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Healthy diet
delivery and gourmet meal service in New York and
Connecticut |
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Quick Links
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Issue #
28 |
October
2010 |
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Greetings,
 Boo!
It's that exciting time again to begin one
of my favorite months of the year. Yes, the
weather is turning crisper; yes, the leaves
are about to fall...yes, it is time to get
serious again about our eating habits.
I thought we'd focus this month on the
benefits of pumpkin. When I was a child my
grandmother would sit with me at night and
play rummy while "noshing" on toasted
pumpkin seeds. I'll never forget her or
those evenings we shared together.
Toast some pumpkin seeds tonight and share
them with someone you love. And for the
rest of the pumpkin, try making our yummy
soup recipe that has a jalapeño kick.
Happy Eating!
Monica Lynn
Nutritional expert and Founder of
5
Squares
P.
S. Feel free to
email
me your feedback and
questions and forward this newsletter to
friends using the blue "Forward email" link
at the bottom of your email. |
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 Pumpkin
Carving
Embrace your inner child with some festive
pumpkin carving! This site will show you dozens of
different carving ideas that you can explore with your loved
ones this Halloween!
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Health Benefits of Pumpkin Seeds
Published by The World's
Healthiest Foods
Find something useful to do with all those
leftover pumpkin seeds you found while
carving out your jack-o-lanterns! Pumpkin
seeds have been proven to promote prostate
health, keep bones healthy, lower
cholesterol, soothe arthritis, and provide a
healthy source of protein, minerals, and
monosaturated fats.
Subtly sweet and nutty with a malleable,
chewy texture, the roasted seeds from inside
your Halloween pumpkin are one of the most
nutritious and flavorful seeds around. While
pumpkin seeds are available year round, they are
the freshest in the fall when pumpkins are in
season.
Pumpkin seeds, also known as pepitas, are
flat, dark green seeds. Some are encased in a
yellow-white husk, although some varieties of
pumpkins produce seeds without shells. Like
cantaloupe, cucumber, and squash, pumpkins and
pumpkin seeds belong to the gourd or
Cucurbitaceae family.
Pumpkin
Seed Phytosterols Lower Cholesterol
Phytosterols are compounds found in plants that have a
chemical structure very similar to cholesterol, and when
present in the diet in sufficient amounts, are believed
to reduce blood levels of cholesterol, enhance the
immune response and decrease risk of certain cancers.
Phytosterols beneficial effects are so dramatic that they
have been extracted from soybean, corn, and pine tree oil
and added to processed foods, such as "butter"-replacement
spreads, which are then touted as cholesterol-lowering
"foods." But why settle for an imitation "butter" when
Mother Nature's nuts and seeds are a naturally rich source
of phytosterols-and cardio-protective fiber, minerals and
healthy fats as well?
In a study in the
Journal of Agricultural and Food Chemistry...
Continue reading
here |
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Mexican Pumpkin Soup Recipe
Perfect for those chilly fall nights!
Here's what you need to get started:
1 large onion chopped
4-5 cloves of garlic, peeled and finely chopped
4 cups vegetable broth
2 cups pureed cooked pumpkin
or 1 cup
canned pumpkin
1 16-ounce can chili beans
1 tbsp. seeded diced jalapeño
5 medium red potatoes, diced into 1/2 inch cubes
1 tablespoons oregano
pinch of cayenne or other red pepper
1/2 teaspoon cumin
1/3 cup soy milk
salt, to taste
cilantro or parsley
Preparation:
Heat a large pot. Sauté most of the onions (reserve
a few for garnish) over medium heat until they
soften; add garlic and cook for about 1 minute. Add
in the broth, pumpkin, chili beans, jalapeño, and
potatoes. Stir in the oregano, cayenne, and cumin.
Bring to a boil and then turn down to a simmer.
Simmer for about 30 minutes or until potatoes are
tender. Remove from heat and let cool for 5 minutes.
Stir in the soy milk, add salt to taste, and serve
immediately garnished with cilantro or parsley and
onion (and extra diced jalapeño, if desired).
Note: I wanted to use plain pinto beans in this,
but I was all out. If you use pinto beans instead of
the chili beans, increase the seasonings and add
some chili powder.
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5 Squares™ healthy eating plan is a
weight management program
designed to help you manage your eating habits and achieve
personal weight and health goals. We take all of the
guesswork out of eating properly by eliminating the
opportunity to make wrong choices.
Our expert chefs prepare
guilt-free,
delicious food, which is delivered right to your door
before 6 a.m. Because you have your five meals for the day
(3 meals plus 2 snacks), you have the power to eat the right
foods, the right amount, and the best nutritional calories.
The 5 Squares monthly e-newsletter is a great resource for
nutritional advice;
quick, healthy-lifestyle tips; recipes; resources and
special offers; and
5 Squares promotions. |
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Email us:
Info@5Squares.com
Call us toll-free:
1.866.5.WE.COOK (1.866.593.2665)
Visit us:
www.5Squares.com
©2010 5 Squares, Inc. New Rochelle, NY
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