Pumpkin Pie Bars

Tags

baking, cinnamon, cooking, dairy free, food, gluten free, healthy dessert, oats, pecans, pumpkin, pumpkin bars, Thanksgiving

Let me just say, “these are incredible”. I know, not a stellar description but trust me they are good. The ingredient list may look a bit long, but several are repeated in each layer.

With a crunchy almond-oat crust, a creamy, orange zest infused pumpkin filling, and a nutty, maple-cinnamon streusel topping, these are the perfect bite. I think I just drooled on my laptop keyboard.

Bake some up this weekend, then save the recipe to switch out traditional Thanksgiving dessert with these pie like bars this year. Make enough for a crowd, double the batch and bake in a 9 x 13″ pan. Family and friends will thank you. Enjoy!

PUMPKIN PIE BARS
makes 16 bars
gluten & dairy free

Crust:
• 3/4 cup ALMOND FLOUR
• 1 cup ROLLED OATS*
• 1/4 cup GRAPESEED or COCONUT OIL (melted)
• 1/4 tsp SEA SALT
• 1/4 tsp BAKING SODA
• 1 tsp PUMPKIN PIE SPICE
• 1/2 tsp CINNAMON, GROUND
• 2 tbsp 100% PURE MAPLE SYRUP

Filling:
• 15 oz can PURE PUMPKIN
• 3 EGGS, large
• 1/3 cup 100% PURE MAPLE SYRUP
• 1/2 cup UNSWEETENED ALMOND or COCONUT MILK
• ZEST FROM 1/2 ORANGE
• 1 tbsp PURE VANILLA EXTRACT
• 1 tbsp PUMPKIN PIE SPICE
• 1/2 tbsp CINNAMON, GROUND

Topping:
• 1/2 cup ALMOND FLOUR
• 1/4 cup ROLLED OATS*
• 1/2 cup PECANS, chopped
• 1 tsp CINNAMON, GROUND
• 2 tbsp 100% PURE MAPLE SYRUP
• 1 tbsp GRAPESEED or COCONUT OIL

*Use gluten free oats if desired.

1. Preheat oven to 350 degrees F and grease an 8 x 8″ or 9 x 9″ square baking dish with oil.

2. Pulse 1 cup oats in food processor or blender until flour consistency (or substitute additional almond flour for oats). In a small bowl combine all crust ingredients (first 8) and press into bottom of prepared pan with a fork or the bottom of a flat measuring cup. Bake for 5-8 minutes until golden brown. Let cool completely.

3. In a large mixing bowl add all filling ingredients (next 8 ingredients), whisk or use an electric mixer to stir until smooth. Pour mixture into cooled crust and bake 10 minutes.

4. While filling is baking combine topping ingredients (last 6) in a small bowl with a fork and set aside. Sprinkle topping over bars after first 10 minutes of baking, return to oven and bake an additional 15 – 20 minutes, or until bars are set. Cool and cut into 16 squares.

VARIATIONS: Sprinkle raisins or dried cranberries over bars after baking. Use walnuts, almonds or pumpkin seeds for pecans. Substitute pure honey for maple syrup.

NUTRITION INFO PER SERVING: Calories 200, Total Fat 13g, Saturated Fat 1g, Cholesterol 40mg, Sodium 75mg, Total Carbohydrate 18g, Dietary Fiber 3g, Sugars 9g, Protein 5g

**Adapted from Multiply Delicious blog’s, Pumpkin Pecan Pie Bars: http://www.multiplydelicious.com/thefood/2012/11/pumpkin-pecan-pie-bars/

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Lemon Poppy Seed Bread

Tags

almond, applesauce, baked good, baking, bread, cooking, dairy free, diabetic friendly, food, gluten free, grain free, healthy, lemon, loaf bread, poppy seed, refined sugar free, spring

I am a firm believer, and have said it many times, that healthy food can taste good. And my simple, one-bowl Lemon Poppy Seed Bread is proof. I love the comment after a taste test or meal, “I can’t believe that is good for me!” With bright, fresh lemon this makes a wonderful weekend Spring brunch addition, any day snack, or dessert for your table. Try serving with a Spring Vegetable Frittata.

Unsweetened applesauce is an easy substitution for typically highly refined, large doses of oil found in baked goods. Almond and coconut flours are not only grain free, but also helpful choices for people struggling with diabetes – used in this recipe one slice contains only 10g carbs and 4g natural sugar, when using Stevia to sweeten.

Pure almond extract (or vanilla) add natural sweetness without loads of calories (please note the word pure, no imitation products). Often gluten free baking mixes, or pre-baked pastries are pumped with sugar. Regularly, sugar is the first or second ingredient listed on box nutrition labels. And ingredients are listed from the highest quantities used to the least.

Friends and family will never know this moist, flavorful bread is healthy and grain free. So delicious, I just had three slices this morning with a steamy mug of coffee, and I’m resisting a fourth.

LEMON POPPY SEED BREAD
gluten, dairy & refined sugar free
makes 8 slices

• 3 large EGGS
• 1 cup UNSWEETENED APPLESAUCE
• 1 tsp PURE ALMOND EXTRACT
• 60 drops LIQUID STEVIA (or 1/4-1/3 cup honey or maple syrup)
• 1 tbsp LEMON ZEST
• JUICE OF 1 LEMON
• 1/2 tsp BAKING SODA
• 3/4 tsp BAKING POWDER
• 1/3 cup COCONUT FLOUR
• 1/2 cup ALMOND FLOUR
• 1 1/2 tbsp POPPY SEEDS

1. Preheat oven to 350 degrees F. Spray a 9 x 5″ loaf pan with coconut cooking oil or spray.

2. In a large bowl whisk eggs, applesauce, almond extract, Stevia (or sweetener of choice), lemon zest and juice. Mix in baking soda, powder, both flours and poppy seeds until well incorporated.

3. Pour batter into prepared pan and bake for 25-30 minutes, or until middle is set and top is golden brown. Let cool 10 minutes and remove from pan. Cut into 8 slices. Serving size, one slice.

VARIATIONS: Sub orange juice and zest for lemon. Add 1 cup frozen or fresh blueberries or raspberries to batter in place of poppy seeds.

NUTRITION INFO PER SERVING: 110 calories, 6g fat, 1g sat fat, 80mg cholesterol, 150mg sodium, 10g carb, 3g fiber, 4g sugar, 5g protein

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Decadent Fudge Brownies (only 120 calories)

Tags

baking, brownie, chocolate, cooking, dairy free, dessert, food, fudge, gluten free, healthy dessert, low carb, low sugar, Paleo, pumpkin

There are no words. Taste, nutrition info and even the picture of these babies will leave you speechless. Rich, gooey, fudgy and absolutely scrumptious. I may, or may have not had one with my breakfast this morning.

All I can say is please try these as quickly as possible. An easy, simple treat. We enjoyed them last night after sharing dinner with wonderful, missed friends who were in town. Lingering around the table laughing, enjoying bites of dessert in between stories as the kids colored Strawberry Shortcake and princesses. Moments that make your heart full and alive.

This recipe is a keeper and one serving contains only 9g sugar, 13g carbs and 120 calories that you absolutely will not believe after one bite, but it’s the complete truth. I promise or I wouldn’t have had that second brownie with breakfast.

Effortless gluten and dairy free options below.

DECADENT FUDGE BROWNIES
gluten & dairy free options
makes 20

• 1 – 15 oz can 100% PUMPKIN
• 2 EGGS, large
• 2 tsp PURE VANILLA EXTRACT
• 1/2 cup PURE or RAW HONEY
• 1/2 cup OLIVE, EXTRA VIRGIN or COCONUT OIL
• 1 tbsp heaping BAKING POWDER*
• 1/2 tbsp BAKING SODA
• 3/4 cup COCOA POWDER, UNSWEETENED
• 2 tbsp COCONUT FLOUR
• 4 tbsp CHOCOLATE CHIPS (optional)*

*Gluten & Dairy Free Option: make sure (*) ingredients are GF & DF.

1. Preheat oven to 350 degrees F. Spray or grease a 9 x 9″ square baking dish with cooking spray or oil.

2. In a large bowl whisk eggs, pumpkin, honey, vanilla and oil. Add cocoa, flour, baking soda and powder; stir until combined and fold in 3 T. chocolate chips if using. Spread batter evenly into prepared baking pan and sprinkle with remaining 1 T. chocolate chips.

3. Bake for 25-30 minutes, cool at least 10 minutes and cut into 20 bars. Try serving with fresh strawberries, raspberries or yogurt.

NUTRITION INFO PER SERVING (with chocolate chips): 120 calories, 7g fat, 1.5g sat fat, 20mg cholesterol, 170mg sodium, 13g carb, 2g fiber, 9g sugar, 2g protein

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*Recipe adapted from Eat Drink Paleo blog: http://eatdrinkpaleo.com.au/chocolate-brownies-that-blew-me-away/

Coconut Chocolate Cake & Orange-Chocolate Truffles

Tags

baking, cake, candy, chocolate, coconut, coconut oil, cooking, dairy free, dessert, food, gluten free, healthier treats, orange, truffles

The holiday creations continued this week and I’m addicted to the blog Elana’s Pantry. Every time I peruse her scrumptious site I add a couple more items to my must make list. Needless to say both recipes today originated from that source.

For the weekend baker here are two delicious, easy, make ahead treats for your Christmas platters or gifts. I have both recipes wrapped tight in my freezer as we speak. Alongside a few other sweet surprises.

Coconut Chocolate Cake… can be made into bars too, but I confess I have no 8″ x 8″ pan so I use an 8-inch round. We do what we can, plus I like the somewhat irregular triangle shape. I can be a little asymmetrical some days so maybe that’s why. And feel free to leave off the chocolate drizzle, but honestly who does that sort of thing?

Only 14g carbohydrates per piece and tastes like an almond joy bar.
Coconut oil (a healthy fat) also contains great healing properties… anti-fungal, antimicrobial, antibacterial and antioxidants. I even apply topically to blemishes, sun spots or other skin irregularities.

Orange-Chocolate Truffles… for the chocolate, chocolate lover. Orange and chocolate are a mistakenly overlooked combination. Rich and fresh, these charming bites are so simple you don’t even need to turn an oven dial. Mix, refrigerate and scoop.

Have fun and enjoy!

COCONUT CHOCOLATE CAKE
slightly adapted from Elana’s Pantry Coconut Bars recipe
gluten & dairy free option
makes 12

• 3 large EGGS
• 1 cup COCONUT MILK, CANNED
• 1/3 cup COCONUT OIL, slightly melted
• 1/3 cup HONEY
• 1 tbsp PURE VANILLA EXTRACT
• 1/2 tsp PURE ALMOND EXTRACT
• 1/3 tsp STEVIA (or extra 1 tbsp honey)
• 1/2 cup ALMOND FLOUR
• 1 tbsp COCONUT FLOUR
• 1 1/2 cup UNSWEETENED SHREDDED COCONUT
• 1/4 tsp SALT, SEA
• 3 tbsp DARK CHOCOLATE CHIPS or BAR* (optional)

*Gluten & Dairy Free Option: Use GF/DF chocolate (I used Enjoy Life brand mini chocolate chips)

1. Preheat oven to 350 degrees F. Spray a 8-inch round pan or 8″x8″ square baking dish with cooking spray.

2. Whisk eggs, coconut milk, honey, coconut oil, vanilla and almond extracts and stevia together in a large mixing bowl. Stir in flours, sea salt and shredded coconut until just combined.

3. Pour batter into prepared pans and bake for 25-30 minutes or until golden brown and middle is set. Let cool and cut into 12 pieces. Drizzle with melted dark chocolate if desired. Refrigerate to chill until serving. Serving size, one piece.

NUTRITION INFO PER SERVING: 210 calories, 16g fat, 11g sat fat, 70mg sodium, 14g carb, 2g fiber, 11g sugar, 3g protein

PRINT RECIPE (COCONUT CAKE) – PDF

ORANGE-CHOCOLATE TRUFFLES (no bake)
slightly adapted from Elana’s Pantry Chocolate Orange Truffle recipe
gluten & dairy free option
makes 10 truffles

• 1/2 cup CASHEWS
• 1 tbsp ALMOND FLOUR
• 1/4 cup CREAMY ALMOND BUTTER
• 1/4 cup HONEY
• 2 tbsp UNSWEETENED COCOA POWDER*
• 1 tbsp PURE VANILLA EXTRACT
• 1 tbsp FRESH ORANGE ZEST
• 2 tbsp UNSWEETENED COCOA POWDER, for dusting* (could also dip in melted chocolate)

*Gluten Free Option: Use GF cocoa powder.

1. In a food processor or blender pulse cashews with almond butter. Place mixture in a small bowl and add honey, 2 T. cocoa, almond flour, vanilla and orange zest. Refrigerate for 2-3 hours.

2. Scoop and roll batter into 10 (about 1 inch) truffles, roll in or dust with remaining 2 T. cocoa powder, shake excess and place on a parchment lined plate. Freeze or refrigerate to set. Makes 10 truffles, serving size 1 truffle. Garnish with a fresh orange peel if desired.

NUTRITION INFO PER SERVING: 120 calories, 7g fat, 1g sat fat, 12g carb, 1g fiber, 8g sugar, 3g protein

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Easy Individual Dark Chocolate Barks & Peanut Clusters

Tags

candies, chocolate bark, Christmas, cooking, dairy free, dark chocolate, dessert, dried fruit, food, gluten free, healthy treat, holiday, homemade gift, individual chocolate bark, nuts, peanut clusters

Chocolate bark is good, but individual dark chocolate barks are even better. Melt your chocolate as usual and pour little “puddles” of creamy goodness onto a large rimmed baking sheet with parchment. Let guests, kids or therapeutically by yourself, decorate with a variety of toppings.

I did this in a cooking class a few weeks ago and students loved it, even the younger chefs. I set out bowls of toppings and trays of chocolate and let the creating begin. Here are some toppings I used along with a few other options:

brown rice crisps cereal
unsweetened shredded coconut
dried cranberries
raisins
dried cherries
dried apricots, chopped
pistachios
sliced almonds
pecans, cashews, almonds, walnuts, hazelnuts or peanuts
mixed nuts
pumpkin (pepita) seeds
flake sea salt
pretzels, crushed (I used gluten free)
graham crackers, crushed
granola
ground cinnamon
peanut or almond butter

Serve beautifully arranged on a platter at a party, wrapped in a treat bag or make ahead and freeze. Easy, fun, economical and a healthier treat – can’t beat that during the holiday cheer. Easily make your own peanut clusters by mixing in desired amount of dry roasted peanuts and dropping them onto parchment or into paper muffin cups. I made some regular and salted peanut clusters below. Have fun with this one!

Easy Individual Chocolate Barks
gluten & dairy free option
makes about 24

• 14 oz DARK or BITTERSWEET CHOCOLATE (bar or chips)*
• 2/3 cup CHOPPED NUTS
• 2/3 cup DRIED FRUIT (additional toppings below)

*Gluten & Dairy Free Option: Use GF and DF chocolate.

1. Line a large, rimmed baking sheet(s) with parchment paper.

2. Roughly chop the chocolate bar(s) and melt in a microwave or on stovetop in a double broiler. Spread evenly into a large rectangle with a spatula or 24 individual circles (about 2 tbsp chocolate) on prepared baking sheets. Sprinkle chocolate with toppings and press gently to adhere.

3. Refrigerate 1-2 hours or until set and firm. Break into 24 pieces (if making one large bark). Serving size: 1 piece.

Additional Topping Options: brown rice crisps cereal, unsweetened shredded coconut, dried cranberries
raisins, dried cherries, dried apricots-chopped, pistachios, sliced almonds, pecans, cashews, almonds, walnuts, hazelnuts or peanuts, mixed nuts, pumpkin (pepita) seeds, flake sea salt, pretzels-crushed (I used gluten free), graham crackers-crushed, granola, ground cinnamon, peanut or almond butter

VARIATIONS: Pour chocolate into mini muffin cups or mix half the toppings in with chocolate.
NUTRITION INFO PER SERVING (approximately): 120 calories, 7g fat, 3g sat fat, 13g carb, 1g fiber, 11g sugar, 0g protein

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Healthy Thanksgiving Desserts & Treats

Tags

apple, baking, cinnamon, cooking, custard, dairy free, desserts, food, gluten free, healthy dessert, healthy desserts, orange, pie, pumpkin, snacks, Thanksgiving

Well, my turkeys are brining in the fridge as we speak and I’m right on schedule with my Thanksgiving feast preparation. But, I thought I’d take a break to share some desserts with you (the next thing on my list). Festive desserts can push us over the edge, packed with butter, oil, fat and sugar. So why not make them healthier and just as enjoyable? Here are some of my favorite meal finishers and snacks for this pumpkin and spice time of year.

No messing around, here’s the sweetness.

Pumpkin Cream Cake Roll like a pumpkin cream cheese bar all rolled and swirled into one

Pumpkin Pie with Almond Crust gluten & dairy free

Pumpkin Cake Cookies portable packages of pumpkin goodness – top with frosting or dark chocolate drizzle

Chocolate Fudge Brownies Squares (with sweet potato) rich and chocolatey – gluten & dairy free

Pumpkin & Cranberry Biscotti crunchy & sweet dipper for coffee or tea

Mini Pumpkin Chocolate Chip Muffins bite size and studded with chocolate

Pumpkin-Orange Custards creamy delicious individual custards – serve with an assortment of toppings

Apple & Cranberry Turnovers made with phyllo dough

Apple Pie Parfait super nutritious dessert, snack or breakfast

Easy Berry Crisp use any fruit like apples (I add a little applesauce too) for a healthier version of apple crisp

Pumpkin Bread with Orange-Cinnamon Honey Butter one of my most searched and pinned recipes this season

Enjoy and Happy Thanksgiving!

Berry-Lime Yogurt Fruit Dip ~ Cool Weather Fruit Platter

Tags

berry, brunch, cooking, dip, food, fruit platter, gluten free, grapes, greek yogurt, healthy appetizer, healthy dip, holidays, honey, lime, oranges, pineapple, yogurt fruit dip

Rich, creamy, berry infused yogurt dip brightened with fresh lime. Perfect festive side for any upcoming party or family gathering. Healthy, easy and half the calories of the typical counterpart.

Make ahead, chill and serve with fresh fruit or fruit skewers displayed around. Beautiful, colorful appetizer, snack, brunch side or dessert. Mix cut up produce with dip and top with chopped nuts for a nutritious fruit salad.

The combination of Greek yogurt and light cream cheese creates a luscious velvety dip without using high fat sour cream or cream cheese. Simple, healthy swaps during the holidays keeps us feeling vibrant and “on track” through a food indulgent season.

I used pineapple, red and green grapes and oranges but feel free to use any fruit available you love – strawberries, mango, kiwi, berries (may want to skewer if smaller), grapefruit, apples or pears. I also used mixed berry fruit spread but feel free to use apricot, strawberry, orange, blackberry or any flavor your heart desires.

Last night I had a ladies’ group from church over for dinner. I re-purposed cleaned glass jars (so save your fruit spread container from the fruit dip) and added fresh flowers for our centerpiece. Easy and inexpensive. I used mason jars, fruit spread and smaller glass spice jars (from Target). Love the mismatch table decor with a simple burlap runner and pretty napkins.

BERRY-LIME YOGURT FRUIT DIP
gluten free
makes 20 servings

• 1/2 cup MIXED BERRY FRUIT SPREAD (or favorite flavor)*
• 2 tbsp PURE or RAW HONEY (or to taste)
• 1 1/2 cups PLAIN GREEK YOGURT, NONFAT (I used FAGE brand)
• 4 oz CREAM CHEESE, NEUFCHATEL, REDUCED FAT, softened*
• JUICE & ZEST OF 1 LIME (lemon or half an orange)
• FRESH FRUIT (pineapple, oranges, grapes, berries, kiwi, pears, apples, mango)

*Gluten free option: Use a GF cream cheese and berry spread.

1. Using an electric mixer whip softened cream cheese with honey. Add yogurt and fruit spread, continue mixing on medium-low until smooth (may be some remaining fruit pieces from spread). Fold in lime zest and juice. Cover and chill. Serve with fresh fruit or fruit skewers. Serving size: about 2 heaping tablespoons.

VARIATIONS: Mix dip with fruit for a fresh and healthy fruit salad. Top with chopped nuts if desired.

NUTRITION INFO PER SERVING: 45 calories, 1g fat, 1g sat fat, 7g fat, 6g sugar, 2g fiber

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Pumpkin Pie (with almond crust)

Tags

almond crust, baking, cinnamon, cooking, dairy free, dessert, food, gluten free, healthy, pie, pumpkin, pumpkin pie, Thanksgiving

Rich, creamy, cinnamon spiced pumpkin pie with a crunchy almond crust. That’s all I have to say about that.

PUMPKIN PIE (with ALMOND CRUST)
gluten & dairy free
serves 10

crust:
• 2 cups ALMOND FLOUR
• 2 tbsp COCONUT OIL
• 1/4 tsp SALT, SEA
• 1 EGG, large
filling:
• 1 3/4 cup PURE PUMPKIN (1-15 oz can)
• 2 EGGS, large
• 1/3 – 1/2 cup PURE or HONEY
• 1/2 tsp PURE VANILLA EXTRACT*
• 3/4 cup UNSWEETENED COCONUT MILK BEVERAGE (Almond or Regular Milk)
• 1 1/2 tsp CINNAMON, GROUND
• 1 1/2 tsp PUMPKIN PIE SPICE
• 1/2 tsp SALT, SEA

*Gluten free option: Use GF vanilla extract.

1. Preheat oven to 400 degrees F.

2. For crust: In a food processor pulse almond flour and salt a few times. Add coconut oil and egg, process until it forms a ball. Press crust into a 9″ pie plate. Bake for 2-3 minutes to set slightly.

3. For filling: Whisk eggs, pumpkin, honey, milk, vanilla extract, cinnamon, salt and pumpkin spice together in a mixing bowl until smooth. Pour mixture into slightly baked crust. Place on a baking or pizza pan lined with foil. Bake for 10 minutes then cover crust with a pie crust shield or foil to keep from burning. Continue baking for 30-40 additional minutes, or until center of pie is just set.

4. Cool on a rack and refrigerate to chill. Cut into 10 pieces and serve. Serving size, 1 piece. Top with toasted pecans, pepita (pumpkin) seeds, Greek yogurt, whipped cream or coconut milk ice cream.

NUTRITION PER SERVING: 250 calories, 16g fat, 4g sat fat, 65mg cholesterol, 190mg sodium, 23g carb, 4g fiber, 16g sugar, 7g protein

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Almond crust recipe from Elana’s Pantry Paleo Pie Crust, http://www.elanaspantry.com/paleo-pie-crust/.

Chocolate Coconut Almond Cake (low carb)

Tags

almond, almond flour, baking, cake, chocolate, coconut, cooking, dairy free, dessert, food, gluten free, healthy, snack

Can I just say “wow”? Yes, “wow” is the only description needed. One of the best gluten and dairy free healthy baked goods I’ve made, or eaten, to date. And only 120 calories and 12g of carbs per slice!

Three wonderfully rich combinations coconut, chocolate and almond. Imitating the flavors of the popular Almond Joy candy bar, allergen free or not you’ll absolutely love this one.

I wrapped all cake wedges individually, placing five in the fridge and five in the freezer. Top with a scoop of cold coconut milk ice cream, sprinkle of coconut, drizzle of melted chocolate, creamy Greek yogurt or fresh sweet berries. So, so, so good. I’ll be the first to admit I ate some for breakfast this morning and it was delightful with hot coffee.

Growing up in a small town I realize not everyone has easy access to health food products. Take heart, with the world wide web ingredients are at your finger tips and delivered straight to your door. Honeyville is a great brand you can find online at Amazon (www.amazon.com) or their website (www.honeyville.com) and fairly reasonably priced. I use Sweet Leaf liquid stevia drops (also found on Amazon or health food store) the clear which is flavorless, but they come in a variety of flavors from hazelnut to chocolate, lemon and more.

Weekend baking made easy.

CHOCOLATE COCONUT ALMOND CAKE
gluten & dairy free
makes 10 slices

• 1 cup UNSWEETENED APPLESAUCE
• 3 EGGS, large
• 1/4 cup UNSWEETENED COCONUT MILK BEVERAGE
• 1/2 tsp PURE ALMOND EXTRACT*
• 2 tbsp PURE HONEY
• 2 tbsp COCOA, POWDER*
• 30 DROPS LIQUID STEVIA (or 2-3 T. extra honey)
• 1/2 cup UNSWEETENED SHREDDED COCONUT (or chocolate chips)
• 1/4 tsp SALT, SEA
• 1/2 tsp BAKING SODA
• 3/4 cup ALMOND FLOUR**
• 1/4 cup COCONUT FLOUR

*Gluten free option: Use GF almond extract and cocoa powder.

**I have not had good results using Bob’s Red Mill almond flour when baking. The texture is grainy and doesn’t rise as well, for best results use finely ground or make your own.

1. Preheat oven to 350 degrees F.

2. Combine applesauce, eggs, honey, almond extract, coconut milk, cocoa powder, liquid stevia (or extra honey) in a large bowl. Add salt, baking soda, shredded coconut and flours.

3. Spray with coconut cooking spray (or grease with coconut or olive oil) an 8″ round or 8×8″ square baking pan. Pour batter into dish and bake for 30-40 minutes, or until cooked through. Let cool and cut into 10 pieces. Serving size, one piece. Topping options (calories not included below): fresh berries, drizzle of melted chocolate, coconut milk ice cream, lowfat Greek yogurt, shredded coconut, berry spread or almond butter.

NUTRITION INFO PER SERVING: 120 calories, 7gfat, 2.5g sat fat, 65mg cholesterol, 135mg sodium, 12g carb, 3g fiber, 6g sugar, 4g protein

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NEW FAVORITE AT HOME WORKOUT

If you are looking for a good, solid strength training workout this one is spot on. Designed to give you lean (not bulky) muscles by combining upper and lower body to keep your heart rate up, burning extra calories. All that’s needed is a set of 3 or 4 lb weights and a good ol’ DVD player. Purchase at some Targets, Walmart or online (again Amazon is where I got mine).

No More Trouble Zones

http://www.amazon.com/Jillian-Michaels-More-Trouble-Zones/dp/B001NFNFMQ

Healthy Pumpkin Bars (only 140 calories)

Tags

baking, cinnamon, cooking, cream cheese frosting, dairy free, fall desserts, food, gluten free, healthy pumpkin dessert, pumpkin, pumpkin bars, pumpkin pie spice, wheat flour, whipped cream

Pumpkin bars are one of my most craved treats this time of year. The original recipes can be weighed down with oil, white flour and saturated fats. In my book there is always “a better way” to make everyday and seasonally loved dishes more nutritious, yet just as enjoyable.

Okay, are you ready? Your mind is about to be blown. These bars (with cream cheese frosting) are only 140 calories per bar! Yes, are you rejoicing with me? Your quest for a healthy fall dessert has just ended my healthy friends. Pumpkin and applesauce replace the oil and butter, keeping them moist and delicious. Whole wheat flour and light cream cheese sub in for their higher fat, nutritionally insignificant counterparts.

If you are doubting the taste I beg you to give these a try – one bite will change your outlook. A great way to involve your kids in healthy baking: scoop small amounts of frosting into sandwich size zip bags, snip the corner with scissors and let your little chefs squeeze creative frosting designs onto bars.

(I’ve listed a gluten and dairy free recipe option below. Only 140 calories too!)

HEALTHY PUMPKIN BARS
makes 24 bars

• 4 LARGE EGGS
• 15 can 100% PURE PUMPKIN
• 1 cup APPLESAUCE, UNSWEETENED, natural
• 1 1/4 cup SUGAR (or 3/4 cup maple syrup)
• 2 cups WHOLE WHEAT FLOUR
• 2 tsp CINNAMON, GROUND
• 1/4 tsp NUTMEG, GROUND
• 1 tbsp BAKING POWDER
• 1 tsp BAKING SODA
• 1/2 tsp SALT, SEA

Cream Cheese Frosting (optional):
• 12 oz 1/3 LESS FAT CREAM CHEESE (NEUFCHATEL), softened
• 1/2 cup POWDERED SUGAR (or 1/4 c. pure maple syrup)
• 1/2 tsp PURE VANILLA EXTRACT
• 1/4 cup LIGHT SOUR CREAM

1. Preheat oven to 350 degrees F. Grease or spray a 9 x 13″ baking dish with cooking spray and set aside.

2. Whisk first 4 ingredients (eggs, pumpkin, applesauce and sugar or maple syrup) together in a large bowl until smooth. Add dry ingredients and stir just until incorporated.

3. Pour batter into prepared dish and spread evenly. Bake for about 25 minutes or until golden brown and toothpick inserted comes out clean. Cool and cut into 24 bars. Serving size: 1 bar.

4. For cream cheese frosting: beat frosting ingredients with an electric mixer until smooth (add milk if needed to thin). Spread or pipe onto cooled bars; serve or refrigerate. Garnish with sprinkle of cinnamon if desired.

VARIATIONS: Add dark chocolate chips, raisins, orange zest, dried cranberries, chopped pecans or walnuts to batter.

NUTRITION INFO PER BAR (includes frosting): 140 calories, 4g fat, 2.5g sat fat, 45mg cholesterol, 230mg sodium, 20g carb, 2g fiber, 12g sugar, 4g protein

PRINT RECIPE – PDF
*recipe adapted from Fitness At Home blog

Sorry I don’t have a picture of the gluten free version. I ate them too quickly – can you blame me?

GRAIN FREE PUMPKIN BREAD or BARS
gluten & dairy free (and diabetic friendly)
makes 8 slices

• 1 cup ALMOND FLOUR
• 1/4 tsp SALT, SEA
• 1/2 tsp BAKING SODA
• 3/4 cup PURE PUMPKIN (canned or homemade)
• 1 1/2 tbsp CINNAMON, GROUND
• 1 tbsp PUMPKIN PIE SPICE
• 2 tbsp HONEY (or to taste)
• 3 LARGE EGGS
• 10 DROPS LIQUID STEVIA, or 1-2 packets powder (or use 1-2 T. extra honey)

1. Preheat oven to 350 degrees F. Grease or spray an 9 x 5″ loaf or 8″ x 8″ baking pan (I made mine into bread and haven’t tried the bar method yet).

2. Combine dry ingredients in a bowl and add wet ingredients, stir just until combined. Pour batter into prepared pan and bake 25-30 minutes or until toothpick inserted comes out clean. Remove from pan and cool on a baking rack. Slice into 8 pieces, serving size 1 slice or bar (see dairy free whipped cream topping tutorial/recipe below). Wrap tightly and store in refrigerator or freezer.

NUTRITION INFO PER SERVING: 140 calories, 9g fat, 1g sat fat, 80mg cholesterol, 170mg sodium, 11g carb, 3g fiber, 6g sugar,6g protein</em

PRINT RECIPE – PDF (gluten free version)
*recipe adapted from the Barefoot Cook

DAIRY/GLUTEN FREE WHIPPED CREAM – Here is a great tutorial and recipe for dairy free whipped cream (good replacement for cream cheese frosting) using a can of coconut milk. Add a little cinnamon and sweetener of choice to top your pumpkin bread/bars! http://ohsheglows.com/2012/08/30/coconut-whipped-cream-a-step-by-step-photo-tutorial/