Our Love Affair with Crunchy

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Do you ever wonder why you love eating crunchy foods? I love crunch. LIke, really really love it. I hadn’t thought too much about it (I assumed it was the salt) until a few days ago. I happen to be reading an amazing book called Gulp, by Mary Roach. She is one of my favorite authors. Somehow she manages to take really taboo subjects and make them accessible and hysterical. Gulp is all about digestion. Another favorite of mine is Stiff, which is all about what happens to our bodies when we die. Sounds morbid, but it’s so so informative, interesting and funny!

gulpAnyway, back to crunch. According to Roach and the experts she interviews, there are a few reasons we like crunchy foods. One reason is that humans have a penchant for destroying things. Think about video games, going to the gym, boxing, popping bubble wrap (thanks, Alex), or any of the other things we do to “let off steam”. When we eat crunchy food, we are getting sensory feedback that we are destroying something, from the sound of the food breaking into pieces, to the feeling of the pieces in our mouth. Way to go! Who needs violent video games when you can eat crunchy food!

But, even more importantly (to me, and maybe you if you’re reading this because you’re into health), we have evolved to prefer foods with a crunch. In nature, we can tell if a food is fresh by its firmness. What a carrot is just picked, it’s full of nutrients and has the most nutritional value it ever will. At that point, it will be crunchy because it’s cell walls are all intact and full of water. As the carrot gets older, some of the cell walls break down, leaving the carrot limper and limper. In this case, there is no longer a nice crunch. This is the case with many vegetables. So, pre-nutrition label times, our wonderfully smart bodies evolved to prefer crunch as a sign of maximum nutrition.

Fast forward a whole bunch of years and in comes processed food. Now our bodies are confused! We’re wired to love crunch, and now there is more crunch available than ever before, all in shiny bags! What do we do!

Right, what do we do?

With all the crunch readily available, we’ve become desensitized. The crunch of a pepper or piece of celery is nothing like the crunch of a chip. It’s the same with sweetness! A fresh berry used to be one of the sweetest things we could get our hands on. The sweetness gave us the feedback that this berry was ripe, delicious and nutritious. Now, a ripe berry barely tastes sweet at all because of all the sugar we consume on a daily basis.

Well, now that we’re aware, we can start the process of re-sensitizing ourselves. What does it take? It takes looking at the foods in our diet and refocusing on the things that are actually good for us. Take note of your cravings. When you’re craving something crunchy are you looking for stress relief? Is your body craving nourishment? Instead of reaching for a bag of chips, try reaching for a fresh carrot or pepper. At first it may not satisfy you, but over time, your body and taste buds will recalibrate. Then, the crunch of a pepper will by music to your ears, and berries will be lusciously sweet again.

 

I’m Back! Reflections from Retreat in Mexico

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Last week I had the pleasure of cooking for an awesome Chakra Yoga Retreat in Todos Santos, Mexico. We stayed in this beautiful surf colony right on the water, and I spent my days in a nearby hotel cooking meals for the participants. The hotel was gorgeous, and the kitchen was so stunning. The first full day I was there, someone took this picture. I thought it was hysterical that my shirt and food literally matched the kitchen. I guess it was meant to be!

The days are blurred together looking back. I arrived two days later than expected due to flight cancellations and delays from the storm in NY. I do know that every morning I got to watch the sun rise and set on the water from the kitchen, which is a pretty incredible thing. The waves were so alive! I can’t believe how high and mighty they got! I ventured into the water once, which was so much fun, but I felt safer in the kitchen!

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I had an awesome sous chef, who was also co-leading the retreat. Anthony was so much fun to work with. He never complained about walking up and down the stairs to get the food, and he soaked up all the fun kitchen hacks I shared with him (you all know that peeling ginger with a spoon is one of my favorites, right? And, my personal favorite this trip was teaching participants how to “chupar un mango” which literally means suck a mango – it’s what you do with the leftover flesh on the seed – it’s the best part!). I also had some lovely participants as kitchen helpers – which is always appreciated!

sous chef

The second day I taught a cooking class on making my favorite bliss balls. We couldn’t get all the ingredients we needed, but when in Mexico! (I’m not sure how that sentence ends). The balls ended up being too soft to roll, so we just scooped them in our mouths and ate them with frozen banana! Way to improvise! You can’t go wrong with peanut butter, toasted coconut, cashews, raisins, coconut oil and maple syrup!

yes 27Day three I taught a workshop on spices! Can you guess my favorites? (hint: they all start with “C”). Cumin, coriander, cinnamon and cardamom! Garam masala is my favorite spice blend. We also did a quiz to figure out our dosha according to the ancient practice of Ayurveda. Do you know yours? You can find a free test online pretty easily. We spoke about how food relates to the different doshas. For example, if you’re primarily Vata (air), it’s best to eat well cooked foods since raw food will promote your air like qualities. If you’re primarily Kapha (earth), raw food helps give you more energy. It’s pretty amazing how many ways we can support our bodies with food – from Ayurveda to eating in season. It’s so fun to talk about!

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Day four I gave a workshop on herbs and greens. Storing greens properly is a great way to preserve their life! For salad greens, put a dry paper towel in the bag or plastic container. This will help absorb moisture and prevent the greens from wilting. For greens with thick stems, wrap the end in a damp paper towel (think kale or collards) and then store in a plastic bag. I always try to cook at least a few servings of greens with each meal. Sure, you can eat them in salads, but you can also bake them into frittatas or put them in soup. There so many ways to incorporate them! (And if you’re struggling with coming up with ways, just ask me!).

IMG_1596We also discussed the amazing benefits of herbs. One of my favorite herbs is oregano. Oregano oil is a natural antibiotic. It’s always my go to for a cold or stomach problems. Thyme also has a secret weapon built in – it’s actually great for coughs! Just steep some thyme in hot water and you’re good to go! And parsley and cilantro are super detoxifiers. Greens are really quite miraculous.

I was sad to leave Mexico, but I really loved preparing food for all the participants and sharing some of my favorite tips and tricks. Many of the participants let me know that their digestion had improved substantially while eating my vegetarian fair on the retreat, which is always great to hear! A happy gut is one of the first steps for achieving optimal health!

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It’s Not Just You

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Hey there. I wanted to take a minute to acknowledge something really important.

This time of year is really hard for a lot of people.

It’s not just you.

The beginning of the year can be really challenging. There’s a lot of pressure to feel joy around the holidays, to come up with some kick butt resolutions, to be in a relationship, to be with family, to spend lots of money, to have your dream career, to have found the perfect place to live… the list goes on.

I work with a lot of different people, and different types of people. One thing I can say is that you are not alone. In reality, a lot of people are dealing with a lot of drama with their families, with the loss of loved ones, with depression, break ups, divorces, dissatisfaction in their careers, and lots of pressure to do better and be better.

So, I just want to say, it’s ok. You are ok. Yes, the start of a new year can be a great time to start new projects, get back to the gym, start eating healthy, whatever. But any other day is just as great a day to start. You don’t need a resolution and you don’t need to be happy. However you are right now is totally fine. And however you are right now is not forever. Despite what it may feel like. Things do and will change.

Everyone struggles sometimes. Everyone has doubts. Everyone doesn’t want to get out of bed sometimes. Everyone worries that they’re not enough sometimes. It’s not just you. And that’s not to belittle your struggles. Only to say that you have a lot more in common with others than you know. Because of my work, I have had the amazing opportunity to be with people in some of their darkest times. People tell me what they would want no one else to know about them. So trust me, even when people look happy on the outside, they have their own internal battles as well.

With so much love, I just want you to know you are not alone. And if you feel alone, please reach out to someone. Over the holidays someone that I was good friends with in High School committed suicide. I hadn’t spoken with him for a number of years, but he was someone everyone liked. He was happy, kind, a good guy. I don’t know his story, and I don’t know yours, but I want you to know that there is love and good in this world. And sometimes you just can’t see it, but please trust that it’s still there, and it’s not just you.

New Year Vision Boarding

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Happy almost New Year! A few weeks ago I looked at the last vision board I made and realized that, in one way or another, I had accomplished everything on it. What an incredible year it’s been! I decided to make another one with a friend and realized how appropriate it was to start reflecting on what I want for my life as the year comes to an end. I would have made the new vision board anyway, but creating it at the end of the year seemed like a great way to honor 2015, reflect, and move into 2016 inspired and with a clear purpose.

I’m fairly new to vision boards. A wonderful teacher of mine, Anne Margaret, was the first one to give me an “assignment” to do one. I resisted it soooooooooooo hard! I felt like it was another one of those corny new-age hippie things. But, I made that vision board (it was my homework after all), and it actually changed my life.

For me, it seems like the power in vision boards is two fold. Primarily, it helps you get clear. It pushes you to think in a new way that is actually kinda uncomfortable.

We don’t often spend time actually thinking about what we want in our life. We definitely spend more time focusing on things we don’t want. Thinking about what we don’t want is important, but without thinking about what we do want, it’s hard to pull away from old patterns. For example, take “I don’t want to be sick”. Ok, that’s great. But what does that mean? Does that mean you want to eat clean? Does that mean you want to exercise? Does that mean you want to take medication? Or move out of the city to get more fresh air? Vision boards help us actually put together some ideas about what we do want and how we can get in action to start living out the things we do want.

The second power of the vision board is taking action. On my first vision board I had a photo of a beautiful baked/stuffed red onion. The photo was gorgeous, and I had no idea how to make the dish. At the time I was still a social worker and becoming a private chef and health coach was not even a seed of a thought in my mind. I had to take an action based on my vision board, so I signed up for a cooking class I wouldn’t have normally treated myself to. In that class I met an amazing teacher, who I eventually interned for (8 months later). She also encouraged me to go to an open house at the Natural Gourmet, where I ended up getting a job within the year. Who knew a picture of an onion would lead me to working at a place that I have seriously idealized for more than a decade.

Putting some pictures on a piece of poster board is great, but that in itself isn’t going to make magic. You still need to push yourself, you still need to take action. After all, it’s your life! And, the scarier the better! The greatest rewards come from doing things that push us outside of our comfort zone. So yes, be afraid, and put that image up there anyway. Think about what you truly want without any modifiers or doubts. It may not happen this year, next year, or even within the next decade – but you never know. Just articulating what you want is the beginning of the magic formula.

I’d love to see your boards! I’ve been getting photos from clients and it’s so amazing and inspiring. I’ve been hearing back that just the process of creating one is transformative (and I agree :)). Mine’s right here with this post. For me, this year is about amazing friendships and communities, physical badass strength, honoring and continuing to trust my intuition, heart expanding collaborations with women I love, and cooking for yoga and meditation retreats in beautiful places around the world. And, just to be totally honest, the little girl on there that’s kinda hiding, well, she represents the family I hope to have one day. It’s not a 2016 goal, but it’s just something I like to acknowledge as a deep desire.

So much love to you always,

Samantha

6 Healthy Kitchen Essentials

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Hey there! Thanks for stopping by!

A well-stocked kitchen is key to cooking healthy meals without wasting a lot of time. Here are 4 of my kitchen essentials:

1. A good knife

You don’t need to buy a whole set from cutco or any of those other companies, you really just need one good knife. I recommend a good 7 inch chef’s knife. A good knife stays sharp longer, allows you to chop more efficiently (huge time saver!) and doesn’t hurt you hand. Plus, it’s actually safer to use a sharp knife over a dull knife (a dull knife can slip and slide a lot more and you have to use more force with it, making injuries more likely). This is my favorite knife. It works for me because I have small hands and it’s super light weight. If you’re a big guy, you might prefer one of the German made knives. You can also go to a kitchen store and play around with some different knives to see which works best for you. If you’re looking for an inexpensive good knife, I recommend these guys. I use them for my cooking classes.

If you’re not comfortable using a kitchen knife, take a knife skills class. It’s more than a worthy investment.

2. Counter space

If you live in NYC, you probably know how hard good counterspace is to come upon. But, there’s always a way! In an old apartment I used to have a small shelf on wheels that was the perfect height and was great to chop veggies on (with a cutting board). In other spaces I’ve put the cutting board on the stovetop or on a kitchen table. Take a look at your space and see what you can do. You can also move your drying rack, paper towels or random kitchen clutter to a different spot to make space for meal prep. Ideally, you want whatever surface your chopping on to be about hip level. Chopping at this level will keep you from straining your back.

3. Tupperware

It may sound like a given, but tupperware is so important for good meal prep. You want tupperware that fits one individual portion so it’s easy to pack and take to work, heat up when you’re hungry and ready to go, or freeze for later use. If you’re using plastic, make sure it’s BPA free! You can also use extra tupperware for storing any extra veggies you’ve prepped and munch on them for a snack or throw them in an omelet or stir fry. Prep once, eat twice!

4. Aromatics

Aromatics (i.e.) onions, garlic, herbs, ginger etc are great for adding flavor to a dish. Saute some onions and you get a whole new depth of flavor to whatever you’re cooking, whether it’s a soup, omelet or stir fry.

5. Spices, Oils and Vinegars

In addition to aromatics, spices or sauces that make you happy are essential to making quick and healthy meals. And they give you great flavor without any of the artificial BS. Cumin is my favorite spice, it adds so much to any dish I make. You don’t need a million spices to make good food – just keep a few on hand that you know you like. My 3 essentials are garam masala (a spice blend), cayenne and cumin.

Same goes for sauces or oils/vinegars. I always have olive oil, apple cider vinegar, coconut oil and lemon juice at home (I buy this great lemon juice that is organic, not from concentrate, and never goes bad!). Plain veggies are completely transformed with a little spice, olive oil and lemon juice. Figure out which flavors work for you and make sure you have them around. Some others I really like are ume plum vinegar, lime juice and sesame oil.

6. Pre-chopped veggies

That’s right, I said it. Don’t be afraid of buying packs of pre-cut veggies at the supermarket. It will save you a ton of time, which is super important when you’re tired, hungry and just getting home. Sometimes they are even less expensive than the whole veggie!

What are your favorite kitchen staples?

Four Tips to Keep Post-Thanksgiving Guilt at Bay

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Happy Thanksgiving week!

The holidays are always a mixed bag. There are lots of people who look forward to the time with family, great food, and a break from work. Other people dread the overeating and drinking they know comes with the holidays.

For those of you who want to enjoy great food with family and still feel great in your own body, here are a few simple tips to take home with you.

#1. Don’t show up hungry!

In my family, we start our thanksgiving get together around 4pm, so it’s tough to fit in lunch before I get there. If I wait until 4pm to eat lunch, I know I’m going to eat a ton more than I really want to because my blood sugar is going to be super low by that point, and my body will be in survival mode (AKA Give me food! Any kind of food! The more the better!). We all know the saying about our eyes being bigger than our stomachs. Well, when you’re super hungry that’s even more the case.

Solution: Have a snack before you go into the meal, even something small, so you’re better able to make smart decisions when meal time rolls around.

#2. Bring something healthy to share that everyone can enjoy.

There is so much great produce around this time of year. Sweet potatoes, butternut squash, apples, brussels sprouts and pumpkins! If you need ideas, check out my facebook page for a whole lot of options. Bring one of your favorite salads or vegetable dishes to the meal. Some people may thank you, others might make fun of you (I sure have both bunches in my family!), but your body will be thanking you, and that’s kinda most important.

#3. If you know you are prone to overeating, eat from a smaller plate.

Do you ever notice that you will fill your plate with food, no matter the size of the plate? Yup, that’s a thing. It’s psychological. (If you’re not quite sure what I’m talking about, here’s a visual). So why not make the most of what we know about our minds? If you know you’ll fill your plate to the brim and go for seconds (or thirds), try eating out of a smaller plate. Sometimes I use a dessert plate for my main meal during Thanksgiving, because I know that most of the food isn’t going to leave me feeling very well.

#4. Spread the love.

It’s easy to get sucked into the food and materialism around the holidays, but what it really comes down to is spending time with the people you love (blood family or chosen family). Even if you don’t like everyone you’ll be around, maybe there is at least something interesting or entertaining about them. By focusing on those around you and enjoying good conversation, you will naturally eat less. There are some countries in the world that might not have the best diets, but overall, they are super healthy because so much of their eating is social.  They spend meal times talking with the people around them, laughing and story telling. Not only is this good for our souls, but it extends the amount of time it takes to finish the meal, which gives your body time to digest your food and let you know when you are full.

What are some of your Thanksgiving tips for avoiding the post-holiday guilt and discomfort?

Sending lots of love!

Samantha

123 Jump

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If you’ve ever gone sky diving, you probably know that the scariest part is jumping out of the plane. Here you are making this conscious choice that goes against everything your moma taught you. And once you jump, you’re free. You’re flying. And it’s one of the best sensations ever.

A few years ago I was having a conversation with someone about something that I was scared to do. His advice to me was that sometimes you just have to close your eyes, count to three and jump. It’s some of the best advice I’ve ever received.

Shortly after hearing this, I was visiting my best friend in Boston. I was terrified of water at that point (I almost drowned when I was younger), and we went to go swimming in a local pond. There was a dock that people were jumping off of, and I decided to test the theory. So, I literally counted to 3 and jumped. It was so liberating! So freeing! And I didn’t die! (Yes, it’s called catastrophizing, and a lot more people than you realize are doing it.)

While I’m being literal, I’ve also applied this advice in my workouts. I did a box jump for the first time last month and I was so nervous. I thought that I would hit the box, stumble, fall, break something, and embarrass and hurt myself in the process. I didn’t think I could do it. But, I counted to three and jumped. And I did it! Today I even reached my personal best and box jumped 20 inches! Holy sh*t.

The great thing about 123 jump is that it can apply to anything. Last year I left a job that no longer suited me. I loved the students I was working with and my team, but I knew it was time to move on. I didn’t want to tell my boss, I didn’t want to disappoint her, or have to answer hard questions about why I was leaving. Not having the conversation was weighing down on me and occupying a ton of mental space. And then one day I just decided to do it. 123 jump. I found my supervisor, asked to speak with her, and it was done. I felt so much relief.

Gathering up the courage to have hard conversations or step out of our comfort zones isn’t easy by any means. But sometimes, remembering a silly expression gives me that added push to just do it. And the great news is that it’s like riding a bike. The more you step out of your comfort zone and build that courage muscle, the easier it becomes. I just wish I had received this advice before I jumped out of the plane!

What helps give you courage when you’re facing a challenge?

What have you been putting off?

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If you’re like me, you probably have a to-do list that never seems to end. Sometimes, just thinking about something on my to-do list takes more time than actually doing it! Here’s my fun example of the day. When I moved into my apartment a year ago, the bathroom faucet was missing the pop-up (yup, that’s what it’s called – image above), that blocks things from falling into the sink. Every time something falls from the cabinet above the sink I have a mini heart attack because I’m afraid it’s going to go down the drain. It’s ridiculous. It’s been a year and every morning I think about how much better things would be if there was a proper drain on the faucet.

Fast forward to today and I bought the darn pop-up. It took a little effort, a few phone calls, a visit to a few stores, but it’s beautiful! And it cost my $3. $3 and an hour of my time, as opposed to minutes of each day for 365 days! It’s such a simple thing, but I kept putting it off.

So my question to you is what are you putting off? It might be making that dreaded doctors appointment, or cleaning out your closet, or having a hard conversation with someone. It could be anything. What’s one thing you could do today that would free up some of your mental space, bring you some peace of mind and make your life that much better?

4 Simple Steps to Reading Nutrition Labels

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A few weeks ago I taught a workshop on reading nutrition labels and I wanted to share some of the major takeaways with you. It always amazes me how tricky food labeling is, but I guess that’s why the marketing folks are paid the big bucks! They don’t want it to be easy because they don’t want you to make smart choices, they want you to make choices that will keep their companies doing well. These 4 tips will set you up to feel more confident when choosing which products to purchase next time you’re at the grocery store.

#1. Ignore the Front of the Package

This is where marketing experts get you. They throw on fun labels like “natural ingredients” “whole grains” “added fiber” “all natural” and “healthy”. Unfortunately, none of these terms are regulated. It’s just marketing. It truly means nothing about the health of the product. A cookie can have added fiber, it doesn’t mean its good for you. And cake can be made with whole grains. It’s just buzz words, plain and simple. The healthiest food you can eat doesn’t come in a package and rarely has a nutrition label, let alone buzz words. Have you ever seen broccoli with a fun label that says “fortified with Vitamin C!”? No, because broccoli is just naturally packed with Vitamin C, and farmers don’t have expensive marketing and branding teams like large companies that make processed foods do. Instead of being sucked in by the front of the package and it’s health claims, flip the package over and find the ingredients list and nutrition information.

#2. Read the Ingredients List

Instead of placing your faith in the messaging from branding experts, start turning over packages and reading the ingredient list. Ingredients are listed in order or their concentration in the food. For example, these are the ingredients for a kind bar:

Mixed nuts (almonds, peanuts, walnuts), chicory root fiber, honey, palm kernel oil, sugar, crisp rice, cocoa powder, non GMO glucose, sea salt, soy lecithin, milk powder, vanilla extract.

The first ingredient is mixed nuts, which means that mixed nuts are the most prominent ingredient in the bar. Vanilla extract is the last ingredient, which means that out of all the ingredients, there is the least amount of vanilla extract. When the first few ingredients listed are junkie, you’re better off skipping the product.

#3. Check out the Servings Per Container

Ever look at the nutrition label for a 16 oz bottle of soda or iced tea? Or even a healthy juice bottle like Odwalla? There are usually two servings per bottle, which means all the nutrition information needs to be doubled if you are drinking the whole bottle (which most of us would do easily). For example, you can see below that a serving size on this nutrition label is 1/2 cup. Right below that information is the servings per container. There are 4 servings in this package. Which means rather that 14g of fat, there are 52 grams of fat. We are trained to think that (most of the time) one package is a serving, but that’s usually not the case. And honestly, many of us will eat everything in a package despite the serving size/servings per container. That’s why this is a super important number to watch for and to use when making decisions about what you purchase.

#4. Look at the Sugar

We all kinda know sugar isn’t that great for us, especially refined sugar and the huge quantities that most people eat nowadays. Sugar is linked to a number of health problems, from diabetes and obesity to other blood sugar issues that can effect energy, productivity, anxiety, and focus. Personally, limiting my sugar intake has been one of the most important things I’ve done to improve my health. But limiting your sugar intake can be harder than it sounds. There is hidden sugar is just about every packaged product. Regardless of whether it’s labeled as healthy, heart healthy, gluten free, high fiber, or even sugar free! That’s why it’s so important to read ingredient lists and nutrition labels (paying extra attention to serving size).

The American Heart Association recommends that women have no more than 6 teaspoons of added sugar per day, and that men have no more than 9 teaspoons of added sugar per day. There are 4 grams of sugar in 1 teaspoon, so for women that’s no more than 24 grams of sugar, and for men it’s 36 grams. Take a look at your breakfast cereal and I bet you you’re consuming close to the recommended limit in just one meal.

Thanks for reading and happy shopping! What do you look for when you are reading nutrition labels? I’d love to hear in the comments below.

Recipe: Butternut Squash Soup

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Fall is here and that means all the squash is, too!

I love fall flavors, and this soup is a great mix of (mostly) local ingredients perfect for this time of year. The squash is already deliciously sweet this time of year, and the apple or pear add another dimension of sweetness and creaminess. The coconut milk adds texture without any dairy, another beautiful layer or creaminess. Yum! I wish I had some more to eat right now!

Top with some sweet and spicy pumpkin seeds for textural and color contrast.

Butternut Squash Soup

  • 5 cups chopped butternut squash
  • 2.5 cups coconut milk (from the can, not the watery stuff in the box – this is the stuff you would make curry with)
  • 2.5 cups water
  • 1 onion (optional – leave it out to keep this recipe low FODMAP)
  • 1 tbs chopped ginger
  • 1 ripe pear or apple (about 1 cup)
  • 1 tbs ras el hanout* or other mix of warming spices like cinnamon, cumin, coriander, cardamom, ginger and allspice, or a blend like garam masala.
  • salt to taste
  • 1 tbs coconut oil

Ras el hanout is a Moroccan spice blend that literally means head of the shop. It’s a combination of spices, somewhat like a curry, chosen by the head of the shop. I bought a bunch of them in Morocco and each one is totally unique. It usually has some combination of spices like cardamom, cumin, coriander, cinnamon, nutmeg and ginger. It’s a fun one to play with!

Steps:

  1. Heat coconut oil in soup pot. Add diced onion and a pinch of salt and saute until translucent (about 5 minutes).
  2. Add ginger and spices and cook for 2 minutes.
  3. Add chopped butternut squash (you can leave the peel on to save time and add fiber!)
  4. Add coconut milk and water, bring to a boil and then reduce heat to a simmer.
  5. Add the apple or pear after about 10 minutes.
  6. Cook an additional 5 minutes, until squash and fruit is soft.
  7. Blend. Taste for salt.

Spiced Pumpkin Seeds

  • 1 cup pumpkin seeds
  • 1/4 cup maple syrup
  • pinch of salt
  • pinch of cayenne

Directions:

  1. Preheat oven to 350.
  2. Mix ingredients and place on a baking sheet with parchment paper.
  3. Bake for about 15 minutes. Let cool and then brake up the pieces.

(Thanks to Olivia from the Natural Gourmet Institute for the inspiration for the pumpkin seeds!)