Friday, November 10, 2017

Pumpkin Cinnamon Rolls

     Sometimes there is a nice sweet spot between unhealthy and healthy...and I think I found it!  You're welcome!  I don't typically use White Flour, but for this recipe it was a must...however, that doesn't mean there isn't room to play nice and supplementing with some Oat Flour fits the bill perfectly.  And guess what, they turned out delicious!  Each of these 24 rolls are only 110 calories, 10g net carbs and 3g protein.  Now we have the opportunity for flavor, fun and healthy!

Ingredients for 24 servings~
1/4 cup 30 cal/cup Almond Milk
1 Tablespoon Sugar
1 rapid rise Yeast packet
1.5 cups Whites Flour
1 cup Oats, ground into powder (I used my Magic Bullet, 1/2 cup at a time)
7oz 2% Fage Greek Yogurt (reserve 2 Tablespoons)
2 jumbo Eggs
1 cup Pumpkin
1 cup Swerve Granular Erythritol (sub with Sugar if desired)
1/2 cup Cinnamon Roll Sweet Mama Mel's Coconutter, use code Paige15 for discount (sub with Coconut Oil, melted)
1 teaspoon Baking Powder
1 teaspoon Lite Salt
1 teaspoon Pumpkin Pie Spice
Dash Cinnamon
Dash Vanilla
- - - - - - - - - - - -
4 Tablespoons Butter, softened
1/2 cup Swerve Granular Erythritol (sub with Sugar if desired)
1 teaspoon Pumpkin Pie Spice
- - - - - - - - - - - -
2 Tablespoon/1oz reduced fat Cream Cheese
2 Tablespoons Yogurt (from reserved ingredients above)
1/4 cup Swerve Confectioners Erythritol (sub with Granular) (sub with Sugar if desired)
- - - - - - - - - - - -
Parchment Paper
Pam or Coconut Oil Cooking Spray

     Heat Milk in microwave for 20-30 seconds in large mixing bowl, stir in Sugar and Yeast til thoroughly combined, let activate for 15-20 minutes.  Add remaining set of first ingredients, beat with mixer til well blended, dough will be wet, cover with kitchen towel and rest for an hour.  Meanwhile, mix second and third ingredients and set aside.  Tear off large piece of Parchment and spray with cooking spray, add half of dough and pat into large rectangle about 9X13ish, spread with half of Butter mixture, roll long side lengthwise and slice into 12 equal disc's, and lay in Parchment lined baking dish, repeat with remaining dough.  Let rest another hour, then bake at 350 for 30 minutes.  When cool, frost and Enjoy  :)

Healthy Thanksgiving Tips

     You know it's coming, I know it's coming, the entire United States knows it's coming, why not just deal with it, get organized and "get 'er dun"!, not folding the laundry, Thanksgiving silly!  And, with a few helpful hints, we can make it a happy healthy holiday for all...(especially me...,...for everyone...but especially me).
     Let's start where it all begins, the first course of course.  I always offer a beautiful green garden salad, then have some savory Salad Dressing options available.  NOT EVERY SINGLE DISH HAS TO BE A CASSEROLE FILLED WITH FAT AND SUGAR.  That being said, have a few, just not all.  That's why I like to offer some fiber filling options for "pre-gaming" to what we all know comes next in American tradition...(let's just see if any NFL Football players "take a knee" during Thanksgiving...didn't think so.  I think they will be happy and proud to be an American and just "take a seat" at the food filled table...I digress).  Continue reading for other options that might be fun to incorporate into the feast.  So let's get started:

     Salad:  many options are available to fill your bowls, but here are a few things that I love to include: Romaine, Spinach, Kale, Arugula, shredded Brussels Sprouts, Carrots, Bell Peppers, Green Onions, Broccoli, Cauliflower, Cucumber, Cherry Tomatoes and Cilantro.  Pick a few of your favorites and give them a big mix, it makes a lovely presentation on any table.  Offer a Blue Cheese, Balsamic, Vinaigrette, French or Ranch and all your bases should be covered.  If you want to add cheese, nuts, beans,eggs, black olives, pasta, seeds, berries, avocado, bacon crumbles or croutons, then knock yourself out!

Pumpkin Cinnamon Rolls: are you open for a new twist on a dinner roll!?  Swap a little butter for a healthy take on frosting and just see if it doesn't tickle your belly! (if you're scurrred of change, no worries, just eat these later...they are that good)  If you prefer these make an awesome breakfast option as well.

Sides:  again, not every single dish has to be a casserole filled with fat and sugar.  Offer your traditional tried and true grandmas recipes, but have a few healthy choices to enjoy as well.  Such as:

Turkey:  It's really all about the Turkey, am I right!?  Sorry to all you wonderful sides, this meals main course is the main focus.  Everybody has their opinion on what is the best way to prepare the most popular meat in town during the month of November, that being said, I think you will be intrigued by my secret recipe that has been handed down for generations!  Tried and true is what I do!

Pumpkin Pie:  after the bigggggest meal of the year, do you really need to follow it with the biggggest dessert you can find!?  Since we are all usually miserable when there is nothing left but a naked Drum Stick, may I offer a couple of lighter ideas for the traditional Pumpkin Pie!?

Lastly, here are a few tips to navigate the Holidays:
1.      Fill up on fiber and protein rich foods: When you go to a party look for the veggies, beans, and lentils, and lean protein foods like eggs, chicken, turkey, grass fed beef, and pork. Vegetables have fiber that will fill you up and nutrients you need to thrive. Eat less fried foods, processed meats, foods with sugar, and cheeses.

2.      Keep moving: Eating well and exercising go hand in hand to maintain weight. Find time to work out at least four times a week. This includes cardio, strength and flexibility exercises. Any activity you like to do that will get your heart pumping and build lean muscle. Don’t know where to start? Take a long walk after dinner, check out Youtube videos, or join a class with a buddy to keep that motivation going.

3.      Bring Your Own Food: Going to a place that might not have any healthy options? Bring your own dish. Veggie platters, or a vegetable based entree will fill you up with fiber and protein.

4.       Drink Liquor In Moderation: I am not going to tell you not to drink (I don't, but you do you boo), but I would recommend to stick to 1 drink a day if you’re a woman and 2 drinks if you are a man. Too many drinks will increase your waistline along with your risk for type 2 diabetes, cancer, and heart disease. So if you are conscious of carbohydrates and calories you can try to stick with vodka, rum, gin, tequila, whiskey, scotch, and brandy. Use lime and seltzer instead of sugary mixers like juices or tonic. Want to avoid those holiday hangovers? Stay hydrated with water and stick to clear liquor.

5.      Watch Your Sugar: Sugar is abundant this holiday season in everything from cookies and cakes to candy canes, pies, and even entree and side dishes. Too much can increase your waistline and also put you at risk for heart disease, type 2 diabetes, cancer, and dementia. One teaspoon of sugar is equal to 4 grams of sugar. This can add up pretty quickly, so be sure to check food labels and try to stay below 25 grams (6 teaspoons) a day.

6.      Plan Ahead: If you know you’re going to a party tonight plan your meals for earlier in the day so you are eating whole nutrient dense foods that will satisfy your hunger. Foods like almonds, walnuts, pumpkin/sunflower seeds, avocados, or plain yogurt are great snacks to eat before your event later in the day.

7.      Give In To Your Indulgence: The last thing you want to do is deny yourself a treat during this season. Make it something special that you may not be able to have any other time of the year.

8.      Watch Your Portions: Portion distortion is alive and well in our society. Fill up on nutrient rich foods like vegetables. Eat much smaller portions of sweets, treats, and other indulgent foods. One trick is to use a small plate and wait 20 minutes until your brain knows your stomach is full.

Happy Thanksgiving from me to you, all the best this Holiday Season~In good health, paige  :)

If you want to join me at Whole Foods in Wichita on Wednesday November 15th from 5-8, I will be hosting a Tablescaping 101 class that evening in the cafe!  Would love to have you  :)

Thanksgiving Tablescaping 101

     Who couldn't use a few Tablescaping tips!?  After all,  you don't want to end up like Mother Goose where "the Dish runs away with the Spoon"...what the heck is going on in that house anyway. (...if you are a Millennial that reference may be lost on you, but trust me...I'm funny)  I digress, whatever your motif, (unlike Christmas) Thanksgiving colors and decor remain relatively constant.  Cornucopias of earth tones, plaids, produce, nuts, leaves, and pumpkins can all be found covering your special eating surface come November, which leads into our first tip:

1) Tablecloth. To cover or not to cover, that is the question!?  What do you typically do at Holidays and special gatherings?  If you are having trouble making that decision, here is something to think about, the first rule is there are no rules, it's your house so do what you love.  That being said there are a few things to consider.  In most cases, it depends on the state of the Table.  A long tablecloth instantly improves a less-than-perfect table and adds a note of elegance for a special event, like a dinner party.  Exceptional tabletops require no dressing at all.  For instance, Grandpa Alley carved and built our Dining Room Table by hand and I rarely feel the need to cover it's beautiful top.  Last thought,  even if the surface is nothing to brag about, but the legs are to die for, then opt for a cloth with shorter sides.  Bottom line, if you have a stunning table, then exercise your luxury to go "nakie", but if a cloth would enhance the look and celebration then GFI (#goforit).  They say nothing beats a crisp white table cloth, but, plaid, patterned, or floral can add interest to any seasonal table decor.  If you do choose a solid color, you can always add some panache by placing a themed and colorful table runner down the center.  Nuff said!

2) Charging forward.  Who uses Chargers, raise your hand!?  You know how a mat can enhance any picture, making the perfect segway to "just the right" frame!?   I know you do.  The same goes for a Charger, it adds richness to any Holiday Table and is an invaluable accent to any plate.  Let's just call it the co-star, and as we know those actors are what really make the play.  These don't have to be expensive, you can find them relatively inexpensively at Michaels, Hobby Lobby, Tuesday Morning, Bed, Bath and Beyond or a TJ Max type store.  I say "Charge On"...

3) Placemats.  Just say no and slowly back away...unless you disagree with me, then we can refer back to rule number one that there are no rules and it's your house and if you want to put ugly Placemats on your special Table then GFI (go for it, remember!?)

4) Plates.  You don't have to break the bank on special plates, if this is not in your budget, no worries, you can use your colored Chargers that will hold the theme, and tie in a co-ordinating cloth napkin with a pretty ring.  Even if you have to mix and match plates, not to worry, if you can keep your Chargers constant.  But of course, if Thanksgiving plates are available to you, by all means use them, they are such fun and I would go as far to say they make the food taste even better.  It's a real occasion when the themed plates come out!

5) Napkins.  Cloth is King when it comes to dinner party mouth wipers, don't skimp on this step PLEASE!!!  If your table cloth is a pattern, go with a solid napkin and if your table cloth is a solid then feel free to go with a fun patterned napkin.  A note about where to set the napkin, if your plates are plain then display the napkin inside a pretty ring atop the plate, but if you have invested into patterned dinnerware, fold the napkin to the side underneath the silverware, the official spot is to the left of the forks.  A note about Rings, peruse Pinterest for plenty DIY projects for homemade Rings, otherwise there are ample store bought options to choose from.  But I like the idea of making my own out of burlap, twine, twigs, pine cones, berries, etc.  This can be very simple, but please avoid a shiny metal.

6) Silverware.  I have an awesome tip that you will thank me for later,...actually you can thank me now.  Here's how to remember where each piece goes and a easy trick to teach your kiddos (then you can make them set the table hence forth) ~ fork has four letters and so does the word left, so we know that the fork is always on the left with the fork you use first the farthest from the plate, that being the smaller salad fork, with the larger fork directly next to the plate.  Knife and spoon have 5 letters as well as the word right, so we know that those always go on the right hand side, with the knife blade turned into the plate and closest to the plate, while the spoon sits next to the knife.  How fun is that tip!?

7) Drinking glass.  It goes to the top right of the plate.  Glasses can be fun, formal, simple, colored or long as you keep them full, that is the only rule.

8) Place Cards.  Thanksgiving dinner often involves large numbers of family members, friends and neighbors.  If you like prearranging seating accomodations, place cards are the easiest way to accomplish this without any fuss.  Store-bought place cards come in a variety of designs, styles, colors, and prices.  Select the ones that go with your table-setting theme.  Better yet, design and craft your own using colored paper, stamps, markers, or whatever you like.  Pinterest has about a million craft ideas for Place Cards, the options are only limited by your creativity.

9) Centerpieces.  Thanksgiving centerpieces can be simple or complex.  It's a question of personal preference.  You can use something you already have, something store-bought, or a combination of the two.  Candles, Leaves, Twigs, Berries, Produce, Pumpkins, Corn, Flowers, Gourds, Greenery...just make sure to leave room for the food!  The other big tip is to make sure the height is less than 12 inches, I think less than that is even better, you just don't want to block the visual pattern of the guest across the table.  Truly, less is more when it comes to sprucing up the middle, KISS (keep it simple silly).

10) TIMING.  After the last piece of candy has been handed out and the porch light goes dark, it is time to start thinking about setting the Thanksgiving Table.  It is a festive display to enjoy thru out the month, so why not take advantage of your efforts and fill your home with beauty for as much time as possible.

All this being said, the real focus is to remember all of our blessings and express gratitude for the sacrifice of those who went before us, because of them we have the opportunity to celebrate by sharing our bounty.  What a wonderful Holiday!  In good health~paige

Please enjoy one of my favorite Side Dishes~

Baked Oatmeal Pumpkin Rolls

     There are so many options to explore when it comes to Pumpkin!  Thankfully, I've discovered another one.  These little individual delights are the perfect grab and go for breakfast or a healthy snack.  If you are looking for Gluten Free and low Sugar, then you will love each of these 24 yummies for 104 calories, 6g net carbs and 3g protein.  Pumpkin for days  :)

2 cups Gluten Free Oats, ground to powder (I used my Magic Bullet)
1/4 cup 30 cal/cup Almond Milk
1 Tablespoon Sugar
1 package rapid rise Yeast packet
7oz 2% Fage Greek Yogurt (reserve 2 Tablespoons)
2 jumbo Eggs
1 cup Pumpkin
1 cup Swerve Granular Erythritol (sub with Sugar if desired)
1/2 cup Coconut Flour
1/2 cup Cinnamon Roll Sweet Mama Mel's Coconutter, melted~use code Paige15 for discount when ordering (sub with Coconut Oil, melted)
1 teaspoon Baking Powder
1 teaspoon Pumpkin Pie Spice
1 teaspoon lite Salt
Dash Cinnamon
Dash Vanilla
- - - - - - - - - - - -
4 Tablespoons Butter, softened
1/2 cup Swerve Granular Erythritol (sub with Sugar if desired)
1 teaspoon Pumpkin Spice
- - - - - - - - - - - -
2 Tablespoons (1oz) reduced fat Cream Cheese, softened
2 Tablespoons 2% Fage Greek Yogurt (use reserved Yogurt from above)
1/4 cup Swerve Confectioners Erythritol (sub with Granular) (sub with Sugar if desired)
- - - - - - - - - - - -
Parchment Paper
Pam or Coconut Oil Cooking Spray

     Grind Oats in Magic Bullet in batches or food processor.  Meanwhile, heat Milk for 20-30 seconds in microwave safe soup bowl, stir in Yeast and Sugar til well combined, let activate 15-20 minutes, add to large mixing bowl along with rest of first set of ingredients, beat with beaters til fully incorporated, batter will be soft and sticky.  Cover with dish towel and rest for one hour.  Meanwhile combine the next two sets of ingredients and set aside.   Tear off large sheet of Parchment Paper and set on counter, spray with Cooking Spray, add half the dough to center and pat into large rectangle, about 9X13 ish, spread with 1/2 of the Butter mixture and roll up lengthwise and slice into 12 equal discs and add to Parchment lined cake pan, repeat with remaining dough, let rest one more hour.  Bake at 350 for 40 minutes.  Remove and cool, add Frosting mixture to zip lock baggie, snip corner, and decorate as desired.  Enjoy  :)

The Gluten Free Power Breakfast

     Are you looking for more healthy options in the morning, especially when you are in a hurry!?  Check out The Gluten Free Breakfast, This is not your everyday oatmeal.  They filled each protein-packed spoonful with nuts, seeds and sun-ripened fruit. No extra sugars, but plenty of goodness to keep you full until lunch. It’s tasty fuel for to start your day.
     Ready in 90 seconds by simply removing the top of the package and filling with hot water, the unique package folds flat for easy portability, but pops open to create a bowl that can be microwaved and then recycled when finished.
     Visit for more information and where to buy! In good health~paige

Wednesday, November 1, 2017

Sugar Free Pumpkin Pie

     I just love it when I feel like I am getting away with something...or shall I say getting ahead...or maybe getting something for nothing...anyway you look at it, my Sugar Free Pumpkin Pie will put you ahead of the game!  If you don't believe me then try this for simply won't believe me when I tell you that for a FOURTH of the pie it is only 89 calories, 6g net carbs and 5g protein.  The is a crustless pie, so that helps, but if you want to add a crust then my big tip is to roll it extra thin and push most of the calories right out of the circle!  After the biggest meal of the year, maybe a smaller dessert would be in order, your belly will thank you later!  ;)

Ingredients for Four Servings~
15oz can Whole Foods 365 Everyday Value Pumpkin Puree'
1/2 cup Swerve Granular Erythritol (sub with Sugar if desired, or half Sugar and half Erythritol)
2 jumbo Eggs
1 teaspoon Baking powder
Dash Vanilla
Dash Pumpkin Pie Spice (sub with Cinnamon)
Whipped Topping as garnish, if desired (not included in macros)

     Mix all together til well incorporated, and pour into a Pam sprayed and Parchment lined (I usually just do the bottom) pie pan.  Bake at 400 for 15 minutes, then reduce the over to 325 and bake another 32 minutes.  Cool and Enjoy!  (macros do not include Whipped Topping)

Thanksgiving Turkey

  Grandma Willoughby taught me how to roast a Turkey when I was a young girl.  Her method is fool proof and has been practiced since the early 1900's.  The big secret is a brown grocery sack!  So when I went to Whole Foods to pick up my Diestel Organic Fresh Turkey, I asked for my secret cooking bag to carry it home! Plan your trip to Whole Foods today to pick up your Thanksgiving Turkey and your brown paper bag too, ... you're gunna need it!  And feel free to take advantage of their online helpers when it comes to this busy Holiday Season, who couldn't use a little extra service to act as a personal assistant, check out the online offerings at!  And if that weren't enough, how bout a little tasting fair to tickle your tummy, visit your local store during these dates and times:
  • 11/4 & 11/5 12-4pm
  • 11/11 & 11/12 12-4pm
  • 12/2 & 12/3 12-4pm
  • 12/9 & 12/10 12-4pm

Diestel Organic Fresh Turkey
Garlic Powder
Brown Grocery Sack

     Remove wrappings from thawed Turkey, remove parts from inside Turkey, rinse with water and pat dry, rub with EVOO, sprinkle with Salt, Pepper and Garlic and put inside Brown Paper Sack, roll up the open end and place in roasting pan, following roasting directions on wrapper.  On last 20 minutes of roasting, remove Turkey and tear open sack, put back in oven to finish cooking and browning.  Remove when done, let rest 15 minutes, carve and serve!  Enjoy  ;)

Disclaimer: I am a Whole Foods Market Blogger Ambassador and this post was inspired by their monthly themes and gift cards received to purchase ingredients for posts of my choosing. I am not compensated by Whole Foods Market for my blog posts and am free to post whatever I see fit to my own blog. #sponsored

Cream Cheese Mashed Potatoes

     Who says you can't have it all!?  Find that guy and set him straight.  With my Cream Cheese Mashed Potatoes, you get plenty of rich flavor with friendly macros.  Each of the 6~1/2 cup servings are only 104 calories, 13g net carbs and 3g protein.  It's all about portion control and savoring every single bite.  This one is not to be missed, and check out the recipe for my sneaky healthy twist!

Ingredients for 6~1/2 cup servings:
1 pound diced Potatoes,(I leave skin on)
3 cups (approx 12 oz) diced fresh raw Cauliflower
2 Tablespoons (1oz) reduced fat Cream Cheese
1/4 cup Buttermilk (sub with 1/4 cup Milk with a teaspoon Vinegar and let sit for 10 minutes)
1 Tablespoon Ranch seasoning (sub with Garlic Powder and Onion Powder)
Salt, season to taste
Pepper, season to taste
Sliced Green Onion, as desired for garnish
1 Tablespoon Butter

     Cook Potatoes and Cauliflower, I used ziplock microwavable steaming bags per directions, add cooked vegetables to mixing bowl with Cream Cheese, Buttermilk and Seasoning, whip with beaters til smooth.  Garnish with Green Onions and top with pat of Butter.  Enjoy  :)

Savory Green Beans

     No special meal is complete with out my famous Savory Green Beans.  It is highly requested at family gatherings.  Not for a healthy side option, even tho it is, but it has magnificent flavor.  And, who doesn't love a good Green Bean!?  Each of the 4 servings are only 69 calories, 8g net carbs and 4g protein.  A winner all the way around!

Ingredients for 4 servings~
1 Tablespoon Chicken Base or 3 Chicken Bouillion Cubes
3 cups Water
1 double thick slice of Brown Sugar Bacon (I get this in the meat department in the case)
1 medium Onion, diced
1 pound fresh Green Beans, snapped (sub with canned Green Beans)

     Dissolve Chicken Base in Water in large stock pot while bringing to simmer, add Bacon, Onion and Green Beans and continue to simmer several hours (probably 3-4) til liquid evaporated, stir occasionally.  Serve and Enjoy  :)