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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.

Ingredients:

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

Directions:

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.

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Lavender Cookies

By Laura Cipullo, RD, CDE, Mom and Laura Cipullo Whole Nutrition Services Team

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As summer comes to a close, that doesn’t mean extra family time has to come to an end! Last week, my boys and I made these fun and tasty lavender shortbread cookies! A great way to get us all in the kitchen and to learn about and try a new food.  An added bonus, your kitchen will smell wonderful!

We used the recipe from Joy The Baker, here.

Ingredients:

1 tbsp dried lavender blossoms

1/2 cup + 1 tbsp raw or granulated sugar

1 cup (2 sticks) unsalted butter, at room temperature

2 1/2 cups all-purpose flour

1/4 tsp salt

1 egg, beaten (for egg wash)

extra sugar for sprinkling on top

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Directions:

1. In a medium bowl, whisk flour and salt together. Set aside.

2. In a small spice grinder or mortar and pestle, grind 1 tbsp lavender and 1 tbsp sugar.

3. In another bowl, that can be used with electric mixer with paddle attachment, add butter, ground lavender mixture, and remaining 1/2 cup sugar.  Cream ingredients on medium speed until slightly more pale and fluffy, about 5 minutes.  It’s okay if there are still some sugar bits at this point.  Add the flour and mix on low speed until the dough comes together.  The dough will have a crumbly texture, but will come together as you continue mixing.

4. Dump dough mixture out onto a clean surface and form into a ball with your hands.  Wrap in plastic wrap and refrigerate for at least 30 minutes.

5. Line cookies sheets with parchment paper and set aside.

6. Divide refrigerated dough into quarters. On a lightly floured surface, roll dough out to 1/4 inch thickness.  Use a 1 1/2-inch round cookie cutter to cut cookies, or a pizza cutter to slice into squares.  Use a fork to prick the cookies.

7. Brush the cookies very lightly with the egg wash and sprinkle with sugar.  Make sure your oven is preheated to 350 degrees F and refrigerate cookies while oven preheats.

8. Place racks in the center and upper third of the oven.  When oven is preheated, bake cookies for 8-11 minutes, until just browned on the edges. Remove from oven and allow to cool on cookie sheet for about 10 minutes then move to a wire rack to cool completely.

9. Enjoy!

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Banana Zucchini Chocolate Chip Muffins

By Laura Cipullo Whole Nutrition Services Team

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Banana bread is a favorite to bake, eat and share with friends; zucchini is also a favorite that has been abundant in farmer’s markets this summer. So, with some extra zucchini and slightly browning bananas on hand, I decided to combine these two for one hopefully yummy experiment, and it worked! This is an easy (and tasty) way to incorporate fruits and veggies into your little one’s or your own day. Mashing a ripe banana, measuring dry ingredients and mixing are all tasks perfect for getting kids involved in the kitchen!

 

Ingredients:

 Yields ~15 muffins

1 ½ cups all-purpose flour

¾ cup sugar

¼ cup milk

¼ cup olive oil

1 cup shredded (or made into noodles and then chopped*) zucchini

½ cup dark chocolate chips

¾ medium ripe banana, mashed

1 tbsp lemon juice

1 tsp vanilla extract

1 tsp baking soda

1 tsp ground cinnamon

1 egg

½ tsp salt

 

Directions:

 

  1. Preheat oven to 350F, and grease or line muffin tin.
  2. In medium bowl, combine dry ingredients of flour, sugar, baking soda, salt and cinnamon.
  3. In a separate large bowl, mix beaten egg, oil, milk, mashed banana, lemon juice and vanilla extract. Stir wet ingredients into dry until incorporated and moistened.
  4. Prepare zucchini using a shredder or by spiralizing into thin noodles and then chopping into ¼ inch pieces, for similar effect. Measure your 1 cup of zucchini now. Wrap measured zucchini into paper towel and squeeze out excess water–there will be a lot of it.
  5. Fold zucchini and chocolate chips into rest of mixture. Pour to fill muffin tins 2/3 of the way.
  6. Bake until toothpick inserted in center of muffin comes out clean, about 25 minutes.

Enjoy!

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Hearty Fruit and Nut Granola

By Laura Cipullo, RD, CDE, Author of The Diabetes Comfort Food Diet Book

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I’m excited to be sharing another recipe from my book, The Diabetes Comfort Food Diet Book! This is an easy, and tasty granola recipe that you can make ahead for the week, for breakfast, snacks and on-the-go!

 

Ingredients:

1 1/2 cups old-fashioned (large flake) rolled oats

1/4 cup millet

1/4 cup unsweetened dried cranberries

2 tbsp ground flaxseeds

1/4 cup unsalted sunflower seeds

3 tbsp pure maple syrup

1 tsp ground cinnamon

1/2 tsp ground cardamom

 

Directions:

1. Preheat oven to 350F and spray large rimmed baking sheet with nonstick cooking spray.

2. In a large bowl, combine oats, millet, cranberries, flaxseeds, sunflower seeds, almonds, maple syrup, cinnamon, and cardamom. Stir well to combine.

3. Spread evenly onto prepared baking sheet. Bake in preheated oven for 35 minutes or until golden brown, stirring carefully once or twice.  Remove from the oven and break up any large pieces of granola while it’s still warm.

4. Cool completely before sorting into airtight containers. You can store at room temperature for up to 1 week. Enjoy!

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Salmon Summer Rolls

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By Nutrition Student, Deanna Ronne and Laura Cipullo Whole Nutrition Services Team

These light, refreshing, and nutritious summer rolls are simple and fun to make, easily packed for lunch, or stored for leftovers, and even your kids will love them! Try keeping them in the refrigerator and eating them cold after a long hot summer day. Packed with protein and healthy fats from salmon and avocado, this roll will satisfy your hunger without making you feel too full.1

Rich in vitamins, minerals, and omega-3 fatty acids, Salmon has many health benefits. One omega-3 in particular, docosahexaenoic acid (DHA), is the brain’s favorite fatty acid. A diet rich in DHA is associated with improved learning abilities and disease prevention.2,3

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Ingredients:

  • rice paper wrapper (find them in the ethnic foods section of your health food store. I recommend brown rice)
  • carrots
  • avocado
  • cucumber
  • spinach/spring mix/ lettuce
  • salmon

Optional Sauce:

  • ¼ cup soy sauce (reduced sodium)
  • 1 tbs honey
  • siracha sauce (to taste, 1 tbs for a mild sauce)

salmon roll

Recipe:

  1. In a bowl mix the soy sauce, honey, and siracha sauce. On medium heat, add the sauce to a pan with the salmon. Once cooked, set the salmon aside to cool off.
  2. Wet paper towels large enough to cover the bottom of your plate. Place a wrapper on the paper towel and dab it with another wet paper towel. (You don’t want to get the wrappers too wet, because they will break easily.)
  3. Place a handful of spinach in the middle of the wrapper and the rest of the ingredients on top.
  4. Wrap the roll: start by folding the shortest sides in. Fold the bottom up and roll up to the top.
  5. Enjoy! The optional sauce can also be used as a delicious dipping sauce.

salmon roll finished

 

  1. III, V. L. F., Dreher, M., & Davenport, A. J. (2013). Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008.
  2. Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2002). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. circulation, 106(21), 2747-2757.
  3. Horrocks, L. A., & Yeo, Y. K. (1999). Health benefits of docosahexaenoic acid (DHA). Pharmacological Research, 40(3), 211-225.

 

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Coconut Almond Crunch Granola Bars

By Laura Cipullo RD, CDE and Laura Cipullo Whole Nutrition Services Team

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From ready-made breakfasts to kids’ camp snacks, granola bars are a go-to choice for on-the-go moms and dads. What better way to enjoy granola bars, than making them yourself? They’re also a great way to get your kids involved in the kitchen!

Time: 30 minutes cooking, 15 minutes cooling

Yields: 10 bars

INGREDIENTS:

  • 2 cups oats
  • 1 cup almonds
  • 1 cup shredded coconut
  • ½ cup honey
  • ¼ cup nut butter
  • ½ cup dried fruits (raisins, craisins, dried cherries)

DIRECTIONS:

1. Preheat oven to 350 degrees.

2. Toast oats on baking pan for about 5 minutes, shake or stir the oats on the pan once or twice.  Pour into a bowl and set aside.

3. Coarsely chop the almonds and place onto the pan with the shredded coconut and place in oven for about 8 minutes, the coconut will start to turn golden and have a light aroma.

4. While the nuts and coconut are in the oven, pour the honey and nut butter (I used creamy almond butter) into a small sauce pan on medium-low heat, stir occasionally.  Simmer the mixture for 3-5 minutes until it is a medium golden.

5. Remove honey and nut butter mix from heat and stir in oats, almonds and coconut.  The mixture may seem dry, but should be evenly coated.

6. Sprinkle in dried fruits (I used a mix of raisins, dried cherries and cranberries) at the end of mixing.

7. Pour whole mix onto parchment lined baking pan or 8 x 12 cake pan and spread evenly.

8. Compress the granola mix so that there are not any spaces (this will prevent your bars from falling apart when you cut them).  You can use the bottom of another pan covered in parchment paper to flatten out the mix.

9. Wait about 10-15 minutes for mixture to cool before cutting into 1 x 4in bars.

10. Store in air tight container and enjoy!

Fun Adaptation: This recipe also makes a yummy granola! Just crumble the mix after it cools or chop into smaller pieces for a fun yogurt topping!

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Fresh Zucchini and Corn Cakes

 

Photo by Whole Foods
Photo by Whole Foods

Our Mommy friend, Danielle, and her little girl, Lucca love these zucchini and corn cakes from the Whole Foods recipe and we’re sure you will too!

Ingredients:

  • 2 large eggs
  • 1/3 cup low-fat buttermilk or low-fat milk
  • 1/3 cup whole wheat flour
  • 1 1/4 teaspoons baking powder
  • 1/2 teaspoon fine sea salt
  • Kernels from 1 ear sweet corn (~3/4 cup)
  • 1/2 cup chopped onion
  • 2 teaspoons expeller-pressed canola oil

Directions

In a large bowl, whisk together eggs, milk, flour, baking powder, salt and pepper until smooth. Add corn, zucchini, onion, and stir until combined.  Heat oil in a large skillet over medium heat.  Working in batches, drop batter by scant 1/4 cup measures into skillet.  Cook, turning once, until browned and cooked through, 3 to 4 minutes per side; lower heat if pancakes begin to brown too deeply before middle is cooked through.  Add more oil between batches if necessary.  Serve the pancakes warm or room temperature with crême fraîche.

Makes 4 servings. Enjoy!

Original recipe by Whole Foods can be found here.

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Green Matcha

Cinnamon Matcha Green Tea Protein Smoothie

By Deanna Ronne and Laura Cipullo Whole Nutrition Service Team

 

Nutrition Student Deanna Ronne’s favorite post run snack:

This smoothie is SO delicious and full of fuel. It leaves me satisfied and energized without feeling bloated. While your body is in a state of recovery after a long run, it is time to refuel your muscles with this easy smoothie. If mom is making this smoothie, read how to share with your child below.

 

Why Matcha and Maca?

Matcha Tea is a powdered form of whole green tea that provides more antioxidants, specifically Catechins, than other green teas.1

These antioxidants have many health benefits and may even boost the break down of fat2. However, I originally bought Matcha Tea because it is used in Starbuck’s green tee lattes, which I love. Now, I use Matcha Tea in smoothies and even baking.

Maca powder is a South American root vegetable originally used to give Incan warriors strength and endurance during long journeys and battles.

Studies show that many compounds found in Maca powder also protect our bodies from oxidative damage and inflammation.3

Maca is neutral in taste but a great boost of antioxidants for a smoothie.

Recipe:

1 Scoop Vanilla Whey Protein Powder

1 tbs. Loose Matcha Tea powder.

½ cup milk (Use dairy, almond, soy, and or coconut milk.)

1 small banana

1 small apple (keep the skin to keep the fiber!)

1 cup spinach

1tsp Maca Powder

3-4 ice cubes

1tsp cinnamon

Blend all the ingredients up with whatever blender you have and enjoy!

If you are not using this as a post workout meal and don’t feel that you need an entire scoop (typically about 20g) of protein, you can just use ½ a scoop, or get rid of it all together! If you are making this smoothie for a child, see below.

 

How Much Protein for a Child?

If you are looking for a way to sneak some protein into your child’s diet, smoothies are a great idea. However, children (ages 4-8) only need about 19 grams of protein a day, compared to the 46 grams an average adult female needs.4 One scoop of whey protein is about 20 grams of protein, exceeding what a child needs for the entire day! The serving size of most protein powders is 25-30 grams per scoop (about 1.5-2 tbs.).* So, for children, ages 4-8, it might make more sense to only use ½ tbs. of protein powder, only providing about 5 grams of protein. For children, ages 9-13, the protein requirement increases to 36 grams a day.

(*estimated.)

 

  1. D.,& Anderton, C. (n.d). Determination of catechins in matcha green tea by micellar electrokinetic chromatography. Journal of Chromatography A, 173-180.
  2. Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., … & Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American journal of clinical nutrition, 70(6), 1040-1045.
  3. Wang, Y., Wang, Y., McNeil, B., & Harvey, L. M. (2007). Maca: An Andean crop with multi-pharmacological functions. Food Research International, 40(7), 783-792.
  4. National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate. Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005).

 

 

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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

Ingredients

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

 

Preparation

  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.

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Cranberry Walnut Granola Cookies

Cranberry Walnut Granola Cookies

March is National Nutrition Month!  National Nutrition Month is a month to share nutrition education and of course to celebrate some of favorite foods.  We couldn’t think of a better way to celebrate the start of March than by sharing our original recipe using KIND granola clusters.  We mixed some of our favorite things into one cookie – cranberries, walnuts, and of course KIND clusters granola!

 

Makes 24 Cookies

Ingredients:

  • ½ cup brown sugar
  • ½ cup granulated sugar
  • 1 cup whole wheat flour
  • 1/8 teaspoon cinnamon
  • 1/8 teaspoon baking powder
  • ½ teaspoon salt
  • ½ teaspoon vanilla
  • 1 egg
  • ½ cup butter, softened
  • 2 cups Oats and Honey Clusters Kind Granola
  • ½ cup dried cranberries
  • ½ cup walnuts, chopped

 

Preparation:

  1. Preheat oven to 375°F.
  2. In a large mixing bowl, combine brown sugar, granulated sugar, whole wheat flour, cinnamon, baking powder, and salt (dry ingredients).
  3. Slowly mix in vanilla, egg, and butter (wet ingredients).
  4. Mix dry and wet ingredients well.
  5. Add in Oats and Honey Clusters Kind Granola, chopped walnuts, and dried cranberries.  Mix well.
  6. On an ungreased cookie sheet, drop 1-1 ½ inch balls 3 inches apart.
  7. Bake cookies at 375°F for 12-15 minutes.

 Giveaway: KIND granola Clusters

We are giving away a each flavor of KIND granola clusters to one lucky subscriber!

To enter you must do at least one of the following:

-Be a Mom Dishes It Out subscriber (you can do so at the top of our homepage)

-Tweet us @MomDishesItOut

-Like us on Facebook

-Enter using Raffle Copter below

Giveaway ends Friday, March 13th!

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