Three Ingredient Chicken (low carb)

Three Ingredient Chicken
Sweet and Savory = Yummy!

Need: 2 packets Dry Italian Dressing Mix
1/2 Cup Brown Sugar
6-8 Chicken thighs (You can use any chicken pieces, skin on)

Preheat oven to 350 deg.
Line a metal rimmed baking sheet or pan with foil.
Place brown sugar and seasoning packets in a large Ziploc freezer bag and shake to mix.
Add chicken pieces to bag and coat.
Place chicken pieces on pan skin side up.
Bake for 35 minutes for thighs, longer for thicker breast pieces or until juices run clear.
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9 Top Health Benefits of Pumpkin Seeds

If you’re in the mood for a chewy snack that doubles as a phenomenal health food, look no further than pumpkin seeds.

With a wide variety of nutrients ranging from magnesium and manganese to copper, protein and zinc, pumpkin seeds are nutritional powerhouses wrapped up in a very small package. They also contain plant compounds known as phytosterols and free-radical scavenging antioxidants,1 whichcan give your health an added boost.

Because these are high-fiber seeds, they’re able to boost your fiber intake, helping you reach the ideal amount of 50 grams per 1,000 calories consumed.

Best of all, because pumpkin seeds are highly portable and require no refrigeration, they make an excellent snack to keep with you whenever you’re on the go, or they can be used as a quick anytime snack at home, too.

9 Top Health Benefits of Pumpkin Seeds

1. Heart Healthy Magnesium

One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function.

Magnesium has been shown to benefit your blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke, yet an estimated 80 percent of Americans are deficient in this important mineral.

2. Zinc for Immune Support

Pumpkin seeds are a rich source of zinc (one ounce contains more than 2 mg of this beneficial mineral). Zinc is important to your body in many ways, including immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function.

Many are deficient in zinc due to mineral-depleted soils, drug effects, plant-based diets, and other diets high in grain. This deficiency is associated with increased colds and flu, chronic fatigue, depression, acne, low birth weight babies, learning problems and poor school performance in children, among others.

3. Plant-Based Omega-3 Fats

Raw nuts and seeds, including pumpkin seeds, are one of the best sources of plant-based omega-3s (alpha-linolenic acid or ALA). We all need ALA, however, ALA has to be converted by your body into the far more essential omega-3 fats EPA and DHA — by an enzyme in which the vast majority of us have impaired by high insulin levels. So, while pumpkin seeds are an excellent source of ALA, I believe it is essential to get some of your omega-3 fats from animal sources, such as krill oil, as well.

4. Prostate Health

Pumpkin seeds have long been valued as an important natural food for men’s health. This is in part because of their high zinc content, which is important for prostate health (where it is found in the highest concentrations in the body), and also because pumpkin seed extracts and oils may play a role in treating benign prostatic hyperplasia (BPH, or enlarged prostate). Research suggests that both pumpkin seed oil and pumpkin seeds2 may be particularly beneficial in supporting prostate health.

5. Anti-Diabetic Effects

Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.4

6. Benefits for Postmenopausal Women

Pumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good “HDL” cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.5

7. Heart and Liver Health

Pumpkin seeds, rich in healthy fats, antioxidants and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds.6

8. Tryptophan for Restful Sleep

Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the “sleep hormone.” Eating pumpkin seeds a few hours before bed, along with a carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night’s sleep.7

9. Anti-Inflammatory Benefits

Pumpkin seed oil has been found to exhibit anti-inflammatory effects. One animal study even found it worked as well as the anti-inflammatory drug indomethacin in treating arthritis, but without the side effects.8

What’s the Best Way to Consume Pumpkin Seeds?

In order to preserve the healthy fats present in the seeds, pumpkin seeds should be eaten raw. If you choose to purchase seeds from a bulk bin, make sure they smell fresh – not musty, spoiled or stale, which could indicate rancidity or the presence of fungal mycotoxins. Organic pumpkin seeds are preferred, as they will not be contaminated with pesticides or other harmful chemicals.

However, most nuts and seeds have anti-nutrients like phytic acid that can make all the previously discussed important nutrients less bioavailable when you consume them. So if you plan on consuming seeds or nuts on a regular basis, it would be wise to soak or sprout them. To make them more palatable, you can then dehydrate them in your oven, or better yet and more cost effectively in a dehydrator. There are many dehydrators on the market, but Excalibur is generally considered the best. I have used one for over 20 years. They are readily available on Amazon.

If you prefer to eat the seeds roasted, do so yourself so you can control the roasting temperature and time. Raw pumpkin seeds can be roasted on a low heat setting in your oven (no more than 170 degrees F or 75 degrees Celsius), sprinkled with Himalayan or other natural salt, for about 15-20 minutes.


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Honey Cinnamon Roasted Pumpkin Seeds

Make sure to save your pumpkin seeds when you carve your Jack-O-Lantern this Halloween 🎃

You will need:
3-4 c pumpkin seeds (washed and dried)…
2 tbsp. coconut oil (you can use olive oil as well)
2 tbsp. butter
3 tbsp. honey
1 tsp cinnamon
Put the seeds in a bowl and set aside. In the microwave, heat the honey, oil & butter just until the honey is runny. Stir well and pour over seeds and mix til they are well coated and then add the cinnamon. Mix well.
Spray a cookie sheet with spray oil and pour the seeds on and spread evenly. bake in a 350 degree oven. Stir every 5-10 minutes (to help them stick less) til they are roasted to a golden brown. Around 30 minutes. They can burn quickly & easily so don’t walk away. Stir while cooling as well every few minutes to help prevent clumping together.
Store in an UNCOVERED bowl for up to a week. Enjoy!!
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1 package German Chocolate cake mix
Ingredients called for on cake mix (eggs, oil, water, etc)
1 (14 oz) can sweetened condensed milk
1 jar caramel ice cream topping
1 (8 oz) container frozen whipped topping, thawed (Cool Whip)
4-6 Heath candy bars, crushed (I have also seen Heath bits over on the baking aisle by the chocolate chips- those would work perfectly too)

Prepare and bake cake in a 9×13″ baking pan as directed on back of cake mix. Let cake cool. Using a fork, poke holes all over the top of the cake. Mix together the sweetened condensed milk and caramel topping and pour all over the cake, letting it sink down into the holes. Spread whipped topping over the caramel layer and sprinkle with crushed Heath bars.

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Super Yummy Lite Muffins



Super Yummy Lite Muffins


1 Box of Duncan Hines Cake Mix
(My favorites are Spice and Devils Food, I have The Devils Food Flavor pictured here)

1 15oz can of Libby’s 100% Pure Pumpkin

Preheat oven to 350 degrees

Empty the cake mix in a bowl and with clean hands pinch out all the clumps
(this is important because if you don’t the clumps turn crunchy when they are baked)

When they are pinched out add the can of pumpkin and fold it in with a rubber spatula

When it’s all folded together stir it for a creamier texture

Spoon into an ungreased muffin pan
(I use the mini pan because I come from the era where your mother insists you eat EVERYTHING on your plate, so I will force feed myself till EVERY last bite of the big ones are gone, so I can eat a mini one and be satisfied all the way around)

Bake at 350 for 20 minutes

Here is the Skinny: 1 mini muffin contains 90 calories, 1.75g of fat, 0mgs of cholesterol, 16g of Carbohydrates 2g fiber , 9g sugar, 1g protein

Now if you like toppings here is a quick and easy topping recipe that I didn’t make tonight, but it adds protein and extra sweetness:
1 C Vanilla Greek yogurt ( I prefer Oikos)
A Splash of vanilla extract (I use a capfull)
½ cup powdered sugar

Mix all ingredients until they become thick and creamy
Set in the fridge for about 30 minutes then spread on the muffin and ENJOY!!
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