pumpkin seed — Recipes

This chocolate coconut granola is a real treat! It’s free of refined sugars and is made from wholesome, unprocessed ingredients. I personally love having this on top of some yogurt for a healthier dessert option. Try adding in some banana or strawberry slices too! Feel free to get creative with this recipe - for example, add walnuts or almonds in place of pumpkin seeds if that’s your preference. Also, to make it even more decadent, once it’s cooled, add in some chocolate chips!

Ingredients:

2 1/4 cups rolled oats
1 cup shredded coconut (unsweetened)
⅓ cup pumpkin seeds
¼ cup of coconut oil
¼ cup maple syrup
¼ cup cacao powder (unsweetened)
½ tsp cinnamon
¼ tsp salt
1 tsp vanilla extract

Directions:

Preheat the oven to 300 degrees F.
In a mixing bowl, combine oats, coconut, pumpkin seeds, cinnamon, and salt. Stir to mix together.
Over low heat, in a small saucepan, melt the coconut oil. Add in maple syrup, vanilla, and cocoa powder. Once combined, remove from heat.
Add the chocolate mixture to the bowl with the oats. Stir to combine. Spread oat mixture onto a parchment-paper lined baking sheet and bake for 25 min. Let cool.

Health Benefits of Coconut:

They are an excellent source of healthy fats, which our body needs to support a healthy metabolism, brain health, hormone production, and vitamin absorption (for vitamins A, D, E, and K).
Most of the fats in coconut are medium-chain triglycerides (MCTs), which are used by your body to produce energy.
It is an excellent source of manganese, which is essential for brain and nervous system functioning.
It’s a good source of insoluble fiber, helping to regularize bowel movements.
Just remember, coconut is high in fat and in calorie-dense, so we don’t need a ton of it in our everyday diet!

Sources and additional reading:

While I love all types of squash, butternut squash is probably my favorite. There is something indescribably satisfying about the sweet and nutty flavor that feels so autumnal. Having some roasted butternut squash soup while sitting outside on a crisp fall afternoon admiring the fall foliage sounds like paradise to me :)

I enjoy butternut squash in all forms, whether it’s in a soup, simply roasted on its own, or part of a delicious salad such as my Fall Harvest Salad, pictured here. To be honest, the photo does not do it justice. This is one of my favorite recipes I’ve created - I want to make it again and again! Every bite is bursting with complexity of flavor and texture, with the sweet and nutty butternut squash, tart apples, creamy avocado, and crispy pumpkin seeds. The tangy dressing (and goat cheese if using) is the perfect binding ingredient, elevating the flavor profiles of each component to this salad. It’s hearty, filling, and full of health-boosting nutrients. This is sure to be a crowd pleaser!

Ingredients:

(Serves 4)

1 medium butternut squash, peeled and cut into 3/4" cubes
1 large bunch of Tuscan kale, stemmed and leaves chopped
2 cups arugula (about 1 large handful)
1 apple, diced
1 avocado, diced
¼ cup raw pumpkin seeds
2 tbsp avocado oil
¼ cup goat cheese (optional)

For the vinaigrette:

3 tbsp fresh lemon juice
1 tbsp apple cider vinegar
3 tbsp olive oil
2 tsp Dijon mustard
2 cloves garlic, smashed and peeled
Salt and pepper to taste

Directions:

Preheat oven to 425°F.
On a baking sheet, toss squash with 1-2 tbsp avocado (or olive) oil, salt and pepper
Roast for 45 minutes, tossing once midway.
While squash is cooking, place pumpkin seeds on a small baking sheet and roast in oven for about 5 minutes, or until golden brown. Remove from oven and let cool.
Make dressing by combining garlic, Dijon mustard, apple cider vinegar, olive oil, lemon juice, ¼ tsp salt and ¼ tsp pepper in a jar. Shake to stir. Remove garlic cloves just before using.
In a large serving bowl, combine kale with ½ of the dressing. Massage kale with dressing for about 2 minutes or until kale starts to soften. Taste and add more dressing if needed.
Once squash is cooled, add ¾ of it to the bowl, along with the apples, avocado, and arugula and mix all together. Add a little more dressing if needed. Top with pumpkin seeds and goat cheese (if using) and serve!

Tip #1: Double the salad dressing so you have it for the week!

Tip #2: With any extra butternut squash and pumpkin seeds, add them to a brown rice or quinoa bowl for lunch or dinner the next day!

Health Benefits of Butternut Squash:

One cup of butternut squash has over 400 percent of your Daily Value (DV) of Vitamin A, which benefits healthy eyesight and a healthy immune system
One cup of it contains about half of your daily dose of vitamin C, which supports our immune system and promotes healthier skin
Butternut squash promotes bone health with the high potassium and manganese content
It contains significant amounts of vitamin B6, which is essential for the proper functioning of our nervous and immune systems.

Sources and additional reading: