Wellness

Two new recipes for a healthy new year

December 29, 2011

Two new recipes for a healthy new year

Throughout my many years of living, I have been blessed to use health care for yearly check-ups or yearly screening tests.  Since the car accident, I have been a frequent flyer to Alegent Health’s ER (Bergan and Midlands), my doctor’s office, and Alegent Home Care.  I want to thank the doctors, nurses, and other health professionals and staff for their excellent care.  I also want to thank my co-workers for their support and prayers.  It is a wonderful day to feel good and return to life and work.

Just returning to work this week, I thought that I would begin with the most frequent request – recipes!

The two recipes I’m going to share with you today are easy to prepare, freeze well and contain pumpkin – which I’ve learned people either like or don’t. However, I hope you’ll give them a try. Often we think of pumpkin for Thanksgiving, but it is a winter squash.  Last time, I checked we are living through another winter (although it has been great weather so far).


Mini Pumpkin Cheesecakes

If you like cheesecake, you will enjoy the flavor of these mini cheesecakes.  Hopefully, the “mini” part encourages portion control.  (I know what you’re thinking: “you dietitians and your portion control.”) As you check the nutrient analysis, notice that just slight modifications, can make a big difference in calories, carbohydrate, and fat.

  • 12 reduced fat Vanilla Wafers
  • 8 oz. light cream cheese, softened
  • 2 eggs
  • 1 cup sugar
  • 1/2 cup canned pumpkin
  • 1/4 cup all-purpose flour
  • 1/2 tsp. nutmeg
  • 1/2 tsp. cinnamon

Preheat oven to 325 degrees. Line a 12-muffin pan with paper liners. Lay one Vanilla Wafer in the bottom of each cup, flat side down. Blend the cream cheese, eggs, sugar, pumpkin, flour, nutmeg, and cinnamon well. Fill each cup one-half full.

Bake for one hour. Cool for five minutes before removing to cool on a wire rack.

Makes 12 servings
Serving size: 1 mini cheesecake

Nutritional Content:
Calories: 139
Carbohydrate: 23 grams
Fiber: 1 gram
Fat: 4 grams
Saturated fat: 2 grams
Trans fat: 0
Protein: 3 grams

These cheesecakes can be modified to reduce calories, fat and carbohydrate (though my taste testers did prefer the original recipe). Splenda can be substituted for the sugar and fat free cream cheese can be substituted for the cream cheese. I have included the nutrient analysis for all variations.

Nutritional Content:
(sugar/fat free cream cheese)
Calories: 123
Carbohydrate: 23 grams
Fiber: 1 gram
Fat: 2 grams
Saturated fat: 0.5 gram
Trans fat: 0
Protein: 5 grams
Sodium: 156 milligrams
Nutritional Content:
(Splenda/light cream cheese)
Calories: 82
Carbohydrate: 23 grams
Fiber: 1 gram
Fat: 2 grams
Saturated fat: 2 grams
Trans fat: 0
Protein: 3 grams
Sodium: 112 milligrams
Nutritional Content:
(Splenda/fat free cream cheese)
Calories: 66
Carbohydrate: 8 grams
Fiber: 1 gram
Fat: 2 grams
Saturated fat: 0.5 gram
Trans fat: 0
Protein: 5 grams
Sodium: 156 milligrams

Oatmeal Pumpkin Muffins

Since the cheesecake recipe uses a small amount of canned pumpkin, I am including a muffin recipe to use the remainder.  The pumpkin muffin uses oat flour as a main ingredient.  Oat flour can be made at home using rolled oats – an easy way to add some heart healthy soluble fiber.

  • 2 cups oat flour (recipe below)
  • ¾ cup whole wheat flour
  • ½ cup sugar or Splenda
  • 2 tsp. pumpkin pie spice
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • ¼ tsp. ground cloves
  • 1 cup canned pumpkin
  • ¾ cup low fat buttermilk
  • 2 eggs
  • 2 Tbsp. canola or peanut oil

Preheat oven to 375 degrees. Using paper liners, line 12 muffin cups.

To make oat flour: measure two cups of Quaker old fashioned oats. Place in food processor and process until fine. Transfer oat flour to a large bowl and stir in wheat flour, sugar, spices, baking powder, and baking soda. Set aside.

In a medium bowl, whisk together pumpkin, buttermilk, eggs, and oil. Add pumpkin mixture to oat mixture all at once. Stir just until moistened. Batter will be thick and have some lumps. Spoon batter into muffin cup liners. Fill each muffin cup, 2/3 full. Bake for 20 minutes or until a wooden toothpick inserted in the center comes out clean. Cool on wire for 5 minutes. Then remove from muffin cups. Serve or freeze.

Makes 12 servings
Serving size:  1 muffin

Nutritional Content:
(made with sugar)

Calories: 158
Carbohydrate: 25 grams
Fiber: 3 gram
Fat: 4 grams
Saturated fat: 0.5 gram
Trans fat: 0
Protein: 5 grams
Sodium: 115 milligrams
Nutritional Content:
(made with Splenda)

Calories: 129
Carbohydrate: 18 grams
Fiber: 3 gram
Fat: 4 grams
Saturated fat: 0.5 gram
Trans fat: 0
Protein: 5 grams
Sodium: 115 milligrams

Enjoy!  Wishing you a healthy new year.

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