Baked Pumpkin Doughnuts

Baked Pumpkin Doughnuts
Prep Time
10 minutes prep, 18 minutes cook
Number of Servings
Makes 12 donuts
Ingredients
Directions
  1. Preheat oven to 400°F. Spray a 6-cup mini-bundt pan with cooking spray or lightly coat with oil. Sprinkle molds with 2 tablespoons sugar, tapping out excess.
  2. In a large bowl, combine flours, xanthan gum, cinnamon, nutmeg, baking powder, baking soda, and salt. Set aside.
  3. In another bowl, whisk together the egg (or tofu,) buttermilk, brown sugar, pumpkin, oil, and lemon peel until very, very smooth. Add dry ingredients and stir just until combined. Spoon [q:1/4] cup batter into prepared doughnut molds.
  4. Bake 15 to 18 minutes or until doughnuts brown around edges. Cool 2 minutes. Then loosen edges and invert doughnuts onto wire rack to cool. Repeat with remaining half of batter. Makes 12 doughnuts.
Nutrition Info
Made with egg: 151 Calories, 3 g Protein, 14 mg Cholesterol, 25 g Carbohydrates, 13 g Total sugars (11 g Added sugars), 2 g Fiber, 5 g Total fat (1 g sat), 252 mg Sodium, [nutrition:1] Vitamin A, Calcium, Folate, Phosphorus

Mango Risotto Dessert

Mango Risotto Dessert
Ingredients
  • 1 cup Lundberg Arborio Rice
  • 3 cups water
  • 3 cups mango nectar or juice
  • [q:1/4] tsp nutmeg
  • 1 tsp cinnamon
  • 2 cups of fresh mango, diced
  • Optional: toasted coconut or dried fruit
Directions
  1. Heat water, mango nectar, nutmeg and cinnamon in a sauce pan to simmer.
  2. In another large saucepan measure out 1 cup Arborio Rice and add one cup of the hot water/mango mixture, stirring constantly until all the liquid is absorbed.
  3. Continue adding the water/mango mixture one cup at a time until all the liquid is used and rice is tender. (If texture is too firm, add [q:1/2] cup additional water.)
  4. The rice should take about 25 minutes to cook, and still have some sauce left. Fold in the diced mango.
  5. Garnish with toasted coconut, nutmeats, or dried fruit.
Nutrition Info
1 cup serving: 240 Calories, 4 g Total Fat, 1.5 g Saturated Fat, 0 mg Cholesterol, 20 mg Sodium, 50 g Carbohydrates, 2 g Fiber, 24 g Sugar, 4 g Protein

Fresh Fruit Cocktail

Fresh Fruit Cocktail
Number of Servings
4
Ingredients
  • 2 c apple juice
  • 1 Tbsp lemon juice
  • [q:1/2] tsp grated orange or lemon zest
  • 2 (3-inch) cinnamon sticks
  • 2 Red Delicious apples, cored and chopped
  • [q:1 1/2] c chopped fresh pineapple
  • 1 orange, peeled and sectioned
  • [q:1/2] c seedless grapes
Directions
  1. In medium saucepan, combine apple juice, lemon juice, orange or lemon zest, and cinnamon sticks. Heat to boil and simmer, uncovered 10 minutes. Cool to room temperature.
  2. In large serving bowl, combine apples, pineapple, orange, and grapes. Remove cinnamon sticks from apple juice mixture and pour mixture over fruit. Chill before serving.
Nutrition Info
Protein 1g; Fat 1g; Carbohydrate 46g; Fiber 4g; Sodium 6 mg; Calories 180.
 

Bug Bites

Bug Bites
Prep Time
20 minutes
Number of Servings
1 Dragonfly Sandwich
Ingredients
  • [q:1/2] whole-wheat pita
  • 1 baby dill pickle
  • 2 thin carrot matchsticks
  • [q:1/4] cup lowfat cream cheese
  • 2 Tbsp vanilla yogurt
  • [q:1/2] tsp ground turmeric
  • [q:1/4] tsp garlic powder
  • Pinch of salt
  • 2 slices honey-baked turkey breast
  • 4 thin orange slices
  • 4 thin red apple slices
  • You will also need: Clean scissors
Directions
  1. Flap your arms 4 times. Now use clean children’s scissors to cut pita bread into four 1-inch ovals to help shape the wings. Use a butter knife to slice one-third of the pickle off the top and set aside for dragonfly’s head. The rest of the pickle will be its tail.
  2. Use a toothpick to make 2 small holes on the top of the pickle head. Slide 1 small carrot stick into each of the holes for the antennae. 
  3. Buzz like a bug as you combine cream cheese, yogurt, turmeric, garlic powder, and salt in a bowl. Spread it on top of your pita bread.
  4. Place turkey slices on top of each other and roll them up tightly. Place turkey roll-up in center of plate. Place pickle head at one end, and rest of pickle at other end.
  5. To help our dragonfly fly, it needs wings. Place 2 pita ovals on each side of turkey body. Stack sliced oranges and sliced apples on the wings, making sure all tips are pointing in. Run around the house like you’re a dragonfly whooshing through the air before landing at your lunch table for a scrumptious sandwich!
Nutrition Info
417 Calories, 28 g Protein, 38 g Carbohydrates, 5 g Fiber, 17 g Total fat (9 g sat, 6 g mono, 2 g poly), 830 mg Sodium, [nutrition:4] Vitamin A, B3 (niacin), [nutrition:3] Vitamin C, Manganese, Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), B6, Iron, Selenium, Zinc, [nutrition:1] Vitamin B1 (thiamine), B12, Folate, Pantothenic acid, Calcium, Copper, Magnesium, Potassium

Creamy Almond Butter and Honey Apple Dip

Creamy Almond Butter and Honey Apple Dip
Prep Time
10 minutes (1 hour chill time)
Number of Servings
8
Ingredients
  • 3 Tbsp creamy almond butter
  • 4 oz cream cheese
  • [q:1/4] c Greek yogurt
  • 2 Tbsp honey
  • [q:1/4] tsp apple pie spice
  • 2 Granny Smith apples, cored and cut into [q:1/2]-inch slices
Directions
  1. Whip almond butter, cream cheese, yogurt, and honey together in a medium bowl and chill for 1 hour to let flavors meld.
  2. Sprinkle with apple pie spice before serving. Serve with apple slices for dipping.
Nutrition Info
Per Serving: 141 Calories, 3 g Protein, 15 g Carbohydrates, 2 g Fiber, 9 g Total fat (4 g sat, 4 g mono, 1 g poly), 48 mg Sodium, [nutrition:1] Vitamin E, Manganese

Roasted Soybeans

Roasted Soybeans
Number of Servings
About 1½ cups
Ingredients
  • 3 cups whole dried soybeans
  • 1 tsp salt
  • [q:1/2] tsp garlic powder
  • [q:1/2] tsp chili powder
  • [q:1/2] tsp black pepper
Directions
  1. Soak the soybeans overnight in water (enough water to completely cover beans).
  2. Spread drained beans over a lightly oiled cookie sheet.
  3. In bowl, mix together salt, garlic powder, chili powder and black pepper.
  4. Sprinkle mixture evenly on beans.
  5. Bake for 35 to 45 minutes at 300°, or until the beans are lightly browned.
  6. Cool completely before serving.

Spicy Roasted Chickpeas

Spicy Roasted Chickpeas
Prep Time
45 minutes
Number of Servings
4 Servings
Ingredients
  • 1 15 oz can chickpeas (garbanzo beans), drained, rinsed and dried thoroughly
  • 1 tsp extra-virgin olive oil
  • 1 tsp fresh black pepper
  • 1 tsp sea salt
  • [q:1/2] tsp cumin
  • [q:1/2] tsp paprika
  • 1 Tbsp red chili pepper flakes
Directions
  1. Preheat oven to 400ºF.
  2. Pat chickpeas dry with a paper towel. Discard any skins that peel off.
  3. Combine remaining ingredients in a small bowl and add chickpeas. Stir until beans are evenly coated.
  4. Place on a baking sheet and roast for 30 to 40 minutes, turning once.
  5. Serve immediately.
Nutrition Info
416 Calories, 22 g Protein, 68 g Carbohydrates, 12 g Total sugars (0 g Added sugars), 13 g Fiber, 8 g Total fat (1 g sat), 258 mg Sodium, [nutrition:5] Folate, [nutrition:4] Vitamin B1 (thiamine), B6, [nutrition:3] Phosphorus, [nutrition:2] Iron, Magnesium, Zinc, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), K, Potassium

Fruit-Filled Trail Mix

Fruit-Filled Trail Mix
Grab-and-go healthy snack
Prep Time
5 minutes
Number of Servings
About 2 cups
Ingredients
  • [q:3/4] cup almonds
  • [q:1/4] cup cashews
  • [q:1/2] cup dried cranberries
  • [q:1/4] cup raisins
  • [q:1/4] cup pumpkin seeds
  • [q:1/4] cup shelled sunflower seeds
Directions
  1. Gently mix ingredients together.
  2. Store in airtight container.
Nutrition Info
Per serving (serves 6): 259 Calories, 8 g Protein, 0 mg Cholesterol, 23 g Carbohydrates, 15 g Total sugars (0 g Added sugars), 4 g Fiber, 17 g Total fat (2 g sat), 4 mg Sodium, [nutrition:4] Vitamin E, [nutrition:3] Phosphorus, [nutrition:2] Magnesium, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Iron, Zinc  

Pumpkin Seed Bars

Pumpkin Seed Bars
Pepitas + Cranberries = A Delicious Snack!
Prep Time
10 minutes prep time + chill time
Number of Servings
Serves 8
Ingredients
  • Cooking spray
  • [q:1 1/2] cups toasted pumpkin seeds
  • [q:1/2] cups dried cranberries
  • 4 Tbsp honey
  • [q:1/2] tsp orange extract
Directions
  1. Lightly oil a loaf pan with cooking spray.
  2. Combine pumpkin seeds and cranberries in a small bowl.
  3. Stir together honey and orange extract together in medium-size bowl.
  4. Add pumpkin seed mixture to honey mixture and stir well to combine. Press into loaf pan.
  5. Refrigerate approximately 2 hours, or until mixture has set. Cut into individual servings.
Nutrition Info
190 Calories, 7 g Protein, 18 g Carbohydrates, 14 g Total sugars (9 g Added sugars), 2 g Fiber, 12 g Total fat (2 g sat), 2 mg Sodium, [nutrition:4] Phosphorus, [nutrition:3] Magnesium, [nutrition:1] Iron, Zinc

Sweet Potato Chips with Coleslaw

Sweet Potato Chips with Coleslaw
Prep Time
45 minutes
Number of Servings
6
Ingredients
  • 3 large sweet potatoes, cut into [q:1/4] inch-thick slices
  • [q:1/4] tsp cayenne pepper
  • 2 Tbsp olive oil
  • Salt to taste, optional
  • [q:3/4] cup nonfat Greek yogurt
  • 3 cups shredded cabbage or broccoli slaw
  • 1 Tbsp Dijon mustard
  • 1 Tbsp white vinegar
Directions

  1. Make Sweet Potato Chips

    1. Preheat oven to 450 degrees F and line baking sheet with aluminum foil.
    2. Mix together olive oil and cayenne pepper and brush onto sweet potato slices. Place on baking sheet. Sprinkle with salt to taste if desired.
    3. Bake about 8-10 minutes on each side.

  2. Make Coleslaw and Serve

    1. Mix together all ingredients.
    2. Chill in refrigerator.
    3. Serve with sweet potato chips.
Nutrition Info
Calories 159, Fat 5g, Saturated Fat 0.7g, Carbohydrate 25g, Fiber 4.5g, Protein 5.5g
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