Pumpkin Bars

Here is a delicious recipe to indulge a little over the holidays and enjoy some of the flavors of the season.  I made these pumpkin bars for my neighbors on Halloween.  However,  I healthified the original recipe and slashed over 100 calories, 10 grams of fat and 18 grams of sugar!
Pumpkin Bars (healthified by Sara B)
the red shows what the original recipe called for
Ingredients:
2C white whole wheat flour – all purpose flour
2 tsp baking powder
1 tsp baking soda
2 tsp cinnamon
1/2 tsp nutmeg
1 1/2 C sugar – 2 C sugar
1/4 tsp salt
4 eggs
1 can pumpkin
1/2 C canola oil – 1 C vegetable oil
1/2 C unsweetened applesauce (to replace the other 1/2 C of oil)
Frosting:
6 T butter – 8 T butter
4 oz reduced fat cream cheese – 8 oz cream cheese
3 C powdered sugar – 4 C powdered sugar
2 T skim milk

Instructions:
Preheat oven to 375F.  In a small bowl mix the dry ingredients together.  In a larger bowl mix the eggs, pumpkin, and oil.  Add the dry ingredients to the wet.  Pour into greased or paper lined muffin tins. Bake for 25-35 minutes.  Check occasionally to make sure they don’t burn!
Frosting: Cream butter and cream cheese until smooth, then add powdered sugar.  Add milk to create a spreadable texture. 
Frost once muffins are cooled and serve!

I made about 12 cupcakes.  The original recipe was about 693 calories and over 30grams of fat per serving.  The healthified recipe is around 475 calories and 19grams of fat per serving.  To make this even more sensible to your diet try making smaller servings like bite-sized muffins!


See how easy small changes make a big difference in your health!  Every calorie matters.  What are some ways that you healthify recipes?

Until next time…
look good, feel good, do good
Sara B.

Fall Festivities

Happy Halloween!  I hope everyone has their costumes picked out and ready for the ghosts and goblins!  If you’re looking for candy don’t come knocking on my door…I’m handing out granola bars!  Go ahead, roll your eyes.  I’m not the only one fighting childhood obesity.  My mom is handing out fruit roll ups.  Do you have a healthified treat for all the little witches and werewolves?  Please share in the comments. 

I love fall!  There are so many happenings and ways to keep active.  Enjoy a few pics from our busy fall festivities.

High Trestle Trail

such a beautiful trail to ride…check out info here


Grandpa and Trey


We saw a sign that said winery 1 mile….so of course we veered off the trail and down a gravel road to find Snus Winery.  I perfect “aid” station if I say so myself.


and of course, we sampled the wine

Trey asked if he could do the corn maze…so we said oook

Howell’s Pumpkin Patch
this is a great place for kids to run around and have fun…might just have to make this an annual event…see last year’s photos

Trey enjoyed his first encounter with these aggressively hungry goats


Emmerson and Peyton (my nieces)

Mommy & Me Session with Melissa B Photography

Trey and I had a great time shooting these pics and surprising J!

Des Moines 1/2 Marathon (…NYC marathon in 9 days!)
time 1.37:29…10th out of 464 in my age group and J got 4th in his age group….until we realized I registered him as a female instead of a male…ooops.

 

 

 

 

Tailgate Time

I LOVE fall. Everything about it from pumpkin to football to chili to crisp morning runs…speaking of crisp…apple crisp too! For all those tailgaters out there preparing for the big game this weekend: ISU vs Iowa (GO CYCLONES), give this salsa a try for a sure touchdown…ha…at the game!
Laura’s Salsa
Make extras to top your eggs on Sunday morning!
A reflections to past tailgate posts.

Trey enjoyed his first ISU tailgate, game, and win last Saturday!
What else am I pumped about!? Count down to my new website and blog: 4 days!!! Stay tuned!
Until next time…
look good, feel good, do good
https://davissportsnutrition.com/

Baked Deep-Dish Butternut Squash

Turkey, stuffing, pumpkin pie…oh my!
For those who have no idea what they will be bringing to the Thanksgiving feast….I am here to solve that mystery with this delicious recipe…..
Baked Deep-Dish Butternut Squash
with pears
from Eat Clean Cookbook
I always like to volunteering to serve a dish that I know can be made healthy but far to often is smothered in sugar or butter.
You all know what I am talking about here……marshmallows a top otherwise healthy golden brown sweet potatoes.

Ingredients:
8 c butternut squash cubes (about 2 squashes)
3 stalks celery, trimmed and cut into chunks
2 yellow onions, peeled and coarsely chopped (I only used 1 for J)
4 T olive oil, divided
1 tsp dried thyme
1 apple, peeled, cored, and cut into chunks
2 firm pears, peeled, cored and cut into chunks
3 egg whites + 1 whole egg, well beaten
3 T whole grain flour
2 T sweetener (I used evaporated cane sugar, you can opt for brown sugar, honey, agave nectar)
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp ground nutmeg
1/2 tsp sea salt
pinch of freshly ground black pepper
2-3 Ts apple butter (I used my mom’s homemade thick apple sauce)
1/4 c ground pecans
2 c whole grain bread crumbs
honey

Instructions:
Preheat oven to 375F. Spray large casserole dish with olive oil cooking spray. Prepare a large roasting dish (maybe two) by lining with parchment paper (optional) otherwise spray.
In large mixing bowl combine squash, celery and onion. Add three tablespoons of the olive oil along with the thyme and toss to mix.
Distribute this mixture evenly between the roasting pans. Bake in a hot oven for 30 minutes. Remove from oven and give the vegetables a flip so they brown on both sides. Add chopped apple and pear and return to oven to bake for another 12 minutes. Remove from oven and let cool.
Place the cooled, roasted squash and fruit mixture in food processor. Process until smooth, may need to do in batches.
Transfer puree to a large mixing bowl and add eggs. Mix well. Set aside.
In small mixing bowl, combine flour, sugar, baking powder, cinnamon, nutmeg, salt and black pepper. Add to squash/apple/egg mixture. Combine well. Pour into a prepared casserole dish. Set aside.
In another small bowl combine apple butter, pecans, and breadcrumbs. Mix well until mixture resembles coarse meal. Sprinkle in an even layer over casserole.
I drizzled some of my brother’s harvested honey over top for an extra treat for your tastebuds. Bake in hot oven for 30 minutes. Keep an eye on dish during last few minutes of baking so as not to over brown. Serve hot and enjoy hearing all the mmmmm’s!

Let me know what your family and friend think….I would love to hear!
Have a Happy Thanksgiving!

Sara B News: Lose 10lbs by Christmas! 24 Day Challenge informational meeting tonight at 7pm in Waukee . Contact me for details!

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/

Pasta w/ Squash, Brown Butter & Rosemary

Pasta w/ Squash, Brown Butter & Rosemary
from Rachel Ray’s Everyday Living

Ingredients:
1-3lb butternut squash, peeled, seeded and cut into 1/2 inch cubes
1 onion, chopped
2 1/2 T extra virgin olive oil
1 1/2 T chopped fresh rosemary
sea salt and pepper
2/3 lb lasagna noodles, broken into pieces
4 T butter, I used Land O’ Lakes
1 tsp fresh lemon juice
1/2 C grated Parmesan cheese, use the real stuff!
3 T pine nuts, toasted
Instructions:
Preheat oven to 400F. In a large bowl, toss the squash, onion, olive oil and rosemary; season with salt and pepper. Place on baking sheet and roast until squash is tender, about 3o minutes. Meanwhile, in a large pot of boiling water, cook the pasta until al dente; drain and transfer to a large bowl. In a small skillet, melt butter over medium heat and cook, stirring occasionally, until golden, about 7 minutes. Stir in lemon juice. Add the roasted squash, brown butter and 1/3 c parmesan to the pasta and toss. Season with salt and pepper. Top with pine nuts and remaining cheese.

Viola! Enjoy!

Want to lose weight, tone up and gain energy?! Ask me about the 24 Day Challenge!

Come cheer on Jeremy, Mike, Kelli, baby, and I as we run the Des Moines 1/2 marathon this weekend! Looks like perfect weather!

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/

Howell’s Pumpkin Patch

This October weather we are having is amazing! What a perfect fall. As I look out the window of the office it looks like it is snowing leaves. Last year J and I racked for 5 hours one Saturday….and then more fell.

Kelli, Mike, and I took advantage of the beautiful day Sunday and took my nieces, Emmerson and Peyton, to
Howell’s Pumpkin Patch near Cummings, Iowa. J stayed back in Iowa City to compete in a Cylcocross race (he got second, wahoo!)


There were sooo many activities for the kids…and grown ups…to enjoy





our little cowgirl


off to the pumpkin patch and corn maze


the Corn Indy 500!


lost in the corn maze…


you had to put colored chalk on a finger every time you got to a check point
by the end you had 5 colored fingers


Peyton insisted on her finger being chalked as well


We told the girls they could each pick out a pumpkin.


the search was on for the BEST one, Peyton dug into the depths

at last…found them!

wait…………..never mind
If you haven’t yet been to an apple orchard or pumpkin patch….what are you waiting for!? Great way to get local produce and goods.
Take advantage of the best season for weather, food, and fun!
Until next time…
look good, feel good, do good