Chocolate Pumpkin Maple Almond Cups with Crushed Pistachio

Happy Fall! With the arrival of autumn come all things pumpkin, and I'm not complaining! I'm a huge fan of fall's nutritional superfood, especially because it can be prepared both savory and sweet. I recently whipped up some Pumpkin Quinoa, but I couldn't resist using this seasonal squash for a dessert treat.

Every since I discovered Kaleifornia Love's vegan and refined sugar-free salted caramel cups, I have been experimenting with different types of fillings, and I swear each time it gets better and better. Today,  I present to you: Chocolate Pumpkin Maple Almond Cups with Crushed Pistachios.

I love desserts like these because they satisfy your sweet tooth, but you can still feel guilt-free! All the ingredients are all-natural and pure, and you get the added health benefits of the pumpkin. Plus, they are ready in less than 30 minutes and don't require any baking.

Ingredients:

4 tablespoons melted coconut oil

4 tablespoons pure cocoa powder

2 tablespoons Grade B maple syrup (1 for chocolate, 1 for pumpkin filling)

4 tablespoons raw almond butter

3 tablespoons pure pumpkin puree

2 tablespoons pistachio hearts

(Yields 4 servings)

1. Combine coconut oil, cocoa powder and 1 tablespoon maple syrup in a bowl. 
2. Line a muffin tin with cupcake liners and fill the bottom of 4 liners with half the chocolate mixture. Freeze for 5 minutes until solid.
3. Blend pumpkin, almond butter, and 1 tablespoon of maple syrup until smooth. If the mixture looks too loose, blend in more almond butter until it is more solid.
4. Remove muffin tin from the freezer and top with pumpkin mixture. Then top the pumpkin mixture with the remaining chocolate so pumpkin mix is completely covered.
5. Blend pistachios for a second or two until they are in pieces. Sprinkle over chocolate in the muffin tin.
6. Freeze for about 20 minutes or until cups are hardened. Let thaw for a few minutes before eating, and refrigerate to keep.

Why is Sugar So Bad for You? + Vegan and Sugarless Pumpkin Chocolate Chip Cookies

Happy summer everyone! While I have to say (again) that it has been awhile since I have posted, I wanted to let you all know that the Kale Me Maybe Instagram is really starting to take off. I will be posting there about once a day with all my culinary creations, and I am going to REALLY, REALLY put in the effort to post on here about once a week so you can get the full recipes as well as learn some nutritional tidbits.

When it comes to nutrition, we have heard the common enemies: fat, preservatives, salt, pesticides.
But one of the worst things you can consume is sugar.

Even if you are avoiding desserts, sugar is probably finding its way into your diet through fruit drinks, coffees, packaged foods and maybe even unsuspecting meals like salads. Just because your label is free of the word "sugar" doesn't mean you are in the clear, either. Sugar likes to disguise itself as "sucrose, fructose, corn syrup, dextrose, malt syrup, maltose, molasses, barley malt, brown rice syrup, cane juice..." the list goes on.

It still surprises me that people ask "Why is sugar so bad?" but then I think about how most of us were raised on sugary breakfast cereals and artificial fruit snacks and that the current food industry pushes these products onto us through the mass media. For some people, sugar is just a normal part of their diet-- no one has ever told them the harm it causes. Sugar damages us beyond just our weight, putting us at risk for diabetes, cancer, heart disease and addiction. It also can be harmful to our mental states, with studies showing that it can cause depression (and you know how big I am on the food and mood correlation).

Here are some of the most important reasons that sugar is our nutritional nemesis:

• It contains no essential nutrients: Did anyone say empty calories? The things you eat should benefit you in some way, and sugar does not.
• Sugar makes you fat: Sugar is a leading contributor to obesity, not just in children, but in adults too. People who consume the most sugar are most likely to be obese, especially because of the way sugar affects the brain and causes us to not feel satiated. 
• It can cause cancer: Constantly elevated insulin levels and chronic inflammation-- both an effect of sugar-- can contribute to cancer risks
• It's highly addictive: Many nutritionists and scientists liken the effect of sugar on the brain to that of drugs-- and take it from a former [sugar] addict-- they're right! Sugar causes a massive release of dopamine in the brain, activating our reward centers and causing a strong addiction to the sweetener. I can definitely attest to this: at one point in my life, I was constantly eating candy and craving dessert after every meal. Once I ditched sugar completely, I stopped craving it. Simple as that. But the same as a drug relapse, if I start to get in the habit of eating it again, I need it constantly and slip back into addiction. This just goes to show how powerful the effect of sugar really is, even if you are not aware of it.
• It puts you at risk for heart disease: Sugar raises your cholesterol and triglyceride levels, and it also affects the pumping mechanism of your heart. 
• It can make you depressed: The ups and downs from glucose absorption disturb the brain and exacerbate anxiety and depression. Not only that, but sugar also uses up the mood-enhancing B vitamins. 

That being said, "sugar-free" isn't always the answer, as many substitutes have similar effects, especially ones that contain aspartame like Equal, as aspartame is carcinogenic and can cause emotional disorders, tumors and various diseases. Even agave nectar, which was once considered a good alternative, is considered harmful, as it is still a processed sugar and the amount of syrup needed to sweeten things is very high in sugar content.

So what's the best sugar alternative? If you need to sweeten something, it's best to use Stevia, honey or maple syrup, as they are all natural and contain various other health benefits. Of course, use these in moderation too, as sugar in excess is never good for you, even if it's from a natural source.

To go along with the sweet theme of this post, I thought I would share a dessert recipe, which is rare for me since I am not much of a baker. I just came up with this new Pumpkin Chocolate Chip Cookie recipe, which, of course, has no sugar and instead uses a small amount of maple syrup as a sweetener. These came out SO tasty, and it will be easy for you to recreate them, as I actually accurately measured everything this time.

These cookies are vegan, have no added sugar, no butter and no eggs, and they can be gluten free if you take out the oats and use another flour instead. There are no bad ingredients, so these can even be used as breakfast cookies.

Pumpkin Chocolate Chip Cookies

Ingredients:

1 cup pumpkin puree

1 cup almond flour

1 cup rolled oats

1/4 cup maple syrup (Grade B)

1/4 Unrefined Virgin coconut oil

1 tsp vanilla

1/2 tsp baking soda

1/2 tsp cinnamon

3 tsp cocoa powder

6  small squares of 70% or higher dark chocolate, with no sugar or dairy added, chopped

1. Preheat oven to 350 degrees Fahrenheit.

2. Mix all the ingredients in a large bowl.

3. Grease a baking sheet with some coconut oil. Place spoon sized chunks of the batter onto the baking sheet, leaving a little bit of room for the cookies to expand (they don't get much bigger).

4. Bake for about 15-20 minutes. If you like your cookies softer, bake for 15 minutes, and if you like them harder, bake for a little over 20.
5. Let cookies cool. If you want a little extra sweetness, drizzle maple syrup on top of the cookies when they are done baking.

(Makes about 10 cookies)

What are your favorite no sugar added recipes? Share in the comments! And be sure to follow @kalememaybe on Instagram!

Good Foods with Bad Raps + Linguine with Clams

Overtime, new studies find that some foods we thought were bad for us are actually more beneficial than harmful, but sometimes it's hard to shake the negative stigma attached to these foods. These 5 foods have been studied extensively, and new research is showing that there are more positive health benefits than negative, and it is encouraged to eat them.

1. Eggs: Eggs were shunned for a long time because of their high amount of cholesterol, but recent research has shown that eggs have no effect on heart disease for those with normal cholesterol levels. Eggs are high in protein and other essential vitamins and are extremely versatile to cook with.

When to avoid: If you're someone who already has high cholesterol, than you should watch your intake of eggs. If you don't have any cholesterol issues, than there's no need to worry, and you can even have more than one egg a day.

2. Avocados: Avocados are a source of good fat that actually help you lose weight. They are filled with vitamins and are good for your skin, and they help you absorb more of the carotenoids in salsas and salads.

When to avoid: Unless you are making it yourself, steer clear of most guacamoles, as many are made with heavy sour creams or oils.

3. Chocolate: Some of the benefits of cocoa: source of antioxidants, cuts down risk of heart disease, helps you lose weight, and boosts mood.

When to avoid: Try to go for dark chocolate 70% or higher to get the full benefits from the cocoa. Milk chocolate is filled with sugar and cream, and that's the kind of chocolate you should limit.

4. Nuts/Coconut: Nuts and coconuts are known for being fatty, but like avocados, the fat in nuts and coconuts is good fat and will help you lose weight. Nuts and coconuts also help your heart and provide you with omega 3s and other important nutrients.

When to avoid: If you're eating something like coconut oil, only get unrefined virgin coconut oil. For nuts, avoid nut butter brands like Jiff's and Skippys because they contain ingredients like hydrogenated oils and corn syrup. Your ingredients should be pure, but for both butters and nuts, enjoy in moderation.

5. Coffee: Recent studies are now showing that coffee lowers your risk of many diseases like diabetes, heart disease and cancer.

When to avoid: Those who are prone to nervousness and anxiety should avoid coffee, as it is a stimulant that can exacerbate anxiety. Also avoid specialty drinks that are filled with cream and sugar. 

Healthy Linguine with Clams

I made this dish the other day when I was really stressed out. Although it may seem counterintuitive, cooking when I'm really overwhelmed calms me down. I set out to the grocery store unsure what I wanted to purchase, but I knew I wanted to make something I don't normally cook. I picked up some fresh basil and some sun-dried tomatoes, and then I thought "Why not make a fancy Italian pasta dish?" So, I added some canned clams to my grocery basket and set home to cook my meal.

 This dish came out way better than I expected. In fact, it was probably one of the best pasta dishes I have ever cooked, and I have cooked a lot of pasta before. I posted my picture on Instagram and got a lot of attention for it, so I figured I would post the recipe here. It's a good start for beginners, but it will be sure to impress. 

Ingredients:

Whole Grain Linguine (about 1/6 of the box)

2 cloves of garlic, finely chopped

5 leaves of basil, chopped

1/4 medium onion, chopped

4 large sun-dried tomato pieces, cut smaller

1/2 small can of clams

Olive oil to cook with and to drizzle on top (your discretion, use minimally)

Shredded parmesan cheese, to taste

(and remember, my measurements are always approximate, since I just throw things in when I cook)

1. Start boiling the water for your linguine. In the meantime, chop your garlic, basil, onions and sun-dried tomatoes.

2. Once the water is boiling, put in your pasta and cook for about 8 minutes. While the pasta is cooking, heat up a pan with olive oil and sauté all the ingredients except the basil.  Once the onions are almost translucent, toss in the basil.

3. Drain pasta when ready. Add the linguine to the pan with the rest of your ingredients. Add a small amount of olive oil and the clams and toss together. Top with parmesan cheese as desired. 

Food Substitutes + Truffle Farro Salad & Spinach and Artichoke Turkey Burgers

Eating healthy doesn't mean you have to give up the foods you love. You just have to make small changes to individual ingredients to keep the taste and make the dish healthier. Here are some common and easy substitutes you can make in your foods:

Cream/Sour Cream/Mayo: Greek Yogurt is a great substitute for all things creamy. I put it in pasta dishes to replace cream sauces, and it works perfectly as sour cream in Mexican dishes etc. By using Greek Yogurt, you reduce fat as well as promote healthy digestion.

Butter: Coconut Oil can be used alone as a spread, or as a replacement in baking for oil and butter. Coconut oil can help with weight loss, and it also, contrary to popular belief, lowers bad cholesterol because it contains lauric acid.

Flour: Almond Meal, which is just ground almonds, is a great way to avoid wheat in baking. You get the benefit of the nuts and avoid the downsides of using processed, white flour.

Chocolate: 70% Dark Chocolate or higher is always the way to go with chocolate. You don't have to give it up, just go darker for more of the health benefits, which include a good source of antioxidants and vitamins, decreased risk of stroke, and more stabilized blood sugar.

Mixed Farro Salad with Truffle Dressing

Ingredients: 

Farro, cooked
Edamame 
Dried cranberries
Non-fat feta crumbles
Pistachio nutmeats
Baby broccoli, chopped

For dressing:

White truffle oil
Garlic Aoli Mustard
Olive Oil

1. Cook the farro first, let cool. 

2. Chop the broccoli into bite-size pieces. Combine the rest of ingredients.

3. To make the dressing, combine the mustard and two types of oil. I had to experiment to get exactly the right consistency and flavor. You don't need a lot of truffle oil because it's very potent, but you might need to add more olive oil to get the dressing to be smooth enough to pour over and toss in the salad. 

4. Toss dressing in salad and serve.

Spinach and Artichoke Burgers with Dip

Ingredients:

For burger: 

Lean ground turkey meat
Frozen spinach
Dehydrated onions (or chopped fresh)
Garlic powder
Wheat germ (or something equivalent, with the texture of breadcrumbs)
Chopped artichoke hearts OR artichoke bruschetta 
Parmesan Cheese

For Dip/Topping:

Greek yogurt

Garlic powder

Frozen spinach, defrosted

Artichoke

Parmesan Cheese

1. To make the patties, combine all the ingredients until evenly distributed.

2. Heat up a pan with olive oil. Form patties and make sure they aren't too thick so they can cook through. Place in pan.

3. Cover and lower the heat in order to let the patties cook thoroughly. Flip when they turn golden.

4. Make the spinach and artichoke dip topping. Combine ingredients and heat in microwave for about two minutes (be careful not to heat it too long or yogurt will curdle).

5. Top burger with dip, and enjoy!