What to Eat to Lose Weight: The Ultimate Shopping List | Big Size Pumpkin Seeds

While Justin’s food requests include Ghiradelli dark chocolate and Ritz Bitz peanut butter, an equal amount of fuss is made over where consumables are stored. Yes, fridges "must be made of glass."

The size and type of pumpkin used in cooking is important, according to the chef, who says bigger is not always better for flavor and texture.

This story begins on a warm March Day after cross county skiing. We were coming out of a snowy winter, but pumpkin season was fast approaching. This particular patch rested for three years,  and we had high hopes. Time to shovel off an area to install soil heating cables and a hoop house.

“ ‘You better be careful, Johnny,’ ” flower farmer Louie Figone said he warned Muller recently. “They can’t borrow it from the bank. He’s going to have to borrow from these industry people, and those people don’t mess around.”

For more than 30 years at Piñons, guests have craved signature Dover sole flown in fresh from across the pond. Unfortunately for slackers, the dining room is booked now past New Year’s Day. While bar seats are usually walk-in only, Piñons owner Rob Mobilian says he’ll take early bar table reservations until about 6 p.m. Come for the buttery, lemony sole or choose the $35 two-course bar menu, one of the great deals in town. 105 S. Mill St., 970-920-2021, pinons.net

Sunflower seeds are rich in nutrients. One serving of shelled sunflower seeds is usually an ounce, which is about 1/4 cup or 4 tablespoons (one to two thumb-sized portions.) They’re particularly high in healthy fat: A serving delivers 14 grams of fat with a mix of monounsaturated and polyunsaturated fats. “The mono- and polyunsaturated fats in sunflower seeds show a clear health benefit, especially related to heart health and risk of cardiovascular disease,” says registered dietitian Alissa Rumsey.

The annual sunflower, a member of a genus of about 50 species from the Americas, was domesticated in North America about 5,000 years ago. Native North American uses of sunflower ranged from food and medicine, through a fibre and dye plant to a source of musical instruments and bird snares.

Anyone who has ever roasted winter squash seeds knows they don’t cook evenly. The skin remains kind of chewy even as the seeds’ innards become tender. Here’s how to ensure even cooking: Start by simmering the seeds in boiling salted water. This step not only tenderizes the seeds’ hard skin, it also deeply seasons it.

Other menus are going nuts. Nuts also benefit from a positive health halo, especially when substituting for animal protein. This is the case with the Nacho Bowl at Half-Peach Bakery and Café, a vegan operation in Louisville, Ky.; it is made with raw taco “meat” consisting of spiced almonds, walnuts and sunflower seeds. Nuts also add appealing chew and an upscale image to dishes like Ancient Grains Porridge at trendy Milktooth in Indianapolis, which is topped with toasted pistachios, or the chicken liver tart at Atlanta’s Staplehouse, which is finished with hazelnuts. The chilled spicy noodles at Momofuku Noodle Bars in New York and Las Vegas are enhanced with the addition of Thai basil and candied cashews.

Do away with the fried exterior (who needs that grease, anyway?) and make it all about the spring roll filling in these hearty grain bowls. Unlike with regular rolls, you don’t need to worry about double-dipping on the sauce here, either—it’s mixed right into the rice, shrimp, and veggies, so you get plenty of sunbuttery goodness in each bite.

Just remember they’re a high-fat food. Portion control is key so that you reap the health benefits while avoiding excess calories, says Yeung. And since sunflower seeds have a good amount of fat, they can go rancid, so make sure to store them in an airtight container.

Add the borlotti, chestnuts, cheese, three quarters of the pot of cream and 4 tablespoons of water to the mix. Season with a little salt and pepper (not too much salt, as the cheese is quite salty). Bubble for 1 minute. Stir in the mustard. If your pan is ovenproof leave the mix in it.