Whole Wheat Pumpkin Bread

Since its fall I am continuing with pumpkin flavored everything! This is an easy whole wheat pumpkin loaf! What’s great about using pure canned pumpkin is that it works as a substitute for oil in most baking recipes & adds a perfect moistness to the bread. Be sure to get a can of PURE pumpkin , not pumpkin pie. There is a ton of added sugar in the can made of pumpkin pie mix!

1- 16 Oz can of pure pumpkin
3 egg whites
2 1/2 Cups whole wheat flour
1 Cup baking stevia
1 Tablespoon cinnamon
1 Teaspoon pumpkin pie spice
1 Teaspoon nutmeg
1 Teaspoon baking soda

Optional: 1/2 cup of pecans



Preheat the oven to 350. Spray/ grease your loaf pan and set aside. In a large bowl mix together your pumpkin, egg whites, and stevia. Add your cinnamon, nutmeg, pumpkin pie spice, and baking soda. Slowly sift your flour into the mixture. Finally mix in your pecans. Pour batter into pan and bake for about 45 Mins. Let cool and enjoy!

Pumpkin Spice Protein Shake

A holiday twist to your classic protein shake.

Being that it is October everything is pumpkin spice flavored! This flavor can be made from basic spices in your kitchen, it’s almost too easy! This by far was the tastiest protein shake I’ve made!


1 Cup ice cubes

1 Cup sugar-free coconut milk

1 Scoop whey protein powder ( I used Vanilla)

1 Teaspoon cinnamon

1 Teaspoon pumpkin pie spice ( or all-spice)

1/4 Teaspoon nutmeg

1 Teaspoon chia seeds

Mix completely in a blender & pour in a glass!

Apple Butter

Contrary to it’s name,  there is no actual butter in “apple butter”. The name “apple butter” simply comes from the smooth rich texture of this spread. I love putting apple butter on toast, or in my oatmeal in the morning. This might take quite a bit of time to cook but it is well worth the wait, and frankly no store-bought apple butter will compare. My recipe uses Truvia rather than sugar  for a lighter version, but you can use regular sugar or even honey to sweeten it.


8 Granny Smith or Red Delicious apples (peeled & finely chopped)

3 Teaspoons ground cinnamon

2 Teaspoons all spice

4 Tablespoons Truvia Baking Blend


Place chopped apples in slow cooker with spices & sugar. Mix well and cook on high for 2 hours. After 2 hours mix with a whisk to reduce clumps. Reduce the heat to low and cook for another 3 hours, stirring occasionally.  Remove from slow cooker and put into jars or containers , store in the refrigerator or freezer.

Pumpkin Spice Muffins

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.

Sauteed Kale & Quinoa Salad

Garlic Kale & Quinoa Saute

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

10-15 cherry tomatoes
2 bunches kale coarsely chopped (about 1 1/2 pounds), remove large stems
1/4 of a yellow onion chopped
1/2 Cup quinoa (cooked)
Sea salt


  1. 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.

Do it Yourself Popsicles

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 :

Fresh 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

Strawberry moscato:

moscato wine

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


Zucchini Chips

Oven baked zucchini chips.

4 zucchinis
Salt & pepper
Garlic powder
Olive oil ( to grease pan)

Preheat the oven to 450. Cut zucchini into thin slices , about the thickness of a quarter. Season with garlic powder , salt, and pepper. Spread zucchini evenly on baking sheet and cook for about 40 mins, flipping the chips half way through.


Carrot Fries

Carrot fries are a tasty  low carb option for those who love to snack! These have been a huge hit with friends & family since the first time I made them!

Baked Carrot Fries.


8-10 Medium carrots (sliced)

Sea Salt (to taste)

Pepper ( to taste)

olive oil (to grease pan)


Preheat oven to 450. Grease baking pan lightly with olive oil. Cut the carrots into about a 1/2 thick and 4 inch long slices . Just a little larger than your average french fry, because they will shrink in the oven. Season with salt & pepper (or any seasonings you prefer). Place evenly on the pan so that all carrots lay flat. cook for about 40 mins, occasionally flipping the fries to evenly cook them.