Sugar Free Gluten Free Pumpkin Bread

      If you are looking to feed your family (or just yourself) a sugar free gluten free diet, then I would urge you to give this one a try!  Simple to make, and a bite of health in every morsel.  Each of the 6 servings (2 slices) are only 345 calories, 37g carbs, 6g fiber, 31g net carbs, 16.6g protein and 11.4g fat.  How bout that punch of protein as an extra bonus.  This is not a overly sweet Pumpkin Bread, but as your tastebuds adapt to a sugar free diet, it will hit all the high notes just the same!😉

Ingredients for 12 servings~

3 extra large extra ripe mashed Bananas (add an additional ripe Banana for increased sweetness)

6 extra large Eggs

3/4 cup Pumpkin

5.3oz Fage Greek 0% Fat Yogurt

1/2 cup/4oz unsweetened Applesauce (You can make your own if desired)

3 cups Oats

1 teaspoon Baking Powder

Dash Cinnamon

Dash Vanilla

1/4 cup chopped Walnuts

     Add Bananas to large mixing bowl, beat with mixer til smooth, add in Eggs, then Pumpkin, Yogurt, and Applesauce til well incorporated.  Then continue with Oats, Baking Powder, Cinnamon and Vanilla.  Pour equally into two parchment lined loaf pans, top equally with Walnuts, bake at 375 for 40 minutes.  Enjoy 😊 

Chocolate Chip Pumpkin Snack Cake

 

 

     If you want a no sugar treat for the Fall holidays, this is one you might want to try.  Not very sweet, but is perfect to pair with Chili, or just your mouth!  If you want to add a smear of nut butter, that might top it off perfectly.  For each of the 20 pieces, it is only 123 calories, 13g carbs, 3.7g fiber, .8g sugar alcohol, 8.5g net carbs, 4.4g protein and 6.4g fat.  If you are looking for the no guilt treat, put this on the menu!😉

Ingredients for 20 small pieces~

3 extra ripe extra large mashed Bananas

4 extra large Eggs

1/2 cup Peanut Butter (I use chunky)

1 cup Pumpkin

4oz/1/2 cup unsweetened Applesauce

2 cups Oats

1 teaspoon Baking Powder

Dash Cinnamon

Dash Vanilla

1/2 cup Lily’s Stevia Sweetened Dark Chocolate Chips

     Add Bananas to mixing bowl and beat til smooth, continue on with adding Eggs, then Peanut Butte, Pumpkin and Applesauce.  Continue on with Oats, Baking Powder, Cinnamon and Vanilla, as well as the majority of Chocolate Chips, reserve a few to sprinkle on top.  Pour into parchment lined 7X11 dish, and top with remaining Chips, bake at 375 for 30 minutes.  Enjoy 😊 

Fall Chili

      One thing we can love about cooler temperatures is that it brings out all the fun favorites in the produce department.  And with all the holidays during these months, I came up with my Fall Chili that feeds a large crowd.  Each of the 25 cups are only 183 calories, 18.5g carbs, 5g fiber, 13.5g net carbs, 14.6g protein and 5.5g fat.  So on Halloween night, feel free to invite all your goblins over for dinner before heading out to trick or treat!  Have fun with this one, and enjoy my spooktacular add in's to make it just right for the season!🍁🍂🍁

Ingredients for 25 cups~

3/4 cup dried Black Beans (sub with canned)

1 1/4 cup dried Black Eyed Peas (sub with favorite Bean, or with canned)

1 Tablespoon Chicken Bouillon 

3 pounds 90/10 ground Beef

2 chopped Onions

1 Tablespoon chopped Garlic

Dash Cayenne (optional)

1 Chili Packet (I use low sodium)

3 cans diced Tomatoes (I use low sodium)

1 can Pumpkin

3 pounds diced Butternut Squash (trim ends, slice lengthwise, use potato peeler to remove skins, deseed and slice in cubes)

     Add Beans and Peas to large stock pot, cover with water over night or for 8 hours, in the morning drain, cover with water again, add 1 chopped Onion and Bouillon, simmer for 2 hours.  Meanwhile, brown ground Beef with remaining Onion, Garlic and Cayenne, drain any excess grease.  When Beans are done simmering, stir in Beef with remaining ingredients and continue to simmer til Squash is softened, about 20 minutes.  Enjoy 🎃

Fall Squash

     Don’t you love the cool crisp change in temperatures when Fall comes knocking!?  Not only do the leaves change in color, so does our produce.  All the earth tones of orange, brown, green and red come to life, this is their time to shine.  Especially fun are Fall Squash, specifically Acorn, Butternut and Spaghetti Squash.  These are simple to make, and delicious to eat.  With a few easy instructions, you will be well on your way to joining the trends of the season!🧡

Ingredients~

Acorn Squash

Butternut Squash 

Spaghetti Squash

     Acorn Squash have thin skins, easily cut in half, scrape out seeds and strands, fill cavity with Apples rubbed with Olive Oil, Grains or Meats, set inside a foil ring, cover with foil and bake at 425 for one hour.  Butternut Squash can be trimmed, sliced in half, deseeded, and skinned with a potato peeler.  I sautéed mine with Olive Oil, Onion, chopped Garlic and fresh Thyme leafs til tender with lid on skillet about 10 minutes, season with Salt and Pepper.  Butternut cubes can be roasted as well by lightly coating with Olive Oil in a 425 oven for 40 minutes, stirring half way thru, then tossing in a Salad or Spaghetti Sauce, or blended in a Soup.  Lastly Spaghetti Squash has a tougher skin, and as a tip, ask your produce guy to cut in half for you, or fork your Squash and microwave for 5 minutes, then cut in half, deseed, rub with Olive Oil and bake face down on foil lined cookie sheet at 425 for 50 minutes, remove, cool to touch, and fork away strands from side, fill cavity as desired.  I love my homemade Spaghetti Sauce: sauté a Tablespoon Olive Oil with 1/2 chopped Onion, Tablespoon chopped Garlic and dash Cayenne til golden, add 4 pounds chopped fresh Tomatoes and fresh Basil leaves (desired amount), a teaspoon Salt and 2 Tablespoons Balsamic, bring to boil, reduce to simmer for 2 hours.  Add meat as desired.  Most of all, use your creativity to brighten any Fall table into a festive delight!  Enjoy 😊 

Pumpkin Pecan Cake

 

     I never turn down a good Pumpkin recipe, and this happens to fall in that category.  If you are looking for a perfect little snack Cake to have around, this one is it.  Not too sweet, so perfect for breakfast, pre or post workout, or even an afternoon snack.  Each of the 12 pieces are only 156 calories, 18g carbs, 2.8g fiber, 15.2g net carbs, 6.8g protein and 4.8g fat.  Feel good about feeding your family this sugar free gluten free Pumpkin Pecan Cake, no guilt here!  And if you want to take a walk on the wild side, add a slim layer of nut butter for grins! ☺️

Ingredients fr 12 servings~

3 extra large ripe mashed Bananas (add another Banana for a sweeter taste)

6 extra large Eggs

1/2 cup (4oz) unsweetened Applesauce (make your own if desired)

3/4 cup Pumpkin

3 cups Oats

1 teaspoon Baking Powder

Dash Cinnamon 

Dash Vanilla

2 Tablespoons chopped Pecans

     Add Bananas to large mixing bowl, beat with beaters til smooth, add in Eggs, Applesauce and Pumpkin til well incorporated, then blend in Oats, Baking Powder, Cinnamon and Vanilla.  Pour into parchment lined 9X13 and top with Pecans, bake at 375 for 30-35 minutes.  Enjoy 😊 

Pumpkin Chia Seed Pudding

 

     Looking for an easy fun Fall breakfast idea?  Heck, this can be a snack or even a dessert.  And, as a bonus, this recipe makes TWO!  Each of my Pumpkin Chia Seed Puddings are only 259 calories, 31g carbs, 13.3g fiber, 17.7g net carbs, 8.1g protein and 12.9g fat.  BTW, as an extra added bonus, double the recipe and have 4 breakfasts ready to go for the week!😉  PS. dont miss the nice punch of fiber and protein, more wins!!!

Ingredients for 2 servings~

1 extra large ripe mashed Banana

1/4 cup Pumpkin

2 cups 30 cal/cup Almond Milk

1/4 cup Chia Seeds

     Blend everything together with beaters or hand whip, divide evenly into two containers, let rest in fridge overnight.  Enjoy☺️ 

Sautéed Thyme Butternut Squash

 

     I love a versatile vegetable, and Butternut Squash fall smack dap in that category.  These are great in soups, salads, spaghetti sauce, or just a simple side.  My one pan wonder was inspired by my talented friend Jenny, and her food makin’ skills is one of the reasons I love her so much…it breeds affection.  As a bonus, Butternut Squash are easy to cut, or should I say trim the ends, cut in half and use a potato peeler to “off” the skins.  Easy breezy.  Each of these four servings are only 144 calories, 29g carbs, 5g fiber, 24g net carbs, 2.5g protein and 4g fat.  This is definitely one not to miss.  Out of curiosity, how do you best love your Butternut???😊

Ingredients for 4 servings~

1 Tablespoon Olive Oil

1/2 chopped Onion

1 Tablespoon chopped Garlic

Dash Cayenne (optional)

2 pounds trimmed, cleaned, deseeded, diced fresh Butternut Squash

Fresh Thyme Leaves, desired amount plucked from stem

Salt, to taste

Pepper, to taste

     Add all ingredients to skillet, heat on medium with lid, stirring occasionally til softened, about 10 minutes, or until softened.  Enjoy 😉 

Acorn Squash

 

     Did your mom make Acorn Squash when you were a kid!?  Mine sure did, and I have a special attachment to those dark green spheres.  Although mother filled mine with Butter, Cinnamon and Brown Sugar, I have had to lean into filling mine with chopped Apples with a little Olive Oil…and I love it just the same.  This is a great Fall dish, perfect on a cool crisp night!  I hope you try this modern twist on an old favorite. 😊

Ingredients~

Acorn Squash

Chopped Apples (my favorites are Fuji, Envy, Cosmic and Honeycrisp)

Olive Oil

     Luckily Acorn Squash have a delicate skin and are very easy to slice in half, after cutting in half, remove seeds and strands.  Chop Apples, toss with a scant amount of Olive Oil and fill in cavity of squash, Make a ring with foil and set the ring on a foil lined sheet pan, and set the filled Squash in ring to stabilize and keep from spilling over, cover all with foil and bake at 425 for an hour.  Enjoy ☺️ 

Spaghetti Squash

     If you love the idea of pasta, but are shying away from processed carbs, I have an idea for you…Spaghetti Squash!  It’s a fun way to create yum in a healthy way, especially if you add my homemade Spaghetti Sauce.  In reality, you can add anything you want as it takes on any flavor.  Mexican, Hawaiian, Italian, or Chinese all combine into a wonderful medley.  The hardest part will be cutting the Squash in half, but I have that covered too…ask the guy in the produce department to go in the back and cut it in half with their big sharp knifes!  If this isn’t an option, fork the Squash several times, and microwave it for 5 minutes, then attempt to cut it in half yourself.  #problemsolved

Ingredients~

Spaghetti Squash

Olive Oil

     Cut your Squash in half, scrape out the excess strands and seeds, rub the inside lightly with Oil, place on aluminum foil lined sheet with skin side up, roast at 425 for 50 minutes.  When done, remove from oven, cool to touch, and flake strands away with fork.  Add your favorite toppings as you would any pasta.  Let your imagination be your guide.  For an unbeatable finish, try your hand at my homemade Spaghetti Sauce!  Enjoy 😉