Pumpkin Pie Ice Cream

Pin It My latest addiction...Pumpkin Pie Ice Cream.  I don't know why I got a huge craving for pumpkin in the middle of summer, but really I'm not complaining.  :)  I love pumpkin and I love fall so why not enjoy the flavors of pumpkin pie all year round?  Plus pumpkin is super good for you and makes a great base for a delicious creamy ice cream.  I used an ice cream maker to make this, but just incase you don't have one (which is really a shame..) I'll give you a few other ways to make it in the directions because I don't want you to miss out.  Enjoy!

PUMPKIN PIE ICE CREAM

Ingredients:

3/4 cup Milk

1/4 cup Pumpkin (not pumpkin pie filling!)

1 packet Stevia

Dash cinnamon
Splash vanilla extract

Pinch allspice, cloves, and nutmeg (optional but really improves the flavor)

1/4 tsp Guar gum (also optional but it helps make it really thick)
1/3 scoop Vanilla protein powder (again this is option)

Directions:

Option 1:

1. Whisk all the ingredients together in a cup with a fork.

2. Pour into an ice cream maker and just wait till it's done!

3. Serve immediately or place in freezer for awhile to get a harder texture.

Option 2:

1. Whisk all the ingredients together in a cup with a fork.

2. Place into a shallow tupperware container to give the ice cream the most surface layer possible.

3. Place in freezer and stir every 1/2 hour or so until desired consistency is reached.

Option 3:

1. Whisk all the ingredients together in a cup with a fork.

2. Pour ice cream into a clean ice cube tray and place in freezer.

3. Once the cubes are frozen place in a high speed blender (you may need to add a little milk) and blend.

Nutrition Facts:
*Does not include protein powder*
Calories: 99
Total Fat: 0.1 g
     Sat. Fat: 0 g
Cholesterol: 3.8 mg
Sodium: 103.2 mg
Potassium: 323.5 mg
Total Carb: 17.4 g
     Dietary Fiber: 3.2 g
     Sugars: 11 g
Protein: 7.8 g
Vitamin A: 147.6%
Vitamin C: 6.4%
Calcium: 25.6%
Iron: 5.6%

Zucchini Spaghetti

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Zucchini spaghetti is not necessarily something new to the culinary world, but I thought I would share this great recipe in case you've never tried it.  The recipe itself couldn't be simpler!  It takes a total of about 15 minutes to make and only about 5 of those minutes requires actual work.  You can even use the zucchini noodles for other pasta dishes.  The possibilities are endless...it's time to get creative!

ZUCCHINI SPAGHETTI

Ingredients:

1 medium Zucchini

Your favorite pasta sauce

Parmesan cheese (optional)

Directions:

1. Wash and cut the zucchini into long skinny sticks.

2. Toss zucchini into a pot of boiling water.

3. Let boil for 4-5 minutes.  Don't cook too long or your "noodles" will turn to mush!

4. Drain the water immediately when "noodles" are tender.

5. Top with pasta sauce and cheese and dig in!  Some homemade meatballs would go great with this. :)

Makes 1-2 servings.

Nutrition Facts:

Once again I am not calculating the facts due to too many variations in the recipe.  If you want to calculate your own check out myfitnesspal.com.  I hope you enjoy this nutrient packed spaghetti as much as I did! 

A Strawberry Rhubarb Omelet?

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I've seen a few recipes lately for sweet omelets... meaning a sweet filling instead of the normal savory fillings like veggies, meat, and cheese.  At first I was a little leery...Fruit in eggs? Uh...that just doesn't sound right.  Anyone else with me on this one?  But despite my reservations, I finally decided to give it a whorl and to my surprise it was actually really good! 

Beating the eggs until they are nice and fluffy before cooking them gives the omelet a much lighter taste and texture that goes really well with a fruit jam middle.  I decided to use strawberries and rhubarb in mine, but you can really use whatever you want.  Blueberries? Raspberries? Yum yum!  If you want to make this extra special you could serve it with some whipped topping or more fresh fruit or jam on top. 

STRAWBERRY RHUBARB OMELET

Ingredients:

1/3 cup Fresh/frozen strawberries
1/3 cup Fresh/frozen rhubarb, chopped
2 packets Stevia

2-3 Eggs (I used 3 medium eggs)
1-2 tbsp Milk
Olive oil cooking spray

Directions:
1. In a small pot, heat the strawberries and rhubarb over low heat.  It might look dry, but don't add water! Just keep stirring to prevent burning.
2. Meanwhile, crack the eggs into a bowl and add the milk.
3. Using an electric mixer (this is important if you want a lighter fluffier omelet) beat the eggs until light and airy (4-5 minutes).
4. Heat a pan over medium heat and spray with olive oil.
5. Pour the egg mixture into the pan and swirl pan around to spread the egg out.
6. Let the egg cook while occasionally using a spatula to pull the wet middle to the sides.
7. Remove the strawberry rhubarb mixture from the heat once it is thick like jam.
8. Once the omelet is pretty well cooked spread the jam on half the omelet and fold the side over.
9. Cook omelet a little while longer on each side.
10. Serve immediately and enjoy!
Makes 1 omelet.

Nutrition Facts:
Calorie: 216
Total Fat: 12.1 g
     Sat. Fat: 3 g
Cholesterol: 558.6 mg
Sodium: 203.9 mg
Potassium: 236.3 mg
Total Carbs: 10.1 g
     Dietary Fiber: 2.4 g
     Sugars: 1.9 g
Protein: 19.8 g
Vitamin A: 14.7%
Vitamin C: 39%
Calcium: 13.9%
Iron: 14.5%

Garden Veggie Sandwich...And a Surprise Guest Post!

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Hey all!  Sorry for going MIA this week.  I know I haven't posted in awhile, but I've been pretty busy and I like to take a break every once in awhile anyways.  I never want my blogging to feel like a job or a chore, so taking a break now and then is refreshing.  It's not that I don't like blogging, cooking, and sharing my recipes with you because I love every minute of it.  Sometimes it kills me not to be able to do what I love, but life gets in the way sometimes and other things demand my time and attention.  I am sure you can all understand. :)

Anyways I have something a little different for you all today....A guest post!  I was contacted a few weeks ago by a reader named Jillian Mckee.  She liked what I was writing about and was wondering if I would allow her to share some of her research and writing about the benefits of eating and living a  healthy lifestyle while going through cancer.  Immediately I agreed because I know so many friends and family out there who have been touched by cancer.  Her message is so important and I encourage you to read through what she has to say and share this post with your friends and family. 

Here is what she has to say:

The Importance of a Good Diet

Health specialists stress the importance of a good diet in order to maintain a strong immune system and provide the body with the resources it needs to function at its best.  Healthy eating can also make you happier as a balanced diet makes the body respond better.  When diagnosed with a serious illness, it is critical that a balanced diet regimen is followed.  This will provide the resources your body needs to fight the effects of the disease.  While everybody had different nutritional needs, there are a few rules of thumb that work for nearly anyone following a diet.

The most important piece of advice is to eat more vegetables, especially those of a leafy green variety. They are high in fiber and contain lots of beneficial minerals that help fight illnesses. Vegetables are good because they help fight against free radicals which can cause the body to be less responsive to the illness it is already trying to combat.

Just as useful are whole grain foods.  Breads and cereals that are not heavily processed retain a lot of their fiber and other nutrients that can be lost to refinement.  White bread may be tasty, but it does not have the beneficial properties of wheat bread the body needs.

Serious conditions such as mesothelioma and other cancers can deplete a person's strength.  That is why it is necessary to include a good amount of protein in your diet.  Meat is not the best choice, as it tends to introduce more free radicals into the body.  Dairy products, nuts, and beans are good alternatives to meat.  For those who wish to have some meat, stick with the lean varieties of fish, turkey, and chicken and limit the amount to the size of a pack of playing cards.  That is about 4 ounces.

Cut back on fats, oils, sugar, alcohol, and salt.  All of these can reduce the effectiveness of the beneficial properties of the healthy foods one should be eating.  Alcohol can also interfere with the effectiveness of medications, so it should definitely be used in moderation.

The National Cancer Institute has a few suggestions to keep you on your diet. Having a serious illness makes it harder to stick with a diet plan of any kind.  In addition to talking to a dietitian to ensure that whatever regimen you choose to follow will work for you, there is also the issue of being tired.  Some of the treatments along with the illness can leave one feeling drained.  To this end, the site also advises that you do what you can to limit the chances of not sticking with the diet.  Stock your house with nothing but healthy foods.  Have a few easy-to-cook meals available for the really tough days.  If you know that a particular treatment or medication will leave you feeling too tired to cook, prepare the meal in advance.

It's your body and nobody will have as much of a vested interest in ensuring it stays healthy than you.

Jillian Mckee

Amen to that!  I just want to add that eating and living a healthy lifestyle is not only important while going through cancer; it is also very important in the prevention of cancer.  The U.S. spends an overwhelming majority of its budget on the treatment of medical issues.  Wouldn't it make more sense to spend money on prevention instead of waiting to treat our illnesses?  I thought these photos shared by Fooducate on Facebook the other day fit very well with this topic...So much truth!

Alright now for what you've really been waiting for...the recipe!  I've been making variations of this sandwich for quite awhile now (sometimes with cheese or pesto or an everything bagel thin), but I decided to share it today because it goes along nicely with what Jillian had to say.  Lots of veggies and whole grains. :)  Enjoy!

GARDEN VEGGIE SANDWICH

 

Ingredients:

1 slice 100% Whole wheat toast

1 sliced Tomato

1/2 sliced Cucumber

2 tbsp Cream cheese (reduced fat or fat free)

To taste:

Basil

Garlic powder

Oregano

Salt

Pepper

 

Directions:

1. Spread cream cheese on toast.

2. Sprinkle on desired seasonings.

3. Top with a hearty layer of tomato (an inch thick slice of my dad's garden tomatoes is my favorite!).

4. Add cucumber on top and dig in! Don't forget a napkin!  You are definitely going to need it. :P

 

Nutrition Facts:

No nutrition facts today sorry!  There are too many variations in the ingredients and how you personally make your sandwich.

Heart Healthy Avocado Fried Egg

Pin It Love eggs? Love avocados?  Try this heart healthy Avocado Fried Egg! After learning how to easily peel an avocado this recipe popped into my head and I made it for lunch.  Quick, easy, nutritious, and delicious!

AVOCADO FRIED EGG

Ingredients:

1 large Egg

1 medium Avocado sliced (Check out this blog for a super easy way to peel avocados!)

Salsa

Directions:

1. Preheat a pan on the stove for 2-3 minutes with medium heat.

2. Spray the pan with olive oil cooking spray.

3. Slowly crack the egg into the pan aiming to get the yolk in the middle.

4. Place the avocado ring around the yolk and let cook until the egg white sets.  You can eat it lie that or you can flip the egg to cook the egg yolk more.  Or if your like my mom who gets the shivers when she see runny yolks, you can break the yolk and cook until the egg is firm.

5. Once cooked to your liking remove from pan and serve with some salsa or on a piece of whole wheat toast.

 Makes 1 serving.

You might want to double the recipe for a more filling meal or if you are cooking for a family make quite a few more.

Nutrition Facts:

I'm not really sure how to calculate the nutrition facts for this recipe because I don't have the exact amount of used.  Just know this recipe is full of healthy fats from the avocado and filling protein from the egg. Great for breakfast or lunch!

Funky Monkey Brownies....With a Super Secret Ingredient!

Pin It Can you guess my latest crazy surprise ingredient?  I bet not! I'll give you 10 questions...

1. Is it a bean?....Nope.

2. Is it a type of seed?....Nu uh.

3. Is it a vegetable?....Mhmmmmm.

4. Is it green?....No.

5. Is it squash?...Uh Uh.

6. Is it orange?....Negative.

7. Is it white?...Yep.

8. Is it a vegetable that I know?...Sure is.

9. Is it a potato?...Nooooo.

10. Is it cauliflower?...YOU GUESSED IT!

Sounds disgusting right?  I promise you won't even notice!  I have to admit though...this recipe is actually started out as a major flop.  My original intent going into the kitchen was to make chocolate banana bread.  Unfortunately as I opened the oven I found something a little different than what I was expecting. But no worries! It turned into something even better than banana bread!  By mistake I had created some of the healthiest and fudgeyist (that's not a word, but who cares? :P) brownies ever.  Bummer right? Not. Haha.  I'll take it!

I decided that Funky Monkey Brownies was the perfect name for this recipe for two reasons.  Number one:  I think you'll agree with me when I say cauliflower in brownies is pretty funky... And number two: Funky Banana Brownies just sounds...well gross.  So Funky Monkey Brownies it is!  Enjoy!

FUNKY MONKEY BROWNIES

Ingredients:

1/2 cup Old Fashion Oats, ground into a flour

1/2 cup White Whole Wheat Flour

1/2 tsp Baking soda

1/4 tsp Baking powder

1/4 tsp Salt

1/4 cup Unsweetened cocoa powder

1 cup Cauliflower, cooked/steamed

2 medium Bananas, very ripe

2 tbsp Honey

2 tbsp Unsweetened applesauce

2 packets Stevia

1 tsp Vanilla extract

1 large Egg white

Directions:

1. Preheat the oven to 350 F.

2. Whisk together the oats, flour, baking soda, baking powder, salt, and cocoa powder.

3. Puree the cauliflower and bananas until smooth.

4. Add in the remaining ingredients and whisk until well combines.

5. Add the wet ingredients to the dry and mix until just combined.

6. Pour in a greased 9x9 baking dish/pan.

7. Bake for 15-20 minutes until a toothpick comes out of the middle clean.

Makes 9 good sized brownies.

Nutrition Facts:

Calories: 91

Total Fat: 1 g

     Sat. Fat: 0.1 g

     Poly. Fat: 0.1 g

     Mono. Fat: 0.1 g

Cholesterol: 0 mg

Sodium: 157.6 mg

Potassium: 99.8 mg

Total Carbs: 19.1 g

     Dietary Fiber: 2.3 g

     Sugars: 7.5 g

Protein: 2.6 g

Vitamin A: 0.4%

Vitamin C: 10.4%

Calcium: 0.9%

Iron: 5.1%

Chocolate Chip Cookie Dough...Oatmeal?!

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Get your taste buds ready!  They're in for a treat!  Cookie Dough for breakfast?! And it's healthy!? What?! Alright alright enough with the exclaimation marks, but seriously...cookie dough for breakfast? Yum. 

Between the cinnamon, molasses, oats, and protein powder this oatmeal is loaded with nutrition.  What about the chocolate chips you say?  Well... no they aren't exactly health food, but if they are semi-sweet or dark (darker the better of course) they do offer some health benefits.  Once again moderation is key. :)  An even better option is to make your own healthy chocolate chips!  Check out CCK for a great healthy chocolate recipe.  For more information on the health benefits of this recipe scroll down to the nutrition facts section.  

Note:  If you haven't already like my page on Facebook and follow me on Twitter (@NutritiousnD) for easy updates and occasional fun nutrition facts!

CHOCOLATE CHIP COOKIE DOUGH OATMEAL

Ingredients:

1/3 cup Old fashion oats

1 tsp Molasses

1 packet Stevia

Splash Vanilla extract
Dash Ground cinnamon

1/3 scoop Vanilla protein powder (optional but highly recommended)

1 tbsp Semi-sweet chocolate chips

Water

Directions:

1. In a microwaveable bowl, mix together the oats, molasses, stevia, vanilla, cinnamon, and protein powder.

2. Add water according to oatmeal consistency preference.  Mine is usually really runny before I cook it because I like when the oats get nice and fluffy.  If you like chewier oats add less water or don't cook as long.

3. Microwave oatmeal for 1 minute and stir.

4. Continue microwaving in 30-60 second intervals stirring in between.  Make sure it doesn't boil over!  I can't tell you how many times I've done that... :(

5. Stir in chocolate chips and enjoy!

Makes 1 serving.

Nutrition Facts:

Calories: 227

Total Fat: 6.8 g

     Sat. Fat: 3.3 g

Cholesterol: 1.7 mg

Sodium: 96.7 mg

Potassium: 303.3 mg

Total Carbs: 34 g

     Dietary Fiber: 3 g

     Sugars: 13.3 g

Protein: 8.8 g

Vitamin A: 6.7 %

Vitamin C: 6.7 %

Calcium: 8 %

Iron: 14.7 %

Oats (Source: Natural Hone and Garden)
- Lowers cholesterol
- Boosts immune system
- Special antioxidants for heart protection
- Stabilizes blood sugar
- Lowers risk of diabetes
- Prevents breast cancer

Molasses (Source: The Juicing Bible)
- Rich in iron, 6 of the B vitamins, calcium, phosphorous, and potassium

Cinnamon (Source: The Juicing Bible)

- Antimicrobial

- Promotes digestion

- Relieves nausea, vomiting, and diarrhea

- Helps body use insulin more efficiently

- Antioxidant

Dark Chocolate (Source: Cleveland Clinic)
- Antioxidants
- Flavonoids
- Flavanols which lower blood pressure, increase blood flow to brain and hear, and reduce risk of blood clots

SUPER Juice... Inspired by Rhubarb Crisp

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It all started late one night when I stumbled upon a movie titled Fat, Sick, and Nearly Dead on Netflix.  Being the nutrition freak I am I was glued to the movie from start to finish.  Before watching, I had heard a little bit about juicing and green drinks here and there.  I had made a few smoothies with spinach, but I'd never really gotten into the whole juicing thing. 

After doing a little more research about the nutritional benefits of juicing and picking up a book at the library called The Juicing Bible, I had to get myself a juicer.  There are a lot of different juicers out there and the prices range from about $30 to $100 or more.  Of course, being the poor college student that I am, I went for the $30 juicer and hoped for the best.  Turns out it works great!  It might not be as efficient as a more expensive juicer, but for a beginner like me it works just fine. 

In the movie, the guy went on a two month juicing fast, lost a ton of weight, and got rid of almost all his medications for his various illnesses.  It was such a success story they now have juicing plans on their website for others to follow.  I won't go into all the benefits of juicing or what it exactly does for your body today for times sake, but I encourage you to do a little of your own researching.

Not being worried about losing weight, I decided to just start incorporating1-2 juices a day in my diet for the extra nutrients.  So far I've tried a few different juices, but the one I am going to share with you today is one of my favorites.  I got my inspiration for this juice from one of my favorite summer time desserts...rhubarb crisp.  Yummy! 

SUPER JUICE

The color of this is a little deceiving...  It tastes way better than it looks I promise! 

Ingredients:

1/2 cup Rhubarb (Special thanks to the Karsten family for the fresh rhubarb!)

1 medium Apple

1 cup Spinach

1/2 a Cucumber (or another cup of spinach)

2 medium Carrots

1 cm Ginger root

1/2 tsp Ground cinnamon

Dash nutmeg

1/3-1/2 scoop Vanilla Protein powder (optional)

Looks like a lot of food for one snack huh?  You lose a lot of the bulk in the juicing process though.  However, don't worry about being wasteful!  You can save the pulp to sneak in other recipes for a nutritional boost. Hopefully I will be posting some ways to do that soon. :)

 

Directions:

1. Prepare rhubarb, apple, spinach, cucumber, carrots, and ginger for the juicer.

2. Juice the ingredients listed in step 1.

3. Add cinnamon, nutmeg, and protein powder to the juice and mix well.  I like to shake mine in a closed container with some ice.

4. Serve immediately to get the most out of the micronutrients in the juice (they tend to lose their potency once exposed to light and air).  You can add additional water to the juice if you want to thin it out a little.  I usually add 1/2-1 cup of water to mine with some ice to make it super cold.

 

OR

 

Alternate Directions:

1. Prepare all ingredients for blending.  Chop the bigger ingredients into 1-2 inch chunks so they blend better.

2. Blend everything except cinnamon, nutmeg, and protein powder in a high speed blender.

3. Strain the juice from the pulp with a small holed colander or cheesecloth.  Make sure to really squeeze the pulp dry to get all the juice out.

4. Add the cinnamon, nutmeg, and protein powder to the juice and mix well.

5. Serve immediately with ice and additional water if you want.

 

Makes 1 large cup of juice.

 

Nutrition Facts:

I can't exactly calculate the nutrition facts for the juice due to all the pulp lost in the juicing.  I can assure you though that this is one of the healthiest juices you will ever drink!  Your body will thank you I promise. :)

 

Here's a quick list of the benefits of juicing these ingredients:

Cinnamon

- Antimicrobial

- Promotes digestion

- Relieves nausea, vomiting, and diarrhea

- Helps body use insulin more efficiently

- Antioxidant

 

Ginger

- Anti-nausea

- Relieves headaches and arthritis

- Anti-inflammatory

- Circulatory stimulant

- Guards against blood clots

- Prevents vomiting

- Antioxidant

- Increases nutrient absorption

- Increases action of gall bladder

- Protects liver from toxins

- Prevents formation of ulcers

 

Nutmeg

- Anti-inflammatory

- Digestive stimulant

- Helps with colic, diarrhea, flatulence, nausea, vomiting, muscle tension

 

Apple

- Helps cleanse the body

- Aids in digestion

- Good source of vitamin A, C, and B

- High in pectin which helps lower cholesterol and prevent colon cancer

- High in boron which helps prevent calcium loss that leads to osteoporosis and stimulates electrical activity of the brain which increases the ability to work quickly and efficiently

 

Rhubarb

- High in potassium, iron, and surprisingly calcium

 

Carrots

- Antioxidant

- Anti-cancer

- Artery protecting

- Immune boosting

- Anti-bacterial

- Lowers blood cholesterol

- Prevents constipation

- Rich in vitamin A, B, and C, iron, calcium, and potassium

- Cleansing effect on the liver and digestive system

- Help prevent kidney stones

- Relieves arthritis and gout

- Enhance mental functioning

 

Cucumber

- Moderate source of vitamin A, iron, and potassium

- Contains sterols which help reduce cholesterol

 

Spinach

- Anti-cancer

- Helps memory

- Antioxidant

- Anti-cataracts

- Anti-anemia

- Promotes healing

- Good source of choline which helps brain functioning

- Good source of folic acid which is great for pregnant women and helps protect our heart

- High in vitamin E, C, and A, calcium, iron, protein, and potassium

 

Ok that wasn't so quick, but the list of health benefits I found in The Juicing Bible was pretty extensive compared to this!

 

The Healthiest Fudge You'll Ever Eat!

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Get your taste buds ready!  This is the healthiest fudge you'll ever eat and better yet it doesn't even taste healthy!  How much better can it get!?!?  I was so excited with the turn out of this recipe I just about gobbled the whole batch up in one sitting.  Whoops... :P I couldn't get over how good it was without all the additional added sugar of regular fudge.  Plus it's super easy to make and packed with nutrition.  If you missed my last post about sesame seeds (Rhubarb Bars), I suggest you go check it out to learn more about their health benefits.  Who would've thought those pointless little seeds on top of your bun would be good for you?

Cut this fudge into small squares to eat as you please or cut  it up into small cubes to resemble "brownie" bites in your favorite DQ Blizzard.  Pair them with my healthy cookie dough and you've got one nutritious-n-delicious treat!  Yum!

SESAME FUDGE

Ingredients:

1/4 cup Raw sesame seeds

2 tbsp Honey or agave

2 tbsp Unsweetened cocoa powder

2 tbsp PB2 (or another tbsp or so of cocoa)

Directions:

1. Grind the seeds in a small magic bullet cup until they start to turn into a peanut butter like texture.  If you don't have a little bullet cup, you will probably have to double, triple, or even quadruple this recipe to get it to work in a food processor or blender because it is such a small amount.

2. Add the honey, cocoa, and PB2 and mash with a fork until well combined.

3. Mold into a square on a piece of aluminum foil and place in the fridge until desired firmness is reached.

4. Cut into squares to nibble on or cut into little cubes to add to frozen yogurt as little "brownie" pieces.

Makes 6 servings.

Nutrition Facts:

Calories: 66

Total Fat: 3.4 g

     Sat. Fat: 0.4 g

Cholesterol: 0 mg

Sodium: 15.7 mg

Potassium: 26.7 mg

Total Carbs: 8.8 g

     Dietary Fiber: 1.3 g

     Sugars: 5.5 g

Protein: 2.2 g

Vitamin A: 0 %

Vitamin C: 0 %

Calcium: 6.2 %

Iron: 5.5 %

Question of the day:
What dessert would you like to see made healthy?
I love puppy chow (aka muddy buddies) and would love to make a healthy version of it someday.  I've tried a recipe I found on Pintrest one day for low calorie puppy chow, but it just wasn't the same.

Peach Parfait: Breakfast or Dessert? You Decide!

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For some reason I'm not in the mood to blab on and on about the recipe I am about to share with you today...I guess the cat got my tongue!  Ha.  Bad joke...I know.  Like I said, for some reason I have some sort of writer's block today... Lucky you! You don't have to listen to (or rather read) what I have to say and can get straight to the cookin'!  Ready? Set. GO!

PEACH PARFAIT

(Healthy enough for breakfast and yet indulgent enough for dessert!)

Ingredients:

1/4 cup Quinoa, uncooked

1/2 cup water

1 medium Peach, peeled and sliced thinly

1 packet Stevia

Sprinkle of cinnamon

1/2 cup Water

1/4-1/2 tsp Guar gum (or about 1/2 tbsp cornstarch or omit entirely)

1/2 tbsp Honey

1 tsp Coconut oil (or Canola oil)

1/2 tsp Vanilla

Dash of cinnamon

6 oz Lowfat vanilla yogurt or even vanilla frozen yogurt

Directions:

1. Add quinoa and 1/2 cup water to a small pot and bring to a boil.

2. As soon as it starts boiling reduce heat to medium-low and cover pot.  Let the quinoa cook until most of the water has been absorbed (15-20 minutes) and make sure to stir it occasionally. 

3. Once the quinoa is cooked move it to a bowl and let cool off for a few minutes.

4. Preheat oven to 350 degrees F.

5. In the meantime, mix the peach slices, stevia, cinnamon, and water in the same pot.

6. Cook peaches over medium heat, stirring occasionally, until the liquid starts to form a syrup.  I added a little guar gum to thicken mine, but you probably don't have to.

6. While the peaches are cooking, mix the quinoa with the honey, oil, vanilla, and a little more cinnamon.

7. Spread the quinoa out on a piece of foil on a cookie sheet.

8. Bake quinoa for 5-10 minutes and remove to stir.  Continue to bake quinoa in 5-10 minute intervals until it starts to brown.

9. Let quinoa cool before serving.

10.  Once the peaches are cooked, pour them into a new container and place in the fridge until completely cooled.

11. After cooling, layer the peaches, yogurt, and quinoa in small jar or two small bowls.  Enjoy!

Makes 1 large serving or 2 small servings.

Nutrition Facts:

Large Serving                                          Small Serving

Calories: 366                                           Calories: 183

Total Fat: 7.9 g                                        Total Fat: 4 g

     Sat. Fat: 4 g                                        Sat. Fat: 2 g

     Mono Fat: 0.3 g                                  Mono. Fat: 0.2 g

Cholesterol: 5 mg                                    Cholesterol: 2.5 mg

Sodium: 81.3 mg                                     Sodium: 40.6 mg

Potassium: 422 mg                                  Potassium: 211 mg

Total Carbs: 65.6 g                                  Total Carbs: 32.8 g

     Dietary Fiber: 7.6 g                                 Dietary Fiber: 3.8 g

     Sugars: 30.2 (All natural sugars!)           Sugars: 15.1 g

Protein: 10.9 g                                         Protein: 5.5 g

Vitamin A: 21.1 %                                  Vitamin A: 10.5 %

Vitamin C: 11.5 %                                  Vitamin C: 5.8 %

Calcium: 21.4 %                                      Calcium: 10.7 %

Iron: 17.4 %                                             Iron: 8.7%