Crustless Pumpkin Pie with Cinnamon Cream Whip

Serves 7

1 (15 oz.) can pumpkin puree

1 (12 oz.) can evaporated fat-free milk

½ cup egg substitute

½ tbs. cinnamon

1 tsp. Orange zest

2 tbs. Agave nectar

¼ cup Splenda or Stevia

2 tsp. cornstarch

1 tsp. Vanilla extract

Pinch salt

1/2 cup nonfat Greek Yogurt

1/4 tsp. cinnamon


  1. Preheat oven to 350°F. 
  2. In a large bowl, combine all ingredients.  Whisk until well blended and smooth.  Pour into  class=”hiddenSpellError” pre=”into “>indiviual  “>ramekins.  Place ramekins in a large glass or ceramic baking dish.  Add boiling water to baking dish, allowing water to come halfway up sides of ramekins.  Place in 350F oven and bake 40 minutes.  Remove from oven and baking dish.  Allow to cool before serving.
  3. Combine Greek yogurt and cinnamon. Top each cooled pumpkin pie with 1 tbs. cream.

 Pumpkin pie version (with crust):

Use graham cracker crust. Par-bake crust in 350 F oven for 5 minutes.  Remove from oven and allow to cool. Increase oven temp to 400F. Place crust on a baking sheet. Pour in filling and place in oven. Bake at 400F for 15 minutes. Reduce heat to 350F and cook 35 minutes or until pie is firm to touch. Remove from oven and allow to cool before slicing.


Fall’s Bounty

For some time now, most of the country has been experiencing the changes in the weather and scenery that comes with the fall season. Here in sunny Southern California, we are just seeing the first real signs of fall – Santa Ana winds, colder temperatures, and leaves that are finally changing color and falling off of the trees. With the fall season comes a shift in the fresh produce being displayed at the farmer’s markets and in our local stores. Now is the time to buy apples, pears, tomatoes, corn, and winter squashes. But, please, think outside the box. Don’t just buy the old standbys – red apples and Bartlet pears (not that there’s anything wrong with them). Have fun as you try some new produce. Buy one of each kind of apple or pear and have a taste test with your friends or kids. Try a variety of heirloom tomatoes (large or baby size) and slice them and drizzle with good balsamic vinegar and freshly torn basil leaves and thinly sliced mozzarella for a caprese salad. Make butternut squash soup with spiced and toasted pepitas as a crunchy garnish. Try using spaghetti squash in place of pasta and make a yummy homemade marinara and some fresh parmesan cheese to go on top. For dessert, try my individual crustless pumpkin pies topped with cinnamon cream. Enjoy the bounty of the season!

Miso Sea Bass with Hoisin Vegetables


  • 10 oz. Chilean Sea Bass or Black Cod 
  •  2 tbs. sweet yellow miso 
  • 2 tbs. mirin
  • 1/2 tsp. toasted sesame oil
  • 1 tsp. low-sodium soy sauce 
  • 1/2 onion, chopped  
  • 1 Japanese eggplant, halved and sliced 1/4-inch thick
  • 12 shitake mushrooms, quartered  
  • 2 cups baby spinach leaves
  • 1 heaping tbs. hoisin sauce

1. Wash fish and pat dry.  Place in a zip-top bag. In a bowl, combine miso, mirin, soy sauce, and sesame oil.  Pour over fish and let marinate for at least 1 hour.

2. Preheat oven to broil. Line a baking sheet with foil and place a rack on top. Remove fish from bag and wipe off some of marinade. Place fish on rack and broil 6 minutes per side.

3. Coat a nonstick wok with cooking spray and place over high heat.  Add all vegetables and cook until soft, about 5-8 minutes.  Add hoisin sauce and cook 1 minute.

4. To plate: 1/2 of vegetable mixture topped with 1 piece fish.

A well-stocked Kitchen

Being successful at eating right starts with having a well-stocked kitchen. This includes food in the pantry, refrigerator, and freezer, as well as a good supply of tools and gadgets to make cooking easier. This list will get you started with all of the tools you’ll need to cook healthy and tasty food.

  • Knives: You should invest in good quality knives and have at least a chef’s knife, a paring knife, and a serrated (bread) knife. I like using a Sankotu knife. You should sharpen your knives regularly – more knife accidents occur with dull knives than sharp knives. About once a year you should get them professionally sharpened.
  • Pots and pans: I like nonstick pans.  Almost any brand will do, depending on your budget. Heavier pans will last longer. Be sure to only use wooden or silicon utensils when cooking with these pans – metal will scratch the surface.
  • Silicon utensils and bakeware: silicon is popular right now because it’s pretty heat-resistant and nonstick. Look for spatulas, rolling pins, muffin tins, baking pans, steamer inserts, spoons, flexible bowls. Plus, there’s some really fun colors to choose from.
  • Microplane: great for grating garlic, parmesan cheese, lemon/lime/orange zest.
  • Mandolin: For those super thin slices of veggies. I love it for cucumber to make Japanese sunomono salad – thinly slices cucumbers marinated in seasoned rice vinegar and rehydrated wakame (seaweed). SO yummy!
  • Steamer: The easiest and cheapest is a steamer insert for a pot. Also, consider the stacking bamboo steamers, a steamer for the microwave, or a steamer/rice cooker. Multi-purpose tools are a great investment – one tool for many purposes saves you room in your cabinets and money in your wallet.
  • Grill pan: We all love the grill marks on a piece of fish, but what if you don’t own a grill or it’s too cold outside to use the BBQ? Grill pans give you the grilled taste, look, and texture, all from the comfort of your stove. Some pans are round and some are rectangular. I’ve even seen one that’s a flat griddle on one side (great for pancakes) and the other side has the ridges for grilling.

This list is by no means complete, but it’s a great starting point. Check back often as I will update it with new finds. Happy cooking!

Pumpkin Pie

1 reduced-fat graham cracker crust

1 (15 oz.) can pumpkin puree

1 (12 oz.) can evaporated fat-free milk

½ cup egg substitute

½ tbs. cinnamon

1 tsp. Orange zest

2 tbs. Agave Nectar

3 tbs. Splenda or Stevia

2 tsp. cornstarch

1 tsp. pure Vanilla extract

Pinch salt


  1. Preheat oven to 425°F.  Bake crust for 5 minutes. Remove from oven and let cool.  Place crust on baking sheet.
  2. In a large bowl, combine all ingredients.  Whisk until well blended and smooth.  Pour into prepared pie crust.  Bake at 425°F for 15 minutes.  Reduce oven temperature to 350°F and cook another 30 minutes.  Remove from oven and cool before serving.  Can be served with dollop of whipped topping.



Crust less version:

Omit graham cracker crust

Prepare ingredients above, but pour into individual ramekins.  Place ramekins in a large glass or ceramic baking dish.  Add boiling water to baking dish, allowing water to come halfway up sides of ramekins.  Place in 350F oven and bake 40 minutes.  Remove from oven and baking dish.  Allow to coo before serving.

Slow Down, You Eat too Fast

Who’s got time to eat? In this fast-paced world we live in, with all of the multitasking we do, we never stop to give oursleves a break and actually nourish our bodies. Rush, rush, rush. Scarfing down meals make it harder to control your weight and your health. The following tips will help you put on the brakes and enjoy what you eat.

1. Pre-Meal Pause Before you start eating, take a minute or two to sit back, breathe, and relax. Consider your hunger level before you dig in. On a scale of one to ten, how hungry are you. If you’re entering the meal at a 7 or more, you are more likely to plow through your meal. But, by taking a few minutes to relax before your meal, you can approach eating at a slower, more mindful pace, and truly enjoy your meal without overeating.

2. Put your fork down between bites  It takes 20 minutes for your stomach to send your brain the signal that it’s full. When you speed-eat and finish that first plateful in 5 minutes, your brain still thinks it’s hungry, so you go in for the reload. Put that fork down between bites to lengthen out the meal.

3. Serve food in the kitchen, not family-style Portion your food onto your plate before you go to the table to eat. If you can leave the food in one room and eat in another, then out of sight is out of mind. You won’t be reaching for another helping if it’s not in front of you.

4. Turn off the boob tube Watching TV while eating is a big no-no. It’s such a distraction. You don’t concentrate on the pleasure food brings and how good it tastes. You also don’t listen to your fullness cues. You eat too fast and too much. Bye-bye tv time.

5. Enjoy Taste, texture, aroma, color, presentation. All of the things that make up a meal experience. Take time to taste all of the flavors of the meal. By the 4th bite, the ability to savor the flavor drops off.  You’ll get more out of the first 4 chips than the whole bag.

Recipe of the Week – turkey mini meatloaves


20 oz. ground turkey breast 

1 tbs. whole-wheat bread crumbs                                        

1 tbs. Worcestershire sauce 2 tbs. BBQ sauce           

1/2 cup egg substitute   

1/2 tsp. Lawry’s season salt 

1/2 minced onion             

1 minced orange bell pepper                                  

8 crimini mushrooms, minced                            

1 minced zucchini             

 2 minced cloves garlic

1. Preheat oven to 350F.

2. Coat a large nonstick skillet with olive oil cooking spray and place over medium-high heat until hot.  Add vegetables and sauté until soft.  Remove from heat and allow to cool.

3. Combine all ingredients in a large bowl and mix well.  Spray a muffin tin (12 muffin opening) with cooking spray.  Scoop 1/2 cup mixture into each opening.  Top each meatloaf with 1 tsp. BBQ sauce.  Bake for 30 minutes. Remove from oven and let cool.

4. Freeze half for later use.

Welcome to my site!

Are you looking for the most reliable nutrition, fitness, and wellness information? Are you tired of dieting and feeling frustrated? Can’t seem to lose the weight and keep it off? Tried every diet in the book? Well, stop looking. It’s time to live, be happy, and succeed! As your nutrition, fitness, and wellness coach, I can help you on the path to success. Women, men, teens, children – if you struggle with your weight, have a medical condition (high cholesterol, high blood pressure, diabetes, arthritis, fatigue, insulin resistance, gastrointestinal issues, perimenopause, hormonal imbalances, hypothyroidsim), or just want to learn how to eat right and feel better, then you’ve come to the right site! Get ready to make a change for the better.

My name is Erin Macdonald. I have been a Registered Dietitian for 15 years. I have helped hundreds of women and men of all ages achieve their health and wellness goals. No starvation, no deprivation. Just real food and clean eating, the right kind of exercise, learning how to relax, give back to yourself, and finding the pleasure in life. It’s just that easy. Let me unlock the secrets and help you achieve success.