0 Gluten Free Pumpkin Pie

UPDATED! 10/09/12

Adapted from this recipe, found here.

For a 9"x13" dish, use the recipe below. For Pie Pans, use the recipe all the way at the bottom!

Ingredients:

Crust:
1 c Oats*
1 c Almond Flour/Meal
1/2 c Organic Sugar
1/2 c Coconut Oil
1 Egg or 2 Egg Whites

Pie Filling:
1 1/2 c Pumpkin Puree
2c Almond Milk
2 tsp Cinnamon
A pinch of Salt
2 Packets Setvia
2 Eggs, beaten OR 1/2 c Egg Whites (use egg whites for less calories)
1/4 tsp Nutmeg or Pumpkin Pie Spice (add more if you like it "spicey"... i hate when there's too much nutmeg!)
1-2 scoops Whey Protein/Vanilla Protein Powder OR Vanilla Casein (I used Perfect Fit Protein Powder)
Pecans or walnuts, chopped (optional) -leave out for less fat & calories.

Directions:

Preheat oven to 350 degrees F.

Combine the first 3 ingredients of the Crust into a large bowl. Combine with a whisk. Add your coconut oil (melted or non...it will melt with the heat of your hands anyways) and need into a crumbly crust mixture.
Press tightly onto the bottom of a 9x13" glass Pyrex Dish.

Bake at 350 degrees for 12-15 minutes to set, then remove from oven.

Next, bring your almond milk to a boil in a small pot. Stir in your cinnamon, salt & nutmeg (or pumpkin pie spice).

In a large bowl, add your pumpkin puree & pour in the almond milk mixture. Add your eggs/egg whites.
Whisk together and continue by adding in your protein powder & stevia.
Mixture will thicken upon whisking!

Pour  your pumpkin pie filling on top of your crust, sprinkle with your pecans or walnuts (optional) and bake for 30 minutes at 350.

Allow to cool for 25 minutes & REFRIGERATE for 1-2 hours.
I refrigerated mine overnight.

*If you are low carb, reduce the oats to 1/2 c and increase the almond meal to 1 1/2 c.

Serving Size: 1 square slice
Makes 15 slices, or 30 if you make them even smaller!
*This recipe has been designed, measured, concocted & created by ME* 



Recipe for a traditional Pie Pan:

Crust:
3/4 c Oats*
3/4 c Almond Flour/Meal
1/4 c Organic Sugar
1/4 c Coconut Oil
1 Egg or 2 Egg Whites

Pie Filling:
3/4 c Pumpkin Puree
1 c Almond Milk
1 tsp Cinnamon
A pinch of Salt
2 Packets Setvia
2 Eggs, beaten OR 1/2 c Egg Whites (use egg whites for less calories)
1/4 tsp Nutmeg or Pumpkin Pie Spice (add more if you like it "spicey"... i hate when there's too much nutmeg!)
1-2 scoops Whey Protein/Vanilla Protein Powder OR Vanilla Casein (I used Perfect Fit Protein Powder)
Pecans or walnuts, chopped (optional) -leave out for less fat & calories.


Directions:


Preheat oven to 350 degrees F.

Combine the first 3 ingredients of the Crust into a large bowl. Combine with a whisk. Add your coconut oil (melted or non...it will melt with the heat of your hands anyways) and need into a crumbly crust mixture.
Press tightly onto the bottom of a 9x13" glass Pyrex Dish.

Bake at 350 degrees for 12-15 minutes to set, then remove from oven.

Next, bring your almond milk to a boil in a small pot. Stir in your cinnamon, salt & nutmeg (or pumpkin pie spice).

In a large bowl, add your pumpkin puree & pour in the almond milk mixture. Add your eggs/egg whites.
Whisk together and continue by adding in your protein powder & stevia.
Mixture will thicken upon whisking!

Pour  your pumpkin pie filling on top of your crust, sprinkle with your pecans or walnuts (optional) and bake for 30 minutes at 350.

Allow to cool for 25 minutes & REFRIGERATE for 1-2 hours.
I refrigerated mine overnight.

*If you are low carb, reduce the oats to 1/2 c and increase the almond meal to 1 1/2 c.


*This recipe has been designed, measured, concocted & created by ME* 


Will you make this for those cozy fall nights? Let me know what you think!
-skinnyfitchick

0 Chicken Ranch Salad

Serving Size: 2 oz
Servings per recipe: 6
69 calories per 2 oz Serving

Ingredients:

1/8 c Milk
1 10 oz can of chicken breast
2 Tbsp Greek Yogurt/ Organic Yogurt, plain
1/8 c Fat Free Cottage Cheese
2 Tbsp Hidden Valley Ranch Salad Dressing Mix

Combine all ingredients in a small bowl.
Add onto lettuce for Chicken Ranch Lettuce Wraps or fill into a pita pocket with spinach!

*This recipe has been designed, measured, concocted & created by ME*

0 Homemade Trail Mix

Makes 28 servings

Serving Size: 1/2

Ingredients:

2 c Chopped Walnuts

1 c California Golden Raisins

1 2/3 c Almonds, slivered sliced or whole

1 c Dried Cranberries with Pomegranate

2c Cashews

3 c Unsalted Dry Roasted Peanuts

1/2 c Raw Sunflower Seeds

1 c Dried Pineapple, Mango & Papaya Fruit Mix, chopped into small pieces

2 c Unsweetened Shredded Coconut (or homemade toasted coconut shreds)

Divide all ingredients equally into 14 sandwich zip-lock bags, 1 c per bag. 

**Remember that 1 serving is only 1/2 c, 1/2 of your baggie!

*This recipe has been designed, measured, concocted & created by ME*

0 Skinny Meatloaf

Adapted from Jamie Eason's Meatloaf Recipe

Serving size: 2 1" Slices

Servings Per Recipe: 4

1/4 c Quick Cooking Oats*

1 lb (20 oz) Ground Turkey (93 % lean)

1 tsp Capers (optional)

1/4 c Natural Tomato Ketchup (no high fructose corn syrup)

3 Tbsp Egg Whites (Carton Egg Whites) OR 1 whole egg

1/4c Fat Free Less Sodium Chicken Broth

1 tsp Garlic Powder

1 tsp Cumin

2 Tbsp Italian Seasoning or Oregano

1/2 tsp Cayenne Pepper (optional)

1/4 c Dried Onion Flakes

Directions: 

Preheat oven to 325 degrees F. Spray a loaf pan with nonstick cooking spray.

Mix all ingredients by hand in a large bowl. Mold into a loaf in your loaf pan & bake for 1 hour. Top with ketchup and bake for 10-15 minutes longer.

Cool slightly and cut into 1" slices.

*if mixture is too wet increase your oats to 1/2c.

*This recipe has been designed, measured, concocted & created by ME*

0 Turkey Lettuce Wraps

Ingredients:

1 lb Ground Turkey 93% lean (20 oz)
2 Chopped Zucchinis
1 tsp Cumin
1 tsp Paprika
1/2 tsp Cayenne Pepper (optional)...feel free to add more if you like the heat!
1/2 c Chopped Onions
1 pinch of Salt
Lettuce Leaves

Serving size: 4 oz- approximately 2 lettuce wraps
Serves: approximately 8

Directions:

Start by caramelizing the onions & cooking the zucchini in a small pan. In a separate pan, brown your ground turkey & drain the fat.

Add the cumin, paprika, cayenne pepper to the ground turkey. Combine the onions and zucchini to your turkey mixture.

Add 2 oz turkey mixture to each lettuce wrap.
Enjoy!

*This recipe has been designed, measured, concocted & created by ME*

0 Skinny Turkey Burgers

Adapted from Jamie Eason's Turkey Burgers

116 calories per burger

Ingredients:

1 lb Ground Turkey 93% fat free (20 oz)
2 or 3 peeled & grated Zucchinis
1 1" cube of Feta
1 c Chopped Spinach
1 tsp Garlic Powder
3 tsp Italian Seasoning
1 tsp Pepper
1/2 tsp Cayenne Pepper

Set broiler to 500 degrees F.

Line a baking sheet with nonstick foil OR spray your foil with nonstick spray (trust me!)
Combine all ingredients in a large bowl.
Mold mixture into 8 4oz patties or 4 8oz burgers.
Mixture will be very moist!

Broil for 10 minutes on each side. Enjoy!

*This recipe has been designed, measured, concocted & created by ME*

0 Banana Coconut Smoothie

Ingredients:

1 banana
1.5 c Coconut Milk

Blend & enjoy!
You may add ice cubes to chill your smoothie.
Please blend with caution!

*This recipe has been designed, measured, concocted & created by ME*

0 Avocado Sauce

Ingredients:

1/2 of an Avocado
1 c Greek Yogurt

Mix ingredients in a blender. Feel free to spicen up this sauce with 1 tsp or more of Sriracha Hot Sauce.

0 Basic Coconut Pancakes

Ingredients:

2 tbsp Coconut Flour
1/4 tsp Baking Powder
1/4 tsp Baking Soda
1/4 c Egg Whites OR 1 Whole Egg
1-2 Packets Stevia or Truvia (optional)

Directions:


Combine all ingredients in a small bowl and cook just like regular pancakes, making sure to spread batter around to form a circle shape. Batter will be slightly thick but should not be lumpy. Add more egg whites or water to thin out.

Top your pancakes with sliced bananas, PB2 or sugar-free syrup!


*This recipe has been designed, measured, concocted & created by ME* 

0 Basic Almond Pancakes

Yield: 2, 4-inch pancakes

Ingredients:

1/4 c Almond Meal
1/2 tsp Baking Soda
1/4 c carton egg whites or 1 egg
1 Packet Stevia or Truvia (optional)

Directions:

Combine all ingredients and ladle onto your griddle and cook like regular pancakes!
Battery will be runny, this is the consistency you want!

Top your pancakes with sliced bananas, coconut whipped cream, PB2 or sugar-free syrup!

*This recipe has been designed, measured, concocted & created by ME* 

0 Tuna Boats

Here's a simple & delicious meal you can make for lunch if you're pressed on time or you just don't feel like making a huge meal!

Makes 8 Tuna Boats

Serves 2-3

39 Calories Each

Ingredients:

2 Hard Boiled Eggs OR the whites only (will count in less caloric intake)
1 4oz Can of Tuna, Chunk Light, in water
1 tsp Honey Mustard + more to taste
1/4c Fat Free Cottage Cheese
8 Lettuce Leaves (I used Romaine)

Combine all ingredients (except the lettuce leaves) in a small bowl.
Divide evenly between 8 lettuce leaves.

Serve with a side of avocado & top with Sriracha, if desired!
So Simple!

*This recipe has been designed, measured, concocted & created by ME* 

0 Strawberry Chocolate Chip Protein Muffins

Preheat oven to 365 degrees.

Ingredients:

2 Scoops Strawberry Muscle Milk Light Protein Powder (or any vanilla, strawberry or chocolate whey)
1 Tbsp Brown rice Protein Powder
1 Tbsp Cornstarch or any flour you have on hand (I used Sweet Rice Flour)
1/4 C Oat Flour (grind oats into flour using a blender)
2 Eggs OR 1/4 C Egg Whites
1 Banana, mashed OR 1/4 C Applesauce
1/2 tsp Baking Powder
2 Tbsp PB2, Powdered Peanut Butter (keep powdered)
1/2 C Semi Sweet Morsels (minis)
3 Tbsp Hemp Seeds (optional)

Combine all ingredients (except for the chocolate chips & hemp seeds) together using an electric mixer.
Carefully fold in the chocolate chips & hemp seeds.
Divide evenly into 8 silicone OR aluminum cupcake tins.
Bake for 15 minutes or until golden brown on top.

Each muffin is 163 Calories & contains approximately 8 grams of protein
Protein & caloric values will vary based on your brands/ingredients & your protein powder.

*This recipe has been designed, measured, concocted & created by ME* 

0 5k & A Relaxing Weekend!

I had the privilege of my amazing hubby running in the Family Fido 5k with me last Friday evening! It was a lot of fun! This was the first race we have ever run together. Unfortunately it was a run on the military base so they didnt have bibs or time trackers, but I timed myself on my Polar. I won a t-shirt (from 2010 hahaha...) for being one of the first 20 to finish! I think i finished between 7-10th.. something like that!

We even saw a rainbow before & after the race! I love the rainbows here on Guam. They are absolutely breath-taking!

I am very proud of myself & my hubby! I cannot wait for the next race :)

Hopefully it doesnt involve hills!

How was your weekend?

0 Hemp Seed Pancakes

I am aware that these pancakes dont quite look like "food porn" but they are mighty tasty!

Serving Size: 1 Six Inch Pancake

Serves: 2

Approximately 212 calories per serving.

Dry Ingredients:
1 Tbsp Sweet Rice Flour*
2 Tbsp Wheat flour
1/2 tsp Baking Soda
3 Tbsp Hemp Seeds
1 Tbsp Flaxmeal
1/4 c Oat Flour (grind up oats in a blender to make flour)

Wet Ingredients:
2 Tbsp Egg Beaters,  Egg Whites OR 1 Whole Beaten Egg
1 Tbsp Coconut Oil + more for the pan
1/4 c Almond Milk**

Directions:

Heat a griddle/pam to medium/low heat. Melt some coconut oil in the pan.
Mix your dry ingredients together in a medium bowl.
Mix your wet ingredients together in a separate small bowl.
Combine your wet & dry ingredients & ladle out onto the griddle.
Cook as you would regular pancakes, re-coating the griddle/pan as needed with more coconut oil.

Top with sliced bananas & drizzle some blue agave nectar on top for added sweetness!

*you may substitute Almond or Coconut Flour.
** you may substitute Rice or Coconut Milk.

0 Brown Rice Hemp Smoothie

Ingredients:

1 Tbsp Brown Rice Protein Powder
2 Tbsp PB2 (or other peanut butter)
1 Tbsp Hemp Seeds
1c Almond Milk
1/2c Coconut Water
1/2 of a Banana

Directions:

Blend all ingredients in a blender & enjoy!
Add a few ice cubes if your almond milk & coconut water are not refrigerated.

Enjoy!

Hemp seeds contain a great source of Omega 3 fatty acids!

0 5k Training

So I've been training pretty hard for the 5k Fido Fun Run happening this Friday, August 10th. It's taking place on the Naval Base & I am excited about running my first race here on Guam! Today I banked out the whole 3.1 miles to see what my time was at.... and let me tell you... I was SOOO proud! I finished the trial 5k (3.1 miles) in 31:28 & managed to shed 3.5 minutes off of my last 5k race time! Finished up with leg day!

Since my last race in 2010 (i know its been a long, long time...) Ive been running, training & working out in Vibram FiveFingers! They are amaze-balls... TRUST ME! I've done plenty of research on the barefoot running technology (and minimalist shoes) and these babies are the best thing you can do for your feet, besides going all out barefoot.

These are the Bikilas.

I LOVE them! I still get crazy looks (well my feet do) when i wear them and i hear people whisper "look at her shoes" but really, y'all think my Vibrams look weird when gym shoes don't even look like real feet? 

"In your typical running shoe, the heel is higher than the forefoot. In FiveFingers both the heel and forefoot lie on the same plane, so there is no cushioned heel.Humans are not meant to heel strike heavily, particularly when running." -Vibram FiveFingers

If you would like more info on the Barefoot Running Technology, check out this book!

"Although there's a LOT of science that favors walking and running barefoot over shoes, it honestly doesn't take much consideration to realize that shoes are unnatural, man-made devices that change the way we stand, walk and run. Those changes, because they are deviations away from the natural, are generally bad for the body. The more "bells-and-whistles" you put on the shoe (like motion control, arch support, toe springs, elevated heels, etc.) the further you get from natural and the more problematic they are to the body. People are throwing off their high-tech shoes and discovering that running barefoot not only feels liberating, it may actually be better for you, too!" -http://www.thebarefootbook.com/running.html

All in all, today was a pretty amazing day! I just need to refuel big time from the huge loss of calories (on an empty stomach too ...wahhh... i know thats bad!). I was exhausted today! You wanna know what got me to the gym this morning? Instagram. Dead serious. Seeing all of my followers posts motivates me to get my booty to the gym so I can achieve my goals!

What motivates you guys to get to the gym and eat clean?

<3 SkinnyFitChick

0 Diy Coconut Water, Coconut Milk & Dried Toasted Coconut

This is a tutorial on how to go from young, green coconuts to FRESH coconut water, milk & dried, toasted coconut flakes!

You will need:

5-6 Green Coconuts

Water

Blender

Truvia or Stevia Sweetener (optional)

3 Large Bowls/Tupperwear containers.

1-2 Baking sheets, preferably with lips on edges

Cheese Cloth

A large rubber band, twine or other string to tie

First, place cheesecloth over a bowl & tie the twine around to hold it in place. See photo.

This is where you will pour the coconut water. 

To begin, cut open coconuts using a Machete or pick ax. This takes some time and a lot of muscle! Please wear protective eye wear, foot wear & gloves. 

***I am not responsible for any injuries acquired while opening coconuts***

Work the machete or ax in the same direction as the coconut point. Carefully cut open the nut and immediately pour the coconut water into your cheesecloth covered bowl.

Continue this until all coconuts are emptied.

Pour your new coconut water into a pitcher or juice container & place in the fridge.

Next, take a butter knife and work the coconut meat away from the nut shell. Place the knife inbetween the meat & shell and work back and forth until all is removed. Some coconuts have a softer, slimier, egg white texture feeling skin (this is the easiest to remove but will not provide you with as much meat).

Place the meat into a separate bowl.

You will end up with this:

You will now need to remove all of the pieces of skin & nut shell that remain on the coconut meat. I find that using a vegetable peeler has worked wonders on this step!

Carefully remove all traces of skin & nut shell. Rinse in water and place in another separate bowl.

Begin by cutting down your larger coconut meat pieces and placing about 2 cups into a blender. Add 2 cups of water (add your sweetener now if you prefer) & begin pulsing for about 30-45 seconds.  

Rinse your cheesecloth and place it back onto the bowl you had the coconut water in & replace the twine.

Pour your new coconut milk into the cheesecloth covered bowl.

Repeat with the remainder of your coconut meat.

Preheat your oven to 300 degrees.

Carefully remove your twine & lift all corners of the cheesecloth up and into a sack shape. 

Make sure you have clean hands & begin to squeeze the milk from the meat & cheesecloth.

REALLY SQUEEZE!!!

Squeeze until no milk is left.

You may return this meat to the blender & add enough water to just cover the meat. Blend again.

Pour milk into a pitcher or juice jug. 

(I prefer the reusable juice jug because the milk requires shaking prior to drinking)

Preheat your oven to 275 degrees F.

Now place your freshly shredded coconut meat on your baking pans & be sure to spread it evenly. 

I used 2 pans. If the layer is too thick it will not dry evenly.

Put the pans into the oven for  approximately 30-45 minutes.

Check the coconut every 10 minutes and touch to see if its drying out. Once the top layer is all dry, carefully stir the coconut with a spatula to dry the opposite side of the flakes. 

Return to oven.

Remember to check after 10 more minutes.

If you do not want your coconut to be toasted, make sure you check every 5 minutes to ensure non-toasting.

If you would like it slightly toasted, leave it in longer until it reaches a nice golden brown!

Remove from oven & let cool.

Once cool, transfer your new freshly dried coconut flakes to a Zip-lock bag or a resealable Tupperware container!

***If you want to shred & dry coconut meat without making coconut milk, just slice the meat into small pieces and place it into a blender until you get the consistency & right size pieces you would like. Adding a little water will help otherwise you may get coconut butter! :)

SKINNY FIT CHICK TIP: The coconut milk will separate during sitting, so just stir, shake or re-blend the coconut milk before use!

Use coconut milk in overnight oats recipes, smoothies, cereal or just have a refreshing glass by itself!

Use coconut flakes for overnight oats, atop cereal or yogurt OR add to smoothies or homemade granola bars!
#skinnyfitchickblog

ENJOY!

*This recipe has been designed, measured, concocted & created by ME*

0 Asian Lettuce Wraps

Ingredients:

1 lb Ground Pork, Turkey or Chicken
3 Tbsp Soy Sauce or Apple Cider Vinegar
2 Tbsp Sriracha
1/4 c Terryaki Sauce
1 Tbsp Sesame Seeds
1/4 c Diced Peanuts + an extra handful to garnish
4 Tbsp PB2 (left in powdered form)*
1" Freshly Grated Ginger
1 Onion, diced
1 Zucchini, diced
2 tsp Greek yogurt
1 Tbsp Chopped Garlic
Coconut Oil**
Lettuce Leaves of your choice. (I used Romaine)

*If you dont have any PB2 substitute 2 heaping tbsps of peanut butter.
** for sauteing the onions and zucchini

Directions:

Begin sauteing your onions and zucchini in a small pan with coconut oil (enough to cover the bottom of the pan).
Brown your choice of ground meat in a large pan. Drain the fat.
In a large bowl, combine the Soy Sauce, Sriracha, Terryaki, Sesame Seeds, Peanuts (chopped), PB2/Peanut Butter, Ginger & Greek Yogurt together with a whisk.
Combine your sauteed onions and zucchini together with your ground meat in the large skillet & pour in the sauce.
Heat on low/medium for an additional 5-10 minutes to incorporate.

Add 1-2 tbsp to each lettuce leaf. Garnish with peanuts.

Serving Size: 2-3 Wraps
Servings per recipe: approximately 30 ( if proportioned to 1-2 Tbsp per wrap)

One wrap is approximately 68 calories per wrap based on 30 servings (your meat & veggie mixture divided into 30 portions).
If you add more to your wrap your calorie intake per wrap will increase!
For 15 servings (your meat & veggie mixture divided into 15 portions) there are 136 calories etc etc.


Let me know if you have any questions!!!