Vanilla Pumpkin Snack Cake

      Some say snack, some say cake, so to be fair let's just call it what it really is...a snack cake, Vanilla Pumpkin Snack Cake to be exact.  Wanna know how I can get away with such a declaration!?  Whelp, each of the 9 hearty pieces are only 138 calories, 13g carbs, 1.8g fiber, 11.2g net carbs, 17.5g protein, and 2.7g fat.  So what do you say... snack or cake!?

Ingredients for 9 servings~
1 cup Oats
4 scoops Quest Vanilla Protein Powder
2 extra small (6oz total) ripe mashed Bananas
6oz 0% Fage Greek Yogurt
1/2 cup Pumpkin
2 Extra Large Eggs
1 teaspoon Baking Powder
1 teaspoon Cinnamon
Dash Vanilla
1 Tablespoon chopped Pecans

     Stir all ingredients together til smooth, except Pecans.  Pour into parchment lined 8X8 dish, top with Pecans, bake at 350 for 35 minutes.  Enjoy  :)

Black Bean Pumpkin Sauce

    The taste of Fall is so distinctive, but luckily is versatile enough any time of year.  Pumpkin goes with so many things, from sweet to savory.  Lucky for us, even as a Pasta Sauce!  My 6 servings of Black Bean Pumpkin Sauce are only 225 calories, 54g carbs, 21.4g fiber, 33.4g net carbs, 17.5g protein, and 2.3g fat.  Perfect over noodles, Spaghetti Squash, or roasted Butternut Squash!  Such a fun meatless meal, and dripping with flavor!

Ingredients for six 1 1/3 cup servings~

1 3/4 cup dried Black Beans (sub with 2 cans)

1 diced Onion

1 Tablespoon chopped Garlic

1 teaspoon Chicken Bouillon Granules (sub with Vegetable Broth if Vegan)

29oz can Pumpkin Purée 

14.5oz can Fire Roasted Tomatoes

1/4 cup Tablespoon Balsamic Vinegar

     Add dried Beans to bowl, cover with water, soak overnight, drain, add to soup pot, cover with water, along with Onion, Garlic and Bouillon, simmer 2 hours til Beans are softened, leaving about a cup of remaining juice in the pot, mash coarsely with potato masher,  Stir in remaining ingredients.  Enjoy :)

Lunch all Week

     I do food prep every Sunday, do you?  This is a lovely example of what a nice Lunch paired with a side Salad would look like.  Each of the five 2 cup servings are only 319 calories, 28.8g carbs, 4.9g fiber, 23.9g net carbs, 32.5g protein and 8.3g fat.  These macros are perfect for keeping me full for hours, especially with the addition of the extra fiber in the Greens.  Plus the convenience of having all week prepped and ready to go at a moments notice.  It’s a small inconvenience that continues to pay countless dividends the next 5 days.  If you have never tried food prep, give it a whirl and see what a difference it makes in your day!  :)

Ingredients for Five two cup servings~

1 large diced Onion

1 pound diced Chicken Breast

12oz diced Chicken Sausage (I used 4 pack Johnsonville Apple Chicken Sausages)

1 Tablespoon crushed chopped Garlic

Dash Cayenne

2 large diced Zucchini (1 pound 12oz)

1 diced Red Bell Pepper

1 diced Yellow Bell Pepper

12oz diced Sweet Potato

     Spray base of large stock pot with Pam Cooking Spray, add diced Onion, Chicken Breast, Sausage, Garlic and Cayenne til Chicken cooked thru.  I start on low heat til a few juices start to cover the bottom of pan, as to not scorch. Then add Zucchini and Bell Peppers til crisp tender, drain the juice and set aside for other occasion.  Meanwhile, add diced Sweet Potato to microwave safe bowl, and heat for 5 minutes, check for tenderness, heat an additional minute or two if necessary to soften, and stir into drained Chicken mixture.  Add 2 cups of mixture to five containers, store in fridge for the next 5 days, or put in freezer for later use.  I served mine with a side Green Salad, I also enjoyed a little Mustard stirred in.  Enjoy :)

Frozen Peaches

     If you love Peaches and want them all year round, I have an idea for you.  This is so simple you will laugh, but freezing Peaches the easy way can be done with such simplicity it becomes entertainment.  My big secrets are to use freestone cling free Peaches, I don’t peel my Peaches, I do a pre freeze with individual pieces.  I have used a Plant Based Sweetener in the past, but have decided the Peaches are sweet enough on their own and need no extra.  Follow along, and you will be a pro before you know it, make it an activity and employee the kids.  ;)

Ingredients ~

Ripe Peaches

Lime Juice 

Lakanto Monk Fruit ~(or sub with Sugar if desired, or follow my lead and don’t  sweetener at all)

Parchment Paper

Cookie Sheet

Pint Freezer Ziplock Bags

     Rinse ripe Peaches, slice and dice, add to bowl, toss with Lime and Sweetener (optional), lay on parchment lined cookie sheet so pieces are not touching, freeze 3-4 hours, remove, peel from Parchment, add 1 pound to each Ziplock Bags, label with the date and lay flat in freezer.  When ready to use, defrost in fridge.  I do not peel my Peaches, it’s not necessary.  If you pre freeze your Peach pieces individually, they retain their firm nature when defrosted.  I use the Lime juice to retain their color, and it does not take away from the taste.  Enjoy  :)

Arugula Potato Salad

 

     There are so many things to love about my Arugula Potato Salad.  First off, it is hearty enough for Fall or Winter, yet light enough for Spring and Autumn…so basically you can not go wrong any time of year!  How’s that for versatile!  The other fun thing is that Arugula is so beautiful, but still packs a strong hot spicy mustard flair.  Each of these cups are only 84 calories, 19g carbs, 2.7g fiber, 16.3g net carbs, 2.3g protein and .2g fat.  So on top of everything else, this yields phenomenal macros.  And did I mention colorful as well!?

Ingredients for 16 cups~

2 pounds Potatoes (I used 3 large Baking Potatoes)

1 pound trimmed fresh Green Beans

5oz container Arugula (use less if desired)

10oz container of Cherry Tomatoes (cut in half)

10oz bag grated Carrots (I cheat and buy the bag on this one)

1 diced Yellow Bell Pepper

3 diced Green Onions

1/2 cup California Balsamic Ginger Balsamic

     Add each cleaned Potatoes to a piece of aluminum foil, prick the Potatoes, bake for 2 hours on 375, remove, cool, add to fridge overnight, dice when ready to use.  This trick really helps in holding up during dicing, much better than boiling.  Meanwhile, add trimmed Green Beans to microwave safe bowl along with 3 Tablespoons Water, and cook for 3-4 minutes, or til crisp tender.  Add Arugula to large salad bowl, along with Potatoes, Green Beans, and remaining ingredients, toss well to coat and serve.  Enjoy. :)

Black Bean Cowboy Caviar

     Is it a side, a main...or a dip!?  Yes, yes and heck yes!!!  I have created a healthy guilt free version of an American favorite.  I welcome all praise.  The famous tangy dressing has been changed in health but not in flavor.  Follow along to see my fun tips.  Each cup of the 12 cups, are only 147 calories, 26g carbs, 7.4g fiber, 18.6g net carbs, 7g protein and 3.6g fat.  Enjoy each cup with a nice punch of protein and fiber, that equals staying power in the belly!  :)

Ingredients for 12 cups~

3/4 cup dry Black Beans~sub with 15oz can

2/3 cup dry Black Eyed Peas (feel free to sub with favorite or more Black Beans)~sub with 15oz can

1 pound fresh Tomatoes, diced and drained on paper towel a couple hours

2 Ears fresh Corn in the HUSK~microwave 4 minutes, cool to touch, remove Husk and shave off kernels 

1 Orange Bell Pepper diced

2 diced Avocados

2-3 diced Green Onions

1 Bunch Cilantro Leaves

1/2 cup Balsamic Vinegar~I use California Balsamic Sweet Heat, 7 Herb Italian or Persian Lime

     Soak Beans and Peas separately overnight in bowls with water 3-4 inches above them, drain, separately add Beans and Peas to individual pots, cover with water, simmer two hours or til tender, drain and add to large mixing bowl, about 4 quarts.  Meanwhile, dice Tomatoes and let drain on a couple paper towels.  Then add Husked Corn to microwave for 4 minutes, remove Husk, trim off Corn to yield at least 2.5 cups.  Add all ingredients to bowl along with the Beans and Peas, mix til fully incorporated and enjoy as desired.  Refrigerate any leftovers...if any!  ;)

Brussels Salad

     Whether you are wanting to feed a crowd or just enjoy leftovers, this is one not to miss.  It is a Fall favorite of Brussels Sprouts, yet the sweet hint of Blueberries still shine thru, all the while providing a small punch of protein.  All these qualities allow for nice staying power when used as a side or main course.  Each of the cups (15.5 cups total) are only 113 calories, 21g carbs, 3.7g fiber, 17.3g net carbs, 4g protein and 1.7g fat.  Pairs nicely with grilled Chicken, or pretty much what ever your heart desires!

Ingredients for 15.5 cups~

1/2 cup dry Chickpeas (sub with a 15oz can)

1/2 cup dry Quinoa

24oz bag Brussels Sprouts~trimmed to yield at least 16oz

10oz bag grated Carrots~feel free to do your own, I cheat and buy bagged to spare my knuckles 

1 diced Red Bell Pepper

1 pint fresh Blueberries

2-3 diced Green Onions

1/2 cup California Balsamic Ginger Balsamic

1/4 cup slivered Almonds

     Add Chickpeas to bowl of water, making sure water covers Chickpeas by 3-4 inches, soak over night, drain, add to pot, cover with water and simmer two hours or til tender, drain and set aside.  Meanwhile, prepared Quinoa according to package directions.  Trim Brussels to yield at least 1 pound, cut in half, add to food processor and shred, feel free to slice by hand if necessary, and add to large 4 Quart mixing bowl, along with all other ingredients, I usually save the Almonds til the end and use as a garnish.  Refrigerate any leftovers.  Enjoy :)