Down Days recipes ONLY
I'm new to JUDDD and am having to do a LOT of searching to find all the staple recipes all you veterans casually mention in your posts--muffins and gluc pudding, for example.
Yesterday I was a bit woozy from hunger and going through the 800 posts in the "recipes and menus" thread was a challenge! Also, when I searched for recipes I kept coming across Up Day items and menus...it was too tempting and frustrating!
We could all copy & paste the tried & true recipes here as we glean them from other threads (giving credit to the author); I think it would help us newbies a lot.
And, I would like to respectfully suggest that we keep this thread NEAT; just recipes, not menus and no questions/discussions about where to order ingredients, etc.
Actually, what I would really like are separate threads for the 2 DD staples that aren't obvious how to prepare: namely, gluc puddings & very low calories muffins. I have come up with all sorts of ways to mess these two up!
LF/LC Bran Muffins
1 C Bobs Wheat Bran 120 cals/16 net carbs
1/4 cup golden flaxmeal (120 cals)
1/4 cup oat fiber.
1/3 cup erythritol (I make Kevin's pseudo brown sugar E)
2 scoops (2/3 c?) protein powder(200 cals) (I used vanilla)
2 tsp glucomannan powder
1 tsp ea baking powder and baking soda
1/2 tsp salt
1/4 cup unprocessed bran fiber sprinkles (I used GG Scandinavian brand --but All Bran or Fiber one [or none at all] would be fine)
spices to taste (I used cinnamon, ginger, and pumkin pie spice)
If desired, cut up some raisins or cranberries--or could add pumpkin
1/2 cup eggbeaters (50 cals)
Caramel or any flavour Davinci's syrup (I just poured some in til it looked right--probably 1/2 cup or so??)
Almond milk (just til texture is right--if it looks too thick, add a little more)
Mix and let sit a minute or so. Spoon into muffin cups and bake at 350 for 10-12 minutes-do NOT overcook (bran & protein powder dry out easily).
Around 500 cals for the whole batch. My batch made 12 muffins, so 40 cals per muffin. --Ouizoid
Note from PirateJenny:
If you do accidentally overcook these, why not crumble them up and eat as a cereal? Hot or cold!
1 Cup egg whites (120 calories)
3 Tbs psillium powder (0 calories)
flavourings you like (I used a Tbs of pepper sauce)
Heat crepe or omlette pan, spray with PAM. Put a glob of the mixture in the center of the pan, pick up the pan and rotate til it makes a tortilla shape. Let sit til brown and flip. This recipe made 4 wraps for me. --Ouizoid
Note from PirateJenny:
My "non-stick" pan is a little temperamental, and I don't buy PAM.
I cooked these by placing a square of parchment paper in my pan,
then spreading out the blob with the back of a spoon.
Covered pan with a lid so that the top cooked,
then flipped (still on paper) so that top browned a little.
Crepe/tortilla/wrap peeled right off!!!
And parchment paper can be re-used many times.
Superlow carb/calorie chocolate OMM
1/4 cup oat fiber
2 Tbs Hersheys special dark cocoa (20 cals)
1/2 tsp baking powder
1/3 or a little less cup erythritol
1 tsp glucomannan powder
Mix dry ingredients
1/3 cup liquid eggwhite (30)
2 Tbs davinci SF vanilla syrup
2 Tbs hersheys sf chocolate syrup (15 cals)
Mix together wet and dry and microwave for about a minute. There may be a little moist stuff on top--don't microwave until entirely dry.
I'm thinking about 65 calories and 2-3 carbs for the thing. I sliced it up and topped with a little more hersheys sf syrup and it was so YUM. I think adding the glucomannan powder to the dry ingredients gave it a much moister crumb than you usually get with oat fiber--and of course cocoa acts like flour most of the time. --Ouizoid
The basic recipe seems to be:
1 cup liquid (any combination of water, milk, coffee, DaVinci syrups, etc)
1 tsp glucomannan powder (or more for thicker pudding)
+ flavorings such as drink mixes, cocoa powder, spices, pumpkin puree, etc
Protein powder can be added, too.
Just whisk or blend together--I don't think you have to heat it for it to thicken!
(I don't have glucomannan at the moment; just trying to put together a few recipes so they're easier to find)
This is a great idea! I was getting lost looking for the DD recipes too:
This one is SoHappy's :
BEEFY ONION-MUSHROOM SOUP: 60 Calories
1 Can Beef Broth (40 cal)
1 Can Cream of Mushroom Soup, condensed (275 cal)
1 Envelope Onion Soup, dry mix (100 cal)
5-1/2 Cups water
8 Oz. Mushrooms, fresh, sliced (50 cal)
1 Tbsp. Parsley, dried flakes (4)
1 tsp. Garlic, powder (9)
Simmer the ingredients all together until mushrooms are tender and flavors have mingled.
Serving size is 1 cup. Makes 8 servings.
So Happy's Vegetable Soup:
My recipe for Italian Vegetable Soup:
1 medium onion, chopped
1/2 green pepper, chopped
1/2 red pepper, chopped
1 can spinach, drained and chopped
1 can green beans, drained and chopped
1 can tomatoes, diced or chopped
1 can tomato juice
1 tbsp dried parsley
1 tbsp garlic powder
2 tbsp Italian seasoning blend
a few shakes of whatever other Italian-ish spices you can think of
Made 11 overflowing cups of soup and about 780 calories for the whole batch.
I used canned vegetables because I didn't have fresh or frozen on hand and didn't want to run to the grocery store, garlic powder because I'm out of that too. It tastes great and would be even better with fresh ingredients, I'm sure. (I'd chop mushrooms into this too, if I hadn't used them for my previous batch of Beefy Mushroom Onion soup. LOL)
But a very dense soup, thick and chunky. And tasty and filling!
Making soup for this week's DDs.
1 box salt free veggies broth - 100 cal
1 bottle spicy very veggie juice - 200 cal
1 12 oz bag of mixed swiss chard, mustard, turnip and kale - 164 cal
celery, onions and carrots - ? cal
estimated under 500 calories total
Created by Ouizoid:
Shirataki Thai Coconut Peanut Noodles--super low
1 large package Miracle Noodles rinsed VERY well and drained and pandried
Fry gently in frypan til moisture evaporates
2 Tbs soy sauce
1/2 tsp or less (depending on your tolerance) chili garlic sauce
1/4-1/2 tsp minced garlic and ginger (I buy them jarred and preminced)
SF Coconut Davinci's to taste (1 Tbs to start and then add as you like)
1 Tbs Peanut Flour (or peanut butter if you do that)
Add as you like, chopped sauteed veggies: I usually add sliced green onion, mushrooms, and cabbage
If you are making this a dinner, add Protein--shrimp, chicken or lean beef, and perhaps some eggwhite/egg
The basic recipe without protein and using peanut flour is less than 50 calories.
Miracle noodle Oatmeal
1 pkg miracle noodles (I use the "rice"--but you can chop the noodles or use a processor on them and it works just as well) rinsed and drained and dried (I put them on a paper towel in a colander and micro for a minute).
put miracle rice in bowl and add sweetener, cinnamon, and 1 tbs ff cream cheese or one wedge laughing cow light
microwave til hot and stir. I often add 1 Tbs of protein powder as well--top with whatever you like--I make a "brown sugar" sub that I love.
Filling bowl for less than 50 calories
SoHappy's General Tso/Orange Sauce
adjust to suit your carb level
This makes 4 CUPS of sauce! And about 700 calories for the entire batch as per the recipe given below, so about 44 calories for a 1/4 cup serving.
2-3/4 Cups 0-calorie orange beverage
1/2 Cup soy sauce (I use regular, but you can choose low sodium if needed)
2 Tbsp. frozen orange juice concentrate (you can skip this and save some calories, but I like a good orange flavor so enjoy this addition)
1 T white vinegar (rice vinegar is wonderful but not necessary, and you can certainly add in more if you are going for a sweet & 'sour' flavor)
3 cloves of garlic (I mince and then put through the garlic press, and then toss it all in)
2 tsp ginger root, minced (I buy pint jars of this stuff, already minced/ground at my local Asian market)
1/4 Cup sugar free Honey (I use the Honey Tree brand.. maltitol here..!)
1/4 Cup corn syrup (here's where you will want to sub something else sweet if this type of sweetener causes you problems! and you can also save some calories if you use something else which is sugar-free..)
2 pkts Splenda (I don't use Splenda so don't keep it on hand much but had this......)
1 Tbsp hot chili oil (Asian market again.. I use the kind with the ground up chilis all mixed up in the oil.. hot, hot, HOT!! use more or less to taste)
Thicken with 3 tsp. glucomannon powder
Measure all this stuff into your blender, put on the lid, start it on low, and when the initial 'surge' is over, keep it blending and remove the lid. Slowly sprinkle 3 teaspoons of glucomannon powder into the whirling sauce and blend it until it thickens.
Version 2 (General Tso):
Here is my recipe for General Tso's Sauce. You can also make this sauce into a recipe for Orange Chicken by substituting out the chicken broth with 0-cal orange drink. This version is an adaptation that works for my JUDDD Down Days and comes in at *approximately* 15 or 16 calories per 1/4 cup of sauce.
1-1/2 cups canned chicken broth
3/4 cup Walden Farms' Calorie Free Pancake Syrup
1/2 cup soy sauce
1/4 cup white vinegar
1/4 cup wine
1-1/2 tsp grated ginger
2 cloves minced garlic
1 tsp. glucomannan powder, to thicken
Leo's brownie in a mug:
I spray a mug with Pam (I use a soup mug which is broader and lower than a coffee mug.)
I mix 1/2 cup of my egg whites (50 cal) with 2 heaping T of unsweetened baking cocoa (30 cal) and a sprinkling of cinnamon (those of you who use AS could add your Splenda, etc.). I mix it thoroughly, either with a fork (messy) or my stick blender and microwave it for 2 min.
I have found this to be delicious and very satisfying (good protein in the egg white). It also feels decadent for a DD, and I think that's good!
From Penguin Power:
CREAMLESS CREAM OF CELERY SOUP (from the food website)
1 package lite silken firm tofu
2 medium onions, chopped (10 ounces)
6 garlic cloves, minced
1 lb celery, leaves and ribs, chopped (about 8 cups)
8 -10 cups fat-free vegetable broth (thickness to your liking)
2 tablespoons lemon juice
1/2 teaspoon white pepper
1/2 teaspoon hot sauce
2 bay leaves
1 teaspoon salt (optional)
parmesan cheese, for serving (I did not use)
(I also added two packages of cut-up miracle noodles to the pot)
Prep Time: 10 mins
Total Time: 45 mins
1 Treat a large non-stick stockpot with cooking spray (I just used a little broth). Heat the garlic and onions over medium heat for 5-7 minutes, until onions begin to soften.
2 Add celery, broth (reserving 1/4 cup), and bay leaves. Bring to a boil, reduce heat, cover and simmer 20 minutes.
3 Meanwhile, puree the tofu in a food processor (I used a blender) along with reserved broth. Ensure that the tofu is totally smooth!
4 Once the celery is softened, remove the bay leaves from the soup, and use an immersion blender (or perform batches to the food processor) to puree the celery and onions.
5 With the soup on the stovetop over medium low heat, add the smooth tofu, white pepper, hot sauce, and lemon juice. Heat gently before serving. (I waited to add the hot sauce, glad I did)
6 Top with parmesan cheese and additional hot sauce as you like (I did not use the parm)
I liked it better before I added hot sauce to my bowl, YMMV. But I used Frank's and it tasted a little vinegary to me since the flavors in the soup are kind of light--so I am glad I did not add the Franks to the whole pot. It would be good with a bit of a kick though, so I'll try another bowl with either some cayenne or sriracha or maybe some garlic chili paste later tonight.
Serving Size: 1 (108 g)
Servings Per Recipe: 10
The following items or measurements
are not included below:
fat-free vegetable broth
Amount Per Serving
% Daily Value
Calories from Fat 3
Total Fat 0.3 g
Saturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Polyunsaturated Fat 0.2 g
Trans Fat 0.0 g
Cholesterol 0.0 mg
Sodium 73.2 mg
Potassium 183.1 mg
Magnesium 11.4 mg
Total Carbohydrate 4.9 g
Dietary Fiber 1.1 g
Sugars 2.0 g
Protein 2.8 g
18 small (71-90ct) shrimp (this was 3 oz according to my scale)
1 clove crushed garlic
about 3/4 cup water
1 tsp powdered chicken bouillion
1/8 tsp gluc powder
1/2 bag shiratake noodles
1 Tbls parmesan cheese
Spray a pan generously with Pam. Saute garlic (I also added some spinach herb spices for some color and added flavor). Add shrimp. In a shaker glass I mixed the water, chicken powder and gluc and shook like crazy, then I added a little at a time to make the sauce for the scampi (I did not end up using all the liquid. . .maybe about 1/2 cup total). Once it thickened up a little I added my rinsed/drained/nuked-for-a-minute shiratake noodles and cooked it all together for a few minutes to let the noodles soak up the flavor. I tossed it into a pasta bowl and added the cheese. Super easy and Deeeee-lish!! AND, my calorie counter says the whole bowl was 126 calories. Woot!
Cream of Celery Root Soup (This tasts like cream of celery soup)
1 pound or 1 large celery root (also called celeriac root)
4 cups chicken broth
2 cups unsweetened Almond Breeze
1 medium onion
seasonings to taste (I use salt and pepper)
Peel and cube celery root.
Simmer in 4 cups chicken broth until celery root is soft enough to mash.
Remove from heat and puree' with an imersion blender or regular blender.
Add 2 cups unsweetened Almond Breeze.
Season to taste
Celeriac Root (1 cup pieces) 47 calories, 7 net carbs
Onion (1 medium) Calories 47, total carbs 10.3g, dietary fiber 1.9
Unsweetened Almond Breeze (1 cup): 40 calories, 2 carbs, 1 gm fiber.
Chicken Broth (1 cup): 12 calories
This makes a large pot. I can serve a family of 3 and have three 2-cup servings left over to freeze for a DD meal.
Beeb's super low cal dressing:
8 oz Coconut Dream Coconut Milk or any lower calorie coconut milk
2 cloves minced garlic
2 tsp dill weed
1/4 tsp Xanthan Gum or another gum to use as a thicken
Salt and pepper to taste
1 drop or 1 packet sweetener (optional)
Mixed everything together and refrigerate for at least 2 hours to meld al the flavors together.
Makes 8 servings (each serving is 2 TBS)
Serving Size 1 Serving
Amount Per Serving
Calories from Fat 6
% Daily Values*
Total Fat 0.63g 1%
Saturated Fat 0.001g 0%
Polyunsaturated Fat 0.002g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 19mg 1%
Total Carbohydrate 0.44g 0%
Dietary Fiber 0g 0%
Net Carbs: .44g
Salamander's Turkey Chili:
1 1/2 lbs lean ground turkey
1 can diced tomatoes
1T cocoa powder
3T chili powder
salt and pepper to taste
Brown turkey, add the rest, stir, let cook for awhile, eat!
5 servings about 125 calories
Beeb's Chicken and Quinoa Stirfry:
Makes 1 BIG serving at 287 calories!
4.8 oz chicken breast (I used Perdue Perfect Portions Garlic and White Wine Chicken Breast)
1/3 cup cooked Quinoa
1 small sliced banana pepper
3/4 cup chopped cabbage
1/2 cup diced baby portabella mushrooms
1/4 cup chopped onion
1 1/2 tsps low sodium soy sauce
Dash ginger powder and pepper to taste
Spray frying pan with cooking spray. Cut breast into slices and cook in frying pan until almost done. Add all other ingredients except cooked Quinoa, and cook until peppers and cabbage begin to wilt. Add Quinoa and cook until heated through.
Serve hot in a nice big bowl!!
Mayan Chocolate Mirengues from DarlingNikki
Six egg whites
1/8 t cream of tartar and salt
1/8 t vanilla
Whip until frothy
fold in a mixture of...
1/4 c cocoa
1/4 c brown sugar sugar twin
4 packets truvia
1/8 t cinnamon
pinch cayenne pepper
place by spoonfull on sprayed parchment paper (I got 24)
shave 85% lindt chocolate very lightly over top of cookies with nutmeg grater
(helps if chocolate is frozen)
bake 30 minutes at 250 degrees...open oven door and let sit couple of hours then store in tupperware...enjoy!!
7.5 calories each!!!
Two more Oatmeal variations:
One pkg shirataki noodles drained and rinsed very well. Put in bowl and add two tbs of Walden Farms marshmallow dip (I always add two tbs cinnamon to this dip before I eat it--makes it barely palatable). use immersion blender to blend dip and noodles together--sometimes I also add a Tbs of mimiccreme. Nuke 1-2 minutes depending on your microwave. warm, sweet and filling and no calories or carbs
Created by Aquaciser Jane (Janeasinme)
1/3 cup cottage cheese
1/4 cup water
dash of pumpkin pie spice (or to taste) or use cinnamon, apple pie spices, or spices of your choice
Splenda or stevia to taste
Blend in your blender and put in custard cups. Put them in a water bath and bake in the oven for
35 minutes at 350. Really, it is like oatmeal..at least I think so!
PER ******: Cals-125, Fat-5.7, Carbs-2.4, Protein-15.5
Egg Drop Soup
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group
1 medium egg
1 cup clear soup (broth, bouillon or consomme) *I suggest lowest sodium
Beat the egg lightly with a fork and drop into broth when at the simmering point (don't boil) in saucepan,
stirring constantly. When egg has thickened slighly, serve. Season to taste with celery salt. (90 calories)
Makes 1 serving
Hungry Girl Fettuccine Girlfredo!
(40 Calories, 3g Fat, 242mg Sodium, 3g Carbs, 0g Fiber, <1g Sugars, 4g Protein = 1 Point!!!)
1 Package Miracle Noodles
1/2 Wedge The Laughing Cow Light Cheese
1 teaspoon Fat Free Sour Cream
2 teaspoons Kraft Reduced Fat Parmesan Cheese
Salt & Pepper (if desired)
Rinse noodles VERY well. Microwave them for one minute, then drain them and pat dry. Add cheeses and sour cream. Mix thoroughly. Microwave to help melt cheese further, and mix some more. Add salt and pepper to taste. Enjoy. Serves 1.
Low Cal Ranch Dressing originally posted by Ilpirata
VERY LOW-FAT RANCH DRESSING
0 Points per serving
2/3 cup low-fat cottage cheese
1/8 tsp. garlic and / or onion powder
1 to 2 tsp white wine vinegar or tarragon vinegar
2T non-fat milk
1T chives, chopped
Puree all ingredients in blender. Refrigerate in tightly sealed container.
Makes about 1 c.
Serving size 1 tbsp.
Calories..... 20.....Fat.....1 g.....Sodium.....56 mg.....Fiber.....1 g
Baked Tomatoes Oregano (as posted by GeneaX1)
large ripe tomato, sliced 1/4 inch thick
4 oz fat-free cottage cheese (I used 2%)
bread crumbs from crushed grissini or melba toast (I used sesame melba)
1 clove garlic, minced
2 sprigs fresh parsley, chopped
salt and pepper to taste
1/2 teaspoon dried oregano
Pam or cooking spray
Preheat oven to 400 degrees F (200 degrees C). Coat a shallow baking dish with cooking spray.
Place tomato slices close together in prepared baking dish. Sprinkle with cheese, bread crumbs, garlic, parsley, salt, pepper, and oregano.
Bake for 20 minutes in the preheated oven, or until cheese is lightly toasted.
Makes 1 serving. Calories 114
(It's sooooo good!)
posted by Penguin Power
WEIGHT WATCHERS MEXICAN ZERO POINTS SOUP
Hands-on time: 40 minutes
Time to table: 1 hour
Makes 12 cups
6 cups vegetable broth (I used 6 cups water and Goya mexican boullion)
14 ounces canned diced tomato, Mexican-style preferred (I used Rotel)
2 cups fresh green beans (I used frozen from TJs and cooked and cut them very small and added at the end)
3 cloves garlic, minced
2 small zucchini (about 8 ounces before trimming)
1 cup tomatillo, cubed (start with about 4 ounces or 2 medium tomatillos)
1/2 medium poblano chili pepper, chopped (I didn't have this so tossed in some chopped canned chilis)
1 medium jalapeņo, membranes and seeds removed, minced (I used several rings of jarred jalapeņos)
1 medium red or yellow onion, chopped
1 green pepper, chopped
1/2 teaspoon cumin
1 teaspoon fresh oregano (I used 1/2 teaspoon dried oregano)
2 roasted red peppers packed in water
1 tablespoon chipotle peppers in adobo sauce (these are found in small cans in the 'Mexican' section and boy, and be careful, they are hot!!!! I used only half of a small one) Mash it up with some of the roasted red pepper or chop very fine.
Salt to taste
2 tablespoons lime juice (I didn't have fresh, so used bottled)
1/2 cup fresh cilantro, chopped (didn't have fresh so skipped)
OPTIONAL BUT TIME-SAVING TIP Bring the vegetable broth (or water for bouillon) to a boil in an electric tea kettle or in the microwave while prepping the vegetables.
Heat a large pot or Dutch oven on MEDIUM HIGH. Add the vegetables and spices (canned tomatoes through oregano) as they're prepped. Add the broth when it's ready. Cover and bring to a boil. (Because I used boiling water, the soup was just starting to boil when I added the last ingredients.) Once at a boil, partly uncover the soup, reduce the heat to maintain a slow simmer and simmer for about 10 minutes. Stir in salt, lime juice and cilantro. (I then whizzed it a bit with my hand blender to break up most of the veggies but still leave some chunky. I also tossed in a bag of the miracle noodles).
NUTRITION ESTIMATE (From the website, I did not recalculate)
Per Cup: 43 Cal (6% from Fat, 24% from Protein, 70% from Carb); 3 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 8 g Carb; 2 g Fiber; NetCarb6; 3 g Sugar; 20 mg Calcium; 1 mg Iron; 553 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points
SUGAR FREE PUDDING -- OR -- FROZEN PUDDING KISSES: 45 Calories
2 Cups Almond Breeze almond milk, vanilla, unsweetened, (80 cal)
1 Box Jello Instant Pudding Mix - Sugar Free, (100 cal)
Easy-Peasy. Mix the instant pudding mix into the almond milk as directed and pour into four bowls, refrigerate until the pudding has set up. Makes 4 half-cup servings, 45 calories each.
To make the frozen pudding kisses, wait until pudding has firmed up and then drop small spoonfuls onto a cookie sheet lined with tinfoil. Freeze them completely. Just a half cup pudding portion makes a lot of the little kisses! Enjoy popping one into your mouth when you are in the mood for a little taste of something sweet. (I like chocolate the best.)
NOTE: I believe there may be a difference in the calorie count between some of the different flavors of Jello Instant Sugar Free Pudding mixes, so adjust accordingly, if needed.
NOTE: All of the Almond Breeze almond milk varieties differ in their calorie counts, so make sure you get the UNsweetened vanilla flavor to keep your calorie counts down.
This is from Linda's Low Carb Recipes site- originally posted by emky
surely any flavoring would work
1/2 cup cool tap water
3/4 cup granular Splenda or equivalent liquid Splenda
2 teaspoons anise extract
1 drop red food coloring, optional
2 packets unflavored gelatin
In an 8x8" glass baking dish, mix the water, Splenda, extract and food coloring well. Sprinkle the gelatin evenly over the water then stir in. It will be a bit lumpy and not completely blended. Microwave on HIGH 1 minute; stir well. Microwave another minute; stir well. Microwave 30 seconds more and stir. Pour into two mini loaf pans, 3 1/2" x 2 1/2" each, that have been lined with nonstick foil. Chill about 1 hour until set. Lift the foil out of the pans and gently peel it off the candy. Cut each bar into 8 pieces and store in the refrigerator in an airtight container.
Makes about 8 servings of 2 gummies each
With granular Splenda:
Per Batch: 126 Calories; 0g Fat; 12g Protein; 18g Carbohydrate; trace Dietary Fiber; 18g Net Carbs
Per Serving: 16 Calories; 0g Fat; 1g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs
With liquid Splenda:
Per Batch: 54 Calories; 0g Fat; 12g Protein; trace Carbohydrate; trace Dietary Fiber; trace Net Carbs
Per Serving: 7 Calories; 0g Fat; 1g Protein; trace Carbohydrate; trace Dietary Fiber; trace Net Carbs
this one needs to be saved and recorded:
Down Day Pumpkin Pie: created by Beeb
Ingredients for crust:
4 TBS Oat Fiber
1/2 tsp baking powder
1 TBS Brown Sugar Sub
1/2 tsp cinnamon
1/2 tsp gluc powder
2 TBS egg beaters or egg white
2 TBS Walden Farms Marshmallow Fluff (or add 2 more TBS egg beaters or egg white if you don't have)
2 TBS water (or more but not more than 2 more TBS if the batter is too stiff)
How to make crust:
Mix all ingredients together until well mixed. Spray a small low sided bowl or small glass pie pan with cooking spray. Gently press (I used the back of a large spoon) the crust mixture into the bowl or pie plate, spreading it evenly up the sides and on the bottom.
Microwave for 2 to 3 minutes until is looks and feel dry. Put aside.
Pumpkin Pudding Filling Ingredients:
1/2 cup Calorie Countdown Fat Free Milk (or you could use water here if you want or a nut milk)
2 TBS canned pumpkin
1/2 tsp pumpkin pie spice
1/2 tsp cinnamon
Dash of ground cloves
1 TBS Brown Sugar Sub
1/4 tsp vanilla extract
1/2 tsp gluc powder
Sweetener to taste
How to make pudding:
Put all ingredients in a blender, magic bullet or appliance of this type and blend until thick and creamy, like pudding
After pie crust has cooled, put the pudding mixture on the crust and bake in a 350 degree oven for 20 to 30 minutes, or until it looks "set". Let cool, put in fridge to get cold and enjoy!
whole pie: 43 calories
1/4 pie (wedge shaped) 10.75 calores
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