131 Method Cooking Class: 3 Courses, 1 Main Ingredient

131 Perks: Cooking Classes

Inside the 131 Method, members get exclusive content all the time. This month, in honor of fall, we filmed a cooking class showing a few things:

1. How to have a good time cooking a meal for a couple girlfriends (feel free to insert spouse instead).
2. How to use a can of pumpkin three different ways with no waste.
3. Multi-tasking with ingredients for different recipes.

So if you missed the cooking class, at least you have the recipes! (But we highly recommend getting into the 131 Method program so you can actually watch, read and experience all of the perks)!

Cooking Class Recipes….

Cooking Class Recipe #1: Simple Pumpkin Soup

Yield: 4 servings

Serving Size: 1/4th recipe

Prep Time: 5 min

Cook Time: 15 min

Ingredients:

• 1 tablespoon olive oil or butter
• 1 small yellow onion, sliced
• 2 cloves garlic, chopped
• 1 cup chicken or vegetable broth
• 1 cup canned pumpkin
• ½ cup canned coconut milk
• 1 tablespoon maple syrup or Lakanto syrup or monk fruit sweetener
• 2 teaspoons pumpkin pie spice
• ½ teaspoon sea salt
• Pinch cayenne pepper

Method:

1. Heat the oil and onion on a medium pot over medium heat and sauté for 6-7 minutes, until the onions are translucent. Add the garlic and stir for 1 minute.
2. Add the broth, pumpkin, coconut milk, syrup, pumpkin pie spice, salt and pepper and simmer for 10 minutes.
3. Carefully pour into a blender and process until smooth.
4. Serve with fried sage, crumbled bacon, toasted cashews, pumpkin seeds, goat cheese, crushed red pepper, cilantro or chives on top.

Nutrition Information:

Calories:  125| Protein: 2g | Fat: 9g | Carbs: 9g | Fiber: 3g | Net Carbs: 6g

Cooking Class Recipe #2: Fall Harvest Pizza

Yield: 6 servings

Serving Size: 1/6th recipe

Prep Time: 15 min

Cook Time: 25 min

Ingredients:

• 1 large prepared pizza crust (sturdy low carb or crust of choice)
• 2 tablespoons avocado oil or butter, divided
• 1 small yellow onion, sliced
• 1½ cups cubed butternut squash, cut small
• 2 cups shredded Brussels sprouts
• Pinch of salt and pepper
• ½ cup canned pumpkin
• 2oz honey goat cheese
• 1½ tablespoons Lakanto syrup
• 8 slices bacon, cooked and crumbled
• ¾ cup shredded mozzarella cheese
• ½ cup shredded Parmesan cheese

Optional Toppings:

• Fried sage crumbles
• Chopped chives
• Maple balsamic vinegar drizzle
• Crushed red pepper flakes

Method:

1. Heat oven to 400°
2. Heat 1 tablespoon of the oil and onion in a large skillet medium heat and sauté for 6-7 minutes, until the onions are translucent. Remove and set aside. Add a dash more oil to the pan and add the chopped squash. Sauté for 10 minutes, or until caramelized and tender.
3. In another large skillet, add remaining oil and Brussels sprouts. Remove any large pieces with stems. If needed, spray with a little cooking oil spray as they cook. Season with salt and pepper. Sauté until the edges of the leaves become lightly browned, about 5 minutes. Remove to a plate.2
4. Stir together the goat cheese and pumpkin to make the sauce. Spread on pizza crust.
5. Top with the onions, squash and Brussels sprouts. Sprinkle with half the bacon and cheese, then top with remaining bacon. Bake for 8 minutes, or until cheese is melted. Sprinkle with sage, chives and drizzle with a rich balsamic, of desired.
6. Macros do not include pizza crust since you’ll be using the type you want. We suggest any type of sturdy crust you like since the toppings are heavy.

Nutrition Information:

Calories:  221| Protein: 11g | Fat: 14g | Carbs: 12g | Fiber: 3g | Net Carbs: 9g

Cooking Class Recipe #3: Pumpkin Spice Mug Cake

Yield: 1 serving

Serving Size: 1 mug cake

Prep Time: 5 min

Cook Time: 2 min

Ingredients:

• 2½ tablespoons Swerve Sweetener Confectioners
• 2 tablespoons coconut flour
• 2 tablespoons canned pumpkin
• 1 egg
• 1 tablespoon melted butter, ghee or coconut oil
• 1½ teaspoons pumpkin pie spice
• ½ teaspoon baking powder
• ½ teaspoon vanilla extract

Method:

1. Whisk everything together in a greased mug, ramekin or small bowl. Once combined, microwave for about 90 seconds, or until set. (Check to make sure it doesn’t puff up and make a mess). Top with low carb whipped cream, cream cheese, extra sweetener and cinnamon or crushed nuts, if desired.

Nutrition Information:

Calories:  277| Protein: 10g | Fat: 19g | Carbs: 8g | Fiber: 1.5g | Net Carbs: 6.5g

Let us know in the comment section below which recipes you’d like us to make in our next cooking class!