Brandywine Area Nutrition

Nutrition Counseling for food sensitivities

Donna Hugues

Pumpkin Bread

This pumpkin bread is quick to pull together – no mixer needed- and it makes two loaves, which is perfect for gifting or freezing for another time.

Who doesn’t love the smell of homemade pumpkin bread baking in the oven on a crisp Fall Day? This pumpkin bread recipe is super moist, filled with warm spices, and delicious real pumpkin flavor. It is a sweet treat that both kids and adults love.

Although it is a sweet treat, it does have a few health benefits. Pumpkin is the star ingredient in pumpkin bread and is packed with essential nutrients including:
  • vitamin A for healthy vision, skin, and immune function
  • fiber that helps regulate blood sugar, aids digestion, and promotes satiety
  • antioxidants vitamin C and E, beta-carotene, which protect cells from damage caused by free radicals
  • potassium which supports healthy blood pressure and muscle function
Also, the recipe I am sharing with you today uses olive oil instead of butter which offers diverse health benefits from disease prevention to cognitive and cardiovascular health.

Ingredients

Baking staples: all-purpose flour, baking soda, baking powder, and salt give the pumpkin bread a soft crumb

Spices: cinnamon, cloves, nutmeg, and vanilla give the pumpkin bread the Fall smell and taste we love

Eggs: help the bread rise in the oven

Oil: be sure to use “extra light olive oil” 

Pumpkin puree: be sure to use pure pumpkin puree and not pumpkin pie filling

Optional Add-ins: you can add 1 cup of nuts, chocolate chips, chopped dates, raisins, or dried cranberries

 

How to Make 

This recipe is so easy. Simply mix the dry ingredients, mix the wet ingredients, and then combine them and bake.

To get a light and airy crumb, be sure not to over-mix the batter, or else the bread could become tough. Just mix until the ingredients are combined. It is okay to have a few lumps.

 

To Store

Cover in an airtight container or plastic wrap. It will stay moist for 3-5 days on the counter or in the refrigerator.

 

Freezing

Wrap loaf or slices in plastic wrap and foil or in a freezer zip bag for up to 3 months.

 

To Thaw

Place loaf in the refrigerator overnight or thaw at room temperature for a few hours.

 

More Pumpkin Recipes

Pumpkin Pancakes

Pumpkin Pie Overnight Oats

Pumpkin Ravioli

I send out a weekly email – I call it Friday Email – It will arrive in your inbox every Friday with nutrition tips, health insights, and myth-busting facts that will help you achieve your health goals.

 

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Pumpkin Bread

Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 2 loaves

Ingredients

  • 2 cups all-purpose flour
  • 1 1/2 cups granulated sugar
  • 1 tsp baking soda
  • 2 tsp baking powder
  • 2 tsp cinnamon
  • 1/4 tsp ground cloves
  • 1/2 tsp ground nutmeg
  • 1/2 tsp salt
  • 3 large eggs, room temperature
  • 1 cup extra "light" olive oil
  • 15 ounce can, pumpkin puree
  • 1 tsp vanilla extract
  • 1/2 cup chopped walnuts, optional

Instructions

  • Preheat oven to 350 degrees F. Grease and lightly flour two 81/2 " x 4 1/2" loaf pans.
  • In a large mixing bowl, whisk together the dry ingredients: flour, sugar, baking soda, baking powder, cinnamon, cloves, nutmeg, salt, and walnuts.
  • In another, medium bowl, whisk together the wet ingredients: eggs, oil, pumpkin, and vanilla.
  • Pour wet ingredients over dry ingredients and whisk together until smooth. Divide evenly between two prepared pans and bake for 45-55 minutes or until a toothpick comes out clean. Let cool in pans for 10 minutes then transfer to wire rack. Cool completely.

Notes

Be sure to use "light" olive oil, not virgin.
Bake times vary based on your oven. 
To store: cover in an airtight container or plastic wrap. It will stay moist for 3-5 days on the counter or in the refrigerator.
Freezing: Wrap loaf or slices in plastic wrap and foil or in a freezer zip bag for up to 3 months.
To thaw: Place loaf in the refrigerator overnight, or thaw at room temperature for a few hours.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What Balanced Hormones Look Like on Your Plate

Balanced hormones require a variety of nutrients.

Each part of your plate plays an important role.

  • Veggies & Fruits: Fight inflammation, ease digestion, and provide fiber to balance blood sugar.
  • Protein: Preserve muscle mass (key for metabolism) and keep you satisfied to avoid cravings.
  • Carbs: Fuel your brain and muscles without spiking blood sugar.
  • Healthy Fats: Support hormone production and help absorb vitamins (like D and E, crucial as we age).

When energy flickers by mid-morning, or sleep feels light and forgettable, it’s tempting to reach for simple explanations. Stress, too much on your plate, or maybe a restless night. And sometimes that’s true. But often, there’s a quieter shift happening — your hormones moving out of sync in ways that don’t scream for attention but nudge you with small, persistent changes.

Support doesn’t have to look like micromanaging every bite.

Balanced hormones need vegetables that actually do something

For example, a handful of roasted brussels sprouts are not just fiber. They are helping your liver sift through excess estrogen, so your cycle doesn’t feel like a tightrope. Wilted kale folded into eggs becomes more than color. It gives your gut the minerals and bulk it needs to keep things moving, clearing what your body no longer needs.

Protein that meets you where you are

Some days it’s a soft-boiled egg, quickly peeled while your coffee brews. Others, its leftover grilled chicken tucked into greens with a spoonful of dressing that barely got whisked. What matters more than the source is that something on the plate helps rebuild what your body quietly uses up.

 

Carbs that keep you from running on friction

When stress creeps in, blood sugar becomes a louder player in the hormonal conversation. You might not notice it until you feel that odd mix of irritability and shakiness before lunch, or the flatlined feeling after skipping something grounding with dinner.

A bowl of quinoa warmed in bone broth. Chickpeas simmered with turmeric and spooned over arugula. These are signals to your adrenals that you’re not in a famine, not asking them to carry you with more cortisol than they were built to.

Fat that reminds your body it is safe

When a meal includes something like olive oil soaking into warm roasted carrots, or a few walnuts crushed over yogurt, or even that leftover half of an avocado eaten with a spoon before you run out the door — it changes how your body absorbs nutrients. And maybe more importantly, it changes how satisfied you feel.

 

These fats are not just caloric insurance. They are hormone-builders. They are carriers for vitamins that help your cycles feel less jagged, your skin less reactive, your moods less unpredictable.

 

Support doesn’t always show up with fanfare. It can look like eating salmon once a week, and noticing your joints feel less reactive. Or folding sauerkraut into your lunch wrap a few days in a row and realizing you are less bloated after dinner.

 

The right foods can help support hormone health naturally.

The Hormone Reset Meal Map is a practical guide to help you make small, consistent habits that support more balanced hormones.

Discover how blood sugar impacts hormones 

Learn the basics of balanced meals

Get a practical 3-day meal plan

Learn mindful eating practices

CLICK HERE to get your copy of the Hormone Reset Meal Map FREE

 

5 Hormone Disruptors You Might Be Living With

 

Hormone Disruptors don’t come with warning labels.

Hormone disruptors show up in the smell of your laundry. The convenience of plastic containers. The sheen of your favorite nonstick pan. 

These chemicals work by mimicking, blocking, or interfering with hormones. Over time, those small interruptions can start to affect how your body manages everything from energy to fertility to blood sugar.

Here are five hidden hormone disruptors you might be living with – without even realizing it.

Plastics That Interact with Heat

The container you microwave your dinner in. The plastic water bottle rolling around in the car. Many of these still contain chemicals like BPA, BPS, or BPF. Even BPA-free does not mean risk-free. The chemical substitutes often act similarly in the body.

When heated, these plastics become more likely to leach compounds that mimic estrogen. You won’t feel the shift overnight, but over time, this can contribute to fatigue, bloating, mood swings, and hormonal irregularity.

Small swap: Use glass for storage, especially for reheating. Keep a stainless steel or glass bottle for daily use.

 

Scented Products with Undefined “Fragrance”

The dryer sheet that smells like vacation. The candle labeled “linen breeze”. The shampoo that leaves a scent lingering for hours. Those products likely contain phthalates…chemicals that make scent stick. 

Phthalates are known to disrupt the endocrine system, particularly impacting testosterone levels and the nervous system’s stress response. They can enter through the skin or the air you breathe.

Small shift: Try a fragrance-free version of something you use daily, like detergent, body wash, or lotion. You likely will find you stop missing the artificial scent after a few weeks.

 

Parabens in Everyday Personal Care

Parabens are used to preserve moisture-rich products: lotion, sunscreen, face wash, and shampoo. They are effective at preventing mold, but they also mimic estrogen in the body and are easily absorbed through skin, especially right after a hot shower.

This isn’t about avoiding every product with a complicated label. It is about reducing exposure where it counts, like things you use on large surface areas or every single day.

Small shift: Replace your moisturizer or body lotion first. Look for brands that say clearly what they don’t include.

 

Nonstick Pans and “Performance ” Fabrics

The coating that keeps food from sticking. The jacket that repels water. The rug that resists stains.

Many of those use PFAS, often called “forever chemicals” because they do not break down easily in the body or the environment.

PFAS have been linked to thyroid disruption and immune suppression.

Small shift: If you are already replacing pans, choose stainless steel or cast iron. Over time, move away from stain- and water-resistant fabrics where you can.

 

Pesticide Residue on Frequently Eaten Produce

Even when washed, certain fruits and vegetables carry a residue of pesticides that can interfere with hormone signaling. 

Small shift: Buy the organic version of 2-3 things you eat multiple times per week, Berries, apples, spinach, potatoes – whatever is already in your rotation.

 

This isn’t about fear or control; it is about reducing the background noise your body has to filter every day. You do not need to replace everything all at once. In fact, the most sustainable changes typically occur gradually.

Making one product swap, establishing one new habit, or removing one layer of interference can all make a difference.

 

Lifestyle and nutrition go hand-in-hand. The right foods can help support hormone health naturally.

The Hormone Reset Meal Map is a practical guide to help you make small, consistent habits that support more balanced hormones.

Discover how blood sugar impacts hormones

Learn the basics of balanced meals

Get a practical 3-day meal plan 

Learn mindful eating practices

CLICK HERE to get your copy of the Hormone Reset Meal Map FREE

 

 

 

 

 

 

 

One Pan Salmon with Green Beans & Roasted Tomato

This post may contain affiliate links. Please read my Affiliate Disclosure.

This recipe is nutritious, easy to prepare, and requires minimal cleanup. It is a family-friendly dinner that never fails.

This recipe is rich in heart-healthy fats from the salmon and extra virgin olive oil. These fats, known as monounsaturated and polyunsaturated fats, can help to lower levels of harmful cholesterol and reduce the risk of heart disease and stroke. Additionally, the salmon is a great source of omega-3 fatty acids, which have been shown to lower blood pressure and decrease inflammation.

The salmon in this recipe provides a good source of Vitamin D, which is essential for bone health. Vitamin D helps the body absorb calcium, which is crucial for bone strength and growth. Additionally, the green beans provide a source of Vitamin K, which works with Vitamin D to ensure that calcium is properly utilized in the body.

The green beans and cherry tomatoes in this recipe are rich in Vitamin A, which is essential for maintaining healthy vision. Vitamin A helps protect the eyes from age-related decline and certain eye conditions like dry eyes and night blindness. Additionally, the tomatoes provide Vitamin C, an antioxidant that can help prevent damage to the eyes from harmful free radicals.

 

Sheet Pan Cooking

I am a big fan of sheet pan meals. You can use sheet pan cooking for breakfast, lunch, and dinner.

Sheet pan cooking makes meal prep and cleanup so easy. 

Since all the ingredients cook together, you end-up with flavorful meals – and leftovers tend to taste even better!

 

Ingredients

This recipe only needs seven simple ingredients. The exact measurements are noted in the recipe card below.

  • Vegetables: Green beans and cherry tomatoes add color, vitamins, and fiber.
  • Oil: I prefer the flavor of olive oil with this dish, but avocado oil will also work.
  • Salt & Pepper: You can adjust to your personal taste.
  • Fresh Basil: The fresh leaves add a burst of flavor, and they are also chocked full of antioxidants.
  • Fresh Parsley: Fresh parsley also adds a pop of flavor, and it contains amazing anti-inflammatory properties.
  • Salmon Fillets: I always recommend wild-caught salmon – you can use either fresh or frozen in this recipe. If you use frozen, be sure to thaw completely and drain excess liquid before cooking.

Tips

You can prep ahead. Clean vegetables, make the oil mixture the night before. Just combine and cook the next day.

Line your baking sheet with parchment paper. This will prevent the salmon and vegetables from sticking and makes for even easier cleanup.

Avoid overcrowding the pan. Arrange the ingredients in a single layer so they cook evenly.

 

You can keep leftovers in the fridge, in an airtight container for 3-4 days. Gently reheat leftovers in the microwave, covered, at 50% power.

I always store leftovers in glass containers. That way they can go directly from the refrigerator to the microwave. Glass containers can also be used to freeze food items.

 

How to know when salmon is done cooking

Use an instant-read thermometer to ensure the internal temperature of your salmon reaches 145 degrees F. It will be opaque and should flake easily with a fork when done.

 

Serving Suggestions

This One Pan Salmon with Green Beans & Roasted Tomatoes is filling on its own, however, I have paired it with rice or quinoa on occasion.

 

Tools you will need for this recipe

A baking sheet: if you want to bake directly on the pan, get one that is super easy clean up, otherwise you can place parchment paper on the pan.

A meat thermometer: This is the easiest way to tell if your salmon (or any meat) is cooked to perfection.

If you do not have these tools on hand, click on the links below to be taken to each product on Amazon.

 

Baking Sheet

Instant-read Thermometer

 

More Sheet Pan Meals

One Pan Chicken, Grapes & Veggies

One Pan Cod, Sweet Potatoes & Green Beans

One Pan Chicken Thighs, Broccoli & Cauliflower

One Pan Chickpea Fajitas

 

I send out a weekly email – I call it Friday Email – It will arrive in your inbox every Friday with nutrition tips, health insights, and myth-busting facts that will help you achieve your health goals.

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One Pan Salmon with Green Beans & Roasted Tomato

Total Time 25 minutes
Servings 2
Calories 374kcal

Ingredients

  • 2 cups green beans washed and trimmed
  • 1 cup cherry tomatoes
  • 2 tbsp extra virgin olive oil divided
  • sea salt & black pepper to taste
  • 10 ounces salmon fillet
  • 2 tbsp fresh parsley chopped
  • 1 tbsp fresh basil leaves chopped

Instructions

  • Preheat oven to 510 degrees F
  • Place green beans and tomatoes in mixing bowl and toss with half of the oil. Season with salt and pepper. Transfer to baking sheet and bake for 10 minutes.
  • Mix together remaining oil, parsley, and basil.
  • Season salmon fillets with salt and pepper. Brush oil mixture on to salmon.
  • Remove veggies from oven and place salmon fillets on top. Return to oven and bake 7-10 minutes or until salmon flakes with a fork.
  • Divide veggies between plates and top with salmon.

Notes

Leftovers
Refrigerate in an airtight container for up to three days.
Health Insights

  • Heart Health

    This recipe is rich in heart-healthy fats from the salmon and extra virgin olive oil. These fats, known as monounsaturated and polyunsaturated fats, can help to lower levels of harmful cholesterol and reduce the risk of heart disease and stroke. Additionally, the salmon is a great source of omega-3 fatty acids, which have been shown to lower blood pressure and decrease inflammation.

  • Bone Health

    The salmon in this recipe provides a good source of Vitamin D, which is essential for bone health. Vitamin D helps the body absorb calcium, which is crucial for bone strength and growth. Additionally, the green beans provide a source of Vitamin K, which works with Vitamin D to ensure that calcium is properly utilized in the body.

  • Eye Health

    The green beans and cherry tomatoes in this recipe are rich in Vitamin A, which is essential for maintaining healthy vision. Vitamin A helps protect the eyes from age-related decline and certain eye conditions like dry eyes and night blindness. Additionally, the tomatoes provide Vitamin C, an antioxidant that can help prevent damage to the eyes from harmful free radicals.

Nutrition

Calories: 374kcal | Carbohydrates: 11g | Protein: 31g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Cholesterol: 78mg | Sodium: 80mg | Potassium: 1114mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1570IU | Vitamin C: 36mg | Calcium: 73mg | Iron: 3mg

Crispy Cauliflower Bites

This post may contain affiliate links. Please read my Affiliate Disclosure.

This is the last in a 3-part series for healthy, tasty ways to prepare cauliflower.

Crispy cauliflower bites are the perfect appetizer or snack. They also can be used as a side dish.

Crispy Cauliflower Bites

This recipe offers several health benefits. garlic, green onion, and cauliflower are known for their high antioxidant content. Antioxidants help protect the body from damage by free radicals, potentially reducing the risk of chronic diseases.

The use of sesame oil and coconut oil in this recipe contributes to heart health. These oils are known to contain healthy fats that can help lower bad cholesterol levels and increase good cholesterol levels. Additionally, the fiber from the cauliflower and oat flour can also contribute to heart health by aiding in digestion and reducing the risk of heart disease.

The recipe includes ingredients like cauliflower and baking powder that are good sources of calcium. Calcium is essential for the development and maintenance of healthy bones and teeth. Additionally, the vitamin K from the green onion aids in bone health by improving calcium absorption and reducing urinary excretion of calcium.

 

To ensure the bites are crispy and not soggy

After cutting and rinsing the florets, wring the moisture out of them with a clean kitchen towel or cheese cloth – I find that cheese cloth works best.

 

Ingredients

There are a few more ingredients in this recipe than the others. I think most of them you will have on hand, especially if you are gluten-free. When cooking the bites, don’t overcrowd the pan. This will help them to brown evenly and faster.

 

Leftovers

  • Keep leftovers in the fridge, in an airtight container for 3-4 days.
  • They can also be frozen for up to 3 months.
  • You can reheat leftovers in the microwave, covered, at 50% power, but to keep the bites crispy, I recommend reheating in the oven or toaster oven at 400 degrees F until hot.

 

Serving Suggestions

With more finger food appetizers…

Quinoa Pizza Bites

Parmesan Stuffed Mushrooms

Chicken Wings

As a side dish with…

Stuffed Green Pepper

 

Helpful tools to use with this recipe

Splatter screen: Using a splatter screen is the perfect way to avoid a huge mess! I also use one while simmering food, when needing to see and check on the food. The screen will contain the splatter and allow the steam to escape while the pan and the food maintains a stable heat level.

Large, slotted spoon: This works best to transfer the bites from the oil to a paper towel lined plate.

Food storage containers: As always, I recommend glass containers for leftovers. They can go from refrigerator or freezer to microwave or oven. You never want hot food in plastic containers. Even if a plastic container is labeled microwave-safe, it can still release harmful chemicals. These chemicals, including BPA and phthalates, can pose health risks.

If you do not have any of these tools on hand, click on the link below to be taken to each product on Amazon.

 

Splatter Screen

Slotted Transfer Spoon

Food Storage Containers

 

More cauliflower recipes

Sheet Pan Cauliflower & Bacon

Parmesan & Parsley Whole Roasted Cauliflower

Roasted Cauliflower Steaks

Creamy Mashed Cauliflower

 

I send out a weekly email – I call it Friday Email – It will arrive in your inbox every Friday with nutrition tips, health insights, and myth-busting facts that will help you achieve your health goals.

Subscribe Here

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Crispy Cauliflower Bites
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Crispy Cauliflower Bites

Total Time 20 minutes
Servings 4

Ingredients

  • 1 tbsp sesame oil
  • 2 stalks green onion, sliced
  • 2 cloves garlic, minced
  • 2 tbsp tamari
  • 1 tbsp maple syrup
  • 1/4 cup gluten-free all- purpose flour
  • 1/4 cup tapioca flour
  • 1 tbsp baking powder
  • sea salt & black pepper to taste
  • 1/3 cup water
  • 1 head cauliflower, chopped into florets
  • 1/4 cup coconut oil

Instructions

  • Sauce; Heat sesame oil in a large pan over medium-high heat. Cook green onion and garlic for 1-2 minutes. Stir in tamari and maple syrup, remove from heat and transfer to a bowl.
  • Cauliflower; In a mixing bowl, combine gluten-free all-purpose flour, tapioca flour, baking powder, salt, pepper, and water. Add 1-2 tablespoons of water if it is too thick. Toss cauliflower florets in the mixture until well coated.
  • Heat coconut oil over medium-high heat in the same pan used for the sauce. Cook cauliflower until all sides are browned, about 5-7 minutes. Add more coconut oil to the pan if needed.
  • Transfer cauliflower to a paper towel-lined plate. Dip cauliflower bites into sauce or drizzle overtop.

Notes

Notes
No tapioca flour: use arrowroot powder or cornstarch instead
No coconut oil: use sesame oil instead