Creamy Pumpkin "Risotto"

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I am officially repulsed by advertising! I knew that there would be corn syrup in these "so-called" healthy calcium supplements, but TRANS-FAT! How ridiculous! AND I didn't think that corn syrup would be the first ingredient...no wonder they taste so good. Sugar upsets the calcium/phosphorus ratio in the blood more than any other single factor. It also stresses the adrenal glands and upsets the hormone balance which affects calcium metabolism.

INGREDIENTS: Corn Syrup, Calcium Carbonate, Sugar, Nonfat Milk, Butter, Partially Hydrogenated Vegetable Oil (soybean and cottonseed), Soy Lecithin, Natural & Artificial Flavor, Glyceryl Monostearate, Carrageenan, Sodium Citrate, Sodium Phosphate, Vitamin D3, Vitamin K1

The United States has some of the highest calcium intakes in the entire world, yet we have the highest rate of hip fractures! So why is this??? One reason is that it doesn't supply adequate magnesium. Studies of our ancestors' pre-agricultural diets indicate that magnesium was probably consumed at about a 1:1 ratio with calcium. But now, the Calcium-Magnesium ratio is 12:1 in dairy. Since calcium and magnesium compete for the same absorption mechanisms, the imbalanced intake associated with our modern diet may well lead to magnesium deficiency. One feature of magnesium deficiency is the inhibition of osteoblasts (the cells that build and maintain bones).

Calcium imbalance symptoms may include fatigue, depression, defensiveness, muscle weakness, pain, arteriosclerosis, arthritis, kidney stones and gallstones. Others are bone spurs, rigidity, slow metabolism, constipation, social withdrawal and spondylitis (rigidity and inflammation of the spine). Don't get me wrong, most people need more calcium, BUT we need quality calcium to get into our bones...not just poor quality supplements that are going to cause problems. We need more calcium due to the pasteurization of milk, and the consumption of grains, sugar, and other nutritional imbalances (such as low vitamin D levels and inadequate magnesium intake). In addition, impaired digestion, intestinal infections, and stress all reduce calcium absorption, digestion and utilization.

A diet high in phytic acid, which is found in the bran of whole grains, interferes with calcium absorption. This acid binds to a variety of minerals including calcium, to form insoluble salts, called phytates, which are wasted from the body. Since grains are a relatively new food, from an evolutionary perspective, it appears that we have not yet developed digestive tracts which can break down these phytates.

Some of my favorite calcium filled foods and recipes are:

1. KALE (I LOVE my Kale Chips),

2. Cottage Cheese (Pumpkin Pancakes)

3. Cheddar cheese (BBQ Chicken Lasagna)

4. Sesame seeds (Salad Crisps)

5. Canned Salmon (salmon patties)

6. Pecans/Walnuts/Brazil Nuts (Protein Pecan Sandies)

7. Cabbage (my Pasta)

8. Broccoli/spinach (Italian Casserole)

9. Rhubarb (Bread Pudding)

10. Almonds, almond flour, almond milk (Goldfish Crackers AND most of my recipes:)

11. Brewer's yeast (my homemade POPCORN)

12. Artichokes (Easy Casserole)

13. Shrimp (Coconut Shrimp)

14. Sunflower Seeds (No Bake Energy Bars)

15. Peanuts (Nutter Butters)

16. Eggs (Pizza Bites)

Check out my cookbook Nutritious and Delicious for tons of Calcium-Filled Recipes!

Additional awesome sources of Calcium = kelp, sardines with bones, bok choy, watercress, parsley, ripe olives, romaine lettuce, pumpkin seeds, celery, and fish.

So with all of these options, if you get the grains, sugar, acidic sodas and fruit juices out of your diet...do you really need to chow down on a junk filled calcium chew??? NO, just spend the money on quality food.

To read more on WHAT supplements to take, check out my book: Secrets to a Healthy Metabolism.

4 cups cauliflower, chopped into "rice"
1/4 cup chicken broth
1 cup diced onion
1 cup thinly sliced mushrooms
1/2 cup canned pumpkin
1/2 cup unsweetened unflavored almond milk
1 tsp chopped garlic
1/4 tsp Celtic sea salt
1/8 tsp black pepper, or more to taste
2 wedges The Laughing Cow Creamy Swiss cheese
4 tsp Parmesan cheese
OPTIONAL: pumpkin seeds

Place cauliflower in a food processor, and blend until small pieces of rice. In a nonstick pan, combine all ingredients except cheese wedges and Parmesan. Stir until well mixed. Bring to a soft boil. Once boiling, reduce heat to medium low and cover. Simmer for about 5 minutes, until veggies are tender. Add cheese wedges and Parmesan, and stir until evenly distributed. Season to taste with additional salt and pepper and top with pumpkin seeds if desired. Enjoy! Makes 4 servings (1 1/4 cup per serving).

NUTRITIONAL COMPARISON:
Traditional Pumpkin Risotto = 406 calories, 70 carbs, 3 fiber (67 effective carbs)
"Healthified" Pumpkin Risotto = 115 calories, 12g carbs, 5g fiber (7 effective carbs)