Category Archives: Seeds and Nuts

Pumpkin Spice Chia Overnight Oats


Now that it is October I feel like I can pumpkin it up. I started the day with this delicious treat. 

Ingredients 

1/2 cup of pumpkin purée

3 tablespoons oats old fashioned

1 teaspoon ground cinnamon 

1/4 teaspoon ground pumpkin pie spice

1/2 cup unsweetened vanilla almond milk 

1 1/2 cups water

2 teaspoons Chia seeds

1 teaspoon sliced almonds 

2 packets truvia or your favorite non-calorie sweetener

1/2 -1 tablespoons vanilla protein powder 

Directions
:

Place everything in a 32 ounce mason jar. Secure with lid. Shake it up. Let the oats rest overnight in the refrigerator. Shake well before serving. 

The oats will thicken up slightly however if you want a Thicker consistency reduce the amount of water. 
Hot oatmeal alternative

Place all the ingredients listed above in a microwavable glass bowl. Give a good stir & microwave on high for six minutes. Be careful all the contents will be very hot.  Stir the oats place back in the microwave and microwave again for another six minutes. Enjoy!

Topsail Trail Mix

Yep it’s that time of year we load up the car and head to to the beach. Just when you think you cannot fit one more thing in the car (and trust me, my dad is good at packing a car) you find a spot for homemade baked goods and nonperishable snacks! 

Trail mix is my go to for road trips! This one is special since we are taking it to the beach! Look out NC…here we come! 

Ingredient:

1 cup roasted whole cashews

1 cup roasted whole peanuts 

1 cup dried cranberries

1/2 cup roast lightly salted sunflower 

3/4 cup Dark chocolate chips 

1 cup dehydrated apples slices 

1 cup lightly salted roasted whole almonds 

Direction:

1. Mix everything in a sealable container and give a good shake or two. Enjoy! 

Mashup Nut Butter Bars

Recipe yields 3 dozen bars

It’s been too hot for the oven in Pittsburgh these last few weeks in July. Yet I have not turned on the air conditioning in the house. In turn, I know I have been taking it easy with the baking. These bars are super easy. Plus soft but crunchy with a blend of two different nut/seed butters.  Plus an extra bonus of a wide variety of seeds and nuts to pack in the protein. 

Ingredients:

3 1/4 cup of Cheerios (I used the pumpkin flavored ones)

2 3/4 cup of Brown rice cereal

1/4 cup of sliced almonds

1 cup sunflower seeds

1/4 cup of peptia seeds

1/4 cup milled flaxseed

1/4 cup of quinoa, uncooked 

1/4 cup dried mixed fruit ( I used a variety of blueberry and cranberry)

1 1/2 cup of local honey

1 Cup Smooth Cashew Butter

1 Cup Smooth Sunflower Butter

 

  1. Line a 1/2 sheet pan with parchment paper, make sure to place the parchment over the sides to make for easy removal of the bars. Set aside.
  2. Mix the first 7 ingredients together in a large mixing bowl. Set aside.
  3. In the meantime mix together the nut/seed butters and honey in a medium microwavable safe bowl. Microwave in 30 second and stir. Continue to microwave and stir in 30 second intervals until smooth and creamy. The mixture should appear melted. 
  4. Add the melted nut butter mixture over top of the dry ingredients and incorporate thoroughly with a rubber spatula. 
  5. Pour the batter evenly into the prepared half sheet pan. A nice trick to this is to spray your spatula with nonstick cooking spray. Another pearl of wisdom, you can also use wax paper to push the bars down into the pan to make the even. 
  6. Place bars in the refrigerator covered and allow the bars to set overnight. 
  7. After the bars have hardened overnight in the refrigerator cut in to three dozen bars.  For optimal results and extended shelflife, store the bars in an airtight container  in refrigerator.  

 

 

Grandma Lee’s No-Bake Bars


Today I had my first meeting with my new clinical team. I wanted to make a sweet treat but didn’t want to turn on the oven. It was 88 degrees in my house! I haven’t turned on the air … yet. 

I have been wanting to make Grandma Lee’s recipe for a while now. She used to prepare it for the school where she was employed as head cook.  I can remember growing up and going to visit her at work. She’d always sneak me a cookie and some milk when I visited with grandpa. Grandma also always stored these in the freezer as well, so when we’d go visit her at home she never let us go with a cookie for the road. 

This recipe can be made into cookies or bars. I was pressed for time; therefore, went on the safe side and made bars. 

Yields: 24 bars

Ingredients:

1/2 cup, 1 stick unsalted butter (grandma uses salted, I just used a pinch of kosher with the unsalted butter)

1/2 cup (fat free half & half) grandma uses whole milk

1 cup natural creamy peanut butter

4 Tablespoons cocoa powder ( I prefer penzeys)

1 1/2 cups quick oats

1 1/2 cup old fashioned oats (grandma uses all quick oats)

1 teaspoon pure vanilla extract

9 by 13 pan & lined with Parchment paper

Directions

1. Take a medium sauce pan on medium heat and add first 4 ingredients and bring to a boil.

2. Once the sauce boils, allow to boil for two minutes & then remove from heat and add oats and vanilla. 

3. Incorporate the oats into the melted mixture. Pour the batter into the prepared pan. Even out the batter with a rubber spatula. Cover with sealable container or foil. Store on the counter. Do not refrigerator. 

4. Allow to harden, I waited overnight. Use the parchment paper to pull the bars out of the pan and on a cutting board, cut the bars into even pieces. 

As pictured Recipe yields 24 bars. 

If you decide to go the cookie route, this recipe will yield 30 to 36 cookies using a size 40 scooper. I would recommend dropping them on wax paper and letting them sit before storing them in a sealable container.

Enjoy !

Zesty Tajin Hummus

Yields 14 servings (1/4 cup)

Tools needed for the job:

Vitamix

Ingredients:

2 cans (15 oz) of chickpeas,  drained and reserve one 1/4 cup of liquid

7 ounces of roasted red peppers and yellow or combination (packed in water NOT oil) drained

7 cloves of garlic (I love love garlic)

3 tablespoons of tahini ( essentially Sesame seed butter)

1 tablespoon of olive oil

6 tablespoons of freshly squeezed lime juice

1 teaspoon reduced sodium tajin 

1 teaspoon of curry powder

1/2 teaspoon of ground cumin

1 teaspoon of kosher salt

1/2 teaspoon of freshly ground pepper

1/2 teaspoon of whole coriander seeds

Directions:

Place all the ingredients in the vitamix and place the device on liquid setting. Once mode complete, place contents into sealable container.  Allow the contents to marry overnight.

Keep stored in refrigerator. 

My favorite combinations with hummus are #1 Pizza! Other favorites are snap peas, carrots, wasa crackers, whole grain corn and quinoa cakes,  & added to kale salad! 

Sweet & Salty Whole Grain Bars

I planned a very big trip this weekend. I went to Georgia to pick up my baby girl Lucy. My second cousin breeds Labs and I have wanted one of her’s for years. 

I am starting a new chapter in my life, and I am looking forward to the road ahead with her. She already has stolen my heart. 

I made these bars to take on my adventure to Georgia. I never like to go anywhere empty handed. These tasty treats turned out delicious. Even my Cousin said they taste really good for looking like bird food. 😂

Yields:

24 bars 

Ingredients
:

9 by 13 glass Pyrex pan 

Parchment paper

3/4 cup honey

1 cup crunchy peanut butter

1 1/4 steel oats

1 cup pretzels pieces (crumbs)

1 1/3 cup Millet

1 cup dark chocolate chips

1 1/2 cups Puffed barley cereal

Pre directions:

  • Preheat oven to 350 degrees. 
  • Parchment paper line 9 by 13 glass pan. Set aside 

Directions:

1. In a large bowl mix the honey and peanut butter. Microwave in 30 second intervals. Until the batter is very smooth and easy to mix. It only took me 1 minute to reach the consistency I was going for. 

2. In a separate bowl while the peanut butter softens. Place all the remaining ingredients into a medium bowl mix well. Add the dry ingredients to the honey/peanut butter blend. Stir until combine. 

3. Pour the batter into the parchment paper lined baking dish. Spread the batter evenly. I like to use another piece of parchment paper to do this. 

4. Place in preheated oven for 17-20 minutes. 

5. Remove from oven allow to cool and cover place in refrigerator over night with lid. 

6. In the morning remove the bars using the parchment. Place them on a cutting board. Cut into 24 bars using sharp knife. Place in snack size ziplock bags or place back in the glass dish and store in refrigerator. 

Enjoy

Cashew Lover’s Trail Mix

Any trail mix connoisseur will love.. love this blend of nuts, seeds, and everything in between. Especially all you cashew lovers in the crowd

Ingredients

71 oz sealable container 

1 cup pepita seeds

1 cup cocoa almonds

1 1/4 cup mixed dried fruit, no added sugar (blueberries, cherries & cranberries)
1 1/2 cup roasted salted sunflower seeds

2 1/2 cups unsalted whole cashews

1 3/4 cup of dark chocolate pretzels nibs ( I found at Marshall’s♥️)

1 cup of lightly salted peanuts 

Directions:

1. Layer the ingredients separately in the container. Make sure to leave some room at the top. 

2. Secure the lid on top of the container and give it a good shake. Gently shake until all nuts, seeds, and everything in between is well incorporated throughout. 

Yields: 71 oz of trail mix and saves you $. Just say NO to store bought and your wallet will be smiling 😁

Elvis Overnight Oats


My all time favorite combo is Peanut Butter and Banana. Honestly I could eat this combo for every meal and snack. I usually enjoy a peanut butter and banana sandwich for lunch but ran across this concoction since I had an overripe banana lingering in the kitchen. 

Ingredients: 

1 small banana ripe

1TB PB2, chocolate 

1 1/2 teaspoon chia seeds

1 truvia packet

3/8 cup old fashioned oats

1/2 unsweetened vanilla almond milk

1 1/2 cup Water (I like mine watery, if you prefer yours thick omit)

Directions:

1. Place the peeled banana in an 18 oz mason jar. Mash the banana with a fork. 

2. Add the next 4 ingredients into the jar, mix well. 

3. Finally add the liquid ingredients (almond milk and water) into the banana purée. Place the lid and seal on the jar and give it a good shake. Place the jar in the refrigerator overnight to allow the ingredients to marry.

4. When ready for breakfast, give the jar another good shake and remove seal and lid to enjoy. If you are in a hurry, you can drink it through a straw in the way to work. 

Mother Nature’s Protein Bars

Today I presented to 6-7 th graders interested in becoming future Nutrition Professionals. I was the first speaker to present in their career series for the day. 

I thought I’d better feed these students a nutritious snack if I am going to be talking about food.  As a general consensus, I make people hungry when I talk nutrition. I put together this recipe with keeping in mind they could possibly make these at home without any supervision. Which I think their moms will thank me for. 

I do believe, I might of nailed it, I didn’t have any bars left. Good thing I made a double batch since they are also my hubby’s favorite. 
This recipe yields 32 bars

Ingredients:

 1 cup slivered almonds

1/2 cup milled flaxseed

1/2 cup sesame seeds

6 tablespoons of chia seeds

3 cup of old fashioned oats (not quick oats)

1 ½ teaspoon ground cinnamon

 1/2 teaspoon of kosher salt

1 cup creamy natural peanut butter

1 cup crunchy peanut butter

1 cup honey

2 teaspoon pure vanilla extract

 

Pre-directions: Take two 8 x 8 baking dish and line them both with parchment paper make sure to allow for some of the paper to overlay on the sides. This step will help you pull out the bars for easy cutting. Set aside.
Directions:

  1. Take the first seven ingredients and mix them in a large bowl. Set aside.
  2. Place both peanut butters and honey in a large microwavable safe glass bowl. Place in microwave in 30 second intervals. Stir between each intervals until soft and creamy. Add in the vanilla and stir to incorporate.
  3. Take the dry ingredients and add them to the peanut butter mixture. Fold to incorporate all the ingredients together.
  4. Take the granola bar batter and divide it evenly in half and add both batters into the prepared 8 x 8 baking dishes. Take an extra piece of parchment paper and press it into the top to evenly distribute the batter this will allow for a nice even distribution of your batter for your protein bars.
  5. Cover the bars with saran wrap in the baking dishes. Place in the refrigerator for a few hours or overnight. This step will allow them to firm.
  6. Remove the bars utilizing the parchment paper access from the sides. Place on a cutting board and cut into 32 bars. Now you can either individually wrap or freeze to pack them lunches or take to your next meeting. Keep these granola bars chilled or frozen for best results and optimal taste.

Maple Cinnamon Toasted Granola


March is National Nutrition Month & tomorrow is Registered Dietitian Day! I like to celebrate with a bold nutritious dense cinnamon delicious treat. I made this blend to honor my Clinical Team. RD day is a way to celebrate the wonderful profession of nutrition and dietetics and to honor hard working dietetic professionals. 

Granola is very versatile!  You can put just about anything in it. You can make it sweet or savory. You can eat granola dry, or add a splash of milk, or top off your yogurt with it. I like to incorporate it into Ina Garten’s Banana Muffins. They are my most requested muffin recipe. 

Yields: 4 cups 

Servings: 8 (1/4 cups)

Ingredients:

2 cups 100% rolled oats (not quick or instant)

1 cup puffed brown rice 

1/2 teaspoon Vietnamese ground cinnamon 

3 Tablespoons brown sugar (not packed)

1/4 cup canola oil

1/4 cup 100 % pure maple syrup 

1 teaspoon pure vanilla extract

2/3 cup dried cranberries, low sugar

1/4 cup lightly salted roasted sunflower seeds

1/8 cup pepita seeds

Directions:

1. Preheat oven to 300 degrees. Line a 1/2 sheet pan with parchment paper. Set aside.

2. In a large bowl mix together the first 4 ingredients. Set aside. 

3. In a small bowl mix together canola oil, maple syrup,& vanilla. Pour the liquid ingredients over the dry oat mix. Give the mixture a good stir. Make sure all the dry ingredients are coated with liquid goodness.

4. Pour the oat mixture on the prepared baking sheet. Place the pan in the preheated oven. Bake for 15 minutes. 

5. After 15 minutes elapsed use spatula to toss the granola on the pan. Allow to bake for another 5 minutes and continue to repeat until you reach desired golden brown hue. It took about 20 additional minutes. Add the seeds and craisins. All to cool on pan entirely. Enjoy!