Whole Wheat Pumpkin and Banana Muffins

Makes 12 muffins

• 1 ¼ cup whole wheat flour
• 1 cup all-purpose flour
• 1 ½ tsp. ground cinnamon
• 1 tsp. ground ginger
• ½ tsp. ground nutmeg
• ¼ tsp. clove
• 2 tsp. baking powder
• 1 tsp. baking soda
• ½ tsp. fine sea salt
• 6 tbsp. well-mashed banana (about 1 medium banana)
• 1 15-ounce can pumpkin puree
• ¾ cup brown sugar, packed
• 1/3 cup maple syrup 
• ¼ cup extra virgin olive oil
• 2 tbsp. raw pumpkin seeds

Preheat oven to 350°F.  Line muffin tin with paper liners or lightly grease the wells with oil. 

In large bowl, pour in whole wheat flour, all-purpose flour, cinnamon, ginger, nutmeg, clove, baking powder, baking soda, and salt. Whisk to combine.

In medium bowl, whisk together mashed banana, pumpkin puree, brown sugar, maple syrup, and olive oil. Add to dry ingredients and stir with spatula until just combined. Do not over mix.

Using a large scoop or spoon, divide batter into prepared muffin wells and distribute pumpkin seeds on top of each muffin.

Bake 30 minutes, or until toothpick inserted into muffin comes out clean. Let cool for five minutes before removing muffins from pan.

Roasted Carrot and Ginger Soup

Serves 4

• 1pound carrots
• 1 cup chopped yellow onion
• 2 garlic cloves, peeled
• 2 tbsp. + 1 ½ tsp. extra-virgin olive oil
• ½ tsp. fine sea salt
• ¼ tsp. ground black pepper
• 3 cups low-salt vegetable broth
• ½ cup raw walnuts
• ¼ tsp. curry powder
• ¼ tsp. ground cumin
• 2 tsp. fresh grated ginger
• 1 ½ tsp. lemon juice
• 1 tsp. maple syrup

Preheat oven to 400°F.

Rinse carrots, cut off tops and ends, and slice into 1-inch pieces. Coat carrots, onion, and whole garlic cloves with 1 tbsp. olive oil, salt, and pepper. Place on baking sheet lined with parchment and roast for

30 to 40 minutes, until vegetables take on color and carrots are easily pierced with fork.

In medium pot, warm vegetable broth until it just starts to steam. 

While vegetables are roasting, place walnuts, 1 ½ tsp. olive oil, curry powder, and cumin in small bowl and stir to combine.  Add to small skillet and cook over medium- high heat until walnuts darken and smell fragrant, about five minutes. Stir occasionally so walnuts don’t burn. Remove from heat and transfer to small bowl.

Once vegetables are done, transfer to blender and add warmed broth, ginger, lemon juice, and an additional ¼ tsp. salt and 1 tbsp. olive oil. Blend until creamy. If soup is too thick, add ¼ cup water or broth and blend again.

Divide soup evenly among four bowls and garnish each bowl with ¼ tsp. maple syrup and  2 tbsp. spiced walnuts.

Baked Brown Rice and Vegetable Pilaf

Serves 4

• 1 cup long-grain brown rice
• 2 tbsp. extra-virgin olive oil
• ½ tsp. fine sea salt
• ¼ tsp. ground black pepper
• ¼ tsp. smoked paprika
• ½ cup diced cremini mushrooms, ¼” dice
• ½ cup diced red bell pepper, ¼” dice
• 2 ¼ cups low-salt vegetable broth
• ¼ cup minced parsley
• ¼ cup toasted slivered almonds

Preheat oven to 350°F.

Rinse rice until water runs clear and set aside to drain.

In medium oven-safe pot, heat olive oil over medium-high. Add salt, pepper, and smoked paprika and stir to coat. Toast spices for one minute then add mushrooms and bell pepper.  Cook for five minutes, or until vegetables have softened. Add rice and coat with oil and seasonings.  Add vegetable broth and stir.  Bring to a boil over high heat.  Once boiling, turn off heat and cover with lid.

Bake rice in oven for 40 to 45 minutes until all broth has been absorbed. Remove from oven and let sit for 10 minutes. Fluff rice with fork then add parsley and almonds and stir to combine. 

Chickpea Puttanesca

Serves 2- 4

• 2 tbsp. extra-virgin olive oil
• 2 garlic cloves, thinly sliced
• 1 2-ounce package anchovy fillets packed in olive oil, drained
• ¼ tsp. crushed red pepper flakes
• ¼ tsp. ground black pepper
• 1 14-ounce can diced tomatoes, with their juices and no salt added
• ¼ cup sliced kalamata olives
• 1 tbsp. capers, drained
• 1 15.5-ounce can chickpeas, drained and rinsed
• 1 tbsp. chopped basil leaves

Heat oil in medium skillet over medium high. Add garlic, anchovies, crushed red pepper, and ground black pepper and stir to combine, using spatula to break anchovies into smaller pieces. Sauté until anchovies begin to break down, stirring occasionally.  Add tomatoes, olives, and capers. Reduce heat to low and simmer for five minutes.

Add chickpeas and simmer with lid on for additional five minutes until chickpeas heated through. Stir in basil. 

White Beans and Swiss Chard in Creamy Tomato Sauce

Serves 2 – 4

• 2 tbsp. extra-virgin olive oil
• ½ cup diced yellow onion, ¼” dice
• 2 garlic cloves, minced
• ½ tsp. salt
• ¼ tsp. ground black pepper
• 3 cups roughly chopped Swiss chard
• 1 (15 oz.) can crushed tomatoes
• 1 tsp. dried oregano
• 1 (15.5 oz.) can Great Northern Beans, drained and rinsed
• ¼ cup heavy cream or whole milk

Heat olive oil in medium skillet over medium-high.  Add onion, garlic, salt and pepper.  Stir to combine and cook until garlic begins to brown and onion softens.  Add Swiss chard and stir.  Cook until chard softens and wilts.  Add in crushed tomatoes and oregano.  Cook for five minutes, or until sauce reduces a bit and thickens.  Add in beans and cook for three minutes, or until heated through.  Stir in cream until well mixed in.  Cook an additional three to five minutes until mixture is completely heated through.