Pumpkin and White Bean Hummus

By Laura Cipullo Whole Nutrition Services Team

Photo By Cooking Light
Photo By Cooking Light

Happy Fall! Starbucks’ pumpkin spiced latte doesn’t have to be the only festive food you try this season–this pumpkin hummus might be the perfect addition to your next gathering or family snack time.


1 tbsp olive oil

1 cup canned pumpkin puree

2 tbsp tahini

2 1/2 tbsp lemon juice

1 tbsp ground cumin

1/2 tsp smoked paprika

1/8 tsp salt

1 (15-oz) can cannellini or other white beans, rinsed and drained

2 garlic cloves, chopped


Place all ingredients into food processor, process until smooth (~30 seconds).  Serve and enjoy with pita chips or crunchy veggies!


Original Recipe by Cooking Light can be found here.

Grilled Pork Chops with Two Melon Salsa


We’ve been talking a lot about watermelons this summer! And as one of the most hydrating and tasty fruits, we’re happy to have one more reason to incorporate it into our summer dishes, just in time for your Fourth of July cookout!



1 cup chopped seedless watermelon

1 cup chopped honeydew melon

3 tablespoons sweet onion

1 tablespoon finely chopped jalepeno pepper

1 tablespoon chopped fresh cilantro

1 tablespoon fresh lime juice

1/8 teaspoon salt


2 teaspoons canola oil

1 1/2 teaspoons chili powder

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

4 (4-ounce) boneless center-cut pork chops, trimmed

cooking spray



1. To prep salsa, combine the first 7 ingredients and set aside

2. To prep pork chops, heat a grill pan over medium-high heat. Combine oil and next 4 ingredients (through black pepper) in a small bowl.  Rub oil mixture over both sides of pork chops. Coat pan with cookies spray. Add pork to pan, cook for 4 minutes on both sides or until desired degree of doneness.

3. Serve with salsa and enjoy!


The original post for this recipe can be found here.






Avocado Accolades

by Christie Caggiani, RDN, LDN, CEDRD



Hardly mainstream when I was a child, these curious fruits have become quite the versatile and popular food lately, and for good reason. I’ve been experimenting with these green beauties, and have to say I’m so impressed with the results! There are some wonderful reasons to include avocado in your family meals, and extremely easy ways to do so.


Because its flavor is mild, it’s easy on young, developing palates, and the texture is silky smooth, allowing parents to introduce it as one of baby’s first foods.


There are many things that make avocados …. awesome:


Fat: The heart-healthy fat found in avocados is primarily monounsaturated, amazing for children’s developing brains and helpful for absorption of fat-soluble vitamins.


Fiber: This feature, along with the fat, assists digestion and can help children who struggle with constipation.


Vitamins and Minerals: Avocados offer some great potassium, an essential electrolyte that runs our heart and assists in healthy muscle development. Additionally, they contains some Vitamin K and Vitamin E, both fat-soluble vitamins that assist in healthy blood clotting and provide strong antioxidant properties, respectively. The B vitamins, including folic acid, help in maintenance of a healthy nervous system, and are a key to unlocking the energy that other foods provide.


Flexibility and Versatility: You can work an avocado into endless meals in so many different ways. It lends well to whatever flavors you pair with it, and can be a nice change from typical condiments, spreads or dips.

  • Add some cinnamon and applesauce to mashed avocado for a sweet snack
  • Combine it with some tomatoes, onions and peppers for a dip with a zing
  • Try spreading some on your morning toast, then top it off with an egg
  • Dice some into your favorite pasta salad


Here’s one of my latest finds:


Avocado-Egg Salad Sandwiches with Pickled Celery

To prevent avocado from browning in leftover egg salad, place any remaining salad in a bowl and cover surface with plastic wrap. Then cover the entire bowl tightly with plastic wrap.

  • Yield:

Serves 4 (serving size: 1 sandwich)


  • 6 large eggs
  • 3 tablespoons water
  • 3 tablespoons cider vinegar
  • 2 teaspoons sugar
  • 1/4 cup finely chopped celery
  • 1/4 cup mashed ripe avocado
  • 1 tablespoon canola mayonnaise
  • 1 teaspoon fresh lemon juice
  • 3/4 teaspoon Dijon mustard
  • 1/2 teaspoon black pepper
  • 3/8 teaspoon kosher salt
  • 2 tablespoons dry-roasted salted sunflower seeds
  • 8 (1-ounce) slices whole-grain bread, toasted
  • 1 cup baby arugula
  • 4 heirloom tomato slices


  1. Add water to a large saucepan to a depth of 1 inch; set a large vegetable steamer in pan. Bring water to a boil over medium-high heat. Add eggs to steamer. Cover and steam eggs 16 minutes. Remove from heat. Place eggs in a large ice water-filled bowl.
  2. While eggs cook, combine 3 tablespoons water, vinegar, and sugar in a medium microwave-safe bowl; microwave at HIGH 2 minutes or until boiling. Add celery; let stand 15 minutes. Drain.
  3. Meanwhile, combine avocado, mayonnaise, juice, mustard, pepper, and salt in a medium bowl, stirring well until smooth.
  4. Peel eggs; discard shells. Slice eggs in half lengthwise; reserve 2 yolks for another use. Chop remaining eggs and egg whites. Gently stir eggs, celery, and sunflower seeds into avocado mixture. Top 4 bread slices with about 1/2 cup egg mixture, 1/4 cup arugula, 1 tomato slice, and remaining 4 bread slices.



Sydney Fry, MS, RD,

Cooking Light

May 2015


Whole Wheat Banana Muffins

There’s nothing much better for breakfast than a hot fluffy muffin right out of the oven. The only thing that can make it better, is baking them with your children! With Mother’s Day coming this Sunday, we wanted to help you get the day off to a fun start with family time in the kitchen. For a twist, top each muffin with a dried banana chip for that extra special touch.  We’re sure that everyone will love these Whole Wheat Banana Muffins.


Photo Courtesy of Cooking Light
Photo Courtesy of Cooking Light



  • 1 1/2 cups whole-wheat flour
  • 1/2 cup all-purpose flour
  • 1 1/2 teaspoons baking powder
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 3 large ripe bananas, mashed
  • 2 large eggs, lightly beaten
  • 3/4 cup packed light brown sugar
  • 1/3 cup milk
  • 3 tablespoons unsalted butter, melted and cooled
  • 1 teaspoon vanilla extract
  • 12 dried banana chips, optional



  1. Preheat oven to 375°F; mist a standard 12-cup muffin tin with cooking spray or line with paper or foil liners. In a large bowl, combine both types of flour with baking powder, cinnamon and salt.
  2. In a separate bowl, mix bananas with eggs, sugar, milk, butter and vanilla. Whisk until smooth. Fold banana mixture into flour mixture just until combined and batter forms; do not overmix.
  3. Spoon batter into muffin cups; place a banana chip on top of each one, if desired. Bake until a toothpick inserted into center of a muffin comes out clean, 18 to 20 minutes. Let cool in pan on a wire rack for 10 minutes, then turn out onto rack to cool completely.


*The original post for this recipe can be found here.





Chewy Coconut Granola Bars

We know how hard it can sometimes be to please the palates of your kids.  Sometimes thinking of a new recipe to make for your kids can be put on the back burner because of other things that might come up.   Luckily, we have asked our friends at Cooking Light for some inspiration.  Their Chewy Coconut Granola Bars are a fantastic recipe.  It’s a new and refreshing recipe and you can even get your little chefs baking with you in the kitchen!

Photo Courtesy of Cooking Light
Photo Courtesy of Cooking Light


Cooking spray

2 teaspoons all-purpose flour

3 ounces all-purpose flour (about 2/3 cup)

1.6 ounces whole-wheat flour (about 1/3 cup)

1 teaspoon baking powder

1/2 teaspoon salt

1 1/4 cups packed brown sugar

1/4 cup canola oil

2 tablespoons fat-free milk

2 large eggs

1 1/2 cups whole-grain granola

3/4 cup chopped dried mixed tropical fruit

1/2 cup flaked sweetened coconut



  1. Preheat oven to 350°.
  2. Coat a 13 x 9-inch metal baking pan with cooking spray; dust with 2 teaspoons all-purpose flour.
  3. Weigh or lightly spoon 3 ounces all-purpose flour and 1.6 ounces whole-wheat flour into dry measuring cups; level with a knife. Combine flours, baking powder, and salt in a small bowl; stir with a whisk. Combine sugar, oil, milk, and eggs in a large bowl; beat with a mixer at high speed until smooth. Add flour mixture, beating at low speed until blended. Fold in granola and fruit. Spoon batter into prepared pan. Sprinkle with coconut.
  4. Bake at 350° for 20 minutes or until golden. Cool completely in pan on a wire rack. Cut into bars.



Chipotle Shrimp Tacos

Tacos are a great and fun dinner to make especially when you are low on time. Instead of using taco meat, try fish as your protein!  We love this Chipotle Shrimp Taco recipe from Cooking Light. This recipe gives you a flavorful blast of chipotle chile powdered shrimp tacos in 15 minutes!

Cooking Light Chipotle Shrimp Tacos
Photo Courtesy of Cooking Light


2 teaspoons chili powder

1 teaspoon sugar

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/4 teaspoon ground chipotle chile powder

32 peeled and deveined large shrimp (about 1 1/2 pounds)

1 teaspoon olive oil

8 (6-inch) white corn tortillas

2 cups shredded iceberg lettuce

1 ripe avocado, peeled and cut into 16 slices

3/4 cup salsa verde



  1. Combine first 5 ingredients in a large bowl; add shrimp, tossing to coat.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; cook 1 1/2 minutes on each side or until done. Remove from heat.
  3. Heat tortillas in microwave according to package directions. Place 2 tortillas on each of 4 plates; arrange 4 shrimp on each tortilla. Top each tortilla with 1/4 cup lettuce, 2 avocado slices, and 1 1/2 tablespoons salsa.



The recipe and photo featured in this post were provided by Cooking Light. To read the original recipe please click here.

Sauteed Brussels Sprouts and Shallots

Brussels sprouts have been all the buzz lately.  They’re a delicious side dish to any lunch or dinner.  Try this easy recipe from Cooking Lightwith your dinner tonight.  We’re sure you are going to be making more!

Courtesy of Cooking Light
2 tablespoons olive oil
1 cup thinly sliced shallots
2 garlic cloves, minced
1 teaspoon sugar
3/4 pound Brussels sprouts, trimmed and thinly sliced lengthwise
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

1. Heat a large stainless steel skillet over medium-high heat. Add oil to pan; swirl to coat.

2. Add shallots; sauté 3 minutes or until almost tender, stirring occasionally.

3. Add garlic; sauté 30 seconds, stirring constantly.

4. Add sugar and Brussels sprouts; sauté 5 minutes or until brown, stirring occasionally.

5. Sprinkle with salt and pepper; toss.

The recipe and photo featured in this post were provided by Cooking Light. To read the original recipe please click here.

Double Chocolate Cupcakes

Double-Chocolate Cupcakes

With Valentine’s Day in just a couple of days, we’re sure that spending time with your loved ones is on your mind.  Get your dose of love by baking these yummy cupcakes with your kids.  Try these delicious double chocolate cupcakes as a sweet snack!

Courtesy of Cooking Light


  • 1 cup all-purpose flour
  • 1/3 cup unsweetened cocoa
  • 1 teaspoon baking soda
  • 1/8 teaspoon salt
  • 2/3 cup granulated sugar
  • ¼  cup butter, softened
  • ½  cup egg substitute
  • 1 teaspoon vanilla
  • ½  cup buttermilk
  • 1 ¼  ounces dark (70 % cocoa) chocolate, finely chopped
  • 2 tablespoons powdered sugar


1. Preheat oven to 350°.

2. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, cocoa, baking soda, and salt; stir with a whisk.

3. Place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well combined (about 3 minutes).

4. Add egg substitute and vanilla, beating well. Add flour mixture and buttermilk alternately to granulated sugar mixture, beginning and ending with flour mixture.

5. Fold in chocolate.

6. Spoon batter into 12 muffin cups lined with muffin cup liners.

7. Bake at 350° for 18 minutes or until cake springs back when touched lightly in center or until wooden pick inserted in center comes out clean.

8. Remove from pan; cool completely on a wire rack.

9. Sprinkle with powdered sugar just before serving.

The recipe and photo used in this post were courtesy of Cooking Light. To see the originally posted recipe please click here.

Peanut Butter-Banana Spirals

We love these peanut butter-banana spirals as a mid morning or afternoon snack.  It’s the perfect recipe to get your little chefs involved in the kitchen!  


Photo Courtesy of Cooking Light


  • 1/2 cup of natural peanut butter
  • 1/3 cup of vanilla yogurt
  • 1 tablespoon of orange juice
  • 2 ripe bananas, sliced
  • 4 (8 inch) whole wheat tortillas
  • 2 tablespoons of honey-crunch wheat germ
  • 1/4 teaspoon ground cinnamon


1.  Combine peanut butter and yogurt, stirring until smooth.

2. Drizzle orange juice over banans, toss gently to coat.

3. Spread about 3 teaspoons of peanut butter mixture over each tortilla, leaving 1/2 border.

4. Arrange 1/3 cup of banana slices in single layer over peanut butter mixture.

5. Combine wheat germ and cinnamon and sprinkle evenly over banana slices.

6. Roll up tortillas and slice each roll into six pieces.

The recipe and photo used in this post were courtesy of Cooking Light. To see the originally posted recipe please click here.

Hearty Bean and Barley Soup

Are you getting chilly from the cold weather?  Try this delicious soup recipe from Cooking Light.  We’re sure that you won’t mind the cold weather after you’re warmed up with this yummy meal!

Photo Courtesy of Cooking Light



  • 7 cups fat free, less-sodium chicken broth
  • 1/4 teaspoon crushed red pepper
  • 6 garlic cloves, crushed
  • 2 (4-inch) rosemary sprigs
  • 1 (19-ounce) can dark red kidney beans, rinsed and drained
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 1 cup finely chopped carrot 
  • 1/4 cup chopped celery
  • 1 (14 1/2-ounce) can diced tomatoes, undrained
  • 1 cup uncooked quick-cooking barley
  • 10 cup torn spinach leaves (about 4 ounces)
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup (2 ounces) grated fresh Parmesan cheese



1. Bring first 4 ingredients to a boil in a Dutch oven; reduce heat to medium-low, and cook 15 minutes. Drain through a sieve into a large bowl; discard solids.

2. Measure 1 cup beans, and mash with a fork in a small bowl. Reserve the remaining whole beans.

3. Heat oil in pan over medium heat.

4. Add onions, carrot, and celery; cook 4 minutes.

5.  Add broth mixture, mashed beans, whole beans, tomatoes, and barley; bring to a boil.

6. Reduce heat; simmer 15 minutes.

7. Stir in spinach and black pepper; cook 5 minutes or until barley is tender.

8. Sprinkle each serving with cheese.

*To ensure rich flavor, add garlic and herbs to canned broth for a homemade taste. Mashing a portion of the beans gives the soup extra body.

The recipe and photo used in this post were courtesy of Cooking Light. To see the originally posted recipe please click here.