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Sarah Browning: Plating and planting the perfect pumpkin

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A Lee Enterprises, Incorporated newspaper. Majority shareholder: David Hoffmann, Hoffmann Media Group.

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NEBRASKA HORTICULTURE

Sarah Browning: Plating and planting the perfect pumpkin

pump3

Pepitas pumpkins have golden skins with streaks of dark green.

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SARAH BROWNING Nebraska Extension

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10 seasonal Mediterranean diet recipes for fall

1. Fall Caprese Salad

@carolinelfranco The perfect light and fresh yet cozy seasonal fall salad 🍂🌿 #mediterraneandiet #mediterraneanfood #healthymeals #easyhealthymeals #autumnsalad #fallsalad #easysaladrecipes #delicatasquashsalad #delicatasquashrecipe #healthymealideas #pomegranatemolases #figsalad ♬ Autumn Leaves - Timothy Cole

This Mediterranean diet-inspired caprese salad recipe from TikTok creator @carolinelfranco adds figs for fruitiness and roasted delicata squash and seeds for a fall flavor.

2. Whipped Feta and Fig Toasts

@spoonfulofplants Whipped feta and fig toasts are super popular on the blog right now! Grab those fresh figs while they last this season! #plantbasedrecipes #vegetarianrecipes #toast #figs #mediterraneandiet #easybreakfastideas #healthysnackideas ♬ This Autumn - Nat King Cole

Whip up this fig and feta toast breakfast recipe from @spoonfulofplants on a cozy fall morning while the fruit is still in season.

3. Roasted Mediterranean Pumpkin

@sixeyedscorpion MEDITERRANEAN ROASTED PUMPKIN 🎃 Labneh: 450g Greek yoghurt 1/2 tsp salt 1 Lemon (juice & zest) Roast pumpkin: 3 wedges Musquee de Provence pumpkin (courtesy of @queensharvestqvm 🤍) 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground sumac Salt Coriander & pinenut dressing: Pinenuts - toasted Coriander - finely sliced 6ES Crispy Chilli Oil METHOD: 1️⃣ Mix Greek yoghurt & salt then place in a nut milk bag (or equivalent). Place it on top of a sieve, place a weight on in & set aside in the fridge for 24 hours. 2️⃣ The next day: Pre-heat oven to 220 degrees. 3️⃣ Cut pumpkin into large wedges then rub with oil, salt & spice mix. Roast in pre-heated oven for 30 minutes (flipping once) or until caramelized & cooked through. 4️⃣ Whilst the pumpkin is cooking, combine all labneh ingredients together & all dressing ingredients together. 5️⃣ Once the pumpkin is ready, it’s time to plate! 6️⃣ Dollop a generous amount of labneh on the bottom of the plate, place pumpkins on top then douse the pumpkin with the coriander pinenut dressing. 7️⃣ Serve immediately! Save this post for your recipe bank & we hope you enjoy! . . . #sixeyedscorpion #crispychillioil #madeinmelbourne #pumpkin #labneh #vegetarian #glutenfree #pinenuts #chilli #chillioil #melbourne #local #shoplocal #supportlocal #food #melbournefood #melbournemade #foryou #supportsmall #supportsmallmelbourne #fyp #melbournefoodie #melbournefoodies #sydneyfoodie #sydneyfoodies #recipes #vegetarianrecipes #queerownedbusiness #smallbusiness ♬ Cupid – Twin Ver. (FIFTY FIFTY) – Sped Up Version - sped up 8282

This roasted Mediterranean pumpkin recipe from @sixeyedscorpion is sure to become a comforting fall favorite.

4. Mediterranean Stuffed Sweet Potato

@avocado_skillet Mediterranean stuffed sweet potato with white beans and lentils #veganrecipes #veganfood #plantbaseddiet #plantbasedrecipes ♬ original sound - veggibeats

This stuffed za'atar sweet potato recipe from @avocado_skillet is packed with protein from white beans.

5. Mediterranean Diet Lentil and Potato Soup

@conscious_christina Mediterranean diet style lentils ☺️ this ones nutrient packed! fiilled with fiber and protein without the meat #consciouschristina #mediterraneandiet #mediterraneanlentilsoup #healthyrecipes ♬ Calm Down - Rema

Serve this hearty and savory lentil and potato soup recipe from @concious_christina for a comforting Mediterranean diet dinner.

6. Mediterranean Stuffed Eggplant

@monikasliceoflife Mediterranean Stuffed Eggplants 🍆🌿 Let’s make stuffed eggplants! Not only are they fun to make and devour, but they also provide a healthy dose of protein and a burst of vegetable goodness. You’ll need: 1 big eggplant 8 oz or 1 pack of meat (I doubled and used turkey and sweet Italian sausage) 1 big onion 3 cloves garlic 3/4 tsp cumin powder 1/2 tsp coriander powder 1/2 tsp paprika powder 3/4 tsp garlic powder Salt and pepper to taste Mint and cilantro leaves (optional) Sauce: 3/4 cup plain Greek yogurt 1-2 tbsp water 1-2 tbsp olive oil Zest from 1 lemon Salt, pepper, ground paprika, and cumin 1. Preheat oven to 400 F 2. Cut eggplant in half and make a square grid of shallow cuts 3. Brush eggplant with olive oil and sprinkle with salt, pepper, and garlic powder 4. Bake in oven for 45 minutes (brush more olive oil on at the 20-minute mark 5. While the eggplant is baking prep your sauce 6. Dice onion and garlic and fry in pan over medium heat until golden brown (about 14 minutes) 7. Add in meat and fry until it gets slightly crispy then add in spices, stir, and fry for another minute 8. Lastly, add in tomato paste and 2 tbsp of water. 9. Let simmer until most liquid has evaporated 10. Place meat mixture on top of eggplant and drizzle with yogurt sauce and top with cilantro and mint 11. Enjoy! . . . . . #glutenfreerecipes #glutenfree #mediterraneandiet #fallrecipes #recipe #eggplantrecipe #paleorecipes #thriverecipes ♬ Summer Background Jazz - Jazz Background Vibes

This satisfying turkey and Italian sausage stuffed eggplant recipe from @monikasliceoflife is seasoned with delicious Mediterranean spices and drizzled with a Greek yogurt sauce.

7. Mediterranean Pomegranate and White Bean Salad

@issysedgwick White bean & pomegranate Mediterranean salad 🫘🤍✨ Follow for all things vegan! Supper sharers is back with this beautiful big bowl of beans 🫘 Ingredients (serves up to 6) For the dressing 125ml olive oil 1 tbsp red wine vinegar 2 tbsp pomegranate molasses 1/2 tbsp agave 2 tsp wholegrain mustard 1 clove minced garlic Salt & Pepper to season 3 cans of 3 types of white beans 1 cup pitted kalamata olives 1x yellow pepper diced 1x red pepper diced 1x green pepper diced 1x red onion diced 1/2 punnet cherry tomatoes diced 100g vegan feta 1/2 pomegranate seeds Zest of a lemon Handful of chopped parsley Salt & pepper to season Method 1. Pour all your dressing ingredients into a bowl/ jar & mix/ shake. 2. Add all your ingredients into a bowl, be sure to season 3. Pour over your salad & combine #whitebeans #beansrecipe #beanstiktok #veganrecipes #vegantok #vegangirl #fyp #veggie ♬ C.R.E.A.M. (Live Instrumental) - OMA

This colorful Mediterranean pomegranate and white bean salad from @issysedgwick is packed full protein and flavor. It's the perfect side for your Thanksgiving dinner, and it's entirely plant based for your vegan guests.

8. Mediterranean Chicken Stew

@themediterraneandish Mediterranean Chicken Stew! #mediterraneanfood #chickensoup #chickensouprecipe #souptok #souprecipe #dinnerrecipe #healthyrecipes #middleeastern #stew #chickenstew ♬ original sound - The Mediterranean Dish

Nothing says fall comfort food like a hearty stew. This colorful chicken stew from @themediterraneandish is packed with fresh vegetables, including potatoes, zucchini, and red bell peppers.

9. Lemony Greek Potatoes

@oatmeal.for.dinner CARB HEAVEN… These lemony Greek potatoes are half braised, half roasted. They soak up all the braising liquid which means they’re flavored all the way through and super pillowy on the inside 💛 🍋 #fyp #foryou #easyrecipe #dinnerideas #potatoes #greekfood #mediterraneandiet #cookingathome ♬ Golden - Harry Styles

These lemony Greek potatoes from @oatmeal.for.dinner are half braised, half roasted for a pillowy consistency. They're the perfect side for any holiday party.

10. Za'atar Roasted Carrots

@nadiashealthykitchen Need a tasty way to get more veg into your diet? Try this ✨Za’atar Roasted Carrots✨ recipe served with a simple lemony yoghurt 😋 Za’atar is a Middle Eastern herb blend - you can now find it in the spice aisle of all major supermarkets ✨🌙🪬 Here’s how to make it: For the Za’atar carrots - 500g carrots - 1 garlic clove, smashed - 2 tbsp Za'atar mix - 1 tbsp olive oil - Salt & pepper to taste For the yoghurt sauce - 200g yoghurt (dairy or dairy-free) - 1 tbsp lemon juice - Pinch of salt Garnish - Toasted flaked almonds, Chilli flakes, Fresh parsley, Sesame seeds Preheat oven to 220C/200C fan/425F. Peel and slice the carrots into chunks. Add the garlic, za’atar, a sprinkle of salt & pepper and a drizzle of olive oil. Roast for 25-30 minutes until the carrots are soft. In the meantime mix the yoghurt sauce ingredients and spread onto a serving dish. Top with the carrots and garnish with toasted flaked almonds, chilli flakes, fresh parsley and sesame seeds. Enjoy! #healthyrecipes #foodblogger #homecooking #foodlovers #lowcalorie #viralfood #healthymeals #goodfoodvibes #foodreels #mediterranean #lowcaloriemeals ♬ Araba (Oriental Music) - Bujaa Beats

Eating your vegetables has never been easier than with this tasty recipe for za'atar roasted carrots with lemon yogurt sauce from @nadiashealthykitchen. S

Sarah Browning is an extension educator with Nebraska Extension. To ask a question or reach her, call 402-441-7180 or write to her at sarah.browning@unl.edu or 444 Cherrycreek Road, Lincoln, NE 68528. Learn more about Nebraska Extension at Extension.unl.edu.

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Pepitas pumpkins have golden skins with streaks of dark green.

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IrelandUruguay, Eastern Republic ofUzbekistanVanuatuVenezuela, Bolivarian Republic ofViet Nam, Socialist Republic ofWallis and Futuna IslandsWestern SaharaYemenZambia, Republic ofZimbabwe

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United States of AmericaUS Virgin IslandsUnited States Minor Outlying IslandsCanadaMexico, United Mexican StatesBahamas, Commonwealth of theCuba, Republic ofDominican RepublicHaiti, Republic ofJamaicaAfghanistanAlbania, People's Socialist Republic ofAlgeria, People's Democratic Republic ofAmerican SamoaAndorra, Principality ofAngola, Republic ofAnguillaAntarctica (the territory South of 60 deg S)Antigua and BarbudaArgentina, Argentine RepublicArmeniaArubaAustralia, Commonwealth ofAustria, Republic ofAzerbaijan, Republic ofBahrain, Kingdom ofBangladesh, People's Republic ofBarbadosBelarusBelgium, Kingdom ofBelizeBenin, People's Republic ofBermudaBhutan, Kingdom ofBolivia, Republic ofBosnia and HerzegovinaBotswana, Republic ofBouvet Island (Bouvetoya)Brazil, Federative Republic ofBritish Indian Ocean Territory (Chagos Archipelago)British Virgin IslandsBrunei DarussalamBulgaria, People's Republic ofBurkina FasoBurundi, Republic ofCambodia, Kingdom ofCameroon, United Republic ofCape Verde, Republic ofCayman IslandsCentral African RepublicChad, Republic ofChile, Republic ofChina, People's Republic ofChristmas IslandCocos (Keeling) IslandsColombia, Republic ofComoros, Union of theCongo, Democratic Republic ofCongo, People's Republic ofCook IslandsCosta Rica, Republic ofCote D'Ivoire, Ivory Coast, Republic of theCyprus, Republic ofCzech RepublicDenmark, Kingdom ofDjibouti, Republic ofDominica, Commonwealth ofEcuador, Republic ofEgypt, Arab Republic ofEl Salvador, Republic ofEquatorial Guinea, Republic ofEritreaEstoniaEthiopiaFaeroe IslandsFalkland Islands (Malvinas)Fiji, Republic of the Fiji IslandsFinland, Republic ofFrance, French RepublicFrench GuianaFrench PolynesiaFrench Southern TerritoriesGabon, Gabonese RepublicGambia, Republic of theGeorgiaGermanyGhana, Republic ofGibraltarGreece, Hellenic RepublicGreenlandGrenadaGuadaloupeGuamGuatemala, Republic ofGuinea, Revolutionary People's Rep'c ofGuinea-Bissau, Republic ofGuyana, Republic ofHeard and McDonald IslandsHoly See (Vatican City State)Honduras, Republic ofHong Kong, Special Administrative Region of ChinaHrvatska (Croatia)Hungary, Hungarian People's RepublicIceland, Republic ofIndia, Republic ofIndonesia, Republic ofIran, Islamic Republic ofIraq, Republic ofIrelandIsrael, State ofItaly, Italian RepublicJapanJordan, Hashemite Kingdom ofKazakhstan, Republic ofKenya, Republic ofKiribati, Republic ofKorea, Democratic People's Republic ofKorea, Republic ofKuwait, State ofKyrgyz RepublicLao People's Democratic RepublicLatviaLebanon, Lebanese RepublicLesotho, Kingdom ofLiberia, Republic ofLibyan Arab JamahiriyaLiechtenstein, Principality ofLithuaniaLuxembourg, Grand Duchy ofMacao, Special Administrative Region of ChinaMacedonia, the former Yugoslav Republic ofMadagascar, Republic ofMalawi, Republic ofMalaysiaMaldives, Republic ofMali, Republic ofMalta, Republic ofMarshall IslandsMartiniqueMauritania, Islamic Republic ofMauritiusMayotteMicronesia, Federated States ofMoldova, Republic ofMonaco, Principality ofMongolia, Mongolian People's RepublicMontserratMorocco, Kingdom ofMozambique, People's Republic ofMyanmarNamibiaNauru, Republic ofNepal, Kingdom ofNetherlands AntillesNetherlands, Kingdom of theNew CaledoniaNew ZealandNicaragua, Republic ofNiger, Republic of theNigeria, Federal Republic ofNiue, Republic ofNorfolk IslandNorthern Mariana IslandsNorway, Kingdom ofOman, Sultanate ofPakistan, Islamic Republic ofPalauPalestinian Territory, OccupiedPanama, Republic ofPapua New GuineaParaguay, Republic ofPeru, Republic ofPhilippines, Republic of thePitcairn IslandPoland, Polish People's RepublicPortugal, Portuguese RepublicPuerto RicoQatar, State ofReunionRomania, Socialist Republic ofRussian FederationRwanda, Rwandese RepublicSamoa, Independent State ofSan Marino, Republic ofSao Tome and Principe, Democratic Republic ofSaudi Arabia, Kingdom ofSenegal, Republic ofSerbia and MontenegroSeychelles, Republic ofSierra Leone, Republic ofSingapore, Republic ofSlovakia (Slovak Republic)SloveniaSolomon IslandsSomalia, Somali RepublicSouth Africa, Republic ofSouth Georgia and the South Sandwich IslandsSpain, Spanish StateSri Lanka, Democratic Socialist Republic ofSt. HelenaSt. Kitts and NevisSt. LuciaSt. Pierre and MiquelonSt. Vincent and the GrenadinesSudan, Democratic Republic of theSuriname, Republic ofSvalbard & Jan Mayen IslandsSwaziland, Kingdom ofSweden, Kingdom ofSwitzerland, Swiss ConfederationSyrian Arab RepublicTaiwan, Province of ChinaTajikistanTanzania, United Republic ofThailand, Kingdom ofTimor-Leste, Democratic Republic ofTogo, Togolese RepublicTokelau (Tokelau Islands)Tonga, Kingdom ofTrinidad and Tobago, Republic ofTunisia, Republic ofTurkey, Republic ofTurkmenistanTurks and Caicos IslandsTuvaluUganda, Republic ofUkraineUnited Arab EmiratesUnited Kingdom of Great Britain & N. IrelandUruguay, Eastern Republic ofUzbekistanVanuatuVenezuela, Bolivarian Republic ofViet Nam, Socialist Republic ofWallis and Futuna IslandsWestern SaharaYemenZambia, Republic ofZimbabwe

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