Happy Fall, Y’all!

It’s a great month to build or reestablish healthier habits before we’re bombarded by the distractions of the holidays! Join us in the kitchen to enjoy some of our favorite fall recipes! These recipes are either approved or can be modified for the Eat Live Thrive Diet.

Yummy Pumpkin Pancakes

A Grain-Free, All Time Favorite!


  • 4 eggs
  • ½ cup canned pumpkin (nothing added)
  • 1 teaspoon pure vanilla extract
  • 1 Tablespoon Coconut Flour
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon cinnamon
  • ¼ teaspoon baking soda
  • 1/16 to 1/8 teaspoon pure monk fruit sweetener or sweetener of your preference to taste.
  • 1 Teaspoon Extra Virgin Coconut Oil or Coconut Oil Spray (for pan)

Order our Monk Fruit Sweetener Here   This product will last you a couple years and is great to naturally boost sweetness without calories, carbs, or unhealthy ingredients.


  • Whisk eggs with all ingredients, then add dry ingredients to wet.
  • Melt Coconut Oil in non-stick pan over medium heat.
  • Scoop about ¼ cup of batter to make each pancake.
  • When a bubble or two begins to form or edges look firm, flip pancakes to cook

Grain Free & Low Sugar – Carrot Apple Pumpkin Muffins


  • 6 eggs (beaten)
  • 1⁄4 cup canned pumpkin (nothing added)
  • 1⁄2 cup extra virgin coconut oil (melted)
  • 1 teaspoon pure vanilla extract
  • 1 mashed banana
  • 1⁄2 cup coconut flour
  • dash of sea salt
  • 1⁄4 teaspoon baking soda
  • 1 tablespoon pumpkin pie spice
  • 2 teaspoon cinnamon
  • 2 cups shredded carrots
  • 1 cup shredded apple (let juices drain in colander before adding to mixture)
  • 1/8 teaspoon Monk Fruit Pure Sweetener or stevia to taste.


Preheat oven to 350 ̊F.

Whisk the eggs, pumpkin, coconut oil, pure vanilla extract, and banana together in a large mixing bowl. Sift in the coconut flour, sea salt, baking soda, and pumpkin pie spice and stir until well combined. Gently fold in the carrots.

In a muffin tin greased with extra virgin coconut oil, scoop 1/4 cup of the batter into each muffin cup. Bake for 35-40 minutes. Refrigerate or freeze muffins. These are great for snacks too.

Makes 12 muffins

Per serving: approx. 158 calories, 8g carbohydrate, 4.5g sugar, 4g protein, 12.5g fat

Tuscan Kale Soup – A Recipe For Busy Women!


  • One pound spicy chicken sausage (or any meat you choose) If unseasoned meat, choose your favorite spices (thyme, cayenne pepper, Herbs de Provence)
  • 6-8 Cups water
  • Organic Chicken Based “Better than Bullion”
  • 1 chopped onion
  • 1 Cup Small Red New Potatoes or 1 large Sweet potato diced in small chunks
  • 1 to 1.5 cups chopped celery
  • 3-5 cups fresh or packaged kale (chopped)
  • 14 ounces canned (culinary) coconut milk (lite or full fat version)


  1. Brown chicken sausage or meat of your choice and set aside
  2. Chop veggies
  3. In the bottom of large soup pan, saute onions, garlic (to taste) and carrots (or any other veggie you like) in olive or avocado oil until onions are transparent
  4. Add in water and stir in Better Than Bullion to taste (see recommendations on jar for amount of water you are using as this will vary depending upon how many veggies you add.
  5. Add chopped potatoes to broth and cook to very soft
  6. Add fresh Kale and cook until totally soft and shrinking
  7. Add salt, pepper and favorite spices
  8. Slowly stir in (up to)14 ounces of canned coconut milk based on your “creaminess” preference

Serves 6. Per Serving: Approximately 260 calories, 15g carbohydrate, 25g protein, 10g fat

 Red Curry Pumpkin Soup 


  • 2-4 tablespoons red curry paste
  • 4 cups chicken broth or any flavor bone broth
  • 2 –  15 ounce cans pumpkin puree
  • 1  can full fat coconut milk
  • 1/2 teaspoon of salt of to taste
  • Optional:  1/4 teaspoon ginger, 1/8 teaspoon cayenne pepper

Garnish options :  Red pepper flakes, Black pepper, Cinnamon, Drizzle of Honey!


Cook Red Curry Paste in Soup pot over medium heat for 1-2 minutes until fragrant. Add pumpkin, salt and chicken broth stir and cook for approximately 3 minutes until lightly bubbling. Stir in Coconut Milk and cook another 3-4 minutes.  Add optional spices at this time to taste. Ladle in bowls and add optional garnishments.

Serving size 1 cup,  Makes 8 servings

Nutritional Info:  Approx.  125 Calories, 11g Carbohydrate, 10g Fat,  4g Fiber

Thai Kitchen Red Curry Paste is available at most grocery stores in the Asian food isle.  Here is a link for online in case you can’t find it:  Thai Kitchen Red Curry Paste 

Almost Homemade Crockpot Chili


  • 4 pre-cooked Angus patties (Costco) or 1 pound browned grass fed ground beef
  • 16 oz. can of stewed tomatoes
  • 1–6oz.canoftomatopaste
  • 1 – finely chopped white or yellow onion
  • 1 – 16 ounce cans kidney beans drained
  • 1 – 16 ounce can white beans drained
  • 1 – 16 ounce can black beans drained
  • 1-2 teaspoons minced garlic
  • 2 teaspoons cumin and or chili powder
  • Dry herbs such as cilantro or herbs de Provence
  • Salt & Pepper to taste


Place all beans in a crockpot initially on high setting. Add crumbled beef, chopped onions, and garlic. Stir well. Add cumin and or chili powder one teaspoon first – then taste – and add more if you prefer a stronger flavor. Simmer on high for at least one hour and then turn to medium setting for up to 3 hours and then low until you serve.

Modify for Eat Live Thrive Diet

Level 1 – use only one can of beans.

Level 2 or 3 – replace beans with 2 cups of diced carrots.

Optional Garnishes:

  • Red pepper flakes
  • Grated sharp cheddar
  • Chopped ScallionsServes: 8 – Approx: 290 calories, 61g carbs, 21g protein, 10g fat

Enzymedica Bean Assist is the supplement we mention to help with digesting beans.

Easy Crockpot Stew


  • 1  100% grass-fed rump roast or chuck roast
  • 2 Tablespoons olive oil
  • 1 onions
  • 1 -2 stalks celery
  • 1 Tablespoon tomato paste
  • 4-8 carrots/parsnips chopped in 1/2 – 1 inch cuts
  • 4 small red or yukon gold potatoes chopped in 1 inch cubes
  • 2 cups sliced mushrooms
  • 2 cups or more green beans 
  • salt to taste
  • pepper to taste
  • 1 cup red wine (optional, you can use beef broth instead)
  • 2 cups to 3 cups beef broth
  • 3 sprigs fresh thyme, or more to taste
  • 3 sprigs fresh rosemary, or more to taste


First, rub each side of the roast with olive oil salt and pepper and then sear it in a hot skillet until it is a nice caramelized brown.  Once browned, remove from pan and place in crockpot. In the same pan,  sauté a mirepoix of onion & celery in extra virgin olive oil until tender. Then, mix in  a tablespoon of tomato paste and let that cook for about a minute. Now, deglaze the pan with the beef broth and the wine. I chose an organic beef broth, and then bought a very inexpensive red wine.  You can eliminate the wine if you don’t have on hand or just don’t want it. Season to taste with salt and pepper. Pour the mixture with mirepoix and broth over roast in the crockpot. Add chopped vegetables and herbs on top or roast. Put the lid on and cook for 6-8 hours on low so the meat will get really tender!

Busy Woman Tip:

Prep this recipe the night before and  keep in fridge overnight.
Then, start slow-cooking in the morning and it will be ready when you get home!

Moroccan Style Ground Lamb & Eggplant


  • 1 lb ground lamb
  • 2 tbsp extra virgin olive oil
  • 1 medium red onion chopped
  • 2 cloves of chopped garlic (can use pre-chopped frozen)
  • 1 tsp salt
  • ½ tsp pepper
  • 1/2 teaspoon granulated garlic
  • 1/2 teaspoon dried herb blend such as Italian, Greek or Herb’s D’Provence
  • 4-5 Japanese eggplant peeled and cubed
  • 1 cup sliced mushrooms
  • 1/2 cup chicken broth
  • 2 medium roma tomatoes diced
  • 1-2 tbsp harissa or other chili paste depending on how spicy you like
  • ¼ cup chopped fresh parsley
  • 3 tbsp chopped fresh mint
  • Spaghetti Squash


Riced Cauliflower instead of Spaghetti Squash


Saute onions and chopped garlic in olive oil over medium heat until slightly brown and caramelized about 8-10 minutes.  Add in ground lamb, salt, pepper, granulated garlic and dried seasoning cook until completely browned.  Add eggplant and mushrooms and harisa for another 2 minutes.  Pour in chicken broth,  reduce heat to medium low and cover for 10 minutes.  Add tomatoes and reduce heat too low until ready to serve.  (We like spicy so we used 2 Tablespoons Harissa)  Add fresh herbs(reserve a small amount for garnish) just before serving, combine well,  Serve over cooked spaghetti squash or cauliflower rice.

For Spaghetti Squash

Microwave method: Pierce with knife, cook on high for 6 minutes.  Slice in 1/2, remove seeds, then continue to cook in microwave for 8-10 minutes depending on the size

Instant Pot: Pierce with knife,  place  whole in instant pot  on rack with 1 cup of water.  Pressure Cook 15 minutes.  Manual Steam release.  Cut open and allow to cool a bit before removing seeds.

Toss with a bit of salt and granulated garlic before topping with Moroccan Lamb.

For Cauliflower Rice: 

Microwave method: Cook on high in microwave safer dish  pre-riced cauliflower for 5-6 minutes

Stove Top:  In a large sauté pan over Medium heat cook pre-riced cauliflower until tender.

Serves 4

Nutrition with 1 cup spaghetti squash:   cal 418,  carb 15 g, protein 22 g, fat 30g

Grain Free and Delicious Meatloaf


  • 1 Pound grass fed ground beef or organic ground turkey
  • 1 Organic free range egg lightly beaten
  • 1 Medium white or yellow onion finely chopped
  • 2 Cloves garlic chopped (or 1 Tbsp. organic pre-chopped)
  • 1/2 Cup Italian Nut Crumbs
  • ½ Tsp. salt
  • ¼ Tsp. ground pepper
  • 3 Tbsp. Low Sugar Catsup (recipe below)
  • 1 Tsp. Dijon mustard

*May substitute ½ cup almond flour for Nut Crumbs and add 1 Tsp. Italian seasoning or Herbs de Provence


Preheat oven to 375 degrees F.

In a large bowl, combine the meat, eggs, nut crumbs or almond flour, 3 Tbsp. Healthy Catsup, onion, garlic, salt, mustard, and black pepper. Mix until well blended.

Transfer the mixture to a 9 x 5 loaf pan and bake in the preheated oven for 20 minutes. After 20 minutes, remove and spread 1/3 cup of the Healthy Catsup on top of the loaf and return to oven and continue to bake for 10-15 or more minutes until center is cooked to an internal temp of 160 degrees F.

Allow Meat Loaf to rest for 10 minutes before slicing. Serve garnished with chopped parsley if desired. Makes 4 Servings.

Low Sugar Catsup


  • 1 – 6 ounce can or jar of tomato paste
  • 2 Tbsp. water
  • 3 Tbsp. apple cider vinegar
  • 1 Tbsp. maple syrup*
  • 1 Tsp. garlic powder
  • 1 Tsp. onion powder
  • 1/2 Tsp. sea salt

*Bump up sweetness if you prefer with 1/16 tsp. of monk fruit extract


Combine tomato paste and water in a saucepan and heat over medium heat. Just as the mixture starts to boil, turn off heat.  Add the rest of the ingredients and stir well. Remove from heat and cool to room temperature. Add additional water if you want a thinner consistency. Store leftover in an airtight container.  Keeps for up to 4 weeks in fridge.

Guild Free Pumpkin Pie Custard


  • 15 Ounces canned pumpkin
  • 1/2 Cup heavy cream or coconut cream for dairy free
  • 4 Eggs beaten
  • 2 Teaspoons vanilla extract
  • 2 Tablespoons pure maple syrup
  • 1/2 Teaspoon salt
  • 2 Teaspoons pumpkin pie spice
  • 1 Teaspoon cinnamon
  • 1/4 Teaspoon Monk Fruit Pure Sweetener
  • Avocado oil spray – only necessary if you don’t want to serve in ramekin
  • Optional: dollop of fresh whipped cream


  1. Preheat oven to 350 degrees.
  2. Optional: Spray 6 ramekins with Avocado oil spray if you don’t want to serve in the ramekins
  3. In a large bowl combine all remaining ingredients.
  4. Whisk thoroughly
  5. Place ramekins in baking pan and pour water in pan until it measures about 1/2 way up the sides of the ramekins
  6. Pour pumpkin mixture evenly into ramekins.
  7. Carefully transfer pan with ramekins to the lower rack of the oven
  8. Bake for 45-50 minutes or until a knife in center comes out clean.
  9. Allow to cool completely to touch then remove ramekins from water bath and fully cool at room temperature. Once cooled, transfer to the refrigerator for at least 3 hours before serving.
  10. Best served cold.
  11. Serve directly from ramekin with optional whipped cream topping or use a knife to loosen sides of custard, invert onto a plate and serve free standing with optional whipped cream topping.

Serves 6

Per serving:  153 calories, 8g fat, 5g protein, 12g carb, 8g sugar

Chocolate Option:

This custard is so healthy and easy to make you will want to use it all year round.  We even have eaten it as part of our breakfast.

To make the chocolate option of this custard, simply omit the pumpkin pie spice and add 1/4 cup of dark cocoa powder.  We love this brand of cocoa powder because it is so deep, rich and chocolaty  Organic Cocoa Dutch Process

 Flourless Fudgy Brownies


1 cup cooked kabocha squash  (if you can’t find kabocha, try Butter-Cup squash not butternut)
1⁄4 cup sun butter (can sub peanut, almond, cashew or nut free alternative) Best if this is not rock hard but fairly soft.

1 egg
1/4 cup dark rich cocoa powder
1 Tablespoon maple syrup
1⁄4 teaspoon Pure Monk Fruit Sweetener ( extract powder)
1⁄4 teaspoon salt
1⁄4 teaspoon baking powder


Cook Kabocha squash in instant pot for 20 minutes or microwave for about 16 or roast in oven for 45 mini or until tender. Let cool and remove seeds and skin.
Preheat oven to 350 degrees.
In a food processor, combine all ingredients and blend until smooth.

Pour batter into a well-greased loaf pan.
Bake at 350 18-22 minutes until toothpick comes out clean.
Let cool for about an hour at room temperature then chill in fridge for at least 2 hours before slicing. Serve cold
Re-warm in microwave for 15-20 seconds for oooey gooey texture.

Makes 12 brownies
Serving Size 1 Brownie
Nutrition Per Serving: 50 cal, 4g Carb, 2g Sugar, 3g Fat, 2g protein, 1.5g Fiber

This recipe is approved on all Levels of our Eat Live Thrive Diet.

Guilt-Free Pumpkin Pie


2 Cups chopped pecans

5 Tb melted salted butter

2 Cups organic pumpkin puree

1/2 Cup softened cream cheese

4 Large eggs

1/4 Cup pure maple syrup

1/8 Tsp Pure Monk Fruit Sweetener (extract)

1 Tb vanilla

1 Tb pumpkin pie spice

1 Tsp cinnamon

¼ Tsp sea salt


Preheat oven to 375 degrees F

Butter a 9-inch pie dish

In a single-serve blender or food processor, blend nuts and butter in pulse mode into a very fine texture being careful to not over-blend into a nut butter

Spread the nut mixture over the pie dish, covering the bottom and pushing up the sides with any excess. Be mindful to press firmly so crust well congealed

Bake for 20-25 minutes until the shell begins to brown

Remove from oven and set aside to cool for at least 20 minutes

In a blender or food processor, combine pumpkin, cream cheese, eggs, maple syrup, monk sweetener, pumpkin pie spice, cinnamon and salt

Pour mixture over cooled crust

Bake for about 40 minutes or until you can put in a fork and it comes out clean.

Let cool and serve with homemade whipped cream sweetened lightly with Pure Monk Fruit Sweetener



8 oz. Organic heavy whipping crea

2 x 1/64 tsp of Pure Monk Fruit Sweetener (the tiny spoon that comes in bottle)


In a chilled bowl poor 8 oz of cold heavy whipping cream and the monk sweetener. Using an electric beater on medium speed whip the cream usually about 90 seconds to 2 minutes until cream starts forming peaks.  Be careful not to over beat or it will turn to butter!

Serving size is approx.  2 rounded Tablespoons.  50 Cal per serving.