Pasta with Pumpkin Goat Cheese Sauce

       Did you know October is National Pasta Month? In honor of the Pasta Fits Campaign sponsored by the National Pasta Association I want to share how pasta can fit into a well balanced, nutritious meal. Pasta is a great foundation for a healthy meal, not only is it a quick source of energy, but it can help satisfy your hunger. It also pairs well with a variety of vegetables and lean protein sources.  Another reason why pasta is a perfect grain is because it is easy to prepare and cost friendly.

       Many prefer the more "refined" white pasta because of the tender texture. But whole wheat pasta is my pasta of choice because it contains a higher amount of fiber, vitamins and minerals. When whole wheat pasta is cooked and paired well, I promise you won't be able to tell the difference!

         For my whole wheat pasta inspired dish I paired whole wheat penne with some of my favorite fall foods, pumpkin and kale, and used lean turkey sausage and goat cheese for the protein. This dish is not only packed full of fiber and protein but high in Vitamin A, K, C, and other antioxidants. 

Whole Wheat Penne with Pumpkin Goat Cheese Sauce,

Turkey Sausage and Kale

Servings: 6

Ingredients

• 1 box whole wheat penne
• 1 pound turkey sausage
• 1 Tablespoon olive oil
• 1 medium onion
• 2 garlic cloves, minced
• 1 1/2 cups low sodium chicken broth
• 1 cup pumpkin puree
• 5 oz fat-free evaporated milk
• 1/2 teaspoon rosemary
• 1/2 teaspoon sage
• salt/pepper to taste
• 2 ounces of goat cheese
• 3 cups kale, chopped

Directions:

1.  In a large sauce pan, crumble turkey sausage and brown over medium high heat. Once cooked through drain fat and remove turkey sausage from pan. Cover with aluminum foil to keep warm. 

2. Add olive oil to sauce pan. Saute onions and garlic for 5 minutes or until onions are translucent.

3. While onions are sauteing prepare whole wheat penne pasta, following directions on the box.

4. Add in chicken broth and pumpkin puree to onions. Once boiling turn down heat to medium low and add in evaporated milk, sage, rosemary, salt and pepper and mix together. Then add in goat cheese and turkey sausage and simmer for 10 minutes. 
5. Add in kale and mix to allow kale to wilt.

6. Serve pumpkin meat sauce over whole wheat penne. 

Recommended serving size ~ 1 cup sauce with 1 cup whole wheat pasta

“By posting this recipe I am entering a recipe contest sponsored by the National Pasta Association and am eligible to win prizes associated with the contest. I was not compensated for my time.”

An InLinkz Link-up

Applesauce Spice Cupcakes

            Hello fall and fall birthdays!  This past weekend we celebrated my mom's birthday as well as my husband's mom, aunt and brother's birthdays. We are so lucky to have family close by, and to be able to celebrate together. For dessert I came up with a fall-inspired birthday cupcake, with my own healthy twist of course!
            My inspiration for the dessert was apples. There is nothing like the taste of a juicy crisp apple at this time of year. My mouth is watering already! Apples not only help keep the doctor away, but are full of fiber, vitamins and minerals. One of my favorite ways to enjoy apples is in applesauce. Applesauce also makes a great fat substitute in baking. By replacing some of the fat with applesauce not only do you cut down the calories but add moisture to your baked good.

Below is my homemade applesauce recipe ....

APPLESAUCE

Ingredients

• 6 apples
• 2 cups of cider, or water
• 1 tsp cinnamon

Directions

1. Wash apples then cut apples into quarters (you do not need to peel or core apples).

2. Add cut apples and liquid into a large pot. Boil apples on medium high for 15 minutes or until soft.

3. Once apples are completely cooked let cool.

4. Add apple mixture to a colander and mash apples to remove skins and apple cores.

5. Add cinnamon to applesauce and stir to combine.

         I decided to use my homemade applesauce to make applesauce spice cupcakes. If you don't have the time or apples to make applesauce, store bought no sugar added applesauce works just as well!

Applesauce Spice Cupcakes

 with Maple Cinnamon Frosting

Makes: 12 cupcakes

Cupcake Ingredients

• 1/2 cup brown sugar
• 1/3 cup butter, softened
• 1 egg
• 1/4 cup maple syrup
• 1 cup applesauce, no sugar added or homemade applesauce (see above)
• 1 1/4 cup all-purpose flour
• 1 tsp cinnamon
• 1 tsp baking soda
• 1/4 tsp salt

Frosting Ingredients

• 2 ounces unsalted butter
• 2 ounces low fat cream cheese
• 1 cups powdered sugar
• 1/2 tsp vanilla extract
• 2 tsp maple syrup
• 1/2 tsp cinnamon

Directions
1. Pre-heat oven to 350 degrees.
2. In a standing mixer cream brown sugar and butter until combined.
3. Add in egg, maple syrup, applesauce and mix until combined.
4. Fold in flour, cinnamon, baking powder, salt.
5. Distribute mixture evenly into a 12 cup muffin tin.
6. Bake for 20 minutes, or until an inserted toothpick comes out clean.
7. While the cupcakes are baking put together the frosting. In a large bowel beat butter and cream cheese together until creamy. Then slowly add in powdered sugar. Once combined mix in cinnamon and maple syrup.
9. Once cupcakes completely cool, spread on frosting with a knife.

Suggestion: These cupcakes are also great as muffins (minus the frosting)!

Farm to Table: Black Bean Butternut Squash Chili

          Last week I attended a Farm to Table event at Green Meadow Farm in Hamilton, Mass., put together by the Northeast Mass Dietetics Association for dietitians in the area. During the event we got to enjoy local foods prepared by the farm's own chef and listen to a fellow dietitian and local food enthusiast, Nicole Cormier, talk about ways to incorporate sustainable eating into our practice as dietitians. I have always had an interest in eating locally because of the benefit to our environment, as well as the improved nutrient quality and taste of our food. What I didn't realize was how much of an impact it can have on improving lifestyle habits and health.

Here are some simple ways you can enjoy locally grown foods...

- Shop at a local farmers market
-Take part in a local CSA (Community Supported Agriculture)
-Visit a local farm and pick your own fruits and vegetables
- Start your own vegetable or herb garden
-Plan a meal knowing where all your foods come from


            My recipe for Black Bean Butternut Squash Chili is perfect for this post because all of the produce can be found at a farmers market this time of year! I made it for my husband and brother in law, and they loved it! I'd call that a success!

Black Bean Butternut Squash Chili

Time: 1 hours 30 minutes
Servings: 4

Ingredients 2 Tbsp Olive Oil 1 small Butternut Squash ( ~1.5 pounds), peeled and chopped 1 medium Onion, diced 3 Garlic Cloves, minced 1 Red Pepper, diced 1 Green Pepper, diced 2 (14.5 oz) cans low sodium Black Beans 16 ounces low sodium diced tomatoes , diced 2-3 cups low sodium Vegetable Broth 1 Tbsp Chili Powder ½ tsp Cinnamon 1/3 tsp Allspice 1 tsp Cumin 3 cups raw kale Salt/pepper to taste Directions 1. In a large pot sauté all vegetables (onions, garlic, peppers, butternut squash) in 2 tablespoons of olive oil over medium high heat for 5 minutes or until the onions are translucent. Make sure to stir vegetables each minute for even cooking. 2. Once onions translucent turn down heat to medium low. 3. Add remaining spices, diced tomatoes, and vegetable broth, cover and cook for 1 hour. 4. Once the butternut squash is tender add in the kale and cook for about 2-3 minutes until all the kale is wilted. 5. Once the chili is complete top with your favorite ingredients (cheese, Greek yogurt, avocado, cilantro, hot sauce etc.)