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Recipe Wednesday: Maple Pumpkin Seeds, Pumpkin Muffins and Sweet Potato Tater Tots

Posted Oct 24 2012 1:26pm
October Unprocessed Week 4

One of the biggest challenges of going “unprocessed” is finding healthy snacks.

Speaking from experience, I know how hard it is to change eating patterns. It’s easy to reach into a box and pull out a couple of crackers; it takes a little more planning to reach for a healthier snack. However, once you have found some healthier snacks that you enjoy, you won’t even miss those crackers!

Snack Tips:

Choose fruits and vegetables as easy grab-n-go snacks. Apples, bananas, sliced veggies, nuts, grapes, cheese cubes – are all easy to grab and are transportable. Hummus, homemade guacamole, cottage cheese and Greek yogurt make great dips for sliced vegetables such as peppers and carrots. Keep snack size, low-sugar yogurts, real-cheese string cheese, and grapes in the refrigerator for the kids.

Food Group Color: Orange

Foods that are orange in color bioflavanoids, carotenoids, limonoids, which promote heart health, eye health, lower the risk of certain cancers and boost immunity.

Foods to try: oranges, apricots, cantaloupe, mangoes, cantaloupe, peaches, sweet potatoes, carrots, orange peppers, butternut squash, pumpkins and pumpkin seeds.


Maple Chipotle Pumpkin Seeds

from Martha Stewart’s Everyday Food roasted pumpkin seeds flicker

Preheat oven to 300 degrees.  Combine 2 cups of pumpkin seeds (we used shelled seeds, as you can see) with 1 TBS olive oil, 2 TBS maple syrup, 1 tsp chipotle chile powder (or less, if your family doesn’t like too much heat), 1/2 tsp ground cumin and 1/2 tsp. fine salt. 

Spread in a single layer on a parchment-lined, rimmed baking sheet and toast until seeds are golden and crunchy, about 20 minutes, stirring halfway through.  Let cool before eating.




Pumpkin-Chia Seed Muffins pumkin muffin

Source: Oprah


1 tablespoon chia seeds , ground (use a coffee or spice grinder)
1 cup whole wheat or whole grain flour
1/2 cup white unbleached flour
2 teaspoons cinnamon
1/2 teaspoon nutmeg
2 teaspoons baking soda
1/2 teaspoon salt
1 can (16 ounces) organic pumpkin (make sure there is only pumpkin listed on the ingredient list)
2 eggs

1/4 cup high-quality extra-virgin olive oil

1 cup pure maple syrup or 1/2 cup agave nectar or a combination of the two

1 tablespoon vanilla

1/2 cup chopped walnuts or pecans , optional

Salt and pepper to taste



Pre-heat oven to 350°.

Mix dry ingredients together in a bowl. In a separate bowl, mix all wet ingredients.

Fold the wet ingredients (fold in nuts now if you are using them) into the dry ingredients and spoon into paper-lined muffin or greased muffin tins. Bake for 25–30 minutes or until a toothpick inserted into the middle of a muffin comes out clean. Store completely cooled muffins in sealable plastic bags in the freezer.



Sweet Potato Tatertots

Source: Clean Living Recipes


4 sweet potatoes, peeled

1 1/2 tablespoons sea salt, plus more for seasoning

1 teaspoon cracked black pepper, plus more for seasoning

1 egg, beaten

1/2 cup almond flour

1 teaspoon cayenne pepper

1 teaspoon smoked paprika

1/2 teaspoon garlic powder


Heat oven to 425F.

Finely shred potatoes on a fine box grater. Season the potatoes with 1 1/2 tablespoons of salt and 1 teaspoon of pepper. Put the potatoes into a kitchen towel and squeeze out the excess liquid. Put the potatoes into a medium-sized bowl along with the egg and mix well. Add the flour and stir to combine. Stir in the cayenne, smoked paprika garlic powder, salt and pepper, to taste. The mixture should be workable but dry. Form the potatoes into balls or tots. Bake on a greased sheet until golden brown. Immediately season with salt and pepper

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