Whole Grain Pumpkin Walnut Muffins

Oh how I LOVE the smell of pumpkin baking in the oven! It reminds me of the Fall, cold weather, fires, and sweaters! Not only does pumpkin taste amazing but it is very nutritious as well...lots of vitamin A! Whenever I make breads/muffins I try and use half white flour and half whole wheat flour because it usually comes out dry if I use only whole wheat, but with this recipe I used only whole wheat and the muffins turned out amazing!

Ingredients:

• 1 2/3 cup of whole wheat flour
• 1 cup of sugar
• 1 tsp of baking powder
• 1/2 tsp of baking soda
• 1/2 tsp of salt
• 1 tsp of ground cinnamon
• 1/2 tsp of nutmeg
• 1 cup of canned pumpkin
• 1/3 cup of water
• 1/3 cup of cinnamon applesauce
• 3/4 cup of chopped walnuts
• 2 tsp of chia seeds (optional)

Directions:
1. Preheat the oven to 350 degrees. Line a muffin tin with paper muffin cups and spray the cups with nonstick cooking spray.

2. Combine the flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg in a large mixing bowl. Mix until all of the ingredients are incorporated (about 30 seconds).

3. Add the canned pumpkin, water, and applesauce and mix on medium-high speed until the mixture is smooth, without lumps (about 1 minute).

4. Lastly, stir in the chopped walnuts.

5. Bake in the oven for about 20 minutes. Poke the middle of the muffin with a toothpick or knife to check if they are finished cooking. If they are done the toothpick should come out clean.

Yield: 12 muffins

Baked Salmon with Carmelized Onions and Mushrooms

Lately we have been trying to eat more foods rich in omega 3 fatty acids like salmon, tuna, mackerel, walnuts, canola, soybeans, flaxseed, etc. The body does not make omega-3 fatty acids so we have to get them through our diet. Omega-3 fatty acids play a very important role in reducing inflammation and have many other known health benefits (http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil/DSECTION=evidence). Our favorite food that is rich in omega-3 fatty acids is baked salmon. You can make it in so many different ways but so far this is my favorite!

Ingredients:

• 12 oz. fillet of wild alaskan salmon cut into 4 pieces
• Drizzle of olive oil
• Freshly ground black pepper
• Garlic powder
• Paprika
• Pinch of salt
• 1 small carton of white button mushrooms
• 1 medium yellow onion, sliced thinly into half moons
• 1 Tablespoon of olive oil

Directions:

Preheat oven to 400 degrees. Place salmon fillets, skin side down, in a greased baking dish. Lightly drizzle the fillets with olive oil. Season the fillets with ground black pepper, garlic powder, paprika, and salt. Bake in the oven for 15-20 minutes until the salmon is cooked through (it should flake apart easily with a fork when it is done).

While the salmon is baking, add the olive oil, mushrooms, and onions into a medium skillet and saute on medium-high heat for about 10-15 minutes or until they are a carmel color. Season with freshly ground black pepper.

When the salmon is finished cooking, place one fillet on each plate and top with mushroom and onion mixture. Enjoy!! 

Need a snack??

Have you ever hit 4 PM and thought "I'm so hungry, what am I going to have for a snack to hold me over until dinner?" I know I do every day and there's nothing better than satisfying a growling tummy! We all know it is no fun when you come home grumpy or overeat at dinner all because you missed your snack. Here are a few healthy snack ideas that I love and I hope you enjoy them to!

• Homemade Trail Mix - In a large bowl mix together Cheerios (plain or honey nut), raw almonds, Annie's chocolate bunnies, Annie's cheddar bunnies or cheddar goldfish, and a bag of dried cranberries or raisins. Very kid friendly!

• Apple slices dipped in almond butter - Slice a small gala apple and dip in a tablespoon of almond butter.

• Luna bar - These bars have a great source of iron, calcium, vitamin D, and folic acid!

• Baby carrots dipped in light ranch dressing or Laughing cow cheese spread. One triangle of Laughing cow cheese only has 35 calories and they come in all different flavors!

• Z Bars - These bars are kids cliff bars but I love them because they have about half the calories of a regular cliff bar and they are delicious! They come in all kinds of flavors including: Smores, chocolate chip, peanut butter, blueberry, and chocolate brownie!