Pumpkin Cheesecake Bars By Swerve


Gluten Free Cinnamon Crust

1 ½ cup Pamela’s GF Nut Flour Blend

1 cup almond flour

2/3 cup Swerve, Confectioners

10 tablespoons butter, melted (can also use coconut oil)

1 teaspoon ground cinnamon

Pumpkin Cheesecake Filling

16 ounces cream cheese, softened

1 cup Swerve, Confectioners

1 tsp pure vanilla extract

2 eggs (room temperature)

1 cup canned pumpkin

2 teaspoons pumpkin spice


Gluten Free Cinnamon Crust

Preheat oven to 325 degrees F. Mix Pamela’s flour blend, almond flour, Swerve, melted butter, and cinnamon until well blended. Press mixture into buttered or parchment paper lined 9 X 13 casserole dish. Bake for 15-17 minutes. Edges will slightly brown. Let cool before adding filling on top.


Pumpkin Cheesecake Filling

Change oven temperature to 350 degrees F. In the bowl of an electric mixer, combine softened cream cheese, 3/4 cup Swerve and vanilla until well blended. Add eggs and mix just until eggs are incorporated. Mix 1/4 cup Swerve, pumpkin and pumpkin spice into a separate bowl. Take pumpkin mix and place dollops on the cooled crust. Pour cheesecake filling evenly over the cooled crust. Cut through batter several times with a knife to create marbleized effect (pumpkin will begin to look swirled). Bake for 40- 45 minutes or until center is set. Bring to room temperature and serve. You can also refrigerate the bars overnight, but let them sit out for about 30 minutes before serving.


Makes 20 servings.


Nutrition Facts: Serving Size 1 square Servings 20

Calories 220, Total Fat 20g, Cholesterol 55mg, Sodium 85mg, Total Carbs 19g, Dietary Fiber 3g, Sugars 2g, Added Sugar 0g, Swerve 13g, Protein 4g, Net Carbs: 3g

Don't Let Halloween Treats Scare You Into An Unhealthy Obsession

Halloween is here and there are savory and sweet treats everywhere. It is becoming more and more common for people to make comments about “healthy” and “unhealthy” food everyday - from the media, to your family, friends, and everyone in between. As a nutrition expert, I understand and agree with some of these comments. However, living a healthy and balanced life also means learning to enjoy food while also enjoying the experience of being with friends and family.

Heading into any social situation, especially during Halloween time, can sometimes be a little scary if you have struggled with food issues, disordered eating, or your inner food police screaming “eat this, not that”. If you have suffered from an eating disorder, you know these words and situations can trigger you back into old habits and behaviors, if you are not equipped both mentally and physically. This issue is designed, to help you enjoy the tricks and treats of the seasons without letting the food police creep into your life and take control of the fun!

Here are a three things you can start doing today to keep yourself mentally and physically strong while not getting spooked about all the “food rules” you may read about. 

  1. Avoid skipping meals. Whether it's breakfast lunch dinner snacks skipping meals is a surefire way to find yourself in a place you might eating beyond comfort a popular Halloween treat. Everyone, every once in awhile, will find themselves in a situation where they may overeat, remember you're human. However, as part of recovery, it important to practice self-care and fuel properly throughout the day. When you fuel right throughout the day, you are equipping yourself to go to a social gathering feeling satisfied and not deprived. Practicing this step can help enjoy the event while also helping you stop eating beyond comfort.

  2. Taste your treats. When deciding to enjoy a Halloween treat, like your favorite candy, cookie, or chips and dip, take the time to actually taste what you're about to eat. If you're eating out of boredom, stress or pure mindlessness this is not the time to grab that peanut butter cup. Instead wait to enjoy your treat when you have the time to sit down, taste & savor it - without any guilt!

  3. Don’t be scared to serve it up. Instead nibbling on random Halloween candy and treat throughout the evening, make a conscious decision on what you want to eat. After you make the conscious decision on what you actually want, then take the next step and serve yourself a portion on a plate. Once you have served your portion, find a place where you can sit, taste, and enjoy your food. This simple act of conscious eating will help you stay in tune with your body. As you are eating, refer back to step #2 and make sure to taste your treats...without any guilt!

Does this issue make you want to discover how you can make peace with food and enjoy more guilt free social situations? Contact me and let’s explore working together!