Sandra M. Grant P.Dt. - Registered Clinical Nutritionist
My Blog

November 2013


November...many people dread it. The shorter days suddenly become obvious and bushy mustaches start popping up everywhere! But it can also be beautiful. It's cool, crisp and blustery, the perfect weather for running! Just make sure to do as I do and check the direction of the wind before you start. Then run into the head wind so that on the second half of your run, when you're tired, the wind is at your back! 

Another thing this month is perfect for is baking. So I thought I'd post a couple of my favourite recipes...Pumpkin soup and Cranberry-Apple Crisp. Delicious!!! Rich in antioxidants, fiber and vitamins, they look wonderful and they are also very, very, very, easy! 

Pumpkin Soup:

1 Tbs/15ml butter
1 onion finely chopped
1 clove garlic, crushed
1 medium potato, unpeeled, finely chopped
3/4 cup/750ml vegetable stock 
1/4 tsp/1.25 ml freshly grated nutmeg
1/4 tsp/1.25 ml curry powder
1/2 tsp/2.5 ml dried marjoram
1 tsp/ 5ml sugar 
salt & pepper
1 Tbs/15ml Lemon juice
1 1/2 cups/ 375 ml pumpkin puree (~500g fresh or a 398 ml can)
1/2 cup/125ml whipping cream (optional)
In a large pot (or cauldron if you're still in halloween mode) melt the butter and saute onion, garlic and potato over medium heat until onion is transparent. Stir in remaining ingredients EXCEPT lemon juice, pumpkin and cream (if using). Increase heat and bring to a boil. Reduce heat, cover pan and simmer for about 10 minutes or until vegetables are tender. Leave to cool slightly then puree in a food processor or blender. Return to pan, stir in lemon juice and pumpkin and heat through. Adjust seasonings and pour into soup bowls. To fancy it up a bit, swirl a little cream into each bowl before serving. 

Cranberry-Apple Crisp:
The tartness of cranberries is a wonderful contast to sweet apples and the colour is irresistible!
Pre-heat oven to 375〫F

4 cups cranberries 
3 apples, unpeeled, cored and sliced thin
1/2 cup/125ml  sugar
1 tsp/5ml cinnamon
1/4 cup/60ml all-purpose flour, divided (I use whole wheat)
2 Tbs/30ml packed brown sugar
3/4 cup/175ml rolled oats (regular or quick)
1/2 cup/125ml chopped walnuts (optional)
3Tbs/45ml butter, melted

In a large bowl, combine cranberries, apples, sugar, cinnamon and 1 Tbs(15ml) flour. Transfer the mixture to a lightly greased 6-cup baking dish.

In the same bowl (no need to wash it) combine the remaining flour, brown sugar, oats and nuts (if using). Stir in the melted butter and mix the ingredients well (It should be crumbly). Sprinkle the oat mixture over the fruit mixture. 

Bake the crisp in preheated oven for 40 minutes or until the crisp is lightly browned. Let the crisp stand for 10 minutes before serving. Serve with a dollop of Greek yogurt and you have a perfect breakfast!
Note: If you find it too tart, and prefer a higher ratio of crust to fruit, reduce the cranberries to 3 cups and use only 2 apples or try pears!

La grande degustation here:


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