The Great Pumpkin (Seeds)

Pumpkin seeds are full of nutrients including healthy fats. Try roasting some from your Halloween pumpkin in a little oil and sprinkle with a bit of salt.  (They can also be purchased in health food stores.)  Here are some other seasonings:

Optional Seasoning To Taste:
garlic powder or garlic salt
seasoning salt
black pepper
salt free seasoning blend, such as Mrs. Dash brand
cayenne pepper
Cajun seasoning blend
chili powder
Mexican style chili lime seasoning
Italian seasoning or other herbs
grated hard cheese such as Parmesan

Instructions

Preheat oven to 300º F.

While it’s O.K. to leave some strings and pulp on your seeds (it adds flavor), clean off any major chunks. Toss pumpkin seeds in a bowl with the melted butter or oil and seasonings of your choice. Spread pumpkin seeds in a single layer on an oiled baking sheet (or spray with cooking spray).

Bake for about 30 minutes, stirring occasionally, until golden brown.

Some Flavor Combination for Gourmet Roasted Pumpkin Seed Snacks

• Italian Style Pumpkin Seeds — Italian Seasoning Blend, Parmesan Cheese, Olive Oil, Salt and Pepper
• Pumpkin Pie Pumpkin Seeds — Cinnamon, Ground Ginger and Pinch of Nutmeg, Butter
• Greek Style — Lemon Pepper Seasoning Blend, Oregano, Salt, Olive Oil
• Buffalo Wings Pumpkin Seeds — Butter, Tabasco Sauce, Salt

Mint Pesto Artichokes

When you have a little extra time to make your vegetables extra yummy, here’s a recipe that provides your veggies and healthy fats. See the image below for tips for cooking with artichokes and other veggies.

Hands on time: 30 minutes | Total time: 45 minutes | Serves 4

4 large artichokes

1 lemon

1 cup fresh mint leaves

1/3 cup roasted cashews

1 small clove garlic

Kosher salt and black pepper

1/3 cup olive oil

Trim the artichokes. (For a how-to, see the image below). Grate 1 teaspoon of lemon zest into a food processor. Halve the lemon. Steam the lemon halves and artichokes in a large saucepan until a paring knife inserted into an artichoke stem meets little resistance, 25 to 35 minutes (adding more water to the pot if necessary). Add the mint, cashews, garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper to the food processor; pulse until finely chopped. Add the oil and process until almost smooth. Serve with the artichokes for dipping.

Recipe by Real Simple.

Sesame Spinach Salad

Here’s a recipe that is easily made program-friendly with a few substitutions.

Recipe by Real Simple.

Note: To make this program friendly use Tamari instead of soy sauce. Tamari is a natural soy sauce without sugar in it. Canola oil can be replaced with olive or grapeseed oil. Instead of the brown sugar, use a little Stevia or Agave, or a blend of the two in place of brown sugar.

1 tablespoon soy sauce

1 tablespoon rice vinegar

1 tablespoon canola oil

1 teaspoon toasted sesame oil

1 teaspoon brown sugar

1 bunch curly spinach, thick stems removed

6 radishes, thinly sliced

1 tablespoon toasted sesame seeds

Whisk together the soy sauce, vinegar, canola oil, sesame oil and sugar in a large bowl. Add the spinach and radishes; toss to combine. Sprinkle with the sesame seeds.

Photo by: www.veggieobsession.com