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August 29, 2016

Our ShopRite Dietitians’ Top 10 Recipe Makeovers!

It’s the 10th Anniversary of our ShopRite Dietitian Program and we’re celebrating with a recipe roundup we know you’ll love. Scroll through our Dietitian’s Top Recipe Makeovers to find your new favorite family meal!

ShopRite Top Healthy Meal Makeovers

Cauliflower Béchamel

Prep time: 20 minutes | Cook time: 20 minutes | Makes 6 servings

Ingredients:

  • 4 cups finely chopped cauliflower
  • 1 cup milk
  • 2 tbsp. butter
  • 1 lb. quinoa pasta
  • 1 tbsp. olive oil
  • 1 large shallot, minced
  • 1 garlic clove, minced
  • 1/2 cup dry white wine or chicken broth
  • 1/4 tsp. grated whole nutmeg
  • 2 tsp. finely grated lemon zest (from approximately 1 lemon)
  • 1/4 cup grated Parmesan
  • 1/3 cup chopped fresh flat-leaf parsley

Directions:

  1. In a large saucepan combine cauliflower and milk. Season with salt and pepper to taste; bring to boiling. Reduce to a simmer; cover and cook 8 to 10 minutes or until fork-tender. Working in batches, ladle cauliflower mixture into a blender, add butter and blend until smooth. Set aside.
  1. Cook quinoa pasta according to package directions. While pasta is cooking, heat oil in a large saucepan. Add shallot and garlic; cook 2 to 3 minutes or until slightly tender. Stir in wine; cook until reduced by half. Stir in cauliflower purée.
  1. Drain pasta, reserving some of the cooking liquid. Add pasta to saucepan. Add grated nutmeg, lemon zest, Parmesan and parsley. Toss to coat, adding more cooking liquid if pasta seems too dry. Serve warm.

Per serving: 400 calories, 10g fat, 4g saturated fat, 20mg cholesterol, 125mg sodium, 65g carbohydrate, 4g fiber, 10g protein


ShopRite Top Healthy Meal Makeovers

Kale Stem Pesto

Prep time: 15 minutes | Cook time: 22 minutes | Makes 8 (3-tbsp.) servings

Ingredients:

  • 1 bunch kale, stems and leaves separated, leaves chopped
  • 3 garlic cloves, minced
  • 1/3 cup pine nuts, toasted
  • 2 tbsp. chopped fresh basil
  • 1 lemon, zested and juiced
  • 1/4 cup olive oil
  • 1/4 cup grated Parmesan
  • Whole-grain pasta, crackers or bread (optional)

Directions:

  1. Place kale stems in a small saucepan and add enough water to cover. Place over high heat; bring to boiling. Reduce heat; simmer 20 minutes or until stems are fork-tender. Drain, and let cool slightly.
  1. Place stems and chopped kale leaves in a food processor. Add garlic, pine nuts, basil, lemon juice, zest, oil and Parmesan. Blend until smooth. Serve over hot, cooked whole-grain pasta, or as a topping for crackers or bread.

Per serving: 130 calories, 12g fat, 2g saturated fat, 5mg cholesterol, 65mg sodium, 5g carbohydrate, 1g fiber, 3g protein


ShopRite Top Healthy Meal Makeovers

Kefir Chocolate Shake

Prep time: 5 minutes | Makes 1 (1 1⁄3-cup) serving

Ingredients:

  • 1 cup lowfat plain unsweetened kefir
  • 1 frozen banana, cut into pieces
  • 1 tbsp. almond butter
  • 1 tsp. cocoa powder
  • 1/3 cup crushed ice
  • Pitted Medjool dates (optional)

Directions:

  1. In a blender combine kefir, banana, almond butter, cocoa powder and ice; cover and blend until smooth, scraping down sides of blender occasionally. If desired, add dates to sweeten; blend until smooth. Pour into a tall glass, and serve.

Per serving: 345 calories, 11g fat, 3g saturated fat, 20mg cholesterol, 170mg sodium, 46g carbohydrate, 5g fiber, 16g protein

Cook’s tip: You can substitute cacao powder for cocoa powder.


ShopRite Top Healthy Meal Makeovers

Better-for-You Brownies

Prep time: 15 minutes | Cook time: 30 minutes | Makes 16 brownies

Ingredients:

  • 1⁄3 cup canola oil
  • 3 egg whites
  • 1/2 cup sugar
  • 1 tsp. vanilla extract
  • 1/4 cup puréed spinach
  • 1/4 cup puréed blueberries
  • 1/2 cup all-purpose flour
  • 1 tbsp. unsweetened cocoa powder
  • 1 tsp. salt
  • 1/4 cup semi-sweet chocolate chips

Directions:

  1. Preheat oven to 350°F. Coat an 8×8-inch baking pan with nonstick baking spray. In a large bowl combine oil, egg whites, sugar, vanilla, spinach purée and blueberry purée; mix well. Stir in flour, cocoa powder, salt and chocolate chips; mix well. Spread batter evenly in baking pan.
  1. Bake 30 to 40 minutes or until a toothpick inserted into the center comes out clean. Let cool in pan on a wire rack. Cut into squares, and serve.

Per serving: 105 calories, 5g fat, 1g saturated fat, 0mg cholesterol, 160mg sodium, 12g carbohydrate, 0g fiber, 1g protein


ShopRite Top Healthy Meal Makeovers

Chickpea–Chocolate Chip Cookies

Prep time: 20 minutes | Cook time: 12 minutes | Makes 26 cookies

Ingredients:

  • 1 (16-oz.) can chickpeas, rinsed, drained and skinned
  • 1/2 cup light brown sugar
  • 1 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1 1/2 tsp. vanilla extract
  • 1/2 cup natural creamy peanut butter
  • 1/2 cup milk chocolate chips

Directions:

  1. Preheat oven to 350°F. Line baking sheets with parchment paper. Set aside.
  1. In a food processor process chickpeas until smooth. Add brown sugar, baking powder, baking soda, vanilla and peanut butter; process until smooth, scraping down sides of bowl occasionally. Transfer mixture to a large mixing bowl. Stir in chocolate chips.
  1. Roll dough into 1-inch balls. Place balls 2 inches apart on prepared cookie sheets. Using slightly damp hands, press lightly to flatten. Bake 12 to 14 minutes or until golden brown. Let cookies cool 1 minute on baking sheets, then transfer to wire racks. Let cool completely before serving.

Per serving: 60 calories, 2g fat, 1g saturated fat, 0mg cholesterol, 80mg sodium, 10g carbohydrate, 0g fiber, 1g protein


ShopRite Top Healthy Meal Makeovers

Freezer Spinach–Artichoke Pasta

Prep time: 15 minutes | Cook time: 55 minutes | Makes 6 servings

Ingredients:

  • 8 oz. whole-grain penne pasta
  • 2 tsp. olive oil
  • 1 small onion, finely chopped
  • 2 garlic cloves, minced
  • 1 (6-oz.) container nonfat plain Greek yogurt
  • 4 oz. reduced-fat cream cheese, softened
  • 1/2 cup shredded Parmesan
  • 1 (10-oz.) pkg. frozen spinach, thawed, drained well
  • 1 (9-oz.) pkg. frozen artichoke hearts, thawed and chopped
  • 1/4 cup low-sodium chicken or vegetable broth
  • 1/2 cup shredded part-skim mozzarella

Directions:

  1. Cook pasta according to package directions; drain well. Meanwhile, in a large skillet heat oil over medium heat. Add onion and garlic; sauté 5 minutes or until tender.
  1. In a large bowl combine yogurt, cream cheese and Parmesan. Stir onion mixture into yogurt mixture. Season with salt and pepper to taste. Add pasta, tossing gently to coat. Stir in spinach, artichoke hearts and broth, mixing well.
  1. Coat a broiler-proof 2½- to 3-quart casserole dish with nonstick cooking spray. Transfer pasta mixture to prepared dish. If cooking pasta immediately, preheat oven to 350°F and bake 20 minutes. Sprinkle with shredded mozzarella, and broil during the last 3 to 5 minutes of cooking. Serve warm.

Per serving: 300 calories, 12g fat, 5g saturated fat, 25mg cholesterol, 410mg sodium, 35g carbohydrate, 7g fiber, 18g protein

To freeze and reheat: Once broiled, let cool completely. Cover tightly with plastic wrap, then cover tightly with aluminum foil. Freeze up to 2 weeks. To reheat, let stand at room temperature 1 hour. Preheat oven to 350°F. Bake 35 minutes. Add ½ cup additional mozzarella, if desired, and bake 5 minutes more or until cheese is melted.


ShopRite Top Healthy Meal Makeovers

Cauliflower Buffalo “Wings”

Prep time: 15 minutes | Cook time: 25 minutes | Makes 3/4 cup dip; 4 servings

Ingredients:

Blue cheese dip:

  • ½ cup crumbled blue cheese
  • 1 (6-oz.) container nonfat plain Greek yogurt
  • 1 tsp. fresh lemon juice
  • 1/2 tsp. garlic powder

Cauliflower:

  • ½ cup all-purpose flour
  • 1 tsp. garlic powder
  • 4 cups cauliflower florets
  • 1/3 to 1/2 cup hot sauce
  • 2 tsp. butter, melted

Accompaniments: Carrots, celery sticks

Directions:

  1. Preheat oven to 450°F. Coat a large baking sheet with nonstick cooking spray. Set aside.
  1. For the blue cheese dip: In a small bowl combine blue cheese, yogurt, lemon juice and garlic powder. Season with salt to taste. Cover with plastic wrap, and refrigerate until ready to serve.
  1. In a small bowl whisk together ½ cup water, plus flour and garlic powder. Coat cauliflower evenly with flour mixture, and place on prepared baking sheet. Bake 20 minutes, tossing occasionally.
  1. Meanwhile, in a small bowl combine hot sauce and butter. Remove cauliflower from oven, and pour hot sauce mixture evenly over cauliflower; toss to coat. Bake 5 minutes more. Serve cauliflower with blue cheese dip, carrots and celery sticks.

For the blue cheese dip:

Per serving: 70 calories, 4g fat, 2.5g saturated fat, 15mg cholesterol, 210mg sodium, 2g carbohydrate, 0g fiber, 7g protein

For the cauliflower:

Per serving: 100 calories, 2.5g fat, 1.5g saturated fat, 5mg cholesterol, 390mg sodium, 18g carbohydrate, 3g fiber, 4g protein


ShopRite Top Healthy Meal Makeovers

Chocolate Chia Pudding

Prep time: 15 minutes | Makes 6 (1⁄2-cup) servings | 8 hours freeze time extra

Ingredients:

  • 2 1/2 cups unsweetened vanilla almond or other non-dairy milk
  • 2 cups pitted dates
  • 2/3 cup chia seeds
  • 6 tbsp. unsweetened cocoa powder
  • 1 tsp. vanilla extract
  • Nonfat dairy-free whipped topping (optional)
  • Additional unsweetened cocoa powder (optional)

Directions:

  1. Pour almond milk into ice cube trays. Freeze 8 hours or until solid.
  1. Place dates in a food processor or high-speed blender; process until finely chopped. Add almond milk ice cubes, chia seeds, cocoa powder and vanilla; pulse until creamy and smooth.
  1. Spoon into individual bowls. If desired, top each bowl with whipped topping, sprinkle with additional cocoa powder, and serve.

Per serving: 290 calories, 8g fat, 1g saturated fat, 0mg cholesterol, 80mg sodium, 54g carbohydrate, 12g fiber, 6g protein


ShopRite Top Healthy Meal Makeovers

Crispy Quinoa Baked Tofu

Prep time: 15 minutes | Cook time: 30 minutes (20 minutes stand time extra) | Makes 4 servings

Ingredients:

  • 1 (14-oz.) pkg. extra firm tofu, drained
  • 1/2 cup almond flour
  • 1/2 cup uncooked quinoa
  • 1 1/4 tsp. garlic powder
  • 2 tbsp. finely chopped fresh basil
  • 1 tbsp. finely chopped fresh Italian (flat-leaf) parsley
  • 1 tbsp. lemon zest
  • 2 egg whites
  • Lemon wedges

Directions:

  1. Place tofu on a plate lined with paper towels. Cover with additional paper towels and another plate. Place an unopened 14-ounce can on top of plate. Let stand 20 minutes to drain. Remove tofu; cut crosswise into 1⁄4-inch slices. Set aside.
  1. Preheat oven to 425°F. Line a large, rimmed baking sheet with parchment paper. Coat parchment with nonstick cooking spray. In a shallow bowl combine almond flour, quinoa, garlic powder, basil, parsley and lemon zest. Place egg whites in another shallow bowl.
  1. Dip tofu slices in egg whites, then roll in quinoa mixture, pressing gently to adhere. Place slices in a single layer on baking dish. Coat evenly with nonstick cooking spray. Bake 30 minutes or until tofu is crisp and browned, gently turning once halfway through baking. Transfer to a platter, and serve with lemon wedges.

Per serving: 180 calories, 9g fat, 1g saturated fat, 0mg cholesterol, 40mg sodium, 12g carbohydrate, 5g fiber, 14g protein

Cook’s note: This recipe can also be prepared in a large nonstick skillet. Heat 1 tablespoon olive oil over medium heat. Add half the tofu slices; cook 3 to 4 minutes per side or until lightly browned. Transfer to a platter. Repeat with 1 additional tablespoon oil and remaining tofu slices.

Cook’s note: The quinoa mixture can also be used to coat other proteins, such as chicken.


ShopRite Top Healthy Meal Makeovers

Mediterranean Cauliflower Crust Pizza

Prep time: 30 minutes| Cook time: 36 minutes | Makes 8 (1-slice) servings

Ingredients:

Crust:

  • 1 cauliflower head, cored and cut into florets
  • 1/2 cup egg substitute
  • 1/4 tsp. kosher salt
  • 2 garlic cloves, minced
  • 2 tbsp. finely chopped fresh oregano
  • 2 tbsp. finely chopped fresh basil
  • 1/4 cup finely shredded Parmesan
  • 1/2 cup shredded part-skim mozzarella

Topping:

  • 1/2 cup reduced-sodium marinara or pizza sauce
  • 2 cups shredded part-skim mozzarella
  • 1/2 medium red bell pepper, diced
  • 1/2 medium green bell pepper, diced
  • 3/4 cup sliced baby bella mushrooms
  • 1/2 cup chopped onion
  • 2 tbsp. finely chopped fresh basil

Directions:

  1. Preheat oven to 425°F. Line a large baking sheet with parchment paper; set aside. Place cauliflower in a food processor; pulse until finely chopped. Transfer to a large microwave-safe dish; cover and microwave on HIGH 6 minutes or until softened. Let stand to cool completely.
  1. For the crust: In a large bowl combine cauliflower, egg substitute, salt, garlic, oregano, 2 tablespoons basil, Parmesan and 1⁄2 cup mozzarella; mix until combined. Transfer dough to center of baking sheet; press into a 10-inch round. Bake 20 minutes. Remove from oven.
  1. Spread crust with marinara; sprinkle evenly with 2 cups mozzarella. Top evenly with bell peppers, mushrooms and onion. Bake 10 minutes or until cheese melts and crust edges are golden brown. Sprinkle with 2 tablespoons basil, cut into slices, and serve.

Per serving: 155 calories, 8g fat, 5g saturated fat, 25mg cholesterol, 425mg sodium, 8g carbohydrate, 2g fiber, 13g protein


ShopRite Top Healthy Meal Makeovers

Sausage and White Bean Cassoulet

Prep time: 15 minutes | Cook time: 22 minutes | Makes 4 (2-cup) servings

Ingredients:

  • 2 whole-wheat bread slices, torn
  • 2 tbsp. chopped fresh thyme, divided
  • 1 tbsp. plus 2 tsp. olive oil, divided
  • 1 (12-oz.) pkg. fully cooked chicken–apple sausage links (4 links), cut into pieces
  • 1 medium onion, finely chopped
  • 3 celery stalks, finely chopped
  • 3 garlic cloves, minced
  • 2 1/2 cups unsalted chicken stock
  • 2 (15-oz.) cans no-salt-added Great Northern beans, rinsed and drained
  • 1 tbsp. no-salt-added tomato paste
  • 2 cups chopped escarole

Directions:

  1. In a food processor combine bread slices and 1 tablespoon of the thyme; pulse until mixture resembles fine breadcrumbs. Set aside. In a large ovenproof skillet heat 2 teaspoons of the oil over medium heat. Add breadcrumb mixture; cook and stir 3 minutes or just until lightly toasted. Transfer to small bowl; set aside.
  1. Increase heat to medium-high; add remaining 1 tablespoon oil to skillet. Stir in sausage, onion and celery; sauté 3 to 4 minutes or until sausage is browned and onion is tender. Add stock, beans, tomato paste and remaining 1 tablespoon thyme, stirring to combine. Bring to boiling; reduce heat. Simmer 8 to 10 minutes or until liquid is reduced, stirring occasionally. Add escarole; cook 3 minutes more or just until wilted. Season with pepper to taste.
  1. Preheat broiler to high. Sprinkle breadcrumbs over sausage mixture. Place skillet under broiler 30 seconds or until topping is golden brown. Serve warm.

Per serving: 370 calories, 13.5g fat, 3g saturated fat, 85mg cholesterol, 675mg sodium, 38g carbohydrate, 12g fiber, 26g protein


ShopRite Top Healthy Meal Makeovers

Butternut Squash and Farro Skillet

Prep time: 15 minutes | Cook time: 22 minutes | Makes 6 (1 1/2-cup) servings

Ingredients:

  • 2 tbsp. olive oil, divided
  • 1 butternut squash, peeled, seeds and
  • membranes removed, and diced (3 cups)
  • 1 small onion, finely chopped (1/2 cup)
  • 2 cups pasteurized apple cider
  • 2 cups unsalted chicken or vegetable broth
  • 1 1/2 cups uncooked farro
  • 3/4 cup dried cranberries or cherries
  • 1 cinnamon stick
  • 1 tbsp. finely grated orange zest
  • 8 cups loosely packed baby spinach leaves
  • 1/2 cup chopped fresh parsley

Directions:

  1. In a large nonstick skillet heat 1 tablespoon of the oil over medium-high heat. Add squash; sauté 6 to 8 minutes or until softened and golden brown. Transfer squash to a bowl. Add remaining 1 tablespoon oil and onion to skillet; sauté 4 to 6 minutes or until softened; transfer to bowl with squash.
  1. Meanwhile, in a 2-quart saucepan combine cider, broth, farro and cranberries; bring to boiling. Reduce heat to low; add cinnamon stick. Cover and simmer 20 minutes or until farro is al dente. Drain farro mixture; remove cinnamon stick.
  1. Return squash to skillet. Stir in farro mixture and orange zest; mix well. Cook 2 to 3 minutes or just until squash is heated through. If mixture is too dry, stir in some of the reserved cooking liquid or additional broth to reach desired consistency.
  1. Place spinach on 6 serving plates. Top evenly with squash mixture, sprinkle with parsley, and serve.

Per serving: 420 calories, 7g fat, 1g saturated fat, 0mg cholesterol, 75mg sodium, 83g carbohydrate, 11g fiber, 9g fiber

Cook’s tip: This recipe is delicious with leftover turkey. If desired, add 2 cups shredded or chopped cooked turkey to skillet at the beginning of step three.


ShopRite Top Healthy Meal Makeovers

Cauliflower “Fried Rice”

Prep time: 15 minutes | Cook time: 23 minutes | Makes 4 (1-cup) servings

Ingredients:

  • 4 cups finely chopped cauliflower
  • 6 tsp. peanut oil, divided
  • 1 (14-oz.) pkg. firm tofu, drained, pressed and cubed
  • 2 egg whites, lightly beaten
  • 1/4 tsp. freshly ground pepper
  • 1/3 cup chopped yellow onion
  • 1 garlic clove, minced
  • 1 1/2 cups frozen peas and carrots, thawed
  • 3 tbsp. coconut liquid aminos*
  • Sliced green onions (optional)

Directions:

  1. Place half of the cauliflower crumbles into a food processor; pulse until cauliflower resembles the texture of rice. Set aside, and repeat with remaining cauliflower.
  1. In a large nonstick skillet heat 2 teaspoons of the oil over medium-high heat. Cook tofu 2 minutes per side or until golden brown, stirring occasionally. Remove tofu; set aside.
  1. Heat additional 2 teaspoons oil in the same skillet over medium heat. Add egg whites and pepper; cook 2 minutes or until egg is set. Remove from pan; set aside.
  1. Heat remaining 2 teaspoons oil in same skillet over medium heat. Add onion, garlic, and peas and carrots; sauté 5 minutes or until softened. Increase heat to medium-high. Add cauliflower and coconut aminos; stir gently to combine. Cover, and cook 5 to 7 minutes or until cauliflower is crisp on the outside and tender on the inside, stirring frequently. Stir in tofu and eggs; cook 5 minutes more or until heated through. Remove from heat. Top with green onions (if desired), and serve.

Per serving: 215 calories, 13g fat, 2g saturated fat, 0mg cholesterol, 330mg sodium, 15g carbohydrate, 4g fiber, 14g protein

*Or use gluten-free soy sauce instead of coconut liquid aminos.


ShopRite Top Healthy Meal Makeovers

Chicken Parmesan Squash Boat

Prep time: 15 minutes | Cook time: 55 minute (5 minutes cool time extra) | Makes 1 serving

Ingredients:

Spaghetti Squash:

  • 1 spaghetti squash (about 1 1⁄4 lbs.)
  • 1 tsp. olive oil
  • 1 (2-oz.) chicken cutlet, 1⁄4-inch thick, cooked and thinly sliced
  • 1 tbsp. finely shredded Italian cheese blend
  • Grated Parmesan and chopped fresh basil, for serving

Marinara Sauce:

  • 1 tsp. olive oil
  • 1 large shallot, finely chopped (2 tbsp.)
  • 3 garlic cloves, minced
  • 1 (14.5-oz.) can no-salt-added diced tomatoes
  • 2 tsp. no-salt-added Italian seasoning
  • 1/4 tsp. crushed red pepper flakes
  • 1/4 cup finely chopped fresh basil

Directions:

  1. For the squash: Preheat oven to 425°F. Cut squash in half lengthwise. Remove pulp and seeds. Reserve one half for another use. Brush cut-side of remaining squash half with oil. Line a rimmed baking sheet with parchment paper. Place squash, cut-side down, on baking sheet. Bake 30 to 35 minutes or until fork-tender. Remove from oven; let cool 5 minutes. Using a fork, scrape the flesh of the squash to separate it into spaghetti-like strands; set aside.
  1. For the marinara sauce: In a medium nonstick skillet heat oil over medium heat. Add shallot; sauté 3 to 4 minutes or until softened. Add garlic; sauté 1 minute. Stir in tomatoes, Italian seasoning and red pepper flakes. Bring to boiling; reduce heat, and simmer 10 to 12 minutes or until reduced. Season to taste with salt and pepper. Stir in basil. Transfer to a deep 1-quart bowl. Using an immersion blender, blend tomato mixture to desired consistency; cover, and set aside.
  1. Preheat broiler to high. Return marinara sauce to nonstick skillet; sauté 2 to 3 minutes or until heated through. Spoon 1/2 cup marinara sauce over squash. Reserve remaining marinara sauce for another use. Arrange chicken over sauce. Top with cheese blend. Return squash boat to the baking sheet. Broil 2 to 3 minutes or until cheese melts. Remove from oven, sprinkle with Parmesan and fresh basil, and serve immediately.

Per serving: 330 calories, 12g fat, 3g saturated fat, 60mg cholesterol, 400mg sodium, 32g carbohydrate, 6g fiber, 26g protein

Cook’s note: Recipe yields 1 3⁄4 cups marinara sauce. Transfer any unused sauce to a small glass bowl, cover, and refrigerate until ready to use.


ShopRite Top Healthy Meal Makeovers

Lighter Cannoli Dip

Prep time: 5 minutes | Makes 2 1⁄2 cups, 10 (1⁄4-cup) servings

Ingredients:

  • 1 (15-oz.) part-skim ricotta, drained
  • 5 tbsp. honey
  • 2 tsp. vanilla extract
  • 1 (8-oz.) pkg. frozen nonfat whipped topping, thawed
  • 1/2 cup mini chocolate chips, divided
  • Strawberries or broken waffle cones, for dipping

Directions:

  1. In a large mixing bowl whisk together ricotta, honey and vanilla. Whisk in whipped topping; mix until well combined. Stir in 7 tablespoons of the chocolate chips.
  1. Transfer dip to a serving bowl. Sprinkle remaining 1 tablespoon chocolate chips over top. Serve with strawberries or broken waffle cones.

Per serving: 185 calories, 6g fat, 4g saturated fat, 15mg cholesterol, 70mg sodium, 26g carbohydrate, 1g fiber, 5g protein


ShopRite Top Healthy Meal Makeovers

Pumpkin Spice Granola

Prep time: 15 minutes | Cook time: 30 minutes | Makes 16 (1/4-cup) servings

Ingredients:

  • 2 1/4 cups rolled oats
  • 3/4 cup uncooked quinoa, rinsed well and patted dry with a clean dishtowel
  • 1/4 cup flax meal
  • 1/4 cup roasted unsalted pumpkin seeds
  • 1/2 cup dried cranberries (optional)
  • 2 tbsp. turbinado (raw) sugar
  • 1 tsp. pumpkin pie spice
  • 1/4 tsp. ground cinnamon
  • Dash sea salt
  • 1/3 cup canned pumpkin purée
  • 1/4 cup canola oil
  • 1/4 cup honey or maple syrup
  • 2 tsp. vanilla extract

Directions:

1. Preheat oven to 325°F. Line a baking sheet with parchment paper. Spread oats and quinoa in a single layer on parchment. Bake 6 to 8 minutes or until lightly toasted. Transfer to a large bowl. Stir in, flax meal, pumpkin seeds, cranberries (if desired), sugar, pumpkin pie spice, cinnamon and salt; mix well. Set aside.

3. In a small saucepan whisk together pumpkin purée, oil, honey and vanilla over low heat; cook and stir 4 minutes or until smooth. Let cool 5 minutes. Pour over dry ingredients, mixing well.

4. Spread mixture in a single layer on parchment paper. Bake 20 to 25 minutes or until golden brown, stirring every 10 minutes. Let cool completely before serving. Store in an airtight container up to 2 weeks.

Per serving: 160 calories, 6g fat, 0.5g saturated fat, 0mg cholesterol, 20mg sodium, 22g carbohydrate, 4g fiber, 4g protein