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September WIC Kitchen: Getting a jump on fall

Sure, summer isn't officially over, but pumpkins are starting to appear in area supermarkets. And it's never too early to start planning for October-themed treats. In fact, you might already have picked up some pumpkin-shaped chocolate candy from spooky Halloween store displays.

This Pumpkin Blondies recipe is so easy to make, with just a few simple steps to put it together. It's a tasty ode to the fall while providing a healthier treat than regular brownies.

Pumpkin is a low-calorie and nutrient-dense food that is a great addition to fall meals. One cup of pumpkin only has 49 calories and less that 0.2 grams of fat while also providing 200% of your daily value of vitamin A. You can use pumpkin in any recipe that calls for squash or potatoes, as it's a great source of carbohydrates too. Pumpkin seeds, or pepitas, are full of iron, zinc and copper in tiny shells. This also makes them a great snack or addition to many salads.

The next dish is the hardy Crispy Rice Salad with Salmon, which packs a tasty and crunchy punch while brimming with healthy ingredients.

The crispy rice serves as a topping to the salad that also features green onions, avocado, cucumber and edamame, as well as the salmon.

One cup of cooked rice provides roughly 200 calories, 45 to 53 grams of carbohydrates, 4 grams of protein and less than 1 gram of fat. Pairing rice with beans creates a complete protein with plant-based foods. This pairing supplies all nine essential amino acids that the body cannot make. It also helps the body maintain a steady blood sugar level and feeds beneficial gut bacteria.

So light a pumpkin candle and prepare for fall with these recipes!

Crispy Rice Salad with Salmon

*2 cups rice, cooked

2 tablespoon sesame oil, divided

1 tablespoon chili crunch

2 tablespoon soy sauce or coconut aminos, divided

*1 cup coleslaw mix

*1 cup edamame

*One English cucumber, thinly sliced

*1 cup green onion, about four stalks, diced

*1/4 cup diced red onion

*One can salmon

*Two avocados cut into large chunks

Dressing

1/4 cup sesame oil

1 tablespoon soy sauce or amino acids

Two garlic cloves, minced

1 tablespoon honey

1 teaspoon ginger

1/4 teaspoon sea salt

1/8 teaspoon black pepper

Preheat the oven to 400F. Add cooked rice onto a baking sheet lined with parchment paper. Pour sesame oil, chili crunch and soy sauce over top and gently toss to coat the rice. Spread the rice out into an even layer and pack it down tight. Bake in the oven for 20 minutes, tossing halfway through.

In the meantime, make the dressing by adding 1 tablespoon of sesame oil, 1 tablespoon of soy sauce, garlic, honey, ginger, sea salt and black pepper to a small bowl. Whisk together and set aside.

Add salmon to a bowl and add remaining 1 tablespoon of sesame oil and 1 tablespoon of soy sauce and toss to combine. Place the salmon on a lined baking sheet and use a fork to flake apart if needed.

Take rice out of the oven and let it cool slightly on the counter. Meanwhile, place the salmon in the oven and bake for seven to 10 minutes until cooked through.

In a large salad bowl, add the coleslaw mix, edamame, cucumber, green onions, red onion and crispy rice. Drizzle the dressing over top and toss well to distribute.

Add salmon bites and avocado chunks to the bowl and toss again gently to combine.

Serve the salad in individual bowls and enjoy!

Pumpkin Blondies

½ cup pumpkin puree *

One egg*

¼ cup peanut butter*

¼ cup maple syrup

1 cup oat flour*

½ tsp baking powder

½ tsp cinnamon

¼ cup chocolate chips ( optional)

Preheat the oven to 350F.

In a bowl, mix the first four ingredients until well combined.

Add remaining ingredients, holding back some of the chocolate chips and stir until dry ingredients are incorporated. Do not overmix. It's OK to have some lumps.

Transfer to an 8×8 baking dish and spread batter out evenly. Top with remaining chocolate chips. Bake for 20-25 minutes or until an inserted toothpick comes out clean.

*Ingredients with an asterisk next to them are available through Monongalia County Health Department WIC. Call us at 304-598-5181 for more information.