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.