Healthy Recipes to Try this Halloween ft. Savory Pumpkin Dip & Maple Pecan Dip

from the kitchen of Nutrition & Wellness Manager Heather Carrera


Equipment Needed

1 – Food Processor or Blender
2 – Saucepan with Lid


Savory Pumpkin Dip

AmountUnitIngredients
1cupWhite beans
1cupPumpkin puree (squash or sweet potato also work)
1/4cupWater
1tspSmoked paprika
1/2tspOnion powder
1/2tspChili powder
1/2tspSea salt
Crackers and/or veggie sticks for serving
  1. In a food processor or blender, combine all ingredients until smooth. Serve with whole grain crackers or veggie sticks such as celery, carrots, bell peppers, or endive.

Maple Pecan Dip

AmountUnitIngredients
1cupCashews
5Brazil nuts
1/4cupPecans
1cupWater
1/2tspAlcohol free vanilla extract
1/8tspSalt
1tbspMaple syrup (plus more for drizzling)
Apple and/or pear slices for serving
  1. In a small lidded saucepan, bring the water, cashews, Brazil nuts, and pecans to a boil. Once boiling, lower the heat and simmer for 10 minutes until nuts have softened.
  2. Transfer nuts and liquid to a food processor and add remaining ingredients. Process until completely smooth and creamy, scraping down the sides intermittently to ensure everything gets incorporated. This may take 5 minutes or so depending on your food processor.
  3. Serve immediately with apple or pear slices to dip. Drizzle with a touch more of maple syrup.

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“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison. Your health is what you make it.”
– Ann Wigmore

Heather Carrera

Chicken Dumpling Pizza

from the kitchen of CSC Manager Chris Jonas


Equipment Needed

1 – Pizza Pan
2 – Pizza Cutter
3 – Thermometer
4 – Digital Scale


Master Pizza Dough

AmountUnitIngredients
1000gramsFlour (all purpose or bread; either is fine)
720gramsWater (between 90-95 degrees)
19gramsSalt
18gramsMalt Powder (if not available, increase the flour by 18 grams)
2gramsYeast
Yields 3-4 dough balls
  1. Mix flour, water, and malt powder (if available) in a big bowl until shaggy. Cover and let sit for 30 minutes.
  2. Add salt and yeast. Dip hands into a bowl of cool water and pull dough from the bottom to the top to cover the salt and yeast. Knead the dough to combine it into a cohesive ball.
  3. Cover and let sit for 20 minutes. Do 3 kneads.
  4. Cover and let sit for 20 more minutes. Do 3 kneads.
  5. Cover and let sit for 20 more minutes. Do 3 final kneads.
  6. Cover and let sit for 4-5 hours minimum or overnight in a fridge.
  7. Portion the dough into 3-4 dough balls.

Pickled Vegetables

AmountUnitIngredients
1cupShredded carrots
1cupThinly sliced red onion
1cupThinly sliced red pepper
4cupsRice wine vinegar
1/8cupWhite sugar
1big pinchSalt
  1. Prepare vegetables. Make sure the onions and peppers are about the same size as the carrots. Set aside.
  2. Bring vinegar, sugar, and a big pinch of salt to a boil. Turn off and cool down to room temperature. Once cooled, pour over the cut vegetables. Store in the fridge.

Chicken Dumpling Pizza

AmountUnitIngredients
1ballPizza dough
3tbspSesame oil
1tbspMinced garlic
1tbspMinced ginger
3/4cupShredded mozzarella
1/8cupSliced scallions
1/8cupgrilled chicken, sliced
2tbspPickled vegetables
2ouncesSweet teriyaki wing sauce
Basil for garnish
  1. Preheat oven to 450 degrees
  2. Spread 1 dough ball to 10″-12″ leaving some room around the edge for a crust. Place crust into a pizza pan. Drizzle the sesame oil over the dough. Spread the ginger and garlic evenly across the dough.
  3. Sprinkle mozzarella over top of the ginger and garlic. Evenly spread out the scallions and chicken. Bake for 8-10 minutes or until crust is a nice deep brown.
  4. Cut pizza into 6 or 8 slices. Sprinkle the pickled vegetables around the pizza, drizzle the teriyaki sauce, and sprinkle basil over the pizza.

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“Ask not what you can do for your country. Ask what’s for lunch.”
– Orson Welles

Chris Jonas