Easy Sugar-Free Pumpkin Butter Recipe (Organic & Vegan)

After trying this recipe, you'll never buy a sugar filled pumpkin butter again...WHY?  Because it's so easy, only FOUR ingredients and takes little time to prepare!

RECIPE:

1 Can of Organic Pureed Pumpkin (Plain)

1-2 tsp Pumpkin Spice (I like a lot)

Stevia (Sweeten to your liking--may also use a mix of Stevia & Erythritol, Like Natural Made)

1/4 Cup Brewed Celestial Seasoning Apple Cinnamon Spice Tea

Directions:

Mix all ingredients together in a saucepan over med-low heat till boils, then simmer for 5-10 mins till it looks shiny & thickens a bit in texture.

THAT'S IT!  So simple--watch my 15 sec video below!

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Healthy Cranberry Almond Cookie Recipe (Vegan, Gluten-Free)

(Makes 15 servings, 1 cookie each) 

Prep Time: 15 min 

Cook Time = None 

Wait Time = 60 minutes

What You Need

• ½ cup all-natural smooth almond butter
• 2 Tbsp unsweetened almond milk (or unsweetened coconut milk)
• ¼ cup quick-cooking rolled oats
• ⅓ cup unsweetened dried cranberries
• 1½ scoops Chocolate Vegan Shakeology
• ¼ cup finely chopped almonds

What You Do

1. Combine almond butter, almond milk, oats, cranberries, and Shakeology in a food processor; pulse until it forms a dough.

2. Shape mixture into fifteen 1-inch balls; flatten each slightly into the shape of a cookie.

3. Press both sides of cookies in almonds.

4. Stack for a pretty picture. Share it on Instagram and use the #ShakeologyDesserts. Refrigerate for at least 1 hour before serving.

NUTRITIONAL INFORMATION (per serving):

• Calories: 96
• Total Fat: 6 g
• Saturated Fat: 1 g
• Cholesterol: 0 mg
• Sodium: 45 mg
• Carbohydrates: 7 g
• Fiber: 2 g
• Sugars: 3 g
• Protein: 4 g

Want to make these, but don’t have any Shakeology?
Get yours here!

Gluten/Sugar Free Banana Muffins with Butterscotch Frosting

Banana and butterscotch is a winning combination.  Add to that having no processed sugars or gluten and you’ll be delighted to hand these to your little ones for breakfast or in their lunch boxes.  These are so light and moist and you’ll be able to resist those less than optimal treats being offered to you at work if you have these on hand.

The bonus on this recipe is you can simply throw everything in your blender for mixing.  This will make 6 muffins and can easily be converted to a banana cake.

Banana Muffin Recipe

Ingredients:

• 3 ripe bananas (with brown spots on skin)
• 1/2 cup applesauce
• 4 eggs
• 1/2 cup coconut flour (another flour of choice would work)
• 1/2 cup coconut butter
• 1 t each cinnamon, baking soda, baking powder, vanilla powder
• 1/4 t sea salt

Frosting: Optional

• Butterscotch nut butter – Recipe below

Directions:

1. Put ingredients in blender in order listed and blend on high until smooth.
2. Spoon into paper muffin cups or greased muffin tins.
3. Cook at 350 about 25 minutes or until lightly browned
4. After cooled frost with nut butter

Butterscotch Nut Butter Recipe:

Ingredients:

• Raw Cashews ground in a stone grinder until desired consistency or any 16 oz jar of Raw Cashew Butter (I recommend grinding fresh nuts yourself to ensure the quality of the nuts and that your end product is as silky and pourable as possible, but obviously this isn’t necessary or possible for everyone)

• 2 T Powdered Lucuma

• 10 drops White Chocolate flavor made by Medicine Flower

• Sweetener-options can include: Stevia and/or coconut sugar (I used 1T coconut sugar and 1/2 dropper vanilla stevia)

• Vanilla if not using vanilla stevia

• Sea salt

Directions:

Mix together by hand and adjust sweetener to taste

The possibilities of what to do with this butter are endless. I’ll be posting more recipes that use it, however.  For now, use your imagination, eat it straight out of the jar for an on the go treat, spread on bananas, use as a topping for banana ice cream or put it in candy molds and keep in freezer or refrigerator.  The possibilities are endless!

Nutritional Benefits:

Cashews are one of the sweetest nuts making it higher in carbohydrates compared to other nuts. They are high in mono unsaturated fat which has been shown to offer many health benefits. The vitamin, mineral and phytochemical profile is impressive along with important fiber.  Worth an honorable mention is its selenium content which is crucial for manufacturing glutathione peroxidase, possibly your most important antioxidant. Without proper levels of glutathione you will suffer subpar detoxification. (1)

Lucuma is a fruit that provides 14 essential trace elements.  In its powdered form it can easily be added to recipes to emulsify fats and sugars with the end product being very creamy. In a study conducted at Rutgers University it was shown that Lucuma may have anti-inflammatory properties when used topically. My hunch is that it would have the same effect internally. (2)

(1) www.nutrition-and-you.com
(2) www.livestrong.com

REVIEW: Explore Asian Organic Pastas

Visit my website: www.anywherefitnesspt.com/5steps 

Let's Connect on FB: www.facebook.com/stamourjs

REVIEW: 

Delicious and highly nutritious, this is a great change up to your regular pasta!  Easy to cook, and can be used with any of your traditional pasta dishes!  Plus you'll get the extra fiber & protein you need to keep you feeling satisfied for longer!!

Each of these products only have two ingredients! Organic Mung Beans and Water or Organic Black Beans and Water!  If you've ever been to Italy and had the best "al dente" pasta in the world, then you'll surely d!scover with delight that these new pastas totally compare. You won’t know the difference between traditional Italian wheat pasta vs. this new Mung Bean Fettuccine either!  Everyone who is trying these new pastas is in love with them!

The beauty is you can either cook these pastas if you like, or literally just soak them in water for 24 - 36 hours.

Where to order--> Explore Asian

Explore Asian 
Organic Black Bean Spaghetti

• Low fat
• Organic
• Gluten free
• Vegan
• Kosher

Explore Asian Organic Black Bean Spaghetti provides 27% daily value of protein, 48% of daily value of fiber and 36% daily value of iron. Black Bean Spaghetti cooks al dente and tastes great.

Nutrition Facts

868-0001 Explore Asian Organic Black Bean Spaghetti 7.05 oz. (200g) Nutrition Facts Serving Size: 2oz (56 g) Servings Per Container: about 4 Amount Per Serving % Daily Value* Total Calories 180     Calories From Fat 18  Total Fat 2  g 3%       Saturated Fat 1  g 3%       Trans Fat 0  g 0%    Cholesterol 0  mg 0%    Sodium 4  mg 0%    Total Carbohydrates 29  g 3%       Dietary Fiber 12  g 48%       Sugars 5  g  Show Net Carbs Protein 25  g Vitamin A 0%    Vitamin C 1%    Calcium 13%    Iron 36%    *Percent Daily Values are based on a 2,000 calorie diet. Manufactured in a plant that processes soybean and other beans. USDA ORGANIC. Certified organic by IMO Switzerland. Certified Gluten Free, Vegan and Kosher Parve. Ingredients: Organic Black Beans, Water. Recommended Use: Cooking Instructions: Cook the spaghetti by boiling 8 cups of water, add spaghetti to the boiling water then simmer gently for 6-8 minutes or until cooked through. Immediately rinse under cold running water. See package for recipes. Warning: The nutritional facts for total carbohydrates on the bag of this pasta are not labeled to US standards. In the US, fiber is added into the total carb count. We then subtract fiber out for a net carb count. Netrition has remedied this omission in the nutrition fact panel on this web page by adding together the fiber and total carb counts on the bag. Certifications: kosher If you notice any errors in the information above, please let us know. If you have further questions about this product, please contact Explore Asian at 888-208-9471 The nutrition facts listed above are supplied as a courtesy to our customers. The nutrition facts were current and accurate to the best of our knowledge at the time they were entered. Manufacturers often change formulas or ingredients without notifying us. We do our best to keep them as up to date as possible, however Netrition.com will not be held responsible for any differences between what is listed on our web site and what is listed on the product that you receive. If you need to be 100% certain of the ingredients currently being shipped, we recommend that you call or email our customer service department to check the shelf of current stock.

Explore Asian 
Organic Mung Bean Fettuccine

• Gluten free
• High protein
• Low carbs
• Low fat
• Vegan
• Sodium free
• Organic
• Al dente texture
• Tastes great

Explore Asian Organic Mung Bean Fettuccine cooks al dente and has 17 carbs per serving. Each serving provides 50% daily value of protein, 45% daily value of fiber and 36% daily value of iron. Kosher.

Where to order--> Explore Asian

Nutrition Facts

868-0002 Explore Asian Organic Mung Bean Fettuccine 7.05 oz. (200g) Nutrition Facts Serving Size: 2 oz (56g) Servings Per Container: 4 Amount Per Serving % Daily Value* Total Calories 182     Calories From Fat 20  Total Fat 2  g 3%       Saturated Fat 1  g 3%       Trans Fat 0  g 0%    Cholesterol 0  mg 0%    Sodium 2  mg 0%    Total Carbohydrates 17  g 3%       Dietary Fiber 11  g 45%       Sugars 6  g  Show Net Carbs Protein 25  g Vitamin A 0%    Vitamin C 0%    Calcium 10%    Iron 36%    *Percent Daily Values are based on a 2,000 calorie diet. USDA ORGANIC. Certified organic by IMO Switzerland. A Vegan Product. Kosher Parve. Ingredients: Organic Green Mung Bean(92%), Water(8%). Recommended Use: See package for recipes. Certifications: kosher If you notice any errors in the information above, please let us know. If you have further questions about this product, please contact Explore Asian at 888-208-9471 The nutrition facts listed above are supplied as a courtesy to our customers. The nutrition facts were current and accurate to the best of our knowledge at the time they were entered. Manufacturers often change formulas or ingredients without notifying us. We do our best to keep them as up to date as possible, however Netrition.com will not be held responsible for any differences between what is listed on our web site and what is listed on the product that you receive. If you need to be 100% certain of the ingredients currently being shipped, we recommend that you call or email our customer service department to check the shelf of current stock.

Offering Customize Meal Plans with my NEW partnership with Evolution Nutrition

Visit My Meal Planning Page

As a personal trainer and fitness nutritional specialist, I know the importance of having a solid meal plan to help achieve maximum results for all the hard work you put into training in the gym.  That's why I'm excited to have partnered up with the dietitians at Evolution Nutrition to create meal plans completely customized with your dietary restrictions, health concerns, and goals in mind.  No cookie cutter meal plans here!!

So how does it work?  

You provide me with:

• Current weight
• Height
• Age (birthday)
• Measurements: neck, chest, waist, hips, thighs, calves
• Goals (weight loss, muscle gain, etc) 
• Current photos in front of a white background (front, side & back)
• Your current way of eating
• Activity level
• What's your current workout schedule: style, intensity, duration
• Any specific dislikes of food
• Share with me what is motivating this desire change your eating lifestyle today?

Then I do the rest!  What I'll present to you will be 30+ page meal plan, which will include

• 7 Days of Meals (everyday is different to prevent boredom)
• Detailed Nutritional Breakdowns
• Recipes 
• Grocery List
• Portion Chart to help you learn what a correct portion looks like
• PLUS, exclusive access to my FB Support group where you can ask questions, have support of fellow clients, as well as member only content I don't share on my FB LIKE page.  

Vegetarian & Vegan Protein Sources

Protein Sources: Eggs

One large egg (about 50 grams) provides 6 grams of protein. Eggs are versatile and can be prepared in a variety of ways. A veggie omelet will boost up the nutrition level and can provide you with an additional tasty source of protein. Consider a mushroom and spinach omelet for an extra boost of colorful flavor and protein.

Protein Sources: Dairy

Yogurt

One cup (8 ounces) of plain low fat yogurt provides you with approximately 13 grams of protein. Don't forget, the dairy in yogurt is a great source for calcium - about 45% calcium.

Cottage Cheese

One cup (8 ounces) of plain low fat cottage cheese provides you with approximately 27 grams of protein. Add a variety of seeds for an additional punch of protein.

Milk

One cup (8 ounces) of whole milk has about 8 grams of protein.

Protein Sources: Fish

Fish

Three ounces of Atlantic Salmon has approximately 19 grams of protein.

Shellfish

100 grams of bay and sea scallops will provide you with approximately with 23 grams of protein.

Protein Sources: Legumes, Hummus and Sprouts

Legumes

Legumes include a variety of beans as well as peas. Beans are an excellent source of fiber, B vitamins, iron and calcium. Legumes that are a great protein source include:

• peas
• lentils
• kidney beans
• garbanzo beans
• soy beans
• navy beans
• black beans
• chickpeas

Hummus

Hummus is a paste made from chickpeas. One cup of homemade humus contains 12 g of protein.

Sprouts

Sprouts are grown from legumes and are a decent source of protein.

• Alfalfa sprouts: 1 cup has 1 gram of protein.
• Mung sprouts: 1 cup has 2 grams of protein.
• Lentil sprouts: 1 cup has 7 grams of protein.
• Kidney sprouts: 1 cup has 8 grams of protein.

Protein Source: Soy and Edamame

One cup of dry roasted soy nuts has 68 grams of protein.

One cup of soybean, curd cheese has 28 grams of protein.

Edamame

A 3.5 ounce serving of edamame provides 11 grams of protein.

Protein Source: Tofu

Tofu is made with bean curd and soy. Tofu is versatile and can be prepared in a variety of ways.

• 3 ounces of tofu contains 9 grams of protein.

Protein Source: Vegetables

Dried Tomatoes

A 1/4 cup serving of sun-dried tomatoes provides 2 grams protein.

Mushrooms

A 1/2 cup of cooked mushrooms has 2 grams protein.

Spinach

A 1/2 cup of cooked spinach contains 3 grams of protein.

Broccoli

A 1/2 cup of broccoli provides you with 2 grams of protein.

Brussels Sprouts

A 1/2 cup of brussels sprouts provides you with 2 grams of protein.

Corn

A 1/2 cup of sweet yellow corn will give you 3 grams of protein.

Artichokes

A medium artichoke contains 4 grams of protein.

Protein Source: Nuts, Spreads and Seeds

Protein: Nuts and Seeds

Nuts and seeds are an amazing source of protein. They are great as a snack or as a salad topper. You can even add them to your oatmeal, granola or smoothies. Although nuts and seeds can be high in fat they are not usually the dangerous heart clogging animal fats found in beef.

Butters and Spreads

• 2 Tablespoons of peanut butter provides you with 8 grams of protein.
• 2 Tablespoons of Nutella® contains 3 grams of protein.

Measurements and protein grams for nuts and seeds

Food Item	Measurement	Protein Grams
Flax seeds	1 Tablespoon	4 grams
Hemp seeds	1 Tablespoon	6 grams
Pumpkin seeds	1 oz.	3 grams
Sunflower seeds	1 oz.	3 grams
Almonds	1 oz.	3 grams
Cashews	1 oz.	2 grams
Peanuts	1 oz.	3 grams
Pine Nuts	1 oz.	2 grams
Pistachios	1 oz.	3 grams
Walnuts	1 oz.	3 grams

Another List: Shows the amount of protein in various vegan foods and also the number of grams of protein per 100 calories. To meet protein recommendations, the typical adult male vegan needs only 2.5 to 2.9 grams of protein per 100 calories and the typical adult female vegan needs only 2.1 to 2.4 grams of protein per 100 calories. These recommendations can be easily met from vegan sources.

FOOD	AMOUNT	PROTEIN(gm)	PROTEIN(gm/100 cal)
Tempeh	1 cup	41	9.3
Seitan	3 ounces	31	22.1
Soybeans, cooked	1 cup	29	9.6
Lentils, cooked	1 cup	18	7.8
Black beans, cooked	1 cup	15	6.7
Kidney beans, cooked	1 cup	13	6.4
Veggie burger	1 patty	13	13.0
Chickpeas, cooked	1 cup	12	4.2
Veggie baked beans	1 cup	12	5.0
Pinto beans, cooked	1 cup	12	5.7
Black-eyed peas, cooked	1 cup	11	6.2
Tofu, firm	4 ounces	11	11.7
Lima beans, cooked	1 cup	10	5.7
Quinoa, cooked	1 cup	9	3.5
Tofu, regular	4 ounces	9	10.6
Bagel	1 med. (3 oz)	9	3.9
Peas, cooked	1 cup	9	6.4
Textured Vegetable Protein (TVP), cooked	1/2 cup	8	8.4
Peanut butter	2 Tbsp	8	4.3
Veggie dog	1 link	8	13.3
Spaghetti, cooked	1 cup	8	3.7
Almonds	1/4 cup	8	3.7
Soy milk, commercial, plain	1 cup	7	7.0
Soy yogurt, plain	6 ounces	6	4.0
Bulgur, cooked	1 cup	6	3.7
Sunflower seeds	1/4 cup	6	3.3
Whole wheat bread	2 slices	5	3.9
Cashews	1/4 cup	5	2.7
Almond butter	2 Tbsp	5	2.4
Brown rice, cooked	1 cup	5	2.1
Spinach, cooked	1 cup	5	13.0
Broccoli, cooked	1 cup	4	6.8
Potato	1 med. (6 oz)	4	2.7
Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers' information. The recommendation for protein for adult males vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day (see text).

Meal Choices

The beauty of the foods listed above is that they can be combined and used in multiple protein rich recipes. Soups, salads, sandwiches and wraps can become wonderful sources of protein. Get creative, stay healthy & enjoy!  :)