Amy's pumpkin chili recipe

My pumpkin chili recipe (can be made with chicken, or vegetarian). Kid approved!!

1 med onion chopped

2 jalapeño peppers chopped (remove seeds to make it less spicy)

1 red bell pepper chopped

2-4 tablespoons of chili powder

1 tablespoon cumin

1/2 teaspoon cayenne pepper

1 15 oz of diced tomatoes (or 4 medium tomatoes chopped)

1 15 oz can of pumpkin purée 

2 small cans of diced green chili peppers

2 cups of chicken or vegetable stock

2 15 oz cans of great northern beans

1 lb cooked shredded chicken breast (if using)

1 8 oz package of cream cheese (optional but makes for a thicker and creamier chili)

Chopped cilantro, shredded cheddar or Monterey Jack for garnish

1. Sauté onion, jalapeño, and bell pepper in a large pot with 2 tbspns of olive oil until softened (about 5 minutes).

2. Add spices to coat vegetables

3. Add tomatoes, pumpkin, diced chilis, beans, and broth. Cook on medium high for 5-10 minutes.

4. Decrease to simmer and add chicken and cream cheese if using. Simmer for another 20 minutes.

5. Serve hot with fresh cilantro and cheese.

STUFT Mama dips

Peanutty Chia Pumpkin Dip       (serves one)

1/4 cup canned pumpkin
1 tablespoon chia
2 tablespoon PB2
1- 2 tablespoons granulated sugar substitute or regular sugar
splash vanilla (optional)
pinch of baking powder (optional)

from the Mama herself

100 calorie snacks

Baked Apple
Baked apples can get all dressed up and filled with oats, nuts, and other tasty stuff. But for a simple low-cal version, core a tennis-ball sized apple, dust with cinnamon, and bake at 350 for 20 minutes (or until tender but not mushy).

Mexican Potato
There’s always the option to bake a potato, but for a quick snack version turn to the microwave. Pierce a medium potato (about the size of a computer mouse) a few times with a fork, and microwave on high for about five minutes or until soft (you should be able to pierece with a knife and remove without any resistance). Top ½ of the potato with 1 tablespoon of salsa and 1 tablespoon of plain Greek yogurt (a great stand in for sour cream). Save the other half in the fridge for another snack!

Apples and Cheese
Pair a Laughing Cow Mini Babybel Light cheese wheel with half of a baseball-sized apple, sliced. The cheese has 6 grams of protein and 20 percent of the daily recommended value of calcium.

Hard Boiled Egg Whites and Mustard
Boil four eggs for 12–15 minutes. Let them cool, de-shell them, slice them in half, and remove the yolks with a spoon. Sprinkle with pepper and dip in 1 tablespoon of mustard. The really yellow kinds of mustard get their color from turmeric, an anti-inflammatory spice. Pro tip: If you add 1 teaspoon ofbaking soda to the water, the eggs will be a cinch to peel!

Pumpkin Yogurt
Combine ½ cup of nonfat plain Greek Yogurt with ¼ cup of pumpkin puree. Sweeten with stevia, ¼ teaspoon vanilla extract, and a pumpkin pie spice blend (or cinnamon). Pumpkin is a low fat way to increase this snack’s fiber and flavor profile.

Cukes and Cream Cheese
Cut one medium cucumber into long strips. Combine 2 tablespoons of diced roasted red pepper, 2 tablespoons of low-fat cream cheese, and ¼ teaspoon of cracked pepper. Spread the cream cheese mixture onto the strips. Cucumbers are made up mostly of water, which makes them a healthy low-calorie dipper.

Broccoli and Tzatziki Sauce
Whip up a quick tzatziki-like sauce by combining 2 tablespoons plain nonfat Greek yogurt, 1 teaspoon lemon juice, and 1 tablespoon of minced cucumber. Dip six florets into the sauce. The healthy bonus here is that eating broccoli raw may help maintain the green veggie’s cancer-fighting nutrients.

from greatist.com

---

Cottage Cheese CinnApple Bowl

180 calories, 0.5g fat

Fat-free cottage cheese with a chopped Fuji apple (yum... and full of fiber!), a no-calorie sweetener packet, some cinnamon, and a drop of vanilla extract. * Stick with 1/2 cup of the cottage cheese, and you'll have a HUGE bowl of sweet 'n salty goodness with very impressive stats -- 5g fiber + 13.5g protein = a full stomach and happy taste buds!

----

30 Protein-Packed Small Meal Ideas under 250 calories

Cake Batter Protein Shake [and 2 other recipes]

If you’ve ever been to Coldstone Creamery, chances are you have tried (or at least heard about) the cake batter ice cream! In fact, it happens to be my husband’s favorite ice cream in the world. One day when I was making my hubby a protein shake, I decided to do make a protein packed version of his favorite ice cream flavor. This shake is thick and creamy enough to eat with a spoon, and it tastes just like cake batter ice cream! Have a ‘party’ for breakfast or post-workout with this Cake Batter Protein Shake!


Ingredients

1/2 cup Low fat cottage cheese
1 Scoop vanilla protein powder
3-5 Drops butter or almond extract
1 tbs Vanilla sugar free instant pudding mix

         OR 1/2 tsp vanilla extract
3-5 Stevia packets (or sweetener of choice to taste)
1/2 cup-1cup Water (Alter this according to desired consistency)
5-10 Ice Cubes (Depending on how thick you like it, use less for a thinner consistency)
Optional: 1/2 tsp xanthan gum
Sprinkles for topping!


(2) & try this one  caramel apple pie protein shake


(3) Pumpkin Pie Parfait

1/4 cup plain pumpkin puree (fresh or canned)
1/2 large frozen banana
1 to 1 1/2 cups almond milk (great for flavor and thickness!)
1 tablespoon chia seeds
1/4 teaspoon cinnamon
1/4 teaspoon pumpkin pie spice

Optional Toppings:
     Crumbled graham crackers
     Peanut butter or sunflower seed butter
     Cinnamon

Blogilates Perfect Pumpkin Protein Pancake

INGREDIENTS:
1 scoop vanilla protein powder
4 TBS canned pumpkin pureee
1 TBS ground flax seed
2 egg whites or 1/4 cup liquid egg whites
2 TBS almond milk, soy milk, or skim milk
1/2 tsp of Stevia
pinch of baking powder
dash cinnamon

DIRECTIONS:

1. Mix all ingredients together in a bowl.

2. Heat pan on med heat and spray with PAM.

3. Then pour batter on. Flip once small bubbles have formed on top.

NUTRITION FACTS (1 serving = entire recipe): 211 cals, 4g fat, 9g carbs, 36g protein





Source: Blogilates

Cookies in Cups

Now to only find a way to clean this baby up and make it a delicious after-dinner treat!

Also, remember not to over-mix the batter, which will create more gluten and a tougher cookie!

First...

Sugar Cookie in a Cup
created by Melissa at No. 2 Pencil

1 Tablespoon of Butter
2 Tablespoon of Granulated White Sugar
1/4 Teaspoon of Pure Vanilla Extract
Small pinch of Kosher Salt
Yolk of one Egg
3 Tablespoons of All-Purpose Flour
Colored Sugar for sprinkling


Melt butter in microwave, then add sugar, vanilla and salt and stir together.

Add one egg yolk and stir again. Add flour and stir a final time.

Sprinkle cookie dough with colored sugar, and heat in microwave for about 45 seconds.

Start checking for doneness at 40 seconds.
Serve warm and enjoy!

***

Second...

Chocolate Chip Cookie in a Cup
created by Melissa at No. 2 Pencil  -  check myfitnesspal for a healthier alternative to this recipe


1 Tablespoon Butter
1 Tablespoon Granulated White Sugar
1 Tablespoon of firmly packed Dark Brown Sugar
3 Drops of Vanilla Extract
Small Pinch of Kosher Salt
1 Egg Yolk (discard the egg white)
Scant 1/4 of All Purpose Flour
2 Tablespoons of Semi Sweet Chocolate Chips


Start by melting your butter in the microwave.

Add sugars, vanilla and salt. Stir to combine.

Separate your egg and add the yolk only to your cup. Stir to combine.

Add flour, then stir again. Add the chocolate chips, and give a final stir.

Cook in microwave 40-60 seconds, start checking for doneness at 40 seconds. Mine takes 50 seconds.
Serve warm.
___

Peanut Butter Cookie in a Cup
created by Melissa at No. 2 Pencil

1 Tablespoon of Butter
1 Tablespoon of Peanut Butter
1 Tablespoon of firmly packed Dark Brown Sugar
1 Tablespoon of Granulated White Sugar
2-3 drops of Pure Vanilla Extract {a splash}
Small pinch of Kosher Salt
1 egg yolk
3 level Tablespoons of All-Purpose Flour
Crushed Peanuts for topping

Melt peanut butter and butter together in microwave for about 30 seconds.

Add sugars, salt and vanilla and stir to combine.

Add egg yolk and stir again.

Add flour and give a final stir.

Sprinkle peanuts on top and heat in microwave for around 45 seconds.

Microwaves vary, so start checking for doneness at 35 seconds.

Serve warm!
___

Two-Minute Mug Brownie
Adapted from Instructables.com

1/4 cup flour
1/4 cup packed brown sugar
2 Tbsp unsweetened cocoa powder
Pinch salt
2 Tbsp canola or other mild vegetable oil
2 Tbsp milk, coffee or water

In a heatproof mug or ramekin, stir together the dry ingredients until no lumps remain. Stir in the oil and milk until you have a thick paste.

Microwave on high for a minute, checking it after 30 seconds (microwaves vary) – it will be done when it’s springy on top but still a bit gooey – like the very best brownie. Eat warm.
___

HOLY pumpkin pie in a mug (serves 2 @ 160 cal/ serving)

3 Tbsp of whole wheat flour
1 Tbsp of coconut oil
1 egg
1/2 cup of organic pumpkin puree
1 tsp of pumpkin spice
1 tsp of honey
1 tsp of vanilla extract
a dash of salt
1/2 tsp of baking powder

Directions:
Mix everything together really well. Place in a mug or a small microwave safe dish and microwave for 2 minutes (cavemen used microwaves I know it). 

Adapted from: the Delighted Mama

Protein Power Pumpkin Cookies

Who doesn't like a cookie that is good for you & has protein and fiber all wrapped up in one cookie! I saw this first at Thinspired at this post. She explained some substitutions she made like using some wholewheat flour for half of the oats because she ran out of oats and using vanilla protein powder plus adding a little extra agave nectar for sweetness. I might use raisins instead of chocolate chips but that is just me! The original recipe is from Megan's Munchies. Here is the original recipe:

Ingredients:
1 cup pumpkin
1/4 cup applesauce
1/2 tsp. cinnamon
1/2 tsp. pumpkin pie spice
2 tbsp protein powder of choice
1 tbsp agave nectar
1/2 cup mini chocolate chips
2 cups rolled oats

Preheat oven to 350 degrees. Combine all the ingredients in the order listed. Mix until well combined. Drop cookies onto baking sheet and press down slightly. Bake for 15 minutes. Makes approximately 12 cookies.