Healthy Holiday Fruit Pie

Winter Celebration Pie 

Sometimes I surprise myself by how much I love this time of year.  This morning I went on a run from our downtown park up into our local mountain's watershed, and by the time I got up to about 3000 feet there was a fresh dusting of snow on the pines and manzanitas, the trail was crisp and slightly frozen, and in the distance Mount Ashland glowed pink and misty with the Southern Oregon sunrise.....I was in December trail runner heaven.  It was the first run all season I've done without having to strip off layers due to overheating, by the time I started descending down my last hill into my neighborhood my fingers were still chilly, the moisture on my sunglasses had left a little coating of ice crystals, and my breath hung like a little cloud in the below-freezing air.  During my run, I began scheming about Christmas dinner this year.  I wanted to try out some new ideas, with the goal of sweet, satisfying yet still healthy and guilt-less desserts such as this winter fruit pie below.  

My husband and I went home to Virginia for Thanksgiving and had a wonderful time.  My mother baked FOUR delicious pumpkin pies in one day, which were quickly devoured within the next 48 hours by a bunch of hungry, happy runners.  So Mike doesn't leave me, I'm still going to make a pumpkin pie for Christmas, but I am also going to throw in this pie which combines the colorful, bright, tart produce of our state's late autumn harvest, cranberries, pears, apples, oranges (well, at least in Florida they are in season....) and some crunchy pecans to honor the Texan part of my past.

Last summer when Mike and I made our first trail running trip to the Oregon coast, we were surprised to learn that the area near Port Orford, this remote, Oz-like piece of quiet, wild coastline, was surrounded by cranberry bogs.  I am addicted to cranberries.  Most people use cranberry sauce as a relish, I usually plop about 3 huge servings that take up half of my plate.  This cranberry farm near a local state park, Cape Blanco Cranberries, supplies a significant amount of the local harvest of this tart, deep mauve holiday berry.

Ok, now its time to get a little medical....Cranberries are a winter wonder food.  They have antibacterial properties.  There is some evidence that cranberries may help prevent urinary tract infections due to their proanthocyanidins, which act as a barrier to bacteria against the lining of the urinary tract.  There is also some early evidence that due to proanthocyanidins preventing attachment of bacteria to the lining of the stomach, cranberries may also help protect us against a common type of bacteria called H. Pylori, a known cause of stomach ulcers.  Cranberries, in their whole, unprocessed form (like dehydrated, juice-extracted supplement form), as they are featured in this pie recipe, have also been shown to have cardiovascular and hepatic (liver) protecting properties.  And like most wonder-foods, yes there is some evidence that they have anti-oxidant, anti-inflammatory, and anti-cancer benefits, especially when the whole berry is consumed. 

I also love this recipe because it brings back wonderful memories of the day my husband proposed to me on my parent's farm in central Virginia.  The autumn leaves were at their peak, surrounding the fields with a kaleidescope of golden/orange/purple/red and the pears were falling ripe from the trees.  There was an apple cider making festival going on up the hill from the pond where he proposed.  I can still taste and smell the pears and apples and homemade baked goods wafting from the kitchen inside the 100 year old log cabin.  I was in a state of wide-eyed bliss with a new ring on my finger as I watched my fiance crank the old-fashioned cider press outside in the crisp Virginia autumn air.

So, for your holiday meal, save some room for this zingy, fiber-filled, colorful Christmas dessert! 

This recipe is Gluten Free if you use GF pie crust.  You don't have to.  If you can find vegan pie crust, then this recipe is also vegan!  If you're Martha Stewart, and you have the desire and time to make your own pie crust, by all means go ahead, knock yourself out with all that chilled butter chopping and kneading and kneading and kneading....and rising...and rising...and kneading again.....

 Ingredients:

12 oz (1 bag) of fresh whole cranberries
1 cup of golden raisins
2 cups of chopped ripe (but not mushy) pears
2 tbsp of corn starch
2 tbsp of coconut oil (solid not melted!)  cut into small pieces
zest of 1 orange
1/3 cup of apple cider
1 tsp of cinnamon
1/4 tsp of nutmeg
1/8 tsp of allspice
1/2 cup plus 1 tsp of sugar
1 double-pie crust shell ( I use pre-made Gluten Free ones from our local grocery store
1 cup of pecan halves or pieces
1 tbsp of almond milk
whip cream or vanilla ice cream if desired for serving

Directions:
1. Preheat oven to 425 degrees F. 
2. Put cranberries, raisins, chopped pears, and 1/2 cup water in a medium saucepan. 


3. Heat over medium high heat until the mixture starts to boil and fruit softens up a bit, about 5 minutes.  Don't let fruit get mushy!

4. Combine cornstarch and 1/2 cup water, mix well.  Add to boiling fruit, stir well until fruit mixture is thickened slightly.


5. Remove pot from heat and add coconut oil, zest, cider, and spices and 1/2 cup sugar.
 


6. Line a pie pan with one crust.  Sprinkle pecans evenly over the bottom pie crust.
7. Pour fruit mixture over bottom pie crust, spread to distribute evenly.


8. Lay the second crust over the top, pressing the edges of the top and bottom crust together to seal.  Make a few thin knife slices in the top crust (to let the steam out during cooking). 
9. Brush with the almond milk and sprinkle with a few pinches of sugar to make it pretty and sparkly:)
10. Set pie on a baking sheet (to catch any juices that bubble over during cooking) and put on middle rack of oven.  Bake for 10 minutes then turn oven temperature down to 375 degrees F.
11.  Bake for 35 to 40 more minutes until top crust is golden .  If you have one of these: a pie crust shield (thanks Mom!) this would be a good time to put it on to prevent the crust rim from burning.
12. Remove from oven and put on cooling rack.  Let cool for 20-30 minutes, serve with your favorite whip cream or ice cream if desired, or cover with a kitchen towel and save for later. Will stay fresh if kept in the fridge for up to a week.  Can reheat in the oven at 250 degrees F for 20 minutes to serve warm.

 

 Happy Chanukah, Happy Winter Solstice, Merry Christmas, Happy Kwanza, Happy New Year! 

good question!

he he....couldn't help it...:)

Healthy Recipes for the Runner/Athlete: Winter Root and Tomato Soup

A few weeks ago, Mike brought home the last bushel of fresh produce from his company's CSA (Fry Family Farm).  It included lots of greens to feed my kale and chard addiction, but also some potatoes, turnips, carrots, and beets  Other than sweet potatoes and yams, I have had a little trouble getting in touch with my inner Peter Rabbit and never deliberately plan meals that revolve around these starchy studs of the underground....

Well, I also had some lovely canned tomatoes from a friend's garden, and it was starting to get cold and rainy out.  I also had some quinoa pasta, sharp cheddar, and, all those greens from the CSA, so I thought, hmmmm....macaroni and cheese and tomato soup.  Comforting.  Nostalgic.  Childhood memory food with a grown up, fresh, farm to table twist. 

And the greatest thing about these two dishes, they make great leftovers.  So, make the soup Wed, Thurs, or Friday and then when you come down from the frosty mountains after your long run Saturday morning/afternoon, snuggle up next to your fireplace, dog(s), sweaty running partner (or all three!) and re-warm and re-hydrate your tired, chilled, salt-depleted body and soles with a steaming cup of veggie-packed tomato soup. 

 This recipe contains anti-inflammatory turmeric, potassium-rich potatoes and turnips, and just enough protein and fat to help aid in glycogen delivery to your depleted muscles, and wonderful childhood memories of something mom or dad made while you were out playing in the mud and snow:)

Embrace the turnip.  It is a good source of calcium, magnesium, potassium (and immune supporting Vitamin C). All important minerals that you use and lose during a long run or workout and need to be replenished later that day.   It contains a funny sounding but good-for-you catergory of phytonutrients called indoles, which have been shown to possibly decrease the risk of lung and colon cancer, two of the leading causes of cancer in our country (International Journal of Oncology, March 2012).  Finally, turnips may help protect against bacterial illnesses or infections, as they have been shown to have anti-bacterial properties, as well as anti-inflammatory qualities.  Since it is "Movember", it is appropriate to share that a study published in the August 2012 issue of the journal BJU International found that glucosinolates provided some protection against benign prostatic hypertrophy, an inflammatory condition that can lead to prostate cancer.  The turnip takes second place in vegetables that provide glucosinolates (white mustard sprouts are number one). 

Winter Triple T Soup (Tomato, Turnip, and Turmeric!)  

 

This recipe is:

Vegan
Gluten Free
 
Ingredients:

2 tbsp of olive oil or coconut oil
1 large yellow onion, coursely chopped
1 large carrot, peeled and coursely chopped
1 large or 2 medium turnips, peeled and coursely chopped
3-4 cloves of garlic, smashed
1 tsp sea salt, divided into two 1/2 tsp servings
1/4 tsp of red pepper flakes
1 tsp-2 tsp (depending on how strong you want the curry flavor) of ground Turmeric
2 Bay leaves
2 mason jars (or 14.5oz cans) of whole peeled tomatoes (preferably organic, as tomatoes are a high spray vegetable) WITH their juice 

My MawMaw's basement shelves were lined with dozens and dozens of canned tomatoes and green beans.  She would prepare them in a mouthwatering, amazing way that, to this day, I have not figured out how to replicate.  I am in denial that her secret ingredients were butter and salt.  Delicious, and "nothin' fancy!"

3 cups of water or veggie broth
1 tbsp of fresh, chopped oregano (or thyme or rosemary or parsley, whatever fresh herb you have on hand....and I don't mean THAT herb, Oregonians, though, you never know....)
1/2 cup silken tofu
1 1/2 tbsp of toasted pepitas (pumpkin seeds) to add some crunch, optional

Directions:

1. Add oil to a large heavy pot over medium-high heat.  Once oil starts to sizzle, add onion, carrots, turnip, garlic, 1/2 tsp salt, red pepper flakes, and turmeric and bay leaves. 

2. Cook, stirring occasionally, until the onions are a little translucent and the veggies are a little soft, about 8-10 minutes.
3. Add tomatoes and their juices and 2 cans of water or veggie broth (enough to JUST barely cover the veggies).
4. Bring liquid to a boil, decrease to a simmer, and add a pinch of the freshly chopped oregano.
5. Simmer, partly covered, for 30 minutes and up to 2 hours (the longer you let it simmer, the more the spices  will blend to create a deeper, richer flavor).  Note: at this point, you can transfer the soup to a slow cooker and cook on low for 4-6 hours.
6. Add other 1/2 tsp of salt and the rest of the fresh oregano.
7. Discard bay leaves, add tofu, and blend with an immersion blender until smooth.

8. Serve piping hot with a dollop of yogurt and toasted pepitas (and mac and cheese or grilled cheese sandwiches!)

"M'm! M'm! Good! M'm! M'm! Good!......."

How can you say no to this face.....?

Slow Cooker Pumpkin Tofu Ricotta, White Bean and Spinach Lasagna :)

Slow Cooker Pumpkin Tofu Ricotta, White Bean and Spinach Lasagna and Pecan Pesto

This is the second dish in my series of beta-carotene rich, orange, autumn veggies (butternut squash, pumpkin, and sweet potato).

One of the most unbelievably wonderful things about living in Southern Oregon is the abundance we have of wild mushrooms.  One of the other most unbelievably wonderful things about living here is how generous people are with their fruits of forest foraging.  Here are some fresh picked Chanterelles so kindly given to us by Mike's coworker Sophia that she gathered while mushroom hunting a few weekends ago.  

 This is what they look like in the wild. 

They are a ridiculously secretive source of significant Vitamin D, 28% of the RDA of this bone strengthening, mood-boosting Vitamin in one cup, and only 21 calories!

For Halloween I was considering dressing up like this dude, since I am constantly made fun of for being the "Vitamin D Nazi" at work, I prefer Vitamin D superhero.....um, yeah.

So, this meal, is a complete meal with all the essential, healthy versions of macronutrients (carbs, protein, and fat) and is chockablock of pretty much every other category of good-for-you deliciousness like Vitamin A, lycopene, lutein, folic-acid, B-12, calcium, dietary fiber.....  and it lasts (even in my household of only two humans, but one of those humans eats enough for three or four people....) for several days for leftover lunches and dinner. 

So, make a big ol' lasagna Sunday night and you're set until at least Tuesday at lunch.  Or if you have a family of 4 or more you should still have enough for leftovers for lunch on Monday!

This recipe is Gluten Free since I use GF lasagna noodles.  You can use regular lasagna noodles if you don't mind wheat.  Also, if you want to make it Vegan, all you have to do is 3 cups of Tofu instead of 2 cups of Tofu and one cup of Ricotta and use vegan-parmesan to sprinkle on top at the end.

Ingredients:

For the Pumpkin-Tofu-Ricotta

2 tablespoons of Olive Oil

6 Sun Dried Tomatoes (packed in oil, not dried/dehydrated)

2 cups (about 16 oz) of tofu (doesn't matter if its silken, soft or firm)

1 cups of low-fat Ricotta 

1 can (15 oz) of cooked, pureed pumpkin or 1 1/2 cups of cooked, pureed fresh (or butternut squash!)

1/4 cup of Nutritional Yeast

2 tablespoons of Italian seasoning (if you have some fresh herbs like basil, oregano, thyme, or rosemary chop some of it up and throw those in, too!)

1 tsp onion powder

4 cloves garlic

Dash or two of Red Pepper Flakes (crushed red pepper flakes)

salt and pepper to taste

For the lasagna:

2 (24 oz) jars of homemade or store-bought marinara

One package of brown rice or whole-wheat lasagna noodles (regular, NOT no-boil kind)

26 oz can of Cannellini (White Kidney) beans, rinsed and drained or 2 cups of homecooked, dried white beans

approx 8 ounces of fresh mushrooms of your choice (Chanterelles worked beautifully here, but Cremini and White Button would work well, too), chopped

one bunch of Spinach, Chard, or Kale rinsed and chopped

toasted pine nuts or sliced almonds

Topping:

Homemade pesto (recipe below)

Directions:

1. In a food processor, blend the olive oil and sun-dried tomatoes until the consistency of paste. Add the rest of the pumpkin-tofu-ricotta ingredients and blend until creamy. 

You can store this mixture in a tupperware dish in the fridge overnight to save prep time for the next day.

2. Spray the slow-cooker insert with olive or canola oil.

3. Spread a thin layer, about 1/2 cup, of marinara over the bottom of the slow cooker.  

4. Place a single layer of noodles over the sauce (you may have to break off the square corners to make them fit well in a round or oval crock-pot).

5. Spread one-third of the ricotta mixture over the noodles. 

6. Spread another layer of marinara over the ricotta

7. Scatter one-third of the white beans, one-half of the mushrooms, and one-half of the greens on top.

8. Repeat the layers two more times, except for the last layer you will only have beans (you used all the mushrooms and greens in the first two layers), ending with a last layer of noodles topped with the last of the marinara.

9. If desired, sprinkle a light-layer of grated parmesan on top.

10.  Cook on low in the slow cooker for 4 hours or on high for 2 hours.  If you can't be back in 4 hours, add 1/2 cup of marinara sauce or water to the container and leave it on for one more hour. Sprinkly toasted pine-nuts or sliced almonds before serving.

Alternatively: this casserole can be assembled in regular 9x14 pyrex dish, covered in foil, and cooked in a 325 degree F pre-heated oven for 60-75 minutes until the top is bubbly and golden but not burnt.

Served here with a mixed green and roasted beet salad with pine nuts and dijon white-wine vinaigrette

 If you would like to make this dish even more divine, and green, top the final cooked dish with a dollop of homemade pecan-pesto:

Ingredients:
1 large bunch of rinsed, torn basil (about 2 cups, packed)
4-6 cloves of garlic
1/2 cup toasted pecans
1/2 cup of olive oil
1/2 cup of shredded parmesan reggiano
squeeze of lemon juice
1 tsp of freshly ground black pepper
few grinds of sea salt

Directions:
put all ingredients in food processor, process until desired consistency on the spectrum from chunky to smooth and creamy!

A girl who loves to cook can never have too many of these! (wait, does she mean headlamps or aprons.....? in the winter, both!)

One of my favorite running trails here above Lithia Park