Saturday, October 21, 2017

Mummy Brownies

     Don't be scurrrred....these Mummy Brownies won't hurt fact, they might help you!  These are the perfect healthy treat anytime those cravings kick in, ...or if you want to be the hit of any Holiday party foul here!  These friendly guys are only 204 calories, 8g net carbs and 16g protein.  Don't these just put a smile on your face!?

Ingredients for 8 Mummies~
1 cup Brownie Batter G Butter ( )~ sub with a nut butter
2 jumbo Eggs
7oz 2% Fage Greek Yogurt, divided in half
1/4 cup Coconut Flour
1/4 cup Cocoa Flour
1/2 cup Swerve Granular Erythritol
1 tsp Baking Powder
Dash Cinnamon
Dash Vanilla
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1/4 cup reduced fat Cream Cheese
1/4 cup Swerve Granular Erythritol
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16 candy Eyeballs

     Mix first set of ingredients til smooth, reserving half of the Yogurt, add to parchment lined 8X8, bake at 350 for 25-30 minutes.  Cool and cut into 8 equal bars.  Meanwhile, use remaining Yogurt and stir til smooth with second set of ingredients, add to ziplock baggie, snip the corner and decorate Brownie bars with strips of Frosting, finish with adding candy Eyeballs.  Enjoy  :)

Pumpkin Kale Lasagna

     There is going to be something new on my Thanksgiving tables this year...that's right, Pumpkin apologies!  #whynot  There may something new on my table thru out the year as well.  Have you ever tried Pumpkin as a savory delight,...whelp, it's GOOD!  And with pre-made Cucina Antica Tuscany Pumpkin sauce, it makes life real easy ('cause I lazy).  This is extremely rich, so watch portion size, 1/12 of a 9X13 pan is 341 calories, 33g net carbs and 17g protein.  Use this as your main course with a side salad, guilt free.  Move over Turkey, there's a new treat in town.  ;)

Ingredients for 12 servings~
1 Tablespoon Butter
1 Tablespoon crushed Garlic
Dash Cayenne Pepper
5oz Baby Kale
Dash Salt
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5 Tablespoon Butter
6 Tablespoons Flour
4 cups 2% Milk
1 cup Mozzarella
Dash Salt
Dash Pepper
Dash Nutmeg
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8oz (12 sheets) Oven Ready Lasagna Noodles ('cause I lazy...boil the regular kind if you wish...#freak)
1 pound full fat Ricotta Cheese
25oz Cucina Antica Tuscany Pumpkin Sauce (
1 cup Mozzarella

     From first set of ingredients, melt Butter, add Garlic, and Cayenne til sauteed and fragrant, add Kale to skillet til wilted, season with Salt to taste, set aside.  From second set of ingredients, melt Butter, and slowly stir in Flour til well incorporated, slowly stir in Milk til smooth and simmer til thickened, approx 30 minutes, then add Mozzarella, Salt, Pepper, and Nutmeg~allow to cool and will continue to thicken.  After White Sauce has cooled and thickened, add one cup to Pam coated 9X13, top with 3 of the Lasagna Noodles, 1/4 of the Ricotta Cheese, 1/4 of the Pumpkin Sauce, and 1/4 of the remaining White Sauce, and 1/4 of the wilted Kale~repeat 3 more times.  Finish by sprinkling with remaining cup of Mozzarella, cover with foil and bake at 375 for 40 minutes.  Remove and Enjoy  :)

Apple Chips

     Nothing gets a party started like chips & dip!  With football season here and holiday parties right around the corner, it's that time of year where everyone needs a tasty and easy appetizer up their sleeve.  So why not investigate this better-for-you, scrumptious chips and add a healthy dip(reduced fat cream cheese,pumpkin and a touch of coconut sugar stirred together) that will satisfy any sweet or salty craving without guilt.  Whether you are the host with the most or a guest bringing the best, these craveable combos will be loved by all.  Take advantage of a treat that is Gluten Free, Fat Free, Oil Free, No added Sugar, good source of Fiber and no preservatives.  To find out more about Bare Fuji & Reds Apple Chips, visit

Tomato Basil Mac N Cheese

     They say it's National Pasta Month...I say who cares as longs as it's delicious...I can easily celebrate every month (...I'm considerate like that)!   ...however, I do keep those festivities to a minimum because I like fitting into my pants.  That being said, if you are willing to control your portions, then it's not a problem and you can enjoy a one cup serving for 363 calories, 33g net carbs and 16g protein.  Add a 4oz Chicken Breast and a cup of steamed Broccoli and you have a perfectly balanced meal for about 500 calories!  Party on Pasta!!!  ;)

Ingredients for 12~1 cup servings~
1 pound Elbow Pasta or Rotini
4 Tablespoons Butter
1 Tablespoon crushed Garlic
Dash Cayenne Pepper
2 cups 2% Milk
3 cups shredded Cheddar
1 cup shredded Parmesan
25oz Tomato Basil Cuctina Antica Pasta Sauce (find at Whole Foods, Sprouts, Green Acres, Target, or at Amazon.
1/2 cup Italian Bread Crumbs
Basil for garnish

     Cook Pasta according to directions, drain and set aside.  Meanwhile, melt Butter in skillet, add Garlic and Cayenne til sauteed and fragrant.  Stir in milk til heated thru, add 2 cups Cheddar and 1/2 cup Parmesan til melted, add the Tomato Bail Sauce til well incorporated then pour over Pasta, stirring well.  Add to Pam coated 9X13 and top with remaining Cheese and sprinkle with Bread Crumbs.  Bake at 375 for 35 minutes.  Garnish with Basil and serve.  Enjoy  :)

Saturday, October 14, 2017

Sugar Cookie Pumpkin Bars

     Sugar Cookie Pumpkin Bars fit well into all the Fall "feels".  Not only are they delicious, they are healthy and calorie friendly, for a hugh 4x4 inch piece it is only 251 calories, 10g net carbs and 18g protein.  Enjoy this moist decadence for breakfast, afternoon snack or dessert...or all three!  :)

Ingredients for 4 servings~
1/2 cup Sugar Cookie G Butter ( (sub with melted Coconut Oil)
1/2 cup Pumpkin
4oz (1/2 cup) Unsweetened Applesauce (or grind your own)
2 jumbo Eggs
1/4 cup Coconut Flour
1/3 cup Swerve Granular Erythritol
1 teaspoon Baking Powder
Dash Pumpkin Pie Spice (sub with Cinnamon)
Dash Vanilla
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1 Tablespoon Lily's Stevia Sweetened Dark Chocolate Chips
1 Tablespoon chopped Pecan's
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1 Tablespoon Sugar Cookie G Butter ( ) (sub with melted Coconut Oil)
1 Tablespoon reduced fat Cream Cheese, softened
1 Tablespoon Swerve Granular Erythritol

     Mix first set of ingredients and pour into 8x8 parchment lined pan, top with second set of ingredients, bake at 350 for 20 minutes, remove and cool.  Meanwhile, mix third set of ingredients til smooth, add to baggie, snip corner and drizzle in a decorative pattern.  Enjoy  :)

Saturday, October 7, 2017

Pumpkin Brownies

     The dessert options for Fall are limitless, there are so many options it has it's own zip code.  Lucky for us, Pumpkin resides in the 90210 section of the community (...that humor may be lost on you if you are only in your second or third decade of life...just trust me, it's funny).  If you type Pumpkin in my search bar you will get well over 60 recipes pop up, how's that for proof in the puddin'...err, Pumpkin!?  But my all time favorite pairing is with Chocolate, especially in Brownie form.  So the next time you're in the kitchen and hankering for a sweet, try whipping up a batch of Pumpkin Brownies and see if it turns into your #1 as well.  Each of these 9 beautiful spectacles are only 203 calories, 6g net carbs and 12g protein.  :)

Ingredients for 9 servings~
1/4 cup melted Coconut Oil
1/4 cup Cocoa
1 scoop Chocolate Protein Powder (I use Quest Chocolate Milkshake)
2 jumbo Eggs
1/2 cup Pumpkin
1/2 cup Swerve Granular Erythritol (can sub with sweetener of choice)
1 Teaspoon Baking Powder
Dash Pumpkin Pie Spice
Dash Vanilla
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7oz  2% Fage Greek Yogurt
5 Tablespoons reduced fat Cream Cheese, softened
1 jumbo Egg
1/3 cup Swerve Granular Erythritol (can sub with sweetener of choice)
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1/4 cup Pumpkin
3 Tablespoons reduced fat Cream Cheese, softenend
1 jumbo Egg
2 Tablespoon Coconut Flour
1/4 cup Swerve Granular Erythritol (can sub with sweetener of choice)
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1 Pumpkin Pie Protein Bar, diced (I use Fit Joy Protein Bar)(can sub with other flavor)

     Mix first set of ingredients til well incorporated and pour into parchment lined 8X8 pan.  Mix second set of ingredients and pour over top of Brownie layer.  Mix third set of ingredients and drop by four equal dollops in each of the 4 quarters of the pan, then take a knife and swirl thru each of the Pumpkin areas.  Bake at 350 for 1 hour, remove and sprinkle with Protein Bar bits and slightly pat down.  Bring to room temperature and chill in fridge over night.  Enjoy the heck outta this baby  ;)


     Let it be known, Pumpkins are not just a means to scare little kids on Halloween....although some of those carvings can be pretty terrifying.  Have you ever realized that Pumpkin is the most widely consumed food that is also used in decoration and recreation!?  (I mean, would you ever dream of setting a Turkey on the front porch to spook visitors on Thanksgiving....didn't think so...and if you do, you need to seek medical attention immediately.)
     One of the most popular crops in the United States, 1.5 billion (yes, billion) Pumpkins are produced each year.  And ironically, if you think about it, they are mostly only used in the last quarter of the year, September is the warm up to October madness.  Not only an excellent source of Vitamin A and Beta-Carotene, it is calorie friendly and a wonderful option for Breads, Soups, Pies, Muffins, Waffles, French Toast, Pancakes, Latte's, Oatmeal, Pasta, Hummus, Chili, Cupcakes and Cookies.  The possibilities are endless when it comes to Pumpkin, the only question is, what will you create during the last 3 months of the year!?  PS  Thank you to the "guy" who created canned Pumpkin...#lifemadeeasier

Here are a few of my favorites, and for more than 60 other options, type Pumpkin in the search bar of my blog and spend the entire day perusing all things Pumpkin!