Pumpkin Biscotti With Cranberries And Almonds
Medically reviewed by Christiana George Updated Date: June 8, 2023
Apparently I’m on a pumpkin spree.
Allow me to grin sheepishly and assure you that pumpkin puree season is almost over, a fact that makes me feel both sad and just a little relieved. For Chris, at least. His pumpkin fatiguée has never run so high. (Although one serving of pumpkin pie should cure him of that.)
And admittedly, even my tolerance is beginning to wane. I tend towards the obsessive in many aspects of my life, and pumpkin is one of these things. As well as listening to the same song/album on repeat, wearing the same shirt for weeks on end, wanting to eat at the same restaurant every time I go out, etc. etc. The inevitable result of such overload is almost criminally tragic: after such sensory gluttony, said objects/activities become warped, twisted. I can never view them the same way again.
That early magic is so transcendent, yet transient. Like the first time I heard the song “Weird Fishes by Radiohead.” God, I was moved. It haunted me. I still love it—and the entire album for that matter—but how I wish I could hear it again for the first time. (You can.)
So seasonality may not be such a bad thing after all. I mean, I wouldn’t mind having access to perfectly ripe peaches the entire year round. But I’d be losing the experience of the anticipation, and the unadulterated captivation of the first bite. Which means more to me than you can know.
With all that being said, it’s almost time to retire pumpkin. Almost. After all, there’s still pumpkin pie to be had.
Traditional Italian biscotti is not the buttery, cake-y creations we have today. They’re supposed to be biscuits after all, and biscuits do not connote dessert. It was made exclusively with flour, sugar, eggs, almonds (not roasted or skinned), and pine nuts. And meant to last a long time. Centuries, if stored carefully, according to Pliny the Elder.
Purists would call the recipe below a bastardization then. At the same time, I didn’t want to make anything too extravagant, too rich, too filling. I didn’t want to dip my biscuits in chocolate, or adorn them knee-deep with toppings, or have them leave behind butter stains on my finger. Rather, I was craving a sensible, no-nonsense, pumpkin-flavored treat to eat alongside my mid-morning coffee.
And that’s how these biscotti came out.
Of course, my few modest additions helped ever so much with the flavor, if I do say so myself. Dried cranberries to make it feel more festive, slivered almonds because they were one of the original ingredients, cinnamon, ground ginger, and cardamom because why the hell not. I dusted the top with black sesame seeds, bird food really, and into the oven my fat little loaf went.
Twice.
Because that’s how you make biscotti. You bake it twice.
PUMPKIN BISCOTTI WITH CRANBERRIES AND ALMONDS
Adapted from The New Best Recipe
Makes about 50
Ingredients:
- 1-1/2 cups all-purpose flour
- 1 cup whole wheat flour
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1 tsp cinnamon
- 1/2 tsp ground ginger
- 1/4 tsp cardamom
- 3/4 cup pumpkin puree
- 1 cup brown sugar
- 2 large eggs
- 1 tsp vanilla extract
- 1/2 cup slivered almonds
- 1/2 cup dried cranberries
- black sesame seeds for topping
Directions:
Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper.
Whisk the flours, baking powder, baking soda, salt, and spices together in a medium bowl. Set aside. In a larger bowl, whisk the pumpkin puree, sugar, and eggs together until smooth. Stir in the vanilla extract, almonds, and cranberries. Pour the dry ingredients over the egg mixture and fold until just combined.
Halve the dough and turn each half onto the prepared baking sheet. Using floured hands, stretch each half into a long loaf about 12 inches. Shape and pat each one smooth. Sprinkle liberally with black sesame seeds.
Bake until the loaves begin to crackle on top, about 25 minutes. Rotate the pan halfway through baking. Remove from the oven and let the pan cool for about 10 minutes. Meanwhile, reduce the oven temperature to 325 degrees F.
Transfer the loaves onto a cutting board. Using a serrated knife, cut each loaf diagonally into thin slices, about 1/2-inch. Lay the slices back on the baking sheet and return them to oven. Bake until crisp and golden-brown on both sides, about 15 minutes. Halfway through baking, turn the cookies over and rotate the baking sheet.
Remove from oven, and let cool. Store in an airtight container.
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Are Black Olives Acidic? Black Olives and Acid Reflux
When dealing with acid reflux, choosing the right foods can be critical. Black olives, commonly used in Mediterranean dishes and salads, often raise questions about their compatibility with an acid reflux-friendly diet. Are black olives acidic? Let’s dive into the facts and explore whether they are suitable for individuals managing acid reflux.
Are Black Olives Acidic or Alkaline?
Black olives are mildly acidic, with a pH ranging from 3.6 to 4.6, depending on how they are processed and preserved. Despite their acidity, they are generally considered safe for consumption in moderate amounts for most individuals, including those with acid reflux.
The preservation process, which often involves soaking olives in brine or vinegar, contributes to their acidity. However, once digested, black olives are thought to have a neutral to slightly alkaline effect on the body due to their rich mineral content, including magnesium and potassium.
Related to Read: Are Green Olives Acidic?
Acidic vs. Alkaline Foods and Acid Reflux
Acid reflux occurs when stomach acid flows back into the esophagus, causing discomfort and irritation. Choosing foods with alkaline properties can help neutralize excess stomach acid and soothe reflux symptoms. While black olives are not strongly alkaline, their nutritional profile provides several benefits for digestive health.
Author Tip: 7 Kinds of Foods to Avoid with GERD
Black Olives and Acid Reflux: Benefits
1. Rich in Healthy Fats
Black olives are a source of monounsaturated fats, which promote overall gut health. Unlike high-fat processed foods, these healthy fats do not typically trigger acid reflux when consumed in moderation.
2. High in Antioxidants
Black olives contain antioxidants like vitamin E and polyphenols. These compounds have anti-inflammatory properties that can protect the esophagus from irritation caused by acid reflux.
3. Good Source of Minerals
Minerals like magnesium and potassium in black olives help regulate stomach acid production, reducing the risk of reflux episodes.
4. Low in Calories
With approximately 35 calories per 10 olives, black olives are a low-calorie snack that won’t overload the stomach—a common trigger for acid reflux.
Potential Concerns with Black Olives
1. Sodium Content
Many black olives are cured or preserved in brine, which significantly increases their sodium content. High sodium intake can lead to water retention, bloating, and an increased risk of acid reflux. Opt for low-sodium or rinsed olives to reduce this risk.
2. Portion Control
Overeating black olives, like any food, can overload the stomach and increase the chances of acid reflux. Stick to moderate portions.
3. Processing Ingredients
Check for added ingredients like vinegar or spices, which can heighten acidity and potentially aggravate reflux symptoms.
How to Include Black Olives in an Acid Reflux-Friendly Diet?
- Choose Low-Sodium Options
Look for black olives labeled “low-sodium” or rinse regular olives to remove excess salt. - Pair with Alkaline Foods
Combine black olives with alkaline foods like leafy greens, cucumbers, or quinoa for a balanced meal. - Limit Processed Dishes
Avoid black olives in heavily processed dishes like pizza or nachos, as these may include high-fat and acidic ingredients that trigger reflux. - Monitor Your Reaction
Everyone’s body reacts differently. Start with small portions and observe how your body responds before making olives a regular part of your diet.
Author Tip: 7-Day Meal Plan For Gastritis
Black Olive Recipes for Acid Reflux
1. Mediterranean Black Olive Salad
Ingredients:
- 1 cup fresh spinach or arugula
- 10 sliced black olives (low sodium)
- 1/2 cup diced cucumbers
- 1 tbsp olive oil
- A pinch of salt and oregano
Instructions:
Combine all ingredients in a bowl. Toss with olive oil for a refreshing, reflux-friendly salad.
2. Black Olive Hummus
Ingredients:
- 1/2 cup black olives (rinsed)
- 1 cup cooked chickpeas
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 garlic clove (optional, depending on tolerance)
Instructions:
Blend all ingredients in a food processor until smooth. Serve with cucumber slices or whole-grain crackers
Scientific Evidence Supporting Black Olives and Acid Reflux
- Monounsaturated Fats and Digestion: Studies in the Journal of Gastrointestinal Health highlight that monounsaturated fats, such as those in black olives, improve digestion without exacerbating reflux.
- Anti-Inflammatory Benefits: Research in Nutrients (2021) emphasizes the role of polyphenols in reducing esophageal inflammation caused by reflux.
- Mineral Support: A study in the American Journal of Clinical Nutrition (2019) links magnesium and potassium intake to improved stomach acid regulation.
Final Thoughts
So, are black olives acidic? Yes, but only mildly. Their nutritional benefits, including healthy fats, antioxidants, and essential minerals, make them a potentially reflux-friendly food when consumed in moderation. By choosing low-sodium options and pairing them with alkaline foods, you can enjoy the rich flavor of black olives without aggravating acid reflux symptoms.
If you have specific dietary concerns, consult a healthcare professional or dietitian for personalized guidance. With mindful eating, black olives can be a flavorful and healthy addition to your diet.
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