Cheesey Vegan Sprouted Pumpkin Seeds


I love pumpkin seeds.  I love them so much.  I put them on just about everything I eat.  I decided to try sprucing them up a bit and soaked them to sprout then added nutritional yeast and spices to make them even tastier.  Before I give you all the super simple and tastey recipe I want to tell you some nutritional facts about pumpkin seeds that should hopefully make you all want to run out and buy some and maybe start putting them on everything that you eat, too.

Did you know that pumpkin seeds are full of magnesium?  Magnesium helps the body in a wide range of ways including the pumping of your heart, proper bone and tooth function and lowered blood pressure.

Pumpkin seeds are also a huge source of zinc which helps the body’s immunity, cell growth and division, proper sleep, mood, skin and eye health and insulin regulation.

Pumpkin seeds are a rich source of plant-based omega-3 fatty acids, antioxidants and fibers that may benefit ones heart and liver functioning.

The oil in pumpkin seeds has a major anti-inflammatory effect on the body.  An anti-inflammatory diet has been shown to reduce ones risk of a myriad of health issues.

There are many more, but I need to go eat some pumpkin seeds.

These soaked and spiced nuts are so delicious, I can’t even express it!  I’ve started taking a container of them with me to work to snack on instead of the pricey trail mix I have been subsisting on during the work day.  Below is the magic recipe.

You will need:

2 cups pumpkin seeds, soaked in water at least four hours

1/4 cup nutritional yeast

1 tsp. cumin, or another kind of spice you feel inclined to add

1 tsp. salt

To make:


1.  Take soaked pumpkin seeds and strain.  Add them to a bowl with all other ingredients.  Stir well.


2.  Spread out evenly on a dehydrator sheet and dehydrate at 150 degrees for 12 hours.  If you do not have a dehydrator, you may spread them out on a cookie sheet and put them in the oven on the lowest setting with the door open until dry and crunchy.


3.  Eat and enjoy.

Coconut Mango Granola Bars


I love these granola bars!  I’ve been working with different recipes, trying to perfect the right consistency and chewiness for a few weeks now and I’ve come up with a winner!  There are a lot of ingredients, but I have found if I buy them once, I have enough ingredients to make the recipe three times, which saves money instead of buying granola bars from the grocery store…AND HAVE YOU SEEN SOME OF THE INGREDIENTS IN THEM?  No, thank you!  And the ones with healthy ingredients can cost an arm and a leg.  Trust me.  Taking an hour out of your day once every two weeks to make these is totally worth it.

If you are anything like me, you need some fast, on-the-go, healthy food and snacks that will not only satisfy your hunger throughout the day, but you also need something your kids will eat.

Sometimes I see clients back to back and don’t have time for lunch or I have to run from clients to the grocery store, do laundry, help with homework, etc., and the next thing it is dinner time and I haven’t eaten all day.  This is not something I recommend to my health coaching clients so why would I do this to myself?!

Hence, the need for something healthy and filling to eat throughout the day.

You will need:

2TBS. chia seeds + 6TBS. water, soaked up to fifteen minutes to form a thick paste

2 cups oats or gluten-free oats

1/4 cup buckwheat groats

1/4 cup sesame seeds

1 cup shredded coconut

1/2 cup chopped raw walnuts or a nut of your choice(optional)

1 handful of pitted dates

1 handful of dried mango(or a dried fruit of your choice)

1/4 cup coconut or almond oil

1/3 cup real maple syrup

1tsp. vanilla extract

3 ripe bananas or 1 cup unsweetened apple sauce

1/2 tsp. salt

g1chia seeds soaking and dry ingredients before toasting

g2ready to go into the oven in handy silicone pans

To make:

1. Place chia seeds in water and set aside for fifteen minutes or longer

2. Place dates and dried mango in a bowl of water and set aside to soak for fifteen minutes or longer

3. Spread oats, buckwheat groats, sesame seeds, coconut and nuts on a baking sheet and place in an oven at 350 degrees, stirring every ten to fifteen minutes until lightly toasted.

4. In a saucepan over medium heat, add oil, maple syrup and vanilla until combined

5. Puree bananas, dates and mangoes in a blender until a smooth paste forms.  Add chia seed paste and pulse in briefly

6. Place all ingredients in a bowl and mix thoroughly, adding the salt

7. I then spread the mixture into two silicone bread pans, making sure it is level.  I really like the silicone because the bars pop out of them so smoothly, but one can also use two metal bread pans or one 8×8 pan, lined with parchment paper

8. Bake at 350 degrees for 25-30 minutes, or until the edges are a dark, golden brown

9. Cool completely.  This is really important or the granola bars will fall apart!

10. Pop out of pans and cut into granola bar sized pieces.  Refrigerate for up to two weeks or freeze for up to three months. (I always freeze half, thinking I will save some for the month and I end up eating them all within two weeks.)

Eat and enjoy!


Is there a super easy and healthy snack that you like to make?  Share in the comments below.

Did you try this recipe and want to tell me about your experience?  I would love to hear about it!  Let me know in the comments below.