Picture
My weakness is without a doubt the combination of chocolate and peanut butter. I have been seeing a lot of homemade candy recipes floating around the internet and thought I would try it out. So easy and indulgent…and tastes even better than a store bought Reese’s Peanut Butter Cup! 

Ingredients:
1/2 cup dark chocolate chips/chunks + 1/3 cup dark chocolate chips/chunks
3 TB unsalted, natural peanut butter
2 teaspoons coconut oil (could also use butter)

Directions:

Place 10 small muffin cups in muffin tin. Melt ½ cup chocolate chips in microwave for about 2 minutes, stirring every 30 seconds, until smooth, being careful not to burn.

Spoon even amounts of chocolate into each muffin cup holder, pushing a little up the sides of the muffin cup holder (so it will encompass the peanut butter when filled). Freeze for 15 minutes (or until firm). 

Combine peanut butter and coconut oil in small bowl. Microwave until easy to pour, about 30 seconds. Spoon even amounts of peanut butter into the middle of each muffin cup.  Freeze 15 minutes or until firm. 

Melt remaining chocolate chips (the same way as before) and spoon over the top of each cup. Make sure chocolate covers peanut butter entirely. Gently tap muffin pan on counter to smooth the surface of the chocolate. Freeze 15 minutes or until firm. Unwrap and enjoy! Store in airtight container in refrigerator.

Yield: 10 peanut butter cups

Nutrition Facts per 1 cup: 129 calories, 11 grams fat, 6 grams saturated fat, 1 mg sodium, 12 grams carbohydrates, 3 grams fiber, 7 grams sugar, 3 grams protein

*This recipe was adapted and slightly modified from www.detoxinista.com*
 


 
 
Picture
Can't get enough Pumpkin Products? This decadent Pumpkin Smoothie is fall in a glass! This nutrient dense smoothie is thick and creamy and full of flavor. It makes a delicious and filling liquid breakfast or an energy-boosting snack.

Ingredients:
1/2 cup unsweetened pumpkin puree
1/2 frozen banana - slightly defrosted (will taste much better if frozen)
1/2 cup unsweetened almond milk (any milk will work)
1 teaspoon cinnamon
1 teaspoon ground flax seed
pinch of fresh ginger (~1/4 teaspoon), chopped
6 ice cubes
1 TB greek yogurt

Directions:
Combine all ingredients in blender or Vitamix. 

Yield: 1 smoothie

Nutrition Facts: 173 calories, 3 grams fat, 0 grams saturated fat, 130 mg sodium, 0 mg cholesterol, 28 grams carbohydrates, 6 grams fiber, 11 grams sugar, 12 grams protein, 387%  Vitamin A, 37% Calcium, 17% Vitamin C, 13% Iron

 
 
Picture
Pumpkin Hummus is a great way to incorporate the fall flavors into traditional hummus. A good source of fiber and protein but still low in calories. Spread on a sandwich or serve as a dip with fresh vegetables, pita chips or warm whole wheat pita bread. 

Ingredients:
Juice from 1 lemon
1 TB tahini
1 1/2 cloves garlic, minced
1 15-ounce can unsalted garbanzo beans
1 teaspoon extra virgin olive oil
1 cup unsweetened pumpkin, pureed (not pumpkin pie filling)
1/4-1/2 teaspoon ground cumin
dash cayenne pepper
1/4 tsp salt 

Directions:
Combine lemon juice, tahini and garlic in blender. Add beans, olive oil, pumpkin, cayenne, salt and cumin and blend until smooth. Refrigerate before serving. 

Yield: 2 cups

Nutrition Facts per 2 Tablespoons:
57 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 40 mg sodium, 9 g carbohydrates, 3 g fiber, 2 g sugar, 3 g protein 

 
 
Pumpkin puree is a great alternative to canned pumpkin. The flavor is quite different than canned pumpkin.  You can use it in smoothies, risotto, soups, pie, scones, chili, pancakes, oatmeal, bread and/or freeze for use later on.

Ingredients:
1 small sugar pumpkin (not a large carving pumpkin)
Olive Oil
Fall spices: cinnamon, nutmeg, pumpkin pie spice and/or cloves

Directions:
Preheat oven to 350. With a very sharp knife, slice pumpkin in half. Scoop out the stringy insides and seeds until it is clean. Save the seeds to be roasted. Brush with olive oil (optional) and sprinkle with spices (optional). I used nutmeg, cloves, pumpkin pie spice and cinnamon. Lay face down on foil lined baking pan. Roast for 50 minutes; may need more or less time depending on the size of your pumpkin. When a fork easily sticks through the skin it's done. Test in several areas to ensure doneness. Let cool for 10 minutes. Using a large spoon, peel skin away; it should peel off easily. If you just want roasted pumpkin, you are done. If you want to puree it, place in Vitamix or Blender for 2-3 minutes until creamy and smooth. Store in fridge up to 1 week. Super easy!

Yield: depends on size of pumpkin. 1 small pumpkin usually makes 2-4 cups of puree.

Nutrition Facts: per 1/2 cup of puree (no olive oil):
50 calories, 0 grams fast, 0 mg cholesterol, 0 mg sodium, 10 grams carbohydrates, 4 grams fiber, 4 grams sugar, 1 gram protein, 280% Vitamin A, 2% Calcium, 4% Vitamin C, 8% Iron

 
 
Picture
Wheat Berries aren’t berries, they are simply unprocessed, whole kernels of wheat. Wheat berries are not often a grain that many know about – we often stick to what we know. Next time you head to the grocery store, pick up a bag of Wheat Berries. They are a little crunchy, a little nutty and delicious!  They are high in fiber and protein and simple to make. My recipe is modified from a Wheat Berry Salad by Ellie Krieger. 

Ingredients:
1 cup uncooked Wheat Berries (I used Nature’s Earthly Choice which are pre-steamed)
½ cup chopped pecans
½ cup unsweetened, dried cherries
¼ cup green onions, chopped
½ cup parsley, chopped
2 TB olive oil
Juice from 1 lemon
Arugula
¼ cup goat cheese, crumbled

Directions:

In a large pot combine 1 cup wheat berries with 2.5 cups water. Combine and bring to a boil, then lower the heat and simmer covered until the wheat berries are tender but still chewy, about 20 minutes. Stir occasionally. (If you bought another brand of wheat berries, follow the directions on the package to cook, as some brands may have a longer cooking time if they are not pre-steamed.) Cool.

In a large bowl combine pecans, cherries, onion, parsley, olive oil and lemon juice.  Mix in cooled wheat berries.

Place on top of arugula and sprinkle with goat cheese.

Tastes great cold and keeps well in the refrigerator to use again another day! 

Yield: 6 1/2-cup servings

Nutrition Facts (per 1 serving):

231 calories, 9 grams fat, 2 grams saturated fat, 6 mg cholesterol, 80 mg sodium, 33 grams carbohydrates, 6 grams fiber, 9 grams sugar, 8 grams protein, 26% Vitamin A, 11% Calcium, 22% Vitamin C, 13% Iron