Getting Healthy from the Inside Out

Archive for the ‘High Fiber’ Category

Pumpkin muffins

When I made the pumpkin French Toast this morning, I couldn’t help but wonder what I was going to do with the rest of the (14oz) tin of pumpkin. However, 1/4 cup for breakfast left exactly 1 cup left for muffins!

Yum! Killed two birds with one stone! Muffins were made for my husbands lunches during the week!

Recipe would be good with raisins as well!



  • 2 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup sugar free applesauce
  • 1 cup maple syrup
  • 1 tbsp pumpkin pie spice
  • 2 eggs, beaten
  • 1 cup canned pumpkin


  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a dozen large muffin tins or mini muffin tins (makes about 30 mini muffins)
  2. In a large bowl, combine the pumpkin, applesauce, eggs, and maple syrup; mix well. Add flour, baking soda, spices and salt and mix just so all the ingredients are moist. Pour batter into prepared muffin tins.
  3. Bake in preheated oven until a toothpick inserted into center of the muffin comes out clean. Let in pan for 10 minutes, then turn out onto a wire rack. <a

Brown rice Pilaf

You know, some foods I love photographing… Usually it’s treats, snacks, and desserts. Some foods I dislike photographing…

This is one of them! You can’t really make rice look “pretty”

… Good thing it’s so yummy!

I found this recipe in a pamphlet while sitting in the doctors office. Don’t know what it was, but it sounded too delish to pass up!



1 medium onion, diced
1 stalk celery
1 cup wild rice
1 cup brown rice
2 1/2 cups water
2 cups vegetable broth
1/4 cup raisins
1/4 cup dried apricots, diced
1/4 cup walnuts
1/4 tsp dried oregano*
1 tbsp fresh minced oregano*


Heat 1 tbsp coconut oil in skillet over medium heat. Sauté the onion and celery for 5 minutes. Add rice and sauté for additional 5 minutes.

Add water, broth, raisins, and apricots; bring to a boil.

Reduce heat, bring to a simmer and allow water to absorb and rice to become tender; about 50 minutes.

Stir in walnuts, and dried oregano. Top with fresh oregano and serve.

*original recipe called for sage

Note: I added in 2 minced mushrooms when I stirred in the walnuts.

Apple coconut pancakes

Nothing beats starting a Saturday morning than with wholesome, filling pancakes!

The original recipe was for waffles, but after an unfortunate incident involving my waffle maker, it made me less than keen on using it! So I adjusted the recipe by adding more liquid and made pancakes instead!



  • 2 eggs
  • 1 tablespoon maple syrup (or honey)
  • 1 tablespoon vanilla extract
  • 3/4+ cup almond milk
  • 1 ½ cups whole grain flour (or almond flour)
  • ½ teaspoon salt
  • ½ teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • ½ apple, peeled and grated
  • ¼ cup unsweetened shredded coconut


  1. In a medium bowl, whisk together eggs, maple syrup, vanilla, and milk until smooth.
  2. Add the almond flour, salt, baking soda,  and cinnamon and mix thoroughly.  Add apples and coconut and mix to combine. Add more milk until achieve desired consistency.
  3. Spoon onto hot girdle and cook until edges are firm and bubbles form on surface. Flip and cook on other side.
  4. Top with fresh fruit and pure maple syrup if desired.


If you use the almond flour, add 1 tbsp arrowroot powder as the flour doesn’t have the gluten to help bind.

Zucchini Carrot Slaw

Back at the beginning of summer I was trying to decide which “eating discipline” I wanted to try… Or try again as in this case! My curiosity was between Paleo and Vegan (again) though, this time, specifically Raw… or as much as possible…

I’ve seriously been thinking about Vegan… again! But before taking the plunge, I figured I would play with new recipes! And the good part is that, for the most part, I can have it on the side as I continue trying Paleo!

This recipe does fall under both! And made up… kind of a couple recipes mashed together.


1 Carrot
1/2 Zucchini
1 1/2 Tbsp guacamole (or avocado)
1 Tbsp Veganaise
Lemon Juice
Flax Seeds


Using a potato peeler or julienne peeler, shave the carrot and zucchini into about 4 inch strips long and 1/4″ wide. Kinda like fettuchini! Place in large bowl and set aside.

In a small bowl, combine the guacamole, Veganaise, and lemon juice. Stir until well combined.

Pour over zucchini/carrot and stir until evenly coated. Sprinkle with flax seeds.

I usually have guacamole in the house which is why I used that instead of a slice of avocado… either, I’m certain, would work fine!

I recently tried Veganaise instead of Mayonnaise as I saw a show that was doing a blind taste test and it was liked the most of 5 different brands of mayo type dressings. I’m certain regular mayo, or even Greek Yogurt would work equally as well.

Gingerbread Chia Protein Pudding

Have you ever had a thought that seemed like a good idea at the time? That was me this morning as I was putting together this dessert. Both husband and I have been unusually hungry after dinner, so I’ve often been making Greek yogurt and berries of various configurations- tonight I wanted something different!

So my good idea turned bad?

I find dates a little frustrating to process. They start getting chopped up and fly and stick to the outside of the bowl. I had the brilliant idea of adding water to the dates to start processing as the original recipe I based mine on called for water. As it turns out, I didn’t even need the water!

So I flip the switch and magically find myself in the middle of Ol’ Faithful-a geyser of partially chopped date water reached impressive heights and I probably should have checked the ceiling. It’s spraying out of the food chute like a fountain and the force of the blades is forcing the water up and out from the seal of the lid like a waterfall! The counter’s covered, the cupboard doors, the floor… myself! After a retarded length of time, I figured I should turn the processor off as it didn’t get better, but continue to spray water everywhere. I drained as much water as I could, mopped up the counter, and continued with MY recipe!

So, don’t worry- water’s not even in mine!

And you’ve been warned! Use caution!

However, if you like pumpkin pie or gingerbread (as it’s a cross between those two flavors!) you should like this pudding! I can also see it in a graham crumb crust as a pie or tart filling!


Serves two


 * 5 dates, pitted
* 1/4 cup pumpkin puree

* 2 Tablespoons chia seeds
* 1/4 teaspoon cinnamon
* 1/4 teaspoon ground ginger
* pinch nutmeg

* pinch cloves
* 1/2 teaspoon vanilla extract
* 1/4 cup 0% plain Greek Yogurt
* 1/2 banana, peeled and cut into chunks

* 1 scoop Vanilla or flavorless Protein Powder
* chopped almonds or plain Greek yogurt for garnish (optional)


Starting with the dates (as they seem to be the hardest to process) process for a couple minutes. Add the pumpkin puree and blend. Combine the rest of the ingredients and process until very smooth and fluffy… walk away, fold some laundry, change the sheets, check the mail, etc!

(or in my case, get out the swiffer and try and unstick the floor!)  

Sprinkle with chopped almonds or additional plain Greek Yogurt, if desired. 


If you need pumpkin puree for a recipe that doesn’t call for the entire can, freeze the rest in 1/4 cup amounts in individual freezer bags.

NUTRITIONAL INFO (not including garnish)

  • Calories 193
  • Fat 3 g
  • Carbs 27.5 g
  • Sugar 16 g
  • Fiber 5 g
  • Protein 18 g

I decided last minute to make a graham cracker tart crust for my husband- since I had quite a bit of pudding left over! Now I’m not a cheesecake person, so I’ve never made the crust, so I just wung it!

…I think I just made up a word!

Anyhow, he said he thought he preferred the pudding in the tart shell… though I over cooked the crust so it was crunchier than it should have been. The pudding IS sweet, and he was eating the plain pudding immediately after eating the tart, so I think he ate too much!

I think this would be a good recipe for the Xmas holidays! In mini tart shells!

Guess getting over my cheesecake aversion is next! Gotta get better at the crusts!

Chocolate Protein Paleo Muffins

MMMmmm… chocolate! Personally, can’t get enough! It was probably a contributing factor to reaching 210+ lbs! Well… that… and sugar in general… and lack of exercise… BUT, I loooooooooove chocolate!

And with these, I get it every single day!

I adapted the other Paleo recipe I had to allow for my sugar/chocolate cravings I may have- and this keeps them at bay! Having this little bit each day is enough to resist any binging- AND they’re healthy!


  • 1/2 Cup Almond Flour
  • 1/2 Cup Coconut Flour
  • 1/4 Cup Tapioca Flour
  • 1/2 cup non fat greek yogurt
  • 2 scoops chocolate protein powder
  • 1/4 cup Stevia in the raw
  • 1 tsp baking soda
  • 4 egg whites
  • 1/2 tsp salt
  • 1 tsp vanilla extract
  • 1/4 cup 70% cocoa
  • 1 cup milk of choice


1. Combine all ingredients in mixing bowl and mix well.
2. Pour batter into a prepared muffin pan.
3. Bake at 350 for 30 minutes or until toothpick comes out clean.
4. Allow to cool in pan before transferring to wire rack.
Makes 6 large muffins
  • Calories 243
  • Fat 7 g
  • Carbs 28 g
  • Fiber 10 g
  • Sugar 3 g
  • Protein 17 g

And don’t think of these JUST for morning breakfast/snack- they also make an AWESOME dessert! I’ve adjusted the recipe to just make 2 (one for me and one for hubby) and as soon as they’re out of the oven and cool enough to touch, cut them in half, put them in a bowl, top with berries and 0% Greek yogurt… voila! A healthy dessert!

Paleo Pizza Shell

Some of you may be thinking “What the heck is Paleo?”… and since so many others have already answered that, I’m not going to go into detail- if you’re curious, try:

Basicly, no wheat, grains, beans, legumes- no bread, pasta, rice, quinoa, peas, peanuts. Nothing (overly) processed. No sugar- unless it’s fruit, but even that’s minimal. Dairy is a grey area.

One of my clients commented that she was going to try (pretty much) a Paleo diet, but more out of health issues that have not been resolved by conventional means for over 5 years. Someone suggested to her about trying it (as Paleo cuts out a lot of aggrivants) She mentioned she was going to look in my recipe blog for Paleo friendly recipes. I just laughed knowing there wouldn’t be much… though substituting almond/coconut/tapioca flour for any wheat flour is easy enough!

Anyhow, I realized Paleo diet is quite similar to my pre-competition diet (with a bit more freedom!) so I decided to give it a try as well! I’ve been feeling the need for more structure and this will give me good guidelines! I started looking for recipes and I found this great site with this recipe for a Pizza shell- I’m always game for PIZZA!

(though I didn’t manage to stick to the “no dairy”… but Saturday’s my treat day, anyhow!)


4 Servings


  • 1-1/4 cups flaxseed meal
  • 1 cup almond flour/meal
  • 1 tsp sea salt
  • 2 tsp natural baking powder
  • 1 Tbs honey
  • 1 tsp Italian mixed dried herbs
  • 3 large eggs, beaten until smooth
  • 3 Tbs coconut oil, melted
  • ½ cup water
  • toppings of choice


  1. Heat oven to 425° F.
  2. Combine flaxseed meal, almond meal, sea salt, baking powder and Italian herbs together until lump-free.
  3. Beat together eggs, oil, honey and water until smooth.
  4. Pour liquid mixture into dry mixture. Blend well until smooth.
  5. Press into desired shape.
  6. Place on a pre-greased or non-stick pizza pan or sit on a silicon baking mat.
  7. Bake for 15 minutes in the center of the oven until cooked.
  8. Add favorite toppings and then return to the oven to bake for an additional 10-15 minutes.

Nutritional Information (per serving)

  • Calories 587
  • Fat 37 g
  • Carbs 44 g
  • Fiber 34 g
  • Sugar 9 g
  • Protein 17 g

Keep in mind this does NOT include any toppings!!! And it’s 4 servings! My hubby and I split this pizza- even I’m thinking “Wow! I’m impressed I ate anything the rest of the day!” That’s a whole lot of… everything!

Don’t make this to “try something new” if you’re expecting anything remotely close to a regular pizza crust! If you’re looking at making some dietary changes, then expect a completely different taste and texture- but it’s not unpleasant or unenjoyable… it’s just… different!


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