Grain-Free Granola

Grain-Free Granola
Prep Time
30 minutes
Number of Servings
Makes 5 cups (serves 15)
Ingredients
  • [q:1/4] cup coconut oil
  • 1 Tbsp maple syrup
  • 1 Tbsp vanilla extract
  • 1 cup raw silvered almonds
  • 1 cup raw walnut halves
  • 1 cup raw pumpkin seeds
  • 1 cup raw sunflower seeds
  • [q:1/4] cup almond flour*
  • 1 tsp ground cinnamon
  • Generous pinch of sea salt
Directions
  1. Preheat oven to 325˚. Line a large baking sheet with parchment paper.
  2. In a small saucepan, melt coconut oil. Add maple syrup and vanilla extract.
  3. In a large bowl, combine and mix all nuts and seeds.
  4. Pour wet ingredients over nut-andseed mixture. Stir everything together using a rubber spatula, making sure to coat it well. Add almond flour, cinnamon, and salt and stir again.
  5. Spread mixture out evenly over prepared baking sheet and roast for 10 to 13 minutes, until toasted and fragrant. Keep an eye on it to make sure it does not burn.
  6. Remove granola from oven. Allow it to cool completely before transferring it to a few airtight glass containers or mason jars. Store for 2 weeks in the pantry or up to a month in the fridge.
  7. Serve over yogurt, or just simply eat it with cold milk and honey. It can also be scooped out to snack on as well.
Nutrition Info
260 Calories, 8 g Protein, 0 mg Cholesterol, 7 g Carbohydrates, 2 g Total sugars (1 g Added sugars), 3 g Fiber, 24 g Total fat (5 g sat), 101 mg Sodium, [nut:4] Vitamin E, [nut:3] Phosphorus, [nut:2] Magnesium, [nut:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Folate, Iron, Zinc

Detox Salad

Detox Salad
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients

Dressing

  • [q:1/2]-inch piece of fresh ginger root
  • Juice of 2 large oranges
  • [q:2 1/2] fl. oz non-pasteurized apple juice
  • [q:1 1/2] fl. oz lime juice

Salad

  • 6 carrots, peeled and grated
  • 3 medium beetroots (beets),
  • peeled and grated
  • 1 small fennel bulb, very thinly sliced
  • 2 oz mixed bean sprouts
  • [q:3 1/2] oz sultanas (golden raisins)
  • 1 oz sunflower seeds, toasted
  • 1 oz pumpkin seeds, toasted
  • 2 fl. oz extra-virgin olive oil
  • Handful of cilantro leaves, to garnish
Directions
  1. To make dressing, peel and finely dice ginger. Using the flat side of a knife, press down on ginger pieces to release any excess juice. (Alternatively, if you have a juicing machine, peel and juice ginger.) Put diced or juiced ginger into a small jar along with remainder of dressing ingredients, pop jar’s lid on, and shake well.
  2. Assemble all salad ingredients in a large mixing bowl. Toss together well. Drizzle over dressing and serve, garnished with cilantro leaves.
Nutrition Info
274 Calories, 5 g Protein, 0 mg Cholesterol, 35 g Carbohydrates, 24 g Total sugars (0 g Added sugars), 7 g Fiber, 15 g Total fat (2 g sat), 101 mg Sodium, [nutrition:5] Vitamin A, [nutrition:4] Vitamin C, [nutrition:3] Vitamin K, [nutrition:2] Vitamin B6, E, Folate, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Iron, Magnesium, Potassium, Zinc

Crispy Brown Rice, Nut & Fruit Bars

Crispy Brown Rice, Nut & Fruit Bars
Prep Time
30 minutes, plus 12 minutes cook time
Number of Servings
30 servings
Ingredients
Directions
  1. Place the syrups and peanut butter into a small saucepan and whisk thoroughly to mix. Bring to a boil while stirring constantly.
  2. Reduce the heat to medium-low, stir or whisk frequently, and simmer for 10 to 12 minutes or until the syrup thickens and drips slowly from the spoon.
  3. Place the crispy cereal, dried fruit, seeds, and nuts in a mixing bowl. Pour the hot syrup over the mixture and mix thoroughly to coat all ingredients.
  4. Lightly moisten a glass baking dish with cold water. With moistened hands, place the mixture in the baking dish and press it down evenly and firmly.
  5. Place the dish in the freezer for 20 to 30 minutes, allowing the syrup to harden. Remove and slice into bars or squares.
  6. Store in a covered container on the counter or refrigerate.
Nutrition Info
114 calories, 3 g fat (22% calories from fat), 2 g protein, 20 g carbohydrate, 1 g fiber, 0 mg cholesterol, 90 mg sodium

Garlicky Pumpkin Seed Snack Mix

Garlicky Pumpkin Seed Snack Mix
Prep Time
50 minutes
Number of Servings
Serves 6
Ingredients
  • Canola oil spray
  • 1 cup pumpkin seeds*
  • 1 tsp garlic powder
  • [q:1/2] tsp ground cumin
  • 2 tsp Worcestershire sauce
  • 1 tsp water
  • 1 cup chopped walnuts
Directions
  1. Preheat oven to 375°. Lightly coat baking sheet with canola oil spray. Either pre-toast whole seeds from pumpkin, or spread hulled seeds on pan in one layer and toast in oven for 10 minutes.
  2. Meanwhile, in medium bowl, combine garlic powder and ground cumin. Thoroughly whisk in Worcestershire sauce and water. Remove toasted seeds from oven. When cool, add to bowl with sauce along with walnuts. Toss to coat evenly.
  3. Spread seeds and nuts on baking sheet in one layer. Bake about 10 minutes, until crisp. Remove from oven, let cool, and gently loosen from pan with end of metal spatula. Store in a tightly covered container.
Nutrition Info
155 Calories, 7 g Protein, 4 g Carbohydrates, 2 g Fiber, 14 g Total fat (2 g sat), 21 mg Sodium, [nutrition:4] Phosphorus, [nutrition:3] Magnesium, [nutrition:1] Iron, Zinc

Roasted Squash with Leek & Barley Pilaf

Roasted Squash with Leek & Barley Pilaf
Prep Time
35 minutes
Number of Servings
4
Ingredients
  • [q:1 1/4] cups pearl barley
  • 1 bay leaf
  • 1 butternut squash or large wedge of similar winter squash
  • [q:1/4] cup olive oil, divided 
  • Salt and freshly ground black pepper
  • 1 Tbsp small thyme sprigs, divided
  • 1 to 2 pinches dried hot pepper flakes, to taste
  • 2 Tbsp butter, divided
  • 2 to 3 celery ribs, sliced 
  • 4 leeks, thickly sliced
  • 8 oz brown mushrooms, sliced
  • 2 carrots, coarsely shredded
  • [q:1/2] to [q:3/4] cup low-sodium vegetable stock
  • Handful of flatleaf parsley, roughly chopped
  • 3 Tbsp lightly toasted pumpkin seeds, optional
  • 6 to 8 oz Taleggio or Fontina cheese, thinly sliced
Directions
  1. Rinse barley well. Put it into a large saucepan with bay leaf. Cover generously with water and bring to boil. Reduce heat and simmer gently, part-covered, for about 30 to 40 minutes until tender. Drain and set aside until needed.
  2. Preheat oven to 400°. Cut squash into 4 to 8 wedges. Do not peel them but scoop out seeds. Rub with half the oil and put on baking sheet. Season with salt and pepper and scatter over half the thyme and hot pepper flakes. Roast, uncovered, in preheated oven for about 40 minutes until tender and browned. 
  3. Meanwhile heat remaining oil and half the butter in large skillet. Cook celery gently for 5 minutes. Add leeks and most of remaining thyme. Cook for another 4 to 5 minutes, stirring once or twice. Add mushrooms and cook over medium heat until they begin to brown. Toss in carrots and cook for 1 to 2 minutes only. 
  4. Add barley and stir through, add sufficient stock to make grains moist and reheat thoroughly. Check seasoning and stir in parsley, pumpkin seeds (if using), and remaining butter.
  5. To serve, top squash with sliced cheese and remaining few thyme sprigs. Grind over some pepper and either let cheese melt in over or under hot broiler until it bubbles. Serve immediately with barley pilaf.
Nutrition Info
715 Calories, 25 g Protein, 65 mg Cholesterol, 77 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 17 g Fiber, 38 g Total fat (15 g sat), 721 mg Sodium, [nutrition:5] Vitamin A, Vitamin B1 (thiamine), Vitamin B6, Vitamin C, Vitamin K, Phosphorus, [nutrition:4] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Calcium, Magnesium, Zinc, [nutrition:3] Vitamin B12, Vitamin E, Folate, Iron, [nutrition:2] Potassium

Oat Porridge with Pumpkin Seed Dulse Condiment

Oat Porridge with Pumpkin Seed Dulse Condiment
Prep Time
Prep: 10 minutes, Cook: 15 minutes
Number of Servings
4
Ingredients
Directions
  1. Preheat the oven to 400°.
  2. Spread the dulse on a baking sheet and bake for 15 minutes until crispy. Remove and set aside. 
  3. Bring water to a boil and add the oat flakes.
  4. Reduce the flame to medium low, cover and simmer 5 minutes.
  5. While the oats are cooking, place the baked dulse and pumpkin seeds in a blender. Grind to a fine powder by pulsing and mixing several times.
  6. Place the oats in serving bowls, garnish with berries and sprinkle the pumpkin seed dulse condiment on each serving.
Nutrition Info
224 calories, 9g fat (37% calories from fat), 9g protein, 26g carbohydrate, 7g fiber, 0mg cholesterol, 81mg sodium

Pumpkin Seed Bars

Pumpkin Seed Bars
Pepitas + Cranberries = A Delicious Snack!
Prep Time
10 minutes prep time + chill time
Number of Servings
Serves 8
Ingredients
  • Cooking spray
  • [q:1 1/2] cups toasted pumpkin seeds
  • [q:1/2] cups dried cranberries
  • 4 Tbsp honey
  • [q:1/2] tsp orange extract
Directions
  1. Lightly oil a loaf pan with cooking spray.
  2. Combine pumpkin seeds and cranberries in a small bowl.
  3. Stir together honey and orange extract together in medium-size bowl.
  4. Add pumpkin seed mixture to honey mixture and stir well to combine. Press into loaf pan.
  5. Refrigerate approximately 2 hours, or until mixture has set. Cut into individual servings.
Nutrition Info
190 Calories, 7 g Protein, 18 g Carbohydrates, 14 g Total sugars (9 g Added sugars), 2 g Fiber, 12 g Total fat (2 g sat), 2 mg Sodium, [nutrition:4] Phosphorus, [nutrition:3] Magnesium, [nutrition:1] Iron, Zinc

What Else Can You Do With Pumpkins?

What Else Can You Do With Pumpkins?
Lynn Tryba
the back of a wagon filled with pumpkins

Making The Most of Your Pumpkin

Here are 5 fun “green” ideas for pumpkin use that go beyond the jack-o’-lantern.

  1. Save the Seeds

    After you’ve scooped out the innards of your jack-o’-lantern, save the seeds! Wash and dry them, toss them in olive oil and sprinkle with your favorite spices. Even a dash of sea salt and pepper tastes great.

    Some people like sweeter seeds accented with cinnamon, nutmeg, and ginger. Others enjoy the savory taste of cumin, coriander, and rosemary. And of course, some people love them hot—spiked with chili powder or cayenne!

    Eat by the handful, toss over salads, or use them to enhance recipes. Here's a simple pumpkin seed recipe.

  2. Feed Wildlife

    Once Halloween is over, if your jack-o’-lantern is not moldy, cut it into fourths and put it in your yard—just not too close to the house! Your wildlife friends will thank you.

  3. Make Pumpkin Puree

    If you’ve used the smaller sugar or pie pumpkins to accent your fall decorations and they’re still in good shape—not moldy or damaged in any way—put them to good use in your kitchen. You can make great purees from their flesh that can be used in many recipes from pies to breads to soup.

    A favorite recipe is this Roasted Squash with Leek and Barley Pilaf.

  4. Freeze Pumpkin for Later

    Freeze extra puree in an ice cube tray. Save the pumpkin cubes in a freezer bag or container, and use them in recipes throughout the year. Pumpkins are packed with good nutrition!

  5. Feed the Earth

    Compost your jack-o’-lantern. But first remove any wax or other substances that won’t compost. And be sure not to compost the seeds, unless you want to create a pumpkin patch next summer!

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Red and Golden Beet Salad

Red and Golden Beet Salad
A Heart-Healthy Salad Topped with Goat Cheese
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1/2] lb golden beets, peeled and cut into [q:1/2]-inch wedges
  • [q:1/2] lb red beets, peeled and cut into [q:1/2]-inch wedges
  • Salt and freshly ground black pepper to taste
  • [q:1/4] cup goat cheese, crumbled
  • [q:1/8] cup chopped parsley
  • 1 Tbsp sunflower seeds
  • 1 Tbsp pumpkin seeds
  • 2 Tbsp extra-virgin olive oil
Directions
  1. Carefully place beets into a steamer set over boiling water. Cover and steam until beets are tender when pierced with a fork, approximately 15 minutes.
  2. Remove beets from heat. Transfer to a large glass bowl and allow to cool 10 minutes.
  3. Season beets with salt and pepper to taste. Top with goat cheese, parsley, and sunflower and pumpkin seeds.
  4. Drizzle with olive oil. Serve immediately.
Nutrition Info
155 Calories, 5 g Protein, 5 mg Cholesterol, 11 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 4 g Fiber, 11 g Total fat (3 g sat), 317 mg Sodium, [nut:3] Vitamin K, Folate, [nut:3] Magnesium, Phosphorus
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