Healthy Halloween Eating (Pumpkin-Pecan Oatmeal with Pears)

Emotional eating connected to a season or a holiday can become particularly demonic at this time of year. For individuals struggling with long-term issues with weight, Halloween and the following food-filled holiday season may lead to frightening consequences in physical and psychological health. I wrote the following article for individuals who opted for bariatric surgery, often after decades of struggling with morbid obesity. However, the suggestions offered are relevant to anyone interested in improving eating habits during this season of endless apple pies a la mode, pumpkin mocha lattes, and walnut banana breads ("Yes, I'll take another slice home, thank you so much!"). 

Bariatric surgery provides us with a life-altering tool toward health and wellness if we commit to it, but we also must find adequate coping strategies to manage the emotional and psychological challenges that emerge post-surgery. Now as the autumn season reaches its glorious heights of color, scents, and tasty offerings, a wide range of memories may begin to stir, many of which are bittersweet. For example, many of us may hold memories from Halloweens past as some of the most prominent of our childhoods. For those of us that struggled with weight, and often teasing, isolation, or bullying about size, we found a temporary escape in our trick or treating costumes, becoming someone else for that special night. The autumn season still conjures potent imagery and feelings for many of us now as adults. Symbolically, holidays like Halloween and food-centric Thanksgiving may come to represent “my old life.” Post-surgery, patients may feel a sense of deprivation, loss, and resentment over the ability to enjoy certain fall foods. After a while, protein supplements and other types of “replacement foods” may seem like poor substitutes for the seasonal dishes others are enjoying. But, it doesn’t have to be that way. The authentic foods and flavors of autumn can work in the post-op diet, with some effort and planning. This whole-grain-based breakfast recipe for Pumpkin-Pecan Oatmeal with Pears is an example. 

Pumpkin-Pecan Oatmeal with Pears

Ingredients:

1 cup non-fat milk

½ cup non-fat powdered milk

½ teaspoon pumpkin pie spice

1 cup quick cooking oats (uncooked)

½ cup canned pumpkin puree

2 cups canned pears in juice (diced)

2 tablespoons sugar substitute (Splenda)

8 ounces light vanilla yogurt

2 tablespoons finely chopped pecans

Directions:

Combine skim milk and powdered milk, sugar substitute, and pumpkin spices in a saucepan on medium heat for 2 to 3 minutes and bring to the boiling point, stirring occasionally. Add oatmeal and heat for about 30 seconds. Add pumpkin pulp, pecans, vanilla yogurt, and pears and mix. Continue to heat about another minute, until oatmeal is heated through.  (This recipe serves 4 and provides 11g protein per serving.)  

Breakfast post-surgery presents the dual challenges of maintaining adequate protein intake and fending off boredom in food choices. Think of Halloween and dress everyday breakfast ideas up in some new creative outfits.  Transform your basic egg dishes into Cajun deviled eggs, sweet potato or kale and tomato frittatas, or give tofu a try in a veggie scramble. Swirl some canned pumpkin and pumpkin pie spice into your Greek yogurt or cottage cheese for a seasonal treat.  Also, consider “non-breakfast” foods for breakfast, especially high-protein whole grains like quinoa and amaranth, fish dishes (consider heart-healthy smoked salmon), and roasted chickpeas.

Remember: Navigating holiday eating is about making choices, not deprivation. If you love Halloween and the autumn season, there is no need to give up one of your favorite times of year due to the “candy dilemma.” If you had bariatric surgery, why risk dumping syndrome or overindulging by having Halloween candy around in the first place? Instead of tempting yourself with bowls of candy, give out small toys to your trick or treaters. You made the decision to have bariatric surgery to improve your health and quality of life. Embrace new coping strategies and make better lifestyle choices to enjoy a fuller, healthier life post-bariatric surgery. 

 

The Precious Little Pumpkin (M. Blacke)

Recipe Source: Yummly.com.

Pumpkin Passion II

Reprinted from my latest article in OKRA Magazine, accessible here.

Put simply, it’s not just about pie anymore. (However, if you want a pumpkin pie that will stand out from the rest, click here.) Though pumpkin is traditionally made into pies and other Halloween and Thanksgiving staples across the United States and Canada, it can be used to make so much more. From the sweet to the savory, pumpkin is growing in popularity as a prominent ingredient in soups, sauces, breads, casseroles, soufflés, ice cream, chili, muffins, pancakes, risotto, biscuits, and various beverages. Need gluten-free? Check out this recipe for GF pumpkin spice muffins here courtesy of California Raisins. Improve your nutritional status and blend flavors creatively with these pumpkin enchiladas from Perre Magness of The Runaway Spoon.

Perre’s Chicken Enchiladas with Pumpkin Sauce. Photo courtesy Perre Magness of the Runaway Spoon.

Recommendations from this Registered Dietitian (RD):

1)    Experiment with the natural versatility of this nutrition superstar. Combine pumpkin with other flavors: tomatoes, chiles, garlic, butter, orange, olive oil, parmesan cheese, cream (in moderation), herbs (cilantro, sage, rosemary), bacon, pancetta, beef, lamb, and spices (ginger, cinnamon, nutmeg, allspice). The pumpkin syrups mixed into your favorite seasonal lattes and alcoholic beverages? DON’T COUNT!
2)    Use canned pumpkin in place of mashed pumpkin in any recipe. [Note: Don’t confuse canned pumpkin filling with pumpkin pie filling!] Canned pumpkin filling is cooked down to reduce water content and can be used in recipes for soups, breads, and muffins. Need ideas? Mix canned pumpkin with low-fat or non-fat yogurt, or with applesauce. Drizzle with honey and add raisins or nuts.
3)     Don’t like pumpkin? Other carotenoid sources include bell pepper, baby carrots, dried apricots and prunes, cantaloupe, watermelon, mango, and persimmon. (Remember: look for vivid color.) Or give pumpkin seeds (pepitas) a try. Add them dried (roasted or toasted) to savory or sweet dishes, adding healthy fats to your plate. Sprinkle pumpkin seeds on salads or eat them as a snack.
4)    Size matters. The larger the pumpkin, the less flavor its flesh will possess. Use smaller (and darker) pumpkins for flavor in cooking and baking, and use the large pumpkins for Halloween jack-o-lanterns and other seasonal decorations. For example, a large hollowed-out pumpkin makes a very functional and festive serving container for soup or chili.
5)    As with sweet potatoes, eating pumpkin with small amounts of “healthy” fat (like olive oil) will increase the absorption of beta-carotene, associated with numerous health benefits. [Note: Avoid excessive boiling of pumpkin as it results in sogginess.]

The great pumpkin. Photo: Rock Gumbo

It may be all of those years watching “It’s the Great Pumpkin, Charlie Brown” that have made the pumpkin such a favorite of mine. But more than just its link to Halloween, the pumpkin belongs to American culture and reflects that in its diversity of colors, shapes, and sizes. Take the opportunity to frequently add pumpkin to your plates this season as well as your Halloween festivities.

For the full article on Pumpkin Passion and Gourd Envy (!), see OKRA Magazine here.

For a full archive of my Nutrition articles, click here.

Pumpkin Passion and Gourd Envy

Pumpkin Passion and Gourd Envy...covered in my latest article on pumpkins for OKRA Magazine and found here.

Gourd envy? A pumpkin pile.

Photo courtesy of Daniel Belvedere, Jr.

Gourd envy can hit hard at this time of year. Not familiar with the term? Growing up in New England, it is a relatively common phenomenon. In fact, just days ago, I learned that not only did one of my mature and responsible registered dietitian (RD) friends have gourd envy, she had also perpetrated a fraud upon some of her neighbors in order to swipe an enormous, majestic pumpkin from their yard and keep it for herself. Of course, in her frenzied state, she didn’t realize such a hefty pumpkin theft would be noticed right away in such a small, familiar group of neighbors, cause a blind panic, and require her to incorporate the stealth of a serial killer dumping a body in the woods to keep her guilt (and large prize) contained.

I can relate. I see a plump pumpkin or grinning jack-o-lantern and I’m five years old again, ready to hit the town in Halloween attire and trick-or-treat for a bursting sack of candy. Now, as an RD, it’s not the candy, but the fondness for pumpkins that persists.

Along with gourds and squashes, pumpkins are members of the plant family Cucurbitaceae. Considered winter squashes, pumpkins are larger and slower growing than summer squashes. Winter squash is hard, with a thick, tough skin or rind that needs peeling away from flesh. Pumpkin rinds tend to be smooth with light vertical ribbing.

Pumpkins range in size from less than a pound to more than 1,000 pounds. (Currently, the world record is held by a 1,810-lb. Atlantic Giant pumpkin.) As with size, pumpkins also vary considerably in shape (from spherical to oblong) and color (hues of orange, yellow, green, red, white, and grey).

Native to North America, pumpkin remains dating back approximately 6,000 years ago have been found in Mexico. Today, Antarctica is the only continent that cannot produce pumpkins.

Pumpkin festivals are abundant across the United States, including some notable Southern locations like Pumpkintown in Athens, Tennessee; Stone Mountain in Atlanta, Georgia; and annual pumpkin celebrations in Katy, Texas; Central Alabama; Bowling Green, Kentucky; and Milton, West Virginia. Refer to all things pumpkin in Louisiana here.
 
As for cooking, the pumpkin is a versatile food: its fleshy shell, leaves, seeds, and flowers are all edible. Small pumpkins are sweeter, with less fibrous flesh than larger pumpkins; jack-o-lantern-sized pumpkins are often considered too wet, fibrous, and bland for eating. Beyond that, an internal flame from a Halloween pumpkin may result in an unpleasant burned flavor when cooked.

Ripe pumpkin flesh can be steamed, boiled, pureed, mashed, sautéed, fried, microwaved, baked, roasted, braised, broiled, griddled, stuffed, and baked/roasted. A pumpkin can be cut into chunks, slices, wedges, sectioned, or cooked whole.

Pumpkins are not just about decoration. The pumpkin is a versatile nutritional superstar, full of beneficial nutrients and phytochemicals. As with sweet potatoes, natural foods with dark orange flesh are rich in pigments producing such color, as well as the cancer-fighter and antioxidant beta-carotene (a precursor to vitamin A).

One cup of cooked pumpkin (boiled, mashed, and without salt) contains 49 calories, 3 grams fiber, 2 grams protein, 2 mg sodium, and has no saturated fat or cholesterol. In addition to providing beta-carotene, pumpkin is rich in vitamins C, E, and B-complex, as well as the minerals potassium, iron, copper, calcium, magnesium, and phosphorus. Translation? Pumpkin is a nutrient powerhouse: a low-calorie, low-fat source of dietary fiber, which can benefit heart health, aid in digestion, boost mood, enhance immunity, and promote weight loss.

Because pumpkin is packed with beta-carotene, a fat-soluble carotenoid, pairing it with a healthy fat (like olive oil) will boost absorption. That may sound like dry science, but this pumpkin cornbread demonstrates the concept deliciously.

For my full magazine article on pumpkins, click here.
For a full archive of my Nutrition articles for OKRA Magazine, click here.