BROOKE'S KITCHEN
FALL TREATS AND DELICIOUS MEALS
Pumpkin Pie Oatmeal - a great way to sneak more vegetables into your diet and it tastes like a dessert!
1 Cup Water
1/2 cup canned pure pumpkin
1/2 cub old-fashioned oatmeal
1 tbsp cinnamon
1 tsp pumpkin pie seasoning
1 tbsp Stevia
In a small pot, bring water to a boil. Stir in pumpkin and remove from heat; turn heat to low; Stir in oats and put pot back on burner, gradually increasing heat to medium low. Reduce heat if it begins to bubble or splatter. Cook for 7 minutes until oats are cooked and fluffy. Sitr in cinnamon, pumplin pie seasoning, and Stevia.
Pumpkin Crisp
1 (15oz) can pumpkin
1 cup fat free evaporated milk
1 cup Splenda (from packets only) or ¾ cup from packets (the Splenda used for baking is not sweet enough so if you are going to use it add an extra ½ cup)
1 tsp. vanilla extract
½ tsp. cinnamon
1 (18.25 oz) package butter-flavored yellow cake mix
1 cup chopped pecans
1 cup melted butter (I just pour the “I can’t believe It’s not butter spray into a cup or use “I can’t believe it’s not butter in a tub)
Fat free Whipped Cream (optional)
Ground nutmeg (optional)
Stir together first 5 ingredients. Pour into a lightly greased 13x9 inch baking dish. Sprinkle cake mix evenly over pumpkin mixture, sprinkle pecans evenly. Drizzle with butter evenly over pecans.
Bake at 350 for 1 hr to 1 hr 15 minutes or until golden brown. Remove from oven and let sit for 10 minutes before serving. Serve warm or at room temp with whip cream and sprinkle with nutmeg if desired.
Note- use Betty Crocker Super Moist Butter Recipe Yellow cake mix
Pumpkin Spice Cake
4 large eggs (I use egg beaters equivalent to 4 eggs)
2 cups Splenda from packets
1 cup vegetable oil (I use unsweetened applesauce)
1 (15oz) can pumpkin
2 cups flour
2 tsp. baking powder
2 tsp. cinnamon
½ tsp baking soda
½ tsp salt
½ tsp ground ginger
¼ tsp cloves
Cream Cheese frosting (see below)
½ cup chopped walnuts, toasted
Combine first 4 ingredients in a large bowl. Beat at med .speed with electric mixer until smooth.
Combine flour and next 6 ingredients. Stir flour mixture into pumpkin mixture until well blended. Spread batter in a lightly greased (with Pam) 15x10 ½ jelly-roll pan
Bake at 350 degrees for 30 minutes or until lightly browned. Cool completely on wire rack. Spread cream cheese frosting over cake sprinkle with walnuts.
Cream Cheese Frosting
1 3oz package of fat free cream cheese softened (use low fat if you want to)
1/3 cup I can’t believe it’s not butter spray
1 tsp vanilla
2 cups powdered sugar
Beat first 3 ingredients at med. speed until creamy. Gradually beat in powered sugar until smooth.
Herb-Butter Roasted Turkey
1 14 pound turkey
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup butter (no substitutes), softened
2 to 3 tablespoons snipped fresh thyme, tarragon, marjoram, and/or rosemary
2 cloves garlic, minced
Pear-Pecan Stuffing (see Recipe Center)
1. Preheat oven to 425 degrees F.
2. Remove giblets and neck from interior cavity of turkey; reserve for gravy stock. Rinse bird; pat dry. Cut off wing tips; reserve for gravy stock. Season cavity with salt and pepper.
3. For Herb-butter seasoning, combine butter, the fresh herbs, and garlic. Starting at the neck end of the turkey, loosen the skin by sliding your fingers underneath it, being careful not to tear it. Slide your hand as far as you can toward the other end of the turkey, separating the skin from the meat. Rub about 2/3 of the her-butter seasoning over the entire breast.
4. Spoon some of the Pear-Pecan stuffing into the neck cavity. Skewer neck skin to back. Spoon more of the stuffing loosely into the body of the cavity. If you pack the stuffing to tightly, it will not get hot enough by the time the turkey is cooked. Tuck drumsticks under tail skin or tie to tail. Transfer any remaining stuffing to a 2 quart casserole; cover and chill in refrigerator.
5. Place turkey, breast side up, on a rack in a shallow roasting pan. Insert meat thermometer into the center of one of the inside thigh muscles. The bulb should not touch the bone.
6. Rub remaining herb-butter seasoning over the entire turkey. Cover turkey loosely with foil. Roast in preheated over for 20 minutes. Reduce temperature to 350 degrees F. Continue roasting turkey for about 3 1/2 to 4 hours or until thermometer registers 180 degrees F. Cut bank of skin between legs after 2 1/2 hours so the thighs will cook evenly. Bake casserole of stuffing alongside turkey during the last 40 minutes of roasting. During the last 30 minutes of roasting, uncover turkey.
7. When done, remove turkey from oven, cover. Let turkey stand 20 minutes before carving. To serve, remove stuffing from turkey; transfer to a serving bowl. Carve turkey and serve warm. Makes 14 servings.
Calories: 771; Fat 43g; Carbs 23g; Fiber 2g; Protein 71g
Sweet Potato casserole (sweet one)
3 lbs. sweet potatoes, peeled and quartered
1 Tbs. "I can't believe its not butter" butter (in a tub) only 5 grams of fat for 1 Tbs.
2/3 cup fat free half and half
1/2 cup sugar twin or splenda brand brown sugar or 1/3 cup regular brown sugar
1 tsp. vanilla
1 tsp. cinnamon
1/2 tsp. allspice
1/4 cup dried coconut flakes
1/4 cup chopped walnuts
Pre heat oven to 375. Place sweet potatoes in a large pot with water to cover. Bring to boil and boil for 15 minutes or until tender. Drain. While potatoes are cooking, combine the butter, half n half, brown sugar, vanilla, cinnamon and allspice in a small bowl. Spoon potatoes into an 8x8 baking dish coated with PAM. pour half and half mixture evenly over the potatoes and mash slightly (potatoes should be lumpy) Bake for 20 minutes. Remove from oven and top with coconut and walnuts. Return to oven and bake 5-8 minutes until coconut begins to brown. Makes 10 servings
Pumpkin Protein Cheesecake #1 (very healthy)
3 (8 oz) packages fat free cream cheese
½ cup low fat cottage cheese
1 ½ tsp. cinnamon
¾ cup Splenda (from packets)
1 ½ tsp. vanilla
1 low fat graham cracker crust (ready made pie crust)
¾ cup vanilla protein powder
1 tsp. nutmeg
½ tsp all spice
1 tsp cloves
¾ can pumpkin
Beat cream cheese. Mix in cottage cheese until smooth. Add in all other ingredients. Mix until smooth. Pour into ready made crust.
Bake at 375 degrees for 45 minutes. (maybe a little longer at high altitude) Refrigerate for 30-45 minutes. Top with cool whip (fat free) before serving.
Make 8 servings.
Two Layer Pumpkin Pie
4 oz fat free cream cheese (use low fat if making for guests)
1 Tbs. milk
1 Tbs. Splenda
1 tub fat free cool whip whipped topping. Thawed and divided
1 graham pie crust
1 cup low fat milk
1 can pumpkin (15oz)
2 packages (4 servings each) Jell-O vanilla flavor instant pudding and pie filling (I use the fat free sugar free pie filling/pudding)
1 tsp cinnamon
½ tsp ground ginger
¼ tsp ground cloves
Mix cream cheese, 1 Tbs. milk and Splenda in large bowl with wire whisk until well blended. Gently stir in half of the whipped topping. Spread onto bottom of crust.
Pour 1 cup milk into large bowel. Add pumpkin, dry pudding mixes and spices. Beat with wire whisk 2 minutes until ell blended. (mixture will be thick) Spread over cream cheese layer.
Refrigerate 4 hours or until set. Top with remaining whipped toppings just before serving on each piece. Makes 10 servings.
Healthy Chicken Chilli
1 lb boneless, skinless chicken breast- raw- cut into cubes
1 can fat free low sodium chicken broth
1 can black beans- drained and rinsed
1 can red beans or beans of choice (white or pinto) drained
1 chili pepper diced
1 onion thinly chopped
Garlic clove- minced
1/2 Tbs. olive oil
2 Tbs.Chili powder
1 tsp cumin
pinch of red pepper
salt to taste
In a large skillet heat olive oil and then sauté garlic. Add chopped onion and cook until clear.
Add cubed chicken and cook until tender ( no longer pink). Right before chicken is done add chili powder and mix well.
While chicken is cooking put chicken broth, beans, cumin, red pepper in a large pot on medium heat.
Add chicken when ready, stir and bring to a boil. Cover and simmer for about 35-40 minutes. I cook it until the beans cook down and make a sort of gravy. Add salt to taste.
* You can use 2 cans of black beans instead of the red beans.
Toppings:
Top with a bit of low fat shredded cheese and squeeze a slice of lime on top and 2 tsp. of low fat sour cream.
You can add a bit of tortilla strips.
Tortillas- healthy idea- cut a whole wheat tortilla into thin strips and bake until crisp for topping.
KNOW YOUR OATS! 
Did you know that the secret to flat abs, long-term health and stable blood sugar levels are just a cup of oats away? Think crunches and leg raises are the only way to a six pack? Well, it helps, but its all about YOUR DIET! More specifically, its about whole grains. A recent Penn State University study found that individuals on a weight loss plan that included whole grains reduced thier belly fat more than those who ate the same diet but included only refined grains. And, research shows that women who eat whole grains are less likely to gain weight as they age, providing they eat nutrionally and get their required exercise.
Rolled Oats - AKA standard oatmeal and old-fashioned oats, rolled oats are whole oats that have been steamed, rolled and flaked so that they cook quickly.
Oat Bran - the outer layer of the oat kernel, oat bran is high in soluble fiber. Use it in baked goods and breakfast cereals.
Steel-Cut Oats - oats that are whole-grain groats chopped into pieces are called steel-cut. They're chewier than rolled oats and can take 20 minutes or longer to cook.
Quick Oats - Instant oats are quick oats that have been precooked so that they only need to be mixed with hot liquid. They do not provide the longer term energy of their rolled or steel-cut cousins.
SPICE ADVICE - the health benefits of spices
All Spice - improves digestion and relieves joint pain
Cayenne - Reduces pain; boosts mood and metabolism and is an anti-inflammatory
Cinnamon - improves insulin sensitivy & reduces cholesterol
Cloves - antiseptic, antimicrobial, relieves toothaches
Ginger - relieves nausea, anti-inflammatory, and eliminates gastrointestinal distress
Nutmeg - treats diarrhea and colic and anti-inflammatory
Paprika - relieves cold and fever; soothes upset stomach, and anti-inflammatory
For more nutritionous and yummy recipes, download the attached files and create your own COOKBOOK!