38 Simple Fall Vegetable Recipes - Nourished Kitchen

Mustard Green Pesto

Jenny — Tue, 16 Oct 2012 22:01:33 +0000

Nourished Kitchen - Natural Whole Foods Recipes

When fall arrives, the farmer's markets are loaded with hardy greens - among them mustard greens. They're delicious sautéed with garlic, but one of the best ways to use them is to purée them with garlic and plenty of olive oil to make Mustard Greens Pesto.

What is it?

Mustard greens are members of the brassica family and are closely related to broccoli, cabbage, and watercress. They have an intensely green flavor with a hint of piquant heat reminiscent of hot mustard or horseradish, to which they're related.

While mustard greens are often served braised with bacon and onions, sautéed, or added to soups, one of the best ways to prepare them is in a pesto.

Mustard green pesto has a creamy texture thanks to plenty of olive oil, nuts, and seeds. A little lemon lends brightness and brings balance to mustard greens' natural bitterness.

Why this recipe works

You toss everything in a food processor, so the pesto's super easy to make. All told, you'll spend less than 10 minutes of active time in the kitchen.
It's a great way to use up lots of mustard greens. If you have a bumper crop in your garden or if there was a deal at the market, this is the recipe to use them up.
It's a versatile sauce. You can stir it into pasta just as you would a classic basil pesto, but you can also use it as a sandwich spread or spoon it over roasted potatoes or vegetables.
It's a pretty nutritious recipe. Mustard greens are loaded with antioxidants, plus the pesto is full of healthy fats from olive oil, nuts, and seeds.
Using parsley in addition to mustard greens in this pesto recipe means a more balanced flavor. Parsley helps balance the bitter notes in mustard greens. A little lemon juice helps, too.

What's in it?

Most pestos contain simple ingredients, such as olive oil or another culinary fat, herbs, nuts, and sometimes cheese. Olive oil and nuts can lend a creamy quality to pesto and are excellent carriers for fresh greens and herbs.

Mustard greens are the foundation of the recipe. They give the pesto a verdant color, and their flavor brings notes of fresh greens, hot mustard, and horseradish.
Parsley tones down the natural bitterness of mustard greens and can also give the pesto a vibrant green color. Basil can also be substituted for parsley.
Pecans and pumpkin seeds lend a creamy, buttery quality to mustard green pesto. They work in concert with olive oil to give the pesto a little staying power and a beautiful, creamy texture.
Garlic is a natural match for most hardy greens and works especially well with mustard greens. You'll find it in most pesto recipes, and the scapes make a beautiful pesto on their own, too.
Extra virgin olive oil is loaded with antioxidants, and it gives the pesto a smooth, creamy texture.
Lemon juice brings a little brightness to the recipe, which offsets the bitter qualities of mustard greens.

Is it good for you?

Mustard greens are loaded with a special type of antioxidant called sinigrin, which supports cellular health. Research suggests it helps calm inflammation, supports the heart and vascular system, and may even have anti-cancer properties (1).
Parsley is an herb traditionally used to support the body's detoxification pathways, such as the kidneys, and some research supports this use (2). It is rich in antioxidants, vitamin K, and beta carotene, a precursor to vitamin A.
Pumpkin seeds are rich in healthy fats as well as minerals such as phosphorus, manganese, magnesium, iron, and zinc. They also contain loads of antioxidants, including vitamin E.

Tips for Making Pesto

This mustard green pesto is super easy to make. You'll start by coarsely chopping all the mustard greens and parsley, then toss all the ingredients into a food processor. Pulse until well-combined and uniformly chopped, and then slowly add the oil and lemon juice. That's it.

Taste your mustard greens before turning them into pesto. If they're particularly bitter (or hot), you might want to use them in a different recipe. Mustard green pesto heightens their flavor, but it won't soften it.
If your greens are particularly bitter or you dislike the bitter notes in mustard greens, consider blanching them briefly in hot water, followed by a plunge in an ice bath. Blanching the greens can reduce their bitterness.
Pulse the ingredients together before adding the olive oil. They should be well-combined and chopped into uniform pieces.
Processing olive oil for too long makes it bitter, so add it at the end and only run the food processor long enough to combine the ingredients together.
A little goes a long way. The mustard greens and garlic make this an intensely flavored recipe, and a small serving is perfect.

How to Serve Mustard Green Pesto

Drizzle the pesto over roasted fingerling potatoes or even boiled new potatoes.
Swirl a little mustard green pesto into a soup. It works well with this tomato and white bean soup.
Spoon the pesto over creamy white beans cooked in chicken broth.
Sauce your pasta with the pesto as you would with classic Basil Pesto.
Serve it as a dip with sliced fresh carrots, radishes, and fennel.

Spicy Mustard Green Pesto Recipe

Brilliantly green, this mustard green pesto packs a bit of a kick. It pairs beautifully with roasted potatoes, tomato salads and sourdough breads.

Course Condiment

Cuisine American, Italian

Keyword greens

Prep Time 10

Total Time 10

Servings cups

Calories 141kcal

Author Jenny

Equipment

food processor

Ingredients

¼ cup chopped pecans
¼ cup pumpkin seeds
6 cloves garlic (crushed)
1 cup chopped mustard greens
½ cups chopped flat-leaf parsley
½ teaspoon fine sea salt
1 cups extra virgin olive oil
½ medium lemon

Instructions

Toss the pecans and pumpkin seeds into your food processor with garlic, mustard greens, parsley, and salt. Pulse until uniformly chopped and well combined.
Process on high speed while slowly drizzling the olive oil and lemon juice into the food processor until you've used it all. Transfer the pesto to a small bowl and enjoy right away, or store in an airtight container in the fridge for up to 1 week.

Nutrition

Variations + Substitutions

If you're allergic or sensitive to nuts, swap an equal amount of sunflower seeds for the pecans.

Try a different nut. You can easily swap a half cup walnuts for a half cup pecans. Pine nuts are also a nice replacement for the pumpkin seeds.

Parmesan is a hard cheese with a robust flavor, and you can add up to a half cup to this recipe. It adds a beautiful savory note to the pesto.

Skip the parsley, and make the recipe with only mustard greens. The flavor will be intense, but delicious.

Recipe Questions

How long does it keep?

You can store mustard green pesto in a tightly sealed container in the fridge for up to 1 week, and in the freezer for up to 6 months.

Can I freeze it?

Yes! Store it in a tightly sealed jar in the freezer for up to 6 months. Alternatively, spoon the pesto into an ice cube tray, then transfer the frozen cubes to a freezer-safe bag and store them for up to 6 months.

Can I make this without a food processor?

Yes! While a food processor is perfect for making this pesto recipe, you can also use a high-speed blender, or make it by hand using a mezzaluna.

Do I need to blanch the greens first?

No, but you can if you like. Blanching mustard greens in a large pot of water can soften the bitter notes in mustard greens and can set the color so that you have a vivid, green pesto. However, it's not necessary.

If you do decide to blanch your greens, be careful to remove any excess water from the greens by patting them dry.

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References

Mazumder, Anisha et al. "Sinigrin and Its Therapeutic Benefits." Molecules (Basel, Switzerland) vol. 21,4 416. 29 Mar. 2016.
Al-Yousofy, Fayed et al. "Parsley! Mechanism as antiurolithiasis remedy." American journal of clinical and experimental urology vol. 5,3 55-62. 9 Nov. 2017

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Fermented Garlic with Dill

Jenny — Wed, 04 Mar 2026 23:46:28 +0000

Nourished Kitchen - Natural Whole Foods Recipes

Fermenting garlic is a cinch. You only need four ingredients, a jar, and about 10 minutes in the kitchen. Beneficial bacteria do the rest of the work. After a week or two bubbling away on your counter, they'll be ready.

Garlic is one of the easiest vegetables you can ferment. You start by slipping the cloves from their papery skins. Then you tuck them into a jar, cover them with brine, and add a few herbs if you like.

Set the jar aside for a week or two while beneficial bacteria get to work - transforming the garlic into a mellower, salty-sour version of itself. It's the same method we use when fermenting garlic scapes or even carrots: pack a jar, cover with brine, and wait.

As an added bonus, fermented garlic is rich in beneficial bacteria that help support gut health. It's also packed with antioxidants, including allicin, the compound responsible for garlic's bold flavor and many of its health benefits.

Ingredients + Substitutions

Garlic turns salty and sour when you ferment it, just like a pickle. You can ferment any variety, but we prefer the heirloom varieties like Georgian Crystal which has a crisp texture, deep flavor and large cloves that are easy to peel.

Brine keeps the garlic fermenting safely by encouraging the proliferation of beneficial bacteria. Its salt content also keeps the garlic crisp. I generally use additive-free fine sea salt when I ferment, but iodized salt also works although some people complain of a metallic finish.

Dill gives the garlic a pleasant flavor reminiscent of fermented pickles. Dill is my favorite pairing for garlic, but any fresh herb (and most spices) will work.

Fermentation Tips

The most important rule of vegetable fermentation is simple: keep everything submerged beneath the brine.

You can do this by using a glass fermentation weight or tucking a cabbage leaf over the top to hold the cloves down.

During the first few days of fermentation, beneficial bacteria release carbon dioxide. If you're using a mason jar or clip-top jar, open it briefly once a day to release pressure.

If you're using an airlock or fermentation seal, excess gas will release automatically.

It's also helpful to set the jar in a bowl during the first few days, since active fermentation can cause a little brine to bubble out.

How to Serve It

Fermented garlic is intensely garlicky, so you probably won't eat it by the forkful the way you might sauerkraut or kimchi. Instead, think of it as a punchy accent: a few cloves tucked onto a charcuterie board, or sliced thin and slipped onto a burger in place of pickles.

Fermented Garlic Recipe

Salty and sour with a mellow intensity, fermented garlic is one of our favorite fermented foods to add to a charcuterie board or blend into homemade vinaigrettes.

Course Ferment

Cuisine American

Keyword garlic, herbs

Servings servings (1 pint)

Author Jenny

Equipment

Pint-Sized Mason Jar
Glass Weights (or a cabbage leaf)
Fermentation Seal

Ingredients

1 cup water
1 ¼ teaspoons fine sea salt (about 7 grams)
1 ½ cups peeled garlic cloves
2 tablespoons chopped fresh dill

Instructions

Making the brine

Warm the water on the stove over medium-low heat. Stir in the salt, and continue stirring until fully dissolved. Let the brine cool to room temperature.

Fermentation

Drop the garlic and dill into a pint-sized jar. Cover with brine. Drop a glass fermentation weight into the jar to keep the garlic submerged. Alternatively, wedge a cabbage leaf in the top of the jar to keep the garlic from floating. Note, that all vegetable matter should rest below the level of the brine to ensure safe fermentation practices.
Seal the jar tightly. If using a fermentation seal, allow to ferment for up to 2 weeks. Then transfer to the fridge, and consume with in 6 months.
If using a regular jar with a regular lid, seal tightly. Shake the jar daily and burp the jar each day. Allow to ferment for up to 2 weeks, then transfer to the fridge and consume within 6 months.

Blue Garlic?

One more note: Garlic contains allicin, a potent antioxidant that can react in acidic conditions (like those created by fermentation) and turn the cloves blue. If that happens, don't worry. It's perfectly normal and still safe to eat.

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Cider-Braised Cabbage

Jenny — Thu, 20 Feb 2014 08:29:00 +0000

Nourished Kitchen - Natural Whole Foods Recipes

Years ago, when I catered farm-to-table dinners, I served Cider-braised Cabbage in the autumn and winter. Sometimes, those dinners would draw hundreds of people. Now? I make it for my family on chilly winter nights.

It's humble food but glorious, too. You can usually find cabbage, apples, and onions at the grocery store at affordable prices. They last a long time in the fridge, too - making them a great choice when your budget's tight. They're also nutritious.

Why You'll Love This Recipe

Cabbage and apples are budget-friendly. They're consistently some of the most affordable items - especially if you buy them in season.

It's a homey recipe - easy to cook, nourishing and delicious.

Red cabbage is super nutritious. It's packed with micronutrients like anthocyanins that help keep your cells healthy.

Ingredients + Substitutions

Cabbage makes up the bulk of this side dish. I prefer red cabbage for its beautiful, vivid color, but white and green cabbage work, too. Savoy cabbage is also a good fit but takes less time than red cabbage.

Yellow onions give the recipe a savory-sweet element. You can use shallots in a pinch.

Apples add sweetness. Tart apples, such as Granny Smith or Gravenstein, work best.

Apple cider softens and sweetens the cabbage as it cooks, making it deliciously tender. I typically use soft apple cider (the cloudy kind you find in the refrigerated section), but you can also use hard apple cider or apple juice in a pinch.

Apple cider vinegar adds much-needed acidity. It balances the bitter vegetal notes of cabbage and the sweetness of apple cider and apples.

Ghee is my go-to cooking fat for making braised cabbage. I like its nutty, creamy undertones. Bacon fat also works well, but you could use olive oil or cold-pressed sunflower oil.

Cider-Braised Cabbage Recipe

Braising cabbage, apples and onions in apple cider gives these humble vegetables a lift.

Course Side Dish, vegetable

Cuisine American, german

Keyword apples, cabbage, spices

Servings servings

Author Jenny

Equipment

Braising Dish

Ingredients

2 tablespoons ghee (or clarified butter)
2 medium yellow onions (sliced thin)
2 medium apples (sliced thin)
½ teaspoon fine sea salt
1 cup soft apple cider
2 tablespooons apple cider vinegar
1 medium red cabbage (about 18 ounces, cored and thinly sliced)

Instructions

Warm the ghee in a Dutch oven or braising dish over medium-high heat . When it melts, dump the yellow onionse. Sauté the them for about 6 minutes, until deeply fragrant, and then stir in the salt, apples, and cabbage.
Turn the heat down to medium, and then pour in the apple cider. Cover the pot and cook until the apples are tender and the cabbage wilts, about 10 minutes. Uncover the pot and stir in the apple cider vinegar. Cook for another 2 to 3 minutes, and then serve hot.
Store leftovers in a container with a tight-fitting lid in the refrigerator for up to 3 days.

Variations

Consider adding bacon. Bacon gives this dish a delicious, smoky, salty element. You'll use only a teaspoon of ghee or bacon fat, and then allow 2 ounces of bacon to crisp in the pan before adding the remaining ingredients.

Caraway seeds and juniper berries add a nice herbal element. Both are traditionally used in many central and eastern European cabbage dishes and work nicely with apples. Toast a spoonful of caraway seeds or juniper berries in the hot fat before adding the onions.

Other cabbage recipes you might like

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Pumpkin-Chipotle Mac and Cheese

Jenny — Tue, 09 Sep 2025 22:55:17 +0000

Nourished Kitchen - Natural Whole Foods Recipes

Golden, velvety, and edged with a gentle smoky heat, this Pumpkin-Chipotle Mac and Cheese tastes like autumn comfort in a bowl-and it's on the table in about 30 minutes.

It began the way so many good recipes do: with odds and ends pulled from the fridge. A spoonful of pumpkin purée, a splash of cream, the last of can of chipotles. A nub of cheddar, a streak of mustard. Nothing planned-just a hodge-podge of ingredients coming together in the pan.

And somehow, it worked. More than worked, really. It became one of those dishes that you make once, then find yourself craving again. Silky and rich, this pumpkin mac and cheese outshines the stuff in the box, with a gentle smoky heat and rich autumn flavor.

Why You'll Love It

There's no roux. Instead, a little bit of arrowroot starch helps to bind the ingredients together, making a super-creamy and smooth sauce.

Pumpkin purée gives the mac-and-cheese a brilliant orange color-like packaged mac-and-cheese but without all the creepy additives.

You cook everything on the stove, so it comes together in about 30 minutes.

Ingredients + Substitutes

Macaroni gives the dish its heart. Choose shapes that cradle sauce well, like elbows or little shells. I lean on whole-wheat pasta here for its nuttiness and added fiber.

Cheddar cheese is classic, but you can branch out. Smoked gouda deepens the flavor, Monterey Jack softens it, and a mix of cheeses makes the sauce especially rich.

A spoonful of arrowroot starch keeps the pumpkin, cream, and cheese silky-smooth (cornstarch works, too).

Heavy cream brings lushness, while half-and-half makes for a lighter, looser sauce.

Chipotles in adobo pair pumpkin's sweetness with gentle smoke and heat, while Dijon mustard adds a sharp, salty edge and also helps hold the sauce together.

How to Serve It

I like to serve this pumpkin-chipotle mac and cheese with a big green salad for lunch, or another veg-heavy option such as this bell pepper and citrus salad in the summer or celery and apple salad in the cooler months.

It's also good to take along to potlucks or serve as a side dish to a larger meal.

Pumpkin-Chipotle Mac and Cheese

Fast-cooking for an easy lunch, this mac and cheese is laced with pumpkin for a beautiful orange color while a spoonful of chipotles in adobe give it a whisper of smoky heat.

Course Main Course, Side Dish

Cuisine American

Keyword chilies, cream, pumpkin

Prep Time 10

Cook Time 15

Total Time 25

Servings servings

Author Jenny

Ingredients

For the Macaroni

½ pound pasta shells
salt (as needed for salting the pasta water)

For the Cheese Sauce

4 ounces cheddar cheese (shredded)
1 ½ teaspoons arrowroot starch
⅔ cup heavy cream
¾ cup pumpkin purée (fresh or canned)
2 tablespoons chipotles in adobo (minced)
2 teaspoons Dijon-style mustard
salt (as needed)

Instructions

Prepare the pasta.

Boil the pasta in salted water according to package directions. Drain, and set aside.

Preparing the sauce.

In a medium bowl, toss the shredded cheese with the arrowroot powder until lightly coated and set aside.
In a large saucepan, stir the cream, pumpkin purée, chipotles and mustard together over medium heat until well-combined.
Add the cheese mixture to the saucepan and stir it continuously until the cheese completely melts, and the sauce thickens-about 6 minutes. Adjust seasoning with salt as needed. Turn off the heat.

Finishing the mac and cheese.

Dump the cooked pasta into the saucepan, and stir until fully coated. Serve warm. Store any leftovers in the fridge for up to 5 days.

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Recipe Questions

Can I bake it?

You don't need to. This recipe is designed to be made on the stove, with the sauce and macaroni stirred together.

If you still prefer to bake it, then shorten the cook time on the pasta by a minute or two, combine everything into

How long does it keep?

Store it in a tightly sealed container in the fridge for up to 5 days.

Can I freeze it?

No. The sauce breaks and does not freeze well.

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Red Cabbage Salad with Citrus

Jenny — Tue, 02 Jul 2024 22:01:49 +0000

Nourished Kitchen - Natural Whole Foods Recipes

If you need a quick and easy vegetable dish to take to a potluck, make this Red Cabbage Salad. Thinly sliced red cabbage, bell pepper, and jalapenos mingle with juicy grapefruit segments, all tossed with a lively lime and honey dressing.

I'm no fan of lettuce salads. They're okay ... just okay. I'd much rather sit down at the table with a huge chopped vegetable salad that's packed with big flavor.

That's why this Cherry Tomato Salad is a perennial summer favorite, and this Celery and Apple Salad Recipe always appears in fall. But a favorite any time of year is this Red Cabbage Salad.

It's got delicate heat from jalapenos, a punch of citrus, and a delicious honey and Dijon-mustard vinaigrette. Thanks to its versatility, it's easily one of our favorite salads throughout the year.

Recipe at a Glance

Cabbage is a budget-friendly vegetable. It's most affordable in the fall, but you can find it at a good price year-round.

This cabbage salad lasts a few days in the fridge, so it's perfect for a weekly meal prep.

Red cabbage is loaded with powerful micronutrients such as anthocyanins, which are highly anti-inflammatory and help prevent chronic diseases.

Ingredients + Substitutes

Cabbage is the foundation of this salad. Red and green cabbage varieties seem to work best. Napa and Savoy cabbage are also good options, although the salad won't last quite as long.

Bell peppers lend color and sweetness. Red peppers are a good choice, but I also use yellow or orange peppers, too.

Jalapenos give the salad just a little bit of heat. You can swap in hotter peppers, such as habaneros, or leave them out entirely.

Grapefruit provides a punch of acidity and a little sweetness. You can also use mandarin oranges or clementines, too.

Pumpkin seeds (pepitas) provide an element of crunch, plus a good boost of micronutrients. Sunflower seeds and sesame seeds also work well in the salad.

Green onions and cilantro provide a pleasant herbal quality. If you're not a fan of cilantro, you might try chopped fresh parsley.

Fresh lime juice works well in the dressing. You can certainly use lemon juice or vinegar, too. Red wine vinegar, apple cider vinegar, or rice vinegar work best.

Extra virgin olive oil helps the dressing come together.

Honey provides a hint of sweetness. Maple syrup is a fine substitute.

Dijon mustard lends an acidic sharpness and helps the dressing to come together without separating.

Hot sauce lends acidity and heat. I prefer adding a spoonful of fermented hot sauce or fermented pepper mash for extra probiotics (and flavor). If you don't have hot sauce, substitute a pinch of red pepper flakes in the dressing.

Recipe Tips

Slice the cabbage very thinly. A mandoline or cabbage slicer intended for making sauerkraut will work well if you don't want to slice it by hand. Avoid using a food processor. It can cut the cabbage too thinly, which makes it limp. Unlike a slaw, you want cabbage salad to have a little body.

When slicing the grapefruit segments, remove the membranes, too. While it takes a little more time, the salad will have a better texture.

Let the salad rest for about 10 minutes before you serve it. This allows the dressing to penetrate the cabbage.

Red Cabbage Salad Recipe

This easy cabbage salad is packed with peppers, grapefruit and pepitas and dressed in a simple honey-mustard vinaigrette.

Course Side Dish, vegetable

Cuisine American

Keyword cabbage, citrus, herbs, jalapenos, pepitas

Prep Time 10

Total Time 10

Servings servings

Calories 111kcal

Author Jenny

Equipment

Large Mixing Bowl
Pint-Sized Mason Jar

Ingredients

For the Salad

½ medium head red cabbage (cored and sliced thin)
1 medium red bell pepper (sliced thin)
2 medium jalapeños (sliced thin)
2 medium grapefruits (segmented)
3 medium green onions (sliced thin)
3 tablespoons finely chopped cilantro
¼ cup roasted pepitas

For the Dressing

2 medium limes (juiced)
3 tablespoons extra virgin olive oil
½ teaspoon fine sea salt
1 tablespoon honey
1 tablespoon Dijon-style mustard
1 teaspoon hot sauce

Instructions

To prepare the salad.

Combine the cabbage, bell pepper, jalapeños, grapefruit segments, green onions, and pepitas in a large mixing bowl. Toss lightly until the ingredients are well distributed.

For the Dressing

Add the lime juice, olive oil, salt, honey, mustard and hot sauce to a pint-sized jar and shake vigorously until the dressing becomes smooth and emulsifies.

Finishing the salad.

Drizzle the salad with the dressing, and wait for about 10 minutes, then serve. Store any leftovers in a tightly sealed container for up to 3 days.

Nutrition

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Serving Suggestions

I'll often serve this salad as a main course, tossing in grilled chicken breast with the rest of the ingredients.

It's a great side dish for potlucks and barbecues since it travels well without going limp.

You can also serve it alongside fish. I often serve as an accompaniment to Chipotle-Bourbon Salmon or blackened fish.

It works well as a cold salad for a barbecue, along with marinated chickpeas and cauliflower tabbouleh.

Recipe Questions

How do I store it?

You can store this cabbage salad in an airtight container in the fridge for about 3 days.

What's the best way to slice the cabbage?

When slicing cabbage for salad or slaw, slice it in half down the middle, then remove the core. Slice the resulting wedges into thin strips about 1/16 inch wide.

How much cabbage should I buy?

You'll need about ½ head of cabbage or about 1 pound.

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Caraway Sauerkraut

Jenny — Fri, 29 Dec 2023 00:00:47 +0000

Nourished Kitchen - Natural Whole Foods Recipes

Caraway sauerkraut is one of our favorite versions of the original. It's easy to make and a great recipe for supporting gut health.

Why this recipe works

Caraway sauerkraut is loaded with beneficial bacteria that support gut health. That has a cascading effect on other body systems.
Caraway is a delicious spice that is traditionally used to support gut health and digestion, making it a natural match for fermented veggies.
It's a great riff on this homemade sauerkraut recipe and is easy to make.

What's in it?

Green cabbage is the heart of most sauerkraut recipes. It is sometimes marketed as "white cabbage" in some grocery stores. You can also use red cabbage, which ferments a little more quickly. Napa cabbage works in a pinch but is best reserved for homemade kimchi.
Salt helps keep cabbage crisp while it ferments, and it gives sauerkraut much of its flavor. Salt also helps keep bacteria responsible for spoilage away while the healthy bacteria establish themselves during the earliest phases of fermentation. I use finely ground, mineral-rich sea salt in my fermented vegetable recipes. Ancient sea salt and pickling salt are also popular choices, but avoid table salt, as the additives can sometimes negatively affect fermentation or leave your sauerkraut with off-flavors.
Caraway seeds give caraway sauerkraut its distinctive flavor. They impart a delicate but earthy note of spice reminiscent of anise, parsley, and carrot. Use whole caraway seeds in this recipe, not ground.

Recipe Tips

Fresh cabbage works best. The fresher the cabbage is, the more juice it has and the more brine it will produce. Older vegetables tend to be dryer and may not produce enough liquid to completely submerge the shredded cabbage as it ferments.
Slice the cabbage by hand or using a sauerkraut slicer. Avoid using food processors because they process the cabbage too quickly. As a result, sauerkraut made this way tends to be mushy.
Use the right equipment, including a wide-mouth jar, airlock or fermentation seal, and weights. These help create the optimal conditions for fermentation and prevent contamination by stray microbes, such as mold. The proper equipment also supports the growth of good bacteria, such as lactic acid bacteria.
Cabbage should always stay submerged in brine. Vegetables floating on the surface of brine are likely to mold, which can spoil the whole batch.
Temperature matters. Your kraut will ferment faster in a warm kitchen and more slowly in a cold one. The optimal temperature is around 60 to 70 degrees.
Set your jar of sauerkraut on a clean cloth or in a bowl, especially during the first few days of fermentation. The jar may leak brine during the beginning days of the fermentation process, which tend to be the most active.
Trust your senses. If the cabbage smells putrid rather than pleasantly sour, discard it. If the brine is weirdly viscous, it's a good idea to toss the batch out. And if signs of mold appear, I recommend dumping the sauerkraut too.

Helpful Hints

It's normal for sauerkraut to bubble. This indicates that fermentation is active, and you'll see more bubbles during the first few days of fermentation.

It's also normal for the juice or brine to become cloudy. This happens during the middle stage of fermentation and indicates that lactobacillus bacteria are taking hold.

How to Serve Sauerkraut with Caraway Seeds

With its pleasant salty notes and potent acidity, caraway sauerkraut is delicious served on top of hot dogs with plenty of mustard or on the side of roast pork.

You can sauté some thinly sliced apples and onions in a skillet with a little bacon fat or olive oil, and then stir in the kraut until it's just warmed through. This version makes a delicious side dish.

I also like to slather homemade sourdough rye bread with a little herb cream cheese, then top it with thinly sliced ham and a little caraway kraut.

Caraway Sauerkraut Recipe

With its vibrant flavor, like a cross between pepper, citrus, and parsley, caraway brings a beautiful note to this easy recipe.

Course Ferment, Side Dish

Cuisine American, german

Prep Time 30

Fermentation 30

Total Time 30 30

Servings servings (1 quart)

Author Jenny

Equipment

Fermentation Jar
Fermentation Seal
Glass Weights

Ingredients

2 pounds cabbage (about 1 head or 900 grams)
4 teaspoons fine sea salt (about 20 grams)
2 tablespoons caraway seeds (about 13 grams)

Instructions

Remove any bruised or damaged exterior leaves from your cabbage, and then slice it in half crosswise. Remove the cabbage's core, and then slice the cabbage into strips no wider than ⅛-inch thick.
Toss cabbage, salt, and caraway seeds in a large mixing bowl and let it rest for about 20 minutes, or until the cabbage softens and releases a little juice. Then squeeze the cabbage with your hands to soften it even further and help it to release more juice.
Transfer the cabbage to your jar when it has become limp and has released ample juice. Pack the sauerkraut tightly into your jar, using a kraut pounder or a wooden spoon, so that the cabbage continues to release its liquid and no air bubbles remain.
Continue packing the cabbage into the container until the cabbage is completely submerged in its liquid.
Weigh the cabbage down with a glass fermentation weight so that the brine fully submerges it. Seal it tightly with a fermentation seal or airlock, and allow the cabbage to ferment at room temperature and away from direct sunlight for at least 1 month or until done to your liking. Transfer it to the fridge, where it will keep at least 6 months and up to 1 year.

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Variations + Substitutions

Juniper berries are a great addition. They lend a herbal, gin-like spice to caraway sauerkraut. Be careful to remove them before serving because while their flavor is delicious, the berries themselves are unpleasant to eat.

Mixing in dill seed or chopped fresh dill is another option. Dill is in the same plant family as caraway seed, and their flavors marry well together.

Kohlrabi and is an excellent addition to caraway sauerkraut. As a cruciferous vegetable, kohlrabi is in the same family as cabbage and ferments beautifully. It also tastes delicious with caraway seeds and is a popular vegetable commonly used in the cuisine of Northern and Eastern Europe.

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Braised Wild Mushrooms with Garlic and Herbs

Jenny — Thu, 28 Mar 2024 22:13:52 +0000

Nourished Kitchen - Natural Whole Foods Recipes

This braised wild mushroom recipe is a riff on the Italian classic funghi al funghetto. You start by sautéing garlic and shallots in lots of olive oil and butter. Then, you add the mushrooms. Let it all simmer in a combination of white wine and broth. The result is delicious-savory, herbaceous, and robust.

Recipe at a Glance

Braising is an easy cooking technique. You start by sautéing the mushrooms in a mixture of butter and fat. Then, you let them simmer in broth and wine. The result is intensely flavorful.

Mushrooms are packed with micronutrients, making this an especially healthy side dish.

It takes about 30 minutes altogether, and you only need a single pan.

Ingredient Notes

Fat carries flavor and helps the mushrooms cook efficiently. I like to use a combination of butter and olive oil. Duck fat would be lovely, and bacon fat is always a win.
Aromatics include garlic and shallots. They lend a note of sweetness that brings balance to the earthy flavor of mushrooms. If you don't have shallots, you can certainly use a yellow onion instead.
Fresh mushrooms are the star of this recipe. I like to use a variety of wild mushrooms, especially pine and porcini. Chanterelles and fresh oyster mushrooms are delicious. You can also use domestic varieties. Button and plain brown mushrooms work fine, too.
Tomato paste lends an umami note that works well with mushrooms. It also acts as a thickener, helping to pull the sauce together.
Broth, wine, or another cooking liquid is important for finishing the dish. It allows the mushrooms to cook slowly. My favorite combination is bone broth and white wine. But, you can also use vegetable stock, or just about any of these broth recipes.
Fresh herbs lend a vibrant note to the recipe. Thyme gives depth, while parsley added just at the end lends a little brightness. Rosemary, bay leaf, tarragon, and chives are also delicious.

Recipe Tips

If your mushrooms are dirty, you can wipe them off with a damp cloth. Avoid washing them under running water, as they will turn soggy.
Use a wide variety of mushrooms. Each type offers a unique flavor. Some are earthy, others citrusy, and some even taste like pine. A diverse variety lends many levels of flavor to this recipe.
Use plenty of fat. Fat is essential for carrying flavor (and also absorbing key micronutrients). But mushrooms absorb a lot of it, so you need to add plenty to the pan.
Mind your timing. Thick, hardy mushrooms need a longer time to cook than delicate mushrooms. So, add tough mushrooms to the pan earlier and slice them very thinly. Then, add more delicate mushrooms a little later once the tougher ones have had a chance to soften a bit.
A big braising dish is ideal for making this recipe. It should be wide but fairly shallow. An enameled cast iron braising dish is best, but a wide frying pan can work in a pinch. Avoid nonstick pans, as they can make the oil puddle.

Braised Wild Mushroom Recipe

The rainy, cool weather of both fall and spring makes the forest erupt with wild mushrooms. We use them in mushroom stew and risotto, but one of our favorite recipes is this simple side dish of braised mushrooms. It makes the perfect side dish for grilled steak. Although, we occasionally use the leftovers as a topping for homemade pizza.

Course Side Dish

Cuisine American, Italian

Keyword garlic, herbs, mushrooms, shallots

Prep Time 10

Cook Time 35

Total Time 45

Servings servings

Calories 149kcal

Author Jenny

Ingredients

2 tablespoons butter
2 tablespoons extra virgin olive oil
6 cloves garlic (finely chopped)
2 shallots (sliced thin)
2 teaspoons fresh thyme leaves
1 ½ pounds wild mushrooms (coarsely chopped)
½ teaspoon fine sea salt
½ teaspoon freshly ground black pepper
2 tablespoons tomato paste
½ cup white wine
½ cup bone broth
½ cup chopped flat-leaf parsley

Instructions

Warm the butter and olive oil in a braising dish or wide skillet over medium heat. When the butter froths and foams, add the garlic, shallots, and thyme. Sauté them together they release their aroma and begin to soften, about 6 minutes.
Dump the mushrooms into the pan, stirring frequently to prevent overcooking. Sprinkle them with salt and pepper. Allow them to cook until they just start to release their juices. This takes about 8 minutes. Stir in the tomato paste. Cook for another minute or two until blends seamlessly into the mushrooms.
Pour in the wine and broth, scraping up any browned bits from the bottom of the pan. Turn down the heat to medium-low. Continue simmering until the mushrooms are completely soft and the liquid reduces by half - about 25 minutes.
Turn off the heat, stir in the parsley, and serve hot.

Nutrition

Variations + Substitutions

For a dairy-free version, substitute additional olive oil for the butter.

Switch the herbs. Toss chopped fresh rosemary into the pan instead of (or in addition to) thyme. One or two bay leaves tossed into the mushrooms when you add the broth add a delicious aroma.

Red wine works just as well as white in this recipe. It adds a more robust flavor.

For a more intense mushroom flavor, use this medicinal mushroom broth instead of bone broth.

If you prefer to cook without wine, add more broth and a squeeze of lemon juice.

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Recipe Questions

How long does it keep?

Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, pour the leftover mushroom mixture into a skillet set over low heat. Cover and warm until it reaches about 165 F.

Can you freeze the leftovers?

Yes! It's easy to freeze the leftovers. Just spoon them into an airtight container or a resealable plastic freezer bag. They'll keep in the freezer for up to 6 months. Thaw overnight in the fridge before you reheat them.

Can I use dried mushrooms?

This dish is best with fresh mushrooms. But, you can also use dried mushrooms for a portion of the recipe. I recommend starting with one ounce of dried mushrooms, which is roughly equivalent to ½ pound of fresh.

Place the dried mushrooms in a medium bowl and then cover them with hot water. Allow them to rehydrate for 30 minutes. Then chop them and add them to the pan with the fresh mushrooms. You can add the soaking liquid to the pan as a substitute for some of the broth.

The post Braised Wild Mushrooms with Garlic and Herbs appeared first on Nourished Kitchen.

Wild Mushroom Soup

Jenny — Tue, 27 Oct 2020 18:37:57 +0000

Nourished Kitchen - Natural Whole Foods Recipes

Fresh herbs give this wild mushroom soup recipe a punch of brightness, balancing the savory, earthy notes of mushrooms. The recipe is easy to make, coming together in about thirty minutes.

Homemade soup is always a welcome meal for the colder months, and this recipe is one of our favorites. A far cry from canned cream of mushroom soup, with its gloopy texture and salty flavor, this recipe highlights the complex flavor of wild mushrooms and fresh herbs.

It's one of the best soups to make in autumn and springtime when wild mushrooms are plentiful. If you can't find wild mushrooms, the soup is equally delicious, made with button, cremini, and other domestic varieties purchased from the local grocery store.

Why you'll love this recipe

Mushrooms are good for you. They're loaded with antioxidants, minerals, and B vitamins. They're also rich in beta-glucans - a complex carbohydrate that supports immune system function as well as cardiovascular and gut health.

The soup has a deep, rich flavor and tastes delicious. Earthy mushrooms combine with shallots, fresh thyme, and a savory broth for an easy, wholesome meal.

There's no flour, thickeners, or roux. Many mushroom soup recipes rely on a thickener, such as flour. The result can be a mushroom soup that tastes more like gravy than mushrooms. In this recipe, you'll use loads of mushrooms and a little cream to make an ultra-delicious, creamy soup with great texture and flavor, but without the added starch.

It's versatile. You can make this recipe with wild edible mushrooms or with store-bought domestic mushrooms, depending on what you have.

Key Ingredients

Fresh mushrooms are the key to this recipe. Their woodsy aroma and deep, earthy flavors lend a resonant flavor to the recipe. The key is to add a wide variety of mushrooms to the soup pot. A mix of mushrooms will give the soup a deeper and more complex flavor.
Broth forms the liquid portion of the soup. While you can purchase chicken stock for this recipe, homemade chicken broth is best. If you prefer a richer nutritional profile, consider using this long-simmered bone broth recipe, which is high in protein from gelatin.
Celery lends a vegetal note to the recipe, complementing the flavor of the mushrooms.
Shallots are members of the onion family, and they bring a savory, sweet quality to the soup. That flavor serves as a good background for the earthy notes of wild mushrooms. You can substitute yellow onion or leeks.
Butter and olive oil combine to sauté and break down the mushrooms, celery, and shallots before you add the broth. They also lend flavor and a creamy element to the soup. Ghee would also work as a good replacement for the butter, bringing pleasant nutty undertones to the soup.
Fresh thyme adds an herbal element to wild mushroom soup. It's a natural match for many mushroom varieties - especially porcini and pine mushrooms, as well as domestic varieties.
White wine lends acidity to the soup, brightening the deep mushroom flavor. You can also use a splash of sherry or a squeeze of fresh lemon.
Heavy cream adds richness to the soup and helps it emulsify, As a result, you'll make an ultra-creamy mushroom soup without adding flour or other thickeners.

What are the best mushrooms to use?

Wild mushrooms are found mainly in the spring and fall, after the rains, and which varieties are available in your area largely depends on your region and climate.

If you forage for your own, make sure you are familiar with edible varieties (and their look likes) that grow in your area. If you're new to mushrooming, plan to go with a local mycology group or a knowledgeable guide.

Chanterelle mushrooms are available in the fall, and they have a citrusy aroma and smell vaguely of apricots.

Morels are

Bolete mushrooms, also known as cep or porcini mushrooms, are delicious in this soup, too. They have a classic mushroom shape and a faun-colored cap.

Lobster mushrooms work well, too, but you'll need to extend the cooking time because they tend toward toughness.

Hen of the woods grows in frilly, spanning clumps. They're delicious mushrooms but also medicinal too.

Oyster mushrooms taste faintly of the sea and lend a beautiful note to the soup. You can often buy king oysters at well-stocked grocery stores year-round.

Pine mushrooms (also known as matsutake mushrooms) are a personal favorite of mine, thanks to their deep woodsy aroma. They're available in the autumn.

Shiitake, cremini, button, and other domestic mushrooms also work in this recipe if you can't find or aren't comfortable cooking with wild mushrooms.

Recipe Tips

Use a combination of mushrooms for the best flavor. Each variety brings a unique flavor to the soup - improving its depth of flavor and complexity.
You can speed up prep time by tossing your mushrooms into a food processor instead of chopping them by hand.
Clean your mushrooms well. Wild mushrooms often need care and attention to remove dirt, pine needles, and grit. A pastry brush can be helpful. You may also need to trim away bad parts, such as those that are too soft or riddled with holes left by worms and insects.
Cut the mushrooms into pieces of the same size so that they cook evenly.
Use the whole mushroom, including the stem. Chopped mushroom stems will add both flavor and bulk to the soup. Using them is a great way to reduce food waste.
Certain varieties need more time to cook, and they may need more liquid, too, to make up for the increase in cooking time. Lobster mushrooms will take longer to soften than chanterelles and other delicate varieties.
Add the cream at the very end. If you add it too soon, the cream will taste overcooked instead of fresh and may separate.
Be generous with your herbs. For the best flavor, you'll need more than a lonely sprig of thyme.
If you don't have an immersion blender, you can purée the soup in an upright blender. Work in batches, and fill the blender only one-third full with each batch.

Serving Suggestions

Pairing this creamy wild mushroom soup with a hunk of crusty bread is a smart choice. We like pairing it with no-knead sourdough bread, which is an easy recipe for new bakers.

A light herb salad can complete the meal. When you want something more substantial, consider slathering a little chicken liver pâté onto your bread and serving it alongside this soup.

Wild Mushroom Soup Recipe

Mushrooms have a deep, savory flavor that blends beautifully with thyme and cream in this simple cold-weather soup recipe.

This recipe is adapted from the Wild Mushroom Soup recipe in my first cookbook - The Nourished Kitchen (Ten Speed Press 2014).

Course Soup

Cuisine American

Keyword broth, cream, herbs, mushrooms, thyme

Prep Time 10

Cook Time 30

Total Time 40

Servings servings

Calories 244kcal

Author Jenny

Equipment

Dutch Oven (or large soup pot)
Immersion Blender (or upright blender)

Ingredients

2 tablespoons salted butter
1 tablespoon extra virgin olive oil
1 medium shallot (coarsely chopped)
3 ribs celery (coarsely chopped)
½ cup white wine
1 ½ pounds wild mushrooms (cleaned and coarsely chopped)
2 tablespoons fresh thyme leaves
1 ½ teaspoons fine sea salt
½ teaspoon ground black pepper
3 cups chicken broth
1 cup heavy cream

Instructions

Warm the butter and olive oil in a large pot or large Dutch oven over medium heat. When the butter froths, toss in the shallot and celery, sautéeing them in the hot fat until they soften and become fragrant - about 6 minutes. Deglaze the pan by stirring in the white wine, scraping up any browned bits on the bottom of the pot.
Stir in the mushrooms. Sprinkle them with thyme, salt, and pepper. Stirring occasionally, let the mushrooms cook with the shallot and onions until they soften and release their liquid, about 3 minutes further.
Pour in the broth and bring to a boil over medium-high heat. When the pot reaches a boil, turn down the heat to medium-low and simmer until the mushrooms are completely soft and cooked through - about 20 minutes further.
Turn off the heat and stir in the cream. Then, blend the soup with an immersion blender until smooth. Ladle into bowls and serve right away, or transfer it to the fridge to keep up to 3 days.

Nutrition

Variations + Substitutitions

If you're alcohol-free, add additional broth as well as a squeeze of lemon juice.

If you're dairy-free, substitute chicken schmaltz or additional olive oil for the butter. You can also swap in cashew cream for the heavy cream.

Add sherry instead of white wine. Dry sherry is a natural companion for mushrooms, and you can use it in this recipe if you prefer it to dry white wine.

Swap the chicken broth for a medicinal mushroom broth to deepen the soup's flavor. You can also use vegetable broth or beef broth, too.

Try other herbs in addition to thyme. Tarragon, chervil, and parsley also work well in this recipe, but add them at the end of cooking with the cream. Bay leaf is also delicious when you add it to the broth, but remove it before you add the cream and purée the soup.

If you can't find wild mushrooms, substitute a mix of cultivated mushrooms such as shiitake, white button, king oyster, or fresh cremini mushrooms.

Love this soup? Try these other mushroom recipes next.

Recipe Questions

How do I store leftover?

Pour leftover soup into an airtight container, such as a mason jar, and store it in the fridge for up to 3 days. To reheat, transfer the soup to a saucepan and reheat it on the stove over medium-low heat until it reaches 165 F. If the soup has thickened during storage, you can loosen it with a little cream or extra chicken broth.

Can I freeze it?

Yes, you can freeze mushroom soup, but you may notice subtle changes to the soup's flavor or texture. To freeze the soup, allow it to cool to room temperature and then transfer it to a freezer-safe container, allowing at least 2 inches of headspace. Label and date the container, and then freeze it for up to 3 months.

To reheat, transfer the frozen soup to the fridge and allow it to thaw overnight. Then, pour the soup into a saucepan and warm it on the stove over medium-low heat until it reaches a temperature of 165 F.

Can I use dried mushrooms?

This soup was developed using fresh mushrooms. If you are planning to use dried mushrooms, such as dried morels or dried porcini mushrooms, you will need to make several adjustments.
Use no more than 1 ounce of dried mushrooms and soak them in 1 ½ cups hot water for at least 30 minutes to allow them to reconstitute.

Additionally, use up to 1 pound of cultivated fresh mushrooms, such as baby bella or white button mushrooms, which will lend freshness.

You can use the soaking liquid in place of some of the broth called for in the recipe to enhance that deep mushroom flavor. After making these adjustments, you can prepare the wild mushroom soup recipe above without any additional changes.

The post Wild Mushroom Soup appeared first on Nourished Kitchen.

Cider-Braised Kale with Cherries

Jenny — Tue, 14 Jan 2025 02:43:31 +0000

Nourished Kitchen - Natural Whole Foods Recipes

Years ago, I catered farm-to-table dinners. This braised kale recipe was always a favorite in the autumn when hardy greens were plentiful and the apple season had just begun.

You start by sautéing shallots in a little olive oil before dropping in chopped kale. Dousing the greens with fresh, sweet apple cider allows them to wilt, turning deliciously sweet. While dried cherries bring a beautiful sweet-tart element.

Why You'll Love It

It's fast. This recipe comes together in about 20 minutes.

Kale is a micronutrient powerhouse. It's packed with vitamin C, carotenoids, fiber, antioxidants, and minerals such as calcium and potassium.

It's delicious. Sweet cider and tart cherries bring a vibrant seasonal element to classic braised kale.

Key Ingredients + Substitutions

Kale is a hardy, cold-weather green. You can often find it at farmers' markets in the autumn and winter. Any variety of kale works in this recipe, but red kale is my favorite. I love its rich green color and pops of purple.

Shallots are perfect for adding a savory element. You can swap in half of a red or yellow onion if you don't have shallots.

Dried Cherries bring a beautiful, sweet element to the kale.

Apple Cider adds an element of sweetness and helps to soften the greens, allowing them to wilt quickly in the pan's heat. You can also use apple juice or hard apple cider.

Apple Cider Vinegar adds acidity. It helps balance the cider's sweetness and the kale's earthy green notes.

Extra virgin olive oil is my go-to fat for cooking. You only need a little to help break down the onions. Bacon fat is equally delicious.

Tips

Remember, this recipe calls for both sweet apple cider and apple cider vinegar. Be careful not to confuse them.

Braised Kale Recipe

Braising hardy greens with sweet apple cider, dried cherries, and a splash of apple cider vinegar creates a tender, flavorful dish with a perfect balance of sweetness and tanginess.

Course Side Dish, vegetable

Cuisine American

Keyword cherries, greens

Prep Time 20

Total Time 20

Servings servings

Calories 80kcal

Author Jenny

Equipment

Braising Pan (or wide skillet)

Ingredients

1 tablespoon extra virgin olive oil
1 medium shallot (sliced thin)
2 bunches curly kale (trimmed and chopped coarsely)
½ cup dried cherries
½ cup soft apple cider
1 teaspoon apple cider vinegar
sea salt (as needed)

Instructions

Warm the olive oil in a wide skillet over medium-high heat, then stir in the sliced shallot. Cook the shallot in the oil until fragrant and softened - about 6 minutes.
Add the kale to the pan, and stir-fry for about 2 minutes until slightly wilted. Add the cherries, and then pour in the apple cider. Turn the heat down to medium and continue stirring until the kale is wilted. Drizzle in the apple cider vinegar, season with salt as needed, and serve warm.

Nutrition

Variations

Try hard apple cider. Hard apple cider is less sweet and lends this dish a delicate, boozy note.

Add chopped apples at the same time that you add the kale.

Diced bacon is a nice addition, too. It lends a smoky, savory element.

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The post Cider-Braised Kale with Cherries appeared first on Nourished Kitchen.

Toasted Pumpkin Seeds

Jenny — Thu, 28 Oct 2010 11:32:04 +0000

Nourished Kitchen - Natural Whole Foods Recipes

Toasted pumpkin seeds, that hallmark of Halloween, are a ritual in our home just as it is in many American homes.

It's a long tradition in my family, just as I imagine it's a long tradition in yours as well. One of my earliest memories is that of toasting pumpkin seeds. I couldn't have been more than five or six at the time, and we carved out the pumpkins. My mother flavored the seeds with oil, cayenne and seasoning salt and roasted them in a hot oven until their spicy, earthy scent filled our home. I ate as many toasted pumpkin seeds as I could - until my tongue burned with the heat of cayenne. They're even better than candy corn, you know.

Of course, if you raise your child like I do mine - avoiding candy and sugary sweets where you can, perhaps you should let the Candy Fairy know she should visit your home Halloween night. She'll whisk away all that nasty candy - the tootsie rolls and jawbreakers, the lollipops and caramels, the pixie sticks and twizzlers - leaving behind a special toy she knows your children will positively love. She visits our house a few times a year - after Valentine's Day and Easter, and sometimes after friends' birthday parties. Or pack up all those sweets and visit your dentist - he or she might just buy that candy at one or two dollars per pound. In our home, we steer Halloween celebrations away from candy and sweets toward costumes, spooky stories, cultural history, pumpkin carving and, of course, toasting pumpkin seeds.

Pumpkin seeds are a beautiful food - earthy in flavor and rich in nutrients, particularly trace minerals. Just a single ounce of roasted pumpkin seeds contains about a quarter of the required daily value for iron, a third for both magnesium and phosphorus and nearly 42% of the required daily value for manganese¹. Pumpkin seeds are also rich in zinc and vitamin K₁. Of course, without proper preparation, all those minerals do surprisingly little good. Pumpkin seeds are extraordinarily rich in phytic acid², an antinutrient that binds minerals in the digestive tract preventing your body from fully absorbing these vital micronutrients.

Of course, proper preparation of all seeds, nuts, legumes, beans and grains including pumpkin seeds helps to mitigate the effects of these mineral-blocking antinutrients, enabling your body to better absorb the full complement of minerals contained in these wholesome, natural foods. The simple tasks of soaking (as called for in this recipe), souring or sprouting facilitates the degradation of antinutrients in cereal grains³ as well as nuts, seeds and legumes, making these foods that much better for you.

Beyond a high mineral content, pumpkin seeds offer further benefit. The seed is rich in the amino acid L-tryptophan⁴. Tryptophan shows some promise in the treatment of anxiety disorders, and a recent pilot study analyzed the effects of tryptophan derived from gourds, like pumpkin, and found that a treatment coupling tryptophan-rich gourd seed with carbohydrates significantly improved anxiety levels among the subjects over a period of just two weeks⁵. The same researchers also found that Tryptophan-rich seeds coupled with carbohydrates also reduced insomnia and waking time in the night⁶.

toasted pumpkin seeds with chili and lime

Crunchy, salty and spicy with a hint of acidity, these toasted pumpkin seeds are a favorite treat at Halloween. Of course, don't leave toasted pumpkin seeds to Halloween alone; rather, toast the seeds of any winter squash, eliminating kitchen waste and providing wholesome, nourishing snacks for your family.

Course Snack

Cuisine American

Keyword butter, chilies, limes, pepitas, pumpkin seeds

Prep Time 5

Cook Time 7

Total Time 12

Servings servings

Calories 127kcal

Author Jenny

Ingredients

2 cups pumpkin seeds
2 teaspoons fine sea salt
1 egg white beaten
2 tablespoons ghee
1 tablespoon finely grated lime zest finely grated
1 tablespoon chili powder

Instructions

Clean the pumpkin seeds, removing any extraneous pumpkin flesh or strings from them, give them a good rinse then cover them in warm water plus one teaspoon unrefined sea salt for eighteen to twenty-four hours. After they've soaked for up to twenty-four hours, rinse them, drain them and pat them dry.
Preheat the oven to 450 F.
Whisk the white of one egg and one-half teaspoon unrefined sea salt together until frothy, then stir in two tablespoons melted butter, the zest of two limes and up to one tablespoon chili powder.
Toss cleaned and rinsed pumpkin seeds in the mixture of egg white, salt, butter and spices until all the seeds are thoroughly coated.
Line a baking sheet with parchment paper and spread the pumpkin seeds in a single layer.
Bake in an oven preheated to 450 F for approximately seven minutes, stirring about half-way through.

Nutrition

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