Getting Healthy from the Inside Out

Archive for the ‘Treat Meals’ 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

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.

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!

Pineapple “Gelato”

MMMmmmm… pineapple! Nothing screams tropics than a nice juicy pineapple! And nothing beats a nice fresh juicy pineapple!

(screw the canned stuff!)

You may try and convince yourself that the canned stuff is adequate, but lets face it- it’s not!!! Some fruits you can “get away” with the canned stuff, but not pineapple! Once you go fresh, you’ll never want canned again!

But how do you get through the chain link armor to the sweet goodness?!

You don’t really “peel” a pineapple. It’s more like mining for gold with a hammer and chissel! Though it probably seems similar to scaling fish as well- bits and pieces flying everywhere- especially if you don’t cut into the flesh enough! However, I’d take “scaling” a pineapple over fish anyday! At least you don’t have the smell!

But once you get into the good stuff- be prepared to pucker! Tart, tangy, sweetness- there’s all sorts of tastes in one!

I was stupid excited to try gelato with pineapple! I’m certain I’ve had it before, but combining it with coconut milk would be a taste of the tropics and perfect for the stupid hot weather we’d been having recently! Not to mention, light on fat compared to icecreams!


  • 1 fresh pineapple
  • 2 cans lite coconut milk, such as from Thai Kitchen


  1. Remove top, bottom, and tough outer scales and inner core from pineapple. Cut into chunks.
  2. In food processor, process until smooth. If desired, once pulsed a few times, remove 1/2 cup or so of finely cut pineapple to top with when serving.
  3. Add both cans of coconut milk and process until smooth.
  4. Freeze according to icecream maker instructions.

Note that I’m certain an icecream maker doesn’t have to be used, but it’s how I made it! The process of the icecream maker is to incorporate air during the freezing process, making it fluffier.

The pineapple flower I wanted to try after seeing a pictograph of making them- the link no longer works, but the “photo essay” is pretty easy to follow! The hardest part was cutting it thin enough without tearing and figuring out how long and at what temp to bake it at!

The ONLY way this could have gotten better was if I actually remembered to put in the Malibu Rum during the last 5 minutes in the icecream maker! Instead I used it like a sauce… which was just fine!


Chocolate Maple Mug Cake

Sometimes you just want something sweet. For me it’s every day… Most days I ignore it… But today wasn’t one of them…

(sorry, Hun, my bad!)

However, with this recipe, you can get your chocolate fix without a huge recipe. It gives you exactly what you need- chocolate sweetness with no left overs!



3 Tbsp Flour
3 Tbsp Maple Syrup
1/2 tsp Baking Powder
1 Egg
2 1/2 Tbsp 70% Dutch Cocoa
3 1/2 Tbsp Almond Milk
Dash Vanilla
2 Tbsp Applesauce
1/2 tsp Oil


Place all ingredients in a mug and stir to mix completely.

Cook in microwave 1-2 minutes depending on microwave (ours is kinda old and a little “weak”)

Do not over cook- should be saucy! Like… Molten lava cake in a cup! YUM!


BTW… This is supposed to be 2 servings- so you can either separate the batter and cook in separate cups or share out of the same cup….

Or eat it all yourself…

NUTRITIONAL INFO (entire recipe)

Calories 377
Fat 10 g
Carbs 68 g
Fiber 7 g
Sugar 40 g
Protein 11 g

(BTW, don’t watch “Charlie and the Chocolate Factory” if you’re having sugar/chocolate cravings, lol!)

Coffee Hazelnut Icecream

Well, my months of strict eating came to an end last weekend when I stepped on stage for my Figure Competition and the one thing I was really looking forward to was my brand new icecream maker sitting in a box at home.

My husband and I love icecream/frozen yogurt/sorbet/gelato, etc in the summer and with it being early June, I was wanting it to be an awesome summer! Though sorbets are fine (usually) I tend to be really picky about the others when buying from the grocery store. I like to have control over the ingredients going into my foods and I would be more inclined to eat regular icecreams if I knew they were made well with good quality ingredients.

Yeah- I’m probably a bit of a control freak!

So I figured this would be a good way to get what I want and enjoy the summer! I mean, just coming up with a good basic vanilla base and the flavor combinations are endless!

So this weekend was the first weekend to try it- though I’m not competing again for a year, I’m going to try and maintain a closer to competition weight, keep clean eating during the week and have 1 day to enjoy my food!

Never having had an icecream maker, I didn’t know what to expect. Most reviews were high, it is a Cuisinart after all!- but I have to admit, it was louder than I expected- though about the same level as a bread maker. And thankfully it was only 25 minutes until I pulled it out and put it in the freezer.

Yes, it still needs freezing time!  

But it worked out perfect! Got the call my friend was coming over, put it in the churning bowl, it was done churning by the time she arrived. It was setting in the freezer while we went for a walk and by the time lunch was made, it was ready to go!

Needless to say, I was excited to try it!

And the verdict?

OMG!!! Home made icecream is SO much better than store bought! Yes, it takes time (especially this one as you’ll see!) but I was able to use organic ingredients, better sources of sugar, and raw ingredients… where I could!

This is going to be a good summer!


(original recipe can be found here)

  • 1/3 cup Organic Sucanat
    2 tbsp Organic Blue Agave Syrup
    3 tbsp powdered milk
    3 tbsp instant coffee (depending on taste)
    2 cups 2% milk (don’t use less than 1%)
  • 1 cup light cream
    2 tbsp cornstarch
    3 tbsp low fat cream cheese
  • 1 heaped tbsp hazelnut butter (no added salt or sugar)*

Combine the first 6 ingredients in a large saucepan and whisk over a medium heat until the mixture comes to a boil, then turn the heat onto low.

Combine the cornstarch and 1/4 cup of the hot milk mixture in a small bowl, then add this back into the saucepan. Turn the heat up to medium-low and continue to whisk for 5 minutes. Make sure the corn starch is completely mixed cause getting a clump of it in the middle of your icecream sucks!

In a large bowl, stir together the cream cheese and hazelnut butter. Whisk in 1/4 cup of the hot milk mixture until smooth, then whisk in the rest.

Pour the mixture into a jug and put it in the fridge / freezer until it is completely cool; or pour into a ziplock bag, seal it, then put into a bowl of water and ice until completely cool. The important part is for it to be completely cold! I did this portion the evening before I was going to make it and put it in the fridge over night. The machine instruction manual even suggested this!

Pour into your ice cream maker, and freeze according to the manufacturers instructions. Transfer to a container and put in the freezer for a few hours until firm.


Now I am NOT a hazelnut fan but this was delicious! I even added 1/4 cup of chopped hazelnuts during the last 5 minutes of churning and it gave it a nice crunch!

Now… the problem? (seriously- is there a problem?!) Well, the fact is, it makes about 6-8 servings- I have no idea as it was difficult to measure it out from the machine bowl to the freezer container, so I was eye balling it! It would be very easy to eat more than you should! It’ll be a challenge for me to stay out of it- though the longer it stays in the freezer, the harder it’ll get! So by tomorrow it’ll probably be a rock! Which, will be a good thing, lol!

NUTRITIONAL INFO: Based on 6 servings with chopped hazelnuts

  • Calories 230
  • Fat 11 g
  • Carbs 26 g
  • Sugar 13 g
  • Protein 7 g

(seriously, though- not that bad compared to regular icecreams! At least the sugars and fats are raw and/or organic)

Autumn Apple Cheesecake

I am the FIRST to say, I do NOT like cheesecake! I’ve been trying them off and on over the past… well, since I was 18 and the general conclusion has always been I do not like them! Most people find it VERY odd as I have such a sweet tooth and LOVE desserts! However, ever since I saw this recipe in Vegetarian Times, I have wanted to try it!

Granted, I reduced the recipe for a smaller cheesecake and I believe I got the sugar wrong- I mis-measured and put too much on- and that could be the reason I liked it so much, but I will try it again! I was wanting to save some for my husband, but it was so good, I ate the whole thing myself (it was a small one!). The recipe provided is for the full cheesecake! 

Serves 12


  • 1 cup graham cracker crumbs
  • 3/4 cup finely chopped pecans
  • 3 Tbs. granulated sugar
  • 1/2 tsp. ground cinnamon
  • 2 Tbs. unsalted butter, melted


  • 16 oz. low-fat cream cheese, softened
  • 1/2 cup granulated sugar
  • 1 tsp. vanilla extract
  • 2 large eggs


  • 4 cups peeled and thinly sliced Jonathan or Granny Smith apples
  • 1/2 tsp. ground cinnamon
  • 1/3 cup granulated sugar
  • 1/2 cup chopped pecans
  • Confectioners’ sugar for dusting


  1. Preheat oven to 325F. Spray 8-inch springform baking pan with nonstick cooking spray.
  2. To make Crust: Mix all ingredients in bowl, and press onto bottom of pan. Bake 10 minutes, remove from oven and let cool. Leave oven on.
  3. To make Filling: Beat cream cheese, sugar and vanilla on medium speed until well blended. Blend in eggs one at a time. Scrape down sides of mixing bowl with rubber spatula, and pour mixture over crust.
  4. To make Topping: Put sliced apples in bowl, and toss with cinnamon and sugar. Spoon apple mixture over filling, and sprinkle top with pecans.
  5. Bake 1 1/4 hours, or until center is set. Let cheesecake cool before removing it from springform pan.
  6. Transfer cheesecake to serving plate. Dust top lightly with confectioners’ sugar before serving.

For the best taste, let the flavors develop by covering and chilling the cheesecake at least 4 hours before serving. A sprig of white currants adds a festive touch.

Nutritional Information


Calories 320
Protein 7g
Total Fat 19g
Saturated Fat 7g
Carbs 32g
Cholesterol 60mg
Sodium 170mg
Fiber 2g
Sugar 24g

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