It's the Great Pumpkin!

Staying on track with the Halloween theme this week, I thought I'd give a quick shout out to both Charlie Brown and the nutrient-packed pumpkin. Can't get much better than this bright orange winter squash when it comes to health benefits and taste. Pumpkin blows many other vegetables away with it's beta-carotene/carotenoid content -- carotenoids are a type of antioxidant that helps prevent disease/cancer and gives pumpkin its vibrant color. Pumpkin also contains other types of antioxidants, lutein and ziazanthin which promote eye health and lower the risk of macular degeneration. Pumpkin blows nutritional charts out of the water in vitamin C and potassium and is a good source of dietary fiber. Surprisingly, canned pumpkin is much higher in beta-carotene (vitamin A) -- nearly 10 times greater thanks to its nutrient concentration and low water content. Pumpkin's a healthful addition to muffins, pies, cookies, and breads as well as just on it's own. Cut into chunks and roast it up just like you would squash (drizzle with a little olive oil, salt and pepper) for a nutrient-rich side dish or to toss into a seasonal salad. Make a pureed pumpkin soup spiced with curry and diced apple. And don’t forget about pumpkin seeds which contain heart-healthy omega-3 fats and may help lower cholesterol levels. Love those crunchy little suckers, but think of them like you do nuts...a little goes a long way. They pack in alot of healthy fats and protein, but can also rack up in calories quickly so aim for a small handful per serving. Don't trash the seeds after carving your pumpkin, here's an easy recipe for roasting them.

Roasted Pumpkin Seeds
INGREDIENTS 1 tablespoon unsalted butter, melted
1/2 teaspoon garlic powder
1/2 teaspoon chili powder or paprika
2 teaspoons Worcestershire sauce
2 cups raw whole pumpkin seeds
season with salt to taste
DIRECTIONS Preheat oven to 275 degrees F. Combine the butter, spices, Worcestershire sauce and pumpkin seeds. Mix thoroughly and place in shallow baking dish. Bake for 1 hour, stirring occasionally.
Makes about 10-12 servings
Nutrition facts: 210 calories, 17g fat, 3.5g saturated fat, 1g fiber, 12g protein

Finding the Health in Halloween

Trick-or-treat people! We're about to hit that infamous day of the year when munchkin-sized ghosts and goblins (or Don Drapers and Sarah Palins) and sugary-sweet candy corn and toostie roll pops come out with a vengenance. And I LOVE everything about it.

Yup, this nutritionist adores Halloween, the day of everything-orange-and-black...spooky, scary, fun, and loaded with any dietitian's and dentist's dreaded nightmare...endless heaps of candy.

If you didn't get a chance to read my monthly e-newsletter, here's the piece I wrote in praise of this frightful annual holiday. Have a read and rejoice in finding a little bit of health in this year's Halloween! (and if you're not signed up for my newsletter, click here and scroll to the bottom to get on the list!)

I'll come out and say it, I love Halloween. Odd words coming from a nutritionist, but it's always been one of my favorite holidays (maybe I'm just a sucker for dressing up and carving pumpkins). And I'm not gonna lie, I like a little candy once in a while too. There's a time and a place for a few milk duds, sweet tarts, candy corn or peanut m&ms -- wrapped up in black and orange packaging, they bring back trick-or-treating memories from childhood. Sure, on a daily basis, candy isn't something I encourage or take part in -- most of candy's ingredients are void of any decent nutritional value. But here's the healthy catch with Halloween: a) it's 1 day a year b) Halloween candy usually comes in bite-size, baby portions. Genius! Actually, these mini-sized candy bars or boxes are what actual portions should be. Two or three, and you're golden...you've gotten your sweet tooth fix and haven't gone crazy on the calories. Halloween can absolutely teach us something about healthful indulgence: baby bites = smart portions.

Here's a quick run down of your fave Halloween candies and their calorie counts:

• candy corn (1 serving, 22 pieces) 140 calories, 0 grams fat


• fun sized snickers or milkway (1) 75calories, 3.5 grams fat


• fun sized m&ms (1 pack) 90 calories, 4.5grams fat twizzlers (3 pieces) 130 calories, 5 grams fat


• peppermint pattie minis (2 pieces) 110 calories, 2 grams fat


• reese's peanut butter cups (3 minis) 90 calories, 7 grams fat


• snack sized butterfinger (1) 100 calories, 4 grams fat


• fun sized raisinets (1 pack) 65 calories, 2.5 grams fat


• fun sized goobers (1 pack) 85 calories, 5 grams fat

I'm obsessed...

You know when you've found a hidden gem of a restaurant or bar when you get giddy just thinking about it...and can't stop talking about it all week long. Earlier this week I had the good fortune of discovering the wine bar downstairs from Peasant, a rustic Italian restaurant -- with phenomenal food -- in Nolita. The wine bar was just as phenomenal. The perfect setting for my friend's birthday, for a date, or just for grabbing a glass of wine and some antipasti nibbles with friends on a chilly autumn evening. The cavernous, candlelit interior, wooden tables and extensive wine list warmed me up super fast. The vibe is laid-back and friendly and the food is perfectly simple. I hear crowds can get kind of rowdy late night, but this is definitely one place to check out sometime soon.

And on a random side-note, I'm also obsessed with my friend's band's hit song and video "Obsessed with You" . Check out the Orion Experience on itunes, their songs were recently featured on the Hills and they frequently play in NYC and LA. They rock!