I'm excited to finally post a new recipe after quite some time away from Nosh N' Nutrition. The weather in Alabama is absolutely crazy, but on one of our cooler January nights, I was really in the mood for a warm, comfort food dish. Instead of slaving away in the kitchen for hours, I settled on a simple crockpot recipe that I had been eyeing on Pinterest (along with tons of other fabulous recipes) for Chicken and Dumplings. Generally "comfort food" has a negative connotation in the world of healthy eating, but after studying the original ingredients, I didn't have to change much in order to make a light version. This was very easy to make and tuned out to be a wonderful meal. It reminded me so much of Cracker Barrel's Chicken and Dumplings, which I order occasionally. While their dish is just as tasty, I think I enjoyed my version more simply because I knew the exact ingredients and nutritional content. I will definitely be making this again soon!

1. Put the chicken, butter, soup, broth, parsley, and onions in the crockpot and cook on high for 4-6 hours.
2. As the chicken cooks and gets tender, break/shred it up with a fork or knife.
3. Cut your biscuits into strips (about 3 per biscuit). Stir into chicken mixture and cook for another hour.

So I realize that it has been over 4 months since I have posted a new recipe, but I am finally back! While I make no promises, I am going to try to post at least once a week. Since my last post, I have officially started my own business, which seems to consume most of my waking (and some sleeping) hours. In the midst of everything, I have still been cooking. There just hasn't been much time for trial and error of adapting new recipes, much less analyzing the nutrient content or writing about it. I have missed creating and modifying recipes so my goal is to set aside some spare time each week and devote it to doing just that.

The recipe that I have today is the perfect way to kick off the Fall season. I have always associated the cool autumn weather with the scent of pumpkin spice, and the smell of these pumpkin pecan cookies baking in the oven seemed so perfect. Not only are they soft, chewy, and delicious, but they are also low in fat and sugar, and packed with fiber and Beta Carotene. I found the recipe at SkinnyTaste.com, which is a fabulous source for healthy, weight-watcher friendly recipes. Try these cookies for dessert or pair them with coffee for a perfect breakfast treat. I see many more pumpkin recipes in my near future!

1. Preheat oven to 350 degrees. Line two baking sheets with wax paper.
2. In a medium size bowl, whisk together flour, oats, baking powder, salt, baking soda, cinnamon, and pumpkin pie spice.
3. In a large bowl, cream together butter, Splenda, and brown sugar with a hand mixer. Add the egg, pumpkin, and vanilla extract. Mix together. Stir in the pecans.
4. Add the dry mixture to the wet mixture. Stir to combine.
5. Place 16 tablespoons of dough on each baking sheet, evenly separated.
6. Bake for 10-12 minutes.

I eat oatmeal for breakfast year round, no matter the temperature outside. But for a lot of people, when the warm weather rolls around, they look for a cooler start to the day. This solution that I have to offer is a healthy yogurt parfait. It is very quick and easy to make, plus it has plenty of protein and fiber. While I use greek yogurt as a substitute for sour cream and mayonnaise in cooking, I love the thick, creamy texture on its own as well. The only other ingredients are Fiber One cereal, Truvia sweetener, and cinnamon. The crunch of the cereal reminds me of granola and is the perfect compliment to the slightly sweet yogurt. I prefer to eat my fruit on the side but you could also add fresh berries. I learned about this delicious combination while interning last summer for Tanya Zuckerbrot in NYC. She is an amazing dietitian a founder/author of The F-Factor Diet. The F-Factor Diet is a healthy diet that is very easy to follow. It promotes whole-grains, high fiber, and protein which helps to keep you feeling full and avoid sabotaging your weight loss plan. Tanya has also created her own line of high fiber products which can be found at Kroger stores or can be ordered on her website. I would go in to detail about the different products, but I'll save that for another post. This yogurt parfait tastes indulgent but weighs in with a mere 160 calories. It is perfect for breakfast or an afternoon snack.

If you love the flavor of a loaded baked potato, but aren't a fan of the associated carbs, this recipe is for you. In my cauliflower casserole, I use the same ingredients that you would add to a twice baked potato or potato casserole. Although the texture is slightly different, the flavor is very similar. Plus this alternative saves quite a few calories. The casserole is creamy and cheesy and everything that typically contradicts a healthy food. It is the perfect side item to add a bit of southern comfort. For a complete meal, I paired the casserole with baked chicken tenders and steamed green beans.

1. Preheat oven to 350 degrees.
2. Steam cauliflower until softened. Transfer to a large bowl and mash with a potato masher.
3. Add butter, onion, garlic, greek yogurt, egg whites, and 1/2 cup cheese. Mix well.
4. Spray casserole dish with cooking spray and transfer cauliflower mixture to dish. Top with remaining 1/2 cup cheese. Cover with aluminum foil.
5. Bake for 25 minutes. Remove foil and bake for an additional 5 minutes.

Most people tend to enjoy pizza. But, if you are trying to eat healthy or lose weight, pizza is usually not the best choice. Most commercial brand pizzas are loaded with fat and sodium. Toppings, such as ground beef, ham, pepperoni, sausage, or extra cheese just add to the calorie overload. With a little homemade effort, pizza can still be part of a healthy diet. Start with a handmade crust that incorporates whole wheat flour for additional fiber content. Make your own sauce to reduce added sugars. Then top it with fat free cheese and an assortment of sauteed veggies. This pizza tastes very similar to the veggie pizza at California Pizza Kitchen and is quite filling due to the fact that each serving contains 8g of fiber. Although goat cheese is not low fat, you don't need much at all because of its strong flavor and it is the perfect complement to the other ingredients. Of course this homemade pizza takes more time than calling for a delivery, but you can make the dough and sauce ahead of time. I have even cooked the vegetables the day before and refrigerated them so that I can throw the pizza together in no time at all. Even if you think veggie pizza is just not for you, I think you will be amazed at how delicious it can be. Feel free to change up the vegetables to suit your own preferences. Also, let kids help with the preparation for a great way to teach them about veggies they may have never seen.

1. Preheat oven to 425 degrees. Sprinkle yeast over 1/4 cup warm water and let stand for 10 minutes.
2. In a food processor, process the flour, sugar, and salt for 6 seconds. Add the yeast and process for 10 seconds longer. Combine the oil and water and drizzle through the feed tube while the machine is running (Once the dough clumps around the blade, process for 30-40 more seconds. Dough should be a little sticky).
3. Divide dough in half and store one ball of dough in the refrigerator or freezer for later use.
4. Spray a 16" pizza pan with cooking spray. Press dough from center out until it reaches the edges. Bake for 10 minutes.
5. For sauce, combine all sauce ingredients and mix well. Spread over baked pizza crust. Sprinkle with 1 cup mozzarella cheese.
6. For vegetables, spray a large non-stick skillet with cooking spray. Add garlic, spinach, onion, and eggplant and cook over medium-high heat until spinach is wilted. Add broccolini, mushrooms, and black olives and cook for 10 minutes until all vegetables are softened. 
7. Top crust (and sauce and cheese) with cooked vegetables. Sprinkle with goat cheese. Return pizza to oven for 8-10 minutes.