Monthly Archives: December 2013

Pumpkin Pie Squares

Looking for healthy & tasty this Holiday Season?  Make these, almost flourless, Pumpkin Bars with only 90 calories a serving!

Watch Chef Debee and her granddaughter making pumpkin bars on YouTube


Bake:    350 degrees     Time:   30 minutes



1 cup canned pumpkin
1/2 cup pure maple syrup
4 eggs
1/2 teaspoon vanilla extract
1/3 cup coconut flour
1/4 teaspoon baking soda
1 1/2 teaspoon pumpkin pie spice


1.  In a medium bowl, mix all wet ingredients, stirring until well blended with whisk
2.  In small bowl, combine all dry ingredients with a whisk
3.  Add the dry ingredients to the wet and stir together until well combined
4.  Pour into a 8 ” or  9″ square pan, lightly sprayed with a non-stick oil
5.  Bake in a pre-heated 350 degree oven for 30 minutes or until a knive inserted comes out clean

serves 12


Spinach Cups

Looking for healthy & tasty?  Try these delicious spinach cups as Hors d’ Oeuvres or for breakfast

Watch Chef Debee and her granddaughter making spinach cups on YouTube


Bake:    350 degrees       Time:    20 minutes


1 pkg. (10 oz) spinach frozen, chopped
3/4 cup liquid egg substitute (full)
3/4 cup cheese, reduced-fat cheese shredded
1/4 cup red or green peppers diced
1/4 cup scallions diced (2-3) OR shallots
salt, pepper, cayenne to taste


1.  Cook spinach and drain as much water from it as you can
2.  In a medium size bowl, combine all ingredients and stir well
3.  Spray 12 muffin tins with non-stick oil
4.  Spoon into each cup
5.  Bake in a 350 degree preheated-oven for 20 minutes or until knife comes out clean


Chicken ‘n Wild Rice Soup

An easy, yet nourishing Chicken ‘n Wild Rice Soup to warm you up for any occasion

Watch Chef Debee making chicken’n wild rice soup on YouTube




3 Tablespoons butter
3 Tablespoons olive oil
1 small onion chopped
1/2 cup flour
9 cups chicken broth
12 oz. (weight after cooking) chicken, cooked & cubed
1 cup carrots, grated
8 oz. Wild Rice (prepared as directed on pkg.)
2 cups 2% milk
chopped fresh parsley to garnish soup in bowl



1.  In a medium size stock-pot, saute onion in the oil/butter until tender
2.  Stir in the flour thoroughly and then gradually add the chicken broth
3.  Cook over medium heat, stirring constantly until mixture comes to a boil then boil for 1 minute
4.  Stir in cooked rice, cooked chicken & grated carrots, simmering for 5 minutes
5.  Stir in the milk and heat 1 minute
6.  Spoon into soup bowls and top with fresh parsley if desired