Thanksgiving: Shakeology Pumpkin Pie Recipe

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Thanksgiving is right around the corner and as a holiday that focuses primarily on eating, (and gratitude, of course) it can be extremely difficult to stick to your health goals.

However, we have a solution (don’t we always?) that will allow you to stay on point with your nutrition without stuffing yourself—let’s leave that to the turkey only.

We have a Shakeology Pumpkin Pie that only takes 10 minutes to cook. It combines dense nutrition with your holiday favorite—now that’s something to be grateful for this year!

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Shakeology Pumpkin Pie

Total Time: 4 hrs. 20 min // Prep Time: 10 min // Cooking Time: 10 min // (Makes 9 servings)

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What You Need For The Crust

• 1 cup dry quinoa
• ⅓ cup chopped raw walnuts
• 1 tsp. ground cinnamon
• 2 Tbsp. organic butter, melted (preferably grass-fed)
• ¼ cup pure maple syrup (or raw honey)

What You Need For The Pie

• 1 cup unsweetened almond milk, divided use
• 3 envelopes (7 gr. each) unflavored gelatin (preferably grass-fed)
• 1 (15-oz.) can 100% pure pumpkin puree
• 2 scoops Vanilla Shakeology
• ¼ cup  pure maple syrup (or raw honey)
• ½ tsp.  ground cinnamon
• ¼ tsp. ground nutmeg
• ¼ tsp. fine sea salt

What You Do For The Crust

1. Preheat oven to 400° F.

2. Grind quinoa in a clean spice or coffee grinder until finely ground.

3. Place quinoa, walnuts, and cinnamon in a food processor; pulse until well mixed.

4. Combine quinoa mixture, butter, and maple syrup in a medium bowl; mix well.

5. Press mixture into 9-inch pie pan. Bake for 8 to 10 minutes or until golden brown. Cool completely!) 

What You Do For The Pie

1. Place ½ cup almond milk in small saucepan

2. Heat over low heat mixing frequently until gelatin is dissolved; remove from heat

3. Combine remaining ½ cup almond milk, gelatin mixture, Shakeology, pumpkin, maple syrup, cinnamon, nutmeg and salt in blender or food processor; cover and blend until smooth.

4. Pour pumpkin mixture into cooled crust.

5. Refrigerate for 4 hours or until set.

Nutritional Information (per serving):

• Serving Size: 1 slice (1/9 of pie)
• Calories: 210
• Total Fat: 7 g
• Saturated Fat: 2 g
• Cholesterol: 8 mg
• Sodium: 148 mg
• Carbohydrates: 29 g
• Fiber: 4 g
• Sugar: 14 g
• Protein: 9 g

Protein Winter Squash Waffle Recipe

Ingredients

1/2 cup roasted acorn or kabocha squash squash, mashed
1/2 cup egg whites
3 TB unsweetened almond milk
1/2 tsp. vanilla extract
2 scoop Vanilla Vegan or Whey Protein Powder
1 TBS PB2 Powder
1/3 cup oat flour
1/2 tsp. baking powder
Pinch cinnamon
Pinch salt

TOPPING

1 TBS roasted winter squash (kabocha or acorn)
1TBS Vanilla Whey or Vegan Protein
1 tsp. PB2
1/2 TB unsweetened almond milk

How to Prepare

1. Preheat oven to 400 degrees. Cut an acorn squash in half and scrape out the seeds. Place on a baking sheet and roast squash approximately 45-60 minutes, or until browned and fork tender (this can be done in advance of making the waffles, even the day before).
2. Let squash cool and scoop out flesh into a bowl and mash with a fork.
3. Combine acorn squash mash, egg whites, almond milk, and extract in a food processor and blend until smooth. Add remaining ingredients (except for topping ingredients) and blend until smooth. If batter is too thick, add additional almond milk 1 tsp. at a time until batter consistency is reached.
4. Spray a preheated waffle maker at medium-high heat with non-stick cooking spray.
5. Pour batter until the waffle maker is ¾ full. Cook until waffle maker signals it is ready. Repeat this process until all batter is used. Note: the number of waffles this recipe yields will depend upon the size of your waffle maker. Just note that the recipe nutritionals are for 2 servings.
6. While the waffles are cooking, combine all topping ingredients and mix together until smooth. Place half of the topping onto each serving of waffles. Enjoy!

Option: Sprinkle with stevia (or your preferred sweetener) for added sweetness

(Slightly modified from FitnessRx Recipe)

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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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

High Protein, Low Sugar, Low Fat Zucchini Bread Recipe

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Zucchini Bread: High Protein, Low Sugar, Low Fat

Prep time: 10 minutes
Bake time: 60 minutes

Ingredients

3 large egg whites
1/2 c. baking stevia (I used the NuNaturals More Fiber Baking Blend)
1 tsp. vanilla extract
1 c. unsweetened applesauce
2 c. grated zucchini (excess liquid squeezed out with hands)
1.5 c. whole wheat flour
1 c. protein powder (I used natural unsweetened Sun Warrior Brown Rice Protein Powder, but if you use flavored, use less stevia)
1 tsp. sea salt
1 tsp. baking soda
1/2 tsp. baking powder
1 tsp. cinnamon

Directions

Preheat the oven to 350 degrees. Mix together the eggwhites, stevia, vanilla, and apple sauce. In a separate bowl, mix together the rest of the ingredients. Gradually add the dry ingredients to the wet until incorporated. I was feeling chocolatey, so I also folded about a half cup of dark chocolate chips into the batter at the end. Spoon the batter into a greased loaf pan, and bake for one hour, or until a toothpick or knife comes out of the loaf clean.

Mock Zen Bakery Fiber Cakes (Trader Joe's Fiber Cakes) Recipe

Fiber Cakes Recipe:  These are my FAVORITE!  

Number of Servings: 12

Ingredients

2 1/2 cups wheat bran (can substitute oat bran)
3/4 cup whole wheat flour (can substitute gluten-free flour--may need more water)
1 cup white grape juice concentrate
1 tsp baking powder
1 tsp salt
1/2 cups blueberries

DIRECTIONS

Boil water. Add fiber and allow to sit 10 minutes. Stir in flour baking powder salt juice and fruit. Scoop into 12 muffin cups with paper liners. Bake at 375 for 25 minutes

Number of Servings: 12

10 Reasons Dehydration is Making You Fat And Sick

10 Reasons Dehydration is Making You Fat And Sick

Whenever you feel thirsty, instead of reaching for some soda or a cup of coffee, you better drink a glass of water.

Although your body is 75% water when you are dehydrated, your blood becomes thicker and the blood flow is slower. Whenever this happens, the blood pressure increases, and that, as you know is not good.

Every day you lose about 10 cups of water on average through perspiration, urine, breathing and waste elimination.

Water provides a number of benefits, but sometimes you just do not drink enough water. The next time you feel dehydrated and need to drink something, make sure you do not reach for a carbonated, sweetened or caffeinated drinks, and drink a glass of clean and cold water. It is the best thing you can do for your body.

What are the consequences of an insufficient water intake?

SOURCE INFO

Fatigue

Water is the major source of energy in the body. The lack of water slows the enzyme activity in the body, which leads to fatigue and lethargy.

Asthma And Allergies

When dehydrated, the body tightens the airways as a way to keep the water in the body. The amount of histamine produced in the body only makes it lose even more water.

High Cholesterol

When the body is dehydrated, it will create more cholesterol to prevent the water loss from the cells.

Kidney And Bladder Problems

Whenever the body is dehydrated, the accumulation of toxins increases and this creates great conditions for bacterial growth. As a result, the kidneys and bladder are very susceptible to infection, inflammation and pain.

Constipation

When the body lacks water, the colon is one of the first sources of water, necessary for the needs of the other vital organs. Inadequate amount of water decreases the colon function and sometimes even stopping it completely, which results in constipation.

Weight Gain

When you are dehydrated, the cells lack energy. So many people seem to be hungry and crave for food, but all they need is a glass of water.

Premature Aging

Chronic dehydration causes premature aging of the vital organs in the body, including its largest organ – the skin, that soon becomes severely wrinkled.

High Blood Pressure

Blood is 92% water, if the body is well hydrated. When dehydrated, the blood becomes thicker, which results in higher blood pressure.

Skin Problems

Instead of eliminating the toxins from the body, whenever you are dehydrated, the skin is unable to function properly. The skin is more susceptible to different skin diseases like psoriasis or dermatitis, as well as premature aging.

Digestion Problems

The lack of water and minerals such as calcium and magnesium can lead to numerous digestion problems, such as reflux or gastritis.

Did you know that:

• When you feel thirsty, you are already dehydrated.
• If you drink 8 glasses of water after during the day, ie, before breakfast, lunch and dinner, you can reduce your meals which in turn will help you lose weight and keep the current weight – for a year.
• Studies have shown that people who drink 1.5 liter of water per day, spend 17.400 calories more than those who do not drink that much water, and lose about 2.5 kg per year.
• Water boosts your metabolism and burns the calories. Your metabolism speeds up in just 10 minutes, and the highest effect is achieved in 30-40 minutes after you drink water.
• Sweetened drinks and fruit juices are the major cause for obesity.
• A glass of soda contains 35 grams of sugar and 140 calories.
• A glass of water contains 0 grams of sugar and 0 calories.

Tip: Drink a 8 ounces of water when you wake up in the morning.  Then follow it with lemon water, 1 fresh squeezed lemon, 8 ounces of water.  

Shakeology Protein Snickers Bar Recipe

Shakeology Protein Snickers Bar Recipe

SHAKEOLOGY SNICKERS PROTEIN BARS

Shakeology Protein Snickers Bar

For the bottom chocolate layer:

• 1 scoop of chocolate shakeology
• 1.5 TBS of unsweetened cocoa powder
• 1 packet of stevia
• 2 TBS of almond flour
• ¼ cup of water

For the caramel peanut butter:

• ¼ cup peanut butter (or pb2)
• ¼ cup vanilla protein powder 
• 1.5 TBS of all natural honey
• ¼ cup peanuts, chopped
• ¼ TSP salt

For the chocolate topping

• 1 oz unsweetened baking chocolate
• 1 TSP coconut oil
• 2 packets of stevia

Directions:

Line a baking sheet with parchment paper and set aside. In a small bowl, combine all ingredients for the bottom chocolate layer with just enough water to make a thick batter. Spread this over your parchment paper in a large rectangular shape.

In a small saucepan, heat honey over medium heat until boiling (be sure to constantly stir while the mixture is heating). Remove from heat and quickly add your peanut butter, vanilla protein, and salt. Stir until mixture is well combined, then pour over your parchment paper. Spread mixture out on top of your chocolate layer and sprinkle peanuts on top (work as quickly as possible).

In another small saucepan, heat the chocolate and coconut oil until melted. Add the stevia then pour chocolate over your peanut layer. Spread and smooth the chocolate out with the back of a spoon. Place in freezer for at least 2 hours or until hardened. Remove and cut into 10 bars. Store in freezer. Enjoy!

Nutrition Facts

Serves 10

Calories per bar: 120

Fat: 7.6 g

Carbs: 7 g

Fiber: 2 g

Protein: 8 g

Weight Watchers Points: 3 per bar.

Compare that to any type of candy out there and you’ll be amazed! Plus these are much healthier. Now, on to some other ways to stay healthy this holiday.