Pumpkin Pie

Pumpkin Pie

We’ve lightened up this Thanksgiving staple so you can have your dessert too!

Pumpkin Pie

Total Time: 1 hr. 25 min.
Prep Time: 15 min.
Cooking Time: 1 hr. 10 min.
Yield: 9 servings

Ingredients for Pie Crust:
1 cup quick-cooking old-fashioned oats
1 cup whole wheat flour
¼ cup ground raw almonds
1 Tbsp. maple syrup (or raw honey)
¼ tsp. sea salt
3 Tbsp. coconut oil
1 Tbsp. water

Ingredients for Pie Filling:
1 (15 oz.) can pumpkin puree
2 large eggs, lightly beaten
1 tsp. pure vanilla extract
¼ cup maple syrup (or raw honey)
½ tsp. ground cinnamon
¼ tsp. ground nutmeg
¼ tsp. sea salt
2/3 cup evaporated nonfat milk

Preparation for Pie Crust:
1. Preheat oven to 425° F.
2. Combine oats, flour, almonds, maple syrup, and salt in a medium mixing bowl; mix well.
3. Add oil to oat mixture; mix well. If needed, add water to hold mixture together.
4. Press into a 9-inch pie pan. Bake for 8 to 10 minutes, or until light brown.

Preparation for Pie Filling:
1. Reduce oven temperature to 350° F.
2. Combine pumpkin, eggs, vanilla, and maple syrup in a medium bowl; mix well.
3. Add cinnamon, nutmeg, salt, and milk; mix until just blended.
4. Pour pumpkin mixture into prepared pie crust. Bake for 45 to 60 minutes or until a knife inserted in the center comes out clean.

Nutritional Information (per serving):

Calories: 212
Fat: 8 g
Saturated Fat: 5 g
Cholesterol: 42 mg
Sodium: 169 mg
Carbohydrate: 30 g
Fiber: 5 g
Sugar: 11 g
Protein: 7 g

Healthy Taco Recipe

Make-Your-Own-Taco night is a fun dinner plan that lots of families enjoy. It’s amazing how the kids will eat loads of protein and veggies when they are the ones that put the taco together! And while tacos are fun and get the kids to eat, the traditional taco ingredients that most families buy are not so healthy.

Tacos made with crispy taco shells, shredded cheese, sour cream and grain fed ground beef add up to more than 20 grams of carbs and less than 10 grams of protein. These tacos have only 3 grams of carbs and 21 grams of protein.

The recipe below for Real Healthy Tacos uses Real Healthy Tortillas, made with eggs, coconut flour and flax meal, which cuts down on the carbs and eliminates gluten from the meal. I’ve left the dairy products out, and instead suggest using a tablespoon of guacamole or chopped avocado for the creamy factor.

Try these healthy tacos next time you’re craving a Make-Your-Own-Taco night!

Here’s what you need:

Best taco bar ever realhealthyrecipes.com

Toppings:

  • diced tomato
  • shredded lettuce
  • sliced olives
  • guacamole or chopped avocado
  • salsa
  • pico de gallo
  1. Make 12 Real Healthy Tortillas. Set aside.
  2. In a large skillet over medium high heat, brown the ground beef with all of the spices.
  3. Place the tortillas, ground beef and all the toppings on the table for a make-your-own-taco buffet! Enjoy:)

Making these as directed means they would be gluten, grain, sugar, soy and legume free, and filled with fiber, protein and healthy fats. 

12 Tacos

Nutritional Analysis: One taco with all the toppings:  265 calories, 14g fat, 220mg sodium, 3g carbohydrate, 3g fiber, and 21g protein

 

Make your own healthy taco by realhealthyrecipes.com

I could eat so many of these….

Tropical Mango and Avocado Salad

 Tropical Mango and Avocado Salad

Tropical Mango and Avocado Salad

Tropical fruit and avocado combine to make this refreshing summer salad. Add some chicken and you have a complete meal.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:

  • 2 Tbsp. 100% pineapple juice
  • 1 Tbsp. apple cider vinegar
  • 2 tsp. extra-virgin olive oil
  • 1 medium serrano chile, seeded and finely chopped
  • 1/4 tsp. chili powder
  • 1/4 tsp. ground cumin
  • 1/4 tsp. sea salt
  • 1/4 tsp. ground black pepper
  • 1/2 medium mango, peeled, cubed
  • 1/4 medium avocado, cubed
  • 1/2 cup fresh pineapple, cubed
  • 1/2 cup jicama, cubed
  • 3 oz. cooked boneless, skinless chicken breast, cooled and cut into bite-size pieces
  • 12 fresh cilantro leaves, chopped (for garnish; optional)

Preparation:

  1. Combine pineapple juice, vinegar, oil, serrano chile, chili powder, cumin, salt, and pepper in a small bowl. Mix well and set aside.
  2. Place mango, avocado, pineapple, jicama, and chicken in a medium bowl. Drizzle with dressing and toss gently to blend.
  3. Garnish with cilantro if desired.

Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
403 18 g 3 g 72 mg 655 mg 34 g 9 g 21 g 29 g