Pumpkin Pie Spiced Nuts

 

Pumpkin Pie Spiced Nuts
Serves 16
These are lovely for a (portioned!) snack, as well as holiday gift packets, or a holiday gathering.
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
186 calories
11 g
0 g
15 g
5 g
2 g
36 g
157 g
3 g
0 g
12 g
Nutrition Facts
Serving Size
36g
Servings
16
Amount Per Serving
Calories 186
Calories from Fat 123
% Daily Value *
Total Fat 15g
23%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 9g
Cholesterol 0mg
0%
Sodium 157mg
7%
Total Carbohydrates 11g
4%
Dietary Fiber 3g
11%
Sugars 3g
Protein 5g
Vitamin A
1%
Vitamin C
0%
Calcium
3%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 16oz mixed nuts - raw
  2. 1/4 cup Splenda Brown Sugar
  3. 1 Egg White
  4. 1 TBSP Water
  5. 1 TBSP Cinnamon
  6. 1 tsp Ground Ginger
  7. 1 tsp Salt
  8. 1/2 tsp Ground Coriander
  9. 1/2 tsp Pumpkin Pie Seasoning
Instructions
  1. Preheat oven to 250 degrees.  Whip egg white and water until frothy.  Add Splenda and spices to a zip lock bag and shake until mixed well.  Add nuts to egg whites and mix until nuts are covered well.  Add nuts to spice mixture and shake vigorously.  Place single layer of nuts on parchment paper lined cookie sheet and bake for 45 minutes.  Stir every 15 minutes until caramelized.  Cool before serving.
beta
calories
186
fat
15g
protein
5g
carbs
11g
more
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Pumpkin Muffins

 

 

Pumpkin Muffins
Serves 12
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
164 calories
29 g
32 g
3 g
7 g
1 g
98 g
109 g
7 g
0 g
2 g
Nutrition Facts
Serving Size
98g
Servings
12
Amount Per Serving
Calories 164
Calories from Fat 26
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 32mg
11%
Sodium 109mg
5%
Total Carbohydrates 29g
10%
Dietary Fiber 4g
16%
Sugars 7g
Protein 7g
Vitamin A
66%
Vitamin C
5%
Calcium
10%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups Whole Oats
  2. 1 cup Full Fat Greek Yogurt
  3. 1 cup Pumpkin Pureé
  4. 2 eggs
  5. 2 Over Ripe Bananas
  6. 2 tsp Baking Powder
  7. 1/2 tsp Baking Soda
  8. 1/2 tsp Vanilla Extract
  9. 1 tsp Cinnamon
  10. 1 tsp Nutmeg
  11. 1 tsp Pumpkin Pie Seasoning
  12. 1/8 tsp Salt
  13. Pam for spraying pan.
Instructions
  1. Place all ingredients in Vitamix or food processor and blend until smooth. Poor batter into lightly greased muffin tins. Add any extras like nuts, raisins, chocolate chips. Make sure extras are under the batter before baking. Bake at 400 degrees for 20 minutes or until tooth pick comes out clean. Cool before eating. Makes 12 muffins.
beta
calories
164
fat
3g
protein
7g
carbs
29g
more
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Chicken & Broccoli

 

Chicken & Broccoli
Serves 10
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Prep Time
15 min
Cook Time
20 min
Prep Time
15 min
Cook Time
20 min
238 calories
14 g
56 g
8 g
22 g
4 g
279 g
237 g
4 g
0 g
4 g
Nutrition Facts
Serving Size
279g
Servings
10
Amount Per Serving
Calories 238
Calories from Fat 72
% Daily Value *
Total Fat 8g
13%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 56mg
19%
Sodium 237mg
10%
Total Carbohydrates 14g
5%
Dietary Fiber 3g
13%
Sugars 4g
Protein 22g
Vitamin A
19%
Vitamin C
181%
Calcium
13%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 bunches broccoli or 16 oz. frozen flowerrets
  2. 2 - 4 boneless skinless chicken breasts
  3. 1 tablespoon extra virgin olive oil
  4. 3 tablespoons butter
  5. 3 tablespoons flour
  6. 2 cups chicken broth
  7. 1⁄2 cup milk or 1⁄2 cup fat free half-and-half
  8. 1⁄3 cup sherry wine (optional)
  9. 1/4 cup shredded parmesan cheese (or more to taste)
  10. pepper
  11. nutmeg (optional)
Instructions
  1. Preheat oven to 325.
  2. Steam broccoli for 5 minutes until crisp-tender. Alternatively, place broccoli in a shallow bowl and cover with plastic wrap. Microwave for 2-5 minutes (depending on the strength of your microwave) until crisp-tender. Drain in colander.
  3. In a medium frying pan, saute chicken breasts in olive oil until lightly browned, about 4-5 minutes per side. Remove from heat and drain on paper towels.
  4. In a small saucepan, melt butter over medium heat. Whisk in flour and cook for 1-2 minutes to eliminate the taste of raw flour. Then gradually whisk in chicken broth. Bring to a boil and then reduce to a simmer until the sauce is the consistency you desire. Slowly add half and half until thoroughly blended. Add just a dash of nutmeg. Add cheese blend and whisk until combined. Add pepper to taste.
  5. In a 9x13 dish arrange chicken breasts (either whole or sliced) and broccoli. Pour sauce over top and sprinkle with extra cheese if desired. Cover with aluminum foil. Make several slits in the aluminum foil to allow the steam to escape.
  6. Note: At this point, the dish can be frozen or refrigerated.
  7. Bake in the oven for 30-45 minutes, taking off the aluminum foil for the last 10.
beta
calories
238
fat
8g
protein
22g
carbs
14g
more
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Yogurt

 

Yogurt
Serves 8
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Prep Time
1 min
Prep Time
1 min
255 calories
47 g
21 g
5 g
8 g
3 g
294 g
120 g
48 g
0 g
1 g
Nutrition Facts
Serving Size
294g
Servings
8
Amount Per Serving
Calories 255
Calories from Fat 46
% Daily Value *
Total Fat 5g
8%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 21mg
7%
Sodium 120mg
5%
Total Carbohydrates 47g
16%
Dietary Fiber 0g
0%
Sugars 48g
Protein 8g
Vitamin A
9%
Vitamin C
1%
Calcium
30%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 gal milk 1 t salt
  2. 1/4 C yogurt culture
  3. 1 Cup honey ( I have used Stevia, maple syrup, sugar)
Instructions
  1. Heat over medium heat to 180 degrees then remove from heat. I put mine in the sink with cold water to bring down to 110 degrees. While milk is cooling add 1/2 Cup of warm milk to culture and salt, mix well. When milk gets to 120 degrees stir in culture and mix well (the stirring will cool mixture to 110 degrees). Cover and put in oven (temp should stay at 100-110 degrees). Let stand for about 8 hours. Voila, yogurt.
  2. To make greek yogurt empty into a strainer lined with cheesecloth or cotton towel. Place in refrigerator to drain. We leave ours about 6 hrs. Then add flavoring of choice.
  3. Always keep out 1/4 C of finished yogurt for the culture for the next batch. I also use this in place of sour cream.
beta
calories
255
fat
5g
protein
8g
carbs
47g
more
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No Pasta Cauliflower Mac & Cheese

 

No Pasta Cauliflower Mac & Cheese
Serves 6
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Prep Time
15 min
Cook Time
15 min
Prep Time
15 min
Cook Time
15 min
293 calories
8 g
85 g
25 g
11 g
16 g
179 g
305 g
2 g
0 g
8 g
Nutrition Facts
Serving Size
179g
Servings
6
Amount Per Serving
Calories 293
Calories from Fat 223
% Daily Value *
Total Fat 25g
39%
Saturated Fat 16g
78%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 85mg
28%
Sodium 305mg
13%
Total Carbohydrates 8g
3%
Dietary Fiber 2g
9%
Sugars 2g
Protein 11g
Vitamin A
16%
Vitamin C
79%
Calcium
27%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 head cauliflower
  2. 4 tbsp cream cheese
  3. 1 tbsp. mustard (any kind)
  4. 1 and 1/2 c. cheese (1/2 c. reserved for top)
  5. Splash of cream
  6. garlic powder
  7. salt and pepper to taste
Instructions
  1. Chop the heads off the cauliflower and steam until soft. Once soft drain and return to saucepan. Add cream cheese, cheese and cream and stir until incorporated. Add mustard, garlic powder, and salt pepper to taste. Be careful, it is delicious!
  2. Add mixture to a baking dish, cover with remaining 1/2 c. cheese and top with pepper and then broil until bubbly. Bake at 360 degrees for 15 minutes.
beta
calories
293
fat
25g
protein
11g
carbs
8g
more
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Spiced Sweet Potatoes

 

 

Spiced Sweet Potatoes
Serves 6
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Prep Time
10 min
Cook Time
30 min
Prep Time
10 min
Cook Time
30 min
206 calories
34 g
20 g
8 g
1 g
5 g
105 g
48 g
21 g
0 g
2 g
Nutrition Facts
Serving Size
105g
Servings
6
Amount Per Serving
Calories 206
Calories from Fat 68
% Daily Value *
Total Fat 8g
12%
Saturated Fat 5g
24%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 20mg
7%
Sodium 48mg
2%
Total Carbohydrates 34g
11%
Dietary Fiber 3g
12%
Sugars 21g
Protein 1g
Vitamin A
219%
Vitamin C
3%
Calcium
5%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 pound washed sweet potatoes, cut into 1 inch cubes (do not peel)
  2. 1/2 c brown sugar Splenda
  3. 1/4 c real butter melted
  4. 1 tbsp cinnamon
Instructions
  1. Toss above ingredients. Spray 8 x 8 inch pan with Pam. Bake approximately 30 minutes or until fork tender.
beta
calories
206
fat
8g
protein
1g
carbs
34g
more
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Chocolate Peanut Butter Cheesecake

 

Chocolate Peanut Butter Cheesecake
Serves 8
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Prep Time
30 min
Prep Time
30 min
282 calories
14 g
41 g
20 g
14 g
8 g
112 g
491 g
9 g
0 g
10 g
Nutrition Facts
Serving Size
112g
Servings
8
Amount Per Serving
Calories 282
Calories from Fat 169
% Daily Value *
Total Fat 20g
30%
Saturated Fat 8g
42%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 41mg
14%
Sodium 491mg
20%
Total Carbohydrates 14g
5%
Dietary Fiber 1g
6%
Sugars 9g
Protein 14g
Vitamin A
7%
Vitamin C
0%
Calcium
24%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 c reduced fat all natural peanut butter
  2. 3/4 c Splenda
  3. 2 8 oz. blocks of fat free cream cheese
  4. 2 tsp vanilla extract
  5. 1 tub lite whip cream topping
  6. 1 scoop Unjury Chocolate
Instructions
  1. 1. Cream together cream cheese and peanut butter.
  2. 2. Add Splenda and vanilla until well mixed.
  3. 3. Add Unjury and blend until smooth.
  4. 4. Spread into pie pan.
  5. 5. Refrigerate approximately 3-4 hours or until cold.
beta
calories
282
fat
20g
protein
14g
carbs
14g
more
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Chocolate Peanut Butter Ice Cream

 

Chocolate Peanut Butter Ice Cream (Dairy Free)
Serves 2
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217 calories
35 g
0 g
9 g
6 g
2 g
165 g
81 g
17 g
0 g
6 g
Nutrition Facts
Serving Size
165g
Servings
2
Amount Per Serving
Calories 217
Calories from Fat 74
% Daily Value *
Total Fat 9g
14%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 81mg
3%
Total Carbohydrates 35g
12%
Dietary Fiber 6g
23%
Sugars 17g
Protein 6g
Vitamin A
2%
Vitamin C
36%
Calcium
2%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 ripe bananas (frozen)
  2. 1 tbsp cocoa powder
  3. 1/4 tsp vanilla
  4. 2 tbsp peanut butter
  5. 1/4 c frozen berries (optional)
Instructions
  1. Blend everything together on high until smooth. Enjoy! You can substitute different versions with this as well. Instead of peanut butter and cocoa, you could add 1/4 c. frozen berries, etc. The possibilities are endless.
beta
calories
217
fat
9g
protein
6g
carbs
35g
more
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Banana Bread

 

Banana Bread (flourless)
Serves 12
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Prep Time
10 min
Cook Time
40 min
Prep Time
10 min
Cook Time
40 min
197 calories
23 g
32 g
11 g
3 g
3 g
72 g
119 g
7 g
0 g
7 g
Nutrition Facts
Serving Size
72g
Servings
12
Amount Per Serving
Calories 197
Calories from Fat 93
% Daily Value *
Total Fat 11g
17%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 32mg
11%
Sodium 119mg
5%
Total Carbohydrates 23g
8%
Dietary Fiber 2g
8%
Sugars 7g
Protein 3g
Vitamin A
2%
Vitamin C
3%
Calcium
4%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 c. almond meal
  2. 1 tbsp cinnamon
  3. 1/2 tsp nutmeg
  4. 1/8 tsp ground cloves
  5. 1 tsp baking soda
  6. 2 eggs
  7. 1/4 c. agave or maple syrup
  8. 1/2 c. apple sauce
  9. 1 tsp. vanilla
  10. 2 ripe bananas
  11. Dark chocolate chips (optional)
  12. Walnuts (optional)
Instructions
  1. Blend wet ingredients together. Mix dry ingredients together separately, then blend wet and dry altogether. Add chocolate chips or nuts at this time and mix. Pour into a well greased 8 x 8 baking pan. Cook at 350* for about 40 minutes.
beta
calories
197
fat
11g
protein
3g
carbs
23g
more
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Sweet & Spicy Italian Stir Fry

 

Sweet & Spicy Italian Stir Fry
Serves 5
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Prep Time
20 min
Cook Time
20 min
Prep Time
20 min
Cook Time
20 min
882 calories
100 g
182 g
38 g
37 g
10 g
442 g
652 g
21 g
0 g
26 g
Nutrition Facts
Serving Size
442g
Servings
5
Amount Per Serving
Calories 882
Calories from Fat 340
% Daily Value *
Total Fat 38g
59%
Saturated Fat 10g
50%
Trans Fat 0g
Polyunsaturated Fat 9g
Monounsaturated Fat 17g
Cholesterol 182mg
61%
Sodium 652mg
27%
Total Carbohydrates 100g
33%
Dietary Fiber 15g
58%
Sugars 21g
Protein 37g
Vitamin A
45%
Vitamin C
62%
Calcium
17%
Iron
46%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 Italian Chicken Sausages skinned and cut up small
  2. ¼ cup SF orange marmalade/ can swap oranges
  3. ¼ cup almond butter
  4. 1 teaspoon chili garlic sauce (or more for more heat) can add chili powder
  5. 1 can (20 ounce) drained pineapple
  6. 2 wedges laughing cow garlic & herb or other flavor
  7. 3 cups cooked Quinoa or brown rice or 1 pkg Shitake noodle
  8. 2 -3 eggs or 112 cup cholesterol free egg product
  9. 16 ounces frozen peas and carrots, mixed vegetables or mix of fresh vegetables
  10. 1/2 teaspoon ground ginger
  11. 1 clove Garlic minced
  12. 1 Onion sliced
  13. 1 orange/mandarin/tangerine; sliced or green onion; chopped nuts (optional garnish)
Instructions
  1. Prepare Quinoa according to directions on package.
  2. Slice sausage, then cook.
  3. While sausage is cooking, sauté onion and mince garlic in wok or large sauté pan, then add veggies and cook quickly over medium heat in olive, walnut, coconut or sesame seed oil.
  4. Add Quinoa and when hot, add your whisked eggs and stir often until they are scrambled and mixed.
  5. When sausage is done add your remaining ingredients to form a nice sauce. Add more or less of the chili garlic sauce/chili powder/flakes for heat.
  6. Pour sausage and sauce over rice and veggies to serve or slightly heated Shiitake noodles (can get tough if cooked too long).
  7. Garnishes optional.
beta
calories
882
fat
38g
protein
37g
carbs
100g
more
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