers, cataracts, and regulates blood pressure.  Key nutrients are calcium, iron, magnesium and beta-carotene, which explains why it prevents visual impairment.

Your recipe will determine the preparation of the pumpkin. For baking I prefer to roast it to bring out golden, caramel flavors. The best pumpkins for baking are sugar pumpkins which tend to be a little smaller than the ones we use for carving.  To bake, cut in half and scoop out all the pulp and seeds (save those for toasting.)  I sprinkle a splash of olive oil on top and bake at 350 until tender (which could take up to an hour.)   Once cooled, you will have enough for the following recipe, and maybe more for a vegetable curry.

Pumpkin Muffins

2 C whole wheat flour
1 tsp. baking soda
½ tsp. baking powder
½ tsp. salt
½ tsp. cinnamon
½ tsp. ground cloves
¼ tsp. nutmeg
½ C unsalted butter
¾ C Sucanat or brown sugar
3 large eggs
1 tsp. vanilla extract
1 C fresh or canned pumpkin (you can also use sweet potato)
1 C chopped nuts (walnuts or pecans are best)
Pumpkin seeds

Preheat oven to 375 degrees.  Prepare two muffin tins with liners.

Whisk together first seven ingredients in medium bowl.

Cream butter and sugar in mixing bowl until light and fluffy.  Beat in eggs one at a time, scraping sides and bottom of bowl.  Mix in vanilla and pumpkin.  Add dry ingredients, blending gently until moist.  Stir in nuts.

Scoop batter into muffin cups and top each with pumpkin seeds.  Bake until toothpick comes out clean, approximately 22-24 minutes.  Remove from oven and cool on rack for five minutes before removing muffins from pan.

>>Let me know if you have a favorite recipe for toasting the seeds!