Farro and Peanut Stuffed Pumpkins

Serves 8

Ingredients

8 mini pumpkins, or 4 small winter squash, such as acorn squash, halved

1 Tablespoon olive oil

1 ½ cups farro, uncooked

¾ cup unsalted peanuts, chopped

½ cup fresh mint or parsley, chopped, or both (1/4 cup of each)

Zest of one lemon

Juice of one lemon

½ cup dried cranberries

Salt and pepper, optional

Directions

1. Preheat oven to 400and bring pot of water to a boil on the stove.
2. Cut tops off pumpkins or halve squash and scoop out seeds. Drizzle pumpkin or squash with olive oil, and a few shakes of salt and pepper, if using.
3. Bake for 20 minutes, until pumpkins soften.
4. In the meantime, cook the farro according to package instructions.
5. Once done, transfer to a bowl, add remaining ingredients, and mix well.
6. Fill each pumpkin with about ½ cup farro mixture.

Nutrition per serving (1 mini pumpkin or ½ winter squash): Calories: 230; Fat 10g; Carbohydrates 27g: Protein 8g; Sodium 5mg.

Recipe from: Health and Nutrition Letter.  Tufts University.  November 2021; volume 39 no. 9.

Chocolate Chia Pudding

Serves 4

Ingredients

2 cups unsweetened soy milk

10 drops liquid stevia

¼ cup unsweetened cocoa powder

¼ teaspoon ground cinnamon

¼ teaspoon vanilla extract

½ cup chia seeds

½ cup fresh raspberries, for garnish

Directions

1. In a small bowl, which together the soy milk, stevia, cocoa powder, cinnamon, and vanilla until well combined.
2. Stir in the chia seeds.
3. Divide between 4 small serving dishes.
4. Cover and refrigerate for at least 1 hour, or overnight.
5. When ready to serve, garnish with the raspberries.

Nutrition per serving (1/2 cup): Calories 182; Fat 9g; Carbohydrates 14g: Protein 11g; Sodium 36 mg.

Recipe from: The Gastric Sleeve Cookbook: Easy Meal Plans and Recipes to Eat Well and Keep the Weight Off.  Sarah Kent MS, RDN, CD.