Vegan, paleo and ketogenic diet weight loss recipes with diet food swaps

 I have lost 100 pounds using a variety of diet tips and tricks. I don't follow a specific weight loss diet because there's no one meal plan that hits everything I'm looking for. So I do like they say in the Al-Anon slogans, "take what you like and leave the rest." Here are ketogenic diet recipes based on food swaps for weight loss  Vegan, paleo and ketogenic diet weight loss recipes with diet food swaps

Weight Loss Recipe of the Day: Pumpkin Spice Sunshine Muffins or breakfast quick bread, to diet for!

Fall is a great time to start or improve your diet and exercise regimen. So, I'm doing a series of "Weight loss recipe of the Day" posts. Think fall and you think pumpkin spice right? I also think home-baked after going oven-free all winter long and because, well, I always think baked goods, lol. Muffins are my drug of choice. But after losing 100 pounds which I'm trying to keep off, they're kryptonite. If you're craving that pumpkin spice shtick and muffins, here's a healthier diet version. My diet recipes tweak favorites with low sugar, better sugar, protein and fiber, low calorie, lowfat (and good fat) options. Make this "to diet for" breakfast muffin/quick bread with 1/3 the calories and tons of healthy stuff! 

Pumpkin Spice Sunshine Breakfast Bread/Muffins

1/2 cups unsweetened homemade applesauce

1 and 1/2 cups whole wheat flour

1 cup pumpkin (you can use cooked winter squash too)

1/2 cup grated carrots

1/2 to 1 cup seeds: pumpkin, sunflower, chia

1 teas. cinnamon

1/2 teas. nutmeg

1 teas. each baking soda and baking powder

Flaxseed to make two eggs

1/4 cup melted 35-calorie light butter or Greek yogurt

mashed banana

fresh crushed peaches or pineapple 

optional: walnuts

Mix ingredients (chunky applesauce and banana is good) and bake 350 for 55 minutes (bread) about 35-40 (muffins). Loaf makes about 20 servings. Calories 100 to 130 per slice. Makes 12 muffins 140 calories each.