Sweet and Spicy Roasted Pumpkin Seeds

The other day I promised to share my recipe for the addictive roasted pumpkin seeds I made after carving our pumpkins.  I am calling them "addictive" because every time I walk past the little container full of them, I have to stop and grab a few.  I cannot walk past without snatching at least a few...or 10.

I had never roasted pumpkin seeds before this year so I was a total newbie at it.  I'd definitely eaten them at other people's houses but had found the texture to be odd (chewy, maybe?), not like a crispy, crunchy snack I craved.  So I went looking for the best method of cooking them to achieve the snappy, crispy bite I desired plus a flavor I could enjoy on top of salads or by the handful.

I think I found a good method for cooking the seeds, the flavor though, I'm still not sure about.  As I said, I really enjoy the flavor of these Sweet and Spicy Pumpkin Seeds but Brian isn't hooked on them like I am.  I'm sad I used our entire cache of seeds without trying out various seasoning options, so I'm really tempted to go pick up another pumpkin to carve, just for the seeds inside.  Maybe after halloween when they go on sale.....

Apparently, there's also some controversy about whether or not you should eat the "shell" or "hull" of the pumpkin seed or spit it out (a la sunflower seeds with their shells on, which is what Brian thought you were supposed to do).  A quick Google search informed me that there is no right or wrong way to eat your seeds however with the hulls left ON you get an extra source of beneficial fiber, so I say eat those shells!

I also learned that boiling the pumpkin seeds in salty water for 10 minutes before baking them helps the salty flavor permeate into the seeds better than if you just roast them with the seasoning.  As for the rest of the seasonings, you could go simple and classic with olive oil, salt and pepper or all out spicy with caribbean jerk seasoning or cayenne pepper and chili powder.  Or maybe try a savory blend of seasonings and dried herbs like rosemary, garlic and thyme or even an Indian version with curry powder.     But I think next time I roast pumpkin seeds, I am going to try a purely sweet rendition with brown sugar, cinnamon and pumpkin pie spice.



Sweet and Spicy Roasted Pumpkin Seeds

2 heaping cups shell-on pumpkin seeds, rinsed and cleaned off from all attached stringy pumpkin bits
4 cups water
4 tablespoons kosher salt

1 tablespoon olive oil
2 tablespoons pure maple syrup
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon salt
pinch crushed black pepper

For the brine:  After thoroughly cleaning seeds and separating them from the pumpkin "guts", add seeds, water and kosher salt (using a ratio of 2 cups of water + 2 tablespoons salt per one cup pumpkin seeds) to a medium saucepan and bring to a boil over high heat.  Allow seeds to simmer for 10 minutes, then drain and allow to dry on towels for 30 minutes to 1 hour (or longer) to allow most of the water to evaporate.

When you're ready to roast, preheat oven to 300 degrees.  Line a baking sheet with parchment paper or spray with non-stick cooking spray.  In a large bowl, combine brined, dried seeds, olive oil, maple syrup, chili powder, cumin, 1/2 teaspoon salt and a pinch of black pepper.  Toss thoroughly until all seeds are evenly coated.  Spread seeds out on baking sheet in a single layer (you may need 2 baking sheets) and roast for 30 minutes to 1 hour, stirring seeds every 10 minutes until seeds feel lighter when you stir them and look golden and crunchy (mine took about 40 minutes).  Remove from oven and allow to cool to room temperature on baking sheet(s).  Store in an air-tight container (after completely cooled) at room temperature.

Serving ideas:

-by the handful
-mixed in with spiced, roasted nuts as a party appetizer
-sprinkled on top of a seasonal salad
-mixed into homemade granola (especially if you make a sweet variation!)
-sprinkled over a warm bowl of butternut squash soup or a hearty chili or stew
-mixed with popcorn for a satisfying movie-night snack

I loved these roasted seeds on top of a salad and cut up veggies with some leftover shredded chicken and black beans for lunch!

Let me know what seasonings you try and how you eat your roasted pumpkin seeds!

Orange ya glad it's almost Halloween?

We carved our pumpkins this weekend!

The weather was gorgeous so we decided to take everything out to the front porch, even Hudson joined us.

An artist at work...Hudson making sure I'm doing it right

The finished products!  Mine on the left, Brian's on the right.  

I tried to faithfully represent Hudson't cuteness.  Brian dedicated his pumpkin to his alma mater (U.S. Naval Academy)

 It's hard to say for sure, but I think Hudson approves.

And P.S.  I didn't let those pumpkin seeds go to waste so check back later this week to see what I did with them.  Hint:  I can't stop munching on them!

White Bean Soup with Sausage and Kale...for my Sister

My sister Heidi came to town!  It was a quick, impromptu visit to Tampa planned only 2 or 3 days in advance and it came at just the right time!  With B still overseas and me being new to the area, it's been a lonely couple of weeks and I jumped at the chance to have some company.  And my sister is the best kind of company.


We had such a great time this weekend:  had dinner out at my favorite restaurant in town, shopped, enjoyed long philosophical discussions, watched sappy romantic comedies, laughed at silly jokes, savored decaf cappuccinos and live music at the local coffee shop, went to a wine tasting and of course cooked and ate delicious meals together at my house!


Heidi is an adventurer in the kitchen:  she talks of things like "mellow miso" and "massaging the kale."  She incorporates aspects of eating raw, vegan and gluten-free into her diet yet isn't limited to those foods, she just enjoys a balance of healthy, mindful eating as it fits into a broad wellness approach.  


We really enjoyed this White Bean Soup with Sausage and Kale which came together rather quickly, especially since I had cooked up the sausage the day or two before and had some nice homemade chicken stock ready to go for this exact purpose.  We thought the kale was excellent a little "al dente" right out of the soup pot on the first night but also enjoyed it with a slightly more wilted texture, reheated in the microwave the next day.   It's a hearty, healthy and filling soup and we hope you give it a try!





White Bean Soup with Sausage and Kale
serves 4-6
Adapted from My Kitchen Addiction


1/2 pound mild Italian sausage, casings removed
1 tablespoon olive oil (may not be necessary, depending on how much fat comes out of the sausage during cooking)
1/2 yellow onion, diced
2 ribs celery, diced
1 large carrot, peeled and diced
2 mushrooms, roughly chopped
2 cloves garlic, minced
1 tablespoon fresh thyme leaves
1 can canellini beans, drained and rinsed
4 cups chicken stock
1/2 large tomato, diced
1/2 large bunch kale, thick stems removed, roughly chopped
salt and pepper, to taste
parmesan cheese for serving (optional)


In a dutch oven or large heavy pot, brown sausage over medium-high heat, breaking up with the spatula, until fully cooked.  Remove sausage to a paper towel lined plate to drain.  Add 1 tablespoon olive oil to the same pot and lower heat to medium, add onion, celery, carrot and mushrooms to pot and saute 5-7 minutes stirring frequently, until vegetables have softened and onions start to become translucent (you may omit the olive oil in this step if there is fat left in the pot from cooking the sausage).  Add garlic and thyme and cook another 2 minutes, stirring frequently.  Add beans, chicken stock and tomato and increase heat to high to bring soup to a boil.  Once boiling, cover soup with lid and reduce heat to low to simmer for 10 minutes.  After 10 minutes, remove lid and increase heat to medium-low, add kale and continue to cook 5-10 minutes, until kale wilts to desired amount (we liked our kale barely wilted, about 4-5 minutes).  Season with salt and pepper to taste.


Ladle soup into bowls and serve, topped with shredded parmesan cheese if desired.

Spaghetti Squash with Kale and Sausage

B has been out of the country for the last two weeks.  Happily, it's just a short deployment and he will be home in another two weeks or so (YAY for passing the half-way point!).  

For previous deployments, I used to fall into some bad food-habits, mainly eating too many convenience foods:  Lean Cuisines, canned soups and bowls of cold cereal.  In other words, processed junk.  Sure, I would supplement with daily salads (I cannot live without salads) but I rarely cooked meals for myself.  Have you ever tried cooking for one?  I can tell you, it's not easy, and I always wind up with leftovers.  Leftovers themselves are not a bad thing, but nobody wants to eat the same thing day in and day out, so I would just use that as an excuse not to cook.  Well, not this time.  

This deployment, I made a personal commitment to avoid falling into my old habits.  No frozen meals, no cans of soup.  Real meals, healthy, whole ingredients.  The way B and I like to eat.

Spaghetti Squash with Tomato Sauce, Sauteed Vegetables and Italian Sausage

serves 1

3-4 oz mild Italian sausage (removed from casings)

1 tsp olive oil

1/4 medium yellow onion, diced

2 small mushrooms, roughly chopped

2 cups kale, roughly chopped (just the leaves, the stems removed)

salt and pepper, to taste

1/2 tsp red wine vinegar

1/2 cup cooked, prepared spaghetti squash (check out this how-to guide)

1/2 cup tomato sauce, prepared and heated through (I had leftover homemade sauce, but you could use prepared sauce from the jar)

1 Tbsp parmesan cheese, grated

Saute italian sausage in a medium skillet over medium-high heat, breaking it up with a wooden spoon, until fully cooked all the way through.  Remove sausage to a paper towel-lined plate to drain some of the fat.  Heat 1 teaspoon olive oil in same skillet (if there is some fat left in the pan from cooking the sausage, you can omit the oil here).  In the same skillet, saute onion until almost translucent (about 5 minutes) over medium-low heat.  Add chopped mushrooms and kale to skillet with the onions and stir frequently, for 5-6 minutes, until kale is wilted and mushrooms are cooked through, season with salt and pepper if desired.  Add red wine vinegar and stir.  Return sausage to the pan and toss with the vegetables.

Plate the cooked spaghetti squash and top with the tomato sauce.  Add sausage and vegetables on top of the sauce and sprinkle on the grated parmesan cheese.  

Apple Pie for Breakfast

Well, actually that's a lie.  Sort of.

It's not REALLY pie...but it does taste kinda like it.  But better, in my opinion.  And it's a heck of a lot better for you.  And more satisfying.  And you can eat it in the morning without feeling really guilty all day long.  In fact, you'll feel really warm and happy inside for a good couple of hours and you'll want to eat it every day to relive that feeling.

Ok enough with the schmaltz.  Let's just get to the recipe already...

Apple Pie Oatmeal

serves 2

1 teaspoon butter
1 large apple, cut into bite-size chunks (I leave the skin on, but I suppose you could peel it if you prefer)

cinnamon, to taste (about 1/4 - 1/2 teaspoon)
pinch of apple pie spice
1 1/2 cups water
1/2 cup steel-cut oats
pinch of kosher salt
1 tablespoon packed Splenda-brown sugar blend or Maple Syrup (or more, to taste)
1/2 teaspoon vanilla extract
1/2 cup milk (whatever kind you like:  almond milk, 2%, etc.)
chopped pecans or walnuts (optional)
additional milk, brown sugar, cinnamon and apple pie spice for serving (optional)

In a small or medium sauce pan, melt butter over medium heat.  Add half of the chopped apple to the melted butter and sprinkle on some cinnamon (reserve the other 1/4 chopped apple to add towards the end of cooking).  Saute for 5 minutes, until apple has started to soften.

Pour water into sauce pan and increase heat to high, bring to boil and add oats and salt.  Cook oatmeal, stirring frequently 30 minutes or until most water is absorbed and oatmeal is thick.  Add apple pie spice, vanilla extract, Splenda-brown sugar (or maple syrup) and stir, add milk and remaining apple chunks and allow to cook another 5 minutes or until oatmeal is cooked to your desired doneness.  Scoop oatmeal into a serving bowl and top with the chopped nuts and additional milk, brown sugar, cinnamon and/or apple pie spice as desired.

*If desired, you can substitute old-fashioned oats rather than steel-cut oatmeal.  For 1/2 cup old-fashioned oats, use 1 cup water and decrease cooking time to 5-7 minutes once oatmeal is added.

Mixed Green Salad with Roasted Butternut Squash, Herbed Lentils and Goat Cheese

I whipped up this salad with roasted butternut squash and herbed lentils last week in order to reinvent some leftovers I had.  


One of my favorite dinners to make at home is the Barefoot Contessa's Salmon with de Puy Lentils - it's hearty and filling, healthy and doesn't take too long to make so it's great for a weeknight.  Another great thing about these lentils is that they taste fabulous the next day too, so they make a perfect light lunch.  


I reheated the lentils and served them over some mixed salad greens with matchstick-chopped carrots, roasted butternut squash, sliced avocado, goat cheese and a quick homemade balsamic vinaigrette.  Paired with a glass of chardonnay, this made a perfect meatless dinner for one.  I hope you try it, you won't be disappointed!

Sorry for the crappy photo, the natural light was all gone by the time I sat down to dinner.

Herbed de Puy Lentils
recipe serves 2 as a side-dish, plus you'll have leftovers
adapted from The Barefoot Contessa

1/2 cup French green lentils, du Puy

1 tablespoon olive oil

1/2 cup chopped yellow onion

1/2 cup chopped leeks (white and light green parts only)

1/2 tsp fresh thyme

1/4 tsp kosher salt

dash fresh ground black pepper

1/2 Tbsp minced fresh garlic

1/2 cup chopped celery

1/2 cup chopped carrots

scant 1/2 cup low sodium chicken stock

1/2 Tbsp tomato paste

1/2 Tbsp red wine vinegar

Place the lentils in a heat proof bowl and cover with boiling water. Set aside for 15 minutes, then drain.

Meanwhile, heat the oil in a sauté pan, add, onions, leeks, thyme, salt, and pepper and cook over medium heat for 10 minutes, until the onions are translucent.

Add garlic and cook for 2 more minutes. Add celery, carrots, chicken stock, lentils and tomato paste. Cover and simmer over low heat for 20 minutes, until lentils are tender. Add the vinegar and season to taste.

Roasted Butternut Squash

serves 1-2, depending how hungry you are

1 cup butternut squash, peeled and chopped into 1/2 inch cubes

1-2 tsp olive oil

salt and pepper, to taste

Preheat oven to 400.  Toss squash with olive oil, salt and pepper directly on a foil-lined baking sheet.  Roast in the oven 25-35 minutes, stirring to flip the pieces over every 10 minutes, until evenly caramelized and golden.  

Mixed Greens Salad with Roasted Butternut Squash, Herbed Lentils, Avocado and Goat Cheese

Layer mixed greens and julienned carrots in a large bowl.  Top with the lentils, followed by the roasted squash and sliced avocado.  Crumble about 1 oz goat cheese onto salad and drizzle with balsamic vinaigrette.  

Cinnamon-Almond Butter Dipping Sauce

I wish I had a more clever name for it, but honestly, the name doesn't matter.  What matters is that you make this the next time you have a dozen beautiful Honeycrisp apples, waiting to be eaten.  Or even one Honeycrisp apple.

I feel silly even sharing this as though it's some sort of "recipe".  But, because I care about you and because I cannot guarantee you have ever made this before, I am posting it.

Oh, and you should know, it's not JUST a dip for apples.  I mix a tablespoon or two into my oatmeal in the morning, along with some chopped fruit, some pumpkin puree or a scoop of protein powder.  I always like to include some fat (preferably plant/nut-based) in my breakfast to get my metabolism going.  I think breakfast should include protein, carbs AND fat.  Well actually, any time you eat you should try to include at least two of those three energy-sources, not just at breakfast.  It will keep you full and your body satisfied, since fat and protein help slow down the digestion of carbohydrates.  And, since it contains cinnamon, it facilitates the insulin response which can be helpful for Type-2 Diabetics to maintain normal blood sugar.

It's also wicked-good drizzled onto a Morning Glory Oat Muffin or a slice of banana bread.  Or mixed into a protein shake after a workout (1 scoop vanilla protein powder + 1 Tablespoon Cinnamon-Almond Butter Dip + ice cubes + water.  Blend.  Revitalize.)  



Cinnamon-Almond Butter Dip
recipe inspiration from Oh She Glows


1 part almond butter*
1 part almond milk
sprinkling of cinnamon, to taste (the amount depends on personal preference, I like a LOT)
dash of sweetener** (optional, to taste)

Add almond butter and almond milk to a bowl, stir together until homogenous.  You may have to "mash" the almond butter with the back of the spoon to help it blend into the almond milk.  Add cinnamon and sweetener, if using.  Add a little more almond butter or almond milk until you have reached your desired consistency, I prefer mine thin enough to drizzle over apple slices.

Store unused cinnamon almond butter dip in the refrigerator.


*I usually use creamy, all-natural almond butter from Trader Joe's.  It is the version made from roasted, unsalted almonds and without any added sugar.  Literally, the singular ingredient is "roasted, unsalted almonds."  This time around all I had was raw almond butter (from TJ's), which I don't like as much in general, but I thought it tasted great in this application.  Again, I always stay away from almond butters with salt and sugar added.  You could substitute any kind of nut butter you like.

**Sweetener is optional and I have found that agave nectar, maple syrup and honey all work really well, as they can easily be incorporated into the almond butter/almond milk mixture.  Splenda also works well.  I would not recommend using granulated sugar, as it will not dissolve, but powdered sugar would probably be fine.  You probably won't need sweetener if you use a nut butter that has sugar added.

Morning Glory Oat Muffins...for any time of the day or night.

I notice that as the seasons change, I find fresh inspiration for cooking and baking.  As fall comes around, the fresh tomatoes, peaches, corn and blueberries of summertime give way to squash, pumpkins, dark leafy greens and apples.  I find myself wanting to use the warm spices in all of my recipes - cinnamon and allspice move to the front of my (insanely crowded) spice cabinet.  


Since B has been away for the last few weeks, I'm having a hard time using up all of the fresh fruit and vegetables I buy.  This week, I was left with some Fuji apples that were past their prime - their texture had gone a bit mealy, but the apple flavor was still there so I hated to waste them.  And after making one half of a zucchini for dinner one night last week (I stuffed it with italian sausage and onions and smothered it with tomato sauce and some mozzarella and parmesan cheese), I still had half to use - and fast!  


So you see, I HAD to make these muffins.  It was either that, or waste all that good produce....no way, Jose!


I had been perusing Morning Glory muffin recipes because I love the idea of adding vegetables (carrots) to a breakfast food and I thought it would be easily adapted to also include the addition of some grated zucchini.  And I wanted to bake something that included apples and cinnamon, since these are two of my favorite Fall flavors.  This recipe from Honey & Jam immediately caught my eye because it included Old-Fashioned Oats.  That, and it used 100% whole wheat flour.  Sold.  No other recipe even had a chance.


I made some changes from the original recipe:  I didn't have orange juice, so I substituted light sour cream + some grated lemon zest.  I figured the OJ was just in there to add some brightness of flavor in addition to moisture, so I thought the sour cream and lemon zest could do that just fine, you could probably use pineapple juice instead.  Also, I wanted to use up that half of a zucchini from my fridge, so I decreased the amount of grated carrots and added grated zucchini to the mix.  I decreased the amount of sweetener and substituted Splenda-Brown Sugar Blend to lessen the impact of the muffins on blood sugar, but you could probably go with Agave Nectar if you wanted to avoid refined sugar and artificial sweeteners.  And lastly, I sprinkled a teensy bit of granola on the tops of the muffins before baking for added texture.  I have provided the link to the original recipe, for anyone interested.  


These muffins are absolutely DIVINE and are worth it just for the smell that will fill your house as they are baking.  They are so moist and have a perfect texture to them, a fairly-dense crumb, but not too dense (if that makes any sense) - just dense enough to let you know you're eating something substantial.


Enjoy them with a schmear of cream cheese, almond butter or just plain with a cup of coffee or tea.  You will dream about them, they are so good....

Morning Glory Oat Muffins 
makes about 16 standard-size muffins
Adapted from Honey & Jam


1/2 cup raisins
1 cup whole wheat flour
3/4 cup old fashioned oats
1/3 cup Splenda-Brown Sugar blend
2 teaspoons baking soda
2 teaspoons cinnamon
1/2 teaspoon salt
1 1/2 cups carrots, peeled and grated
1/2 cup zucchini, grated
1 large apple, peeled, cored and grated
1/2 cup sweetened, shredded coconut (or you could use unsweetened if you can find it at the store)
1/2 cup chopped pecans
3 large eggs, at room temperature
2/3 cup unsweetened apple sauce
2 teaspoons vanilla extract
1/4 cup light sour cream
zest from 1/2 of a lemon
about 1/4 cup granola for sprinkling (optional)

Preheat the oven to 375°F. Lightly grease a 12-cup muffin tin, or line it with papers and spray the insides of the papers. 

In a small bowl, cover the raisins with hot water, and set them aside to soak while you assemble the rest of the recipe.

In a large bowl, whisk together the flour, oats, splenda-brown sugar, baking soda, cinnamon, and salt. Stir in the carrots, zucchini, apple, coconut and pecans. In a separate bowl, beat together the eggs, applesauce, vanilla, light sour cream and lemon zest. Add to the flour mixture, and stir until evenly moistened. Drain the raisins and stir them in. Divide the batter among the wells of the prepared pan, filling almost to top. Sprinkle tops with the granola (if using), each one should get about a teaspoon.

Bake for 23 to 25 minutes (mine took exactly 23 minutes), until domed and a cake tester inserted in the center comes out clean. Remove from the oven, let cool for 5 minutes in their pan on a rack, then turn out of pans to finish cooling.