Recipes
Pumpkin Pie Oatmeal

242 calories per serving, makes 4 servings
Ingredients
- cooking spray (for coating the slow cooker)
- 1 cup steel-cut oats
- 2½ cups water
- 1½ cups unsweetened almond milk
- 1 cup pumpkin
- 3 Tablespoons maple syrup
- 1 teaspoon vanilla
- 1 teaspoon pumpkin pie spice
- 1/2 teaspoon cinnamon
- ¼ teaspoon salt
Add extra pecans, maple syrup and almond milk as desired when serving
Step 1: Coat slow cooker with cooking spray
Step 2: Mix all ingredients in slow cooker
Step 3: Cook on low for 6-8 hours
Just add fluid when heating up leftovers!
How to Make Pumpkin Pie Spice
- 2 Tablespoons ground cinnamon
- 2 teaspoons ground ginger
- 1 teaspoon ground cloves
- 1 teaspoon ground nutmeg
Apple Cinnamon Sweet Potatoes

Makes 6 servings
Serving size: ½ cup
126 calories, 2g fat, 25g carbs, 1g protein
Ingredients
- 2 large sweet potatoes, diced medium
- 2 large green apples (such as Granny Smith), diced medium
- 2 tsp ground cinnamon
- 1 tbsp olive oil
- 2 tbsp pure maple syrup
Step 1: preheat oven to 400 degrees
Step 2: combine sweet potatoes, apples, cinnamon, and olive oil in a large bowl
Step 3: Bake for 25-30 min
Step 4: drizzle maple syrup then serve
Green Bean Casserole

without canned soup
169 calories, 19g carbs, 8g fat, 8g protein
Makes 10 servings
Ingredients
- 1/2 cup panko bread crumbs
- 1/4 cup fresh Parmesan cheese
- 2 tbsp chopped fresh parsley
- 4 tbsp extra-virgin olive oil
- 2 1/2 pounds green beans
- 1 medium onion (thinly sliced)
- 8 oz baby Bella (cremini) mushrooms
- 3 tablespoons all-purpose flour
- 2 cups 2% milk
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/8 teaspoon ground nutmeg
- 7 ounces 2% Greek yogurt
Step 1: coat 2-quart dish in baking spray
Step 2: cook green beans
Step 3: In a small bowl, mix 2tbsp olive oil, parmesan, and breadcrumbs (set aside)
Step 4: In a saucepan on medium heat , add 1 tbsp of olive oil, and cook mushrooms and onions until golden (15 min)
Step 5: Add 1 tbsp of oil, sprinkle 3 tbsp of flour on mushrooms and onions (cook 2 min)
Step 6: Add milk to sauce pan, few splashes at a time, and stir (increase to medium high)
Step 7: Allow sauce to bubble and thicken into gravy (add salt, pepper, and nutmeg) 8-10 min
Step 8: Remove from heat, add Greek yogurt
Step 9: Add half the green beans to casserole dish, pour half the mixture, add the rest of the green beans, pour the rest of the mixture over top, then add breadcrumbs
Step 10: Broil 1-3 minutes