Chicken Veggie Ramen Bowl: A Healthier Twist on the Classic Comfort Dish Craving the comfort of a warm bowl of ramen without the guilt? Dive into our vibrant Chicken Veggie Ramen Bowl Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   Low-Calorie | Low-Cholesterol | High-Protein A Health Conscious Ramen Recipe (with Chicken and Vegetables) Instant ramen noodles make a meal that is quick, cheap, and easy but not the most nutritious. When made following the package directions, a bowl of ramen provides no vegetables, little protein, and lots of sodium. This recipe offers an alternative that is easy and boosts the nutritional value with more vegetables and protein. When made with low sodium broth, the sodium is cut by half. Ingredients: 1 package chicken flavor instant ramen noodles 1 egg  2 cups frozen stir fry vegetables 4 ounces cooked chicken breast or rotisserie chicken Optional: Broth Alternative: 2 cups low sodium chicken broth, ¼ tsp garlic powder, ¼ tsp ginger powder, ¼ cup chopped onion, 1 tsp low sodium soy sauce Garnish such as spinach, scallions, edamame Sriracha sauce Directions: Hard boil the egg in the shell for 9 minutes, cool.  Cook frozen vegetables in microwave for 2-3 minutes until cooked but crunchy. You can also use any combination of fresh vegetables such as broccoli, snow peas, carrots, onions, and mushrooms – cook these until al dente Warm and slice chicken Choose your broth and noodles: Either cook the noodles and seasoning packet according to package directions. OR for a lower sodium version, sauté chopped onion for 5 minutes, then add the low-sodium broth, soy sauce, garlic powder, and ginger powder. Bring to a boil, add noodles, and cook for 3 minutes.  Divide noodles and broth into 2 portions Top each portion with ½ the cooked vegetables and sliced chicken Cut hard boiled egg in half and add to each Garnish with spinach, edamame, and/or scallions Flavor as desired with Sriracha sauce. NOTES:  Appropriate for low calorie, low cholesterol, high protein diet regimen. Nutritional Information: Serves 2 Calories 360, Total Fat 7g, Saturated Fat 5.0g, Cholesterol 170mg,  Total Carbohydrate 40g, Dietary fiber 5.5g, Protein 32g, Potassium 570 mg Sodium, when made with flavor packet, 700mg; when made with low-sodium broth, 300mg Chef and Author : Mary B Grosvenor, MS,RD and Lori A Smolin,PhD Medically Reviewed by FibonacciMD editors. More about RAMEN Check out this great article " Ramen: Microgreens or Microwave? " and dive into the steaming bowl of history and nutrition as we unravel the story behind ramen, exploring its culinary evolution and delving into potential nutritional benefits that make this iconic dish a fusion of culture, art, and well-being.

Enjoy this quick, easy, and healthy soup with a thick slice of sour dough bread Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine    Low-Fat | Low-Calorie | Low-Cholesterol One-Post Fish and Vegetable Soup Recipe Ingredients: 1 medium onion, diced 3 carrots, diced 2 medium potatoes with skin, diced 1.5 Tb butter ½ tsp salt 4 cups reduced-sodium vegetable broth 1 Bay leaf ¼ tsp pepper ½ tsp smoked paprika ½  tsp basil ½ cup creamed corn 6 oz Tilapia fillets Note: You can use any mild fish. if you use a more solid fish, cut it into 2-inch pieces before adding to soup Directions: Melt butter in large pot on medium heat Add onions and cook for 4 minutes, stirring occasionally Add carrots and continue to cook for 4 more minutes Add potatoes and continue to cook for 4 more minutes Add bay leaf, salt, pepper, basil and smoked paprika along with vegetable broth Simmer for 15 minutes until potatoes soften Stir in creamed corn and turn off heat for about 15 minutes Return to medium heat, add tilapia (It will break into pieces as it cooks) Simmer for 15-20 minutes stirring occasionally, until fish is cooked through NOTES:  Appropriate for low fat, no cholesterol, high protein, and high fiber diet regimens. Nutritional Information: Serves 6 Calories 160, Total Fat 3.5g, Saturated Fat 2.0 g, Total Carbohydrate 25g, Added sugars 0g, Dietary fiber 3g , Protein 8g, Sodium 400mg, Potassium 565mg Chef and Author : Mary B Grosvenor, MS, Registered Dietitian Medically Reviewed by FibonacciMD editors.

Craving meal with a nutritional clout? Look no further than this yogurt parfait recipe. It's a simple and delicious way to combine yogurt with fruit and granola for a meal packed with protein, fiber, vitamins, and minerals, all while avoiding added sugars and saturated fats. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine     Low Calorie | Low Cholesterol | Low Sodium | High Protein | High Fiber | High Fat | High Calcium Yogurt Parfait Recipe Parfaits are a fun way to get creative and fuel your body. This traditionally layered dessert an be enjoyed as either a breakfast or a dessert. There are no hard and fast rules with parfaits – the beauty lies in customization! By combining fresh fruit, granola, and yogurt, you can create a satisfying meal or dessert that's rich in protein, fiber, vitamins, and minerals, all while avoiding added sugars and saturated fats. It has become popular because it is both nutritious and delicious. Ingredients: ¾ cup nonfat, plain Greek yogurt ¼ tsp cinnamon ½ cup blueberries ¼ cup low-fat granola Garnishes: strawberry, cherry, banana slice, or cinnamon Directions: Mix ¼ tsp cinnamon into the yogurt Add 2 tbsp of granola to a glass or bowl Top with ¼ cup yogurt, then add ¼ c of berries Add another 2 tbsp granola, ¼ c yogurt and ¼ c berries Top it off with the remaining yogurt Garnish as desired NOTES: For a sweeter taste, use vanilla yogurt, this will add about 5 g of added sugar. Substitute a plant-based yogurt to make this breakfast vegan. Try frozen blueberries; they’re available year-round Nutritional Information: Serves 1 Calories 235, Total Fat 3g, Saturated Fat 0.6g, Total Carbohydrate 35g, Added sugars 7g, Dietary fiber 4g , Protein, 20g, Calcium 200mg, Sodium 125mg, Potassium 334mg Chef and Author : Mary B Grosvenor, MS, Registered Dietitian Medically Reviewed by FibonacciMD editors. Read this short culinary medicine article "Yogurt: Which is best?"

Indulge in a vibrant feast with our Salmon, Asparagus, and Rainbow Potatoes recipe. Packed with protein, omega-3s, fiber, and a zesty burst of vitamin C. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine     High Protein | High Fiber | Low Calorie | Low Cholesterol Salmon with Asparagus and Rainbow Potatoes 1-Pot Recipe Enjoy this delicious, colorful, all-in-one-pan meal. The salmon provides plenty of protein and heart healthy omega-3 fatty acids and the asparagus adds fiber, folate, and vitamin K. Squeezing on a liberal amount of lemon juice will also boost your vitamin C.  Ingredients: 1¼ pound salmon filets 1½ pound rainbow new potatoes, halved 2 bunches fresh asparagus (about 2 pounds) 2 Tbsp olive oil  ½ tsp salt and extra to taste 1 tsp dried tarragon Zest of one lemon 1 garlic clove, finely chopped Lemon wedges Directions: Preheat oven to 400°F In a large bowl, toss potatoes with olive oil and salt. Let stand for 3 or 4 minutes to allow some oil to settle in the bottom of the bowl. Spoon potatoes into a 9 X 15” shallow baking pan (leaving some oil in the bowl) and arrange cut side down. Roast for 15 minutes until they begin to brown. Turn potatoes over and roast for another 5 to 10 minutes. Remove pan from oven. Trim asparagus spears and cut into 1-inch-long pieces. Place in the bowl with the remaining oil and salt. Add garlic, lemon zest and tarragon and toss to coat. Add asparagus mixture to the pan with the potatoes. Stir to combine. Swipe the bowl with the salmon to pick up the remaining oil and spices Push vegetables to the perimeter of the pan and place the salmon skin-side down in the middle of the pan.  Return to oven and roast for about 15 minutes, or until salmon is cooked and asparagus is tender. Portion salmon and vegetables onto dishes Offer salt, pepper, and lemon juice to taste.  Nutritional Information: Serves 4 Calories 400, Total Fat 14g, Saturated Fat 2.2g, Total Carbohydrate 36g, Dietary fiber 7g,  Protein 37g, Sodium 430mg, Potassium 1695mg Chef and Author : Lori A. Smolin, PhD, Nutrition Scientist Medically Reviewed by FibonacciMD editors. Read this short culinary medicine article " Asparagus: First Among Vegetables "

A fresh, colorful, healthy, and easy pasta dish. A well-balanced fusilli Mediterranean recipe with chicken can provide a variety of nutrients and health benefits, including improved heart health, better digestion, and support for overall well-being. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   High protein | High Fiber | Low Calorie | Low Cholesterol   Fusilli Mediterranean Recipe This Mediterranean fusilli recipe with chicken offers a healthy meal choice. The lean chicken provides essential protein for muscle repair and overall health. Whole grain fusilli adds complex carbohydrates, fiber, and vital nutrients like B vitamins and iron, promoting digestion and stable blood sugar levels. Infused with garlic, thyme, and other herbs, it not only enhances flavor but also offers anti-inflammatory and antimicrobial benefits. With nutrient-rich vegetables and heart-healthy olive oil, it's a delicious and nutritious option for any mealtime. Ingredients: 4 oz boneless skinless chicken breast, cubed ¾ cup low sodium marinated artichokes 1 cup fresh tricolor mini sweet peppers,  sliced 1 garlic clove, finely chopped ½ tsp dried thyme 8 Kalamata olives 2 cups cooked fusilli 1 cup baby spinach 2 Tbsp Parmesan salt and pepper to taste Directions: Coat large skillet with cooking spray Add chicken breast and cook for 5 minutes While chicken is cooking, cook fusilli according to package directions Add sliced peppers to chicken and cook for 2 minutes Add artichokes with marinade and olives, reduce heat to low Add thyme and garlic, cover, and simmer for 5-10 minutes until heated through Add pasta to serving bowl, mix in chicken and vegetables Add parmesan, salt and pepper to taste Top with fresh baby spinach Nutritional Information: Serves 2 Calories 420, Total Fat 13, Saturated Fat 1.7 g, Total Carbohydrate 53g, Dietary fiber 4g,  Protein 25g, Sodium 770mg, Potassium 1000 mgg Chef and Author : Mary B Grosvenor, MS, RD Medically Reviewed by FibonacciMD editors.

A Lighter Twist on a Traditional Favorite: Baked Eggplant Parmesan . Enjoy this healthier version of an Italian classic eggplant parmesan. Baking rather than frying the eggplant cuts the fat and calories by more than half. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   Low Calorie | Low Cholesterol | High Protein | Low Carb Eggplant Parmesan Recipe Indulge in the comforting flavors of Italian cuisine with a guilt-free twist! Our Baked Eggplant Parmesan recipe revamps the classic favorite, slashing fat and calories without compromising on taste. By opting for baking instead of frying, each bite delivers the same crispy, cheesy satisfaction while keeping your health goals in check. Get ready to savor the essence of Italy with this wholesome and delicious dish! Ingredients: 1 large eggplant ½ tsp black pepper 1 tsp oregano ¾ tsp basil ¼ tsp thyme ½ tsp salt ¼ cup diced onions 3 tbsp olive oil and extra to brush 1 clove garlic, dicede ¼ cup sliced mushrooms ¼ tsp red pepper flakes ¼ tsp basil 1 cup marinara sauce 6 oz fresh part-skim mozzarella, thinly sliced  ¼ cup grated parmesan Garnish: parmesan and parsley Directions: For Eggplant: Preheat oven to 400 degrees Slice eggplant in ¾ inch slices Add 2 tbsp olive oil to bowl and add eggplant and toss to coat Sprinkle with pepper, oregano, basil, and thyme and toss again  Arrange eggplant in a single layer on baking sheet and bake for 15 minutes, turn, brush with additional olive oil and and bake for additional 10 minutes. Watch to avoid burning For sauce: Heat 2 tsp olive oil in fry pan. Add onion and sauté until translucent Add mushrooms, garlic, and red pepper flakes; sauté for 5 minutes Add marinara sauce, stir in and heat through Assemble: Spread ¼ cup of sauce on bottom on 3 qt baking dish Arrange one-third of eggplant in a single layer, add a slice of mozzarella to each, spread sauce over mozzarella Repeat this with 2 more layers of eggplant, mozzarella, and sauce. Sprinkle with parmesan Bake at 350 for 15-20 minutes until warmed through and cheese is melted and bubbly Garnish with parmesan and parsley Nutritional Information: Serves 6 Calories 180, Total Fat 11g, Saturated Fat 4g, Cholesterol 20mg, Total Carbohydrate 11g, Dietary fiber 3.5g, Protein 10g, Potassium 370mg,  Sodium 590mg Chef and Author : Mary B Grosvenor, MS, RD Medically Reviewed by FibonacciMD editors.

Delicious and Nutritious! Try our Lamb Pita with Mango Pepper Salsa for a Burst of Flavor! Experience the taste of summer with our delightful Lamb Pita recipe. Juicy summer mangos and vibrant summer mini red peppers come together to create a burst of refreshing flavors that will transport you to sunny days and picnics in the park. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   Low Calorie | Low Cholesterol Lamb Pita Salsa Recipe Indulge in the perfect balance of lamb, fresh mango, and zesty peppers in our mouthwatering recipe. A healthy and satisfying meal that will leave you craving for more! Ingredients: Mango pepper salsa Yogurt sauce ½ cup diced mango ½ cup diced mini red peppers 2 tbsp diced jalapeno slices Lamb patty 1 pound ground lamb ½ small onion, finely diced 2 cloves garlic, diced 1 tsp coriander ½ tsp cumin ½ turmeric ½ tsp black pepper ½ tsp cinnamon ¾ tsp chili powder 4  pieces pita Directions: For salsa Dice mango (fresh or frozen) Dice red peppers Mix together with jalapeños; let set for at least 30 minutes For Yogurt sauce Combine yogurt, lemon juice, olive oil and honey Stir in crumbled feta and mint. Let set at room temperature while preparing lamb For Lamb Patty Combine lamb, diced onion and garlic.  Add spices and mix thoroughly Form into 4 patties Place on grill and cook about 4 minutes each side until 150° F Insert lamb into pita, add sauce and salsa. Serve with sides such as salad and fries Nutritional Information: Serves 4 Calories 465, Total Fat 22g, Saturated Fat 8g, Cholesterol 65mg, Total Carbohydrate 42g, Dietary fiber 5g, Protein 28g, Potassium 530mg, Sodium 550mg Chef and Author : Mary B Grosvenor, MS, RD Medically Reviewed by FibonacciMD editors.

Spice up your meals with this vibrant Ginger Turmeric Rice! Packed with ginger, shallots, raisins, and pine nuts, this dish is not only delicious but also loaded with anti-inflammatory benefits. Perfect for a healthy and flavorful meal! Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   Low Fat | Low Calorie | Vegetarian Healthy Ginger Turmeric Rice Recipe This beautiful rice dish flavored with ginger and shallots gets its yellow color from turmeric. Raisins and pine nuts round out a recipe already packed with anti-inflammatory ingredients. Editor’s comment- Appropriate for low calorie, low fat, low cholesterol vegetarian dietary regimen. Ingredients: 1 cup Basmati rice 1½ cups water 2 tsp olive oil 1½ tsp jarred minced ginger or grated fresh 1½ tsp turmeric ½ tsp salt 4Tb shallots, sliced 1 clove garlic, crushed 1 tsp butter ½ cup raisins 1/4 c pine nuts 1 tsp lime juice Garnishes such as with sliced limes, flake salt or sea salt, mint Directions: Boil 1½ cups water and add rice, olive oil, ginger, turmeric, and salt. Cover and boil for 10 minutes. Let sit for 5 minutes and stir to fluff Place raisins in a 1 cup water to plump while cooking rice   Sauté shallots in butter on medium heat until soft, add garlic and cook for 5 more minutes on low heat Drain raisins and add to shallot mixture. Cover and let stand for 2-3 minutes Add pine nuts and lime juice, let sit covered with heat off  When rice is cooked, transfer to bowl and stir in shallot mixture Sprinkle with salt or other garnishes just prior to serving Nutritional Information: Serves 6 Calories 210, Total Fat 5g, Saturated Fat 0.8 g, Cholesterol 2mg, Total Carbohydrate 36g, Dietary fiber 1g, Protein 5g, Potassium 175mg, Sodium 210mg Chef and Author : Mary B Grosvenor, MS, RD Medically Reviewed by FibonacciMD editors. Discover the ancient origins and modern applications of ginger, a versatile spice renowned for soothing nausea, easing pain, and reducing inflammation, backed by both tradition and scientific research in the article " Ginger: A savory solution "

Fresh, Flavorful, and Healthy: A Perfect Summer Salad Beat the summer heat with our Marinated Cucumber and Tomato Salad recipe! This cool, refreshing dish is packed with nutrients and perfect for low-calorie, low-fat, low-carb, and vegetarian diets. Give your taste buds a treat and download the recipe today! Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Cholesterol | Low-Fat | Low-Sodium Summer Salad This salad is a taste of summer. Cool, refreshing, and packed with nutrients in only a few calories. Read this short culinary medicine article " Tomatoes: The Flavor of Summer ". Ingredients: 1 medium cucumber or 3 mini cucumbers 1 tsp white sugar 1/3 cup apple cider vinegar 1/3 cup water ½ tsp celery flakes ½ tsp salt 20 cherry tomatoes Garnishes such as fresh ground pepper, sesame seeds, flake salt, or mint  Directions: Peel and thinly slice the cucumber. Discard the ends. Add the vinegar, water, sugar, salt, and celery flakes to a bowl. Whisk until the sugar is dissolved. Add the cucumber slices to the bowl. Stir well until all of the cucumbers have been coated in liquid. Cover and refrigerate for a minimum of 1 hour and up to 1 day. Cut tomatoes in half. Using a slotted spoon, transfer the marinated cucumbers to a serving bowl, stir in tomatoes. Serve cold. Sprinkle with garnishes just prior to serving. Tip:  Once mixed, the salad will only keep for a day. But the cucumbers in marinade can be kept refrigerated for up to 3 days. So, mix only the portion you will eat today and make fresh portion tomorrow.  Nutritional Information Serving Size: 4 Calories 35, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Total Carbohydrate 8g, Dietary fiber 1g, Protein 0.8g, Potassium 360mg, Sodium 75mg Chef and Author: Mary B. Grosvenor, M.S., R.D. Medically Reviewed by FibonacciMD editors. Editor’s Note:  Appropriate for low calorie, low fat and low carb, low cholesterol, low sodium, vegetarian dietary regimen.

Treat yourself to this delicious and easy-to-make Blueberry French Toast Overnight recipe by Chef Justin Gillette. Perfect for a weekend brunch or a quick breakfast. Did you know? Blueberries are one of the few naturally blue foods! Plus, a single bush can produce up to 6,000 berries per year. 🫐 Not only are they delicious, but they’re also packed with antioxidants that are great for your brain! Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Fat | Low-Cholesterol Healthy Overnight Blueberry French Toast This blueberry french toast recipe is appropriate for low-calorie, low-cholesterol, low-fat, and ovo-lacto vegetarian diet regimens. Ingredients: 12 slices cinnamon bread, cubed 5 eggs, beaten 1.75 cups milk 1 cup packed brown sugar, divided 0.25 tsp ground cinnamon 0.25 tsp ground nutmeg 0.5 cup slivered almonds 0.25 cup butter, melted 2 cups fresh blueberries Directions: Place bread cubes in a greased 13 x 9 baking dish. In a bowl, combine the eggs, milk, 0.75 cup brown sugar, cinnamon, and nutmeg; pour over bread. Cover and refrigerate for 8 hours or overnight. Remove from the refrigerator 30 min before baking. Preheat oven to 400oF. Sprinkle almonds over egg mixture. Combine butter and remaining brown sugar; drizzle over the top. Bake, uncovered, for 25 min. Sprinkle with blueberries. Bake 10 min longer or until a knife inserted near the center comes out clean. Nutritional Information Servings: 12 Nutrition Facts Per serving Calories: 233 Total fat: 9.7 g Saturated fat: 3.4 g Trans fat: 0 g Cholesterol: 80 mg Sodium: 176 mg Potassium: 101 mg Total carbohydrates: 32.4 g Dietary fiber: 2.1 g Sugars: 19.4 g Chef and Author: Justin Gillette Medically Reviewed by FibonacciMD editors. initially posted March 2023

A Healthy, Protein-Packed, Potato, and Apple-icious Casserole Blend of Sweet and Savory Flavors to Celebrate Fall This Fall Casserole combines the perfect blend of sweet and savory flavors to celebrate fall with potatoes and apples, two of the season’s best harvests. With a touch of gruyere cheese and savory shallots, it's a delicious and cozy dish perfect for any autumn table. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low Cholesterol | Low Fat | High Protein Healthy Fall Casserole Recipe This casserole combines two of the best harvest of fall: potatoes and apples. The apples add a sweet twist to a savory shallot and potato dish. Editor’s Note: This recipe is appropriate for a low-fat, low-cholesterol, high-protein, and lacto-vegetarian dietary regimen. Ingredients: 1 Tart apple, such as Granny Smith ¼ cup orange juice 2 small shallots, sliced 1 tbsp olive oil 3 medium Potatoes ½ cup skim milk ½ tsp salt ½ tsp pepper ½ tsp thyme 3 oz gruyere cheese Garnishes such as fresh ground pepper, sesame seeds, flake salt, or mint Directions: download the Fall Casserole Recipe PDF Preheat over to 375 degrees Thinly slice shallots and sauté in olive oil until just clear, set aside Cut apple in thin horizontal slices; soak in orange juice to prevent browning Shred Gruyere Thinly slice potatoes Combine milk, salt, pepper and thyme Coat baking dish with cooking spray, drain add 1/3 of shallots, then a layer of apples, a layer of potatoes, 1-ounce shredded cheese Repeat layers Add milk and spice mixture Cover and bake for 50-60 minutes until potatoes are soft Remove lid and cook for 5-10 minutes to brown Suggested garnishes: bacon bits, blue cheese, diced apples Nutritional Information Servings 4 Nutrition Facts Per serving Calories 200, Total Fat 8g, Saturated Fat 4g, Cholesterol 28 mg, Total Carbohydrate 22g, Dietary fiber 3.2g, Protein 11g, Potassium 741mg, Sodium 460mg Chef and Author : Mary B Grosvenor Medically Reviewed by FibonacciMD editors. Learn more about potatoes, read our Culinary Medicine article Potatoes: Unfairly Maligned? Have you considered air frying? Read our The Future of Frying  in it " One study found that air-fried potatoes contained an average of 70% less fat than deep-fried ( source ), while another found about 50% higher levels of slowly digestible starches, which help reduce rapid rises in blood sugar after eating ( source ). More healthy potato recipes: Healthy French "Fries" Salmon with Asparagus and Rainbow Potatoes Recipe

Savor the taste of autumn with these healthy pumpkin spice waffles. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Cholesterol | Low-Fat Healthy Pumpkin Spice Waffles Enjoy the flavor and nutritional benefits of pumpkin and pumpkin spice with these waffles. Instead of pouring on the butter and syrup(~300 Calories), top with a dollop of yogurt, walnuts, and stewed apples (125 Calories). Makes 8 4-inch waffles Ingredients: Waffles: Enriched white flour ½ cup Whole Wheat flour ¼ cup Salt 1/8 tsp Pumpkin Spice 1 tsp Baking Powder 1½ tsp Milk, skim 3/4 cup Pumpkin puree (canned or fresh)1/3 cup Canola Oil 2 Tbsp Egg, 1 large Topping: Stewed apples 2 cups Walnuts, chopped 4 Tbsp Nonfat vanilla Greek yogurt 8 fl oz Directions: Mix flours, baking soda and salt and set aside. Blend together egg, canola oil, pumpkin, and milk. Add dry ingredients to egg mixture and stir until combined. Cook in waffle maker Top each two waffles with 2oz yogurt, 1Tbsp chopped walnuts and ½ cup stewed apple slices. Nutritional Information Servings: 4 Amount per serving : 2 4-inch waffles topped with apples, yogurt, and walnuts. Calories 300, Total fat 13.5g, Saturated fat 1.5 g, Cholesterol 50mg,Total carbohydrate 36 g, Dietary fiber 4.5 g, Protein 12g, Potassium 338 Chef and Author : Mary B Grosvenor, MS, RD Medically Reviewed by FibonacciMD editors. Read more " From Pumpkin to Pumpkin Spice" A quick overview of pumpkin spice and the benefits of pumpkin . Initially posted 11/2023