Lean Bodies - Amy Perez

I made this last week and my family was sold on it My husband loves pumpkin pie. In fact, I know he likes to have one pie all to himself at Thanksgiving. This recipe is not only perfect for re-feeds, its also a great alternative to the traditional pumpkin pie because it tastes ‘real’ (in my husbands words). When used with my fat-free pie crust, you have a slice for around 130 calories versus 320 calories (give or take).
Not that there is much to show in the video, I still decided to video it. I had a little helper this time

For Crust
1 cup all purpose flour (could use whole wheat)
4 Tbsp fat free margarine spread
¾ tsp salt
2 Tbsp cold water

For Filling
One 15-oz. can pure pumpkin (NOT pumpkin pie filling)
One 12-oz. can evaporated fat-free milk
3/4 cup Splenda, or 10-12 packets of splenda (I will be trying this with Stevia next time)
2 egg whites
1/4 cup sugar-free maple syrup (Davinci’s is what I used)
1 tbsp. pumpkin pie spice
1/2 tsp. cinnamon
1/8 tsp. salt

Directions:
Preheat oven to 350 degrees. In a bowl mix all of the pie crust ingredients with a fork, Stir until mixed well. Roll it on between wax paper with flour. In an oven-safe 9-inch pie dish, press it into the edges and up along the sides of the dish. Set aside. In a large bowl, combine all ingredients for the filling. Mix well. Pour mixture into pie crust. Bake pie in the oven for 45 minutes, and then remove it and allow to cool. Chill in the fridge for several hours (for best results, chill overnight). MAKES 8 SERVINGS
Nutritional Information: per slice
Calories: 122 Fat: .2 g Carbohydrate: 24 g Protein: 4.8 g

This is perfect for the pumpkin cookies. Not too sweet and very easy to make

Ingredients
1 oz (28g) fat free cream cheese
¼ cup (50g) SF FF cheesecake pudding (prepared)
Splenda optional

Directions:

• First make pudding mix as directed on box using fat-free milk. Chill
• Take cream cheese along with pudding mix and whip it in bullet/blender
• Spread on cookies

Nutritional Information: entire batch (enough for about 6 cookies)
Calories: 65 Fat: 0 g Carbohydrate: 8.25 g Protein: 6 g

It’s almost that time of year, and although I am not a big pumpkin fan, everyone else around here seems to be I hope to post a few more pumpkin recipes over the next couple of days.
This great thing about this recipe is that it is considered ‘on plan’ with Erik and Noel’s nutrition programs :clap: you may have to modify it based on your own needs/requirements. This recipe will work perfectly if your program calls for 6 egg whites, 40g oats and 35g berries.

Ingredients
35 g old fashion oats
3 egg whites
15 g vanilla protein powder (or ½ scoop)
¼ c (60g) canned pumpkin
4 g SF Fat Free Cheesecake pudding mix
½ tsp. baking powder
½ tsp pumpkin pie spice
½ tsp. cinnamon
3 packets of Splenda or SF syrup (optional)

Directions: preheat oven to 350 degrees

• In bullet or blender mix egg whites and splenda together
• In separate bowl, add all remaining ingredients
• Pour liquid mixture in with dry mixture and mix thoroughly
• Place on cookie sheet and bake for 12-15 minutes

Nutritional Information: makes 5-6 cookies
Calories: 284 Fat: 4 g Carbohydrate: 36.2 g Protein: 27.2 g

I’m working on a frosting right now. Check back later

I figured that I would put up a recipe that I posted on LBF several months ago. It is my nightly dessert. Although typically I am not fond of cottage cheese, you would never know that my peanut butter ice cream is made with it. I even had my husband fooled. I typically make up a weeks worth of these at a time so I don’t have to bother with the prep every night. I’m usually tired from a busy day and the last thing I want to do after put my kids to bed is make another meal.

Like I have mentioned before, I am all about volume or at least the appearance of it. The ice cream takes me a while to eat, so I always finish this meal feeling satisfied. I usually take it out of the freezer about an hour before I am planning on eating it. This way it is slightly thawed out. YUMMY!

Protein Ice Cream
My plan calls for:
100-125 grams of cottage cheese (changes based on day)
10-15 grams of peanut butter
1/2 scoop of protein powder- (you can add this into your ice cream however, I like to crumble it over the top)