Pumpkin Spice Protein Frappuccino

Ingredients 1 scoop Unjury chocolate protein powder (or other chocolate protein powder of your liking) ¼ cup Pumpkin Puree ½ cup unsweetened vanilla almond milk 1 packet instant decaf coffee ½ cup ice 1/8 tsp pumpkin pie spice 1/8 tsp cinnamon 1 packet stevia (approx. ½ tsp)-optional Directions Mix all ingredients in blender. Add more […]

Butternut Squash Fries

Ingredients 1 butternut squash (2-lb. or half of a 4-lb. butternut squash (~20 oz. peeled and sliced) 1/8 tsp. coarse salt, or more to taste OR low sodium seasoning of your choice (see recipes from Sauces, Rubs, and Marinades class) Directions Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray. Peel squash […]

Yogurt Peanut Butter Dip

Ingredients ½ cup plain, 2% Greek yogurt 4 Tbsp powdered peanut butter 1 tsp Splenda ½ tsp vanilla extract ¼ tsp cinnamon Dash salt Directions Add all ingredients in a bowl and mix until smooth. Transfer to a serving bowl, cover with plastic wrap, and refrigerate for 30 minutes. Serve with fruit of your choice. […]

Pumpkin Peanut Butter Dip

Ingredients 1 cup pure pumpkin puree 1 cup powdered peanut butter ½ cup Splenda 1 Tbsp vanilla extract ¼ tsp cinnamon 1/8th nutmeg Directions Add all ingredients in a bowl and mix until smooth. Transfer to a serving bowl, cover with plastic wrap, and refrigerate for 30 minutes. Serve with fruit of your choice. Makes […]

Sausage & Apple Stuffed Acorn Squash

Ingredients 3 acorn squash, halved 1 Tbsp & 1tsp olive oil 1 lb sweet Italian turkey sausage (ie. Butterball) 1 small onion, finely chopped 2 large celery stalks, finely chopped 2 small apples, diced ½ tsp sage ½ cup panko bread crumbs ½ cup parmesan cheese, divided ½ tsp salt pepper to taste Directions Preheat […]

Turkey Pumpkin Chili

Ingredients 2 Tbsp extra-virgin olive oil 1 small yellow onion, chopped 1 green bell pepper, cored, seeded and chopped 2 jalapeños, seeded and finely chopped 2 cloves garlic, finely chopped 1 pound 99% fat free ground turkey 1 (14.5-ounce) can diced tomatoes, with their liquid 1 (15-ounce) can pumpkin purée 1 cup water 1 Tbsp […]

Cheesy Taco Shells

Ingredients ¼ cup reduced fat finely shredded cheddar cheese for each shell Directions Heat oven to 400 degrees and line a cookie sheet with parchment paper. Draw 6-inch circles on the parchment (can use a small appetizer plate to trace if desired). Sprinkle 1/4 cup cheese within each circle and spread thin. Place in oven […]

Salsa Fresca

Ingredients 4 ripe roma tomatoes (or 3 beefsteak tomatoes), chopped 1/4 cup red onion, chopped Optional: 1 jalapeno, minced 8 cilantro sprigs, chopped 2 garlic cloves, minced Juice of 1 lime (about 2 Tbsp) 1/4 tsp salt Directions In a mixing bowl, combine all ingredients together. Toss thoroughly. Let stand 15 minutes before serving. Makes […]

Mexican Cauliflower “Rice”

Ingredients 1 small head cauliflower, grated/riced (~ 4 cups) 1 tsp olive oil 1/2 medium onion, finely diced 2 medium roma tomatoes, small dice ½ jalapeno, seeds and membrane removed, minced 3 garlic cloves, minced 2 Tbsp tomato paste 1 tsp cumin 1/2 tsp smoked paprika Dash of cayenne pepper 1 tsp kosher salt 1/8 […]

Flank Steak with Cilantro Lime Marinade

Ingredients 1 {2 lb} Flank Steak or Skirt Steak For the marinade: Juice of 1 lime (about 2 Tbsp) 1 garlic clove, smashed A handful of Cilantro 1/4 cup Olive Oil 2 tsp honey 1/2 tsp Cumin 1/2 tsp of Ancho-Chili Pepper 1/2 tsp Red Pepper Flakes Kosher Salt and Fresh Black Pepper, to taste […]