Reduced Sugar Pumpkin Spice Muffins

Reduced Sugar Pumpkin Spice Muffins
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Reduced Sugar Pumpkin Spice Muffins
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Servings Prep Time Cook Time
12 10 15
Servings Prep Time
12 10
Cook Time
15
Ingredients
  • 1 cups all-purpose flour
  • 1/2 cup whole wheat pastry flour (or whole wheat flour)
  • 2 tsp Baking powder
  • 1 tsp pumpkin pie spice
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1 cup 100% pure pumpkin (NOT pumpkin pie filling!)
  • 1 small ripe banana mashed
  • 2/3 cup splenda
  • 1/3 cup lite coconut milk
  • 1 egg lightly beaten
  • 2 tbs canola oil
  • 1/4 cup walnut pieces
Servings:
Units:
Ingredients
  • 1 cups all-purpose flour
  • 1/2 cup whole wheat pastry flour (or whole wheat flour)
  • 2 tsp Baking powder
  • 1 tsp pumpkin pie spice
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1 cup 100% pure pumpkin (NOT pumpkin pie filling!)
  • 1 small ripe banana mashed
  • 2/3 cup splenda
  • 1/3 cup lite coconut milk
  • 1 egg lightly beaten
  • 2 tbs canola oil
  • 1/4 cup walnut pieces
Servings:
Units:
Instructions
  1. Preheat oven to 350 degrees F. Grease a 12 cup muffin tin, or use paper liners
  2. In a large bowl stir together all-purpose flour, whole wheat flour, baking powder, pumpkin pie spice, baking soda, and salt. Make a well in the center of the flour mixture; set aside.
  3. In a medium bowl combine pumpkin, mashed banana, Splenda, coconut milk, egg, and oil. Add pumpkin mixture all at once to flour mixture; stir just until moistened (batter should be lumpy). Spoon batter into prepared muffin pan. Sprinkle with walnuts.
  4. Bake for 15 to 20 minutes or until a toothpick inserted near center comes out clean. Cool in pan on a wire rack for 10 minutes. Remove from pan. Cool completely on wire rack. Makes 12 servings
Recipe Notes

Nutrition Facts
Reduced Sugar Pumpkin Spice Muffins
Amount Per Serving
Calories 116 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 163mg 7%
Total Carbohydrates 15g 5%
Dietary Fiber 2g 8%
Sugars 2g
Protein 3g 6%
* Percent Daily Values are based on a 2000 calorie diet.

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Protein Pumpkin Spice Muffins

Protein Pumpkin Spice Muffins
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Protein Pumpkin Spice Muffins
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Servings Prep Time Cook Time
12muffins 10 15-17minutes
Servings Prep Time
12muffins 10
Cook Time
15-17minutes
Ingredients
  • 1 cups 100% pure pumpkin
  • 3/4 cup egg whites
  • 1/2 cup fat-free plain Greek yogurt
  • 3/4 cup Oats
  • 2 scoops Quest Vanilla protein powder
  • 1/2 cup sugar substitute
  • 1 tsp pumpkin spice
  • 1 tsp Baking powder
  • 1 tsp baking soda
  • 1/4 cup fat free plain Greek yogurt (for topping)
Servings: muffins
Units:
Ingredients
  • 1 cups 100% pure pumpkin
  • 3/4 cup egg whites
  • 1/2 cup fat-free plain Greek yogurt
  • 3/4 cup Oats
  • 2 scoops Quest Vanilla protein powder
  • 1/2 cup sugar substitute
  • 1 tsp pumpkin spice
  • 1 tsp Baking powder
  • 1 tsp baking soda
  • 1/4 cup fat free plain Greek yogurt (for topping)
Servings: muffins
Units:
Instructions
  1. Preheat oven to 350°. Spray muffin tray with cooking spray.
  2. Blend all ingredients together until smooth and divide evenly among the 12 muffins cups
  3. Bake until you can insert a fork and remove it without anything sticking, about 15-17 minutes.
  4. Top muffins with Greek yogurt.
Recipe Notes

Optional: add 1/8 tsp vanilla and 1 tbs sugar substitute to the 1/4 cup greek yogurt for the topping.  Garnish muffin with 1 pecan or walnut piece.

 

Nutrition Facts
Protein Pumpkin Spice Muffins
Amount Per Serving
Calories 56 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 163mg 7%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 1g
Protein 7g 14%
* Percent Daily Values are based on a 2000 calorie diet.

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Pumpkin Chicken Chili

Pumpkin Chicken Chili
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Pumpkin Chicken Chili
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Servings Prep Time Cook Time
6 15 25
Servings Prep Time
6 15
Cook Time
25
Ingredients
  • 6 cups chicken stock or broth
  • 2 cups raw pumpkin peeled and chopped
  • 30 oz chicken breast cooked and diced
  • 1 cup garbanzo beans drained and rinsed
  • 1 tbs canned chipotle peppers chopped
  • 1/2 cup salsa verde
  • 1/2 tsp Garlic Powder
  • 1 tsp ground coriander
  • 2 tsp ground cumin
  • 1/4 cup light sour cream
Servings:
Units:
Ingredients
  • 6 cups chicken stock or broth
  • 2 cups raw pumpkin peeled and chopped
  • 30 oz chicken breast cooked and diced
  • 1 cup garbanzo beans drained and rinsed
  • 1 tbs canned chipotle peppers chopped
  • 1/2 cup salsa verde
  • 1/2 tsp Garlic Powder
  • 1 tsp ground coriander
  • 2 tsp ground cumin
  • 1/4 cup light sour cream
Servings:
Units:
Instructions
  1. Heat the chicken stock in a medium saucepan and add the pumpkin.  Simmer for about 10 minutes
  2. Add the shredded chicken/turkey, chickpeas, chipotles, salsa verde, garlic powder, coriander and cumin.  Simmer another 10 minutes or until the pumpkin is tender
  3. Stir in the sour cream and serve.  Garnish with shredded cheese, chopped cilantro, avocado, sour cream, red onions, fresh lime juice and or anything else you can pile on top!   It’s that easy!
Recipe Notes

Nutrition Facts
Pumpkin Chicken Chili
Amount Per Serving
Calories 227 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 3255mg 136%
Total Carbohydrates 14g 5%
Dietary Fiber 3g 12%
Sugars 4g
Protein 33g 66%
* Percent Daily Values are based on a 2000 calorie diet.

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Creamy Buffalo Chicken Zucchini Noodle Bake

Creamy Buffalo Chicken Zucchini Noodle Bake
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Creamy Buffalo Chicken Zucchini Noodle Bake
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Servings Prep Time Cook Time
6 10 minutes 30 minutes
Servings Prep Time
6 10 minutes
Cook Time
30 minutes
Ingredients
  • 1 1/2 lb boneless, skinless chicken breast cooked and chopped
  • 2 large zucchini spiral cut in noodles
  • 1 medium stalk celery chopped finely
  • 1 red bell pepper chopped
  • 1/4 cup Parmesan cheese
  • 1/2 cup sour cream
  • 1 tsp butter
  • 1/3 cup Frank's Buffalo Wing Sauce
  • 1/2 tsp ground mustard spice
  • 1/3 cup unsweetened canned pumpkin puree or butternut squash puree
  • 1 tsp Garlic Powder
  • 1/3 cup 2% cheddar cheese grated
Servings:
Units:
Ingredients
  • 1 1/2 lb boneless, skinless chicken breast cooked and chopped
  • 2 large zucchini spiral cut in noodles
  • 1 medium stalk celery chopped finely
  • 1 red bell pepper chopped
  • 1/4 cup Parmesan cheese
  • 1/2 cup sour cream
  • 1 tsp butter
  • 1/3 cup Frank's Buffalo Wing Sauce
  • 1/2 tsp ground mustard spice
  • 1/3 cup unsweetened canned pumpkin puree or butternut squash puree
  • 1 tsp Garlic Powder
  • 1/3 cup 2% cheddar cheese grated
Servings:
Units:
Instructions
  1. Preheat oven to 400 F, and grease or oil a 9X6X2 inch casserole dish.
  2. In a medium sauce pan over medium heat combine: butter, sour cream, wing sauce, pumpkin puree, ground mustard spice, garlic powder, and Parmesan cheese. Melt all ingredients and mix together until combined. Turn heat off.
  3. Place zucchini noodles in a bowl and press down on noodles with a paper towel to remove excess water from noodles.
  4. Spread zucchini noodles over bottom of casserole dish.
  5. Place chopped cooked chicken and chopped celery on top of zucchini noodles.
  6. Pour or spoon the creamy buffalo sauce from the stove top, over the chicken and celery.
  7. Sprinkle chopped red bell pepper over the top of casserole.
  8. Bake at 400 F for 30 minutes. Remove from oven, and sprinkle with grated cheddar cheese.
  9. Let cool until sauce has thickened again and cheese has melted.
Recipe Notes

Nutrition Facts
Creamy Buffalo Chicken Zucchini Noodle Bake
Amount Per Serving
Calories 248 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Sodium 800mg 33%
Total Carbohydrates 12g 4%
Sugars 8g
Protein 29g 58%
* Percent Daily Values are based on a 2000 calorie diet.

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Hokkaido Pumpkin Soup

Hokkaido Pumpkin Soup
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Hokkaido Pumpkin Soup
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Servings
6
Servings
6
Ingredients
  • 1 medium Hokkaido pumpkin
  • 1 large Onion
  • 1/4 cup butter
  • 1 tsp Freshly Ground Black Pepper
  • 1/2 tsp freshly grated nutmeg
  • 1/4 tsp ground coriander
  • 4 cups chicken broth
  • 1/2 cup fat free evaporated milk
Servings:
Units:
Ingredients
  • 1 medium Hokkaido pumpkin
  • 1 large Onion
  • 1/4 cup butter
  • 1 tsp Freshly Ground Black Pepper
  • 1/2 tsp freshly grated nutmeg
  • 1/4 tsp ground coriander
  • 4 cups chicken broth
  • 1/2 cup fat free evaporated milk
Servings:
Units:
Instructions
  1. Wash the squash, scoop out seeds and cut into 1" chunks. (this is not easy as Hokkiado is a very hard squash-- use a good knife!)
  2. Dice the onions coarsely. Sauté in squash and onions in butter over high heat until onions start to wilt. Turn heat to medium and keep cooking, stirring occasionally, until squash begins to break up. Add seasonings and stir well.
  3. Pour in chicken broth to cover, stir well, bring to a boil and let simmer for another 10 minutes or so.
  4. Pureé the soup with a hand mixer or in the blender. Return to pot, stir in evaporated milk until well blended and serve hot!
  5. Garnish with roasted pumpkin seeds and fresh sage leaves if desired
Recipe Notes

Nutrition Facts
Hokkaido Pumpkin Soup
Amount Per Serving
Calories 206 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Sodium 49mg 2%
Total Carbohydrates 20g 7%
Protein 7g 14%
* Percent Daily Values are based on a 2000 calorie diet.

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