Nourish

What's a Side Salad?

Mon, 14 Jan 2013 14:56:19 -0500

A side salad serves a few purposes. One, is the obvious, you get in a hearty serving of low calorie, high fiber vegetables. Two, a salad is a plate filler. When making a side salad be cautious of toppings such as cheese, nuts, dried fruit and dressings. Remember, you are making a side salad not a trail mix over lettuce.

Unlimited Ingredients

(choose as much as you like)

Lettuce

Tomatoes

Peppers

Cucumbers

Radish

Onions

Mushrooms

Spinach

Celery

Dressing

Use a small amount of olive oil, vinegar, lemon juice, salt, pepper and spices.

It is best to avoid bottled dressings.

Chow for the Week Ahead: Week of 1/14

Mon, 14 Jan 2013 14:39:00 -0500

I have found some really nutritious, delicious and fun recipes for this week’s meal plan. Many readers have been asking me what do I mean when I write a “side salad” to accompany a meal. You will see a post above this week’s plan to help you create a healthy, low calorie side salad to pair with any meal.

The Veg Plan

Monday: Sweet Potato Crust Pizza (top with choice of toppings, ideally lots of vegetables) serve with side salad

Tuesday: Bombay Tomato Soup serve with Roasted Curried Cauliflower

Wednesday: Toasted Coconut Tilapia with Pomegranate Salsa serve brown rice and Steamed Asparagus with Lemon Zest

Thursday: Ginger Sesame Baked Tempeh serve with Crunchy Bok Choy Slaw and baked sweet potato

Friday: Brown Rice Vegetable Jambalaya (for more protein, add in 2 cups of frozen edamame) serve with side salad

Saturday/Sunday: Tuscan White Beans and Broccoli Rabe serve with Beets and Goat Cheese on a Spinach Salad

The Non-Veg Plan

Monday: Sweet Potato Crust Pizza (top with sauce, grilled chicken and vegetables) serve with side salad.

Tuesday: Creamy Chicken Tomato Crockpot Soup serve with Roasted Curried Cauliflower

Wednesday: Toasted Coconut Tilapia with Pomegranate Salsa serve with brown rice and Steamed Asparagus with Lemon Zest

Thursday: Sesame Ginger Pork Patty with Grilled Pineapple serve with Crunchy Bok Choy Slaw and baked sweet potato

Friday: Quick Shrimp and Spicy Jalapeno Chicken Sausage Jambalaya serve with side salad

Saturday/Sunday: Homestyle Turkey Meatloaf with Mushrooms and White Beans serve with Beets and Goat Cheese on a Spinach Salad

Chow for the Week Ahead: Week of 1/7

Fri, 04 Jan 2013 12:05:00 -0500

I hope you all had a great holiday season. Now is the time to get back on track and what better way to do it then to meal plan. Hope 2013 is a delicious and healthy year for all!

The Veg Plan

Monday: Buffalo Style Roasted Tofu serve over brown rice or quinoa. Serve with celery/carrot sticks and side salad.

Tuesday: Spiced Red Lentil, Tomato and Kale Soup serve with side salad

Wednesday: Salmon Burgers (omit bun for lower carb option)serve with Butternut Squash Fries and steamed broccoli

Thursday: Mexican Style Vegetarian Stuffed Peppers serve with side spinach salad

Friday: Mushroom Barley Risotto (trust me, it’s easy!) serve with grilled asparagus

Saturday: No Noodle Vegetable Lasagna serve with Your Basic Tossed Salad (go light on the olive oil, avoid the glugs :)

The Non-Veg Plan

Monday: Buffalo Shrimp Sliders serve with celery and carrot sticks and side salad. For a lower carb option, skip the bun and serve as an entree sized salad.

Tuesday: Kale, Lentil and Chicken Soup serve with side salad

Wednesday: Salmon Burgers (omit bun for lower carb option)serve with Butternut Squash Fries and steamed broccoli

Thursday: Sante Fe Turkey Stuffed Peppers serve with spinach side salad

Friday: Mushroom Barley Risotto (trust me, it’s easy!) serve with Al Fresco chicken sausage and grilled asparagus

Saturday/Sunday: Low Carb Lasagna serve with Your Basic Tossed Salad (go light on the olive oil, avoid the glugs :)

Chow for the Week Ahead: Week of 12/24

Thu, 27 Dec 2012 09:26:51 -0500

Chow for the Week Ahead will be back next week. See you in the new year!

CHOW FOR THE WEEK AHEAD: WEEK OF 12/17

Sun, 16 Dec 2012 17:55:00 -0500

My thoughts and prayers go out to all of the those affected by the horrific tragedy in Newtown, CT.

The Veg Plan

Monday: Tortilla Lasagna serve with side salad

Tuesday: Curried Pumpkin Lentil Soup serve with Spinach and Avocado Salad with Garlic Mustard Vinaigrette

Wednesday: Easy Baked Tilapia topped with Cilantro Pesto with Toasted Pumpkin Seeds serve with steamed broccoli and brown rice

Thursday: BBQ Tempeh serve with Microwave Acorn Squash and Steamed Brussels Sprouts

Friday: Grilled Tofu with Pineapple Salsa and Coconut Rice serve with side salad (sub in cauliflower rice for a lower carb option)

Saturday/Sunday: Vegetarian Tortilla Soup (for extra protein, add in Gardein chick’n strips) serve with side salad

The Non-Veg Plan

Monday: Mexican Lasagna serve with side salad

Tuesday: Lentil Soup with Sausage and Kale servewith Spinach and Avocado Salad with Garlic Mustard Vinaigrette

Wednesday: Easy Baked Tilapia topped with Cilantro Pesto with Toasted Pumpkin Seeds serve with steamed broccoli and brown rice

Thursday: Crockpot Salsa Pork Chops serve with Microwave Acorn Squash and Steamed Brussels Sprouts

Friday: Grilled Flank Steak with Pineapple Salsa servewith Baked Plantain Chips (choose your variety) and side salad

Saturday/Sunday: Chicken Fajita Tortilla Soup serve with side salad

Chow for the Week Ahead: Week of 12/10

Mon, 10 Dec 2012 12:32:00 -0500

Tis the season for healthy and delicious food!

The Veg Plan

Monday: Vegetarian Paella serve with side salad (for a higher protein option, add 1 cup of edamame to the recipe)

Tuesday: Pad Thai Frittata (omit shrimp for vegetarian option) with Simple Ginger Carrot Soup

Wednesday: Greek Veggie Burgers (no bun) serve with Sauteed Spinach and baked sweet potato fries

Thursday:Warm Farro Salad with Roasted Vegetables and Fontina serve with side salad

Friday: Green Pizza serve with Bell Pepper Salad (for a low carb pizza crust, try Broccoli Pizza Crust)

Saturday/Sunday: Vegan Beef Stew serve with side salad and crusty, warm bread (for a lower carb bread option, try Paleo bread)

The Non-Veg Plan

Monday: Party Paella serve with side salad

Tuesday: Pad Thai Frittata with Simple Ginger Carrot Soup

Wednesday: Greek Burger (no bun) serve with Sauteed Spinach and baked sweet potato fries

Thursday: Apple Farro Salad with Chicken

Friday: Wingless Buffalo Chicken Pizza serve with Bell Pepper Salad (for a low carb pizza crust, try Broccoli Pizza Crust)

Saturday/Sunday: Garlic Beef Stew and Savory Cauliflower Mash serve with side salad and crusty delicious bread (for a lower carb bread option, try Paleo bread)

Chow for the Week Ahead: Week of 12/3

Mon, 03 Dec 2012 22:00:00 -0500

Fa la la la, more healthy meal planning

The Veg Plan

Monday: Portabella and Gouda Burger with Garlic Mayo serve with Cabbage and Carrot Slaw. For a low carb option, omit the bread bun and serve on a lettuce bun

Tuesday: Butternut Squash Tikka Masala serve with steamed broccoli and side salad

Wednesday: Salmon over Lemony Peas serve with roasted asparagus and baked sweet potato

Thursday: Cheesy Shaved Brussels Sprouts and Leeks serve with tossed arugula salad

Friday: Gardein Salad with Spinach and Chickpeas serve with Roasted Golden Tomato Soup

Saturday/Sunday: Glazed Lentil Walnut Apple Loaf serve with Paleo Sauteed Cabbage and side salad

The Non-Veg Plan

Monday: Portabella and Gouda Burger with Garlic Mayo serve with Cabbage and Carrot Slaw. For a low carb option, omit the bun and serve with lettuce. To get your meat on, add a piece of grilled chicken.

Tuesday: Traditional Chicken Tikka Masala over brown rice, serve with steamed broccoli and side salad. For a low carb option, omit rice and serve over sauteed spinach or kale.

Wednesday: Salmon over Lemony Peas serve with roasted asparagus and baked sweet potato

Thursday: Asian Chicken with Brussels Sprouts serve with side salad

Friday: Mixed Greens with Warm Bacon Salad serve with Roasted Golden Tomato Soup

Saturday/Sunday: Turkey Kale Meatloaf serve withPaleo Sauteed Cabbage and side salad

CHOW FOR THE WEEK AHEAD: WEEK OF 11/26

Mon, 26 Nov 2012 13:18:00 -0500

I hope everyone had a great Thanksgiving holiday filled with family, friends, food and fun. I promise only one Thanksgiving leftover recipe and then we are going to move on with our meal planning lives ;)

The Veg Plan

Monday: Penne Rigata with Brussels Sprouts and Gorgonzola serve with side salad.

Tuesday: Lentil Tacos serve with guacomole and Tomato, Onion and Cucumber salad

Wednesday: Ginger Garlic Tilapia serve with baked sweet potato and Broccoli Slaw Salad

Thursday: Quorn Layered Stuffed Cabbage Casserole serve with side salad

Friday: Cauliflower Puree and Spinach Lasagna serve with Quick and Easy Kale Salad

Saturday/Sunday: Crockpot Sweet Potato Basil Soup serve with Roasted Broccoli and Portabella Mushrooms

The Non-Veg Plan

Monday: Penne Rigata with Brussels Sprouts and Gorgonzola serve with side salad. Looking for more protein? Add grilled chicken to the finished product.

Tuesday: Mojo Turkey Tacos (great for leftover turkey!) serve with Tomato, Onion and Cucumber salad

Wednesday: Ginger Garlic Tilapia serve with baked sweet potato and Broccoli Slaw Salad

Thursday: Kalyn’s Stuffed Cabbage Casserole serve with side salad

Friday: Chicken Lasagna serve with sauteed spinach and Quick and Easy Kale Salad

Saturday/Sunday: Crockpot Sweet Potato Basil Soup serve with Roasted Broccoli and Portabella Mushrooms

Mashed Plantains and Sweet Potatoes

Wed, 14 Nov 2012 12:24:00 -0500

Bring this dish to your Thanksgiving dinner celebration.

Sorry mashed potatoes, there is a new mash in town.

Ingredients

2 ripe yellow plantains, peeled and diced

2 large sweet potatoes, peeled and diced

1/4 cup of half and half

1 tsp of pumpkin pie spice

salt and pepper to taste

Prep

Bring a large pot of water to a boil. Add in diced sweet potatoes and plantains. Cook until tender. Drain potatoes and plantains. Let cool slightly. Transfer to a large food processor, add pumpkin pie spice and process until smooth. While processing, slowly add in half and half. Season with salt and pepper to taste. Serve with a touch of butter on top and a sprinkle of cinnamon.

Nutrition (makes about 8 servings)

Calories: 140 calories

Fat: 1 gram

Carbs: 34 grams

Protein: 2 grams

Fiber: 2 grams

Chow for the Week Ahead: Week of 11/12

Mon, 12 Nov 2012 12:56:00 -0500

With Thanksgiving fast approaching, I promise no turkey or mashed potatoes in this week’s plan. You will have plenty of those next week.

The Veg Plan

Monday: Simple Scrambled Tofu and Kale with Sweet Potato Fries serve with side salad

Tuesday: Spaghetti Squash Lo Mein (use edamame for extra protein) serve with side salad

Wednesday: 15 Minute Baked Scallops serve with brown rice and sauteed spinach

Thursday: Cranberry Quinoa Salad serve with steamed broccoli and side salad

Friday: Spinach and Red Pepper Pizza (scroll down for recipe) serve with side salad.

Saturday/Sunday: Cabbage, Onion and Millet Kugel serve with Easy Arugula Salad

The Non-Veg Plan

Monday: Pork Loin and Butternut Squash Stew serve with side salad

Tuesday: Spaghetti Squash with Meat Sauce serve with asparagus and side salad

Wednesday: 15 Minute Baked Scallops serve with brown rice and sauteed spinach

Thursday: Cranberry Quinoa Salad serve with grilled chicken and side salad

Friday: Tropical Chicken Pizza (scroll down to see recipe) serve with side salad

Saturday/Sunday: Cabbage, Onion and Millet Kugel serve with Easy Arugula Salad

When Life Gives You Bananas.....

Mon, 05 Nov 2012 20:57:00 -0500

Make coconut flour banana bread.

This is a healthier, lower carb version of your Grandma’s banana bread. Yet, it still tastes insanely rich and delicious. How do I know this? My husband had a piece and said, “this doesn’t even taste healthy.” See, I told you.

I have tried to make this several times and failed miserably. This recipe is a keeper. I added pumpkin to this recipe for more moisture. It worked nicely.

Ingredients

3 medium ripe bananas, mashed

3 organic eggs

1 tbsp coconut oil

1/4 cup canned pumpkin puree

3/4 cup coconut flour (I used Let’s Do Organic Coconut Flour)

1 cup of walnut flour (add 2 cups of walnuts into food processor and pulse until walnuts are finely ground)

3/4 tsp baking powder

1/4 tsp salt

1 tbsp Truvia (optional)

1 tsp pumpkin pie spice

Prep

Preheat oven to 350 degrees.

In a large mixing bowl, add wet ingredients (eggs, mashed banana, pumpkin puree, coconut oil) and mix to combine. Next, add dry ingredients (flours, baking powder, salt and pumpkin spice). Mix until a batter consistency is achieved. Place batter in a well greased loaf pan.

Bake for about 35 minutes.

Nutrition (per slice, recipe makes about 8 generous slices)

Calories: 200 calories

Fat: 14 grams

Carbs: 17 grams

Protein: 6 grams

Fiber: 6 grams

Chow for the Week Ahead: Week of 11/5

Sun, 04 Nov 2012 14:19:00 -0500

I hope everyone is getting back to normal after Sandy. My thoughts are with all of those effected by this terrible storm. It was hard to think about food and meal planning last week knowing that many in the tri-state area were not able to enjoy a hot meal.

The Veg Plan

Monday: Apple, Pecan and “Sausage” Stuffed Acorn Squash serve with side salad

Tuesday: Easy Lentil Burgers serve steamed broccoli and side salad

Wednesday: Zucchini Boats stuffed with Tuna and Fresh Vegetables serve with baked sweet potato and side salad

Thursday: Gardein Shepherd’s Pie (make cauliflower topping for lower carb option) serve with steamed Brussels sprouts and sauteed baby spinach

Friday: Buffalo Chickpea Dip serve with raw vegetables like broccoli, baby carrots and cucumber. Serve with side salad.

Saturday/Sunday: Frittata with Grated Zucchini, Goat Cheese and Dill (scared to use 8 eggs?, use 4 eggs and 4 egg whites). Serve with roasted butternut squash and a side arugula salad

The Non-Veg Plan

Monday: Stuffed Sweet Acorn Squash serve with side salad

Tuesday: Pork Apple Burgers (use ground pork loin for leaner option) serve with steamed broccoli and side salad

Wednesday: Zucchini Boats stuffed with Tuna and Fresh Vegetables serve with baked sweet potato and side salad

Thursday: Low Carb Shepherd’s Pie (can sub lean ground beef for lamb) serve with steamed Brussels sprouts and sauteed spinach

Friday: Buffalo Chicken Meatballs (serve over brown rice or on a whole grain roll) with side salad

Saturday/Sunday: Chicken Sausage and Veggie Frittata serve with roasted butternut squash and a side arugula salad

Chow for the Week Ahead: Week of 10/22

Sun, 21 Oct 2012 15:28:00 -0400

Fall is an amazing time of year for food. This week’s meal plan is filled with healthy and delicious fall produce.

The Veg Plan

Monday: Stir Fried Tofu with Cabbage, Carrots and Red Pepper with brown rice or quinoa. For lower carb option, try cauliflower rice.

Tuesday: Easy Sweet Potato Veggie Burgers with steamed broccoli and side salad.

Wednesday: Baked Cod with Lemon and Olive Oil serve with acorn squash and sauteed zucchini

Thursday: Chick N Pesto Pasta serve with steamed green beans and side salad. For lower carb option, serve with zucchini pasta.

Friday: Polenta Crust Veggie Pizza serve arugula salad

Saturday/Sunday: Pumpkin Quinoa White Bean Chili serve with side salad

The Non-Veg Plan

Monday: Stir Fried Chicken Breast with Cabbage, Carrots and Red Pepper with brown rice or quinoa. For lower carb option, try cauliflower rice.

***See end of recipe for chicken preparation or go for tofu and take the Meatless Monday pledge

Tuesday: Spinach Feta Turkey Burgers with sweet potato fries and steamed broccoli

Wednesday: Baked Cod with Lemon and Olive Oil serve with acorn squash and sauteed zucchini

Thursday: Baked Pesto Chicken serve with steamed green beans and side salad

Friday: Polenta Crust Veggie Pizza serve with arugula salad

Looking to add protein to this dish? Add grilled chicken or tuna to salad.

Saturday/Sunday: Turkey Pumpkin Chili serve with side salad

Chow for the Week Ahead

Fri, 12 Oct 2012 12:28:00 -0400

Meal planning made easy

The Veg Plan

Monday: Cauliflower Crust Vegetarian Pizza served with a side salad

Tuesday: Penne with Roasted Butternut Squash and Kale served with side salad

* I will add baked tofu into this dish for more protein

Wednesday: Parmesan-Crusted Tilapia with quinoa and steamed broccoli

Thursday: Bowling night, dinner out (Yes, I said bowling :)

Friday: Pistachio Crusted Maple Dijon Tofu with baked sweet potato and roasted Brussels sprouts

Saturday or Sunday: Vegetable lasagna with side salad and leftover tofu

The Non-Veg Plan

Monday: Buffalo Chicken Cauliflower Crust Pizza served with side salad

*Make a pledge to go Meatless on Monday and go for the vegetarian pizza instead (see above)

Tuesday: Penne with Roasted Butternut Squash and Kale served with side salad

*Add grilled chicken into dish for extra protein

Wednesday: Parmesan-Crusted Tilapia with quinoa and steamed broccoli

Thursday: Try a new vegetable tonight. Never had a parsnip? Well, here’s your chance. Search that good ol’ world wide web for a new recipe.

Friday: Slow Cooker Pulled Pork served with Asian Cabbage Mango Slaw

Saturday or Sunday: Turkey and Greens Pasta-less Lasagna served with side salad

Open Faced Baked Tofu Reuben

Thu, 11 Oct 2012 11:57:00 -0400

Who says a good sandwich needs two slices of bread?

Ingredients

1 slice of good rye bread (not light, not the kind that has a million ingredients)

1 piece of baked tofu (package has 2 pieces)

1/2 cup of sauerkraut

1 slice of Swiss cheese

Prep

(Very easy. This recipe is great for a quick dinner paired with a salad and steamed vegetables.)

Preheat oven to 350 degrees. Spray baking sheet with non-stick cooking spray. Place rye bread on baking sheet. Next, add tofu. On top of tofu, add sauerkraut. Lastly, lay one slice of Swiss cheese over sauerkraut. Bake for about 10 minutes. Top with mustard or Marie’s Thousand Island yogurt based dressing.

Nutrition

Calories: 270 calories

Fat: 16 grams

Carbs: 22 grams

Protein: 25 grams

Fiber: 4 grams

Roasted Butternut Squash and Three Bean Chili

Mon, 08 Oct 2012 15:42:00 -0400

I was running (probably more like a leisurely jog) early yesterday morning in the cool, crisp fall air and thought it would be the perfect night for chili. I envisioned this recipe while I ran then went to the store and made it happen.

Ingredients

1 cup of dry black eye peas, rinsed

1 cup of dry black beans, rinsed

1 cup of dry Northern beans, rinsed

4 cups of roasted cubed butternut squash

4 cups of vegetable broth

1 can of tomato paste

1 medium onion, chopped

1 jalapeno, chopped

2 cloves of garlic, minced

1 tbsp of olive oil

1 tbsp of sriracha

1 tsp of cumin

1 tsp of paprika

1 tsp of cayenne

1/4 tsp of salt

1 tsp of pepper

Prep

Preheat oven to 350 degrees. Spray a baking sheet with cooking spray. Toss butternut squash with a bit of olive oil, salt and pepper. Spread on baking sheet and place in oven. Roast squash for about 40-45 minutes or until slightly browned.

Meanwhile, in a large pot, saute onion, jalapeno and garlic for about 5 minutes. Once done, add dry beans and broth into pot. Bring to a boil and simmer for about 45 minutes or until tender. Once beans are cooked, stir in tomato paste, seasonings, roasted squash and sriracha. Simmer for another 15-20 minutes to marry flavors.

Serve over brown rice or eat as is. Top with avocado and shredded cheddar (not to tell you what to do with your life or anything :)

Nutrition (makes about 7, 1.5 cup servings)

Calories: 306 calories

Fat:3 grams

Carbs: 60 grams

Protein: 14 grams

Fiber: 16 grams

Edamame Olive Pesto

Mon, 08 Oct 2012 12:10:00 -0400

I start to create odd concoctions when my cupboard gets bare. This pesto is a result of that. I will surely be making this again and again.

Ingredients

2 cups of cooked edamame, cooled

2 cups of packed fresh basil

1 can large pitted black olives

3 tbsp of nutritional yeast

2 cloves of fresh garlic, grated

1/4 tsp of salt

1/4 tsp of pepper

1/4 cup of water

Prep

Add all ingredients into food processor and blend until smooth. (Very difficult, I know ;)

Nutrition (2 tbsp)

Calories: 25 calories

Fat: 1 gram

Carbs: 2 grams

Protein: 2 grams

Fiber: 1 gram

Spicy Ginger Carrot and Sweet Potato Soup

Tue, 02 Oct 2012 11:56:00 -0400

I know, it’s quite a list of ingredients (see below if you have not already). I usually pass on a recipe when I see a list as long as this one. However, I promise this soup is incredibly easy to execute and well worth the long list.

By the way, I love sriracha.

Ingredients

3 cups of carrots, peeled and chopped

1 medium sweet potato, peeled and chopped

1 medium onion, diced

2 cloves of garlic, grated

1 tbsp of fresh ginger, grated

2 tbsp of coconut flour (optional for thickening)

1 cup of vegetable broth

3 cups of water

2 tbsp of olive oil

1 tbsp of tamari

2 tbsp of tahini

1 tbsp of honey

1 tbsp of sriracha (or more if you are like me and want more spice)

2 tbsp of nutritional yeast

1/4 tsp curry

1/4 tsp cumin

1/4 tsp salt

1/4 tsp pepper

Prep

In a large soup pot, saute onions, garlic and ginger in olive oil for about 5 minutes. Add the rest of the ingredients to the pot and stir to combine. Cook for about 30-35 minutes or until carrots and sweet potatoes are soft. Use an immersion blender until soup is at desired consistency. Serve soup topped with a dollop of plain Greek yogurt, a drizzle of tahini or a small touch of cashew butter. Get crazy and do all three.

Nutrition (makes about 6 servings)

Calories: 107 calories

Fat: 3 grams

Carbs: 18 grams

Protein: 5 grams

Fiber: 4 grams

Curried Pumpkin Hummus

Tue, 18 Sep 2012 16:46:00 -0400

I know, pumpkin again. I could seriously eat pumpkin every day for the rest of my life.

I found this recipe on an amazing blog, Diet, Dessert and Dogs. I made a few minor changes to the original. Of course, I added more pumpkin :)

Plain ol’ hummus, watch your back.

Ingredients

1 cup canned organic chickpeas (rinsed thoroughly)

1 cup canned pumpkin puree

2 tbsp sunflower seed butter

3 tbsp tahini

2 large cloves garlic, minced

1 tsp curry powder

1/4 tsp salt (add more or less to taste)

1/3 cup fresh chopped cilantro (add more or less to taste)

1/3 cup water

Prep

Add all ingredients into food processor bowl and process to desired consistency. Serve with raw vegetables, sliced apples or use in wraps/sandwiches. I like to also top salads with a nice dollop of hummus.

Nutrition (makes about 8, 1/4 cup servings)

Calories: 103 calories

Fat: 6 grams

Carbs: 10 grams

Protein: 4 grams

Fiber: 3 grams

Pizza for Breakfast

Thu, 13 Sep 2012 16:18:00 -0400

Once September hits, I find any reason to consume pumpkin on a daily basis.

Ingredients

1 low carb wrap (I used one from LaTortilla Factory)

1/2 cup of pumpkin puree

1 small banana, cut into thin slices

2 tbsp of natural chunky peanut butter (or creamy, different strokes for different folks)

1 tsp of cinnamon

1 tsp of stevia

Prep

Place wrap on a microwave-safe plate

Place pumpkin in a small cup for mixing. Stir in stevia and cinnamon.

Spread peanut butter on wrap.

Next, spread on pumpkin mixture

Evenly distribute banana slices

Sprinkle on additional cinnamon to taste

Microwave for 30-45 seconds

Cut into slices (like pizza) or fold in half and enjoy all the pumpkin-y goodness

Nutrition

Calories: 400 calories

Fat: 16 grams

Carbs: 52 carbs (I know, carbicide, but there is a lot fiber/protein to balance it out)

Protein: 20 grams

Fiber: 23 grams