Roasted Pumpkin Seeds

  • 1 medium sized pumpkin
  •  Salt
  •  Olive Oil
  • Spices*

Cut the pumpkin in half if you want to make pumpkin puree, or if you want to make a jack-o-lantern cut around the stem end. Scoop out the seeds and pulp. Place the seeds and pulp into a colander and run under water to rinse and separate the seeds. Measure the pumpkin seeds. Place the seeds in a medium saucepan and add 2 cups of water and 1 tablespoon of salt to the pan for every half cup of pumpkin seeds.  Add more salt depending on preferred taste.

Bring the salted water and pumpkin seeds to a boil.  Reduce heat and simmer for 10 minutes. Remove from heat and drain well.  Transfer to a paper-lined tray and pat dry.

Preheat the oven to 300 degrees F. Transfer seeds to a medium bowl, toss with olive oil, spread out in a single layer on a large baking sheet. Check and stir every 10 minutes or so while baking on the top oven rack until the seeds begin to brown. It will take up to an hour depending on the size of the seeds. (Small seeds may toast in around 10 minutes; large seeds may take up to 20 minutes.)

Watch carefully so the seeds do not get over done. When lightly browned, remove from the oven and let cool on a rack before eating. Either crack to remove the inner seed or eat whole.

*For spicy pumpkin seeds, mix ½ teaspoon each garlic, cumin, coriander, and cardamom with seeds before roasting. For sweet pumpkin seeds, mix 1 teaspoon each ground cinnamon, cloves, and ginger and 1 1/2 tablespoons dark brown sugar with seeds and oil before roasting.

Roasted Pumpkin Seeds

Oven Roasted Rutabaga

Ingredients:

  • One large Rutabaga
  • 3 Tablespoons Olive Oil
  • Salt
  • Pepper
  • Chili Pepper
  • Rosemary

Directions:

  1. Peel and cube (approximately one-inch cubes) one large rutabaga.
  2. Toss cubed rutabaga with olive oil in a large bowl. Add salt, pepper, chili pepper, and rosemary to taste.
  3. Place cubed and seasoned rutabaga on an aluminum foil covered baking sheet.
  4. Roast in a 400-degree oven for 45 minutes until golden and soft.

Oven Roasted Rutabaga

Golden Delicious Apple Cheese Salad

Ingredients:

  • 3 cups torn lettuce
  • 1 Golden Delicious apple, cored and chopped
  • 1 ounce (1/4 cup) shredded Cheddar Cheese
  • 2 tablespoons shelled sunflower seeds
  • ¼ cup apple jelly
  • 1 tablespoon red wine vinegar

Directions:

  1. In medium bowl, combine lettuce, apple, cheese, sunflower seeds. Toss gently.
  2. In small saucepan over medium heat, heat jelly and vinegar until melted, stirring frequently. Cool slightly. Pour over salad. Toss to coat. 

Yields 4 (1-cup) servings.

Golden Delicious Apple Cheese Salad

Baked Maple Butternut Squash

Ingredients:

  • 2 pounds butternut squash (about one medium)
  • ¼ cup maple syrup
  • ¼ cup packed brown sugar
  • 3 tablespoons butter
  • ½ teaspoon ground cinnamon
  • ½ teaspoon vanilla extract
  • Dash salt
  • Dash nutmeg

Directions:

  1. Heat oven to 350 degrees.
  2. Spray a large baking pan with cooking spray.
  3. Peel the squash, scoop out seeds, and cut into ½ to 1-inch cubes.
  4. Put cubed squash into a large bowl.
  5. Heat maple syrup, brown sugar, butter, cinnamon, vanilla, salt, and nutmeg until hot and butter is melted.
  6. Drizzle this syrup over the squash cubes and stir gently to coat.
  7. Transfer to prepared baking dish.
  8. Cover with foil and bake for 30 minutes.
  9. Remove the foil, stir gently, and bake uncovered for about 15 minutes longer, or until squash is tender.
  10. Enjoy with your favorite meat.

This recipe is from www.thespruceeats.com

Baked Maple Butternut Squash

Watermelon Cooler Slushy

Ingredients:

  • ¼ of a large seedless watermelon (about 4 cups)
  • 2 cups carbonated or plain water
  • 2 tablespoons maple syrup to taste

Directions:

  1. Cut watermelon into cubes and transfer into a freezer bag
  2. Freeze until rock solid (up to 6 hours or overnight)
  3. Blend frozen watermelon, water, and maple syrup in a powerful blender
  4. Serve and enjoy!

Watermelon Cooler Slushy

Easy Carrots

Ingredients

  • 1 pound carrots, peeled and sliced into rounds
  • 2 tablespoons butter or olive oil
  • Salt

Directions

  1. Peel and trim the ends of the carrots.
  2. Slice into rounds of equal thickness, about 1/4-inch thick.
  3. Place a medium skillet over medium heat. Melt the butter (or warm the oil). Add the carrots and stir to coat.
  4. Cook, covered, for 8-10 minutes, or until soft when poked with a fork.
  5. Remove the cover and cook, stirring occasionally, for an additional 2 minutes to let any excess water evaporate.
  6. Sprinkle with salt and serve.

NOTE:  Make this recipe even more fun by using a pound of rainbow carrots. They come in colors purple, yellow, and sometimes red.

Easy Carrots

Fresh Tomato Salsa

PREPARATION:

Gather ingredients and bowl. For younger kids, you may wish to chop some ingredients ahead of time. Tomatoes are a great vegetable for small kids because they can be chopped easily with a plastic knife.

INGREDIENTS:

  • 3 cups of chopped tomatoes
  • 1 cup of onion, diced
  • 2 tablespoons of fresh lime juice
  • ½ teaspoon salt
  • ½ cup chopped green bell pepper
  • ¼ cup minced fresh cilantro
  • ½ teaspoon ground cumin
  • ½ teaspoon ground black pepper

DIRECTIONS:

Stir all ingredients in a bowl. Serve.

From: AllRecipes.com 2013

Fresh Tomato Salsa

Southwestern Sautéed Corn

Ingredients:

  • 1 tablespoon butter
  • 3 – 4 cups fresh corn or 1 package (16 ounces) frozen corn
  • 1 plum tomato, chopped
  • 1 tablespoon lime juice
  • ½ teaspoon salt
  • ½ teaspoon ground cumin
  • 1/3 cup minced fresh cilantro

Directions:

  1. In a large cast-iron or other heavy skillet, heat butter over medium high- heat.
  2. Add corn; cook and stir until tender, 3 – 4 minutes.
  3. Reduce heat to medium low; stir in tomato, lime juice, salt, and cumin.
  4. Cook until heated through, 3 – 4 minutes.
  5. Remove from heat; stir in cilantro.

Southwestern Sautéed Corn

Crunchy Garden Salsa

Ingredients:

  • 2 jalapenos (seeded for less heat if desired)
  • 1 clove garlic
  • ½ medium onion
  • ½ tsp. salt
  • ¼ tsp pepper
  • ½ pound plum tomatoes
  • 2 slicing cucumbers
  • 6 radishes
  • 2 tbsp. fresh lime juice
  • 1 tbsp. olive oil
  • ½ cup chopped fresh mint

Directions:

  1. In a large bowl, combine the jalapenos, garlic, onion, 1/2 teaspoon salt, and ¼ teaspoon pepper.
  2. Add the tomatoes, cucumbers, radishes, lime juice, and oil. Toss to combine. Fold in the mint.

Crunchy Garden Salsa

15-Minute Healthy Shrimp Scampi

Ingredients:

  • 1 tbsp. olive oil
  • 1 lb. large shrimp, peeled and deveined
  • 1 tsp. sea salt
  • ½ tsp black pepper
  • ¼ tsp. crushed red pepper flakes
  • 4 cloves garlic, minced
  • ¼ cup low-sodium chicken broth
  • ½ lemon, zested
  • ¼ cup freshly squeezed lemon juice
  • 1 lb. zucchini noodles, * spiralized (approximately two large zucchini)
  • ¼ cup Italian parsley, chopped
  • 2 tbsp. freshly grated Parmesan

Directions:

  1. Heat olive oil in a large skillet over medium-low heat.
  2. Add the shrimp, sea salt, pepper, and crushed red pepper flakes, and sauté for 4-6 minutes, until the shrimp begin to brown and are no longer translucent.
  3. Add the garlic to the pan and cook for one minute, stirring frequently.
  4. Add the chicken broth, lemon zest, lemon juice, and zucchini noodles.
  5. Bring to a boil and cook for 1 minute, just until the shrimp are completely opaque and cooked through and the noodles are softened, coated with the garlic-lemon sauce, and warmed through.
  6. Sprinkle with Parmesan and parsley and serve.

*NOTE: There are ways to make the noodle if you do not have a spiralizer:

  • Use a vegetable peeler and create long fettuccine-like noodles.
  • Use a paring knife to cut the noodles into more rustic, thicker noodles.
  • Use a kitchen grater to create short, rice-like zucchini noodles by shredding the zucchini lengthwise.

15-Minute Healthy Shrimp Scampi