Protein Packed Pumpkin Dessert

These deliciously moist dessert squares are similar to pumpkin pie but have added cottage cheese and no crust.

Ingredients:

1 cup cottage cheese 

2 eggs

1/2 cup almond flour

1/2 cup pumpkin purée 

1 ripe banana, mashed

1 tsp cinnamon

1/2 tsp ginger 

1/4 tsp allspice

2 tsps vanilla extract 

2 tbsps maple syrup

1/2 tsp baking powder 

Pinch of salt

 

Line a 9 X 5" loaf pan with parchment paper and preheat oven to 350°F. Whisk the cottage cheese and eggs together then add the vanilla, maple syrup, banana and pumpkin. Whisk on high several minutes to break up some of the cottage cheese. Some lumps will remain. Combine flour, baking powder, warming spices and salt and add to the wet ingredients.  Pour into prepared pan and bake for 33-37 minutes. Let cool completely then lift out of pan using parchment.  It is very moist so move it carefully.  Makes 8 servings. 

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Very Berry Hearts

Sugar free Valentine treat. Great for your little ones or for big ones trying to cut back.

Ingredients:

1 cup rolled oats

1/3 cup almond flour 

1 tbsp chia seeds

1 cup frozen strawberries or cherries

1/2 cup finely shredded unsweetened coconut plus 3 tbsps more for rolling

Use sweetened coconut to sweeten these up a little if you like.

Blend everything together in a food processor them press into a small heart shaped cutter. Coat with coconut and refrigerate or freeze until ready to snack. Makes 20 two-bite hearts.

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Slow Cooker Ginger Pepper Beef

Tender and succulent beef with a robust amount of garlic and ginger to warm your heart! Great idea for a Valentine's dinner for two ♥  

Ingredients:

1 lb stewing beef, cut in 1/2-1" cubes

1 large bell pepper, diced

1 large (or 3 small) onions, cut in wedges

2 tbsps minced garlic

2 tsps grated ginger

1 tsp dry onion soup mix

1/4 cup water

2 tbsps soy sauce

2 tsps brown sugar

1/4 tsp black pepper 

2 tsps cornstarch

2 tsps cold water

Place beef in the bottom of the slow cooker and top with bell pepper and onion. Mix the garlic, ginger, dry onion soup mix, 1/4 cup water, soy sauce, brown sugar and black pepper together and pour over the meat. Slow cook on low for 7-8 hours or high for 3-4 hours. In last 30 minutes mix the cornstarch and cold water together and stir into the pot. Serves 2 

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Crustless Bacon Cheese Quiche

Cheesy bacony deliciousness in every bite. Perfect for a lazy late breakfast, brunch or even a light dinner. 

Ingredients:

Spray oil

1 cup cottage cheese 

6 eggs

1 tsp original Mrs Dash seasoning or salt and pepper

1 cup shredded Gruyère, cheddar or mozzarella 

3 tbsps chopped sundried tomatoes

5 slices of bacon, cooked and chopped

1/2 cup cooked, diced potatoes

1 tsp dry parsley 

Preheat oven to 350°F. Blend cottage cheese, eggs and seasoning together. Then fold in the cheese, sundried tomatoes, cooked bacon, potatoes and parsley. Pour into an oiled 9" pie plate and bake for 45 minutes or until a knife into the center of the quiche comes out clean. Let sit 5-10 minutes before cutting. Approximate protein in each serving is 36 grams. Serves 4

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No Cream No Flour Fettuccini Alfredo

Creamy fettuccine without heavy cream or flour is velvety good but requires careful heat management. Too much heat can cause the cheese to clump, but patience will yield a traditional Alfredo sauce.

Ingredients:

1/2 lb fettuccine 

1/4 cup butter 

1/4 - 1/2 cup pasta water

1/2 cup freshly shredded parmesan 

So there are two ways to go here to achieve a smooth sauce. One - mixing everything in a metal bowl, or two - making it in a pot. For the first method, boil the fettuccine.  Place room temperature cubes of butter in a large metal bowl. When pasta is cooked use tongs to remove it from the water (do not drain) and add it to the bowl. Stir well to melt butter then add 1/4 cup of pasta water. When the bowl is just warm to the touch start adding small amounts of parmesan always stirring well between additions. Add more lukewarm pasta water if you want to thin the sauce. Method two. Again boil the fettuccine. In a saucepan, melt the butter then remove pan from heat, allow to cool to lukewarm then add a small amount of pasta water. Stir in undrained fettuccine. Stir quickly to allow it to cool to lukewarm before adding small amounts of parmesan, stirring well between additions. If clumps do start to appear stir vigorously until smooth.  While simple in appearance, Alfredo can be tricky to make but well worth the effort. Good luck.  Serve as is or with more parmesan, black pepper or a protein like grilled shrimp or chicken breast. Serves 2

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Viral Greek Yogurt and Cookie Dessert

Lots of those viral Biscoff cheesecake desserts out there, but I thought I'd try a healthier version. 

This one uses:

1 cup honey flavoured Greek yogurt

a couple of chopped strawberries

and social tea cookies (as few or as many as you like)

Simply mix the chopped strawberries into the yogurt and spoon into a dish. Slide in your social tea cookies, cover and refrigerate overnight. Biscoff cookies have 15% saturated fats, 22% sugar and 0% iron, compared to social tea cookies which have 5% saturated fats, 7% sugar and 6% iron. So go for the viral cheesecake... just keep it on the light and healthy side! Serves 2 

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Chickpea Chili

Stick-to-your-ribs classic comfort food using chickpeas instead of kidney beans in this thick and spicy cold weather favourite. 

Ingredients:

1 tbsp vegetable oil 

1 lb. lean ground beef 

1 cup diced onion 

1 cup diced red bell pepper 

1 cup diced mushrooms 

3 tbsps minced garlic 

1-2 tsps finely chopped jalapeño or chili pepper

28 oz (796ml) can diced tomatoes 

3 tbsps tomato paste 

3 tbsps chili powder

1/4 tsp black pepper

1 cup broth (any flavour, beef is best)

19 oz (540ml) can chickpeas, drained and rinsed

In a large skillet heat vegetable oil to medium. Add beef and diced onions and cook until beef is no longer pink.  Then add red bell pepper, garlic, jalapeño and mushrooms. Cook 3-5 minutes then add the remaining ingredients and simmer for 1 hour. Serves 4

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