Pumpkin Pie Cupcakes

1 ~ 15 oz can pumpkin purée, not pie filling
2 eggs
1/2 c half and half
1/3 c honey
1 t vanilla extract
2/3 c flour
1/4 t baking soda
1/4 t baking powder
1/4 t salt
Dash of each; cinnamon, ground ginger, nutmeg, and cloves

Preheat oven to 350. Line 12 cup muffin tin with foil liners or use silicone liners. Set aside.

In medium bowl, mix pumpkin, eggs, half and half, honey, and vanilla until well mixed. Sift flour, soda, baking powder, spices, and salt into bowl with pumpkin and mix well. Divide evenly into muffin tin and bake 20 to 25 minutes, or until tops are not tacky.

Remove from oven to wire rack to cool 20 minutes. Place in freezer 20 minutes. Remove from liners and enjoy with light whipped cream, if desired. Yield 12 cupcakes, 99 calories each (without whipped cream).


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Pumpkin Soup

2 ~ 15 oz cans chicken broth
3 c canned solid pack pumpkin puree, not pie filling
1/2 t salt
1 t minced garlic
1/2 t fresh thyme, chopped
fresh ground black pepper to taste
1/3 c heavy cream

Place all ingredients except cream in large stock pot, whisk well and bring to boiling. Reduce heat to low and simmer, uncovered, 45 minutes stirring occasionally. Whisk in heavy cream and serve immediately. Serves 4 as a main dish, 6 as a side or appetizer.

Oatmeal Carrot Cookies ~ adapted from Amy's Healthy Baking

1 c quick cook oatmeal
3/4 c unbleached all purpose flour
1 t baking powder
1/2 t cinnamon
1/4 t salt
1 egg
2 T coconut oil, melted and cooled slightly
1/4 c honey
1 t vanilla
1 c grated carrot
1 c chopped walnuts
1 c golden raisins

In medium bowl, whisk together oats, flour, baking powder, cinnamon, and salt until well blended. Set aside. In separate large bowl, mix egg and oil together. Add honey and vanilla and beat until smooth. Add dry ingredients to egg mixture and stir just until dry ingredients are combined. Fold in carrot, walnuts, and raisins. Place dough in refrigerator for 30 minutes.

Preheat oven to 350. Drop cookie dough onto parchment lined baking sheet, making 15 cookies. Place baking sheet in center of oven, immediately reduce heat to 325 and bake cookies 15 minutes. Cool slightly on baking sheet, approximately 3 minutes, transfer to wire rack to cool completely. Store in an airtight container at room temperature 5 days. Yield 15 cookies, 135 calories each.

Baked Ravioli with Pumpkin Sauce ~ adapted from Real Simple

2 T unsalted butter
1 clove garlic, minced
fresh ground black pepper, to taste
2 T fresh sage, chopped
1/4 t fresh grated nutmeg
18 to 20 oz refrigerated cheese ravioli
1 c canned pumpkin (not pie filling)
1/2 c heavy cream
1/2 c plain greek yogurt
1/2 c low fat milk
1/2 c grated parmesan cheese

Preheat oven to 400. Spray 9x13 baking dish or 4 qt casserole with butter flavored cooking spray.

In small skillet, melt butter over medium low heat. Add garlic and black pepper and sauté stirring constantly until lightly browned. Add chopped sage and cook slightly, approximately 2 minutes. Remove from heat, add grated nutmeg and set aside.

In large bowl, whisk together pumpkin, cream, yogurt, milk, and cheese until well blended.

Place one layer of half ravioli in bottom of prepared dish. Sprinkle with half butter sage, pour over half of pumpkin mixture and smooth to edge. Add remaining half ravioli, butter sage, and pumpkin. Cover with foil and bake 20 minutes. Remove foil and bake an additional 15 minutes. Serves 8 as a main dish.

Tomato Basil Soup ~ La Madeline copycat adapted from Girl Talk

1 ~ 28 oz can crushed tomatoes, recommended: Contadina
12 large basil leaves
1/4 c sweet cream butter, unsalted
1 c heavy cream
1/4 t salt
fresh ground black pepper, to taste

Simmer tomatoes in medium pot 20 minutes over medium high heat, stirring occasionally to prevent burning. Transfer to food processor along with basil. Process until smooth, 3 to 4 minutes. Meanwhile melt butter, stirring constantly. Return tomato and basil puree to pot and stir to combine with butter. Add cream and heat through. Ladle into soup bowls, garnish with additional basil if desired. Serves 4.

Corn and Potato Chowder ~ adapted from Iowa Girl Eats

1 head cauliflower, chopped and washed
5 c chicken broth
1 T olive oil
1 clove garlic, minced
1/4 c milk
1 t salt
1 large carrot, diced
1 stem celery, diced
3 c frozen hash brown potatoes
2 c frozen sweet corn
1/2 lb bacon, cooked and chopped

In large stock pot, bring chicken broth to boil. Add cauliflower, cover and cook until just fork tender (3-4 minutes). While cooking, heat olive oil in a medium skillet over medium high heat. Add garlic and cook just until fragrant (1-2 minutes). Transfer broth and cooked cauliflower to a blender when tender. Add milk and garlic with olive oil and blend until completely smooth (2 minutes). Return to stock pot over low heat.

In skillet used to sauté garlic, add carrot and celery. Sauté until tender (5 minutes), add more oil as needed. Add to stock pot along with frozen hash browns. Cover and cook 10 minutes over medium high heat. Add corn and heat just to boiling, season with salt to taste. Ladle into bowls and top with chopped bacon. Serves 8.

Red Pepper and Goat Cheese Alfredo

1 lb linguini
2 T olive oil
2 cloves garlic, minced
1/2 c half and half
1/2 c milk
4 oz goat cheese, crumbled at room temperature
1/4 c grated Parmesan cheese
1 ~ 12 oz jar roasted red tomatoes, drained and sliced
1/2 t kosher salt

Bring large pot of salted water to boil, add linguini and cook 12 minutes. While pasta is cooking, heat olive oil in large skillet over medium heat. Add garlic and sauté until brown, stirring constantly. Add milk, half and half, and goat cheese and stir until melted. Add Parmesan and peppers. Using an immersion blender, process until very smooth, or use a blender to process. Add salt to taste.

Add cooked and drained pasts to sauce and toss to coat. Serve immediately. Serves 6 as a side dish.


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Low Sugar Peanut Butter and Honey Cookies ~ adapted from Gluten Free Girlfriend

1 c natural peanut butter, recommended Laura Scudders
1/4 c honey
1 egg
2 T flour*

Preheat oven to 300.

Mix all ingredients together, stirring until smooth and creamy. Using small cookie scoop, divide batter into 18 balls. Place on ungreased cookie sheet 2" apart. Flatten with fork making cross-hatch marks. Bake 12-15 minutes. Cool on cookie sheet 5 minutes, transfer to wire rack and cool completely. Store tightly covered in refrigerator. Yield 18 cookies, 84 calories each.

These cookies come out very soft due to the use of honey in place of table sugar, but are cooked at 15 minutes.

*Substitute rice or almond flour for gluten free cookie.


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Creamy Crock Pot Chicken and Rice Stew ~ adapted from Cabot Cheese

1 rotisserie chicken
3 ~ 14.5 oz cans chicken broth (approximately 5 c)
3 large carrots, trimmed and cut into chunks
3 ribs celery with leaves, cut into chunks
4 whole black peppercorns
1 small bay leaf
1 c uncooked wild rice
1/2 c half and half
1/2 c plain Greek style yogurt
2 T cornstarch
1 t dried thyme
1/2 t salt, more or less to taste
1/2 teaspoon ground black pepper, more or less to taste

Pull off meat from chicken. Dice 2 cups of chicken meat, saving rest for another use, and set aside in refrigerator.

Add broth, wild rice, carrots, celery, peppercorns and bay leaf to crock pot. Cover and cook on high 4 to 5 hours or until carrots are tender.

In small bowl, whisk together half and half, yogurt and cornstarch until completely smooth with no lumps. Stir mixture into crock pot. Add thyme and 2 cups of diced chicken. Add salt and pepper as needed. Stir until heated through and serve. Serves 8.

Chewy Chocolate Truffles

5 oz dried plums
1 c water
2 oz unsweetened baking chocolate
2 oz semisweet baking chocolate
Unsweetened cocoa powder

Place dried plums in medium bowl. Heat water to boiling and pour over plums. Let set 20 minutes minimum. Drain off water and finely mash plums using a pastry cutter or fork. Set aside.

Chop chocolate and place in microwave safe dish. Heat in microwave 20 seconds, stir. Add chocolate to plums and mix until well incorporated. Divide into 12 balls using mellon baller or small cookie scoop. Roll in unsweetened cocoa powder and place on wax paper lined plate. Place in freezer 2 hours minimum. Transfer to sealed container when frozen, store tightly covered in freezer.

80 calories per truffle. Yum!

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Skinny Pumpkin Latte ~ adapted from The Happy Homemaker

1/3 c pumpkin puree, not pie filling
ground spices one dash each; nutmeg, cloves, cinnamon
1/2 c low fat milk
1 packet natural sweetener, recommended: Nectress
1/4 t vanilla extract
strong brewed coffee

Brew coffee.

Place pumpkin and spices in microwave safe cup. Mix well. Slowly add milk while stirring. Microwave one minute or until warm. Add sweetener and vanilla and stir.

Fill three coffee mugs half way with coffee. Pour warm pumpkin mixture over hot coffee and stir well. Top with light whipped cream if desired. Yield 3 servings.

Spinach and Sundried Tomato Panini

2 slices sourdough bread
1 T olive oil
2 T ricotta
2 T goat cheese, softened
1/2 t Italian seasoning
1 T sundried tomatoes, chopped
Small handful baby spinach

Heat panini press to medium high. Brush one side of one slice of bread with olive oil, place on panini press oiled side down. In small bowl, combine cheeses and seasoning and spread on bread while on press. Add tomatoes and spinach on cheese mixture. Brush second piece of bread with oil and place on top of sandwich, oiled side up. Cook until lightly golden. Yield one sandwich.


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Mini Quiche Lorraine

2 refrigerated pie crusts, room temperature
3 eggs
1 c milk
1 c cream
1/2 t salt
1/2 t pepper
1/4 t fresh ground nutmeg
6 oz frozen spinach, cooked and drained
1/2 c Swiss cheese, grated

Preheat oven to 375.

Unroll pie crust. Using 2 1/2" round cookie or biscuit cutter, cut out mini crusts as close together as possible. Press one cut crust into each muffin cup and up sides taking care not to tear crust. Set aside.

In medium bowl whisk together eggs, milk, cream, salt, pepper, and nutmeg. Fold in spinach and cheese. Spoon mixture into prepared crust lined pans. Bake 15-20 minutes or until tops are set. Yield 30-40 mini quiches, depending on size of cutter.

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Curried Lentils ~ adapted from Real Simple

1 1/2 c lentils, rinsed and picked
1 1/2 lb potato, peeled and diced to 1 inch pieces
2 cloves garlic, chopped
1 t fresh ginger, chopped
4 - 6 c low sodium chicken broth
2 t curry powder
1 t kosher salt
1/2 t fresh ground black pepper
Lime wedges
Fresh cinoantro
Plain yogurt

Place lentils, potatoes, garlic, and ginger in crock pot. Pour over chicken broth and add curry, salt, and pepper. Stir gently. Cover and cook on high 4-5 hours or on low 6-7 hours or until potatoes are cooked thru. Serve with lime wedges, chopped cilantro, and plain yogurt. Serves 6.


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Thai Peanut Chicken ~ adapted from Betty Crocker

2 boneless skinless chicken breasts
1 lb egg noodles
1 T vegetable oil
1 red bell pepper, seeded and sliced
2 c broccoli florets
1 c sliced carrots
1 c sliced mushrooms
1 inch knob fresh ginger, peeled
1/2 c natural peanut butter
3 T soy sauce
1/2 t crushed red pepper flakes, more to taste
1/2 t sugar
1/4 c water
1/4 c chopped peanuts

Cook chicken, cube and set aside. Boil noodles, drain, set aside. Finely grate ginger and add to soy sauce, peanut butter, sugar, and water. Whisk until completely smooth.

Heat oil in large skillet. Add bell pepper, broccoli, carrots, and mushroom. Stir fry until cooked but still crisp, approximately 4 minutes. Pour in peanut sauce, add noodles and stir to coat. Add chicken and toss. Serve immediately with chopped peanuts. Serves 6.

Chef's Note: Can be served vegetarian by omitting chicken.

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Crock Pot Chicken and Rice Soup ~ adapted from Back For Seconds

2 boneless skinless chicken breasts
6 c chicken broth
4 carrots, chopped
3 ribs celery, chopped
1 t Greek seasoning, or lemon pepper
2 bay leaves
3/4 c long grain white rice
1/2 c milk
1/3 c flour
10 oz frozen corn kernels
Salt and pepper to taste

Place chicken in bottom of crock pot. Add broth, carrots, celery, greek seasoning, and bay leaves. Cover and cook on high 3 hours. Add rice and cook 2 hours more.

Place milk and flour in a small jar with a lid and shake well, ensuring all lumps of four are incorporated. Pour flour mixture into crock pot, add frozen corn and stir well. Remove chicken from pot, shred, and return to pot. Cover and cook 1 hour more. Remove bay leaves, ladle into bowls, add salt and pepper as desired. Serves 6.


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Fettuccine with Spinach Pesto ~ adapted from Real Simple

1 lb fettuccine
2 cloves garlic
1/3 c walnuts
1/2 lb fresh spinach, washed and blotted dry
1/3 to 1/2 c olive oil
1/2 c grated Parmesan, divided
1/2 t salt
1/4 t fresh ground black pepper
1 t fresh lemon zest

Cook fettuccine according to package instructions. While pasta is boiling, place walnuts and garlic in food processor and pulse to chop.

Place half spinach, olive oil, salt, pepper, and 1/4 c Parmesan in food processor with garlic nut mixture and blend well. Scrape down bowl, add remaining spinach and process until very smooth, approximately 3 minutes.

Drain pasta and return to pot. Add spinach pesto and toss well. Place in serving bowl and top with lemon zest and remaining Parmesan. Serve immediately. Serves 6.

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White Lasagna ~ adapted from Taste of Home

9 lasagna noodles
8 oz cream cheese, softened
1/2 c milk
1/2 t garlic powder
2 c chicken breast meat, cooked and shredded
1/2 c sundried tomatoes packed in oil, drained and chopped
1 c marinated artichoke hearts, drained and chopped
1/4 c fresh basil, chopped
16 oz mozzarella, shredded

Preheat oven to 350.

Combine cream cheese, milk, and garlic powder in medium bowl and blend thoroughly. In separate bowl, mix chicken, tomatoes, artichokes and half basil. Add approximately 1/4 c milk mixture to chicken mixture, stir to combine.

Cook lasagna noodles in boiling water for 8 minutes. Turn off heat, leave noodles in pot.

To assemble lasagna, spoon a small amount of sauce into bottom of 9x9 pan. Place one single layer of noodles lengthwise in pan, trim to fit*. Add one third chicken mixture evenly over noodles and add approximately 1/4 c white sauce over chicken. Sprinkle with one third of grated mozzarella. Repeat layering in the same order two more times. Cover loosely with aluminum foil and bake in center of preheated oven 20 minutes. Remove foil and bake another 5 minutes. Let lasagna rest 10 minutes out of oven before slicing. Sprinkle with remaining basil just prior to serving. Serves 9.

Chef's Note: Don't skip the 10 minute rest after cooking lasagna as the pasta will absorb any excess liquid that has separated out of the sauce. This allows you to not fully cook the pasta prior to assembly, leading to overcooked noodles.

*Tip: use kitchen tongs to get hot noodles from water to pan.

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Weeknight Lasagna

12 lasagna noodles
2 ~ 24 oz jars marinara sauce (your favorite!)
6 oz tomato paste
2 lb ground turkey, Italian seasoned
16 oz whole milk ricotta
1 lb part skim mozzarella, grated
1/4 c grated parmesan

Preheat oven to 350.

Combine pasta sauce and tomato paste in large bowl, set aside. In large stock pot, bring enough water to submerge lasagna noodles to a rapid boil. While waiting for water to boil, brown ground turkey in a skillet and set aside when cooked. Add noodles to boiling water and cook 6 minutes, turn off heat.

To assemble lasagna, spoon a small amount of sauce into bottom of 9x13 pan. Place one single layer of noodles lengthwise in pan*, trim to fit. Add one third turkey evenly over noodles and drop one third ricotta over top. Smooth ricotta over turkey, if desired. Pour over one third of sauce, sprinkle with one third of grated mozzarella and parmesan. Repeat layering in the same order two more times. Cover loosely with aluminum foil and bake in center of preheated oven 20 minutes. Remove foil and bake another 5 minutes. Let lasagna rest 10 minutes out of oven before slicing. Serves 16.

Chef's Note: Adding tomato paste to your pasta sauce will give it a richer taste, like it's been cooking all day! Don't skip the 10 minute rest after cooking lasagna as the pasta will absorb any excess liquid that has separated out of the sauce. This allows you to not fully cook the pasta prior to assembly, leading to overcooked noodles.

*Tip: use kitchen tongs to get hot noodles from water to pan.

Applesauce Oatmeal Muffins ~ adapted from Lovely Little Kitchen

1 3/4 cups all purpose unbleached flour
1 c oats* (quick cook or old fashioned)
1/4 t salt
1 t cinnamon
1 1/2 t baking powder
1/4 c honey
2/3 c coconut oil, melted
2 eggs
1/3 c nonfat, plain Greek yogurt
1 c unsweetened applesauce
1/2 t vanilla extract

Preheat oven to 425°. Line regular 12 muffin pan with cupcake liners and set aside.

In a medium bowl, whisk together flour, oats, salt, cinnamon, and baking powder. Set aside.

In a separate bowl, whisk honey and oil by hand. Add in eggs one at a time and mix well. Whisk in yogurt, applesauce and vanilla until well incorporated. Add dry ingredients to wet ingredients and stir to combine. Do not over mix.

Divide batter evenly between cupcake liners. Bake at 425 for 3 minutes, then reduce heat to 325 and bake for an additional 15 minutes. The muffins are done when a toothpick comes out clean. Cool on wire rack in pan 10 minutes, then remove from pan. Store tightly covered at room temperature for up to 4 days.

* I used Coach's Oatmeal in this recipe. They give a chewy texture and lots of fiber.

Chef's Note: Although not particularly low in calories at 248 per muffin, these are wonderful! So moist and very light.

Whipped Frozen Bananas

3 large ripe bananas, no green remaining
Toppings of your choice

Peel bananas and slice into 1/4 inch rounds. Place sliced bananas in freezer safe dish lined with wax paper. Freeze a minimum of 2 hours. Transfer frozen bananas to food processor and whip until smooth and creamy, approximately 3 minutes. Serve immediately for soft-serve consistency or return to freezer for another hour for firmer texture. Yield 3 servings.


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Cheesy Cauliflower Bites ~ adapted from The Table

1 raw medium cauliflower, cut into florets (aprox. 2 cups)
1 egg
1 egg white
1/2 c plain Panko bread crumbs
3/4 c mild cheddar cheese
1 t minced garlic
1 t dried basil
1/2 t dried oregano
1/2 t dried parsley

Preheat oven to 400.

Place 1/2 inch water in a medium pot and bring to boiling. Add cauliflower, cover and reduce heat to a simmer for 5 minutes. While cauliflower is cooking, place remaining ingredients in large bowl.

Drain cauliflower and transfer to food processor. Pulse until finely chopped, but not puréed. Add cauliflower to bowl and mix well to combine. Scoop cauliflower mixture with small cookie scoop or spoon and place on baking sheet.

Bake 20-25 minutes or until lightly golden. Remove from baking sheet and sprinkle with salt, if desired. Serve with ketchup or ranch dressing. Makes 25 cauliflower bites.


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Roasted Carrots

4 large carrots, trimmed
1 T olive oil
Sea salt

Preheat oven to 400. Line a baking sheet with aluminum foil and set aside.

Halve carrots lengthwise, then cut into quarters to resemble French fries. Place carrot spears in bowl. Toss with olive oil and spread on foil lined sheet in a single layer.

Roast in oven 20-25 minutes or until soft, stirring occasionally. Remove to drain on paper towel, sprinkle with salt while hot.


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Location:Roasted Carrots

Fruit and Nut Muffins

Dry Ingredients:
3 c raw organic almonds
1 1/2 t baking soda
1/4 t sea salt
1 t cinnamon
1 t ginger powder

Wet Ingredients:
1 ripe banana
8 dates, pitted
3 eggs
1/2 c coconut oil, melted
1 T vanilla

Folded In:
1 Granny Smith apple, peeled, cored, finely chopped
1 lg carrot, trimmed and grated
1 c golden raisins

Preheat oven to 350. Thoroughly grease regular muffin tin with extra coconut oil or low fat cooking spray. Set aside.

Place almonds in food processor and grind to the consistency of corn meal. Transfer to large bowl and add remaining dry ingredients. Place wet ingredients in a blender and liquify until smooth and creamy.

Add wet ingredients to dry and mix thoroughly. Fold in apple, carrot and raisins. Divide batter evenly in muffin tin, bake 15-20 minutes until set. Cool in pan 5 minutes, run table knife around muffins to release from pan. Store refrigerated in airtight container. Makes 12 muffins.


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Baked Parmesan Zucchini Sticks ~ adapted from Jo Cooks

3 medium zucchini
1 egg
1 c plain panko bread crumbs
1/2 c shredded Parmesan cheese
Salt and pepper to taste

Preheat oven to 400. Liberally coat baking sheet with butter flavored non stick cooking spray.

Cut top and bottom off zucchini and slice in half crosswise. Cut halves into quarters to make 8 spears per zucchini.

In shallow dish, beat egg and add salt and pepper. In separate shallow dish, combine bread crumbs and Parmesan. Dredge zucchini spears in egg then coat completely in bread crumb/cheese. Place on prepared baking sheet and bake 20 minutes or until just tender.

Serve with marinara sauce or ranch dressing, my favorite.


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Chicken Kiev ~ adapted from Food Network

4 (6 to 8 oz) boneless skinless chicken breasts
1 T dried parsley
1 T dried tarragon
6 T chilled butter
1 c flour
2 eggs
2 c plain panko bread crumbs
Vegetable oil for frying

In a large, deep skillet, heat 1 1/2 inches vegetable oil over medium high heat.

Cover work surface with waxed paper. Butterfly chicken breasts and cut in two (8 pieces total). Cover meat with a second sheet of waxed paper and pound cutlets to 1/4-inch thick with a small heavy skillet or mallet. Take care not to tear meat.

Combine parsley and tarragon in small bowl. Cut cold butter into 8 pieces and coat each piece with herbs. Place an herb-covered piece of butter on each piece of chicken and roll cutlets tightly over the butter cubes. Secure stuffed chicken with toothpicks if necessary.

In 3 separate shallow pans, set out flour, eggs beaten with a splash of cold water, and bread crumbs. Roll stuffed breasts in flour, then egg, then bread crumbs. Place in hot oil, seam side down, and fry chicken bundles 7 to 8 minutes on each side until deep golden brown. Remove to cooling rack placed over paper towels to drain 5 minutes. Serve with potato pancakes and cooked cabbage.


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Potato Pancakes

3 c mashed potatoes, cooled
1 c shredded cheddar cheese
1 egg
1/4 c flour* more or less if needed, divided
Vegetable oil for frying

In medium high sided skillet, heat 1/4 inch oil over medium heat.

Combine potatoes with egg, cheese and enough flour to hold dough together. Scoop out small ball of dough, place in flour and roll to coat. Flatten into pancake and place in hot oil. Fry until golden brown, turn over to cook other side. Remove from oil to plate lined with paper towels to drain, immediately sprinkle with salt. Serve with sour cream and chives.


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