Recipes

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

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

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