Pumpkin Spice Granola

Who else is still on a pumpkin kick? You know I am!

Y’all know I love me some granola, and if you haven’t checked out my other granola recipes, you can find them linked below:

Maple-Almond Granola

Almond Joy Granola

BUT since it’s pumpkin season, I made my version of pumpkin spice granola and honestly–it’s my favorite homemade granola recipe yet! I hope y’all love it as much as I do! Make sure you tag me in all of your creations: @livebetterwithkatdetter

Fun Pumpkin Facts: 
Did you know that pumpkin can be used to replace butter or oil in baked goods? You heard me right!
Subbing pumpkin for butter in a recipe: For 1 cup of butter, use 3/4 cup of PURE pumpkin puree
Subbing pumpkin for oil in a recipe: For 1 cup of oil, use 1 cup of PURE pumpkin puree (1:1 ratio)

Pumpkin is also high in fiber which many Americans do not consume enough of daily. Fiber aids in digestion, promotes heart health, and controls blood sugars. Make your “treats” more nourishing by using pumpkin!

Other ways to incorporate pumpkin:
Add pumpkin puree to Greek yogurt with a drizzle of honey
Make pumpkin muffins or scones
Mix 1-2 Tablespoons into coffee with 1 teaspoon of maple syrup
Make a savory sauce with pumpkin + light cream + Parmesan cheese
Combine pumpkin + ricotta cheese + herbs + spices and use as a filling for lasagna
Make a pumpkin smoothie

Okay, now onto the granola!

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Pumpkin Spice Granola

  • Servings: 6 servings
  • Difficulty: easy
  • Print

Ingredients:

2 cups old fashioned oats
1 tsp cinnamon
1 tsp pumpkin pie spice
1/4 tsp salt
1 T chia seeds or ground flax
1/4 cup coconut oil
1/8-1/4 cup maple syrup (depending on how sweet ya like it!)
1/2 can PURE pumpkin 

Directions:

  1. Preheat oven to 325 F.
  2. Mix oats, spices and chia/flax together. In a saucepan, heat coconut oil, maple syrup and pumpkin until melted and combined together.
  3. Mix pumpkin mixture into oats.
  4. Once well incorporated, add to a parchment paper lined baking dish.
  5. For granola clusters, spread granola evenly and firmly pack oat mixture onto baking sheet.
  6. Bake for 30 minutes, rotating pan halfway through. Allow granola mixture to cool for an hour, then break into chunks.
    **NOTE: If granola is too moist, bake for an additional 10-20 minutes at 200 F to take out excess moisture.
  7. Enjoy on a top of yogurt, in a smoothie bowl, or plain!
  8. Additional/optional add ons once granola is cooled:
    Dark chocolate chips/chunks
    Pumpkin seeds
    Raisins
    Dried cranberries
    Freeze dried fruit

 

What other fall recipes would you like me to try? Let me know in the comments here or on my social media accounts!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
@livebetterwithkatdetter

ALMOND JOY Granola

It’s been a hot minute since I made homemade granola! Who else loves a good crunch with a yogurt parfait or on-top of a smoothie bowl? This girl does!

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Granola oftentimes gets a bad rap because many store bought ones are high in fat, calories, and sugar. While all of that is true, you can make granola in the luxury of your own home CHEAPER than you can buy it and you can make it more nutrient dense!

In this recipe, I use old fashioned oats (complex carb + soluble fiber), chia seeds (rich in omega 3 fatty acids + fiber), whole almonds (healthy fat + protein), and dark chocolate (antioxidant) as the base. Some other additives: maple syrup (only 2 tablespoons for the whole batch), unsweetened coconut flakes, stevia sweetened chocolate chips, and coconut oil. Find full FREE printable recipe down below!

NOTE: If you like things a little sweeter, feel free to bump up the maple syrup to 1/4 cup instead of 2-3 tablespoons.

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ALMOND JOY Granola

  • Servings: 8 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 2 cups old fashioned oats
  • 1 tablespoon chia seeds
  • 1/4 cup whole almonds
  • 1/4 cup unsweetened cocoa powder
  • 1/4 teaspoon salt
  • 2 Tablespoons coconut oil, melted + cooled
  • 1 Tablespoon vanilla extract
  • 2-3 Tablespoons pure maple syrup
  • 2 Tablespoons unsweetened shredded coconut flakes
  • 1/4 cup dark chocolate chips ( I like using stevia sweetened )

Directions:

  1. Preheat oven to 325 degrees F.
  2. In a bowl, mix oats, chia seeds, almonds, cocoa powder and salt.
  3. In a separate bowl, mix melted coconut oil, vanilla, and maple syrup.
  4. Combine dry ingredients with wet ingredients and mix well.
  5. Pour mixture on to a parchment paper lined cookie sheet and bake for 30 minutes, stirring granola halfway through.
  6. Add in coconut and chocolate chips and bake for additional 5 minutes.
  7. Allow granola to cool for 15 minutes and store in air tight container up to a week.
  8. Enjoy with some mixed berries + yogurt, on top of a smoothie bowl, with milk, or plain!

 

I hope you all enjoy this quick and easy granola recipe!  Add it to your meal prep for breakfast on the go!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

@livebetterwithkatdetter

#livebetterwithkatdetter

Bunny Pancakes

It wouldn’t be a holiday if I didn’t post a bunch of festive favorites 🙂 Today I am sharing my PERFECTED pancake recipe–they’re fluffy, golden, cook perfectly, and don’t crumble when trying to flip!

The best part? These pancakes taste like regular pancakes BUT are filled with fiber and protein! Score.

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Simply make the pancakes and top with a ball of shredded coconut for the “bunny tail” and use sliced banana and chopped walnuts for the bunny feet. Your family will love these this weekend!

Full printable recipe listed below–tag me in your creations! @livebetterwithkatdetter

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  • Servings: 10 pancakes
  • Difficulty: easy
  • Print

Ingredients:

  • 1 cup old fashioned oats
  • 1/2 cup almonds
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 2 teaspoons cinnamon
  • 2 eggs
  • 1 cup PLAIN Greek yogurt (I used nonfat)
  • 1-2 tablespoons almond milk (unsweetened)
  • 1 tablespoon vanilla extract
  • Coconut oil (for griddle)

Directions:

  1. Preheat griddle to 350 degrees.
  2. In a high powered blender, blend oats and almonds until flour like consistency.
  3. Add flour to mixing bowl and mix in salt, baking powder, baking soda and cinnamon.
  4. In a separate mixing bowl, add eggs, Greek yogurt, almond milk, and vanilla.
  5. Combine wet and dry ingredients. Add more almond milk as needed to reach desired consistency.
  6. Grease griddle with 1 teaspoon of coconut oil. Add 1/4 pancake batter to griddle (cooking 3-4 pancakes at a time.)
  7. When pancake begins to bubble, flip and cook on the other side (about 3 minutes each).
  8. Serve with your favorite toppings!

 

 

Get a little festive this weekend and make your pancakes into little bunnies! You’re family is going to love them!

HAPPY EASTER!
Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

FB & Pinterest: Live Better with Kat Detter

IG: @livebetterwithkatdetter

Black Bean Brownies

Black beans in brownies?? YES!

This trend has been around for a few years now. The first time I made black bean brownies was in 2015…I was getting ready to pack up my car and move to California to attend Loma Linda University to become a registered dietitian.  Before I left for school, I made my family a special treat…and I didn’t tell them what was in it…

Now, I am going to give you a little background on my childhood…when I was a little girl, maybe 6 or 7, I LOVED “playing” in my mom’s kitchen experimenting with foods…that could be why I decided to become a dietitian and do recipe development professionally!

I can remember making a jello dessert and putting what I thought was orange zest in it for a little extra flavor…turns out I was zesting too much and ended up putting the orange peeling in it instead…and my brothers never let me forget it! They’re always kind of afraid to try new foods I make despite the fact that I’ve gotten wayyyyy better at recipe development.

Back to before I moved away, I made a special dessert for my last night in North Carolina…I made black bean brownies. After everyone took a bite and decided they tasted good, I had them guess what they thought was in it…no one knew!

“Black beans!” Course, we grew up eating beans so my brothers weren’t too put off…but my sister-in-law was like “Ew, gross” and decided they were not fit to eat. However, everyone else LOVED them, and you will to!

 

I’ve adapted my recipe over the years. Today I am using black beans and sweet potato in this recipe and I guarantee you will love it! Fudgey, smooth, and perfect for a warm, brownie sundae!

Black Bean Brownies

  • Servings: 16 squares
  • Difficulty: easy
  • Print

Ingredients

1 can black beans

1/2 c almond flour

1/2 c sweet potato

1/2 c unsweetened apple sauce

1/4+ 2 tbs maple syrup

2 T cocoa powder

1/4 tsp salt

1/2 tsp baking powder

1 T vanilla

1/2 c dark chocolate chips

Directions

  1. Preheat oven to 350 degrees.
  2. Drain and rinse black beans very well.
  3. Add to high powered blender or food processor.
  4. Add almond flour, sweet potato, unsweetened applesauce, maple syrup, cocoa powder, salt, baking powder and vanilla to blender/food processor.
  5. Blend until smooth.
  6. Add to mixing bowl and fold in chocolate chips.
  7. Pour mixture into greased baking dish.
  8. Sprinkle more chocolate chips on top.
  9. Bake at 350 for 25-35 minutes.
  10. If brownies are still goopy, bake for additional 5-10 minutes and let cool. The batter will thicken as it cools.
  11. Enjoy!!!

Have you ever tried black bean brownies ??

Until next time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian

Follow me one social media!

@livebetterwithkatdetter

 

 

Mini Egg Frittatas

What says Sunday brunch better than frittatas?  How about mini egg frittatas?

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What I love about this recipe is that it can be completely individualized person to person! If you are hosting a brunch and you have enough ramekins (or muffin tins), you can cater to each person’s favorite toppings!

Since it’s just the hubs and me, I stuck with 2 servings and mixed 2 eggs with salt & pepper and sauteed spinach and asparagus for his mini frittata.

As for me, I used 1 egg and 1 egg white, 1 ounce of shredded extra sharp white cheddar cheese, sauteed onion, spinach and asparagus.

Other additional toppings:

  • tomatoes
  • mushrooms
  • garlic
  • bell peppers
  • broccoli
  • carrots
  • Brussels sprouts
  • breakfast meats

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Mini Egg Frittatas

  • Servings: 2 individual servings
  • Difficulty: easy
  • Print

Ingredients:

  • 1/2 onion, chopped
  • 1 cup chopped fresh asparagus
  • 2 cups spinach, raw
  • 2 teaspoons of oil of choice or butter
  • 4 eggs
  • 1 ounce shredded cheese
  • salt & pepper to taste

Directions

  • Preheat oven to 350 degrees.
  • In a saucepan over medium heat, add oil/butter and saute onion, asparagus, and spinach for 3-5 minutes until spinach has wilted and veggies are cooked.
  • In a separate bowl, mix together eggs, cheese, and salt and pepper. Add sauteed veggies.
  • Pour egg mixture into greased ramekins.
  • Bake at 350 degrees for 20-25 minutes until eggs are cooked all the way through.
  • Enjoy with some toast and fruit on the side!

**Feel free to completely individualize each ramekin using different mixing bowls to add specific toppings that everyone will love!

What is your favorite way to prepare eggs?

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

 

Shamrock Skewers

No, I didn’t take the time to shape my kiwis into actual shamrocks, BUT this is a fun little activity you can do with the fam!

So simple, yet so satisfying and a great snack option to add to your St. Patrick’s day festivities.

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Shamrock Skewers

  • Servings: 10 skewers
  • Difficulty: easy
  • Print

Ingredients:

  • 8 kiwis
  • 2 cups fresh pineapple
  • 1 cup green grapes, washed

Directions: 

  1. Wash kiwis, peel using a small knife. Cut into 1 inch round pieces.
  2. Using a skewer, alternate kiwi, pineapple, and grapes until you reach the top of the skewer.
  3. Serve at your St. Patty’s day party or as a snack at home!

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Such a simple little festive treat!

How are you celebrating St. Patrick’s day this weekend?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, & YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

St. Patty’s Pancakes

What better way to begin St. Patrick’s Day celebrations than to make green pancakes!

I used my almond & oat flour pancake recipe and adjusted the wet ingredients so I could add…wait for it…

SPINACH! Yes, I went there. If there is any way I can add veggies to my meals, I go for it. Best part? You can’t even taste it, but you’re still benefiting from the vitamins, minerals, and fiber spinach has to offer.

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St. Patty's Pancakes

  • Servings: 2 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 1 cup almond flour
  • 1/2 cup oat flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 2/3 cup almond milk, unsweetened
  • 1 cup spinach, fresh
  • 1 tablespoon vanilla extract
  • 1/2 cup unsweetened apple sauce
  • 1/4 cup dark chocolate chips

Directions:

  1. Preheat skillet to ~300 degrees.
  2. In a medium mixing bowl, add almond & oat flour, baking powder, salt and  cinnamon.
  3. In a blender, add almond milk and spinach and blend until all spinach is in liquid form.
  4. Pour almond milk & spinach into dry ingredients. Then add vanilla and unsweetened apple sauce.
  5. Mix well,  but leave a few lumps.
  6. Fold in dark chocolate chips.
  7. Spray skillet. Add 1/4 cup of batter onto skillet and cook ~3-5 minutes on each side. *Cook slowly to prevent burning on the outside and uncooked in the middle.
  8. Serve with your favorite toppings! My favs: berries, peanut butter, banana, and a splash of black berry syrup!

 

What’s your favorite type of pancake?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Apple Nachos

One of my favorite ways to eat apples, these nachos do not disappoint! 

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These apple nachos will fill you up and provide fiber, protein, complex carbs and healthy fat so you have a completely balanced sweet treat, dessert, or midday snack.

Did I mention how simple it is? Takes less than 5 minutes to have a nice treat for you and your family. Best part? These are items you probably already have in stock!

 

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Apple Nachos

  • Servings: 1 serving
  • Difficulty: easy
  • Print

Ingredients:

  • 1 fresh apple, washed (I usually use Pink Lady, Fuji, or Gala)
  • 1-2 tablespoons natural peanut butter, unsweetened
  • 3 tablespoons mini dark chocolate chips (I like Lily’s chocolate if I have it in stock)

Directions:

  1. Wash and slice apple into strips.
  2. Place apples on a plate. Drizzle natural peanut butter on top. (Tip: If peanut butter is thick or too stiff, microwave for ~10-15 seconds)
  3. Top with chocolate chips and serve!
  4. Enjoy!

**Keep it simple or add more toppings such as coconut flakes, chopped nuts, or granola.

 

Treat yourself and your family to this fun sweet treat! If you have kids, this is a fun little recipe to get them involved in the kitchen.

 

What is your favorite way to eat apples?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Green Smoothie Bowl

Smoothie bowls are one of my favorite sweet treats that fuel my body with vitamins, minerals and fiber to get me through the afternoon. What’s more is topping it off with extra nutrient dense goodies to change the flavor and texture of my midday snack.

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Today’s recipe for #nationalnutritionmonth is a green smoothie bowl just in time to bust out for St. Patrick’s day coming up!

 

Green Smoothie Bowl

  • Servings: 1 serving
  • Difficulty: easy
  • Print

Ingredients:

  • 1/2 frozen banana
  • 1/2 cup frozen pineapple
  • 1 cup fresh spinach
  • 1/2-2/3 cup of unsweetened almond milk
  • ice cubes as needed if smoothie bowl is not a thick consistency to your liking

Directions:

  1. In a high powered blender, add banana, pineapple, spinach and almond milk.
  2. Blend until smooth.
  3. If consistency is too thin, add some ice cubes to make smoothie a thicker consistency.
  4. Add favorite toppings! (I like granola, fresh fruit, and peanut butter)

Other topping suggestions: 

  • dark chocolate chips
  • chia seeds
  • ground flax seed
  • coconut flakes (unsweetened)
  • dried fruit (limit to 1/4 cup)
  • chopped nuts
  • cinnamon
  • pumpkin seeds
  • pomegranate seeds

 

What are you favorite smoothie toppings?

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Peanut Butter-Chocolate Chip Energy Bites

Peanut Butter + Chocolate…what could be better?

 

How about paired with oatmeal and honey?? Yes, please!

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There are many different energy bite recipes out there, but here is my version!  Nutrient dense, great pick me up in the afternoon or for a pre-workout snack, and guaranteed to put a smile on your face!

 

This recipe contains oatmeal, natural peanut butter, honey, unsweetened coconut, chia seeds, and dark chocolate chips. Protein + carbs + heart healthy fat to get you going.

*Nutrition Fact on Chia Seeds: high in fiber (good for digestion & feeling full), protein, calcium (for bone health), manganese (antioxidant to protect body from free radicals-damaging cells in body), and magnesium (protein production, muscle and nerve function, blood glucose control, and blood pressure regulation). Great addition to any baked good, smoothie, or jam!

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Peanut Butter Chocolate Chip Energy Bites

  • Servings: 20 bites
  • Difficulty: easy
  • Print

Ingredients:

  • 1 cup Old Fashioned Oats
  • 2/3 cup of Natural Peanut Butter (unsweetened)
  • 2 Tbs honey
  • 2 Tbs Coconut, unsweetened
  • 2 Tbs Chia Seed (or ground Flax Seed)
  • 3 Tbs Dark Chocolate Chips

Directions:

  1. In a bowl, mix oatmeal, peanut butter, honey, coconut, chia seeds (or ground flax), and chocolate chips until nicely incorporated.
  2. Chill in refrigerator for at least 30 minutes.
  3. Roll out into bite sized balls.
  4. Chill additional 10 minutes.
  5. Store in air tight container for up to 7 days.
  6. Enjoy for a snack, breakfast on the go, or an after dinner treat!

What are your favorite afternoon pick-me-ups?

 

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd