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Pumpkin Spice Cake in Mug Recipe


  • 4 tbsp all purpose flour (it can be whole wheat but it rises better with all purpose)
  • Pinch of salt
  • 1/8 tsp baking powder
  • 1 and 1/2 tbsp molasses
  • 1 tsp cinnamon
  • Pinch cloves
  • Pinch nutmeg
  • 2 tbsp pumpkin puree
  • 2 tbsp milk

Mix all ingredients in a microwavable mug. Cook on high for 2 minutes (based on 1000 watt microwave). 1 minutes for 1200 watt microwave. Goes really well with vanilla bean ice cream. Let cool for 5 minutes. Enjoy!

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Blue Corn and Pumpkin Pancakes Recipe πŸ‚ 🍁


  • 1 cup blue corn pancake mix (or find a corn pancake mix of your choice)
  • 2 tbsps pumpkin puree
  • 1 tbsp coconut oil
  • 1/2 cup almond milk
  • 1 tsp cinnamon
  • Sprinkle nutmeg


  • This is a slight different take on the blue corn pancake mix, adjusted for Fall Flavors. I find the corn meal gives it a nice crunchy texture as opposed to pumpkin pancakes with flour.
  • Instead of following the package, mix only the above ingredients minus the coconut oil in a bowl until lumps disappear.
  • Heat a pan to medium heat and melt the coconut oil at the bottom.
  • Scoop 3 tbsps or more of the mix into the saute pan and cook for 5 minutes or until the bottom is a golden crispy texture.
  • Flip each of cake and cook for about 2-3 minutes more until the center is cooked through.
  • Serve with your favorite butter and/or syrup. Enjoy!

Harvest Fall Smoothie Recipe


  • 1 cup V-8 juice
  • 2 tbsp pumpkin puree
  • 1 small apple diced
  • 1/8 of orange, skin off
  • 1 tbsp cinnamon
  • Sprinkle nutmeg


  • Pretty, easy, put all ingredients in the blender and blend until mixed and the apples are pulp. Enjoy your healthy harvest smoothie! πŸ‚ 🍁

Just came up with this one on a whim one night. Been in a harvest Fall mood since beginning of August and this is one of many new recipes to try.

Pumpkin Bread Recipe

Source: Andrea Knight


  • 1 cup whole wheat flour
  • 1 Tsp cinnamon
  • 1 egg
  • 3/4 cup pumpkin puree
  • 0.5 tsp nutmeg
  • 0.5 tsp cloves
  • 1/3 cup butter or ghee, softened
  • 1/4 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/2 cup Truvia or sugar
Source: Andrea Knight


  • Combine all ingredients in a bowl and stir until combined.
  • Place a wax paper sheet at the bottom of a loaf pan. This recipe makes one loaf and can be doubled to make two loaves.
  • Preheat oven to 325 degrees F.
  • Cook for 65-75 minutes, or until a toothpick comes put of the middle clean.
  • Cool for 10 minutes and serve.

Notes: This is a healthier version compared to one that used white enriched flour and 1 cup of sugar. You may substitute but I find this version is the right kind of sweet and healthier too. The white flour may also produce a taller loaf.

White Bread Recipe, Oven Baked


  • 1 packet of active yeast
  • 3.25 cups enriched white flour
  • 1.5 tbsps ghee melted
  • 2 tbsps coconut oil
  • 2 tbsps olive oil
  • 1.25 cups of warm water
  • 1 tbsp salt
  • 1.5 tbsps sugar or swerve granulated sugar


Combine the warm water with yeast and sugar. Stir until well dissolved. Mix in the salt and ghee.

Add the flour one cup at a time and mix. Start kneading for 8 minutes on a floured surface.

Grease the large bowl with a couple tbsps of olive oil, and cover the ball of dough with olive oil. Wet a towel and cover the bowl, place bowl in warm place and let rise for an hour.

Punch the air out of the dough. Grease the loaf pan with the melted coconut oil. Place dough in the greased loaf pan, cover with wet towel and let raise for 40 minutes.

Heat oven to 425 F. Lower to 375 F once it reaches 425 F and bake the loaf for 40 minutes, or until it sounds hollow when you tap the bottom crust with your finger. Let cool for 10 minutes or more before cutting and enjoying with your favorite jam, butter or as a sandwich. 🍞

Chocolate Cake in a Mug Recipe


3 tbsps all-purpose flour

3 tbsps swerve, Stevia for baking or sugar

1 tbsp cocoa powder 

1 tbsp hot cocoa mix, dark chocolate

1/4 teaspoon baking powder 

Pinch of salt, optional 

3 tbsps milk 

3 tbsps coconut oil, melted

Splash vanilla extract, optional 

3 tbsps Lily’s chocolate chips or chocolate chips of your choice.


1. Combine all ingredients above and stir until combined in a mug that is at least twice the height of the mixed ingredients.

2. Microwave on high for 1 minute and 40 minutes.

3. Let cool for 5 minutes, be careful it will be hot! Enjoy with a cold glass of milk of your choice.

Chocolate Cupcakes Recipe 🧁

Credit: Andrea Knight
Credit: Andrea Knight


  • 3/4 cup all-purpose flour
  • 1/4 cup poppy seed Kodak pancakes flour
  • 1/3 cup Fage Greek yogurt 0%, no flavor
  • 3/4 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/4 teaspoon baking powder
  • 1/2 cup boiling water
  • 1/3 cup unsweetened baking cocoa
  • 1/2 cup butter or margarine
  • 3/4 cup Truvia Canr sugar blend, sugar + erytherol
  • 1/2 teaspoon vanilla
  • 1 egg


1. Preheat oven to 350 F.

2. With an electronic mixer mix the sugar, vanilla, egg and softened butter. Add and mix in the yogurt next.

3. In a glass measuring cup heat 1/2 water in the microwave for 2 minutes. Add cocoa to boiling water and stir until blended.

4. In separate bowl all the rest of the dry ingredients. Alternate adding the dry ingredients and cocoa / water mix to the butter and sugar bowl until all combined.

5. Grease the cupcake pan or use cupcake wrappers in the pan. Fill the cupcakes holes until 2/3 filled. Bake for 20-25 minutes until knife comes out clean.

6. Top with any frosting of your choice or eat as is. Enjoy!

Poppy Vanilla Pancakes

Omg, so good! The best pancakes I’ve made so far. Its my second successful recipe using the Krusteaz poppy seed pancake mix (after 2-3 that didn’t work). These are the closest I’ve come to making “IHOP-good” pancakes. This recipe is ad free so enjoy!


  • 3/4 cup enriched white flour
  • 1/4 cup Kruateaz poppy seed pancake mix
  • 2 tbsp melted butter
  • 1 tsp vanilla extract
  • 1/2 egg, yolk and egg whites
  • 2 tsp baking power
  • 1/8 tsp baking soda
  • 1/2 cup NestlΓ© Coffee Mate creamer
  • 1/4 cup water
  • 1/8 cup Monk’s fruit sweetner

Mix all ingredients together and le the baking powder and baking soda work for at least a couple minutes. Heat a pan on medium, melt butter at the bottom and pour your mixture in 4 circles in the pan. Flip the pancakes when you notice bubbles at the top and it’s the right kind of brown underneath. It usually only needs to be cooked about a minute or two after you flip, turn the heat down to low shortly after you flip the pancakes so you don’t burn them. Serve with your favorite toppings whether that is confectioners sugar, butter, peanut butter, and or syrup. I found I had enough butter both melted in the pancake and also being fried in it that it really didn’t need anything more. Enjoy! Should make about four or five pancakes.

Shortbread Poppy Seed Cookie Recipe

I am pretty sure that this is an original recipe. It came to me while I was trying to use my Krusteaz protein poppy seed pancake mix for various pancake and waffle recipes. On the back of the box it recommended a cookie recipe and in my mind I thought that a modified shortbread recipe would be even better than what they recommended. This is my original recipe for shortbread cookies using monk fruit sweetener which does not take away from the sweetness of the cookie at all and Krusteaz protein flour with poppy seeds. The results is a delightful, soft buttery cookie that’s better than any of the store bought shortbreads I’ve had. I was surprised and I think you’ll love the results. You don’t even have to tell you family it has Monk fruit sugar, they won’t be able to tell, honestly.


  • 3/4 cup enriched all purpose flour
  • 1/4 cup Kruateaz protein poppy seed pancake mix
  • 1/2 cup Danish or other good quality butter diced and softened to room temp
  • 1/4 cup Monk Fruit sweetener
  • 1/2 tsp vanilla extract

Preheat oven to 350 degrees Fahrenheit. Cream the softened butter and sweetener together until mixed well and creamy. Add the flours both and the vanilla to the butter sugar mix. Mix until combined with an electronic beater.

Scoop about a golf ball sized amount of batter and form into a flattened cookie shape with your hands. Put on a silpats or wax paper on the cookie sheet. Cook for 15 minutes or more until the sides of the cookies start to brown. Take out of the oven and let rest for 10 minutes to cool. Pair with your favorite almond milk and enjoy!

Peanut Butter Chocolate Chip Cookie Dough – Keto, Low glycemic dessert

Peanut Butter chocolate chip cookie dough


2 tbsps peanut butter, creamy, no sugar added

1/2 tbsp Keto friendly sugar (such as Monk Fruit or Swerve) *optional* -makes very sweet

1/8 tsp. pure vanilla extract

1/8 tsp. kosher salt

1/2 c. almond flour

2 tbsps Keto friendly dark chocolate chips (such as Lily’s)


In a large bowl using a hand mixer, beat peanut butter until light and fluffy. Add sugar, vanilla and salt and beat until combined. 

Slowly beat in almond flour until no dry spots remain, then fold in chocolate chips. Using a small cookie scoop or your hands scoop dough into small balls about 1 inch in diameter. Makes about 4 balls of cookie dough.

Store in the refrigerator or in the freezer for up to 1 month.


I keep these recipes small so that you don’t have a whole batch of these sitting around the house tempting you. You can even half this recipe if you want. You can fulfill your dessert or chocolate need and then move about you day. Saves you from binging and feeling bad afterwards. So rich, you will feel done after one. Low glycemic means no cravings and no sugar spikes. Yay!

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Greek Turkey Patties Recipe


  • 1 lb ground turkey
  • 1 tbsp oregano
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp dill
  • 1/4 tsp Margorem
  • 2 tbsp feta cheese broken up
  • 1/ 4 cup chopped spinach, women from frozen so easily mixed


  • Put all the ingredients in a large bowl and break up the ground turkey with a large wooden spoon. Make sure it is all mixed evenly and form into four patties. Heat a large skillet with two tablespoons of olive oil or coconut oil. Place each Patty in the skillet and cook covered for about 5 to 7 minutes on medium heat. Turn and cook for another 5 minutes covered. Cook until the inside of the thickest Patty is cooked all the way inside through. Serve with your favorite salad or in your bun of choice.

Pumpkin Spice Greek Yogurt Recipe

Photo source: Andrea Knight


  • 1/2 cup Greek yogurt
  • 1/2 cup pumpkin puree
  • 1/8 tsp salt
  • 1/4 tsp cinnamon
  • 1/8 tsp vanilla extract
  • dash allspice
  • dash nutmeg
  • dash ground cloves
  • 2 tsp monk fruit sweetener or 1 packet of splenda

Optional add ins and toppings

  • Cranberries
  • Pumpkin seeds
  • Sunflower seeds
  • Blueberries
  • Raspberries
  • Strawberries
  • Flax seeds
  • Chia seeds
  • Psyllium husk

Mix all ingredients in a bowl and serve. I love some crunch or contrasting texture, so I highly recommend sunflower seeds and cranberries. Also a great way to get in your superfood ingredients such as chia or flax seeds. No heating required.

Ginger Pumpkin Muffins or Pumpkin Loaf Recipe

Pumpkin Muffin, photo source Andrea Knight
Pumpkin Muffin, photo source Andrea Knight


  • 1/2 cup white sugar
  • 1 cup brown sugar
  • 2 eggs and 1 egg white
  • 1 tsp vanilla extract
  • 2 tsps cinnamon
  • 2 tsps nutmeg
  • 1/2 tsp ginger
  • 1/2 tsp cloves
  • 1/2 cup apple juice
  • 2/3 cup vegetable oil
  • 1 tbsp greek yogurt
  • 1 and 1/3 tsp baking soda
  • 1 tsp salt
  • 1 cup whole wheat flour
  • 1 1/4 cup enriched white flour
  • 2/3 can pumpkin puree (15oz can)

1. Preheat oven 350 degrees F.

2. In a large bowl, beat together pumpkin puree, eggs, oil, apple juice, yogurt, vanilla and sugar until well blended. In a separate bowl, mix together the flours, baking soda, salt, cinnamon, nutmeg, cloves and ginger. Add the flour and spice mixture and beat into the pumpkin mixture until smooth.

3. Grease your pans, either 2 loaf pans or 4 muffin pans of 6 muffins each (I did one loaf and two muffin pans) with cooking oil (vegetable, olive or coconut) and flour. I usually put both flour and oil into the pans and use a napkin to cover the inside areas so the breads come out perfectly. Pour the mix into the greased pans, halfway up in muffin tins and halfway in the loaf pan.

4. Cook muffins for 20-25 minutes and the loaf for 50 minutes, or until a knife in the middle comes out clean. Cool for 10 minutes before cutting or serving.

Chocolate Peanut Butter Cupcakes Recipe

Photo Source: Andrea Knight, mediumandreaknight.com


  • 1 1/3 cups flour, I used half whole wheat half all purpose
  • 1/2 cup peanut butter
  • 3/4 cup cocoa powder, unsweetened
  • 1 1/2 cups sugar
  • 3/4 tsp vanilla extract
  • 2 large eggs
  • 1 cup milk
  • 2 tsp baking powder
  • 1/4 tsp baking soda
  • 3 Tbsp butter, softened
  • 1/8 tsp salt

First time making these, they just popped up in my head to make one night. Love sweet and salty together and love peanut butter and chocolate together. So I looked up multiple recipes and combined them. Here it is! You can taste the peanut butter, so good.

Heat oven to 350 degrees Fahrenheit. In a bowl with a mixer cream the sugar and softened butter. Add the eggs, vanilla and then milk. Combine until smooth.

In a separate bowl combine all the dry ingredients except the peanut butter, sifting in the flour. Mix in the wet ingredients with the dry until combined. Melt the peanut butter in the microwave for 20-40 minutes. Pour into mix and stir until all combined. Place in cupcake wrappers placed in cupcake pans (fill halfway in each cup) and bake for 14-17 minutes or until a knife inserted in the middle comes out mostly clean. Top with any icing you prefer.

Note: I didn’t add icing, these are sweet enough, but there are many icing recipes you could use to pair with these including peanut butter, chocolate, coffee and vanilla.

Andrea K’s Meatloaf Recipe

Photo credit: Andrea Knight, mediumandreaknight.com
  • 1 lb ground sirloin
  • 1/2 pound ground chuck (80/20)
  • 1 Egg
  • 1/2 cup onion
  • 1 tsp sage
  • 1 poblano pepper minced (optional)
  • 1 tbsp olive oil
  • 1/2 cup breadcrumbs
  • 2 tbsps parsley
  • 1 tsp salt (or to taste)
  • 1 tsp black pepper (or to taste)
  • 1/3 cup ketchup
  • 2 tbsp brown sugar
  • 2 tsp yellow mustard

Preheat oven to 350 degrees Fahrenheit. In a big bowl combine all ingredients other than ketchup, mustard, olive oil and brown sugar. After ingredients are combined grease a loaf pan with 1 tbsp olive oil or butter. Place combined loaf ingredients into the greased pan. In a separate small bowl combine ketchup, mustard and brown sugar. Cover the top of the meatloaf with the ketchup mixture.

Bake for 1 hr and a half. Remove from oven and let it settle for 15 minutes. Slice and serve with your favorite sides.

Cinnamon Muffins Recipe

Photo Source: Andrea Knight, mediumandreaknight.com

Decided to make these on a whim, added some ingredients and voila! Cinnamon muffins. I used a split of whole wheat and white flour so that I had “healthy” with “tasty” in one, but you can go all white flour or all wheat if you’d like. I added vanilla and cinnamon as well. If going whole what maybe experiment adding yogurt to help make it more moist.


  • 1 cup enriched white flour
  • 1 cup whole wheat flour
  • 1 tsp vanilla extract
  • 1 tbsp cinnamon
  • 1 egg
  • 2 tbsp baking powder
  • 1 cup almond milk, warmed for a minute in the microwave
  • 1/2 tsp salt
  • 1/4 cup cooking oil

Pre-heat oven to 400 degrees. Place all ingredients in a bowl. Stir until mixed. Place in paper muffin cups in muffin pans about halfway in the paper wrapper. Cook for 15 minutes or until the knife or toothpick comes out clean in the middle of a muffin. Makes about 12 muffins.

Andrea K’s Super Healthy Hunger Busting Smoothie Recipe, High Fiber

Well, here it is! The green juice that tastes good that accomplishes many things at once. When I have twice a day I feel more full and want to eat less. Great for balanced diets and those looking to eat clean.

  • Has both soluble and insoluble fiber
  • Feel full!
  • Healthier GI tract without feeling sick like some cleanses
  • Good dose of superfoods!
  • Enzymes contained in the superfoods to help breakdown the fats and carbs for more efficient energy
  • Chia seeds have high potassium
  • Fruits and veggies in one smoothie
  • Helps to feel healthy, less brain fog
  • Feel good about getting your nutrients in easily
  • Faster and easier to make than a fancy complex salad that has all of these benefits


  • 1.5 cups baby spinach and kale leaves
  • 1 tbsp psyllium husk
  • 1 scoop “Green Superfood”, by Amazing Grass*
  • 1 tbsp chia seeds
  • 1/2 cup orange juice, 100% juice
  • 1/2 cup apple juice, 100% juice
  • 1/2 cup water

*I was not paid or persuaded to promote any product, this is really what I use and my experiences with this recipe only

Teriyaki Chicken and Peanut Recipe

Photo Source: Andrea Knight, mediumandreaknight.com
  • 1/2 cup soy sauce
  • 1/2 cup sugar
  • 1/4 cup Apple cider vinegar
  • 1 tsp minced garlic
  • 1/2 tsp Ginger
  • 1/4 tsp Black pepper
  • 1 tbsp cornstarch
  • 1 tbsp water
  • 3 mushrooms
  • 1/3 cup zucchini slices
  • 1/2 chicken breast
  • 1/4 cup peanuts, unsalted
  • 2 tbsp olive oil or sesame oil

In a saucepan, combine the cornstarch, water, sugar, soy sauce, vinegar, garlic, ginger and pepper. Cook over low heat. Let it simmer and stir frequently until sauce thickens and bubbles. Set to the side.

Slice your chicken breasts about 1/4 inch thick and sautee in a quart saucepan in sesame oil or olive oil. Cook your chicken until browned on both sides over medium to medium high heat.

While chicken is cooking slice your zucchini in 1/8 inch thick slices then quarter. Slice your mushrooms πŸ„ about 1/4 inch thick.

Add 3 tbsps teriyaki sauce to the chicken saucepan and stir. Let the sauce simmer and be absorbed by the chicken and create a nice carmalization over the chicken. Add your mushrooms, zucchini and peanuts. Stir until zucchini and mushrooms are warmed up but not browned maybe for 2 minutes.

Serve by itself or with rice. Enjoy!

“Greek” Pork Loin Recipe

Photo Source: Andrea Knight mediumandreaknight.com

Pork is often referred to as the “other white meat”. Pork can serve as a good source of protein and is often a cheaper alternative to chicken breasts. This is a recipe I invented just based off of an idea. I thought I would pass it along to those interested in gluten free, keto friendly recipes.

  • 1 pork loin
  • 1/4 tsp Garlic
  • Pinch Onion powder
  • Dash Oregano
  • Dash Dill
  • Dash Nutmeg
  • Sprinkle Parsley
  • Squirt of Lemon
  • Dash of Salt and pepper

Cook on medium heat. Season your fry pan with olive oil and spices (not lemon). Place your pork loin in the pan on top of the spices and fry for about 8 minutes or until browned on the underside. Flip and cook for another 5 minutes until browned on the second side. I usually adjust the seasons before placing the pork loin back down when flipping so both sides are nicely seasoned. Sprinkle on some lemon, maybe 3-4 drops. Serve with your favorite side dishes.

Peanut Curry Sauce Recipe

Ability Level: Easy

I harvested some fresh poblano peppers this afternoon, and felt in the mood for Thai food. When reviewing local Thai restaurants, I had the idea of looking up how to make a Thai peanut sauce myself. Ran into a recipe similar to this and simplified it for individual servings. Can be easily made now as a separate sauce that can be drizzled over a vegan or vegetarian dish if you’d prefer. Would also be awesome on grilled beef!

  • 1/2 tablespoon sea salt
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon olive oil
  • 2 1/4 inch slices of red onion, chopped
  • 2 cloves garlic, minced
  • 1/2 tablespoon ginger
  • 1 cup vegetable broth
  • 1/3 cup peanut butter
  • 3 tablespoons of ketchup
  • 1 tablespoon lime juice
  • 1 green poblano pepper, 2 inches long with seeds removed, minced
  • 1 cup hot cooked rice
  • 1 zucchini, sliced and quartered
  • 1/4 cup roasted peanuts, plus more for garnish
  • 1 tablespoons parlsey for garnish
  • 1 chicken breast, cooked and sliced separately

Cook chicken and slice. Cook rice according to instructions on bag or box, set aside. Slice zucchini and set aside.

Add all ingredients to a microwavable dish except for the zucchini, chicken, peanuts, parsley and rice. Stir until everything is mixed except the peanut butter. Cook sauce for 1 minute in the microwave. Stir. Cook in the microwave again for 1 minute.

Place rice in bowl, stack zucchini and chicken with peanuts on top as preferred. Pour warm sauce on top, and then garnish with parsley. Serve and enjoy!