Pumpkin Muffins

2 c canned pumpkin puree (not pumpkin pie filling)
4 eggs
1/3 c olive or canola oil
1/2 c milk
1/2 c applesauce
1/2 c white sugar
1/2 c brown sugar
2 c whole wheat flour
1 c oatmeal
1 tsp salt
1 tsp cinnamon
1 tsp nutmeg
1/2 tsp cloves
1/4 tsp ground ginger
1/2 c chopped walnuts
1/4 c raw pumpkin seeds
1/2 c raisins
pumpkin seeds for garnish (optional)

Heat oven to 350F.  Spray muffin tins with non-stick spray (18-24 cups).

Combine pumpkin, eggs, oil, milk, applesauce, sugars in large bowl.  Combine dry ingred, walnuts, pumpkin seeds and raisins.  Add to wet ingred and combine just until mixed.  Spoon into prepared tins.  Garnish tops with pumpkin seeds.  Bake at 350F for 20-25 mins.  Cool in pan for 5 mins.  Remove to rack to cool and enjoy.

Depression-Era Fruit Cake

Here is another vintage recipe from my great-grandmother.  Definitely comfort food, and not a clean eat.  This is a must-have at Christmas in my household, although it is good at any time of the year. Smells absolutely fabulous when it is baking. 

2 c sugar
2 c cold water
1 tbsp butter
2 c raisins*

Boil for 5 mins.  When cool, add:

3 c white flour
1 tsp baking soda
1 tsp cinnamon
1 tsp nutmeg
1 tsp allspice
1/4 tsp cloves

Mix until smooth.  Pour into large, greased loaf tin.  Bake at 350F for 90 mins.  The loaf will be dense, with a thick crust.  Can also be baked in greased muffin tin or individual mini-loaf tins, for about 30-40 mins. 

*You can also use 2 c of various dried fruit, such as golden raisins, sultanas, dark raisins, currents, craisins, chopped dried apricots, etc.

Pam's Little Protein Muffins

This is a super-easy recipe, and is a nice change of pace from plain oatmeal and egg whites.  If your diet allows, get creative and add in chocolate chips, dried fruit, sweetener, coconut or even an egg yolk.  This is the stripped-down clean version.

1/2 c whole oats
1 tbsp ground flax
1 tsp cocoa
1/2 tsp cinnamon
1/2 tsp baking powder
1/2 tsp vanilla
1/2 c liquid egg whites (or about 6 whites from eggs-in-shell)
6 walnut halves, chopped

Blend all ingred except walnuts (and any add-ins) in magic bullet or blender until smooth.  Pour into 3 muffin cups sprayed with no-stick spray and top with walnuts (and add-ins).  Bake at 350F for 15 mins.  Makes three muffins, which is one serving.  Enjoy!

Clean-Eatin' Asian-Style Soup

As some of you know, competition dieting can get pretty boring so it helps to be a bit creative in the kitchen.  Here is a new Pam-creation that is right on point for my diet, and can be adjusted to add more, less or no carbs. 

5 oz raw lean beef, such as flank steak or inside round
1 1/2 c water
One clove garlic, minced
1 tsp minced ginger
3-4 drops fish sauce
1 tbsp low sodium soy sauce
1 tbsp lime juice
1/2 tsp thai seasoning (or 1/2 tsp chinese 5-spice)
Red pepper flakes, to taste
1 green onion, cut on the bias
2-3 heads baby bok choy, coarsley chopped
1 stalk celery, thinly sliced
1/2 c cooked brown rice (soba or glass noodles work well, too)
Sriracha sauce to taste
Cilantro to taste

Cut beef into very thin strip.  Add to medium saucepan with water, garlic, ginger, fish sauce, soy sauce, lime juice, red pepper flakes and thai seasoning.  Bring to boil, cover and simmer about 10 mins.  Add green onion and celery.  Simmer 3 mins.  Add bok choy and cooked rice.  Simmer two more mins.  Place in bowl and add srirachi sauce and fresh cilantro to taste.

Makes one very large serving, or two smaller ones. Enjoy!

Pam's World Famous Baked Beans

This recipe can be made sweet or savoury, and the ingred can be changed to suit whatever you have on hand.  This is often a special request anytime we attend a pot luck barbeque.  Here is my favourite "sweet" version.

3 cans baked beans in tomato sauce (or any variety/combination, such as pork'n'beans, bean with molasses, or beans with maple syrup.  I usually use one can of maple syrup beans and two cans of beans in tomato sauce)
1/2 sweet onion, finely diced
1 clove garlic, crushed
1 small can tomato sauce
1/4 c brown sugar
1/4 c maple syrup or molasses or a combination of both
1/2 tsp ground ginger
1 tbsp Worcestershire sauce
3-4 drops liquid smoke
salt and pepper to taste

Combine all ingred in a large casserole dish.  Bake uncovered at 350 for 1 1/2 hours.  Stir every 30 mins.  Cover and let stand for 15 mins before serving.

Makes about 8 servings.  Keeps well in the fridge for several days. Also freezes well. 

If wanting savoury instead of sweet, omit maple syrup/molasses and ginger, and add chili sauce and hot sauce to taste.  Ground beef or sausage meat can also be added for extra body.  Dry onion soup mix can also be substituted for the onion for a change of pace. 

Enjoy and have fun experimenting!

Mrs. Hayes' Chocolate Cake

This is an old family recipe from the turn of the century.  Mrs. Hayes was a neighbour of my great-grandmother back when they lived in New Brunswick.  This recipe calls for lard as the fat source, but you can use butter, margarine or shortening instead.  I use butter but for best results, lard is the way to go.

Cream together:
1/2 c lard
1 c sugar

Lightly beat 2 eggs and add to creamed mixture

Combine:
1 3/4 c flour
1/2 tsp salt
1 tsp baking soda
2 tsp baking powder
2 heaping tbsp cocoa

Add dry ingred to creamed mixture alternately with a total of 1/2 c milk (ie 1/4 c milk each add), beginning and ending with dry ingred.  Pour 1 c boiling water over mixture and mix well.

Bake in greased 8"x8" pan for 40-45 mins.  Frost as desired (I like peppermint!)

Crispy Drumsticks

1/4 c fine dry bread crumbs (panko crumbs work well, since they stay crunchy)
1/8 tsp garlic powder
1/8 tsp onion powder
1/8 tsp marjoram
1/8 tsp thyme
1 egg white, lightly beaten
1 tbsp milk
8 chicken drumsticks, skinned (or other chicken parts:  thighs, wings, breasts - whatever you have on hand, as long as it is skinned)

Combine first 5 ingred in shallow dish.  Combine egg white and milk in small bowl.  Dip each chicken piece in milk mixture, then into crumb mixture.  Place in baking dish coated with no-stick spray.  Bake uncovered at 350f for 40-45 mins,

Marvelous Meat Marinade

Lean cuts of meat can be notoriously tough.  Here is a quick and clean meat marinade that works well, and can be used on beef, veal, pork, chicken, turkey - anything:

1/4 c rice vinegar
1/4 c lime juice
1 tbsp Worcestershire sauce
1 tbsp hot sauce
4-5 drops of liquid smoke
1 clove of garlic, crushed
1 tbsp Montreal steak spice (less if cutting sodium)
OPTIONAL:  2 tbsp olive oil

Combine all and pour over meat.  Cover and refrigerate at least an hour (overnight if possible - the longer the better).  Cook as desired.

Pam's Breakfast Grains

1/2 c oatmeal
1/4 c pearl barley
1/4 c quinoa
1/4 c brown rice
2 tbsp all bran (I use Quaker All Bran, in the green box)
2 tbsp whole flax seeds, lightly cracked
2 tbsp chia seeds
4 c water
1 tbsp cinnamon
1 tsp nutmeg
1 tsp vanilla

Combine all ingred in a large saucepan with a tight-fitting lid.  Bring to a boil.  Reduce heat to low.  Cover and simmer 20 mins.  Be careful not to burn the bottom (keep heat on lowest setting). Stir, recover and simmer another 10 mins.  Remove from heat and let stand covered for 10-15 mins.  Fluff with fork and serve.

If desired, add fruit of your choice, and milk or yogurt.  Blueberries or unsweetened applesauce are particularly good.

I make a batch of this and portion it out for the week.  Just need to warm it up in the microwave.  Freezes well, too. 

Makes 4 large or six smaller servings.

Per 4 servings:
Cal:  285
Protein:  10
Carb:  45
Fat: 7

Beef and Broccoli

1 lb lean round steak
1 head of broccoli, chopped
6 baby bok choy, chopped
2 green onions, chopped
1 garlic clove,
1 tbsp minced ginger
3 tbsp soy sauce
1 1/2 tsp hot sauce
3 tbsp rice vinegar
1 tbsp brown sugar
1 tsp Chinese five-spice
2 tsp corn starch
1 tbsp sesame or peanut oil

Slice beef in fine strips.  Combine garlic, ginger, soy sauce, hot sauce, rice vinegar, brown sugar, five-spice.  Marinate beef in mixture for at least 30 mins, preferably overnight.  Heat oil over mid-high heat in wok or large skillet.  Drain beef, reserving marinate.  Add to hot skillet and stir-fry until no longer pink.  Do not over cook.  Remove meat, but keep juices in skillet.  Add broccoli, bok choy and green onion and stir fry until bright green.  Add cornstarch to marinade and add to pan along with beef.  Heat to a simmer until sauce has thickened (add some water if too thick).

Serve over brown rice or noodles.

Serves 4
Calories: 194
Protein:  20g
Carbs:  11
Fat:  7.5

Terrific Turkey Meatballs

1 lb extra lean ground turkey (chicken works, too)
1 egg
1 tbsp hot horseradish (not the creamy kind)
2 tbsp low fat mircle whip
2 green onions, finely minced
1/2 c finely chopped spinach
salt and pepper to taste
1/2 quick oats, finely ground in a magic bullet or food processor
1 c panko bread crumbs
2 tbsp canola or olive oil

Combine all ingred except for panko and oil.  Let mixture rest for 20-30 minutes.  Shape into 16 balls.  Roll balls in panko crumbs.  Heat oil over med-high heat in large skillet.  Brown meatballs on all sides.  Finish cooking meatballs at 400F for approx 30 minutes, until cooked through.

Serve with brown rice, veg of choice, and a little bit of your favorite sauce (steak sauce, chili sauce, BBQ sauce, etc.)

Serves 4 (4 meatballs per serving)
Cal: 370
Protein:  29g
Carbs: 30g
Fat:  15g

Clean Eatin' Clam Chowder

1 bottle clam nectar

1 can baby clams, undrained

2 tbsp olive oil

2 green onions, chopped

1 clove garlic, crushed

1 carrot, diced

2 stalks celery, diced

1 medium potato, unpeeled, diced

½ bell pepper, diced (any colour or combination of)

1 tbsp all purpose flour

½ c 1% milk

½ c non-fat sour cream

½ tbsp dry dill weed

1 tbsp lemon herb seasoning (such as Mrs. Dash)

Salt and pepper to taste

2 slices low fat turkey bacon, diced

Heat oil over in large pot over medium heat.  Add turkey bacon and brown.  Add green onions and garlic.  Sautee over low-medium heat for 2 minutes.  Add flour.  Cook, stirring, for 1 minute.  Be careful the mixture doesn’t brown too much.  Slowly add clam nectar.  Add vegetables and seasonings.  Bring to a boil, and simmer 10 minutes.  Add clams and juice.  Simmer 10 more minutes, until vegetables are tender.  Add milk and sour cream.  Heat through.

Serves 4

Cal: 195

Protein: 12g

Carbs: 21g

Fat: 7g

Pumpkin Pie Protein Pancakes

1/4 quick oats, dry

2 tbsp canned pure pumpkin

2 tbsp wheat bran

1 egg

2 tbsp cottage cheese

1/4 c water

1/2 scoop vanilla whey protein powder

1/2 tsp vanilla extract

1/2 tsp maple extract

1/4 tsp allspice

1/2 tsp cinnamon

1/4 tsp nutmeg

1/2 tsp baking powder

Mix all in Magic Bullet or blender.  Chill in fridge overnight.  Heat large skillet over med-high heat and spray with no-stick spray.  Drop batter into pan and cook until browned on each side (3-4 mins).  Serve with a dollop of greek yogurt, a sprinkle of walnuts, and berries.

Serves one.  345 calories; 30g protein; 37g carbs; 9 g fat.