Pumpkin Muffins


1 15 oz can (1 ¾ cups) pumpkin puree
½ cup vegetable or another neutral cooking oil
3 large eggs
1 2/3 cups granulated sugar
1 ½ baking powder
¾ teaspoon baking soda
¾ teaspoon fine sea or table salt
¾ teaspoon ground cinnamon
Heaped ¼ teaspoon fresh grated nutmeg
Heaped ¼ teaspoon ground ginger
Two pinches of ground cloves
2 ¼ cups all-purpose flour


1 tablespoon granulated sugar
1 teaspoon ground cinnamon



1.  Heat oven to 350 degrees F. Coat muffin tin with nonstick spray or insert muffin wrappers.

2.  In a large bowl, whisk together pumpkin, oil, eggs, and sugar until smooth. Sprinkle baking powder, baking soda, salt, cinnamon, nutmeg, ginger, and cloves over batter and whisk until well-combined. Add flour and stir with a spoon, just until mixed. Spoon batter into tin and smooth the tops.

3.  In a small dish, or empty measuring cup, stir sugar and cinnamon together. Sprinkle over top of batter.

4.  Bake muffins for 25 to 30 minutes until a tester comes out batter-free.

5.  Allow the muffins to cool. The latter provides the advantage of letting more of the loose cinnamon sugar on top adhere before being knocked off.


Recipe adapted from a pumpkin bread recipe found on SmittenKitchen.com.

Step-by-Step Stir Fry

Stir-frys are quick, easy and affordable! Get creative and use whatever you have on hand, or try something below:

  • Grains: brown rice, whole grain pasta, instant barley (pick 1)
  • Protein: tofu, chicken, lean beef, shrimp (pick 1, dice in large pieces)
  • Vegetables: carrots, bell peppers, peas, cauliflower/broccoli, onion, zucchini, brussels sprouts (pick 3, chop)
  • Fruits: mango, pineapple, orange (pick 1, chop) 

+ pick one sauce below:

  • Lemon Stir-Fry Sauce: 3 tbsp lemon juice + 3 tbsp low-sodium soy sauce + 2 tsp cornstarch (stir together)
  • Teriyaki: 1/4 cup low-sodium soy sauce + 1 tbsp brown sugar + 1 tbsp cornstarch + 1/2 tsp ground ginger (stir together)

Need more flavor? Consider adding: basil, cashews, eggs, green onions, peanuts, cilantro, garlic/ginger, hot peppers.

Baked Apple-Raisin Stuffing


  • ½ yellow onion, diced
  • 2 stalks of celery, diced
  • 2 Tablespoons butter
  • 1 cup cubed apples
  • ½ cup raisins
  • ½ teaspoon dried sage
  • ½ teaspoon poultry seasoning
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2/3 cup vegetable or chicken broth
  • 4 cups cubed, crust-less day-old bread


  1. In a skillet, sauté onion and celery in butter until tender. Add the apple, raisins, sage, poultry seasoning, salt and pepper. Cook and stir 1-2 minutes longer. Stir in broth. Pour over bread crumbs; toss to coat.
  2. Transfer to a greased 8x8 baking dish. Cover and bake at 350 degrees F for 25 minutes. Uncover; bake 20-25 minutes longer or until top is golden brown.

Yield: 6 side portions


Egyptian Bulgur Fruit Salad


  • 3 cups bulgur
  • 3 cups hot water
  • ½ cup chopped figs
  • ½ cup chopped dates
  • ½ cup chopped apricots
  • 1 fresh pomegranate
  • ½ Tablespoon olive oil
  • 2 ounces of fresh lemon juice
  • salt and pepper to taste


  1. Soak the bulgur in the hot water for 10 minutes.
  2. Chop and measure the figs, dates and apricots. Place in a serving bowl.
  3. Cut open the pomegranate and scrape seeds into the bowl with the dried fruit.
  4. Add the lemon juice, olive oil and cinnamon. Stir in the bulgur and mix well.
  5. Taste and add salt and pepper.

Yield: 8 side portions

Beet, Cabbage and Apple Salad


  • 2 Tablespoons olive oil
  • ½ yellow onion, diced
  • ½ head green cabbage, thinly sliced
  • 3 apples, diced
  • 5 beets, roasted, peeled and diced*
  • 1 bunch Italian parsley, leaves only


  • 2 Tablespoons Dijon mustard
  • 3 ounces apple cider vinegar
  • zest from one orange
  • 2 ounces honey
  • 12 ounces olive oil
  • 1 teaspoon salt
  • 2 Tablespoon caraway seeds


  1. Sauté the onion and oil over medium heat. Add the cabbage and cook until soft. Add the apples, cooking for 2 more minutes.
  2. Combine all vinaigrette ingredients in a small bowl and whisk until well mixed.
  3. Add the beets and parsley to the sauté pan. Toss and cook until heated through.
  4. Pour the vinaigrette over the salad while in the pan. Cook for 1 minute.
  5. Serve warm.

*Chef’s note: To roast the beets: wash and trim off tops, wrap each beet individually in aluminum foil. Bake in a 425-degree oven for 45-50 minutes until beets are tender.

Yield: 8 side portions

Barley with Leafy Greens and Fall Squash


  • 2 Tablespoons olive oil
  • pinch of cinnamon
  • ½ yellow onion, finely diced
  • 1 clove of garlic, minced
  • 1 pound of leafy greens, such as kale or chard, torn into medium pieces
  • 1 pound barley, cooked according to package directions
  • 2 pounds fall squash, such as butternut, diced and cooked*
  • ¼ cup fresh thyme leaves, de-stemmed
  • salt, to taste


  1. Saute the onion, garlic and cinnamon in the oil until soft. Add the greens and cook until wilted.
  2. Add the rest of the ingredients, cook until heated through.

*Chef’s note: To cook the butternut squash, peel it and remove the seeds. Cut the squash into ½ inch cubes and bake in a 425-degree oven for about 30 minutes, checking periodically to toss the cubes.  The squash is cooked when it can be easily pierced with a fork.

Yield: 8 side portions

Watermelon Gazpacho


  • 3 cups watermelon, cubed
  • 1 cup apple or orange juice
  • 2 Tablespoons olive oil
  • ½ onion, diced
  • 2 cloves garlic, minced
  • 1 cucumber, peeled, seeded and diced
  • 1 bell pepper, diced
  • ½ banana pepper, seeded and minced (optional)
  • Salt and pepper, to taste


  1. Process watermelon, juice, oil, onion and garlic in a blender or food processor until smooth. Transfer to a serving bowl and stir in remaining ingredients for garnish.
  2. Refrigerate until ready to serve, can be made several hours before serving.

Yield: 8 servings

Thai Spring Rolls


  • 2 packages of rice wrappers
  • 1 Tablespoon finely chopped or grated ginger root
  • 1 quart (4 cups) shredded carrots
  • 1 quart (4 cups) shredded bok choy cabbage
  • 1 quart (4 cups) shredded Napa cabbage
  • 2 cucumbers, peeled and cut into ribbons
  • 2 red bell peppers, cut into thin strips
  • 2 cups bean sprouts
  • 2 bunches of cilantro leaves

Dipping Sauce:

  • 1 cup sesame oil
  • 1 cup rice vinegar
  • 1 cup soy sauce


  1. Toss the fresh ingredients together, or if you have picky eaters, keep them separate so each roll can be customized.
  2. Dip the rice wrapper in warm water, and fill using a small amount of mix. Roll to completely enclose the filling.
  3. Combine all sauce ingredients and whisk. 

Yield: 15 rolls

Black Bean and Mango Burritos


  • 1 Tablespoon olive oil
  • ½ onion, diced
  • 2 cloves of garlic, minced
  • 1 teaspoon cumin
  • 2 cups cooked black beans (about one 15-ounce can)
  • pinch of red pepper flakes
  • salt, to taste
  • 1 mango, peeled and diced
  • 1 Tablespoon light brown sugar
  • 1 Tablespoon lime juice
  • 4 whole wheat tortillas
  • ¼ bunch of cilantro, minced
  • Optional: brown rice and shredded cheddar cheese


  1. Sauté the onion in the olive oil over medium heat for 3-5 minutes. Add the garlic and cumin, stir and cook for 30 seconds to 1 minute. Add the black beans and red pepper flakes. Cook to heat through, season with salt. Remove from heat, but keep warm.
  2. Combine the mango, brown sugar and lime juice in a pan. Cook over medium heat until the mango softens and releases its juices, about 2 minutes. Remove from heat.
  3. To serve: Place ½ cup black bean mixture in the center of one tortilla, add rice and cheese, if using. Spoon 1 tablespoon mango mixture over beans and sprinkle with cilantro. Roll the tortilla around the filling to close. Repeat until all burritos are made.

Beet Brownies


  • 2 medium beets, roasted, peeled and roughly chopped*
  • 8 ounces (2 sticks) unsalted butter
  • 8 ounces semi-sweet chocolate squares or chocolate chips (about 1 1/3 cup)
  • 2 cups granulated white sugar
  • 3 large eggs
  • 2 teaspoons vanilla extract
  • 1 cup all-purpose flour
  • pinch of salt
  • 1 cup semi-sweet chocolate chips


  1. Preheat oven to 350 degrees F. Spray a 9 x 13-inch baking pan with cooking spray.
  2. Melt the butter and 8 ounces of chocolate in a double-boiler (or a large bowl over a pan of simmering water), stirring constantly. Set aside to cool slightly.
  3. Place roasted beets and sugar in a food processor to puree. Add eggs and vanilla and blend well. Combine the chocolate and beet puree. Stir in the flour, salt and chocolate chips.
  4. Pour batter into the pan and bake for 30-35 minutes or until a toothpick inserted into the center comes out clean.
  5. Allow to cool completely before cutting. Store in an airtight container.

*Chef’s note: To roast the beets: wash and trim off tops, wrap each beet individually in aluminum foil. Bake in a 425-degree oven for 45-50 minutes until beets are tender.

Yield: 24 brownies

Harvest Spice Pancake Mix


  • One bag of Harvest Spice Pancake Mix
  • 2 Tablespoons canola oil or melted butter
  • 3/4 cup water, milk or nondairy milk of choice


  1. Add the pancake mix to a medium mixing bowl. Add the oil and milk. Stir to combine, do not overmix. 
  2. Brush a large nonstick skillet or griddle with butter or oil and heat over medium-low heat. Scoop 1/4 cup of batter per pancake and cook until bubbly on top and golden on the bottom, about 4 minutes. Flip and cook until golden on the bottom, about 2 more minutes. 
  3. Eat immediately or hold in a low oven until the rest of the batter is cooked.

Chef's note: Harvest Spice Pancake Mix contains whole wheat flour, sugar, salt, baking powder, and harvest spice mix (cinnamon, ginger, allspice, nutmeg and clove). 

Yield: 6 pancakes

Turkey Tacos

1 pound lean ground turkey
2 carrots or 1 small sweet potato, peeled and shredded
1 can (15 oz.) pinto beans, drained & rinsed
1 ½ cups of crushed tomatoes, no salt added
1 Tbsp. chili powder
2 tsp. cumin
1 tsp. garlic powder
1 tsp. dried oregano
½ tsp. salt
½ tsp. ground black pepper
Pinch red pepper flakes
16 hard or soft taco shells

½ head of Romaine lettuce, shredded or chopped fine
2 tomatoes, diced or Fresh Tomato Salsa
8 ounces of shredded cheddar cheese
8 ounces low-fat sour cream or plain Greek yogurt


  1. Spray a large sauté pan with cooking spray. Heat over medium-high heat. Add turkey and cook until browned. 
  2. Add shredded carrot or sweet potato, beans, tomatoes, and spices. 
  3. Bring to a boil, then reduce heat to medium. Simmer until thickened, about 10-15 minutes. Taste and adjust seasonings as desired. 
  4. To serve: place 2 Tablespoons of cooked meat mixture in each taco shell. Top with lettuce, tomatoes, cheese, and sour cream or yogurt, if desired. 

Yield: 8 servings, 2 tacos per serving


Red, White and Blue Watermelon Salad

1 small “personal” watermelon or ½ of a large seedless watermelon, cut into 1-inch cubes
1 pint of cherry or grape tomatoes, halved
1 pint of blueberries
12 mint leaves, sliced thinly
1 cup of crumbled feta cheese          
4 Tbsp. extra virgin olive oil
2 Tbsp. white balsamic vinegar
Kosher salt and black pepper to taste


  1. Combine watermelon, tomatoes, blueberries, mint, and feta cheese together in a large mixing bowl.
  2. Whisk olive oil, vinegar, salt, and pepper together in small bowl; drizzle over salad and gently toss to coat.
  3. Salad can be made ahead. Serve cold or at room temperature.

Yield: 12 servings


Whole Wheat Pancakes

3 cups whole wheat flour
1 Tbsp. baking powder
1 tsp. salt
¼ cup granulated sugar
1 tsp. cinnamon
¼ cup vegetable oil
1 ¼ cups water
1 cup blueberries (optional)
Serve with maple syrup


  1. Sift the dry ingredients together in a large bowl. 
  2. Add oil and water, and stir until just combined.
  3. Pour or ladle the batter onto a hot, oiled frying pan. 
  4. If desired, add blueberries on top of batter as it cooks. 
  5. Flip and cook until done on the other side. 
  6. Serve with maple syrup. 

Yield: 30 mini pancakes


Penne with Creamy Pumpkin Sauce

12 oz. box whole wheat penne pasta
Kosher salt to taste
2 Tbsp. olive oil
1 Tbsp. fresh rosemary
15 oz. can pure pumpkin puree
1 garlic clove, minced
1/2 cup half-and-half
1/3 cup parmesan cheese, grated
1 Tbsp. white wine vinegar
1/4 tsp. red pepper flakes


  1. Cook pasta to al dente according to package directions. Reserve 2 cups pasta water; drain and set aside.
  2. In pasta pot, heat oil over medium heat. Add rosemary and fry, stirring constantly, until the herb is just starting to brown; 1 to 2 minutes. Using a slotted spoon, transfer rosemary to a paper towel, leaving oil in pot.
  3. Carefully add pumpkin puree, garlic, half-and-half, parmesan cheese, vinegar, red pepper flakes, and 1 cup reserved pasta water to pot. Stir until heated through; 2 to 3 minutes.
  4. Add pasta to sauce and toss to coat. Season generously with salt. If sauce is too thick, gradually add reserved pasta water until desired thickness is reached.
  5. Serve pasta with fried rosemary and additional red pepper flakes if desired. 

Chef's note: Frying the rosemary in olive oil not only turns the herb into a crispy garnish, it infuses the oil to create a delicious base for the sauce!

Yield: 4 servings

Winter Panzanella

1 loaf of bread, cut into cubes (roasted garlic bread works nicely in this recipe)
2 Tbsp. olive oil
1 large beet, roasted, peeled and diced
½ pound of Brussels sprouts, quartered and roasted
1 sweet potato or ½ butternut squash, peeled, diced and roasted
¼ bunch of Italian parsley, chopped
2 ounces crumbled goat cheese dressing
½ cup of lemon-flavored olive oil
3 Tbsp. white wine vinegar
1 Tbsp. Dijon mustard
Kosher salt and freshly ground black pepper to taste


  1. Preheat oven to 375 degrees. Toss bread cubes in olive oil. Spread in a single layer on a sheet pan and toast in oven until lightly golden brown, about 10 min. Remove from oven and set aside to cool.
  2. Meanwhile, make dressing: whisk vinegar and Dijon mustard together in a medium stainless steel bowl. Gradually whisk in the lemon olive oil in a slow, steady stream, whisking constantly. Add salt and pepper to taste.
  3. Combine toasted bread cubes with roasted beets, Brussels sprouts, squash or sweet potato, and Italian parsley.
  4. Pour dressing over the salad and toss well to combine. Allow to sit for several hours before serving so bread cubes have time to absorb dressing and soften. Serve warm or at room temperature.
  5. Garnish with crumbled goat cheese before serving.

Yield: 8 servings

Wild Rice with Apples, Butternut Squash, Cranberries and Fresh Sage

2 Tbsp. olive oil
½ yellow onion, diced
2 cloves of garlic, minced
¼ tsp. ground allspice
2 Ohio apples, diced
2 Cups of wild & brown rice, cooked according to package directions
1 small butternut squash, peeled, seeded, diced medium and roasted*
1 Cup of dried cranberries
¼ Cup of Ohio maple syrup
¼ Cup of fresh sage leaves, finely chopped
Kosher salt to taste


  1. In a large sauté pan over medium-high heat, sauté the onion in the olive oil until tender, 3-5 minutes. Add the garlic and allspice and sauté 1 minute more.
  2. Add the apples and cook until soft. 
  3. Add the pre-cooked rice, roasted squash, cranberries, maple syrup and sage leaves and heat through. Season to taste with salt.

Chef’s Note: To roast butternut squash: Peel squash, remove seeds, cut in cubes. Toss with olive oil & salt and place on a foil-lined sheet pan. Bake in a 425-degree oven for 40 min. until golden and tender.

Yield:  8 side dish servings

Curried Squash, Potato and Garbanzo Bean Stew

1 Tbsp. olive oil
1 small butternut squash
2 cloves garlic, minced
½ yellow onion, diced
1-inch piece fresh ginger root, peeled and grated (about 1 Tablespoon)
1 tsp. cumin
1 tsp. curry powder
3-4 Cups water or broth
2 red potatoes, diced (skin on)
1 15-ounce can light coconut milk
1 15-ounce can garbanzo beans, drained and rinsed
Kosher salt to taste
¼ bunch fresh cilantro, minced, for garnish


  1. Peel squash, remove seeds, and dice in 1-inch chunks.
  2. Heat olive oil in soup pot over medium heat. Add onion and cook 4-5 minutes until soft and translucent. Add garlic and ginger and cook 1 minute. Stir in cumin and curry powder and cook 1 additional minute.
  3. Add water or broth, stir, then add potatoes, squash and coconut milk to pan. (Be sure there is enough liquid to completely cover the vegetables. If not, add more water or stock.) Cover pot with a lid and simmer 20 minutes until potatoes and squash are fork tender.
  4. Using an immersion blender, puree some of the soup to make a thicker consistency, leaving some chunks of vegetables in tact. [If you do not have an immersion blender, put some of the soup in a blender and puree until smooth. Return to pan with chunkier vegetables.]
  5. Add garbanzo beans and cook another 5 minutes until thoroughly heated. Season to taste with Kosher salt.
  6. Ladle into serving bowls and garnish with minced cilantro.

Yield: 4-6 servings