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Healthy Recipes: Pumpkin Pie Greek Yogurt Parfaits

Pumpkin Pie Greek Yogurt Parfaits

Prep Time: 15 minutes Cook Time: 30 minutes

Total Time: 45 minutes Serves: 4 parfaits

Ingredients

Parfaits

1 can (14 oz) pumpkin puree

2 eggs

1 tablespoon lemon juice

¼ cup unsweetened almond milk

¼ cup pure maple syrup

1 ½ tablespoons pumpkin pie spice

½ teaspoon salt

2 cups vanilla Greek yogurt

Optional Toppings

Pumpkin Spice Granola

Maple syrup

Extra nuts (pecans, walnuts, almonds)

Instructions

  1. Preheat the oven to 350 degrees.
  2. In a large bowl, combine the pumpkin puree, eggs, lemon juice, milk, maple syrup, pumpkin pie spice and salt. Stir until thoroughly combined. Pour the mixture into a baking dish. Bake for 30 minutes. When baking is complete, let the mixture cool for at least 10 minutes.
  3. To assemble the parfaits, layer ¼ cup of the pumpkin mixture into the bottom of a small glass or jar. Then, layer ¼ cup of the yogurt over the pumpkin mixture. Repeat with another layer each of pumpkin mixture and yogurt.
  4. Top each parfait with pumpkin spice pecan granola, a drizzle of maple syrup, and extra nuts if desired.

Serving size: 1 parfait

Nutrition Information (per serving):

Calories: 197 Fat: 2.7g Carb: 34.2g Fiber: 3g Protein: 10.7g Sugar 24.6g Sodium: 368mg

Watch how it’s made:

In this video, Erica went the extra mile and made a Pumpkin Spice Pecan Granola. Excessive? Yes. Worth is? Yes.

Pumpkin Spice Pecan Granola

Prep Time: 5 minutes

Cook time: 30-40 minutes

Total time: 45 minutes

Serves: 10 servings

Ingredients

3½ cups old fashioned oats

⅓ cup shelled pepitas (pumpkin seeds)

½ cup pecans chopped

2 tablespoons pumpkin pie spice

¼ teaspoon salt

¼ cup coconut oil, melted

⅓ cup pure maple syrup

Instructions

  1. Preheat oven to 300 degrees.
  2. In a large bowl, combine the oats, pepitas, pecans, pumpkin spice, and salt.
  3. In a small bowl, whisk together the coconut oil and maple syrup.
  4. Pour the wet ingredient mixture into the dry ingredients. Using a large spoon or spatula, stir the oat mixture is evenly coated.
  5. Spread the granola mixture out evenly on a large nonstick baking sheet.
  6. Bake in the oven for 35- 45 minutes. Check on the granola every 15 minutes and give it a quick stir with a large spoon each time. Granola should be crispy and golden brown when done.

 

Serving size: ⅓ cup

Nutrition Information (per serving):

Calories: 233 Fat: 11.6g Carb: 29.8g Fiber: 3.5g Protein: 4.9g Sugar 7.2g Sodium: 78mg

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Healthy Recipes: Simply Delicious Chili

Simply Delicious Chili

Prep Time: 20 mins Cook Time: 40 mins

Total Time: 1 hour  Yield: 4 to 6 servings

 

Ingredients

2 tablespoons olive oil

1 medium red onion, chopped

1 large red bell pepper, chopped

2 medium carrots, chopped

2 ribs celery, chopped

1/2 teaspoon salt, divided

4 cloves garlic, pressed or minced

2 tablespoons chili powder

2 teaspoons ground cumin

1 1/2 teaspoons smoked paprika

1 teaspoon dried oregano

1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes*, with their juices

2 cans (15 ounces each) black beans, rinsed and drained

1 can (15 ounces) pinto beans, rinsed and drained

2 cups vegetable broth or water

1 bay leaf

2 tablespoons chopped fresh cilantro, plus more for garnishing

1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste

Garnishes: chopped cilantro, sliced avocado, tortilla chips, sour cream or crème fraîche, grated cheddar cheese, etc.

Instructions

In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and 1/4 teaspoon salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.

Add the garlic, chili powder, cumin, smoked paprika (go easy on the paprika if you’re sensitive to spice) and oregano. Cook until fragrant while stirring constantly, about 1 minute.

Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes. Remove the chili from heat.

For the best texture and flavor, transfer 1 1/2 cups of the chili to a blender and blend until smooth, then pour the blended mixture back into the pot. (Or, you can blend the chili briefly with an immersion blender, or mash the chili with a potato masher until it reaches a thicker, more chili-like consistency.)

Add the chopped cilantro, stir to blend, and then mix in the vinegar, to taste. Add salt to taste, too—I added 1/4 teaspoon more at this point. Divide the mixture into individual bowls and serve with garnishes of your choice. This chili will keep well in the refrigerator for about 4 days (I haven’t tried, but I bet it would freeze well, too).

Watch how it’s made below:

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Healthy Recipes: Autumn Glow Salad w/ Lemon Dressing

Autumn Glow Salad with Lemon Dressing

Prep Time: 20 minutes

Cook Time: 20 minutes

Serves: 6 as a meal, 8-10 as a side

 

Ingredients

For the Salad

1 cup whole grain like wild rice, quinoa, farro, brown rice or freekeh

2 sweet potatoes

1 tablespoon olive oil

a sprinkle of Italian seasoning or mix of dried basil, oregano, thyme or any other spices you enjoy

1-2 apples

¼ cup pecans, chopped

¼ cup dried cranberries

For the Lemon Dressing

1 bunch parsley (about 1 cup), minced

1 small clove garlic, minced

⅔ cup olive oil

juice of one lemon (more to taste)

1 teaspoon agave (optional)

Salt and pepper to taste

Instructions

1. Rinse the grains and cook according to package instructions (the ratio of liquid and time to cook depends on the grain). Prepare the vegetables while the grain cooks.

2. Preheat the oven to 425 degrees. Peel and chop the sweet potatoes. Place on a baking sheet and drizzle with oil. Sprinkle with salt and pepper and add a few sprigs of thyme or other dried spices if you have some that you like. Roast for 20 minutes, stir, and roast for another 10-15 minutes. When they are golden brown and soft, remove from oven and set aside.

3. While the veggies are roasting, combine all dressing ingredients in a jar with a tight lid and shake to combine. Chop the apple and pecans, set aside.

4. When the grains and vegetables are done, toss everything together. This can be done when everything is hot or when it’s cooled, although the texture will be different (heavier) when hot. Store leftovers separately (salad and dressing) if possible.

Watch how it’s made below:

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Is a Medicare Advantage plan the right choice for me?

Does original Medicare leave you wanting more? A Medicare Advantage plan might be a better option. Medicare Advantage plans combine Medicare parts A, B, and D into one plan and are referred to as “MA Plans” or “Part C”. These plans are offered by private companies and approved by Medicare, and Medicare pays these companies to manage your benefits. Medicare Advantage plans must cover all of the services that original Medicare covers and may also offer extra benefits such as dental care, eyeglasses, or wellness programs. Eligibility requires that you have Medicare Part A and Part B, and live in the plan’s service area.

Each Medicare Advantage plan has different premiums and costs for services, so it is important to compare plans in your area and understand plan costs and benefits before you join. Understanding if your doctors are in the plan’s network, and whether your prescription drugs are covered under the plan are some of the most important things to check before enrolling in a Medicare Advantage plan.

The Statewide Health Insurance Benefits Advisors, or SHIBA, are an excellent resource for helping to determine if a Medicare Advantage plan is right for you. Contact SHIBA of Washington at 1-800-562-6900, and they will put in you in contact with a local representative.

CHAS Health’s Patient Services Coordinators (PSCs) can assist with applications for cost-savings programs that help with monthly premiums and prescription drug costs. Call CHAS Health at 509.444.8200 to schedule an appointment with a PSC at any of our CHAS locations. Walk-ins are also welcome. Come see us today!

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Tips for a Healthy Fall

Later, summer.
It’s been real. But, it’s time to welcome back short days, crisp air and colorful leaves of fall time. Time to stow away swimsuits in favor of sweaters for apple picking. Fall is incredible in the PNW; beautiful weather, colorful leaves and fall foliage make it for a great time of year for both exercise and wonderfully fresh seasonal foods. Here are some tips to make your fall a healthy and happy one:

All hail The Great Pumpkin!
Pumpkins are more than just pies and jack-o-lanterns, they are rich with vitamins A and C. Of course pumpkin seeds are a wonderful and healthy fall treat. There are a ton of possibilities with pumpkins. Check some of these healthy recipes out:

12 Healthy Pumpkin Recipes

Get your flu shot and yearly check-up.
This one is pretty simple. You don’t want to be sniffling, aching, coughing and sneezing all winter long. Get your shot, keep the flu away. Schedule your appointment today by calling 509.444.8200

Boost your immune system! Hydrate throughout the day. adequate hydration has a huge impact on your immune system. Water helps all of your body’s systems function at optimum levels. Eat foods that add to your immune system with probiotics and vitamin C such as yogurt, oranges, peppers, garlic, yes even pumpkins can pack vitamin C.

Get outdoors. The bright colorful leaves on the trees add a visual treat to your walks as do the crunching of leaves under foot. What better season to put on a beanie and get active? In addition, outdoor time increases vitamin D levels, which can make you happier and improve concentration according to Harvard Medical School

Keep the treats in check. When you are stuck inside with delicious Halloween candy everywhere, it can be hard to resist eating 10 mini Snickers in a row. Don’t resist entirely, just don’t become a sugar zombie. Also, when it comes to game days make healthier choices by setting out veggies and dip instead of chips. You can also cut some of your favorite unhealthy snacks in to smaller portions.

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Healthier Lunches: Three Bean Salad

Beans are a fabulous source of protein, fiber, folate, iron and calcium. Get in a serving of beans, vegetables and healthy fats with this super simple kid-friendly salad!

Ingredients

1 15-ounce can cannellini beans, drained and rinsed

1 15-ounce can chickpeas, drained and rinsed

1 15-ounce can kidney beans, drained and rinsed

2 celery stalks, chopped

1/2 red onion, chopped

1 cup fresh flat-leaf parsley leaves, chopped

2 tablespoons chopped fresh rosemary

3 tablespoons fresh lemon juice

1/4 cup extra-virgin olive oil

1 tablespoon honey

1 teaspoon kosher salt

1/4 teaspoon black pepper

How to Make It

  1. In a large bowl, combine the cannellini beans, chickpeas, kidney beans, celery, onion, parsley, and rosemary.
  2. In a small bowl, whisk together the lemon juice, oil, honey, salt, and pepper.
  3. Drizzle the vinaigrette over the salad and toss. Serve at room temperature.
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Healthier Lunches: Whole Wheat Banana Muffins

Prep Time: 10 mins

Cook Time: 25 mins

Total Time: 35 minutes

Yield: 11

These whole wheat, maple-sweetened banana muffins are so fluffy and moist, no one would guess they’re healthy muffins. They’re easy to make, too, with basic ingredients and only one mixing bowl! Feel free to add mix-ins of your choice, like chocolate chips or toasted nuts.

Ingredients

1/3 cup melted coconut oil or extra-virgin olive oil

1/2 cup maple syrup or honey

2 eggs, preferably at room temperature

1 cup packed mashed ripe bananas (about 3 bananas)

1/4 cup milk of choice (almond, soy, coconut, dairy)

1 teaspoon baking soda

1 teaspoon vanilla extract

1/2 teaspoon salt

1/2 teaspoon cinnamon, plus more for sprinkling on top

1 3/4 cups white whole wheat flour or regular whole wheat flour

1/3 cup old-fashioned oats, plus more for sprinkling on top

1 teaspoon turbinado (raw) sugar or other granulated sugar, for sprinkling on top

How to Make It

  1. Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius). If necessary, grease 11 cups of your muffin tin with butter or non-stick cooking spray (my pan is non-stick and didn’t require any grease).
  2. In a large bowl, beat the coconut oil and maple syrup or honey together with a whisk. Add eggs and beat well. Mix in the mashed bananas and milk, followed by the baking soda, vanilla extract, salt and cinnamon.
  3. Add the flour and oats to the bowl and mix with a large spoon, just until combined. If you’d like to add any additional mix-ins, like nuts, chocolate or dried fruit, fold them in now.
  4. Divide the batter evenly between the 11 muffin cups, filling each cup about two-thirds full. Sprinkle the tops of the muffins with a small amount of oats (about 1 tablespoon), followed by a light sprinkling of sugar (about 1 teaspoon). Bake muffins for 23 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.
  5. Place the muffin tin on a cooling rack to cool. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan. Enjoy muffins as is or with a spread of nut butter or regular butter.
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Healthier Lunches: Easy Whole-Wheat Veggie Wrap

Use whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together—and provide heart-healthy fat and fiber.

Ingredients

1 8-inch whole-wheat tortilla

2 tablespoons hummus

¼ avocado, mashed

1 cup sliced fresh vegetables of your choice (shredded carrots, bell pepper, cucumber, spinach, sprouts, lettuce, olives, onion, tomato)

2 tablespoons shredded sharp Cheddar cheese

How to Make It

  1. Lay tortilla on work surface. Spread hummus and avocado on the tortilla. Add veggies and cheddar and roll up. Cut in half before serving.
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Too much screen time?

Everyone loves screen time.  Whether it is watching a movie, playing a video game, reading the news, or talking with friends, technology is at the center of all of our lives.  Media and screen time, like most things, should be used in moderation.  While technology use is important in most facets of life today, too much screen time has been linked to obesity, difficulty sleeping, problems in school, aggressive behavior, and bullying.  It is important to help your child find a healthy balance.  A few simple guidelines can help keep screen time in check for you and your family:

  1. Remove all screens from the bedroom. Kids with TVs in the bedroom have been found to watch 1 ½ hours more TV than kids without TVs in the bedroom.  TVs in the bedroom have also been linked to obesity.  Availability of internet and texting in your child’s bedroom gives them unmonitored access to anything on the internet.  Keep all screens (including your own) out of the bedroom.  Try setting up a charging station for all devices in a common area.
  2. Monitor what your children are doing during their screen time! Just like you would ask who they are spending time with on the weekend, ask who they are spending time with on social media.  It is important to teach children what is and is not appropriate to share on social media.  Also, be aware of the websites they are going to and the apps they are using.  Play apps and video games with them!  Then you know what they are doing and if it is appropriate.
  3. Make sure screen time is age appropriate and educational. Not sure if a movie or video game is good for your child? Check out commonsensemedia.org.  This website is run by a nonprofit organization that provides independent ratings for movies, TV shows, video games, and apps.  It provides you with a summary of the game or video and suggested ages for appropriate use.
  4. Limit screen time for everyone in the family. All children should spend no more than 2 hours in front of a screen for non-school purposes.  Think of things you can do as a family that does not involve a screen: go for a walk, play a board game, go to the park, or read a book together.  Any activity that provides family interaction is preferred to screen time!
  5. No screens after dinner. We know that looking at a screen keeps your body from releasing melatonin.  Without melatonin you don’t feel sleepy when bedtime comes.  Sleep is important to help with mood, concentration, and learning.  If sleep is a problem for your child, try a screen fast (by eliminating electronic device use for a few weeks) to see if this helps restore a good sleep pattern.

 

Screen use is here to stay.  Help your child form good, healthy screen habits!

-Ashlee Mickelson, MD Pediatrician