Spicy Vegan Pumpkin Burrito with Roasted Veggies and Avocado

 

Ingredients

·         2 tbsp black beans (cooked or canned, rinsed)

·         1/4 cup canned pumpkin purée

·         1/2 fresh jalapeño, finely diced

·         1/2 small red bell pepper, sliced

·         1/2 zucchini, sliced into half-moons

·         3–4 mushrooms, sliced

·         1/2 block firm tofu, pressed and cubed (optional for protein)

·         1 tbsp olive oil

·         1/2 tsp chipotle chili powder

·         1/4 tsp ground cumin

·         1/4 tsp garlic salt

·         1 low-carb tortilla (e.g., Mission Carb Balance or similar)

·         1/2 ripe avocado

·         Fresh lime juice (to taste)

Instructions

1.       Preheat your air fryer to 375°F (190°C).

2.       In a bowl, toss zucchini, red bell pepper, mushrooms, and tofu (if using) with olive oil, chipotle chili powder, cumin, and garlic salt.

3.       Air fry the veggie mixture for 12–15 minutes, shaking halfway through, until veggies are tender and edges are golden.

4.       Meanwhile, mash black beans and pumpkin purée together in a small bowl. Stir in finely diced raw jalapeño. Season with a pinch of salt if desired.

5.       Warm the low-carb tortilla briefly in a skillet or microwave to make it pliable.

6.       Spread the pumpkin-bean mixture onto the center of the tortilla. Top with the roasted veggie mix.

7.       Roll into a burrito. If desired, lightly toast it in a skillet or air fryer for a crisp outer texture.

8.       Mash the avocado and spread it over the top of the warm burrito. Squeeze fresh lime juice on top before serving.

Spiced Chicken & Potato Patties

 

Savory, tender, and perfect for the air fryer

🍽️ Makes 6–8 patties (2–3 servings)

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🧾 Ingredients:

• ½ lb ground chicken

• 1 small Yukon Gold potato, peeled and grated (about ½ to ¾ cup)

• 2–3 Tbsp grated onion (squeeze out excess moisture if watery)

• 1 clove garlic, grated or minced

• ½ tsp ginger paste (or ¼ tsp ground ginger)

• ½ tsp garam masala

• ½ tsp ground cumin

• ¼ tsp turmeric

• ¼ tsp smoked paprika or cayenne (optional, for heat)

• ½ tsp salt, or to taste

• 1 Tbsp chopped cilantro or parsley (optional, but nice)

• 1–2 Tbsp almond flour or breadcrumbs – as needed for texture

• Oil spray for air fryer

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🥄 Instructions:

1. Combine all ingredients in a bowl. Use clean hands or a fork to mix until evenly incorporated. Add almond flour/breadcrumbs only if the mix feels too loose to shape.

2. Form 6–8 small patties, about 2½ inches wide and ½ inch thick.

3. Optional: Chill patties for 10–15 min in the fridge to help them hold together better.

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🔥 Air Fryer Instructions:

• Preheat air fryer to 375°F (190°C)

• Lightly spray both sides of patties with oil

• Arrange in a single layer, not touching

• Cook for 10–12 minutes, flipping halfway, until browned and cooked through (165°F internal temp)

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🍽️ Serving Suggestions:

Pair with:

• Greek yogurt dip (with garam masala + amchoor powder or lemon juice)

• A small side salad or greens wrap

• Chutney or hot sauce if you want more punch

Nutrition info:

(Approx. values using ½ lb ground chicken, 1 small Yukon Gold potato, and small amounts of onion + spices)

Nutrient	Per Patty (⅛ batch)	Per 2 Patties
Calories	~95 kcal	~190 kcal
Protein	~9 g	~18 g
Fat	~5 g	~10 g
Carbs	~4.5 g	~9 g
– Fiber	~0.5 g	~1 g
Net Carbs	~4 g	~8 g
Sodium	~210 mg (varies by salt used)	~420 mg

Lemon Ricotta Almond Cake with Sugar-Free Chocolate Chips

 

Low-carb • gluten-free • deeply satisfying

🧾 Ingredients:

• 1½ cups almond flour
• ¾ cup Lakanto Classic (or ⅔ cup for slightly less sweet)
• 1 cup whole milk ricotta (well-drained if wet)
• 3 large eggs
• ¼ cup melted butter (or refined coconut oil)
• 1½ tsp vanilla extract
• Zest of 1 lemon
• 1 Tbsp lemon juice
• ½ tsp baking powder
• ¼ tsp salt
• ⅓ cup sugar-free dark chocolate chips (Lily’s or Hu No Sugar Added)
• ⅓ cup sliced almonds (for topping)

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🥄 Instructions:

1. Prep oven & pan
• Preheat to 350°F (175°C)
• Grease or line an 8" springform pan with parchment on the bottom
2. Mix wet ingredients
• In a large bowl, whisk together:
  • Eggs
  • Ricotta
  • Melted butter
  • Vanilla
  • Lemon zest + juice
• Whisk until smooth and creamy
3. Add dry ingredients
• Fold in Lakanto, almond flour, baking powder, and salt until just combined
• Gently fold in chocolate chips
4. Pour & top
• Spread into pan evenly
• Sprinkle with sliced almonds
5. Bake
• Bake for 35–42 minutes, or until golden and a toothpick comes out mostly clean (a little chocolate smudge is fine)
• Tent with foil at 25–30 min if the almonds are browning too fast
6. Cool & devour
• Cool 10 minutes in pan, then remove ring and let cool completely
• Dust with Lakanto Powdered if you want extra dazzle

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🧠 Why this combo works:

• Lemon and chocolate are unexpectedly amazing together—the brightness lifts the richness
• The ricotta makes it feel almost like a cheesecake-meets-poundcake hybrid
• It’s soft and luscious inside, with a lightly crisp almond top for contrast

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🧊 Storage tip:

Fridge = 4 days, freezer = 1 month (wrap slices individually!)
To serve from cold: 15 seconds in the microwave = melty chocolate magic.

 

Yogurt-Spiced Chicken (Air Fryer) for Salad

 

Serves 1 generous salad portion (or 2 lighter ones)

🍗 Ingredients:

• 2 chicken tenders (about 4–5 oz total), cut into ¾" cubes

• 3 Tbsp plain Greek yogurt (full-fat or 2% preferred)

• 1 garlic clove, minced or grated

• ½ tsp smoked paprika

• ½ tsp ground cumin

• ¼ tsp onion powder

• ⅛ tsp cayenne pepper (optional, for gentle heat)

• ½ tsp kosher salt

• Crack of black pepper

• 1 tsp olive oil (helps crisp in air fryer)

• Juice of ½ lemon (optional—but brightens the flavor)

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🥣 Marinate:

1. Combine all marinade ingredients in a bowl.

2. Add chicken cubes and toss until fully coated.

3. Let sit at least 30 minutes in the fridge (up to 4 hours is even better for tenderness and depth).

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🍽️ Air Fryer Instructions:

1. Preheat air fryer to 380°F (or 190°C) for a few minutes.

2. Lightly oil or spray the basket.

3. Arrange chicken pieces in a single layer, not touching.

4. Air fry for 9–11 minutes, flipping once halfway, until golden with slight char and cooked through (internal temp should hit 165°F).

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🥗 Build the Salad

Here’s a combo that pairs great with blue cheese and the warm spices:

Component	Suggestions
Greens	Mixed spring greens, spinach, or romaine + arugula
Veggies	Cherry tomatoes, cucumber slices, red onion, maybe shaved radish
Cheese	Blue cheese crumbles (your anchor flavor!)
Crunch	Toasted walnuts or slivered almonds for contrast
Extras	Sliced avocado or hard-boiled egg for bonus fat/protein
Dressing	A light vinaigrette (balsamic, lemon-garlic, or red wine) OR a drizzle of olive oil + vinegar over everything

Pasta-Less Salad

 I wanted pasta salad, but because of the diabetes I shouldn't eat pasta.  So I came up with this, and it worked just fine.

Ingredients:

1 bag of mixed broccoli and cauliflower

1/2 a small onion (red is better, yellow is fine)

Handful of olives, sliced

1 zucchini, sliced thin

2 oz of salami, sliced into strips

2 oz of pepperoni, sliced into strips

4 oz of fresh mozzarella, cubed

Dressing:

1/4 cup of olive oil

1 tbsp red wine vinegar

2 tbsp prepared pesto (in a jar)

pinch of black pepper

Instructions:

1.    Cut the broccoli and cauliflower into bite-sized pieces

2.    Toss in a big bowl with the other ingredients

3.    Whisk the dressing ingredients together in a small bowl and pour over the salad

4.    Toss thoroughly, cover and refrigerate for at least 30 minutes.

Enjoy!

Protein Ranch Dip

For when you want to munch veggies with something creamy:

½ cup Greek yogurt

½ cup cottage cheese (blended or well-stirred)

¼ tsp garlic powder (or more to taste)

¼ tsp onion powder

½ tsp dried dill (plus ¼ tsp parsley or chives if you have them)

Pinch of black pepper

Optional splash of lemon juice or vinegar for brightness

Tips:

Blend or process if needed to smooth out the cottage cheese — that creamy texture is key 

Adjust consistency by adding a splash of water, milk, or buttermilk if it's too thic

Boost flavor with a pinch of parsley, chives, or a touch of salt if needed.

I added a bunch of garlic to half of it and some water and poured it over a salad with chicken, it's very versatile.

Let it chill for 30 minutes to meld flavors—makes a big difference in taste depth.

Zucchini Mushroom Fritatta

Ingredients:

1/2 large zucchini, grated and moisture squeezed out

1/4 cup finely chopped mushrooms

Pinch of black pepper

Pinch of salt

Pinch of sage

2 eggs beaten with a splash of milk

2 tablespoons grated Asiago cheese

Steps:

While your nonstick pan is preheating on medium high,

1.    Grate the zucchini, squeeze the moisture out in a kitchen towel.

2.    Finely chop the mushrooms.

3.    Add a tablespoon of olive oil and a teaspoon of butter to the pan.

4.    Add zucchini and mushrooms to the pan and spread out thin.

5.    Beat the eggs with the splash of milk.

6.    Grate the Asiago cheese.

7.    Stir the mushrooms and zucchini, add a pinch of salt and pepper and sage and stir a few more times.

8.    When the mushrooms and zucchini are wilted down a bit (after 3-5 minutes), pour in the eggs and stir.

9.    Top with the grated cheese and cover with a lid until the eggs are set.

10.  Plate and enjoy!

Notes:  I used Jacobsen's black garlic salt instead of regular salt.  Any cheese would work and give you different flavors, I just happened to have Asiago and I thought the nutty sharpness would be good (and it was).