High Fiber Brownies

     When you can combine yum and healthy into one bite, don't you feel like you have really accomplished something big!?  I do too.  Such is the case with my High Fiber Brownies.  Each of the 12 servings are only 168 calories, 21.8g carbs, 7.8g fiber, 8.7g sugar alcohol, 5.3g net carbs, 4.6g protein and 13.8g fat.  This is dessert that you should be eating every day, a High Fiber Brownie a day keeps the doctor away!  :)

Ingredients for 12 Brownies~

1 small (5oz) Zucchini 

1 small (5oz) Fuji Apple (sub with other Apple of choice)

1/2 cup Coconut Oil

2 Eggs

3 Tablespoons ground Flaxseed

3/4 cup Cocoa

1 cup Coconut Flour

1/2 cup Lakanto Monk Fruit~use code Paige20 for discount at checkout

1 cup 30cal/cup Almond Milk

1 teaspoon Baking Powder

Dash Cinnamon

Dash Salt 

Dash Vanilla

1/4 cup Lily's Stevia Sweetened Dark Chocolate Chips, reserve a few to sprinkle on top

     Grate Zucchini into dish cloth, squeeze out excess liquid, set aside.  Meanwhile, cut Apple into chunks, then blend to sauce in Magic Bullet or blender.  Add all ingredients into large mixing bowl, stir til fully incorporated and spread into parchment lined 9x13, bake at 350 for 20 minutes, remove, cool, and chill over night in fridge, continue to store any left overs in fridge.  Enjoy  :)

Two Minute Mug Cake

     As much as I would like to take credit, this recipe is not of my doing.  I came across it somewhere "surfing the net", but where I don't recall.  However, I love fast and easy, and this meets those criteria perfectly.  This entire recipe is only 400 calories, 52g carbs, 18.6g fiber, 4g sugar alcohol, 29.4g net carbs, 11.1g protein and 24.3g fat.  This is definitely big enough to share, or save a little for later.  Either way, you can't go wrong!  And, if possible, teach your kids how to make their own!  Fun in the kitchen!!!  :)

Ingredients for one large serving, or two small servings~

1 Banana, smashed

2 Tablespoons Peanut Butter (I prefer Chunky)

2 Tablespoons Cocoa

2 Tablespoons Lily's Dark Stevia Sweetened Chocolate Chips

     Mix all together, add to cooking spray coated microwave safe dish, and microwave two minutes.  Enjoy  :) 

Vegetarian Pumpkin Chili

     It's all about Pumpkin come September 1 thru December 31, then it's forgotten til the next season rolls around.  Ironically, the first thing that comes to mind is all the sweet dishes, but I have found adding Pumpkin to savory really compliments the flavors.  Such is the case with my Vegetarian Pumpkin Chili.  This big pot makes 12 cups, each one being 188 calories, 28.8g carbs, 7.6g fiber, 21.2g net carbs, 10g protein and 5g fat.  So, while the time is right, whip up this fantastic taste of Fall!  :)

Ingredients for 12 Cups~

1 Tablespoon Olive Oil

1 Tablespoon chopped Garlic

1 diced Onion

2 cups Vegetable Broth

1/2 cup Quinoa

1/2 cup Lentils

2 cans Rotel

1 can crushed Tomatoes (sub with diced if prefer)

3 Tablespoons Chili Powder

1 Tablespoon Cumin

2 cans drained Beans

1 can Pumpkin

4oz Cream Cheese (feel free to add entire block if desired)

1 pound cooked ground Beef (optional if not Vegetarian)

1 pound cooked diced Chicken Breast (optional if not Vegetarian)

     Add Oil to large stock pot, along with Garlic and Onion, cook slowly til golden brown.  Pour in Broth, Quinoa, Lentils, Rotel, Tomatoes, Chili Powder and Cumin and bring to simmer for 45 minutes.  When grains have softened, stir in Beans, Pumpkin and Cream Cheese.  Add optional meats if desired.  Enjoy  :)

      

Banana Coconut Chocolate Chips

     Don't you love a fast easy yummy few ingredient healthy dessert!?  Whelp, it will take you longer to read this recipe than to actually put it together.  The entire thing is only 480 calories, 51g carbs, 20.6g fiber, 4g sugar alcohol, 26.4g net carbs, 5.1g protein and 32.3g fat.  So your biggest obstacle will be in deciding to share...or not to share!  That is the question!  :)

Ingredients for 10 Tablespoon Cookies~

1 Banana

1/2 cup Coconut

2 Tablespoons Lily's Stevia Sweetened Dark Chocolate Chips

     Add Banana to bowl and mash completely, stir in Coconut and Chips, drop by Tablespoon onto parchment lined cookie sheet and bake at 300 for 20 minutes.  Should yield 10 cookies.  Store any leftovers in fridge.  Enjoy  :)

Creamy Corn Soup

     My husband loves soup, and I love my husband, so soup I shall make.  Not to mention, corn is his favorite vegetable, so that made this an easy choice.  This vegan dish hits all the high notes, super filling and over the top delish.  It makes about 10 cups, so the next time you are in the mood for servings a group, or just having plenty of left overs, this is the one to choose!  Each cup is only 285 calories, 35.6g carbs, 6.3g fiber, 29.3g net carbs, 16.9g protein and 9.1g fat.  Happy eating!  :) 

Ingredients for approximately 10 cups~

4 ears Corn on the Cob (sub with canned or frozen)

1 Tablespoon Olive Oil

1 diced Onion

1 Tablespoon chopped Garlic

Dash Cayenne Pepper

1 diced Red Bell Pepper

4 cups Vegetable Broth

4 diced Potatoes

1/3 cup Nutritional Yeast

1 can Coconut Milk

8.5oz can drained Peas

1 box Deliciou Plant Based Chicken Shreds (sub with one pound shredded Chicken if not Vegan)

Shredded Cheese as garnish if desired

Sliced Green Onion as garnish if desired

Salt to taste

Pepper to taste

     Bring a pot of water to boil, big enough to hold 4 ears of Corn, when boiling add the 4 trimmed ears of Corn to water, return to simmer and cook for 7-10 minutes, cool to touch and shave off corn, set aside.  In same large soup pot, add Oil, Onion, Garlic and Cayenne til golden brown, add Red Bell Pepper til softened, then pour in Broth and Potatoes til fork tender, remove from heat, add beaters to pot and blend til half way smooth.  Stir in Corn, Yeast, Milk, Peas and Chicken til fully incorporated, garnish and season as desired.  Enjoy  :)

Creamy Vegetarian Casserole

     I don't know about you, but I love a good casserole, ...especially if there are left overs for dinner the next night!  And, you can really pack a lot of vegetables in one dish and no one even notices...namely kids.  I had the pleasure of creating one such recipe, and I'm excited to share my bounty with you.  Each of the 8 generous servings are only 441 calories, 21.6g carbs, 5.9g fiber, 15.7g net carbs, 27g protein and 27g fat  Serve this with a side salad or green beans, and you will have a perfectly balanced lunch or dinner!  This one is filled with flavors galore'!  :)

Ingredients for 8 servings~

1 pound Beyond Beef (sub with Ground Beef if not vegetarian)

1 Onion, diced

1 Tablespoon chopped Garlic

Dash Cayenne Pepper

8oz fresh sliced Mushrooms

1 diced Red Bell Pepper

1 pound diced Cauliflower crumbles

10oz can Rotel

14.5oz can diced Tomatoes

15oz can Black Beans

- - - - - - - - - - - - 

8oz Cream Cheese, softened to room temperature

4 Eggs, room temperature

1 cup Cottage Cheese, drained of excess liquid

- - - - - - - - - - - -

4oz shredded Cheddar Cheese

Diced Green Onion

     Add Beyond Beef, Onion, Garlic and Cayenne to skillet til browned, stir in Mushrooms, Bell Pepper and Cauliflower til softened.  Then stir in Rotel, Tomatoes, and Black Beans til well incorporated.  Meanwhile, add second set of ingredients to mixing bowl and beat with beaters til well blended, then stir into meat mixture and pour into parchment lined casserole dish, and bake at 350 for 30 minutes, remove and top with Cheese and diced Green Onion.  Enjoy  :)

 

Simple Roasted Butternut Squash

     Nothing could be so basic, and nothing could be so delicious!  This simple dish works great as a side, or the beginning of something big...like maybe Butternut Enchiladas, or the like.  My big tip is having the guy in the Produce Department cut it in half for you, these have a tough skin and hard to divide.  If you have to do it on your own, pierce it with a fork and microwave for two minutes then get to cutting.  Be prepared to enjoy this sweet yet savory orange flesh in so many ways!  :)

Ingredients~

1 Butternut Squash

Olive Oil

Salt

Pepper

Garlic

Seasonings as desired

     Cut Squash in half lengthwise, scrap out the pulp, trim the ends, using a potato peeler to remove outer skin, slice and dice Squash, add to parchment lined cookie sheet, drizzle with Olive Oil sparingly, season as desired.  Bake at 425 for 45 minutes, stir half way thru.  Enjoy  :)