OCTOBER 2019

Pumpkins and Flu season.

Fresh kale and sore throats.

October can be the best of both

worlds. Make the most of the

flavors of fall while using food to

boost your immunity.

Optimal You

DIETITIANS

BRINGING

STRAIGHT

TO YOU

IN LOVE WITH THE PROCESS AND THE RESULTS WILL COME. -ERIC THOMAS

umpkin spice desserts, lattes

and muffins seem to rule fall.

While delicious, these sweet treats

are high in added sugar and can be

low in fiber and other nutrients.

Tis the season for pumpkin every-

thing, and we’re here to help you

enjoy it daily, if you wish! Try these

ideas that are not only high in fiber,

but also come with other nutrients

like healthy fats, calcium and

vitamin D.

Canned pumpkin puree is a great

mix in. Try stirring it into plain

yogurt, with a cinnamon and a

teaspoon of real maple syrup. It’s

also great mixed into oatmeal. Try it

with some pecans, vanilla extract

and pumpkin pie spice. Smoothies

are also a great way to incorporate

pumpkin puree.

You can also try pumpkin with a

spicy or savory flavor profile. It stirs

into any chili recipe seamlessly. Try

adding a half a can of pumpkin to

your favorite chili recipe. Also

explore pumpkin black bean

enchiladas, adding it to homemade

macaroni and cheese with plenty of

vegetables and whole grain

noodles, pumpkin hummus (see

recipe to the right) or added to your

favorite bean burger recipe.

Spices and herbs can enhance

your canned pumpkin recipe. With

sweeter dishes, try cinnamon,

ginger, pumpkin pie spice, nutmeg,

and vanilla extract. With savory

dishes, chili powder, cayenne pow-

der, cumin, garlic and black pepper

can add flavor and interest.

PUMPKIN HUMMUS

2 T lemon juice

2 T tahini

2 cloves garlic

1/2 tsp salt

2 cans garbanzo beans, drained

2 T olive oil

1 can pumpkin puree

1 tsp cumin

1/2 tsp cayenne pepper

1/4 tsp paprika

Blend all ingredients in a food

processor until well combined.

Transfer to a container and

refrigerate to set, about 2 hours.

Enjoy with cut vegetables, whole

wheat pita, whole grain crackers, or

as a condiment on a whole wheat

wrap.

P

FALL

Registration not required, but appreciated.

Email Sarah VanEerden with questions or to sign up.

October 2019

Immune function can be impacted by our food choices, for better

or worse. Ensure you’re supporting your body as it fights colds

and viruses this winter with these health supporting nutrients.

Protein — Nuts, seeds, beans, lentils, milk, yogurt, eggs, beef,

chicken and seafood

Vitamin A — Carrots, sweet potatoes, spinach, mango,

broccoli

Vitamin C — Citrus fruits, berries, melon, tomatoes, bell

peppers and broccoli

Vitamin E — Nuts, seeds and oils

Zinc — Beef, seafood, beans, nuts and tofu

Vitamin B6 — Meat, eggs, whole grains, vegetables and

soybeans

Folate — Leafy green vegetables, fruit, beans and lentils

Selenium — Fish, nuts and eggs

Second Tuesday Nutrition Talk Boost Immunity with Nutrition

October 8th, 11:30 am — 12:30 pm

CR 33 C/D

October 2019

ne of the simplest ways to add

flavor to your home cooking is

to reduce braising liquid into lush,

thick, spoon-coating sauces. It's a

simple technique: As the contents

of your braise (usually a heady

concoction of stock, water, beer, or

wine, with aromatics and a little bit

of fat) evaporate, the remaining

liquid becomes concentrated.

Here's how to fast track your sauce

from simple to complex and silky.

1. Go Meatless

Whatever solids are in your pan

(chicken, pork tenderloin, white

beans, vegetables), they're

standing in the way of your braising

liquid. Remove fully-cooked foods

from the pan while the sauce

cooks. Once the sauce has reached

your desired consistency, add the

food back to rewarm.

2. Go Wide

The more surface area your sauce

has to do its thing, the quicker it'll

reduce. A large Dutch oven or wide

sauté pan will yield the quickest

results. Can you reduce in a small

sauce pot? Of course. Just keep in

mind: The deeper the pan's

volume, the longer it'll take to

condense and reduce.

3. Divide and Conquer

Need that sauce yesterday? If

you're in a hurry, you can speed up

the process by dividing the sauce

into two pans. If you have a lot of

liquid to begin with you can just

discard a bit of it before you begin

reducing.

4. Let It Breathe

Because the point of reducing

liquid is to let it evaporate, you're

going to want to give that liquid

access to the air. So that means

keep the pot uncovered.

5. Give It Time

A watched pot never boils, and the

same is true for a reduction. A good

reduction takes a fair amount of

time, and it's ideal to simmer,

rather than boil. Too-high heat can

cause the sauce to over-reduce

and/or become bitter. For most

standard-sized braises, expect

anywhere from 15 to 30 minutes.

7. In a Pinch, Cheat

If you've dutifully followed steps

one through six and your sauce still

hasn't properly reduced, you can

hack it with a slurry. A slurry is

simply a combination of starch

mixed with liquid. Some classic

slurries include: cornstarch, arrow-

root, potato starch, and water or

stock.

Recipe adapted from Bon Appetite

Magazine.

O

“ FOOD, LIKE A LOVING TOUCH OR A

GLIMPSE OF DIVINE POWER, HAS THAT

ABILITY TO COMFORT. -NORMAN KOLPAS

”

Chronic Disease

Prevention October 7th—28th

Mondays

11:45am—12:45pm

Email Sarah VanEerden

for registration & details.

UPCOMING

Reductions Add Flavor: A Kitchen Strategy Full of Taste

UPCOMING NUTRITION EVENTS

CHRONIC DISEASE PREVENTION

Mondays in October , 11:45am — 12:45pm. CR 14-1

SECOND TUESDAY NUTRITION TALK

Boost Immunity with Nutrition

Tuesday October 8th, 11:30am — 12:30pm. CR 33 C/D

NOW IS THE TIME

DID YOU KNOW? All Amway employees, spouses and dependents receive FREE Nutrition Consultations?

WENDY BROOKHOUSE, RDN

Wendy.Brookhouse@Amway.com

SARAH VAN EERDEN, RDN

Sarah.VanEerden@Amway.com

EMAIL THE

OPTIMAL YOU

REGISTERED

DIETITIANS FOR

AN APPOINTMENT

TODAY!