Sudara Eats: Pumpkin-Spice Cheesecake

Sudara Eats: Pumpkin-Spice Cheesecake

Anyone else have Thanksgiving food on their mind? As we are finalizing our menus (including this cranberry sauce!), we are excited to share a conversation we recently had with Katie Ringley.  She’s a nutrition coach, marathon runner, triathlete, lifter, and blogger at KatiesFitScript. Oh, and she also likes to eat good food and share recipes. So great, right?!  We kept hearing about her must-have-recipe for a protein-packed pumpkin-spice cheesecake and knew that we had to try it for Thanksgiving and share it with you all too. Thank you, Katie, for the interview and for sharing your heart and recipe with us!

pumpkin cheesecake

 {image via ©Paula Watts Photography} 

Since it's Thanksgiving, our team has focused on cultivating a spirit of thankfulness and gratitude each day. Can you tell us for who or what you are most thankful?

I think every single year, as I get older (you know the ripe age of 26 haha), I become more and more thankful for just the little things in life. I’m so thankful for a job that I have that allows me flexibility to work from home. I’m so thankful for a husband who loves me fiercely. I’m so thankful for a God who is gracious and merciful in all of my mess-ups. I feel I’m in a very unique part of life right now with just graduating pharmacy school a year ago, just settling into what real life feels like, and just feeling immensely and passionately grateful for every single day.


Your passion, purpose and mission to change people's life from the inside out really resonated with us and our own mission to empower women to live in freedom from sex slavery.  What influences your passion for wellness and changing lives?

For a better part of my life, I’ve always wanted to be smaller. I don’t just mean that physically. I mean in every way. I felt I was too much this, and too much that. I felt I was too loud, and everything just felt chaotic. I wish I could bottle it up and it took me years to find my place, but I just want to share that with the world. I want other women to experience the freedom and liberation that I feel in everyday life. I want women to see that they don’t need to become smaller physically, and they don’t need to be smaller emotionally. My programs primarily are for weight loss, but if you work with me you will find that my #1 goal with every person that I work with is just peace and passion. Peace in life and peace in food and passion in living the life that you were meant to live because you were able to find that place of peace in your life and can focus on what the Lord has planned for you.


Around this time of year, we see a lot of articles on "how to avoid weight gain during the holidays" or "ways to avoid holiday stress."  Is there an approach or wellness mindset you recommend someone strive for throughout the holiday season? 

I think that our culture really sells us with the all or nothing approach. Holidays are for gluttony and January first is when we make those new years resolutions and getting into shape. We see magazines full of lavish foods, but articles in the same magazines on how to avoid the weight gain during the holidays. It’s just this swinging pendulum of extremes. I am really REALLY passionate about removing the labels that we place on foods. “Chocolate cake is bad. Apples are good.” I try to really influence women to listen to the signals that God so uniquely designed for us. It’s such a practiced art, but our bodies will tell us when we are hungry. Our bodies will tell us when we are craving something sweet. I don’t think that those things should be ignored, but I also don’t think that when we listen to those cravings that this means that we eat an entire chocolate pie. I preach the happy medium. There’s a time and a place for everything. Even if you are trying to stick to your goals during the holidays, telling grandma no when she made your favorite cobbler is not the time. However, saying no to grandma’s cobbler after you just had her turkey and stuffing and asking if you can take some home for later is okay too.

Our world and our holidays revolve around food. This has always been the case, and this will always be the case. You don’t want to live the rest of your life dreading these times. I try to really help to find that place of peace so that you can take the focus off of the food, and onto the fellowship. At the end of the day, if you gain 5 pounds or you lose 5 pounds during the holiday season, you are still going to be the person that the Lord loves unconditionally and that everyone in your life loves.

“You are altogether beautiful my darling, there is no flaw in you”- Song of Solomon 4:7

 {image via ©Paula Watts Photography}  

You often talk about the concept of a passionate life.  Do you have any advice on one step we can take to create a more passionate life?

This is something that I could talk about over coffee with someone for so long. Most of the time, I keep all these thoughts to myself and within blogs because I feel as if people might just think I’m a little whacko! LOL! I just truly wake up every morning and see it as an opportunity.

There is so much culture, diversity, travel, adventure, and happiness to be found in this world. I feel we all get complacent day to day and forget about what’s out there. I think that sometimes it takes actively getting out there and doing it. I think that always those first leaps of faith decisions are the hardest, and then you realize what a beautiful journey it takes you on. You slowly start realizing that you find yourself in those moments whether that be through travel or crossing the finish line of a marathon and you become changed. You want more of that. I legit told my husband I wanted to move to New York City and we were moved in 3 weeks, and it was an incredible experience the year we lived there.

God has given us this playground and I think that it would be a shame if we didn’t take full advantage of that. I envision him smiling down on us as we are laughing together, traveling together, and soaking up this world together. I think that’s what He would want for us every single day. I think that he wants us to be very dedicated to what we are doing, but I think that as a Christian, we should see every day as an opportunity to spread his joy and spread his happiness through a life lived in the freedom that it offers. I think that means living passionately at your job as much as anything. If you hate your job, then by all means, you need to find a different one. This life is way too short for that non-sense. I don’t think that God bestows certain blessings upon some people in life but I think that in finding a life in Christ, we are able to recognize blessings in things that normally would seem mundane.

To actively be able to pursue this life that I’m ranting about, I am quite the list maker. I keep them on my phone, but I have lists of books that I want to read, places I want to travel, races that I want to run, mountains I want to climb, and adventures I want to go on. Every single week on Sundays, I make a valid effort to see who am I going to get coffee with and who am I going to have dinner with and what is the next adventure I could go on. I just don’t ever want to be complacent.


We are excited to share your recipe for a Pumpkin-Spice Cheesecake today. Tell us a little bit more about what inspired this recipe and your overall approach to cooking for health.

I truly think that any recipe that you have, you can make a healthier version and make it taste just as good. If someone wants to cook burgers, then why not use 93/7 lean beef? If someone wants to have a casserole, why not just leave the butter out? It’s all about this simple exchanges that can really make a difference in health but not taste. I think we always think of healthy foods as certain food groups and that it tastes awful. I want to break down those barriers. Healthy food can taste good, and it can look good! I never want it to look like there are labels on cheesecake as bad. I think my overall approach to health is recognizing that cheesecake has a lot of fat in it. If you want the real deal, then you should cut back on your avocado, peanut butter, oils, nuts and seeds for the day. However, why not whip up a better version and still get to enjoy all the peanut butter too without sacrificing health!!!?

pumpkin cheesecake

 {image via ©Paula Watts Photography}

Pumpkin-Spice Cheesecake
2 eggs
2 egg whites
2 scoops vanilla whey protein powder
2 (8 oz) packages of fat free cream cheese
16 oz nonfat plain greek yogurt
3 Tablespoons canned pumpkin puree
2 Tablespoons pumpkin pie syrup (Katie likes the sugar-free one from Torini)
1/2 Tablespoon pumpkin pie spice
1 Tablespoon cinnamon
dash of baking powder
7 tablespoons of baking stevia

1. Preheat oven to 250 and prepare a round cake pan with non-stick spray
2. Mix all ingredients in a large bowl or stand mixer until smooth
3. Bake for 30 minutes, then turn up heat to 350 and bake for another 30 minutes.
4. Let cool on a wire rack before serving or chill overnight. (We find that it's best chilled overnight as the pieces cut better.) 

Each slice has 2g fat; 8g carbs, 22g protein; whole cake has 16g fat 64g carbs 176g protein

November 21, 2015 by Erika Chambers

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