1/4 cup nuts (almonds, walnuts, cashews, or pistachios)
2 tablespoons pumpkin seeds
1/4 cup dried fruit (raisins, craisins, dried apples, or dried cherries)
1 tablespoon dark chocolate chips
Step 1: Pop popcorn in microwave or on stove top per directions. *
Step 2: Combine popcorn with your choice of nuts and dried fruits, pumpkin seeds and chocolate chips for a perfect on-the-go snack!
*A quick and easy way to pop popcorn is in a brown paper bag in the microwave. Add kernels to a brown paper bag, folding over the edge a few times to seal. Microwave for 1-2 minutes or until popping slows to 4-5 seconds apart.
October 16th - Re-purpose your Veggies Stock
October 16th is World Food Day. A great way to reduce food waste in your own kitchen is to make your own veggie broth or stock using vegetable scraps.
1 gallon Ziploc bag or about 4 cups, frozen vegetable and herb scraps
Water to cover scraps
1 tablespoon whole peppercorns
Step 1: Collect veggie scraps like onion, carrot, celery, potato, herbs, garlic, pepper skins, stems and stalks in a freezer bag.*
Step 2: Add collected veggie scraps to a large pot. Add enough water to cover scraps and up to 1 tablespoon of whole peppercorns for flavor.
Step 3: Simmer for at least 30 minutes.+
Step 4: Place a strainer into a large bowl to separate liquid from veggie scraps.
Veggie stock can be stored refrigerated for 3 to 4 days or frozen for up to 3 months. Use it as a flavorful base for soups, sauces, gravies, or in pasta/rice dishes.
*You can store your vegetable scraps in your freezer for up to 6 months.
+The longer your simmer, the stronger the flavor.
October 9th - Pumpkin Hummus
Enjoy a Healthy Harvest by embracing all of the fruits and veggies of the season – apples, pumpkin, sweet potato, winter squash varieties, and more.
3/4 cup pumpkin, canned
15 oz can chickpeas, drained and rinsed
2 tablespoons tahini
2 tablespoons lemon juice
1-2 cloves garlic
1 teaspoon cumin
1-2 tablespoons olive oil
Water as needed
Salt to taste
Step 1: Combine pumpkin, chickpeas, tahini, lemon juice, cumin, and olive oil in food processor or blender.
Step 2: Season to taste with salt.
Step 3: Blend until smooth. Add water 1 tablespoon at a time as needed to achieve desired consistency.
Step 4: Enjoy with vegetables, fruit, whole grain crackers, or pita!
October 2nd - Go to Grain Bowl
We celebrated World Vegetarian Day on October 1st with this hearty, meatless meal.
½ cup cooked brown rice (1 cup of uncooked rice will make 2 cups cooked)
½ sweet potato, cubed and roasted
½ avocado, sliced
½ cup black beans, drained and rinsed
2-3 Tablespoons Salsa
2-3Tablespoons shredded cheese
Step 1: Prepare brown rice (this can be done ahead of time):
Bring 2 cups of water to a boil, add 1 cup rice.
Return to a boil, lower heat and cover.
Simmer (small bubbles) for 40 minutes.
Stir to fluff. Let stand removed from heat for 5 minutes.
Step 2: Roast sweet potato, (this can be done ahead of time):
Cut sweet potato into cubes
Toss with oil, salt and pepper.
Cook at 400°F for 25 - 30 mintues.
Step 3: Build your Bowl:
Start with brown rice as your base
Add sweet potatoes, avocado, black beans and salsa.
Finish with shredded cheese if desired
Our top tips:
Use rice cooker or pressure cooker to decrease cooking time.
Prepare a few sweet potatoes at one time to incorporate in meals throughout the week.