How to process a pumpkin

Halloween is a fun day filled with many traditions and the jack o' lantern is one of the most common of these. Many people just discard their pumpkins after the trick or treat is finished. Your carefully carved pumpkin is not inevitably destined for a compost pile, however! Here is an easy guide to turning your pumpkin into food. Mashed pumpkin is the base of many tasty fall recipes, ranging from cookies to pie to bread to smoothies. Don't waste money buying canned pumpkin - this method is both better for you and more cost effective.

Step 1: Carve your pumpkin.
Step 2: Remove the outer rind from the pumpkin.
Step 3: Cut the flesh into  1 inch cubes.
Step 4: Steam the pumpkin cubes until they are tender (a fork will enter easily).
Step 5: Using a mixer or food processor, mash the pumpkin.
Step 6: Package your pureed pumpkin! It will keep in the freezer for months.

How to cook a Spaghetti Squash

Spaghetti squash is a great replacement for pasta, as it is full of vitamins and minerals, but has few calories. A 1 cup serving has only 42 calories, but boasts vitamins C, A and B6, thiamin, riboflavin, niacin, folate, pantothenic acid and vitamin K, manganese,potassium, magnesium, calcium, copper, iron, phosphorus, sodium, zinc and selenium. Here is how to cook this great squash:

Preheat oven to 375 degrees F. Cut spaghetti squash in half length wise. Remove seeds (scrape them out with a spoon - just like hollowing out a pumpkin). Place flesh down in shallow pan with about 1 cm of water. Bake for 30-40 minutes. It will be ready when you can pierce the skin easily with a fork.

Once cooked, use a fork to scrape out the inside. The squash will come away in long strands, just like spaghetti.

Get creative with your toppings. It is yummy with just a pasta sauce, but can be a base for just about anything!

Blueberry Oatmeal Smoothie

Blueberries are full of antioxidants and can help prevent high blood pressure as well as ward off abdominal fat. Oatmeal is high in fibre and can help stabilize your blood sugar, decrease levels of "bad" cholesterol, protect against heart disease, and improve your immune response. Try this filling smoothie for a quick-to-make and tasty breakfast.

Ingredients:

• 1 medium banana
• 1 cup blueberries (fresh or frozen)
• 1 cup unsweetened almond milk
• 1 cup cooked oatmeal
• 1 scoop vanilla whey powder
• 1 handful ice 

(Hint: oats can be cooked quickly and easily by placing the oats in a bowl, covering with boiling water, then leaving to soak for about 10 minutes. Alternatively, combine the oats with equal parts water and let soak overnight in the fridge.)

Pumpkin Spice Cookies

More super foods combined in a yummy treat! Pumpkin is an excellent source of vitamin A and fibre, is good for your skin, can help ward of depression and may have cancer fighting properties. Cacao is one of the best natural sources of magnesium and is also a great source of antioxidants and essential minerals like iron and potassium.

Ingredients:

• 1 cup pumpkin
• 1/2 cup raw cane sugar
• 1/2 cup applesauce
• 1 egg
• 1/2 tablespoon vanilla extract
• 2 cups whole wheat flour
• 3 teaspoons baking powder
• 1 teaspoon baking soda
• 2 teaspoons cinnamon
• 1 teaspoon nutmeg
• 1/2 teaspoon salt
• 1/2 cup cacao nibs
• 1/2 cup chopped walnuts

Combine pumpkin, sugar, applesauce, egg and vanilla. In a seperate bowl, combine flour, baking powder, baking soda, cinnamon, nutmeg and salt. Slowly add flour mixture to the pumpkin mixture and mix well. Stir in the cacao nibs and walnuts. Drop by spoonfuls onto a baking sheet lined with parchment paper. Bake at 350 degrees for 9 to 10 minutes. Cool completely on a wire rack. Store in an airtight container.

Makes 3 dozen cookies.

Sweet Potato Fries

Sweet potatoes are high in vitamin B6, vitamin C and magnesium. They also contain iron, potassium, beta-carotene and vitamin D. The natural sugars they contain are released slowly in the blood stream, which helps maintain a stable blood sugar. Try these instead of regular fries and reap the health benefits!

Sweet Potato Fries

Ingredients:

• 1 large sweet potato, sliced into wedges
• 1/4 teaspoon brown sugar
• 1/4 teaspoon chili poder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon paprika
• 1/4 teaspoon salt

Preheat oven to 400 degrees F. In a bowl, combine spices. Add sweet potatoes and toss to coat. Spread fries out on a cookie sheet covered with parchment paper. Cook 15 minutes, turning once.

5 reasons to drink more water

Water is vital to our bodies and is required to survive. Unfortunately, many of us live in a state of consistent mild dehydration. Here are 5 reasons you should consider adding more water to your day:

1. Better mental performance: mild dehydration not only will dampen your mood, but will also have a negative impact on your memory and concentration. Mild dehydration will make tasks seem more difficult and harder to concentrate on.
2. Combat fatigue: even mild dehydration will make you feel tired, and possibly dizzy. Next time you feel drowsy in the afternoon, try having a glass of cool water. 
3. Decrease wrinkles: think of your skin cells as grapes. When they are full of water, they are plump and firm. Dry them out and they become wrinkly raisins. Now ask yourself, which would you rather look like - a smooth grape, or a lumpy raisin?
4. Aid in weight loss: this is probably the easiest thing you can do to lose extra pounds: ensure you are getting enough water. Weight loss is a mild detoxification process. As you breakdown fat cells, your body needs to get rid of the waste. Help the process along by ensuring you have enough water in your system to move unwanted waste out.
5. Prevent constipation: Constipation is often caused by inadequate water intake. Insufficient water intake will cause fecal matter to form too early in your food's journey through your intestines, resulting in hard stools and constipation.

Check out my blog post titled "How much water do you need to drink?" to help you determine how much water you need each day.