COSTCO Approved Shopping List


Alaska Cod
AMYLU Organic roasted red pepper and mozzarella 1 1/3 patty =1 lean (no healthy fat needed)
AMYLU Caramelized onion chicken burgers 1 ½ patties =1 lean
Chicken Breast 6 oz = 1 lean
Coleman Organic Basil and Roasted Garlic Chicken meatballs-8 meatballs =1lean
Crepini Egg thins with cauliflower-2 thins =1 condiment or one green
Don Lee farms chicken patties- 2 patties =1 leaner
Foster Farms turkey meatballs- 5 meatballs = 1 lean
Frozen Riced Cauliflower- ½ cup =1 green
Greenridge Farm Beef Sticks- 2 sticks =1 lean.
Highliner roasted lemon pepper cod- 2 fillets = 1leaner
Jones Dairy Farm fully cooked chicken sausage 3 links =1 oz protein (too high in sodium for more)
Kibun Healthey Noodle – 4 oz =1 green
Kirkland Atlantic Salmon
Kirkland plain greek yogurt 12 ounces =1 leanest
Kirkland solid white Called Albacore Tuna packed in water 7 oz =1 leanest
Kirkland Turkey Burgers 1 ½ patties =1 lean
Kirkland Unsalted Almonds 10 whole =1 snack
Laughing Cow Light Swiss spreadable cheese 1 wedge =1 healthy fat
PBfit: one Tablespoon=1 condiment, 2 Tablespoons =1 snack
Premier Protein Shake 1 ½ shakes =1 leanest
Quick’n Eat Fully cooked choice angus beef patties 1 patty =2/3 lean
Rao Marinara Sauce ¼ cup =1 green
Rotisserie chicken, no skin, 6 oz =1 leaner
Sabatino’s Organic basil and cracked pepper smoked chicken sausage 1 2/3 link =1 lean
Sabatino’s smoked mozzarella with artichokes and garlic chicken sausage 2 links =1 leaner
Salmon 5 oz =1 lean
Sukhi’s chicken coconut curry 6.5oz =1 lean
Summer Schwartz Healthy Noodle.
Trident Alaskan Salmon Burgers 1 ½ patties =1 lean
Victoria White Linen Marinara Sauce ¼ cup =1 green
West End Chicken Skewers 4 skewers =1 lean
Wholly Guacamole mini cups 1 cup =2 healthy fats
Zucchini Noodles ½ cup =1 green
Kirkland Canned premium Chunk Chicken Breast 6 oz =1 leanest
Kirkland Organic Unsweetened Almond Milk 1 cup =1 condiment
Other Green Options: Asparagus, cabbage, celery, collards, endive, butterhead, romain, watercress, bok choy, celery, white mushrooms, fennel bulb, Alfalfa sprouts, spaghetti squash, tomatoes, eggplant, kale, spinach, radishes, scallions, Portabella mushrooms, zucchini and summer squash, romaine lettuce, cauliflower, broccoli, French green beans, spinach, spring mix, frozen green beans, English cucumbers, mini sweet peppers, bell peppers, frozen cauliflower and broccoli, swiss chard.
Other Lean Options: Shrimp, salmon, swordfish, trout, halibut, cod, flounder, haddock, orange roughy, grouper, tilapia, mahi mahi, wild or farmed catfish, mackerel, herring, crab, scallops, lobster, shrimp, deer, bison, elk, lamb, steak, roast, ground beef, pork chop or pork tenderloin, ground turkey, chicken, turkey, pork chops, lean ground beef, lean ground turkey, chicken thighs, cooked turkey breast, Rotisserie chicken, frozen chicken breasts.

Trader Joe’s Approved Shopping List


Meatless Lean Items:
-Trader Joe’s Meatless Meatballs: 10 meatballs= 1 lean (no healthy fat needed)
-Hi Protein Veggie Burger: 1 patty = 1 lean (no healthy fat needed)
-Beefless Ground Beef: 1 cup = 1 leanest
-Sriracha Baked Tofu: 7oz = 1 lean (Note: the Teriyaki option is NOT approved)
-Hi Protein Tofu: 6oz = 1 lean
-Plain Tofu, extra firm: 8oz = 1 lean
-Plain Tofu, firm: 8oz = 1 lean
-Some TJ’s locations also carry Morning Star Farms products
-Reduced fat Mexican cheese medley:
-TJ’s 12oz bags give the biggest bang for your buck, in our experience!
-Dairy products available: Greek yogurt, milk (dairy and non-dairy), cheeses, etc.
-Egg beaters: 2 cups = 1 leanest
Frozen Items:
Trader Joe’s Turkey Burgers 1 ½ burger =1 lean protein (no healthy fat needed)
-Trader Joe’s Chili Lime Chicken Burger 2 burgers =1 lean protein (no healthy fat needed)
-Mahi Mahi burgers 2 ½ burgers =1 lean protein (no healthy fat needed)
-Trader Joe’s Tuna Burgers: 2 burgers =1 lean (no healthy fat needed)
-Trader Joe’s Crab Cakes: 3 cakes =1 leaner protein (1 healthy fat needed)
-Trader Joe’s Turkey Meatballs: 5 meatballs =1 lean protein (no healthy fat needed)
-Riced Cauliflower stir fry: ½ cup =1 green
-Salmon Burgers: 2 patties =1 lean protein (no healthy fat needed)
-Langostino Tails: 7 ounces =1 leanest protein (2 healthy fats needed)
-Argentinian red shrimp 7 ounces =1 leanest protein (2 healthy fats needed)
-Trader Joe’s Hi Protein veggie burger 1 patty =1 lean (no healthy fat needed)
-Trader Joe’s shitake chicken frozen meal 1 ½ cups is a complete lean and green no additional greens and no healthy fat needed
-Shrimp stir fry: entire bag =1 complete lean and green
-Frozen Kabocha squash ½ c =1 green
Meat Isle:
-Ground Turkey, ground chicken, extra lean ground beef, fish, boneless skinless chicken (look at guide for servings allowed)
-Trader Joe’s chicken hot dogs 3 links =1 leaner (1 healthy fat needed but limit to once a week due to sodium levels in hot dogs)
-Trader Joe’s spicy Italian chicken sausage 2 links =1 lean
-Trader Joe’s chicken sausage (meal idea: try frying in pan with cabbage and fire roasted tomatoes, add a little salt and Caribbean seasoning)
-Buffalo burgers 1 patty =1 lean
-Chicken breakfast sausage 6 links =1 lean
Green/Produce Items:
-Riced cauliflower ½ cup =1 green
-Riced broccoli ½ c =1 green
-Mushroom medley ½ c =1 green
-Jicama: ½ cup = 1 green
-Green goddess dressing: 2 Tablespoons =1condiment
-Cilantro salad dressing 3T=1 healthy fat OR 1T =1 condiment
-Organic dill pickle spears: 2 pickles =1 optional snack
-Spiralized zucchini (zoodles): can often be found in the produce section
-Plain Frozen Riced Cauliflower: 1/2 cup = 1 green (found in the frozen food aisles) –Hearts of Palm, spears or medallions: 1/2 cup = 1 green (found in the canned-food aisles)
-Lots of appropriate fresh veggies available in the produce section
Misc. Items:
-Green Goddess Dressing: 2 Tbsp. = 1 condiment
-Cilantro Salad Dressing: 3 Tbsp. = 1 healthy fat OR 1 Tbsp.= 1 condiment
-Organic Dill Pickle Spears: 2 spears = 1 optional snack
-TJ’s Organic Tomato Basil Sauce: 1/4 cup = 1 green
-Enchilada Sauce: 1 Tbsp. = 1 condiment
-Everything But the Bagel Seasoning mix: 1/2 tsp. = 1 condiment (their other spices qualify as well)
-TJ’s salsa: 2 Tbsp. = 1 condiment
-Coconut Cold Brew Coffee Concentrate
-Chomps meat sticks: 1 stick will count as 1 ounce of protein, we recommend only consuming this product on occasion because it is high in sodium.
Grocery Isle:
-Trader Joe’s organic tomato basil marinara sauce ¼ cup =1 green
-Enchilada sauce 1T =1 condiment
-Everything But the Bagel Seasoning ½ tsp. =1 condiment
-21 seasoning salute ½ tsp. =1condiment
-Satay peanut sauce 1T =1 condiment
-Three cheese Pomodoro pasta sauce ¼ c =1 green
-Reduced fat cheese (Mexican, cheddar, mozzarella) refer to plan cheese guide
-Almond cheese 1 1/3 cup =1 lean, no healthy fat needed
-Spinach sour cream dip 2T =1 healthy fat
-Trader Joe’s reduced quilt chunky guacamole 1T =1 condiment
-Lite Havarti cheese 4 slices =1 lean
-Lite shredded 3-cheese blend 4 oz. =1 condiment

Aldi Approved Shopping list


Sea Queen Shrimp (cooked and raw)
Sea Queen Wild Caught Pink Salmon Fillets
Sea Queen Wild Caught Founder Fillets
Sea Queen Tilapia Fillets
Specially Selected Ahi Tuna Steaks
Never Any Chicken Breasts
Broccoli Florets
Green Beans
Earth Grown Vegan Zesty Italian Meatless Meatballs (10 meatballs is 1 lean – no healthy fat needed)
Sea Queen Wild Caught Teriyaki or Chipotle Salmon Burgers (2 burgers is 1 lean – no healthy fat needed)
Kirkwood Mexi Cali Style Chicken Burgers (1.25 burgers is 1 lean – no healthy fat needed)
Kirkwood Mediterranean Style Chicken Burgers (1 burger is 1 lean -1 healthy fat needed)
Fit & Active Ground Turkey (93% lean)
Appleton Farms Turkey bacon (divide and freeze for future needs; 2 slices count as 1 oz towards protein/lean of the day)
Kirkwood Mild Turkey Breakfast Sausage (2.5 oz count as 1/2 lean, need 1/2 lean from a source with less sodium)
Never Any Country Style Chicken Breakfast Sausages (2 1/2 links count as 1/2 lean, need 1/2 lean from a source with less sodium)
Never Any Mild Italian Chicken Sausage (1 link counts as 1/2 lean, need 1/2 lean from a source with less sodium)
Cauliflower Rice (sometimes not in stock)
Tomatoes (cherry/grape or roma)
Bell Peppers (any color)
Baby Bella Mushrooms
Happy Farms Spreadable Cheese Wedges (original and Garlic & Herb)
Friendly Farms 1% cottage cheese
Simply Nature Organic Unsweetened Almond Milk
Fit & Active Cheese Sticks
Countryside Creamery Butter with Canola Oil
Happy Farms Reduced Fat Cheese
Liquid Egg Whites
Powdered Peanut Butter
Sweet Additions Sweetener packets (Stevia, Monkfruit in the Raw or Splenda)
Extra Virgin Olive Oil
Carlino Cooking Spray (olive or canola oil
Apple Cider Vinegar
Almonds (and other nuts)
Pickle Spears
La Vie Sparkling water
Low Sodium Taco Season
Black Olives (canned)
Fit & Active diced tomatoes (seasonal)
Mama Cozzi’s Turkey Pepperoni (1 oz can count towards your lean)
Simply Nature Aged Balsamic Vinaigrette (1 TBSP is 1 healthy fat)
Fit & Active Light Balsamic Vinaigrette (2 TBSP is 1 healthy fat)

Taco Breakfast Egg Muffins


Makes 5 servings

Per serving

1 Lean

3 Condiments

12 ounces raw 85-94% lean ground beef

½ Tablespoons taco seasoning

¾ Cup salsa

6 eggs

4 egg whites

1 Cup reduced fat shredded Mexican cheese



1. Preheat your oven to 375 degrees and GENEROUSLY spray a muffin pan with cooking spray. 

2. In a large frying pan, heat the olive oil over medium-high heat. 

3. Add in the ground beef and cook, breaking up, until no longer pink. Add in the taco seasoning and stir until well mixed. 

4. Remove the pan from the heat and stir in the salsa. Set aside. 

5. In a large bowl, whisk the eggs and egg whites with a pinch of salt and pepper. 

6. Using a ladle, divide the eggs between 12 muffin cavities. 

7. Divide the beef mixture between the cavities, which is about 2 Tbsp per cavity. 

8. Finally, top each muffin cavity with 1 lightly heaping Tbsp of the cheese. 

9. Bake until the eggs are set and lightly golden brown, about 20-23 minutes. 

10. Let cool in the pan for 10 minutes and them remove to a wire rack to finish cooling. 

Thai Chicken Pizza

pb pizza

1 lean, 3 greens, 2.5 condiments, 1 snack

For the Crust:
1 cup raw Cauliflower, grated or 100 grams (2 Greens)
1/4 cup Egg Beaters (1/8 Lean)
1/4 cup 2% Reduced Fat Mozzarella Cheese, shredded (2/8 Lean)
Peanut Sauce:
2 tbsp PB2 or powdered peanut butter (1 Snack)
2 tbsp Walden Farms Sesame Ginger Dressing (1 Condiment)
1 tsp Teriyaki Sauce (1 Condiment)
1 tsp Low Sodium Soy Sauce (1/2 Condiment)
5 oz raw Chicken to yield 2.25 oz Chicken (3/8 Lean)
1/4 cup 2% Reduced Fat Mozzarella Cheese (2/8 Lean)
1/4 cup or 26 grams Bean Sprouts (1/2 Green)
2 tbsp Red Pepper or 18.6 grams, thinly sliced (1/4 Green)
2 tbsp Green Onions or 12.5 grams, thinly sliced (1/4 Green)
1 tbsp Cilantro, chopped (Optional)
Marinade raw chicken in teriyaki and soy sauce overnight. Discard marinade. Grill or cook chicken until done. Chop into small pieces. Make sure you are getting 2.25 oz cooked chicken. Set aside.
Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg beaters, and 1/4 cup cheese until mixed completely. Spoon mixture on prepared pan with parchment paper. Use the back of a spoon to thin out the mixture and form a circle about the size of a dinner plate without the rim. Bake for 25 to 30 minutes. Flip the pizza crust over. Bake for an additional 10 to 15 minutes.
Combine PB2 and Walden Farms Sesame Ginger Dressing. Add the chicken and stir until blended. Spread the chicken mixture over the top of cooked pizza crust. Top with veggies. Sprinkle 1/4 cup cheese over the top. Broil until cheese is melted about 5 minutes.

Loaded Cauliflower Steaks

loaded cauliflower 1

Loaded Cauliflower Steaks

Makes 5 servings
Each serving provides:
2/3 lean
2 condiments
3 green

7 ½ cups cauliflower (approx. two heads)
½ teaspoon garlic
½ teaspoon paprika
¼ teaspoon salt
½ teaspoon pepper
2 1/3 cups reduced-fat cheddar cheese
2 ¾ teaspoons ranch dressing
8 slices turkey bacon
2 tablespoons chives
Olive Oil Spray

Remove and discard the leaves from each cauliflower head, then trim the stem so that the cauliflower can lay flat on cutting board. (Leave the core intact!) Cut each cauliflower into thick “steaks” about 3/4″ thick. Reserve any loose florets to cook with the steaks. In a small bowl, whisk together olive oil, garlic powder, and paprika. Season mixture with salt and pepper. Heat a grill or a grill pan to medium. Brush one side of each steak with the olive oil mixture and place the brushed side down on a grill. Brush the top sides with the olive oil mixture and cook until tender and charred in spots, about 8 minutes per side. Top each cauliflower with cheese and cook until melted. Toss extra florets in the olive oil mixture and grill, turning often, until charred and tender, about 6 minutes. Drizzle cauliflower with ranch then sprinkle cooked bacon and chives on top.

Healthy Hamburger in a Bowl

big mac in a bowl

Serves 2

1 lean – 1 Green – 1 Condiment – 1 Healthy Fat, Per Serving


12.5 oz lean ground beef

1 tsp garlic powder

salt and pepper to taste

Brown and crumble beef in skillet

4 cups lettuce (iceburg shown)

4 tblsp shredded cheddar

2 dill pickles sliced

1/2 cup sliced cucumbers

1/2 cup grape tomatoes

4 tblsp Wishbone Light Thousand Island Dressing

Add crumbled beef to prepared salad and enjoy 🙂





Cauliflower Creamed Spinach

cauliflower creamed spinach

Cauliflower Creamed Spinach

Makes 4 servings
Per serving
¼ Lean protein
2 ½ Greens
2 ¼ condiments
½ fat
5 oz baby spinach
4 cups cauliflower florets
¼ cup chopped onion
1/8 tsp cloves
½ tsp nutmeg
¼ tsp salt
¼ tsp pepper
1 Tbs butter
2 Tbs half and half
1 cup part-skim mozzarella
Turn on broiler.
Bring a medium pot of water to the boil. Once it boils rapidly, add the cauliflower florets and boil for 10 minutes.
When the cauliflower is cooked, use a slotted spoon to scoop the florets into a food processor. Blitz the cauliflower until smooth with the cream and butter. Season with salt and pepper.
While the cauliflower boils, saute the onion in a little bit of butter until soft and and then add the spinach, nutmeg and cloves and cook until wilted.
Now mix the cauliflower, spinach/onion and cheese together, adjust seasoning if needed, and scoop into a cast iron pan or small baking dish.
Slide under the broiler until the cheese is golden brown.

Grilled Cilantro Lime Chicken

grilled cilantro lime chicken

Grilled Cilantro-Lime Chicken with Avocado Salsa
Yield: 4 servings
Per serving
1 Leaner protein
1 vegetable
3 condiments
1 fat
• 4 (9 oz) raw chicken boneless skinless chicken breast halves
• 1 Tbsp lime zest
• 1/3 cup fresh lime juice
• 4 teaspoons oil
• 2 packets Splenda or Stevia
• 1/3 cup chopped cilantro, plus more for serving
• 3 cloves garlic, minced
• ½ tsp Salt
• ½ tsp freshly ground black pepper
• 3 ounces avocados (ripe but semi-firm), diced
• 1 ½ cup Roma tomatoes, chopped
• 1/2 cup chopped green onion, rinsed under cool water to remove harsh bite
• 1 clove garlic, minced
• 1 Tbsp fresh lime juice
• Place chicken on a cutting board, cover with a sheet of plastic wrap and pound thicker parts of chicken to an even thickness. Transfer chicken to a gallon size resealable plastic bag.
• In a small mixing bowl whisk together lime zest, lime juice, olive oil, splenda, cilantro, 3 cloves minced garlic and season with 1 tsp salt and 1/2 tsp pepper. Pour marinade mixture over chicken in bag. Seal bag while pressing air out, then rub marinade over chicken. Allow to rest in refrigerator 2 – 4 hours (rotating bag to opposite side and moving chicken around halfway through if possible to ensure it’s evenly marinating).
• Preheat a grill over medium-high heat (to about 425 – 450 degrees). Brush grill grates lightly with oil then grill chicken until center registers 160 – 165 degrees on an instant read thermometer, about 4 minutes per side. Remove and let rest 5 minutes.
• Meanwhile, in a medium mixing bowl toss together avocado, tomato, onion, garlic and lime and season with salt and pepper to taste. Spoon over chicken and sprinkle with chopped cilantro. Serve warm.

Healthy Thanksgiving Recipes

healthy recipesMenu

Cheesy Cauliflower Biscuits

Turkey Meatloaf

Mashed Fauxtatoes

Mockaroni & Cheese

Parmesan Crusted Delicata Squash

Crustless Pumpkin Pie

*All recipes are compliant with the Optimal Weight 5&1 Plan

Cheesy Cauliflower Biscuits

Adapted from

This recipe makes 4 servings

Each serving provides about 1/2 lean, 2 green, and 1.25 condiments


4 cups cauliflower

3 tsp minced garlic

½ cup plain low-fat Greek yogurt

½ cup reduced-fat cheese

2 eggs

2 egg whites

¼ tsp salt

½ tsp pepper


Make Mashed Cauliflower Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.

Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.

In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.

Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.

Remove from the pan, and set on a cooling rack.

NOTE: for best results, use MINI muffin pans. Larger pans leave the muffins a little soggy.

Turkey Meatloaf

Adapted from Medifast Lean And Green Recipes

This recipe makes 4 servings

Each serving contains 1 Lean, 3 Green, 3 Condiments, and 1 Healthy fat


1/2 cup diced leeks

1/2 cup diced celery

2 garlic cloves, minced

2 tsp olive oil

1 tsp dried oregano

1 tsp dried parsley

1/2 tsp dried thyme

1/4 tsp salt

1 1/2 lbs 95-97% lean ground turkey

1 cup petite diced tomatoes

2 tbsp yellow mustard

1 tbps Worcestershire sauce

1/4 tsp pepper

2 eggs


Preheat oven to 350 degrees.

Saute the leeks, celery, and garlic in olive oil along with the oregano, parsley, thyme, and salt. Remove from heat and place in a large mixing bowl.

Add uncooked beef, tomatoes, mustard, Worcestershire sauce, pepper, and eggs to the bowl and mix well.

Lightly grease a pan and pour mixture into the pan.

Bake at 350 degrees for 25 minutes or until done. (internal temperature of 160 degrees).

NOTE: You can pour mixture into muffin pans to make individual meatloaf muffins, and top with piped Mashed Fauxtatoes (see recipe below)

Karen’s Mashed Fauxtatoes

Recipe by Karen Ragsdale

Makes 1 serving

Each serving consists of 3 Green, 2 Condiments, and 1 Healthy Fat


1.5 cups Cauliflower

Chicken Broth

1 tbsp low fat cream cheese

2 tbsp Sour Supreme (a low-fat non-dairy tofu-based sour cream substitute)

5 sprays No Calorie Butter Spray




Boil 1.5 cups cauliflower in 85% chicken broth/15% water mixture

Cook until you can easily spear the cauliflower with a fork.

Drain the cauliflower — very thoroughly!

Add 1 tbsp low fat cream cheese, 2 tbsp Sour Supreme, 5 sprays of Butter spray, and dashes of salt and pepper to taste.

Use a blender (we prefer immersion blender) to mash the califlower thoroughly

Eat and enjoy with your protein!

Mockaroni & Cheese


Makes 1 serving

Each serving contains 1 Green and 2.5 condiments


1 1/2 cups chopped cauliflower, cooked

1/2 cup 1% cottage cheese

2.6 oz 2% Reduced Fat Cheese, shredded

1/4 tsp ground mustard

1/4 tsp garlic powder

1/4 tsp onion powder

1/8 tsp salt


Preheat oven to 350.

Spray a casserole dish with non stick spray.

Mix all ingredients in a blender, except cauliflower.

Pour blended mixture over cauliflower and stir until cauliflower is completely coated.

Pour into prepared casserole dish. Bake for 35 minutes.

NOTE: Drain the cauliflower completely and thoroughly! Consider adding 1 egg white to help make it less watery.

Parmesan Crusted Delicata Squash

Adapted from:

Makes 3 servings

Each serving provides: 3 Green, 2 Healthy Fats, & 2 Condiments


4 cups delicata squash

½ cup scallions

2 tablespoons olive oil

¼ teaspoon salt

½ teaspoon pepper

¼ cup parmesan cheese


Preheat the oven to 375 degrees. Line a 12-by-17-inch rimmed baking sheet with heavy-duty aluminum foil. Grease the foil with nonstick cooking oil spray.

Arrange the squash and scalion slices on the baking sheet. Drizzle the oil over them, then season them with salt and pepper to taste, mixing the squash and onion gently with your hands to coat evenly. Rearrange so the slices are loosely, evenly layered. Roast for 35 to 40 minutes, until they are soft but not falling apart. (If you are using two smaller pans, keep a close eye on the slices, which might cook faster if they spread in a single layer in those pans.)

Sprinkle the cheese evenly over the roasted squash and onion, then roast for 5 minutes so the cheese melts/softens.

Use a spatula to transfer to a platter or individual plates; serve warm or at room temperature.

Crustless Pumpkin Pie


Makes 4 Servings

Each serving contains 1 Green, 1 Condiment and 1 Snack (optional) per Serving


2 cups roasted kabocha squash

1/4 cup unsweetened cashew or almond milk

2 egg whites

1/2 tsp ground cinnamon

1/2 tsp pumpkin pie spice

1/2 tsp maple or vanilla extract

1 packet NuStevia

28 Walnut halves


Prepare kabocha:

Preheat oven to 400 degrees. Line a baking pan with non-stick foil. If the skin is too tough to cut, place kabocha in the microwave for 1 to 2 minutes. Cut the squash in half.

Spoon out all the seeds. You can cut or peel the skin off before baking, but I found it easier to peel after baking. Do whatever you prefer. Cut the squash into wedges. Lay the wedges on the prepared pan. Spray the wedges with non-stick cooking spray. Bake for 30 minutes. Flip the squash over. Spray with cooking spray. Bake for 10 to 15 minutes or until it is cooked.

Let cool.

Once cooled, peel or cut off the skin with a knife. Normally I eat the skin when roasting but for this particular recipe, I like to remove the skin for a smoother richer taste.

Measure out 2 cups of cooked squash, without the skin. Use the rest of the squash for another time.

To make pies:

Preheat oven to 425 degrees. Spray 4 ramekins with non-stick cooking spray. Add 2 cups of squash, without the skin, and the rest of the ingredients, except walnuts to the blender. Blend until smooth. Pour mixture into ramekins. Bake for 15 minutes.

Reduce heat to 350 degrees. Remove ramekins from oven and evenly distribute the walnuts on top of each ramekin. Bake for an additional 25 minutes.