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French Toast Pumpkin Seeds

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Gerbs French Toast flavored Pumpkin Seeds on Vanilla yogurt

Roasted pumpkin seeds make a great snack all year long, especially in the fall and around Halloween when you can use fresh pumpkins to carve &  core for their seeds. We put this easy recipe together after my oldest son Nicolas wanted something crunchy & sweet to accompany his vanilla yogurt one morning. I had these ingredients on hand, and did my best to document as I went, you can change or swap out different items, like sunflower instead of pumpkin seeds, dried cinnamon apple cubes, or add a small amount of powdered cayenne pepper if you want a kind of Jamaican sweet heat, based upon individual taste.

Gerbs French Toast Flavored Pumpkin Seeds, enjoy at room temperature or if you made several batches have them warm (which was our favorite).

Preparation Timeframe

Cooking Preparation to make Gerbs French Toast flavored pumpkin seeds

Ingredients

6 simple ingredients needed for Gerbs French Toast flavored pumpkin seeds.

  • 1 ½ cups pumpkin seeds
  • 3 tablespoons butter (salt), melted
  • 1 teaspoon ground cinnamon
  • 1 teaspoon pure vanilla extract
  • ¼ teaspoon powdered sea salt
  • 2 tablespoons white sugar

Directions

Preheat the oven to 300 degrees F (150 degrees C). Line a heavy duty baking sheet with parchment paper.

Parchment paper layed out carefully onto heavy duty baking sheet.

Place pumpkin seeds into a large bowl. Melt butter over medium heat, whisk in ground cinnamon, pure vanilla extract, and salt together in a small sauce pan; set aside and let cool for 5 minutes. Pour mixture over pumpkin seeds and toss until evenly coated. Spread seeds in a single layer on the prepared baking sheet.

Melting butter in medium sauce pan.

Bake in the preheated oven, stirring occasionally, until seeds are light golden brown, about 40 minutes depending upon oven condition.

Layer pumpkin seeds in single layer on baking sheet.

Remove from the oven; sprinkle sugar over warm seeds and stir until evenly coated.

Warm pumpkin seeds tossed in powdered pure cane sugar.

Enjoy Gerbs French Toast Pumpkin Seeds

Vanilla Ice Cream

Greek Yogurt

Summer Fruit Salad

Trail Mix

Pancakes


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 French Toast Pumpkin Seeds
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Servings
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Gerbs Fried Green Tomatoes

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Gerbs Fried Green Tomatoes

Summer vegetables are right around the corner, home gardens and the bountiful farmers markets across the region, give you so many options! When these tomatoes are frying, Galen and I can close our eye’s and we are transported back to Dennisport Cape Cod, in a small cottage on the beach, the sound of waves, fresh percolated coffee, bacon, eggs, and our mother Lorraine frying a fresh batch of Green Tomatoes (she also did Zucchini Flowers)! Printable recipe images at the bottom.

Ingredients:

  • 4 large Green Tomatoes
  • 2 Eggs (substitute with Flax Egg)
  • 1/2 cup Milk (substitute flax milk)
  • 1 cup Gerbs All-Purpose Flour
  • 1/2 cup Gerbs Super 5 Seed Meal
  • 1/2 cup Gerbs Breadcrumbs
  • 2 teaspoons Gerbs Himalayan Sea Salt
  • 1/4 teaspoon Gerbs Ground Black pepper
  • Pinch Gerbs Rosemary Garlic Seasoning
  • ¼ cup Parmesan Cheese (optional)
  • 1 quart Sunflower/Pumpkin Oil

Directions:

  • Slice tomatoes 1/2 inch thick. Do not include ends. Place on large board and coat with sea salt to extract natural juices, let stand 10 minutes.
  • Whisk eggs and milk together in a medium-size bowl.
  • Sift flour onto a large plate, set aside. Mix Super Seed Meal, breadcrumbs, rosemary garlic mix, salt & pepper on another plate. Dip tomatoes into flour to coat. Then dip the tomatoes into milk and egg mixture. Dredge in breadcrumbs to completely coat.
  • In a large cast iron skillet, pour sunflower oil (enough so that there is 1/2 inch of oil in the pan) and heat over a medium-high heat. Place tomatoes into the frying pan 5 or 6, depending on the size of your skillet. Overcrowding your skillet, allowing tomatoes to touch will decrease temperature and likelihood of getting a good crust. When the tomatoes are browned fork flip and fry them on the other side. Remove fried tomatoes and place on paper towels. Top with Parmesan cheese (optional).


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 Gerbs Fried Green Tomatoes
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Servings
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Chicken Tortilla Soup

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It’s no secret that the Nutrition Moms are fairly obsessed with Gerbs Chipotle Pumpkin Seeds! They are so flavorful and tons of fun to play with in the kitchen.  After creating an AMAZING spin on guacamole, we started dreaming up new ways to cook with these tasty seeds. So, we challenged our talented nutrition intern, Ciara, with making an allergy-friendly tortilla soup featuring the pumpkin seeds. She did NOT disappoint! This delicious soup is quick, nutritious and can easily be made vegetarian by omitting the chicken and swapping in vegetable broth.
To our surprise, the pumpkin seeds not only added a great kick of spice but they also gave the soup a “creamy” thickness. It is incredibly satisfying! Pumpkin seeds are a great source of fiber, protein and healthy fats, which help us to stay full longer. This recipe is a winner!

Print Recipe
 Gerbs' Chicken Tortilla Soup
This delicious soup is easy, filling and nutritious!
Course Main Course
Prep Time 15 minutes
Cook Time 30 minutes
Servings
people
Ingredients
  • 1 tbsp olive oil
  • 1/4 cup Gerbs Chipolte Seasoned Pumpkin Seeds
  • 1 medium onion, diced
  • 1 clove garlic, minced
  • 1, 15oz can black beans, drained and rinsed
  • 1, 15oz can diced tomatoes, with juice
  • 2 cups cooked chicken, shredded rotisserie chicken works well!
  • 1 cup corn tortilla chips
  • 1 cup canned or frozen corn
  • 1 ripe avocado, sliced
  • 1 lime, cut into wedges
  • 6 cups chicken or vegetable broth
Course Main Course
Prep Time 15 minutes
Cook Time 30 minutes
Servings
people
Ingredients
  • 1 tbsp olive oil
  • 1/4 cup Gerbs Chipolte Seasoned Pumpkin Seeds
  • 1 medium onion, diced
  • 1 clove garlic, minced
  • 1, 15oz can black beans, drained and rinsed
  • 1, 15oz can diced tomatoes, with juice
  • 2 cups cooked chicken, shredded rotisserie chicken works well!
  • 1 cup corn tortilla chips
  • 1 cup canned or frozen corn
  • 1 ripe avocado, sliced
  • 1 lime, cut into wedges
  • 6 cups chicken or vegetable broth
Instructions
  1. Add pumpkin seeds to food processor (or blender) and blend until fine. Add 1 tbsp of water to the food processor and blend until it becomes a smooth paste. Set aside.
  2. Heat oil to a large heavy-bottom pot or dutch oven and sauté onions and garlic on low/ medium heat for about 5 minutes, stirring constantly.
  3. Add 1/2 cup of broth and pumpkin seed paste to the pot, sauté for another 5 minutes, continue to stir.
  4. Add tomatoes, chicken, beans, corn, and remaining chicken broth. Stir well, cover and let cook for 15-20 minutes on medium heat.
  5. Ladle soup into soups, serve with tortilla chips, lime wedges and sliced avocado.
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Apple-Cranberry Crisp

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It’s almost Thanksgiving! Whether you suffer from allergies or you’re hosting a guest with allergies, holidays and other social events can be stressful. To help, we’ve created some great resources on Gerbs’ Allergy Hub, including a Guide to Hosting a Gluten-Free Thanksgiving.

 

This downloadable resource contains a sample menu (with links to recipes) as well as useful tips for hosting a safe gathering. Did you know that November is gluten-free diet awareness month?

Cooking and eating without gluten can be tricky. Thankfully, awareness of the diet has grown in recent years and consequently, there are more gluten-free products available than ever before. Gerbs entire line of products are gluten-free- and, they are adding new, delicious products to the line-up including snack mixes, bread crumbs, pumpkin seed butter and FLOUR. Just in time for the holidays!

I know all of our gluten-free friends out there are especially excited about the flour because baking can be one of the biggest challenges! We’re excited to test out the new products and will be coming up with some fun new recipes for you soon!

One Thanksgiving favorite at our house is Apple Crisp. Fortunately, with a few slight tweaks, apple crisp can easily be made gluten-free. One trick us to use Gerbs Chia Seed Powder as a thickening agent, in place of flour. Have you tried this? We absolutely LOVE using Chia Seed Powder as a thickener in recipes- and, it’s a great way to sneak in some added omega-3s, protein and fiber- a win all around! Check out our Apple-Cranberry crisp recipe below and let us know what you think!

Print Recipe
 Apple-Cranberry Crisp
This recipe screams fall and would be the perfect ending to your Thanksgiving dinner. Using Gerbs gluten-free oats will ensure that your entire family can enjoy!
apple-cranberry crisp
Course Dessert
Prep Time 10 minutes
Cook Time 35 minutes
Servings
servings
Ingredients
  • 6 large Apples, peeled & cored
  • 1/2 cup brown sugar, divided
  • 1/2 tsp Gerbs Cinnamon
  • 1 Tablespoon Gerbs Chia Seed Powder
  • 1/3 cup Gerbs Dried Cranberries
  • 1.5 cups Gerbs Rolled Oats
  • 1/3 cup Roasted Unsalted Gerbs Pumpkin Kernels
  • 2 Tablespoon Butter, melted & cooled
  • 1 tsp canola or avocado oil
Course Dessert
Prep Time 10 minutes
Cook Time 35 minutes
Servings
servings
Ingredients
  • 6 large Apples, peeled & cored
  • 1/2 cup brown sugar, divided
  • 1/2 tsp Gerbs Cinnamon
  • 1 Tablespoon Gerbs Chia Seed Powder
  • 1/3 cup Gerbs Dried Cranberries
  • 1.5 cups Gerbs Rolled Oats
  • 1/3 cup Roasted Unsalted Gerbs Pumpkin Kernels
  • 2 Tablespoon Butter, melted & cooled
  • 1 tsp canola or avocado oil
apple-cranberry crisp
Instructions
  1. Preheat oven to 350 degrees. Coat an 8 x 8 inch baking dish with butter or cooking spray.
  2. Using a fork, combine 1/4 cup brown sugar, chia seed powder and cinnamon in a bowl. Add cubed apples and dried cranberries and toss to coat. Place apple mixture in bottom of prepared baking dish.
  3. In a separate bowl combine oats, remaining 1/4 cup brown sugar, pumpkin kernels, butter and oil. Toss well. Spoon onto apple mixture.
  4. Bake at 350 for 35 minutes or until apples are tender and topping is golden brown. Enjoy topped with a scoop of vanilla ice cream, frozen yogurt or your favorite non-dairy whipped topping!
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Thinking Outside the [Lunch] Box- Part I

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It’s back to school and that means, back to packed lunches! Lunchtime can be a huge struggle for all families, especially families coping with food allergies. Creativity is the name of the game when it comes to packed lunches. The school year is long and lunch can get boring! We are here to help, with some interesting, kid-friendly ideas. To keep things fun, we love bento-box style lunch containers for a few reasons:

  1. They keep foods separate- this is a big deal for many kids!
  2. They help remind us to pack a variety of food groups. If you think of each section as a food group, you’re sure to pack a well-balance meal.
  3. They encourage you to think beyond the sandwich and get creative.

Bento-style lunches are all the rage, so the ideas on the internet are endless. If you type “kids bento box lunch” on Pinterest or into Google, you’re sure to find ideas that can last all year long. When packing a lunch, whether it’s a bento-style lunch or a regular brown bag lunch, focus on foods that will help keep the kids full, focused and ready-to-learn. Foods containing protein, healthy fats, and fiber do the trick.

Part I of this two part video series includes a fun recipe for a wild rice salad that kids LOVE! It’s full of fall flavors, like apples, cranberries and butternut squash. It contains all of the focus foods listed above: fiber (from the butternut squash, apple and fiber-rich whole grain rice), protein (from the seeds and cheese) and healthy fats (from the olive oil and seeds) Check out the video and recipe below!

How do you think outside the [lunch] box?


Print Recipe
 Wild Rice Harvest Bowl
This delicious whole-grain salad combines all of the great flavors of fall! It makes a beautiful side dish and works well in packed lunches!
Servings
Ingredients
Salad
  • 1/2 cup Gerbs Wild Black Rice
  • 1/2 cup Gerbs Whole Grain Basmati Rice
  • 2 cups Water or Vegetable Broth
  • 3 cups butternut squash peeled and diced
  • 1/2 Lg. Red Apple cored and diced
  • 1 Tablespoon olive oil
  • 1/2 cup Gerbs unsalted, roasted sunflower and pumpkin kernels
  • 1/2 cup Gerbs Dried Cranberries
  • 3 Tablespoons Fresh Parsley chopped
  • 3 oz. cheddar cheese cubed (optional)
  • Salt & Pepper to taste
Dressing
  • 1/2 cup olive oil
  • 1/3 cup Apple Cider Vinegar
  • 1/3 cup 100% Apple Juice
  • 1 clove garlic minced
  • 1 Tablespoon maple syrup
  • 1 teaspoon Gerbs Italian Seasoning
  • Salt & Pepper to taste
Servings
Ingredients
Salad
  • 1/2 cup Gerbs Wild Black Rice
  • 1/2 cup Gerbs Whole Grain Basmati Rice
  • 2 cups Water or Vegetable Broth
  • 3 cups butternut squash peeled and diced
  • 1/2 Lg. Red Apple cored and diced
  • 1 Tablespoon olive oil
  • 1/2 cup Gerbs unsalted, roasted sunflower and pumpkin kernels
  • 1/2 cup Gerbs Dried Cranberries
  • 3 Tablespoons Fresh Parsley chopped
  • 3 oz. cheddar cheese cubed (optional)
  • Salt & Pepper to taste
Dressing
  • 1/2 cup olive oil
  • 1/3 cup Apple Cider Vinegar
  • 1/3 cup 100% Apple Juice
  • 1 clove garlic minced
  • 1 Tablespoon maple syrup
  • 1 teaspoon Gerbs Italian Seasoning
  • Salt & Pepper to taste
Instructions
  1. Cook rice per package instructions. Feel free substitute 3 cups of cooked leftover rice or prepare rice in advance.
  2. Preheat oven to 400 degrees. Line a half sheet pan with foil then spray with nonstick spray or coat lightly with oil. Add butternut squash cubes, 1 Tablespoon olive oil, salt, and pepper then toss to evenly coat. Roast for 20-25 minutes, or until squash is tender, stirring halfway through. Set aside to cool. This step can also be done in advance.
  3. In a large bowl combine cooked rice, cooled butternut squash, apples, cheese, seeds, and cranberries.
  4. Combine dressing ingredients in a bowl or jar with a tight fitting lid then whisk or shake to combine. Taste then add more salt, pepper, or seasoning if desired.
  5. Pour 1/2 of dressing onto salad and stir to coat. Add more dressing, if desired. Enjoy!
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A Healthy Kick of Flavor

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As a dietitian and self-proclaimed foodie, I take eating very seriously. While it is important that I serve my family a variety of healthy foods, it is equally important that they enjoy those foods. Otherwise, all of that nutrition goes straight into the garbage and I end up with very healthy trash! Not good.

Over the years, I have developed a few tried and true tricks that amp up the flavor of my cooking while keeping an eye on fat and salt.

1.) Always keep citrus fruit on hand. 

Citrus fruit, especially lemons and limes, add an instant flavor boost and freshness to most dishes. Zesting the fruit adds an even more potent flavor. In my kitchen, citrus fruits find their way into most salad dressings, marinades and sauces.

2.) Buy produce that is in season (and local, when possible!) 

Freshly picked produce tastes much better than produce that was picked before its peak. Now that it’s summer in New England, I take full advantage of local, fresh fruits and vegetables. They taste great, offer fabulous nutrition and can be enjoyed without added salt and fat.

3.) Use plenty of herbs and spices. 

In addition to wonderful flavor and freshness, herbs- both fresh and dried-offer delicious health benefits. Herbs and spices are particularly high in polyphenols. Polyphenols are plant compounds that can protect us from a variety of diseases such as cancer, diabetes, Alzheimer’s and heart disease. And, there is evidence that dried herbs are even more potent protectors because they contain higher concentrations of polyphenols.

Gerbs offers a wide variety of allergy-friendly herbs, spices, chili powders and seasoning blends. We use Gerbs herbs and spices to make a homemade taco seasoning. My family absolutely LOVES tacos so they are a regular on our dinner table. I make a double batch of this seasoning and store it in an empty spice jar, that way we always have it on-hand for taco night.

Homemade taco seasoning is a great idea for families that may need to avoid gluten. Prepared taco seasonings often have hidden gluten (used to keep the spice blend from sticking together.) Making your own gives you control over all the ingredients so you can be sure it’s safe for the whole family.

Print Recipe
 Gerbs Chipolte Taco Seasoning
Make a double batch of this seasoning to keep on hand when a taco craving strikes! The recipe makes approximately 1/4 cup of seasoning.
Prep Time 5 minutes
Servings
Ingredients
  • 1 tbsp Chili Powder mild
  • 1/2 tsp Gerbs Chipolte Powder
  • 1/2 tsp Gerbs Onion Powder
  • 1/2 tsp Gerbs Garlic Powder
  • 2 tsp Gerbs Cumin Powder
  • 1/2 tsp Gerbs Oregano
  • 1 tsp Gerbs Black Peppercorn freshly ground
  • 1 tsp Gerbs Himalayan Salt freshly ground
Prep Time 5 minutes
Servings
Ingredients
  • 1 tbsp Chili Powder mild
  • 1/2 tsp Gerbs Chipolte Powder
  • 1/2 tsp Gerbs Onion Powder
  • 1/2 tsp Gerbs Garlic Powder
  • 2 tsp Gerbs Cumin Powder
  • 1/2 tsp Gerbs Oregano
  • 1 tsp Gerbs Black Peppercorn freshly ground
  • 1 tsp Gerbs Himalayan Salt freshly ground
Instructions
  1. Combine all ingredients. Store in air-tight container.To use: After browning meat, add 2 tablespoons of seasoning mix and 1, 8 oz. can of tomato sauce per pound of meat. Cook additional 10 minutes on medium heat to combine flavors and thicken sauce.
Recipe Notes
Shop for your ingredients!

Onion Powder

Garlic Powder

Himalayan Sea Salt

Black Peppercorns

Cumin Powder

Chipotle Pepper Powder

Oregano

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Grillin’ Up Something Special for the Dads!

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Sun. Long, lazy days. Vacation. Farmer’s markets. There is a lot to love about summer. And, let’s not forget one of the very best things about summer: cooking on the grill! As a busy parent, there is no easier way to get a healthy, delicious meal on the table fast- and, with minimal clean-up. Honestly, the grill doesn’t just make mealtime easier- it makes our whole evening/bedtime routine run more smoothly. AMEN!

From a nutrition perspective, grilling is a fantastic cooking method. It requires little, if any, added fat and it offers endless versatility. With a little creativity, you can grill almost anything! There are the obvious choices- like meat and chicken- but fish, tofu, vegetables and homemade pizza are all delicious when cooked on the grill. That said, as the season goes on, it can be easy to fall into a grilling rut. But fear not, Gerbs has you covered with a variety of fun seasoning mixes and spices to keep the grilling season interesting all summer long.  Here’s some tasty, healthy grilling inspiration:

  1. Grilled Fish Tacos! Sprinkle some Gerbs Key West Jumpin’ Jivin’ Seasoning on salmon or tuna, grill it up and serve with corn tortillas, fresh veggies, avocado and your favorite taco sauce.
  2. Gerbs Canadian Steakhouse Seasoning is delicious on just about anything. Try it on a lean cut of meat, such as a pork tenderloin. It also makes an outstanding marinade!
  3. Make the entire meal on the grill! Use Gerbs Vegetable’s Friend Seasoning blend to kick your grilled veggies up a notch. Just cut up your favorite summer vegetables, toss in a bit of olive oil and sprinkle with Vegetable’s Friend.

And, if you are looking for a new twist on traditional favorite, you’ve got to try our Sweet n’ Spicy Cranberry Turkey Burger recipe, below.

Another thing I love about grilling season, is the memories it evokes and helps create. There is something very social and nostalgic about cooking out. I have countless childhood memories of my father firing up the grill on a warm summer night. To this day, when I see my Dad standing at the grill, I feel like a kid again. As my own kids grow, I know that they, too will create similar memories to cherish. Cheers to the amazing Dads behind the Gerbs Nutrition Moms!

With Father’s Day just around the corner, Gerbs wants to celebrate Dads and grilling season. Comment on this blog post and tell us which spice is essential to your grilling season and you’ll be entered to win a cool Step n Store Toolbox filled with Gerbs Spices!

Print Recipe
 Sweet n' Spicy Cranberry Turkey Burgers
Sweet homemade cranberry barbecue sauce and Gerbs spicy cajun seasoning make these turkey burgers truly special! Your whole family will enjoy this delicious (and healthy!) alternative to traditional burgers.
Course Main Course, Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Servings
burgers
Ingredients
Burgers
  • 1 lb lean (93%) ground turkey
  • 1/2 cup zucchini grated and drained of excess water
  • 1 tsp Gerbs Cajun Seasoning
  • 4 Whole Grain or Gluten-Free Hamburger Buns
Cranberry Barbecue Sauce
  • 1/2 cup Gerbs Dried Cranberries
  • 3/4 cup 100% Cranberry Juice divided
  • 6 oz. tomato paste
  • 1 T maple syrup, honey or agave
  • 1 T Apple Cider Vinegar
  • 2 T Worcestershire or Tamari Sauce
  • 1/2 tsp Gerbs Onion Powder
  • 1/2 tsp Gerbs Garlic Powder
  • 1/4 tsp Smoked paprika
  • 1/2 tsp Gerbs Himalayan Salt
Course Main Course, Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Servings
burgers
Ingredients
Burgers
  • 1 lb lean (93%) ground turkey
  • 1/2 cup zucchini grated and drained of excess water
  • 1 tsp Gerbs Cajun Seasoning
  • 4 Whole Grain or Gluten-Free Hamburger Buns
Cranberry Barbecue Sauce
  • 1/2 cup Gerbs Dried Cranberries
  • 3/4 cup 100% Cranberry Juice divided
  • 6 oz. tomato paste
  • 1 T maple syrup, honey or agave
  • 1 T Apple Cider Vinegar
  • 2 T Worcestershire or Tamari Sauce
  • 1/2 tsp Gerbs Onion Powder
  • 1/2 tsp Gerbs Garlic Powder
  • 1/4 tsp Smoked paprika
  • 1/2 tsp Gerbs Himalayan Salt
Instructions
  1. Soak dried cranberries in ½ cup cranberry juice for 30 minutes.
  2. In a blender or food processor, combine cranberries/juice mixture with remaining ingredients and blend until smooth.
  3. Transfer ingredients into a medium saucepan and cook on medium heat, stirring consistently, for 15 minutes. If mixture is too thick, add water (1 tablespoon at a time) to desired thickness.
  4. Adjust salt and syrup/honey to taste. Set aside to cool.
  5. Mix grated zucchini, Cajun seasoning and ground turkey until fully combined.
  6. Form turkey mixture into 4 equal patties.
  7. Prep grill with vegetable oil or cooking spray. Grill burgers on medium heat for 5 minutes per side or until well-done.
  8. Serve each burger topped with cranberry barbecue sauce, lettuce and tomato.
Recipe Notes

Shop for your ingredients! 

Cajun Style Seasoning

Dried Sweetened Cranberries

Onion Powder

Garlic Powder

Himalayan Sea Salt

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Gluten Free Berry Chia Crisp

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May is Celiac Awareness Month, and the theme this year is “What I Wish You Knew.” This holds special importance to me because my niece Jackie lives with Celiac Disease, and I have seen firsthand out tough it can be both on Jackie and on my sister’s entire family. You can imagine how excited Jackie was when I told her about becoming a Gerbs Nutrition Mom!

 

Here’s what you need to know about Celiac Disease:

Symptoms of Celiac Disease are triggered by consuming gluten, a protein found in wheat, barley and rye. People with Celiac Disease also need to avoid many brands of oatmeal on the market due to cross contamination. And that’s why Gerbs is such a saving a grace for folks with Celiac – because there is zero chance of cross contamination with Gerbs…aka peace of mind.

When people with Celiac Disease consume gluten, their immune system responds by damaging the villi of the small intestine. This hinder’s the body’s ability to absorb nutrients, which can lead to nutrient depletion.

Celiac disease puts people at risk for all kinds of nasty stuff: anxiety, additional autoimmune diseases, osteoporosis, thyroid disease, intestinal damage and even certain cancers. The scary part?  It’s estimated that 83% of the people with Celiac Disease in the US are not diagnosed yet or are misdiagnosed.

But for those few who are properly diagnosed, like my niece Jackie, the only thing they have to do is avoid gluten. Plain and simple! Clear as day! Right? NOPE. Not right. It’s way more complicated than that.

Gluten is hidden in many products – cross contamination is a huge culprit and even beauty products like lip gloss could trigger a response. Many restaurants can’t guarantee a gluten free experience, and with so many people choosing to avoid gluten for reasons other than Celiac Disease, the growing trend is making cross contamination an even bigger concern because many companies are trying to offer “gluten-free” foods but are not trained in food safety. Sigh…

I asked Jackie what she wished people knew about Celiac Disease. She said, “It’s stressful to eat out with my friends because a lot of places still don’t have gluten free even though it’s becoming more common.” Jackie is 18-years-old and stressed out about eating at restaurants. As her auntie it makes my heart sink to hear that. And as a registered dietitian, it fuels my passion to provide nutrition guidance to those living with food allergies, like many of you.

That’s why Sheri and I developed this new recipe – just in time for Memorial Day. It’s a berry chia crisp using Gerbs chia seeds, gluten-free oatmeal, and cinnamon. It also uses gluten-free flour, beautiful fresh berries, and lemon zest.

I had a blast cooking this today with my two little ones. My toddler was especially happy about it!

The combination of berries and chia seeds give this “special treat” a boost of omega-3 fatty acids and powerful antioxidants. That’s something I can certainly appreciate!

This colorful recipe would be a perfect addition to your Memorial Day celebration later this month. And I can tell you from experience – those living with Celiac Disease will be oh so happy to celebrate with you!

ENJOY!


Print Recipe
 Gluten Free Berry Chia Crisp
Course Dessert
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Servings
approximately
Ingredients
  • 4 cups fresh berries (I used blackberries and blueberries)
  • 1/4 cup Gerbs Chia Seeds
  • Juice of one lemon
  • 2 tbspn lemon zest
  • 2 tbspn maple syrup
  • 1/2 cup Gerbs Rolled Oats
  • 2 tbspn brown sugar packed
  • 1/4 cup Gluten Free Flour
  • 2 tbspn Gerbs unsalted, roasted sunflower kernels
  • 1/4 tspn Gerbs Cinnamon
  • 4 tbspn cold butter or you could use applesauce to sub for the butter
Course Dessert
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Servings
approximately
Ingredients
  • 4 cups fresh berries (I used blackberries and blueberries)
  • 1/4 cup Gerbs Chia Seeds
  • Juice of one lemon
  • 2 tbspn lemon zest
  • 2 tbspn maple syrup
  • 1/2 cup Gerbs Rolled Oats
  • 2 tbspn brown sugar packed
  • 1/4 cup Gluten Free Flour
  • 2 tbspn Gerbs unsalted, roasted sunflower kernels
  • 1/4 tspn Gerbs Cinnamon
  • 4 tbspn cold butter or you could use applesauce to sub for the butter
Instructions
  1. Preheat oven to 350 degrees. Combine berries, chia seeds, lemon juice, lemon zest and maple syrup in a bowl. Mix well and set aside.Combine the rest of the ingredients and cut in cold butter using a fork or a food processor until crumbly.Coat an 8x8 baking dish with cooking spray. Add filling, followed by topping.Bake for 30 minutes or topping is golden brown.Let cool for at least 5 minutes before serving
Recipe Notes

Shop for your ingredients!

Rolled Oats: https://www.mygerbs.com/product-category/grains-oats/

Cinnamon: https://www.mygerbs.com/shop/cinnamon-powder/

Chia Seeds: https://www.mygerbs.com/product-category/seeds/black-chia-seeds/

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A Spring Treat- and a lesson in moderation

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Parenting during the holidays is never easy. Everywhere you turn, there are sugar-laden treats tempting your little ones and undermining your efforts. With Easter and Passover just around the corner, it’s a good time to share some tips for teaching your children how to indulge wisely. As a dietitian and mom, I believe that the key to raising healthy eaters is moderation. Here is how my family practices moderation, so we can indulge in occasional treats (like the Spring Sunflower Cups, below!) without worry.

Everyday foods are healthy foods.

Making the healthy choice an easy choice is important- for kids and parents! In my house, this starts with meal planning and keeping plenty of nutritious options on hand. We stock our refrigerator with washed, sliced fruits and vegetables that the whole family can easily enjoy. The pantry is filled with snack-sized portions of dried fruit, pumpkin or sunflower seeds and whole-grain crackers.

Avoid using food as a reward or punishment.

It can be tempting to use food to encourage or discourage behavior but it’s not a great idea. Rewarding with treat foods simply puts that food on a pedestal and increases your child’s desire for it. Keeping a neutral attitude about all foods will help kids learn moderation and decrease the chances that they will become adults who are constantly “rewarding” themselves with food.

Be a good role model.

What happens when YOU overeat? As parents, our actions speak louder than our words. Eat a healthy, well-balanced diet and try not to show signs of guilt or make a big deal out of your own indulgences. We are all human and food is something to be enjoyed, not vilified.

When it’s time to indulge- choose wisely! 

When it is time for a little treat, be sure it is something truly delicious! These simple, allergen-friendly Spring Sunflower Cups are the perfect addition to your springtime celebrations.  Naturally portion-controlled and made with high-quality Gerbs Dark Chocolate and Homemade (or store bought) Sunflower butter, they are worth the splurge!


Print Recipe
 Spring Sunflower Cups
These delicious, no-bake, allergen-friendly treats are the perfect addition to your spring celebrations! The key to this recipe is creating a "piping bag" using 2 gallon-size plastic bags. Check out our no-fuss tips for clean piping!
Course Dessert
Prep Time 10 minutes
Servings
Sunflower Cups
Ingredients
  • 2.5 cups Gerbs Dark Chocolate Chips 2.5 cups = 1 lb bag Gerbs' chocolate chips
  • 1 cup Sunflower Seed Butter
  • 1/4 cup Gerbs Sunflower Seeds (for garnish)
Materials
  • 2 gallon-size plastic bags
  • 40 mini cupcake liners
Course Dessert
Prep Time 10 minutes
Servings
Sunflower Cups
Ingredients
  • 2.5 cups Gerbs Dark Chocolate Chips 2.5 cups = 1 lb bag Gerbs' chocolate chips
  • 1 cup Sunflower Seed Butter
  • 1/4 cup Gerbs Sunflower Seeds (for garnish)
Materials
  • 2 gallon-size plastic bags
  • 40 mini cupcake liners
Instructions
  1. Heat chocolate in microwave-safe bowl for 2 minutes or until melted smooth. Let cool slightly.
  2. Place cupcake liners on a cookie sheet.
  3. Line two tall glasses with a gallon-size plastic bag. Scoop all of sunflower butter into one bag and 1/2 of the melted chocolate into the other. Remove liner from glass and twist bag to secure closed. To begin piping, cut a small hole in one edge of each bag.
  4. Pipe enough chocolate to cover the bottom of each cupcake liner.
  5. Pipe a layer of sunflower butter on top of the chocolate layer.
  6. Refill the chocolate bag with remaining melted chocolate and pipe over the sunflower butter. Smooth tops of each cup using the back of a small spoon, if necessary.
  7. Garnish each cup with a few sunflower kernels and cool in the refrigerator.
Recipe Notes

SHOP: Gerbs Dark Chocolate Chips- Miniatures

Use HOMEMADE SUNFLOWER BUTTER in this recipe!

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Homemade Sunflower Butter

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Sunflower butter, also called sunflower seed butter, is a delicious, healthy alternative to nut butters. Rich in protein and healthy fats, it is a great option for people who suffer from peanut or tree nut allergies or anyone looking for something new! Sunflower butter is also a great option for nut-free school lunches and snacks.

The most delicious sunflower butter starts with good quality, freshly toasted sunflower kernels. We used maple syrup to add a touch of sweetness but feel free to adjust the amount or type of sweetener, to your taste. Honey or Agave would both work well in this recipe. If you’ve had store-bought sunflower butter, be sure to give this recipe a try. You simply cannot beat the taste of the homemade stuff!

Start off by toasting your seeds. This is one, 1lb bag of Gerbs Raw Sunflower Kernels (approximately 3 cups).

Toasting is essential to get the best flavor and to ensure that the seeds “cream” into butter efficiently. Don’t skip the toast! We toasted in a 325 degree oven for about 14 minutes, stirring the seeds every few minutes. Once they are ever-so-lightly browned, set them aside to cool.

Next, we collected the rest of the ingredients and set up the food processor. Be sure to use at least a 9-cup food processor.

Go time! Add the cooled, toasted sunflower seeds to the food processor and turn it on. At first, the seeds will pulverize into a dust-like consistency. (Picture 1) Don’t worry! After a minute or so, the dust will settle (literally!) and the consistency will change into more of a sand-like texture. (Picture 2). After about 3 minutes, add your oil, cinnamon, pinch of salt and sweetener of choice. At this point, the mixture will resemble wet sand. (Picture 3) Now, just let the food processor do the work and be patient. It can take a while for the seeds to cream into a smoother, butter-like texture. It took an additional 18-20 minutes for ours to “come together” but this will vary depending on the food processor. (Picture 4)

Once you’re happy with the consistency, transfer the sunflower butter into an air-tight container. It will last for at least a month in the refrigerator (but we polished ours off MUCH quicker!)

Once you get hooked on this, play around with the recipe and share your family’s favorite combinations (Vanilla extract? Cocoa Powder?) on the Gerbs Facebook page!

Print Recipe
 Homemade Sunflower Butter
Makes approximately 2 cups of sunflower butter
Prep Time 15 minutes
Cook Time 20 minutes
Servings
2 tablespoon servings
Ingredients
  • 3 cups Gerbs Raw Sunflower Kernels 3 cups = 1 lb bag of Gerbs' seeds
  • 2-3 tablespoons maple syrup, honey or agave optional
  • 2-3 tablespoons mild oil (such as Sunflower or Light Olive Oil)
  • 1/2 teaspoons Gerbs Cinnamon
  • Pinch Gerbs Himalayan Salt
Prep Time 15 minutes
Cook Time 20 minutes
Servings
2 tablespoon servings
Ingredients
  • 3 cups Gerbs Raw Sunflower Kernels 3 cups = 1 lb bag of Gerbs' seeds
  • 2-3 tablespoons maple syrup, honey or agave optional
  • 2-3 tablespoons mild oil (such as Sunflower or Light Olive Oil)
  • 1/2 teaspoons Gerbs Cinnamon
  • Pinch Gerbs Himalayan Salt
Instructions
  1. Preheat oven to 325 degrees F.
  2. Spread sunflower seeds evenly on a rimmed cookie sheet. Toast for 10-15 minutes. stirring every few minutes, until lightly browned. Set aside to cool.
  3. Place toasted seeds in food processor. Turn on and pulverize for 3 minutes until seeds reach sand-like consistency.
  4. Add oil, sweetener, cinnamon and salt. Continue to process until mixture reaches butter consistency, about 18-20 minutes.
  5. Store butter in jar or air-tight container in refrigerator.
Recipe Notes

SHOP: Gerbs Raw Sunflower Seed Kernels

SHOP: Gerbs Cinnamon

SHOP: Gerbs Himalayan Salt

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