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Pumpkin Spice Bread (healthy)

22 Dec

Makes 8 servings

  • 1 cup oat flour
  • 1/4 cup coconut flour
  • 1/2 cup protein powder (we used Trutein Cinnabun)
  • 1 egg
  • 1/2 cup pumpkin puree
  • 1/2 cup baking stevia or sweetener that measures like sugar
  • 1.25 cups unsweetened almond milk
  • 1 tbs pumpkin spice
  • 1/2 tsp cinnamon
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp vanilla extract
  • 1 tsp apple cider vinegar
  • 1/2 tsp salt
  • Optional: 1/4 cup semi-sweet chocolate chips
Preheat oven to 350 degrees and spray a loaf pan with nonstick spray. In a medium bowl, mix all dry ingredients then add in remaining ingredients, and stir until thoroughly combined. Pour batter into prepared pan and bake for 60-70 minutes or until a toothpick comes out clean. Enjoy!

Servings: 8; Calories: 115; Fat: 2.8 g; Carbs: 16 g; Fiber: 5 g; Protein: 8 g


Cream Cheese Carrot Cake

26 Oct

Nutrition Breakdown: (1 slice of 8)*

133 calories
2.1g total fat
18.9g carbs
10g protein
4.3g sugar (natural)
What you will need:

2 cups oat flour
1 tbsp. + 1 tsp. ground cinnamon
1/2 tsp. baking soda
1/2 tsp. baking powder
1/4 tsp. ground cloves
1/4 tsp. ground ginger
1/2 tsp. nutmeg
1/2 tsp. allspice
5 large egg whites
1 1/2 cups grated carrots (Equal to 1 1/2 medium carrots)
1/2 cup unsweetened apple sauce
Sweetener, of choice & to taste (I used 1/2 cup powdered Stevia)
Cream Cheese Frosting:
1 cup low-fat cottage cheese
1/2 cup 0% plain Greek yogurt
1 1/2 tsp. vanilla extract
Sweetener, to taste (I used 1.5 tsp. powdered Stevia)
Preheat oven to 350 degrees F. Spray a cake round baking dish with non-stick cooking spray and set aside. 
In a large mixing bowl combine all dry ingredients and mix well.
Grate the carrots and combine it with the wet ingredients. Stir well and pour the wet ingredients into the dry ingredients. Mix, mix, mix! Pour the batter into the baking dish, smooth out with a spoon, and bake for 20-25 minutes, or until the middle of the cake is firm.
Remove from the oven, allow to cool on a cooling rack.
While your cake is cooling, combine all ingredients for the frosting into a blender and process down until the chunks are no longer present from the cottage cheese. Pour onto the cake, smooth out with a spoon, and sprinkle with toppings of choice. Enjoy! Be sure to keep refrigerated!

Spicy Squash Soup

20 Oct

spicy squash soup

Serves 3

– 3 butternut squash

– 2 sticks of celery

– 1 carrot

– 1 small jalapeño or 1/2 a larger one

– 1 tablespoon of apple cider vinegar

– 3 or 4 sticks of fresh thyme

– 3 or 4 sticks of fresh rosemary

– salt

Optional – pumpkin seeds


Pre-heat the oven to 200C. Then slice your squash into thick rounds, cut off the skin and then cut into cubes. Place these on a roasting dish with a little olive oil, salt, the rosemary and thyme. Bake for about twenty minutes, until the cubes are perfectly soft and tender.

While the squash cooks, peel the carrot and remove the ends of the celery. Then chop them up nice and small and place in a pan with one cup of boiling water, put the lid on and allow them to slowly disintegrate into a stock, after about 12 minutes the veggies should be nice and soft. At this point put them and the water into a liquidizer until a runny liquid forms. Keep this warm to add to the squash once it is ready.

Next, finely chop the jalapeño, removing its seeds first.

When the squash is cooked add it to the blender with the jalapeño, apple cider vinegar. As you blend slowly pour in the stock until you reach your desired consistency.

If you like pumpkin seeds, which I do, toast these while the soup continues to warm. Once they are nice and crunchy stir them into the soup bowl.

No-Bake Chocolate Eclair Dessert

15 Oct



  1. 2 (3.5 oz.) boxes vanilla instant pudding
  2. 3 c. milk
  3. 1 (12 oz.) container Cool Whip
  4. Graham crackers


  1. 1/3 c. cocoa
  2. 1 c. sugar
  3. 1/4 c. milk
  4. 1 stick (1/2 c.) butter (or margarine)
  5. 1 tsp. vanilla?

For this dessert, you start with graham crackers, vanilla pudding, and Cool Whip.

Mix the pudding and Cool Whip together , then layer this fluffy pudding mixture with the graham crackers.

You just lay the whole graham cracker sheets in the pan and spread them with the pudding

Once you’re done your graham cracker and pudding layers, boil together some sugar with cocoa and milk, and then add some butter and vanilla.

Pour all that over the top graham cracker layer.  Refrigerate the dessert over night, and then dig in!

Sweetpotato Brownies with Sweetpotato Cream Swirl

14 Oct



Makes 16 brownies

For Brownies: -1 large California Sweetpotato, baked -1/2 cup Whole Wheat Flour (or Oat Flour) -1/4 cup Coconut Flour -1/4 cup Unsweetened Cocoa Powder -1/2 cup Greek Yogurt -1/2 cup Brewed Coffee (enhances chocolate flavor) -2 Egg Whites -1 Egg -1/3 cup Natural Honey (increase to 1/2 cup if having a sweet tooth) -1/2 cup Baking Stevia or other Sugar of choice -2 teaspoons Baking Powder -1 teaspoon Vanilla Extract -1 teaspoon Cinnamon -1/2 teaspoon Pumpkin Pie Spice -1/8 teaspoon Sea Salt

Cream Swirl -1/4 cup Cottage Cheese -1 tablespoon Sweetpotato, mashed -1 tablespoon Honey

Directions: Preheat oven to 350 degrees F. Place sweetpotato and egg/eggwhites in blender, and blend until the sweetpotato looks like puree. In large bowl, place all of the dry ingredients, and mix until combined. Add blended sweetpotato and other wet ingredients to bowl, and mix until smooth (but do not overmix). With nonstick spray, spray an 8×8 glass pan, and pour batter into glass. Place the cottage cheese, pumpkin, and honey in blender an blend until cottage cheese is smooth. Pour cream mixture in three equidistant lines across the brownie batter in the glass. With knife, “cut” the batter up and down without picking up the knife until you have created a “swirl look”. Place in oven and cook for 25 minutes. Remove and allow to cool before cutting.

Spaghetti Sauce

14 Oct

-1 cup red onion, diced
-1 15oz can Tomato Sauce
-1 14.5oz can Diced Tomatoes
-1 6oz can Tomato Puree
-1T fresh chopped Basil
-1 clove of Garlic
-1 tsp each: dried Parsley, Oregano, Thyme
-1/2 tsp garlic salt

Spaghetti Squash

14 Oct



Directions: Preheat oven to 350 F. Cut squash in half long wise. Take out seeds from middle. Either wash seeds for baking separately, or throw away. Lightly coat flesh of both sides with olive oil and sprinkle with seasonings. Put flesh side down on baking tray. Bake in oven for about 45 minutes (depending on size). If wanting more aldente “spaghetti” texture, check after 30 minutes. Take out of oven. With fork, begin to scrape out insides, going length-wise down the entire half of the squash. It will begin to come off as string-like “spaghetti noodles”. Continue to do so until all flesh is out of the hard outside shell. Toss shell or use as serving bowl.

Lemon Basil Salmon Recipe

14 Oct

Lemon Basil


Salmon Filets

Fresh Basil, chopped

Lemon, thinly sliced

Olive Oil

Lemon Pepper


Preheat oven to 400 degrees Fahrenheit.

Take salmon filets and cut 3  shallow slits in each filet. Stuff the slits in the salmon with the chopped basil. Then drizzle or spray olive oil on each filet (I used my Misto) and top with some Lemon Pepper and 2-3 Lemon slices.

Place each salmon filet in the center of a piece of parchment paper and wrap the parchment paper over the filet so that it is like a burrito. Place each wrapped filet on a baking sheet.

Bake for approximately 20 minutes or until salmon becomes flaky!

Healthy Pumpkin Spice Donuts

14 Oct

Makes 8 mini donuts


– 1 cup old fashioned oats

– 3/4 cup pumpkin puree

– 1/2 cup unsweetened vanilla almond milk

– 2 tsp Baking Powder

– 1/2-1 tsp pumpkin pie spice

-1/2 tsp vanilla extract

–  1/4 cup coconut sugar


– 1 scoop cinnamon roll casein protein (could also use vanilla with cinnamon added)

– 1/2 cup NF Greek Yogurt

– 3/4 cup almond milk

Preheat oven to 350F. Spray donut pan with non-stick spray. Blend all the donut ingredients together until smooth. Pour mixture into donut pan and bake for 10-15 mins until donuts bounce back to touch and start to pull away from donut pan.

While donuts are baking blend together frosting. Top donuts with frosting and sprinkles if desired.

NOTE: Don’t have casein? Use whey protein. Just decrease the liquid amount.

Slow Cooker Chicken

12 Sep

Slow Cooker Chicken - easy and delicious!

Start by placing foil balls in the bottom of the slow cooker. This step is not absolutely necessary. The benefit is that it is easier to remove from the slow cooker in one piece if the bottom of the chicken hasn’t been simmering away in the juices all day. It’s really delicious either way, but creating a foil ball rack in the slow cooker makes it more like a traditional roasted chicken you can carve


1 whole chicken around 5 pounds, insides removed and washed and patted dry

1 tablespoon of paprika – more or less to taste

3 Tablespoons of steak seasoning – more or less to taste

Salt and Pepper


Remove any insides and rinse chicken well. Pat dry with paper towels. Season the entire chicken, inside and out. I use salt, pepper, paprika and all-purpose steak seasoning.

Cook chicken on high for 4 to 4 1/2 hours depending on size of chicken and strength of your slow cooker. Times will vary, so use a food thermometer to ensure the chicken has reached 165 degrees. Let your chicken rest on a cutting board for about 20 minutes before carving..