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.

The Incredible, Edible, Equinox Egg

In my last blog post about New Orleans, I mentioned that I would post some recipes I used during my Dietetic Internship. Because tomorrow is the Spring/Vernal Equinox, and Easter is rapidly approaching, I am posting my favorite recipe for Cajun Deviled Eggs. While some more dexterous RDs are also accomplished in cooking, and generally love it, I do not fall into that category. For those non-expert-cooking types that are looking for a simpler dish to prepare, this is it. 

The origins of Easter, as with most of the major Christian holidays, are Pagan in origin. The Vernal Equinox (or Ostara to the Pagan community) is a seasonal marker for the beginning of Spring. This festival is a celebration of new growth, and eggs and bunnies appropriately represent the holiday due to their association with and symbolism of fertility.

Crack one open

Much like Pagan traditions, eggs have been associated with much myth over the years. Though an average large egg contains about 212 mg of cholesterol, high dietary cholesterol does not automatically equate to high serum (blood) cholesterol. Your serum cholesterol levels are more impacted by saturated and trans fats consumption. The fact is that eggs are one of the most nutrient-dense foods available. 

Eggs are rich in protein (about 6 g per egg), as well as A, D, and B vitamins, minerals like selenium, and carotenoids such as lutein and zeaxanthin. Egg yolks in particular are excellent sources of B12, riboflavin, and choline. These micronutrients are essential to brain development during pregnancy and memory loss as we age, and also assist with prevention of macular degeneration. Hens fed flax seeds are known to produce eggs that include omega-3 fatty acids, which are helpful in managing numerous chronic diseases.

The following recipe for Cajun Deviled Eggs can be a colorful, vibrant, festive offering for your Spring/Vernal Equinox and/or Easter/Ostara celebrations.

Cajun Deviled Eggs

Ingredients:

24 eggs

1 4.5 oz. can deviled ham

2.5 tablespoons (T) sweet pickle relish

2 T cider vinegar

2 T sugar (granulated)

2 T prepared yellow mustard

½ teaspoon (t) Tabasco sauce

½ t freshly ground black pepper

½ t salt

Paprika

Pimento-stuffed olives, sliced

Place eggs in a 10- to 12- quart Dutch oven. Add enough cold water to completely cover eggs. Bring to a full boil over high heat; immediately set a kitchen timer for 10 minutes. Reduce heat to maintain a low boil. Partially fill a large bowl with water and ice cubes. When timer sounds, drain eggs at once; place into ice water. Peel eggs as soon as they are cool enough to handle. Slice peeled eggs in half lengthwise; carefully scoop yolks into a 2-quart bowl. Place whites on a serving platter and set aside. Add all remaining ingredients except paprika and olives to yolks. Using back of a fork, mash yolks until blended. Using a spoon, fill each white with a portion of filling, rounding off top. Or, for a more elegant presentation, spoon filling into a pastry bag fitted with a 1/2-inch star tip and pipe filling into whites. Sprinkle stuffed eggs with paprika; place an olive slice in center of each. Makes 48 stuffed egg halves.

Recipe from Cajun-Creole Cooking, Terry Thompson-Anderson, Shearer Publishing, 2003 

For more information, see The Incredible, Edible Egg.
For a full archive of my Nutrition articles for OKRA Magazine, click here.