The Real Food Show Recipes

• 1 ½ cups pumpkin seeds (pepitas)
• 1-2 Tbsp butter, melted
• Salt, to taste
• Optional: Cinnamon, to taste

1. Preheat oven to 400°F.
2. Toss seeds with melted butter and a light sprinkle of salt or cinnamon.
3. Spread evenly on a baking sheet.
4. Bake 21 minutes, flipping every 7 minutes, until lightly golden and fragrant.
5. Cool before serving. The seeds crisp as they cool.

• ½ cup plain pumpkin purée
• ⅛ cup (2 Tbsp) honey
• ¼ cup almond butter or peanut butter
• 1½ cups quick oats
• 1 tsp pumpkin pie spice
• ¼ cup mini chocolate chips

1. If using a fresh pumpkin, bake until tender, scoop out the flesh and purée until smooth. Let cool.
2. Mix pumpkin purée, honey and nut butter until smooth.
3. Stir in oats and pumpkin pie spice.
4. Fold in mini chocolate chips.
5. Roll into bite-sized balls and place on a baking sheet.
6. Bake 6 minutes, then let cool. Makes about 12 bites.

• 1½–2 lb inexpensive steak (chuck roast/chuck steak, petite sirloin, tri-tip, or similar), any thickness
• 1½ tsp kosher salt (about ¾ tsp per pound)
• 1 tsp coarse black pepper
• 1-2 tbsp avocado oil
• 2 tbsp butter
• 2 garlic cloves, chopped
• 2 sprigs fresh thyme or rosemary

Equipment: heavy skillet (cast iron is ideal) and instant-read meat thermometer

View Directions

1. Measure. Check the thickness at the thickest point. This tells you which method and time row to use below.
2. Season. Pat the steak dry. Season all sides with salt and pepper.
3. Prep steak for room temperature. Set the steak out 20–30 minutes before cooking. Pat dry again; a dry surface browns better.
4. Cook by thickness. Note: time estimates are a guide, the deciding factor should be the thermometer.
   • Thin (under 1 inch), like thin tri-tip: Heat avocado oil in the skillet over high heat until it shimmers. Sear, flipping every minute, until it reaches your pull temperature. No oven time is needed, depending on preferable doneness.
   • Medium (1 to 1½ inches), like petite sirloin: Heat avocado oil in the skillet and sear over medium-high heat, flipping every 1–2 minutes, until it reaches your pull temperature.
   • Thicker (1½ inches or more): Heat avocado oil in a skillet and sear for ~2 minutes each side and finish in the oven, checking temperature periodically. Cooking time will vary.
   • Thick (over 1½ inches), like a 2-inch chuck roast: Heat avocado oil in the skillet and sear over high heat for ~3 minutes per side.
5. Oven time. Set your oven to 400°F.
   • Medium (1 to 1½ inches), like petite sirloin: Using oven mitts, place the entire cast iron and steak into the oven. After three minutes, flip the steak and then leave it in for another three minutes, totally six minutes. The internal temperature should be 145°F for medium-rare.
   • Thick (over 1½ inches), like a 2-inch chuck roast: Using oven mitts, place the entire cast iron and chuck roast into the oven. Bake for 15-20 minutes, flipping after seven minutes. Check the internal temperature for desired doneness. Note: A chuck roast is more tender if cooked on low heat for a longer period of time.
6. Baste. In the last 1–2 minutes, add butter, garlic, and herbs. Tilt the pan and spoon the foaming butter over the steak.
7. Check the temperature. Insert the thermometer sideways into the center of the thickest part. Pull the steak at the pull temperature in the doneness chart; it keeps cooking as it rests.
8. Rest. Thin and medium cuts: 5 minutes. Thick cuts: 10 minutes. Pro tip: The steak continues to cook briefly after leaving the heat as residual heat moves toward the center. Resting before slicing gives the temperature time to even out and can help reduce juice loss when cutting.
9. Slice against the grain, thinly. This matters most with chuck and tri-tip. Tri-tip's grain changes direction partway across, so cut it in half where the grain shifts, then slice each half against its own grain.
10. Enjoy!

Food safety note: USDA's safe minimum for whole cuts of beef is 145°F with a 3-minute rest. Rare and medium-rare fall below that. Older adults, young children, pregnant people, and people with weakened immune systems should cook steak to at least 145°F.

• 4 boneless, skinless chicken thighs
• 1 tablespoon avocado oil
• Salt and black pepper, to taste
• 1 tbsp your family spice blend (see mini side recipe below!)
• 1 small yellow onion, chopped
• 4 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 zucchini, cut into half-moons (or smaller for picky eaters!)
• 2 tablespoons all-purpose flour
• 1 cup chicken broth
• ½ cup heavy cream
• ½ tablespoon Dijon mustard
• 1 teaspoon Italian seasoning
• ½ cup sun-dried tomatoes, chopped
• 1 cup baby spinach, chopped

1. Season the chicken. Pat the chicken thighs dry and season both sides with salt, pepper and your family spice blend.
   • Family Spice Blend - Make it your own! Create a signature spice blend your whole family will love by mixing a tablespoon of your favorite herbs and spices. Try a combination of:
     • Onion powder
     • Garlic powder
     • Dried parsley
     • Paprika (add ½ tsp to start)
     • Italian seasoning
     • Black pepper
     • Dried oregano
   • Directions: Add 1 tablespoon of each spice you enjoy to a small bowl or jar. Mix well and adjust the amounts to create your family's favorite flavor. Store in an airtight container and use to season chicken, vegetables, potatoes, eggs, soups, or your favorite family recipes.
   • Family tip: Give your blend a name and make it your own—it's a simple way to create a family kitchen tradition!
2. Cook the chicken. Heat the avocado oil in a large skillet over medium-high heat. Add the chicken and cook for 5–7 minutes per side, or until golden brown and the internal temperature reaches 165°F. Transfer the chicken to a plate and set aside.
3. Sauté the vegetables. In the same skillet, add the onion and cook for 2–3 minutes, until softened. Add the garlic and cook for 30 seconds, until fragrant. Add the bell pepper and zucchini and cook for another 2–3 minutes, until the vegetables begin to soften.
4. Make the sauce. Sprinkle the flour over the vegetables and stir to coat. Gradually whisk in the chicken broth, followed by the heavy cream. Stir in the Dijon mustard and Italian seasoning. Season with salt and pepper, to taste. Simmer for 2–3 minutes, stirring occasionally, until the sauce begins to thicken.
5. Add the finishing ingredients. Stir in the sun-dried tomatoes and spinach. Cook for 1–2 minutes, until the spinach is wilted.
6. Finish the dish. Return the chicken and any accumulated juices to the skillet. Simmer for 3–5 minutes, or until the chicken is heated through and the sauce reaches your desired consistency.
7. Serve. Serve warm, spooning the creamy vegetable sauce over the chicken.

Ingredients

• 4 large whole-wheat tortillas
• 1 lb lean ground turkey
• 1 cup cooked brown rice (optional)
• 1 cup black beans, rinsed and drained
• 1 cup shredded romaine lettuce
• 1 medium tomato, diced
• ½ cup salsa
• ½ cup plain full fat Greek yogurt
• 1 avocado, sliced
• Homemade taco seasoning:
  • 1 tbsp ground cumin
  • 1 tbsp dehydrated onions
  • 1 tbsp onion powder
  • 1 tsp chili powder
  • 1 tbsp garlic powder
• Salt and black pepper, to taste
• Optional: lime wedges and fresh cilantro for serving

Directions

1. Cook the meat. Heat a large skillet over medium heat. Add the ground turkey and cook, breaking it into crumbles, until browned and fully cooked, about 6–8 minutes.
2. Stir in the taco seasoning, cumin, dehydrated onions, onion powder, chili powder, garlic powder, and a small pinch of salt and pepper. If the meat seems dry, add 1–2 tablespoons of water and cook for another minute.
3. Warm the tortillas for about 15–20 seconds briefly in a dry skillet. This makes them much easier to fold without tearing.
4. Divide the brown rice, seasoned meat, black beans, salsa, Greek yogurt, tomato, lettuce, and avocado among the tortillas. Don't overfill them—you need enough tortilla around the edges to close the wrap.
5. Fold the edges of each tortilla toward the center, working your way around until you have a closed, roughly circular wrap.
6. Place each wrap seam-side down in a dry skillet over medium heat. Cook for 1 minute, then flip and cook another 1-2 minutes, until golden and crisp.
7. Slice in half and serve warm with extra salsa, Greek yogurt, or lime on the side and enjoy.

Ingredients

• 4 ripe bananas, sliced and frozen
• ½ cup plain Greek yogurt
• 2 tablespoons unsweetened cocoa powder
• 1 teaspoon vanilla extract
• Pinch of salt
• 2–4 tablespoons milk of choice, only as needed if too thick while blending
• 2 tablespoons chopped pistachios, plus extra for serving
• 2 tablespoons cacao nibs or finely chopped dark chocolate

Directions

1. Freeze the bananas the night before. Freeze four bananas for at least 4 hours, or preferably overnight.
2. Peel and place the frozen bananas to sit on a plate at room temperature for about 3–5 minutes before blending. This makes them easier on the blender or food processor.
3. Add the frozen bananas, cocoa powder, vanilla, salt, and Greek yogurt, to a food processor or high-powered blender.
4. Blend until thick and creamy, stopping to scrape down the sides as necessary. Add 1 tablespoon of milk, only if needed to get the mixture moving. Too much milk will turn the nice cream into a smoothie.
5. Fold in about half of the chopped pistachios and cacao nibs.
6. For soft-serve texture, serve immediately. For a firmer, scoopable texture, transfer to a freezer-safe container and freeze for about 30–60 minutes.
7. Scoop into four bowls and finish with the remaining pistachios and cacao nibs and enjoy.

Ingredients

• 2 (15-ounce) cans chickpeas (also referred as Garbanzo beans), drained and rinsed
• 4 celery stalks, finely chopped
• 1 shallot or small red onion, finely chopped (about ½ cup)
• 2 tablespoons finely chopped fresh dill or 1 tablespoon dried dill
• 1/3 cup mayonnaise
• 1 teaspoon Dijon mustard
• ½ cup Kalamata olives, pitted and chopped
• 2 tablespoons capers, drained
• Zest and juice of 1 lemon (about 1 teaspoon zest and 2 tablespoons juice)
• Sea salt and freshly cracked black pepper, to taste
• 4 slices of Sourdough bread
• 8 leaves of Bibb lettuce
  
  Possible Protein Additions:
  1 Can of Tuna/Salmon/Sardines

Directions

1. In a large bowl, gently crush about half of the chickpeas with the back of a fork. This creates more surface area to soak up all that flavorful dressing. Note: Try not to crush every chickpea—leaving plenty of them whole for texture.
2. Add the celery, shallot, dill, mayonnaise, Dijon mustard, olives, capers, lemon zest and juice, salt, and pepper. Gently fold everything together until well combined.
3. Lightly toast the sourdough slices, then top each with two leaves of Bibb lettuce.
4. Spoon about ½ cup of the chickpea salad over the lettuce to create an open-faced sandwich.
5. Serve and enjoy!

Ingredients

Homemade Vinaigrette:

1 teaspoon Dijon mustard

1/2 shallot, finely minced

2 tablespoons red wine vinegar

Kosher salt and freshly ground black pepper

1/4 cup extra-virgin olive oil

4 tablespoons minced fresh chives ( save 1 tablespoon for the omelet)

Omelet

2 tablespoons unsalted butter plus 2 tablespoons cold unsalted butter, cut into small cubes

8 large eggs, beaten

4 egg yolks, beaten (save the egg whites for another day)

1/2 cup grated Gruyere

2 heads butter (Bibb) lettuce

Directions:

1. Combine the Dijon mustard, shallot and red wine vinegar in a large bowl. Season with salt and pepper. Slowly whisk in the olive oil and 3 tablespoons of chives. Set aside.
2. Melt 1 tablespoon of butter in a 12-inch nonstick pan over medium heat. When the butter starts to bubble, add the beaten eggs and yolks and the cold cubed butter to the pan, and begin to stir with a rubber spatula. Continue to stir until the eggs are half set, then reduce the heat to low.
3. When the omelet is soft, sprinkle with salt and pepper, and top with the cheese on one side. Let the omelet sit over low heat, without touching it, for 1 minute, to let the heat of the pan set the eggs.
4. Roll the omelet over the cheese so it forms a jelly roll shape, then roll the whole omelet onto a large platter.
5. Lightly spread the remaining tablespoon of butter over the omelet to coat. Garnish the omelet with the remaining tablespoon of chives.
6. Toss the lettuce with the vinaigrette and season with salt and pepper to taste.
7. Slice the omelet and serve alongside the salad.

Ingredients 

For the Salmon Cakes 

• 2 tablespoons olive oil for cooking
• 1 teaspoon thyme
• 1½ pounds frozen wild salmon pieces, thawed, cooked and roughly chopped
• 1 egg
• ¾ cup panko breadcrumbs (½ cup in the mix, save ¼ cup for coating)
• 1 tablespoon Dijon mustard
• 2 tablespoons red onion, finely diced
• 1 tablespoon nutritional yeast
• 2 tablespoons avocado mayo
• Zest of 1 lemon
• 1 tablespoon lemon juice
• 1 teaspoon kosher salt
• Black pepper to taste 

For the Salad 

• 1 can white beans, drained and rinsed
• 5 ounces mixed greens
• ½ green apple, thinly sliced
• 2 tablespoons diced red onion
• Fresh herbs (parsley, dill, or thyme)
• For the Vinaigrette
• 1 teaspoon Dijon mustard
• 2 tablespoons apple cider vinegar
• ¼ cup extra virgin olive oil
• Juice of ½ lemon
• Salt and pepper to taste 

Directions 

Preheat the oven to 400°F. Pat the salmon dry, drizzle with olive oil, and season with kosher salt. 

Bake for 8–12 minutes, then allow to cool slightly before roughly chopping into small pieces—you want texture, not a paste.

In a bowl, gently combine the salmon, egg, panko, Dijon mustard, red onion, fresh herbs, nutritional yeast, avocado mayo, lemon zest and juice, salt, and pepper. Mix until just combined. 

Form into 8 small patties and lightly coat with the remaining panko breadcrumbs. 

Heat olive oil in a skillet over medium heat and cook until golden brown on both sides, flipping once. 

Whisk together the extra virgin olive oil, apple cider vinegar, Dijon mustard, lemon juice, salt, and pepper until emulsified. 

Toss the mixed greens with the white beans, apple, red onion, fresh herbs, and vinaigrette. 

Serve the crispy salmon cakes alongside the dressed salad. Enjoy!