(Culinary.net) Don’t throw out your seeds after this year’s pumpkin carving. This healthy snack is easy to make at home and a fun project to get the kids involved.

Plus, this versatile Roasted Pumpkin Seeds recipe can be modified with any of your favorite seasonings or spices.

Visit Culinary.net to find more quick, simple snacks.

Watch video to see how to make this recipe!

Roasted Pumpkin Seeds

•             Water
• 1 1/2    cups raw pumpkin seeds
• 2          teaspoons sea salt, plus additional for seasoning (optional)
• 2          teaspoons salted butter, melted
• 1          teaspoon garlic powder
• 1          teaspoon paprika

1. In pot over high heat, bring water to boil. Add pumpkin seeds and 2 teaspoons salt; boil 15 minutes. Drain water and spread seeds evenly on paper towels to dry.
2. Preheat oven to 350 F. Line baking sheet with foil or parchment paper.
3. In medium bowl, toss seeds and butter until coated well. Sprinkle with garlic powder, paprika and additional salt, if desired. Spread seeds evenly on baking sheet.
4. Bake 25-30 minutes, or until golden brown and lightly toasted. Stir every 10 minutes.

Source: Culinary.net

(Family Features) The seemingly constant rush of hectic school days and nights often leaves busy families feeling like there’s no time for a homemade meal around the table. However, taking shortcuts that don’t skip out on quality can mean more time together enjoying flavorful dishes without spending hours in the kitchen.

For starters, an easy yet filling breakfast like these Sausage, Egg and Cheese Muffins can help you begin your day the right way while calling for a simple list of ingredients and just a few steps.

Perfect for grabbing on the way out the door to power you through the day or enjoying at home as you manage double duty as parent and best teacher on the block. They’re made with ground turkey sausage, eggs, melty cheddar cheese and Success Tri-Color Quinoa, which is simplified even more by the “boil-in-bag” cooking process. Just add water to a saucepan, drop the convenient BPA-free bag into the water, boil 10 minutes and remove with a fork for a no-measure, no-mess shortcut.

When the dinner bell dings at the end of a long day of learning, feed your family an effortless recipe that allows the oven to do most of the work. The array of flavors and textures in these Vegetable and Rice Power Bowls can bring warmth to your loved ones while requiring little effort.

Sweet and buttery flavors of maple-roasted sweet potatoes, butternut squash and beets pair with the convenience, taste, texture and quality of Success Jasmine Rice, lentils, pumpkin seeds, goat cheese and balsamic vinaigrette for an abundance of flavors that help recharge and refuel with loads of nutrients combined in one comforting dish.

Find more ways to add ease to school day meals at successrice.com.

Sausage, Egg and Cheese Muffins

Total time: 30 minutes
Servings: 16

• 1          bag Success Tri-Color Quinoa
• nonstick cooking spray
• 1          package (9.6 ounces) cooked turkey sausage crumbles
• 2          cups prepared baking mix
• 1          cup cheddar cheese
• 1          cup milk
• 4          whole eggs, lightly beaten
• maple syrup (optional)

1. Prepare quinoa according to package directions. Preheat oven to 400 F. Coat 16 muffin cups with nonstick cooking spray.
2. In large bowl, combine quinoa, sausage, baking mix and cheese. Stir in milk and eggs; blend well.
3. Pour 3/4 cup mixture into each muffin cup.
4. Bake 18-20 minutes.
5. Serve warm with maple syrup, if desired. Refrigerate leftovers.

Substitution: In place of baking mix, substitute 2 cups all-purpose flour plus 1 tablespoon baking powder and 1 pinch of salt.

Vegetable and Rice Power Bowls

Total time: 45 minutes
Servings: 6

• 2          cups chopped butternut squash
• 2          cups chopped sweet potatoes
• 3          tablespoons olive oil, divided
• 1          tablespoon fresh thyme leaves
• 1          tablespoon maple syrup
• 1/4       teaspoon salt
• 1/4       teaspoon pepper
• 2          cups peeled, chopped beets
• 2          bags Success Jasmine Rice
• 4          cups mixed greens
• 1          can (15 ounces) brown lentils, drained and rinsed
• 1/2       cup crumbled goat cheese
• 1/3       cup pumpkin seeds
• 1/2       cup prepared balsamic dressing

1. Preheat oven to 400 F. In large bowl, toss together butternut squash, sweet potatoes, 2 tablespoons oil, thyme, maple syrup, salt and pepper. Arrange in single layer on parchment paper-lined baking sheet.
2. In same bowl, toss beets with remaining oil until well coated; add to baking sheet with butternut squash and sweet potatoes. Bake 30-35 minutes, or until golden brown and tender.
3. Prepare rice according to package directions; divide among six bowls. Top each with greens, roasted vegetables, lentils, goat cheese and pumpkin seeds. Drizzle with balsamic dressing.

Source: Success Rice

(Family Features)With more time spent in the kitchen, people are increasingly looking to different ingredients for inspiration. That includes seafood – sales of canned and frozen seafood are 37% higher than last year, according to IRI Worldwide.

If you’re not familiar with buying and cooking seafood, there’s nothing to fear. Frozen seafood is an affordable, nutritious and sustainable protein that can earn a spot in your kitchen. Good food pioneers chef Nora Pouillon, a James Beard Lifetime Achievement Award winner, and her daughter, Blue Circle Foods product director Nina Damato, offer these recommendations for sustainable frozen seafood, from defrosting techniques to cooking tips and seasonal pairings.

Why buy frozen?
Frozen seafood is just as high quality as fresh since modern techniques like flash-freezing preserve fish moments after it is caught. Stores generally carry a larger selection of frozen fish and it’s typically less expensive than fresh seafood. Because frozen fish keeps longer, you can find greater variety and more sustainable options. Plus, it’s convenient – use exactly the portion you need and save the rest for later – making it perfect for meal planning. 

What about taste?
When done right, freezing locks in flavor and nutrients, so you can enjoy frozen fish that’s every bit as delicious as when it was caught.

How long will it last?
Frozen fish is safe indefinitely, but for best quality, the USDA recommends using frozen fish within 3-8 months after purchase.

How can you thaw frozen fish safely?
If you know you’ll be serving fish, pop frozen fillets in the fridge the night before or the morning you plan to cook them.

How can you cook directly from frozen?

1. Preheat your oven to 375 F.
2. Remove frozen fillets from packaging and rinse under cold water. Pat dry with a paper towel.
3. Arrange fillets on a baking sheet. Brush lightly with oil on all sides and season with salt and pepper, to taste. Bake 25-30 minutes, or until fish is tender and flakes easily.

How should you season frozen fish?
Salt and pepper can enhance seafood’s flavor. If you’re feeling bold, a simple glaze or a crust of seasonings can elevate your fish to the next level.

What pairs well with frozen fish?
Frozen fish is a versatile protein that plays well with many recipes. Fatty fish like salmon brings out the flavors in seasonal veggies including zucchini and summer squash, while leaner fillets like cod can be breaded or used in tacos.

Fish also pairs excellently with a variety of wines. The trick is to serve delicate fish with light wines and heartier fish with richer, more substantial wines. If you’re in the mood for salmon, try Pouillon’s Pumpkin Seed Crusted Salmon. This recipe also works well with cod and can be served with a rosé for a tasty seasonal pairing.

To learn more about frozen seafood and purchase sustainable fish, visit bluecirclefoods.com.

Pumpkin Seed Crusted Salmon

Recipe courtesy of chef Nora Pouillon

• 2          cups frozen sweet corn
• 1          can (4 ounces) black beans, rinsed and drained
• 1          red bell pepper, diced
• 1/4       cup cilantro, chopped
• 1 1/2    teaspoons ground cumin
• 1/2       teaspoon smoked chili (optional)
• salt, to taste
• pepper, to taste
• 1          cup pumpkin seeds
• 4          teaspoons pumpkin seed oil or olive oil
• 2          tablespoons sliced scallions
• 2          Blue Circle Frozen Atlantic Salmon Fillets

1. Preheat oven to 375 F.
2. Mix corn, black beans, bell pepper, cilantro, ground cumin and smoked chili, if desired. Season with salt and pepper, to taste. Spread onto baking dish.
3. In blender, pulse pumpkin seeds, oil, sliced scallions and salt and pepper, to taste, until paste forms.
4. Coat frozen salmon fillets with pumpkin seed paste.
5. Place fillets in baking dish on top of black bean and corn salad. Bake 25-30 minutes.

Photo courtesy of Getty Images (salmon on ice)

Source:  Blue Circle Foods

(Family Features) Whether you’re a casual exerciser, a professional athlete or just looking for a nutritious breakfast, kick off your day with protein-packed recipes.

As an expert in the nutritional needs of professional athletes, Megan Chacosky, chef and registered dietitian for the U.S. Ski & Snowboard Team, stresses the importance of protein in any fitness enthusiast’s diet. Protein helps build, maintain and repair muscles while increasing energy and endurance, which can help strengthen the body and avoid injuries. Adding a protein beverage like Rockin’ Protein, made from fresh Shamrock Farms milk with up to 30 grams of protein per serving, into healthy breakfast recipes is one way to increase the protein level and nutritional benefits of your breakfast.

These recipes are quick to prep for grab-and-go mornings to start your day with proper nutrition. To learn more, visit rockinprotein.com.

Chocolate-Hazelnut Granola

Servings: 30

• 1          bottle (12 ounces) Chocolate Rockin’ Protein Builder
• 12        cups rolled oats
• 1/2       cup maple syrup
• 3/4       cup oil
• 2          cups roasted hazelnuts
• 1/2       cup raw pumpkin seeds
• 1/2       cup raw sunflower seeds
• 1/2       cup dark chocolate chips

1. Heat oven to 325° F.
2. In large bowl, combine protein builder, rolled oats, maple syrup, oil, hazelnuts, pumpkin seeds and sunflower seeds; mix until oats, hazelnuts and seeds are coated. On baking sheet, spread granola in thin layers and bake until golden brown, about 45 minutes, stirring every 10-15 minutes.
3. Cool completely then sprinkle in chocolate chips and serve with yogurt, on smoothie bowl or as cereal.

Nutritional information per serving: 295 calories; 32 g carbohydrates; 7.5 g protein; 16 g fat; 6 g sugar.

Blueberry Cornbread Muffins

Servings: 12 muffins

• 1          cup cornmeal
• 1          cup flour
• 1/4       cup sugar
• 2          teaspoons baking powder
• pinch of salt
• 1          cup fresh blueberries
• 1          egg
• 1          cup Vanilla Rockin’ Protein Builder
• 6          tablespoons vegetable oil
• 1          lemon, juiced

1. Heat oven to 400° F. Line muffin tin with 12 paper or foil muffin liners and set aside.
2. In medium bowl, combine cornmeal, flour, sugar, baking powder and salt; once mixed, toss in blueberries to coat.
3. In separate bowl, combine egg, protein builder, oil and lemon juice. Pour liquid ingredients into dry mix and stir until just combined. Divide into lined muffin tins and bake until golden brown, about 20-25 minutes.

Nutritional information per serving: 245 calories; 25 g carbohydrates; 5 g protein; 15 g fat; 6 g sugar.

Source: Rockin’ Protein