Pumpkin Cheesecake!

I tend to be very health conscience and try to eat “good stuff” most of the time—but I have to admit it—I have a sweet tooth.  In a perfect world a piece of cheesecake with fresh raspberries and a drizzle of raspberry sauce would be considered a perfect breakfast.  After all, cheese is a good source of protein and calcium, eggs are an excellent source of protein, the fruit is packed with vitamins, minerals, carbohydrates and fiber! A perfect meal!  Right? lol!!!

Rule number one: When planning nutritious meals Do NOT make food selections based solely on what tastes good. For most people the best way to obtain the essential nutrients (carbohydrates, fat, protein, vitamins, minerals and water,) needed for the proper growth and maintenance of our body, is to eat a wide variety of natural fresh, minimally processed foods.  A well balanced diet includes fruits, vegetables, grains, proteins and dairy products. 

 I was lucky growing up in northern Wisconsin where my parents planted a huge vegetable garden, and produced their own meats & poultry. We had apple trees for sauce, jelly and pies; and we picked strawberries and wild blueberries, raspberries and blackberries. My Dad even made his own maple syrup! The pantry and freezer were always full and provided for well-balanced meals year round.  My mother was a great cook & modeled good nutrition.  However, there was usually room for dessert too!

I think it (my sweet tooth and love of baking) is partially genetic!  My grandmothers, Great Aunt Marie, my Uncle Vince (a professional baker—he was the best!!!) and his son Donnie(also a baker),  all my aunts, my mother and my sisters— were or are all great bakers!  Bread, donuts, pies, cookies, rosettes, cakes, kolaches, coffee cakes, and pastries were a favorite part of family gatherings. I love baking and sharing goodies—it is relaxing, gives me a since of accomplishment, reminds me of family and friends, creates smiles, smells wonderful, and of course tastes so delicious!

With the holidays sneaking up on us, I thought I would share a few of my favorite recipes.  So, with Thanksgiving right around the corner, you might want to try this pumpkin cheesecake.  It is so good that you just might want to try justifying eating it for breakfast too!

Enjoy!

Pumpkin Cheesecake   

 

Crust:

1 ½ cup finely crushed gingersnaps

¾ cup finely chopped toasted pecans or hazelnuts

3 tablespoons brown sugar

6 tablespoons unsalted butter, melted

Preheat oven to 325 degrees.  Mix gingersnaps, nuts and brown sugar together. 

 

Add butter and stir until well combined.

Press mixture onto the bottom and 2 inches up the sides of a 9-inch spring form pan.

                                       Bake 8 minutes.  Cool thoroughly.

Filling:

1 ½ pounds cream cheese, at room temperature

1 cup packed brown sugar

1 ½ cup cooked pumpkin

½ cup heavy whipping cream

1/3 cup pure maple syrup

1 tablespoon vanilla

¾ teaspoon cinnamon

¼ teaspoon allspice

4 eggs

                         Beat cream cheese and brown sugar in bowl until fluffy.

 

Beat in pumpkin.  Add whipping cream, maple syrup, vanilla and spices and stir until smooth. 

Add eggs, one at a time, beating until combined.  Pour the batter into the prepared crust. 

Bake the cheesecake at 325 degrees until it is puffed up and the center is not quite set—about 1 ½ hours.  Place on a rack and cool 30 minutes.  Run small knife around the pan sides to loosen cheesecake.  Cool completely.  Cover and refrigerate overnight.

*Nutrition tips:  Use low-fat cream cheese rather than full fat cream cheese. Substitute low-fat  evaporated milk for the heavy cream.  The cake will not be quite as creamy smooth and rich, but you can reduce the amount of fat up to 90% and calories per serving in half!!!

To serve, top with a dollop of whipped cream and a piece or two of praline. 

 

Here is a recipe to make your own praline!

Praline

1 cup granulated sugar

1 cup packed brown sugar

½  cup evaporated milk

4 tablespoons butter, cubed

2 teaspoons vanilla extract

1 ½ toasted pecans, whole or coarsely chopped

 

Line a cookie sheet with buttered parchment paper or aluminum foil.  In a medium saucepan over medium heat, combine the sugars and evaporated milk stirring until sugar dissolves.  Insert a candy thermometer. 

 

 

 

Cook stirring occasionally, until the candy reaches 239-240 degrees (soft ball stage-when a ribbon of candy dropped into cold water forms a soft ball that can be easily flatten between your fingers.)  Remove from heat and add the vanilla, butter and nuts, stirring constantly until the candy begins to get thicker and lighter in color.  It is important not to stir too much, as the candy can quickly become rock hard.  Drop the candy by spoonful or spread the pralines on the prepared sheet and spread with the back of a spoon to a thin layer. 

 

 

 

Cool completely.  Break praline into jagged pieces.  Store in an airtight container.

 

References

Analyze your recipes:

http://caloriecount.about.com/cc/recipe_analysis.php

How to make pralines video:

http://www.marthastewart.com/944431/how-make-creamy-pecan-pralines

http://snap.nal.usda.gov/community-corner-nutrition-you-and-your-family/balanced-diet

http://www.webmd.com/food-recipes/guide/myplate-food-groups-and-portions

http://ellerbruch.nmu.edu/classes/cs255f03/cs255students/reichhor/P11/info.pdf

 

 

Yes to Carbohydrates...Pasta Too!

The good, the bad, the evil—carbohydrates???  There have been so many articles, fad diets and research out there on “carbs” (as most people call them) that it is easy to become confused. Should you eat them? How much? What kind?

First of all carbohydrates are one of the six essential nutrients, which means your body must have them for proper growth and maintenance.  Through your digestive system, carbohydrates are converted to glucose and used as the main source of energy for your body— fueling your muscles and brain.

How many should you consume? The USDA 2010Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories; so, if you get 2400 calories a day, between 1080 and 1560 calories should be from carbohydrates.

Which carbs are good and which ones are bad?  “Bad” carbs are often defined as “simple” carbs— those classified as mono or disaccharides obtained from added sugar and products made from refined flour (white bread, bagels, pretzels, cakes, cookies and candy.) Simple carbohydrates are often called “empty calories” because they provide little or no nutritional value other than calories.

“Good carbs are “complex” meaning that they are polysaccharides. They usually contain higher levels of fiber, vitamins and minerals. These carbohydrates take longer to digest and help to maintain a more consistent blood sugar level providing energy over a longer period. The key to eating healthy carbs is to choose foods that are fresh or minimally processed such as vegetables, fruits, whole grains, peas, beans and legumes.

So what about pasta; is it good or bad for you? Like most foods if the right kind of pasta is consumed in the recommended amount—then for most people, yes it is good for you (there may be exceptions depending on various medical issues.)  A serving of pasta is 2 oz uncooked—depending on the shape, which equates to ½ to 1 cup cooked.  A good portion guide is about the size of an adult fist (most people dish up to 2-3 times this amountL)

As far as the type of pasta goes, traditionally it is made from refined Durham wheat. Better choices are products made from whole grains and whole grain blends.  New pasta products are better tasting than ever and make transitioning to whole grain products easy.  Barilla and Ronzoni are two brands that you can find at most grocery stores that offer a nice variety. 

People love pasta—for many it is a favorite comfort food. Low in cost and high in nutrition (using whole grain varieties) it is a perfect ingredient for a quick nutritious meal.  Here is a recipe that I often throw together at home.  Keep in mind that you can use this recipe as a guide and substitute your favorite protein, vegetables and spices—such as asparagus, broccoli and carrots.  Use whatever you find in your refrigerator, your imagination, and have some fun!

Pasta Stir Fry

8 ounces pasta—cooked

2 cloves of garlic, minced

4 tablespoons olive oil

4 cups baby spinach

¼ cup chopped red pepper

1 cup sliced mushrooms

¼ cup grated parmesan cheese

1 large chicken breast shredded or sliced (1 ½- 2 cups)

Pepper to taste

1/4-1/2 teaspoon red pepper flakes (opitional)

Step 1:  Mise en place (a French term that means to “put in place”—get everything set up and ready in the kitchen before starting.)  Gather up all the equipment you need, cook the pasta, prepare the

vegetables, cook and slice the chicken, and grate the cheese.

Step 2:  Using a large pan or wok, sauté the minced garlic in the olive oil until tender (be careful not to brown the garlic.)  If you want to add a little heat J now is the time to add a few red pepper flakes!  Then add the sliced mushrooms stirring until cooked.  Next add the diced red bell pepper and stir for another 30 seconds. Add the chicken and toss together until heated through. Stir in the spinach until desired degree of wilt.

Step 3:   Add the cooked pasta (hot) and grated cheese tossing together until the pasta is well coated and ingredients are combined. That’s it!!!  Eat and Enjoy J

REFERENCES

The Nutrition Source

http://www.hsph.harvard.edu/nutritionsource/carbohydrate

Nutrition and Healthy Eating

http://www.mayoclinic.com/health/carbohydrates/MY01458/NSECTIONGROUP=2s/

Carbohydrates

http://www.nlm.nih.gov/medlineplus/carbohydrates.html

Food for Thought: Glucose is good for learning and memory

http://www.apa.org/monitor/mar00/brainbox3.aspx