Author: Jolene Truckenbrod

Sugar-free crust

• 1/3 cup butter-flavored vegetable shortening
• 1 cup flour
• 3 tablespoons ice water

Pumpkin filling

• 1 15-ounce can pumpkin
• 1/2 cup egg substitute
• 3/4 cup sugar
• 1 teaspoon cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon nutmeg
• 1/4 teaspoon ground cloves
• 1 12-ounce can evaporated skim milk

Directions

Put flour and shortening into a small bowl. With 2 knives, a fork, or a pastry blender, cut shortening into flour until thoroughly mixed. Work on the crust at this time, not after adding water.

Add water and use a fork to toss quickly. Handle as little as possible. It can be a bit crumbly when you put it onto plastic wrap. Form a ball as you wrap it tightly and refrigerate for 30 minutes. When ready to make the crust, sprinkle a little flour on a large piece of plastic wrap. Put dough on the floured wrap. Turn once to get flour on both sides. Cover with a second piece of plastic wrap. Use a rolling pin to roll crust to fit a 9-inch pie pan.

Preheat oven to 425°F. In a medium bowl, whisk pumpkin with egg substitute, sugar, and spices. Add evaporated milk; stir thoroughly. Pour mixture into pie shell.

Bake at 425°F for 15 minutes. Reduce heat to 350°F and keep baking for 30 minutes longer or until tester inserted in center of pie comes out clean. The center will get firmer as it cools.

Serves 8
Each serving contains about 278 calories, 42 g carbohydrates, 7 g protein, 6 g fat, 91 mg sodium, and 3 g fiber

Recipe from the StayWell Company, LLC

Ingredients

• 8 oz. fresh mushrooms
• 8 oz. lump crabmeat
• 1 tbsp. olive oil
• 1/2 cup minced onions
• 1 tbsp. skim milk
• 4 oz. reduced-fat cream cheese (Neuchâtel), softened
• 1/4 cup chopped fresh parsley

Directions

1. Brush mushrooms to remove any soil that may be clinging to them. Rinse under cool water and drain. Trim stems and chop finely.
2. Rinse crabmeat and pick over to make sure there are no shells or cartilage.
3. Heat oil in a large saucepan. Add mushrooms and onions. Cook until mushrooms give up moisture and onions are translucent.
4. Add milk and cream cheese and stir until creamy.
5. Add crabmeat. Stir gently to keep lumps.
6. Remove from heat and stir in parsley.
7. Spoon into mini phyllo cups—green spinach ones look especially pretty with the white crab—and serve.

Makes 4 servings
Each serving of the crab filling contains about 182 calories, 10 g fat (4 g saturated fat, 0 g trans fat, 20 mg cholesterol), 317 mg sodium, 5 g carbohydrate, 1 g dietary fiber, 2 g sugars, and 16 g protein.

Options: Garnish with chopped red pepper for extra color or a shot of Tabasco for spiciness.

Recipe from the StayWell Company, LLC

Ingredients

• 1 quart red wine vinegar
• 1 handful rosemary sprigs
• 2 thoroughly clean 16-ounce jars with plastic lids

Directions

1. Wash and dry rosemary.
2. Crush lightly to release fragrance, then divide into 2 jars.
3. Pour vinegar into a nonreactive pan (almost anything but aluminum) and bring just to the boiling point (about 8 to 10 minutes at medium-high heat).
4. Pour vinegar into jars and put caps on jars. Let sit for 2 weeks.
5. To prepare a gift, strain vinegar into pretty bottles. Add a fresh sprig of rosemary to the new bottle. Seal and present.

Note: Vinegar’s acidity makes it safer than most home-canning projects. But if your flavored vinegar starts to mold or show signs of fermenting (bubbling, severe cloudiness, or sliminess), throw it out!  (Gluten-free)

Recipe from the StayWell Company, LLC

Ingredients

• 2 medium apples
• 1 medium onion
• 1 large clove garlic
• 4 pork chops, about 3/4-inch thick, with bone (about 1-1/2 pounds total)
• 1 teaspoon olive oil
• 1/4 cup water
• 1/4 cup fat-free sour cream

Directions

1. Quarter and core apples. Peel if desired.
2. Cut onion in half and then slice it.
3. Use a large frying pan with a lid. Heat oil over medium-high heat and add pork chops and garlic.
4. Brown quickly, about 2 minutes per side.
5. Add cut-up apples, onion, and water.
6. Cover and turn heat to low. Let cook for about 15 minutes, until pork is cooked through (internal temperature of 145°F with 3 minutes of rest) and apples are soft.
7. Remove chops to a warm serving platter.
8. Bring pan juices to a boil and turn off heat.
9. Stir in sour cream and pour over chops. Serve immediately.

Serves 4 (gluten-free)
Each serving contains about 271 calories, 24 g protein, 13 g fat, 71 mg cholesterol, 13 g carbohydrates, 1 g fiber, and 75 mg sodium.

Recipe from the StayWell Company, LLC

Ingredients

• 1 pound apples (3 medium-sized)
• 1/2 cup fresh cranberries
• 1 tablespoon sugar, or 2 packets artificial sweetener
• 1/2 cup water

Directions

1. Peel and core apples.
2. Chop apples and put into a microwave-safe dish with cranberries. Add water.
3. Cover and microwave on high for 4 minutes.
4. Stir in sugar (or sweetener) and mash with a fork to desired consistency.
5. Serve immediately or refrigerate and serve cold.

Serves 6 (gluten-free)
Each serving (with sugar) contains about 42 calories, 11 g carbohydrates, 1 g fiber, 0 g protein, 0 g fat, 0 mg cholesterol, and 0 mg sodium.

Recipe from the StayWell Company, LLC