I am very excited for the cooler weather, so I decided to start making some “fall time” recipes. These pumpkin spice muffins are so yummy! My favorite part of making these is the warm pumpkin scent that fills my kitchen. That was exactly what fall is about. These muffins are very easy, and not to mention low-fat!!
2 cups whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon pumpkin pie spice
A dash of ground nutmeg
½ cup splenda brown sugar
1 tablespoon agave syrup
½ cup pumpkin butter (or canned pumpkin)
4 egg whites
1 teaspoon vanilla extract
1/2 cup fat free milk
For the topping:
3 tablespoons splenda brown sugar
3 tablespoons whole wheat flour
1 tablespoon “I can’t believe it’s not butter”
Makes 12 muffins
Preheat oven to 375. Coat muffin pan with cooking spray, or use paper liners. In a medium bowl, whisk together whole wheat flour, baking soda, salt, cinnamon, pumpkin pie spice, and nutmeg. In a larger bowl whisk the splenda brown sugar, milk, agave, pumpkin, vanilla, and egg whites. Gradually add in the flour mixture into larger bowl. Mixing well until combined. Pour the batter into muffin pan.
In a small bowl, combine your three topping ingredients (whole wheat flour, splenda, and butter). Mix and mush this with a fork until crumbly. evenly sprinkle on the top of each muffin. Bake for 15 minutes. Let cool for at least 10 minutes.
This salad has very simple ingredients and is full of flavor. Kale is one of the healthiest vegetables on earth. It is full of antioxidants and vitamins including vitamins A, C, and K. Kale is also a great source of minerals like potassium, and iron. This little leafy green vegetable is packed with great nutrients.
Quinoa is also full of health benefits. This little grain is full of natural protein. It also is a great source of vitamin B2, which plays a huge role in improving your body’s energy, and metabolism.
1 tablespoon olive oil
2 cloves of garlic, minced
- In small pot cook 1/4 cup dry quinoa (following directions on box) when finished remove from heat & set aside. In a large skillet, heat the olive oil , tomatoes ,and garlic over medium heat. Adding the tomatoes in the beginning allows them to roast and get a slight char on the outside. Add kale, onion, and sea salt be sure to continually stir until the kale starts to wilt, about 3 minutes. Remove from heat, mix in quinoa, Serve warm.
Low-Carb Coconut Brownie Bites!
These little brownie bites are are absolutely delicious! They are the perfect guiltless treat if you have a chocolate craving! I experimented with some ingredients and was pleasantly surprised with how these bites came out ! They are dense and moist with just the right amount of chocolatey richness!
3 Tablespoons coconut oil or “I cant believe its not butter” (for a lighter option)
½ cup unsweetened cocoa powder
¼ cup non-fat milk
1 ½ teaspoon vanilla
½ teaspoon salt
1 cup sugar or sugar substitute (I prefer Splenda,or stevia)
4 egg whites
3 Tablespoons coconut flour
½ cup unsweetened shredded coconut
Preheat oven to 350. Melt butter/oil in bowl . Whisk in cocoa powder, coconut flour, shredded coconut, and sugar until well blended. Add in milk, egg whites, salt, and vanilla. Mix well, make sure all ingredients are blended completely. Place in the fridge for 10-20, allowing the coconut to absorb & expand. Use muffin pan, grease well with pam. Fill each cup 1/2 full. Bake for about 12-15 minutes.
This isn’t your typical pizza recipe, it is fresh & light which makes it perfect for a summer dinner. At first I was hesitant to grill a pizza on the BBQ. I was worried the dough might stick to the grill or droop through the slats. To my surprise this was very easy and came out beautifully.
1 package of whole wheat pizza dough ( available at Trader Joes, Sprouts, or Fresh and Easy)
3 green onions, chopped
6 Cherry tomatoes, sliced.
1 Avocado diced
1/2 cup fat-free feta cheese
1/4 Cup red wine vinegar
Salt and Pepper (to taste)
Heat your grill to medium. Flour a surface to work with dough, stretching the dough into a circle . Lightly brush grill with olive oil to avoid the dough sticking. Place your dough on a baking sheet to so it will easily transfer and slide onto grill. Put dough onto grill and cook until bottom side is firm ( about 3 mins). Use tongs or spatula to flip pizza onto other side evenly sprinkle the crust with onions, tomatoes, and cheese. Grill for another 3 minutes allowing cheese to melt. Remove from grill.
In a medium-sized bowl mix your spinach, avocado, and red wine vinegar. Season with salt and pepper . Pile this on top of pizza, cut and enjoy!
No bake protein bites
The best part about this recipe is that there is no baking involved. These are extremely easy! They are packed with a ton all natural protein, which makes a great on the go snack.
1 Cup rolled oats
1/2 Cup whey protein powder
1/4 Cup raw honey
1/2 agave syrup
2 Tablespoons Chia seed
2 Tablespoons flax-seed
1/2 Cup almond butter
1/2 Cup “Better N’ Peanut Butter” peanut butter ( I use this because it is lower in calories and has a sweeter taste to it, however you could use a full cup of almond butter)
1/3 Cup unsweetened shredded coconut
A splash of coconut milk ( just enough to moisten)
Optional: When available I will often add dried fruit such as raisins, or dates .For a richer more indulgent taste I will add in some carob chips.
Makes about 30 bites.
Directions: Mix all ingredients in a large bowl. Form into balls using your hands or an ice cream scoop. Place balls on a baking sheet lined with parchment paper or foil, freeze for 30 mins or store in fridge.
Tip: “Better N’ Peanut Butter” peanut butter can be found at trader Joes.
These are a great option for a healthy snack, and are tasty when added to salads. Garbanzo beans, also known as chickpeas are high in fiber and protein which make them a great staple for those who are on a vegetarian diet. The protein in these keep you full and energized, and the fiber is great for your body’s digestive system! Overall these make for a delicious, healthy snack.
3 cans garbanzo beans
Olive oil (to grease pan)
Preheat the oven to 450. Completely drain each can of garbanzo beans, being sure to get rid of all liquid. Evenly spread beans on a baking sheet and season to taste with garlic powder, salt, and pepper. Bake in the oven for about 45 mins, rotating the garbanzos occasionally.
You can change up the spices in this recipe to whatever variation suites you, often I will add white pepper to them for an extra kick.
This serves about 6 people.
Rosemary Lemonade Cocktail
This refreshing cocktail is great for a summer day. Who doesn’t love lemonade on a warm day?
1 Cup of fresh lemon juice ( about 4 lemons)
1 Cup seltzer water
3 Tablespoons agave syrup
4 Oz. Vodka
4 Rosemary fresh sprigs
For garnish : 8 lemon slices, 2 for each drink and Stevia sugar around rim of each cup
Makes 4 Drinks
Mix lemon juice and agave syrup until syrup is dissolved, add in seltzer water and vodka. Pour into 4 glasses and stir using rosemary sprig to add light flavor. Leave sprig in cup for garnish.
Healthy- Homemade Popsicles
The other night I wanted a healthy and natural alternative to your regular sugary popsicle. I got some small disposable plastic cups and popsicle sticks and threw together some popsicles with healthy ingredients I had in my kitchen. They turned out fantastic and were eaten up quickly during the hot summer days. These are just a few of the different variations I made, but the possibilities are endless.
Fill each little plastic cup with the following , pictured above from left to right…
Strawberry kiwi lemonade :
1/2 a kiwi sliced
3 sliced Strawberries
Guava blueberry popsicle :
100% pure Guava Puree
1/4 cup blueberries
Green tea cucumber popsicle:
Green tea ( I used Tazo green tea)
1/4 cup sliced fresh cucumber
Honey chia seed popsicle:
1/2 tablespoon of raw honey
1 Tablespoon chia seeds
1/2 teaspoon vanilla extract
2 sliced strawberries
Tip: to make popsicle stick stand straight cut little pieces of paper and poke a hole in the middle with your popsicle stick place on top of cup to act as an anchor
This cocktail is so tasty and only contains two ingredients: Kiwis, and vodka! The great thing about Kiwi is it is extremely good for you. One kiwi contains about as much potassium as a banana, more Vitamin C than an orange, and is very high in fiber. With these nutrients, you can drink your cocktail and feel good about it too.
Makes 1 Cocktail
2 Kiwis (skinned & pureed)
2 Oz of Vodka
Puree Kiwi and vodka in a food processor or blender. If you’d like, leave one slice of kiwi for garnish. You can blend with Ice or add afterwards. Poor in Glass & Serve. Simple as that!
Coconut Milk Chia Seed Pudding.
This pudding not only tastes great , but it is also extremely easy to make. Chia seeds are full of nutrients, and are considered a superfood. These tiny seeds are packed with Omega-3 fatty acids, fiber, and antioxidants. When Chia seeds are put into liquid the small seeds expand and form a gel around them due to the soluble fiber that they contain. The gel texture adds a tapioca-like effect to the pudding. Chia seeds can be found at any local health food store. I have purchased them at both Trader Joes or Sprouts.
1 1/2 Cups of Coconut milk ( I use So Delicious sugar-free vanilla, but any flavor will work)
1/3 cup of Chia Seeds
2 Tablespoons of Agave Syrup
1 Teaspoon of Vanilla Extract
1/3 Cup Berries (Any type)
A handful of low-fat Granola ( I prefer Kind Maple Walnut Clusters with Chia & Quinoa)
Mix coconut milk, agave and vanilla extract until smooth. Stir in Chia seeds , and continue stirring for a few minutes to be sure the seeds don’t clump together. Pour mixture into four glasses,and chill overnight, or for at least 4 hours. When finished chilling, top with Granola and berries.