For a lighter alternative to traditional pumpkin pie, try this deliciously easy mousse. From The Kitchens of The Food Channel.

Prep Time: 5 minutes
Cook Time: 1 hour
Serves: 5

Ingredients
1 package (4-serving size) sugar free fat free instant vanilla pudding
1 teaspoon McCormick Cinnamon, Ground
1/2 teaspoon McCormick Ginger, Ground
1 cup cold milk
1 cup canned pumpkin
1 1/2 cups thawed reduced fat whipped topping, divided
5 toasted pecan halves (optional)

Preparation
1. Mix pudding mix, cinnamon and ginger in large bowl. Add milk and pumpkin; beat with wire whisk 2 minutes or until well blended. Gently stir in 1 cup of the whipped topping. Spoon mousse into serving bowl or 5 dessert glasses.

2. Refrigerate at least 1 hour to blend flavors. Just before serving, garnish with remaining 1/2 cup whipped topping. Garnish with pecan halves, if desired.

Nutrition Information (per serving): Calories: 104, Fat: 4 g, Carbohydrates: 15 g, Cholesterol: 4 mg, Sodium: 233 mg, Fiber: 2 g, Protein: 2 g.

Recipe courtesy of McCormick

[Reprinted with permission]

[Photo Credit: David Nehmer, FoodChannel.com]

Looking for more pumpkin recipes? Check these out!

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I love almost-anything pumpkin so much, I even drink Pumpkin Spice tea this time of year in my festive mug! It’s perfect on a chilly day. While I was sipping on it, I came across a bunch of healthy pumpkin recipes. Hopefully, there’s not a pumpkin shortage where you live and you can enjoy some of these goodies.

• Chocolate Pumpkin Loaf – Gluten-Free is Life

• Marbled Pumpkin Cheesecake — American Council on Exercise

• Crustless Pumpkin Pie — One Day at a Time

• Pumpkin Cranberry Oat Bars — Finding Radiance

• Pumpkin Soup — Fitness & Spice

• Cheese Ravioli with Pumpkin Sauce — Meal Makeover Moms

• Pumpkin Muffin Tops — Kim Bensen

• Pumpkin Oatmeal Pancake — Kath Eats

• Light Pumpkin Bread — Cooking Light

• Healthy Pumpkin Butter — Danica’s Daily

With all these recipes, you can have pumpkin for breakfast, lunch, dinner, and dessert!

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This yummy dessert recipe is from Fitness Magazine where I just found out October is National Dessert Month. Who knew there was such a thing?

You don’t have to look farther than your kitchen cabinets to make this sweet and simple dessert. It’s perfect in the fall after a day of apple picking.

Ingredients
Nonstick cooking spray
12  ounce caramel ice cream topping
1/2  cup peanut butter
1/2  cup water
2 1/2  pounds cooking apples (such as Granny Smith), peeled, cored and sliced into 1/2-inch-thick wedges
Vanilla ice cream

Directions
Coat the inside of a 3-1/2- or 4-quart slow cooker with cooking spray. Add caramel, peanut butter, and water; whisk until smooth. Add apples; stir to coat. Cover. Cook on low heat for 3 to 4 hours. Serve topped with ice cream, if desired.

Makes: 8-10 servings

Nutrition facts per serving:
297 calories
4g protein
53g carbohydrate
8g fat (2g saturated)
5g fiber

[Re-printed with permission]

See more healthy recipes from Fitness Magazine here.

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Rich, earthy flavors make this quick-cooking soup a welcome treat after a day outdoors. Prep tip: Make ahead and reheat, or prepare ingredients the night before and toss in a pot at the end of the day for asatisfying soup in 15 minutes. Serving tip: Serve with whole-grain cornbread and hot green tea.

Recipe courtesy of Delicious Living magazine.
Ingredients:
4 cups low-sodium mushroom or vegetable stock or broth
1 4- to 6-inch piece kombu (a dried sea vegetable)
1 tablespoon minced fresh ginger
1 tablespoon miso
1 tablespoon low-sodium soy sauce
3 cups sliced fresh or rehydrated shiitake mushrooms (about 8 ounces), stems removed
4 green onions, sliced
¾ cup sliced celery
1 4- to 5-ounce package baby spinach leaves
1 15-ounce can black beans, drained and rinsed

Directions:
Combine stock or broth, kombu, ginger, miso, and soy sauce in a Dutch oven or large pot. Bring to a boil, reduce heat, and simmer, covered, for 10 minutes.

Add mushrooms, onions, celery, and spinach. Cover and simmer for about 3 minutes. Meanwhile, mash black beans with a fork or potato masher. Add to pot and simmer for 2 minutes more or until heated through. Remove kombu before serving.

Serves 4

PER SERVING: 203 cal, 3% fat cal, 1g fat, 0g sat fat, 0mg chol, 9g protein, 35g carb, 9g fiber, 794mg sodium

[Reprinted with permission]

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Mmmm… fresh tomatoes and basil go so well together, especially when the tomatoes look this good! Grab a quality baguette, some garlic, lemon juice, and olive oil and you’re pretty much set. This gourmet, but simple recipe comes to us courtesy of the fabulous blog, Summer Tomato.  (Thanks!)

Ingredients:
2 c. diced summer tomatoes
1 clove garlic, worked through garlic press
1/4 c. good quality extra-virgin olive oil
juice of half lemon
8-10 basil leaves, sliced into ribbons
paprika, to taste (optional)
good sea salt, to taste
red bell pepper, fire roasted (optional)
splash of balsamic vinegar (optional)
sour baguette, sliced into 1/2 in. discs at an angle

Directions:
If you are roasting a pepper, start by turning on a burner and placing the pepper on top. Blacken the skin evenly by using tongs to turn periodically. When the pepper is completely blackened, remove from flame and allow to cool. Scrape off blackened skin with a dull knife or fork, remove seeds, dice and set aside.

In the meantime preheat oven to 325 F and slice bread.

Combine first 9 ingredients in a mixing bowl. Some people add sugar, but I prefer to add a splash of balsamic vinegar if I want a little more sweetness. Paprika is also optional, but I find it adds a nice, subtle complexity. Don’t be shy with your sea salt in this recipe. Allow mixture to marinate briefly, stirring occasionally.

Next brush your baguette slices on one side with olive oil and place in warm oven. Toast for 6-10 minutes. Monitor carefully and do not allow to burn.

Place baguette slices on your serving plate and heap marinated tomatoes on top. Add extra small spoonfuls of juice on top of the mixture to add flavor and soften bread.

Serve immediately and crack the champagne.

[Re-printed with permission]

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This recipe for Banana Pancakes with Walnut Honey comes to us courtesy of the new Flat Belly Diet Cookbook (thanks!)

Who needs syrup? Honey and walnuts make the perfect sweet and crunchy topping for these sensational pancakes.

20 minutes
4 servings (3 pancakes each)
425 calories
MUFA : Walnuts

Flat Belly Diet! Easy Pancake Mix
1 ½ cups all purpose flour
1 ½ cups whole wheat pastry flour
6 tablespoons yellow cornmeal
1 tablespoon baking powder
½ teaspoon sale

1. Combine ingredients in a bowl and mix well.

Pancakes
1 1/3 cups Flat Belly Diet! Easy Pancake Mix
¼ teaspoon ground cinnamon
1 cup low fat buttermilk
¼ cup water
1 egg
1 tablespoon canola oil
1 teaspoon vanilla extract
1 large banana, halved lengthwise and cut into thin slices
½ cup fresh raspberries

Walnut Honey
½ cup walnuts, chopped
1/3 cup honey
1 tablespoon water

1. To prepare the pancakes: Combine the pancake mix and cinnamon in a large bowl. Combine the buttermilk, water, egg, oil and vanilla extract in a separate bowl. Whisk into the pancake mix and stir until smooth. Fold in the banana. Set aside.

2. To prepare the walnut honey: Combine the walnuts, honey, and water in a small bowl.

3. Coat a large nonstick skillet with cooking spray and set over medium heat. Add the pancake batter in scant ¼ cupfuls and cook, in batches, for about 2 minutes or until the pancakes have puffed and the undersides are lightly browned. Turn the pancakes and cook for about 2 minutes longer or until lightly browned. Serve with the walnut honey and raspberries.

Nutrition per Serving: 425 calories, 10 g protein, 67 g carbohydrates, 15 g fat, 2 g saturated fat, 55 mg cholesterol, 387 mg sodium, 5 g fiber

[Re-printed with permission]

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Okay, so maybe it’s not exactly Greek guacamole… but this recipe does include some Chobani Greek style yogurt. Try it to add some calcium and protein to your guac. Thanks for the recipe, Chobani.

Ingredients
1 cup Chobani Greek style yogurt
1 avocado (125 g)
½ teaspoon cumin
2 Tablespoons chopped cilantro
1 teaspoon chopped jalapeno
1 Tablespoon chopped garlic
2 teaspoons lime juice

Directions
Mash avocado pulp. Add yogurt and mix well. Add remaining ingredients.

Can be chunky or smooth. Adjust the “heat” with the jalapeno.

Serve with Pita chips for a “Greek” twist!

[Re-printed with permission]

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Oh, man! Have you checked out the mouthwatering recipes at The Healthy Irishman yet? The pictures are gorgeous, the ingredients are fresh, and the healthy dishes are all created by esteemed chef, Gavan Murphy. This is one of the many recipes that caught my eye. Here’s what Gavan has to say about his Healthy Potato Salad:

This is potato salad my way. That means no mayo. Instead I use whole grain mustard dressing mixed with fresh herbs to dress the potatoes which makes for a clean fresh taste that won’t weigh you down. Literally. Good news for your bikini/mankini body. Bring on summer!

RECIPE:
Serves 2

8oz baby red potatoes – halved
1 garlic clove – minced
1/2 red onion – thinly sliced
3 tbsp olive oil
2 tbsp green onion (scallions) – thinly sliced
S&P

Vinaigrette:
1 tbsp whole grain mustard
1 garlic clove – peeled & chopped
1 tbsp fresh oregano
1/2 lemon – juiced
1/2 cup olive oil
S&P to taste

Pop the mustard, garlic, lemon juice and oregano in a food processor and with the machine running drizzle in the olive oil. Taste and season with S&P. Alternatively if you haven’t got a processor, add the mustard, minced garlic, chopped oregano and lemon juice in a bowl. Stir and whisk in the olive oil to lend. Taste and season. This recipe will make more than you need for this dish so don’t add it all in at once.

DIRECTIONS:

Preheat oven 400F. Begin by tossing the potatoes in 1 tbsp olive oil, S&P and garlic. Place on a foiled oven tray in a single layer and roast for 20 minutes, approx or until cooked. Once roasted, let sit on tray for 5 minutes (they’ll be easier to peel off the foil and won’t stick). Meanwhile saute the onions in 2 tbsp on medium low heat for 20-25 minutes, stirring occasionally. You want to caramelize them and not burn them on a higher heat. By caramelizing them the natural sugar of the onions will come out and give your salad a delicious flavor. Once cooked take off the heat and let cool.

To assemble salad:
Place the potatoes, onions & scallions in a large mixing bowl. Add 1 tbsp of dressing to coat. Toss well. Taste and season with S&P. If you need more dressing go for it but keep in mind the potato salad should not be runny or drenched in dressing. A light coating is perfect.

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Thanks to eatbetteramerica for this healthy grilling recipe using foil packs – it makes cleaning up so easy!

Individual foil packets make this dish a snap to prepare. You can easily make the packets ahead of time—just refrigerate until ready to grill. From Prevention Healthy Cooking.

Prep Time:10 min
Start to Finish:35 min
Makes:4 servings

Ingredients:
4 boneless, skinless chicken breasts (about 1 1/4 lb)
2 green and/or red bell peppers, cut into strips
1 lb red potatoes, thinly sliced
1/4 cup barbecue sauce
1 tablespoon orange juice
1/4 teaspoon salt
1/4 teaspoon cracked black pepper
1/8 teaspoon ground red pepper (cayenne)

Directions:
1.Spray unheated grill rack with cooking spray. Heat coals or gas grill for direct heat.
2.Place each chicken breast in center of a 12-inch by 18-inch piece of foil. Divide bell peppers and potatoes evenly over chicken breasts.
3.In small bowl, stir together barbecue sauce, orange juice, salt, black pepper and red pepper. Evenly drizzle over chicken and vegetables.
4.Bring up 2 long sides of each piece of foil and double-fold with a 1-inch wide fold. Double-fold each end to form a packet.
5.Place packets, seam side up, on rack. Cover and grill packets 4 to 6 inches from medium heat 20 to 25 minutes or until vegetables are tender and instant-read thermometer inserted in the thickest portion of breast reads 160°F and juices run clear. Place packets on plates. Cut a large X across top of packet; fold back foil.

Nutritional Information:
1 Serving: Calories 300 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 400mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 8g); Protein 33g % Daily Value*: Vitamin A 6%; Vitamin C 50%; Calcium 6%; Iron 20% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 4 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 2 MyPyramid Servings: 4 oz-equivalents Meat & Beans, 1 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

Re-printed with permission.

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Here’s a meal you can have for breakfast, lunch, or dinner… or maybe for your Father’s Day brunch (June 21, in case you were wondering). Thanks to Maris, from In Good Taste, for sharing. Her blog always has something tasty cooking, so check it out!

Ingredients:
Olive oil flavored cooking spray
1 small onion, sliced
4 eggs, beaten
4 egg whites, beaten
1/2 cup canned or jarred artichoke hearts, chopped
1 cup fresh baby spinach leaves, washed and stems trimmed
1/4 cup freshly grated parmesan cheese
Salt & Pepper, to taste

Directions:
1. Preheat oven to 350F. In a small skillet, heat cooking spray over medium-high heat. Sautee onions until they’ve started to caramelize into a deep, golden-brown color. Once they’e achieved desired doneness, remove from heat and set aside.

2. In a separate bowl, combine eggs and egg whites. Beat lightly until eggs are fully combined. Stir spinach, artichoke hearts, onions and half of the cheese into the egg mixture until all ingredients are blended.

3. Pour egg mixture into a 10″ cast iron skillet coated with olive oil or PAM spray (I used PAM spray to cut down on the oil and keep the recipe a little bit lighter).

4. Place skillet on stovetop over medium high heat and cook until the bottom of the fritatta has set but the top is still jiggly. Top with remaining parmesan cheese. Place in oven, and bake for about 20-25 minute or until fritatta is set and begins to brown.

Serves: 4

Calories: 170
Fat: 9 g.
Fiber: 2 g.
WW Points: 4 per serving

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