Pumpkin Spice Waffles

These waffles are brimming with pumpkin flavor, making them perfect for upcoming fall weekends. It’s also a great recipe to have on hand when you find yourself with extra pumpkin puree.

To keep these waffles on the nourishing side, I subbed in a half-cup of whole-wheat flour and cut down on the typical amounts of oil and sugar, which makes them slightly sweet, but still packed with pumpkin flavor. Since pumpkin puree can often weigh down baked goods, I also call for separating the eggs: beating the whites until stiff peaks form, then folding them into the prepared batter. This extra step creates light, crispy waffles, so while it may be tempting to skip it, don’t.

For a weekday timesaver, make a double or triple batch of these waffles, then freeze the extras for quick reheating during the week. Trust me, nothing says good morning on a crisp fall day like these pumpkin spice waffles. Chopped pecans and a drizzle of pure maple syrup are the perfect topping, but truth be told, I’ve been known to devour them plain, straight from the waffle iron.

Pumpkin Spice Waffles
Yield: About 5 waffles

2 large eggs, separated
1 1/4 cups milk
3/4 cup 100% pumpkin puree (not pumpkin pie filling)
3 tablespoons canola oil
2 tablespoons 100% pure maple syrup
1 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 teaspoon baking soda
1 1/2 teaspoons baking powder
1/8 teaspoon salt
1 1/2 teaspoons pumpkin pie spice

Maple syrup, for topping
Chopped pecans, for topping

Preheat waffle maker.

Whisk together the egg yolks, milk, pumpkin puree, canola oil and maple syrup. In a separate bowl, whisk together the flours, baking soda, baking powder, salt and pumpkin pie spice.

Slowly mix the flour mixture into the pumpkin mixture and stir until smooth, taking care not to overmix.

In a separate large bowl, add the egg whites and beat with an electric mixer (or whisk vigorously by hand) until stiff peaks form, about 3 to 4 minutes. Gently fold the egg whites into the batter until just combined.

Lightly spray your waffle iron with cooking spray or oil, then ladle the waffle mixture in. Cook per manufacturer instructions and repeat with remaining batter. Serve with maple syrup and chopped pecans, if desired.

Per waffle (5): Calories 306; Fat 12.2 g (Saturated 2.1 g); Cholesterol 79 mg; Sodium 183 mg; Carbohydrate 41.2 g; Fiber 2.2 g; Sugars 9 g; Protein 8.8 g

Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.” 

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Nutrition News: Autumn Weight Gain, Salt Reduction, Kids and Online Ads

Adver-games exposed
Once upon a time, parents’ fears about advertising’s sneaky effects on their kids were more or less confined to TV ads. Nowadays food and drink companies are able to reach kids online in ways parents aren’t even aware of — and research indicates that exposure to these marketing efforts does influence kids’ consumption habits. Writing in the Washington Post, nutrition expert Casey Seidenberg ticks off a few of those methods. They include using “adver-games” featuring the products, directing kids to their products to retrieve “codes” and incentivizing them to invite their friends to play; using GPS tracking and notifications to push coupons and discounts to them on their phones based on their locations; using social media to track and reach them and encourage them to influence others in their peer network; and collecting and analyzing kids’ personal data via mobile apps to better target them and build loyalty. Creepy.

Don’t let your weight rise in fall
In autumn, as the weather turns crisp and cool, many of us find ourselves putting on a few pounds, which doesn’t feel cool at all. Writing in U.S. News and World Report, Healthy Eats nutrition xxpert Toby Amidor offers tips on how to battle the seasonal bulge. Among them: Make lighter versions of fall-favorite baked goods (halve the butter and sub in nonfat plain Greek yogurt). Stay active (take an indoor exercise class; hop on that dusty treadmill). Don’t go nuts on the Halloween candy (buy a kind you don’t like to hand out the kids, so you’ll be less tempted to eat it yourself). Lighten up those comfort foods you crave (cut calories and fat by using leaner meats). Don’t OD on takeout, delivery or fast-food meals just because life is busy (plan and prep your own meals ahead of time instead).

Strategic salting
Confused about how to respond to the FDA’s recent move to reduce the recommended daily sodium intake from 3,400 milligrams to 2,300 milligrams (1,500 milligrams for those with, or at risk for, hypertension)? Chefs and dietitians consulted by the Wall Street Journal suggest cooking from scratch using fresh ingredients at home so you can control the amount of salt added to foods; limiting salty ingredients (like anchovies and capers) and balancing them with high-potassium foods (like leafy greens and potatoes); switching from granulated salt to flaked sea salt (larger crystals mean less sodium per pinch); avoiding salty snacks, cured meats and sneakily sodium-packed canned foods; and using herbs, spices and other ingredients to add flavor. That’s not to say you need to avoid salt altogether, unless you have a medical reason to do so. Our bodies need some salt — just don’t overdo it.

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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6 Ways to Use Canned Pumpkin in Healthy Fall Meals

If you’re daunted by the idea of cooking with fresh pumpkin or squash, we can’t blame you. Splitting, gutting and skinning a whole gourd with nothing more than a carving knife and a large spoon to scoop out the seeds is a time-consuming process — and completely unnecessary when you have pure pumpkin puree on hand. Luckily, one-half cup of unsweetened canned pumpkin contains roughly 50 calories per serving, which means it’s a great way to add creaminess to your favorite foods for very little additional fat or sugar. Better yet, it’s a quick and convenient method for imbuing each bite of pie, quick bread or pasta sauce with comforting fall flavor. Here are five easy ways to work rich pumpkin puree into your favorite dishes, from classic pumpkin pie to cheesy pumpkin biscuits.

Pumpkin Cheesecake
This creamy cheesecake is packed with pumpkin pie flavor but with a fraction of the fat as the original; it’s made with reduced-fat cream cheese and Greek yogurt.

Pumpkin Muffins
Instead of relying on fat for flavor, Ellie Krieger’s better-for-you muffins get their distinctively warm spiciness from molasses, dark brown sugar and a medley of ground spices. Low-fat buttermilk, canned pumpkin and just a touch of canola oil instill a moist tenderness in each of these wholesome pumpkin-seed-flecked muffins.

Pumpkin-Ginger Smoothie
Pumpkin and gingery are a match made in heaven, and this fiber-packed smoothie is no exception. After your first sip, you’ll notice a refreshing tang, thanks to a healthy dose of low-fat yogurt and a splash of apple cider vinegar. It’s a welcome change from the rich pumpkin desserts that tempt us during the fall months.

Squash Soup in Pumpkin Bowls
The creamy consistency of Food Network Magazine’s butternut squash soup resembles a bisque, but no cream is necessary. While the soup simmers, roast a few small baking pumpkins to use in place of bowls, and prepare an array of toppings, like fried onions, sage and pepitas, so each guest can customize his or her own serving.

Pumpkin-Parmesan Biscuits
It’s common to find pumpkin in sweet baked goods at this time of year, but less often in savory items — and yet the rich, complex and slightly spicy flavor plays so well with savory ingredients. Mix Parmesan cheese, pumpkin puree and heavy cream into your batter to get the full fall flavor of these moist biscuits. Surprisingly, one biscuit contains just 136 calories.

Pumpkin-Chocolate Chip Cookies
Kids love chocolate chip cookies, so this pumpkin-laced batch is a no-brainer for fall. A little bit of pumpkin puree goes a long way here (just one cup is needed for 60 cookies). Cinnamon, ginger, nutmeg and cloves lend a rich spiciness that you’d associate more with pumpkin pie, but it does wonders for chocolate chip cookies, too.

Penne Wise Pumpkin Pasta
Rachael Ray coats whole-wheat penne with a nutty pumpkin-cream sauce that’s enhanced with ample amounts of garlic and sage. Even a savory weeknight meal like this can benefit from a light sprinkling of cinnamon or nutmeg, so break out your fall spices when simmering the sauce.

Can’t get enough squash? Check out more recipes, tips and ideas on cooking and baking with pumpkin and other varieties of squash this fall:

A Mind “Full” Mom: Hidden Veggie Quesadilla
The Fed Up Foodie: Bread Dressing Stuffed Acorn Squash
Foodtastic Mom: Pumpkin Shepherd’s Pie
Dishin & Dishes: Thai Massaman Curry With Chicken and Butternut Squash
Devour: Combine Squash and Pasta for the Ultimate Fall Comfort Food
In Jennie’s Kitchen: Delicate Squash, Shiitake, Kale & Quinoa Salad
Swing Eats: Zucchini Soufflé (gluten-free)
FN Dish: The Very Best Ways to Put In-Season Butternut Squash to Use

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5-Ingredient Chicken Sausage with Braised Red Cabbage

While attending culinary school years ago, I learned how to make classic braised red cabbage with a lengthy ingredient list, including some foods the average cook doesn’t tend to keep on hand. But that doesn’t mean you should have to miss out on the comfort and deliciousness of braised red cabbage on any night of the week. A little sweet, a little briny, this fall-inspired dish will warm your tummy. The leftovers are even tasty when enjoyed cold when you’re super-hungry and in a hurry.

Red cabbage is a low-cal, low-carb vegetable, and an excellent source of vitamin C.

When selecting chicken sausage, look for “natural” varieties, which are widely available in stores now in different flavors, like apple. My favorite type of chicken sausage for this recipe is savory herb. I like to round out the meal with quinoa pilaf or garlic toast.

5-Ingredient Chicken Sausage with Braised Red Cabbage
Serves 4
Prep Time: 10 minutes
Cook Time: 30 minutes

12 ounces precooked chicken sausage links (4 links)
1/4 large red cabbage, sliced thin (about 4 cups)
1/2 large red onion, sliced thin (about 2 cups)
1 medium sweet apple, like Gala, peeled and cut into oversized matchstick pieces
2 tablespoons apple cider vinegar

Heat a large pot with a wide base on medium heat. Add 2 teaspoons neutral high-heat cooking oil, like canola, rice bran or grapeseed oil. When the oil is shimmering, add the sausage and brown on one side, about 3 minutes. Turn and brown another side, about 2 to 3 minutes. Turn and brown another side if possible, about 2 minutes. Remove from pan.

Add the cabbage, onion and apple to the pan, scraping the bottom of the pan with a wooden spoon as the water releases from the vegetables. Cook until wilted, stirring occasionally and reducing the heat to medium-low as needed, about 10 minutes. Add 1/4 cup water (or broth for added flavor, if you have some), vinegar, 1/4 teaspoon salt and pepper. Place the sausage on top. Cover, leaving slightly ajar. Simmer until the fruit and vegetables become wilted and are fork-tender, about 5 minutes. Slice the sausage on a cutting board and serve over the cabbage.

Per serving: Calories 265; Fat 10 g (Saturated 2 g); Cholesterol 65 mg; Sodium 666 mg; Carbohydrate 28 g; Fiber 6 g; Protein 18 g; Vitamin A 3% DV; Calcium 9% DV; Vitamin C 81% DV; Iron 12% DV

Michelle Dudash is a registered dietitian nutritionist, Cordon Bleu-certified chef consultant and the author of Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love.

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Grapes for Dinner: Sauteed Chicken with Roasted Grapes and Onions

This time of year, dozens of clusters of green and purple grapes take over the outside wall of my garage. I pop them into my kids’ lunches every day for weeks at a time and serve them again as an after-school snack. They also make an easy appetizer, set out in a pretty bowl with a hunk of good cheese. Inevitably, though, my family’s ability to eat endless amounts of raw grapes starts to wane. Before I know it, the fruit is spilling out of my refrigerator and I’m racking my brain to find new uses for it.

Most recipes for grapes — jellies, jams and desserts — call for combining them with a lot of sugar. These uses also often dispense with the skins, which provide healthy fiber. Besides containing fiber, grapes are an excellent source of antioxidants known as polyphenols, which are associated with a reduced risk for developing several types of cancers.

To retain all that healthy goodness, it was time to think beyond dessert. That’s when I came upon the idea of roasting grapes to make savory compote. Bonus: That would help me sneak grapes into dinner too.

Roasting grapes at high heat intensifies both their flavor and sweetness. For balance, I mix them with a little balsamic vinegar, some red onion and a few sprigs of rosemary — an herb that grows just a few feet away from my wall of grapes. After they cook for 20 minutes in the oven, I’ve got a delicious topping for any type of meat. In this recipe, I’ve paired the compote with sauteed boneless, skinless chicken, which is low in saturated fat and an excellent source of protein, but this compote would also be a good match for pork tenderloin or chicken sausage. Leftover roasted grapes are tasty spooned onto rye crackers spread with goat cheese or ricotta cheese — lunch for the adult set.

Sauteed Chicken with Roasted Grapes and Onions
Serves 4

1 pound mixed small red and green grapes (halved, if large)
1 small red onion, quartered lengthwise and cut crosswise into 1/4-inch pieces
4 sprigs rosemary, plus extra, for garnish
2 tablespoons olive oil
2 teaspoons balsamic vinegar
Coarse salt and ground pepper
1 1/2 pounds boneless skinless chicken breasts
1/2 cup dry white wine
1 tablespoon cold butter

Preheat oven to 450 degrees F. On a rimmed baking sheet, toss grapes and onion with rosemary sprigs, 2 teaspoons oil, balsamic vinegar, 1/8 teaspoon salt and 1/4 teaspoon pepper. Roast 20 to 25 minutes, turning once halfway through baking time.

Meanwhile, cut chicken breasts in half horizontally. Place meat between two sheets of plastic wrap. Pound with the smooth side of a mallet until meat is about 1/4 to 1/2 inch thick. Season with 1/4 teaspoon salt and 1/4 teaspoon pepper.

In a large nonstick skillet, heat remaining 4 teaspoons oil over medium-high heat. Cook chicken until golden-brown and cooked through, 3 to 4 minutes per side. Remove and keep warm.

Add wine to skillet; cook over high heat until reduced by three-quarters, about 2 minutes. Remove from heat; let cool 1 minute. Add butter; swirl until butter is melted, about 30 seconds. Spoon sauce onto plates; top with chicken. Serve chicken topped with roasted grapes and red onions. Garnish with additional rosemary and serve immediately.

Per serving: Calories 432; Fat 15 g (Saturated 4 g); Cholesterol 132 mg; Sodium 955 mg; Carbohydrate 30 g; Fiber 3 g; Sugars 22 g; Protein 40 g

Abigail Chipley is a freelance recipe developer, writer and cooking teacher who lives in Portland, Ore.

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Kombucha: Good or Bad?

With the exploding popularity of fermented foods, it’s likely that kombucha has ended up on your radar or even in your fridge. But is this drinkable fermented tea worthwhile?

The Good
A concoction of tea, sugar, fruit juice, bacteria and yeast are combined to create a pungent and slightly fizzy beverage. Homemade and store-bought versions require a jelly-like substance known as the “mother” or “scoby,” which introduces bacteria and yeast into the flavored liquid that’s then allowed to ferment. This drink is often touted for its tummy-pleasing probiotics plus numerous B vitamins. Some blends also include additional fiber and Omega-3 fats from add-ins like chia seeds, greens, herbs and algae.

The Bad
A potential downside of these drinks is the wide range of nutritional variation. Depending on the ingredients, calories can range from 60 to 160 per (16 fluid ounce) bottle. The fermenting process also creates a small amount of alcohol. Though they are desirable for their probiotic content, these beneficial bacteria are destroyed by pasteurization. Unpasteurized or “raw” varieties are available but could pose a food safety risk, as potentially harmful bacteria could grow in the liquid. For this reason, folks with weaker immune systems, including young children, elderly people and pregnant women, should steer clear.

The taste of these drinks also gets mixed reviews and often is described as sour, earthy and vinegary.

The Verdict
If you can stand the pungent flavor of these drinks, there’s nothing wrong with swigging certain types of kombucha. It’s wise, however, to check nutrition facts before sipping.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Greek Pizza with Pour-able Crust

Yes, you really can make and bake homemade pizza crust in less than 30 minutes! The trick is whipping up a pour-able crust: Eggs, milk and salt combine with a cup of flour to produce a mix that can be poured right into a rimmed baking dish. Leavening is provided by the two protein-rich eggs. The final baked crust is chewy and satisfying.

For this pizza, I was going for a Greek theme, so I went for toppings like roasted eggplant and bell peppers; my cheese of choice was feta, and I grabbed a can of artichokes from the pantry. For a bit more flavor from Greece, I added mint and lemon as fresh toppings. (You’ll love the way a few squirts of acidic lemon juice brighten up the hearty flavors of fall all season long.)

While eggplant is often thought of as a summer vegetable, I love it when the weather gets cooler too. Its sturdy structure melts into stews and baked pastas, providing almost-creamy texture; plus, it beefs up the nutrition of nourishing autumn dishes with fiber, copper, folate, magnesium and potassium. Eggplant also contains flavonoids (antioxidants), which may fight against viruses and damaging bacteria. So it could be smart to add eggplant to your menus right as cold-and-flu season gets going.

Whatever you add to your pizza, just don’t ever try tossing this crust into the air before baking it!

Greek Pizza with Pour-able Crust
Makes 4 servings

1 Japanese eggplant, sliced in 1/4-inch round slices
1/2 teaspoon salt, divided
1 bell pepper, sliced in 1/4-inch round slices
2 teaspoons canola oil, divided
2 tablespoons cornmeal
3/4 cup whole-wheat flour
1/4 cup all-purpose flour
1 teaspoon dried oregano, crushed between fingers
Freshly ground pepper to taste
3/4 cup reduced-fat milk
2 eggs, beaten
8 canned artichokes from a 14-ounce can, drained, rinsed and halved
1/4 cup thinly sliced red onion
1 cup cherry tomatoes, halved
2 ounces (1/2 cup) feta cheese
Fresh mint leaves and lemon wedges (optional)

1. Heat oven to 400 degrees F. Line two large rimmed baking sheets with parchment paper.
2. Place eggplant slices in a colander in the sink, sprinkle with 1/8 teaspoon of salt; flip slices and sprinkle with 1/8 teaspoon of salt. (This step helps remove the bitterness in the eggplant.) Set aside while preparing peppers.
3. Place bell peppers in a large bowl and toss with 1 teaspoon oil. Place on one large rimmed baking sheet.
4. Rinse salt off of eggplant and pat dry with a paper towel. Place eggplant in bowl and toss with the remaining 1 teaspoon oil. Place on other lined baking sheet and place both sheets in oven and bake for 20 minutes, flipping halfway through cooking time.
5. Meanwhile, prepare a 10-by-15-inch (or 9-by-13-inch) rimmed baking sheet by spraying it with nonstick cooking spray; sprinkle with cornmeal; set aside.
6. In a large bowl, combine flours, remaining 1/4 teaspoon salt, oregano and black pepper. In a small bowl, combine eggs and milk; mix into flour mixture until well combined. Pour into prepared 10-by-15-inch baking sheet; even out dough. Top with roasted eggplant and bell peppers.
7. Bake for 10 minutes (or minutes for a 9-by-13-inch pan). Remove pizza from oven. Turn oven to broil heat setting.
8. Top pizza with artichokes, red onion, cherry tomatoes and cheese.
9. Broil until cheese is melted and golden, about 5 minutes. Watch carefully.
10. Top with mint leaves and lemon wedges if desired.

Per serving: Calories 224; Fat 6 g (Saturated 2 g); Sodium 467 mg; Carbohydrate 33 g; Fiber 5 g; Sugars 4 g; Protein 11 g

Serena Ball, MS, RD, is a registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com sharing tips and tricks to help readers find cooking shortcuts for making healthy, homemade meals. Her recipes are created with families in mind.

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