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Sugar Free Brownies from the Not-As-Naughty List

It's no secret that one of my fave foods is on the Naughty List: brownies.  I won't mention the Ghiradelli Brownies that I never make.  *whistle*

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Nope.  NEVER.  Of course I wouldn't TOUCH sugar.  *innocent whistle*

HOW-EVER.  I can only have "this much," (indicates with fingers, a very small amount) because brownies are a straight shot to reactive hypoglycemia hell.

I just saw this recipe via Bariatric Eating, and DO WANT. 

I will be making this recipe, likely quadrupled because 1/2 cup flour can't stretch that far in six faces -- can it?  :x  Not that I would be squirreling the pan away for myself, or anything.  That said, I WILL try this and report back on the... erm... potential side effects.  I have to pre-disclose. Truvia has one of the best TASTES, it's a lot like real granulated white sugar.  BUT, some of us (particularly post gastric bypass or perhaps us sensitive gut peeps...) react to erythritol which is in Truvia.  That is all.

Brownies are worth a minor gut death.  At least once.  Maybe.  Or twice.

SML's SF Brownies with Truvia - Bariatric Eating

  • 1/2 cup butter
  • 2 ounces unsweetened or 70% dark chocolate (or higher)

  • 2 large eggs
  • 1/2 cup Truvia

  • 1/2 cup flour
  • 1 cup chopped walnuts or pecans

Preheat oven to 350 degrees.

Melt butter and chocolate in a small saucepan over low heat stirring until smooth - remove from heat to cool. Beat eggs with Truvia in a medium bowl until just blended - stir in cooled chocolate mixture. Fold in flour and walnuts.

Pour into an 8 inch square pan that has been lightly sprayed with nonstick cooking spray. Bake 20 to 25 minutes or until firm but still slightly soft near center. Brownies are best when slightly under-baked. Cool before cutting into 2 inch squares.

The original recipe --

“Maryland Brownies”  from Nick Malgieri’s How to Bake

  • 2 ounces unsweetened chocolate, chopped
  • 1 stick sweet, unsalted butter
  • 2 large eggs
  • 1 cup sugar
  • ½ cup all purpose flour
  • 1 cup nuts of your choosing, chopped (optional)

Pre-heat oven to 350 degrees.

Line an 8 inch square bakin
g pan with foil and spray with non-stick cooking spray. 

Melt butter and chocolate together in a small, heat proof bowl set over barely simmering water.  Remove from water and set aside to cool.

In a medium bowl, whisk together the eggs and the sugar until just combined.  Using a spatula, gently fold in the chocolate-butter mixture, then the flour and lastly the nuts if using. Take care not to over-mix.

Scrape the batter into the prepared pan and bake until they are slightly puffed and just set, roughly 30 minutes.

Wait until they are completely cooled before unmolding and cutting into squares.

Crusted Prime Rib + Horseradish Sauce (Mimi MM, please to make this for me?)

WANT.  NOW.  Massage your meat and send it over.  Okay.  I'll do it.  At some point.

Recipe via Tyler Florence on the Food Network -


  • 1 bone in prime rib beef roast, 3 ribs, about 6 pounds
  • 5 garlic cloves, smashed
  • 1/4 cup grated fresh or prepared horseradish
  • Leaves from 2 fresh rosemary sprigs
  • Leaves from 4 fresh thyme sprigs
  • 1/2 cup kosher salt
  • 1/4 cup freshly ground black pepper
  • 1/2 cup extra-virgin olive oil
  • 1/2 cup dry white wine
  • 1 tablespoon all-purpose flour
  • 2 cups canned chicken or beef broth


Preheat the oven to 350 degrees F.

Lay the beef in a large roasting pan with the bone side down. (The ribs act as a natural roasting rack.) In a small bowl mash together the garlic, horseradish, rosemary, thyme, salt, pepper, and olive oil to make a paste.

Massage the paste generously over the entire roast.

Put the pan in the oven and roast the beef until the internal temperature of the meat registers 125 degrees F on an instant-read thermometer (medium-rare), 1 1/2 to 2 hours. Remove the beef to a carving board and let it rest for 20 minutes before carving.

Pour off some of the pan drippings and place pan on stove top over medium-high heat.

Add the white wine and bring to a simmer, scraping the bits on the bottom of the pan. Reduce the wine by half. Whisk in the flour, then add the broth and continue to cook, whisking until sauce thickens into a gravy, about 10 minutes.

OR -- instead of using the dripping gravy -- or alongside -- try this!

Horseradish Sauce
  • 1/4 to 1/2 cup prepared horseradish
  • 2 cups 0% Fat Greek Yogurt
  • 2 tablespoons fresh squeezed lemon juice
  • Salt and black pepper

        Mix and refridgerate.

Basic Sugar Free Cranberry Sauce



  • 1 bag of fresh cranberries (12 oz)
  • Sugar substitute equal to 1 cup sugar or liquid SPLENDA/SUCRALOSE
  • 1 cup water
  • 1/4 teaspoon salt


1. Rinse cranberries in a colander, and place in a pot.

2. Add the rest of the ingredients, stir, and bring to a boil on medium-high heat.

3. Stir frequently. The cranberries will pop -- create a gel-like consistency -- and it makes itself!

Cook until the sauce is the consistency you want, about 5 to 10 minutes.

Makes 8 servings of cranberry sauce, each approximately 1/4 cup.

Black + White Quinoa Dressing With Butternut Squash and Pecans for the holidays!

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Quinoa.  You're not eating it yet, are you?  Here is a recipe worthy of your Aunt's holiday table and your post WLS belly.

World's Healthiest Foods -

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Black and White Quinoa Dressing With Butternut Squash and Pecans -

Source - NY Times

The light-colored version of quinoa is a fluffier grain than the black version, so it’s almost as if there are two completely different grains in this colorful mixture.

  • 1 cup regular (golden) quinoa
  • 3/4 cup black quinoa
  • 5 1/4 cups water, chicken stock or vegetable stock
  • Salt to taste
  • 2 tablespoons extra virgin olive oil
  • 3/4 pound butternut squash, cut in small dice
  • 1 medium onion, finely chopped
  • 1 cup diced celery
  • 1 tablespoon fresh thyme leaves
  • 2 garlic cloves, minced
  • 1/2 cup lightly toasted pecans, coarsely chopped
  • 1/3 cup dried cranberries
  • 2 tablespoons chopped fresh sage
  • Freshly ground pepper to taste

1. Keeping the quinoas separate, wash in several changes of water. In separate saucepans, combine the golden quinoa with 3 cups water or stock and the black quinoa with 2 1/4 cups water or stock. Add salt to taste, bring to a boil, cover and simmer 15 to 25 minutes, until the quinoa is tender and the grains display a coiled thread. The black quinoa takes longer to cook, and the thread will not pop out of all of the grains. Drain through a strainer and return both quinoas together to one of the pots. Place a clean kitchen towel over the pot and return the lid. Let sit while you prepare the other ingredients.

2. Heat 1 tablespoon of the oil over medium-high heat in a large, heavy skillet and sauté the squash, stirring often, until it is tender and lightly browned, 15 to 20 minutes. Season to taste with salt and pepper and transfer to a bowl. Turn the heat down to medium and add the remaining oil and the onion. Cook, stirring often, until the onion begins to soften, about 3 minutes, and add a generous pinch of salt and the celery and thyme. Cook, stirring often, for 3 minutes, until the onion is completely tender and the celery is just tender, and add the garlic. Stir over medium heat until the garlic smells fragrant, 30 seconds to a minute, and transfer to the bowl with the squash. Add the quinoa and the remaining ingredients and stir together. Season to taste with salt and pepper. Transfer to an oiled or buttered baking dish and cover with foil.

3. Warm for 20 to 30 minutes in a 325-degree oven before serving.

Yield: Makes about 7 cups, serving 12 to 14.

Advance preparation: The entire dish can be made up to 2 days ahead. Cooked quinoa will keep for 3 or 4 days in the refrigerator and can be frozen.

Nutritional information per serving (12 servings): 173 calories; 1 gram saturated fat; 2 grams polyunsaturated fat; 4 grams monounsaturated fat; 0 milligrams cholesterol; 24 grams carbohydrates; 3 grams dietary fiber; 13 milligrams sodium (does not include salt to taste); 4 grams protein.


Stuff your bird, not your ass. Dealing with the holidays and avoiding weight-gain.

This was originally posted three years ago? today.  I'm reposting instead of writing it again.  ;)


Continue reading "Stuff your bird, not your ass. Dealing with the holidays and avoiding weight-gain." »

Roasted Pureed or Mashed Cauliflower

One of the best substitutions for a white potato is cauliflower.  A serving of the cruciferious veggie contains under 30 calories and 5 carbs!  By using cauliflower in dishes like mashed "potatoes" -- you dump a huge amount of carbohydrates -- which is beneficial for a bariatric surgery patient as we are typically restricting our intake of the blood sugar spikers.

And, cauliflower tastes really, really good, when you put stuff on and around it.  <g>

Continue reading "Roasted Pureed or Mashed Cauliflower" »

Pureed Reduced Fat Creamy Butternut Squash Soup with Greek Yogurt


Don't hate on the squash.  Have you ever had a good creamy butternut squash soup?  This is one of the. best. things. about fall -- warm soups -- and squash makes a spectacular base for soup with very little calories.

     "But I can't PEEEEEEEL it."

You can be lazy (like me) and buy squash pre-peeled and diced in the grocery store, and it's almost the same?  <inflection of voice there> 

Also, you can buy it frozen in chunks, or blended in solid squares!  (Those are special.)

But, my favorite way...

Continue reading "Pureed Reduced Fat Creamy Butternut Squash Soup with Greek Yogurt" »

Balsamic Chicken + Mozzarella from Chef Dave

Balsamic Chicken and Mozzarella 

  • 6 servings --  Serving size: ½ cup 


8 oz cooked chicken, cubed 
4 oz part skim mozzarella cheese, cubed  (MM note -- you could use those teeny balls.)
¼ cup balsamic vinegar 
2 tbsp olive oil 
3 tbsp fresh lime juice 
1 tsp chopped oregano 
1 tsp chopped thyme 
1 tsp chopped basil 
2 tsp minced garlic 
½ cup chopped green onions 
2 medium tomatoes, diced 
1 tsp hot sauce 
Salt and pepper to taste 

1. Place all ingredients into a large bowl and mix well. 
2. Cover and refrigerate until ready to serve. 

Each serving:

190 calories, 17 g protein, 10 g fat (3 g saturated), 7 g carbohydrate, 1 g fiber, 3 g sugar, 180 mg sodium. 


Find Chef Dave --



Starbucks Mocha Coconut Frappuccino Blended Beverage SWAP


What follows is a Hungry Girl Recipe, with MM modifications added.  

Now, you must know the honest truth: the Mocha Coconut Beverage on the Starbucks menu skeeves me out. It could be that I am SO. HARDWIRED. FOR. DUMPING. AFTER. GASTRIC. BYPASS... because I know what it would DO TO ME that I can't even imagine attempting the real thing.  I have NEVER had a real Starbucks Frap.  Ever.

But, every time I'm in the store with someone else, THEY are freaking DROOLING over them, and this new concotion, is a particular fave.

And, yes, one of my favorite candies is a "Mounds Bar"-- not that I can actually eat those either. I do hit the Atkins Coconut Bars once in a while.  *sigh*

But! I heart them forever. So, for you: a calorie and sugar swap that's worth a whirl.

Continue reading "Starbucks Mocha Coconut Frappuccino Blended Beverage SWAP" »

Almond-Crusted Chicken Fingers

Almond-Crusted Chicken Fingers - My kids are obsessed with boneless chicken anything.  This is a winner, and low in carbs.

From EatingWell:  August/September 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart's content.

Makes 4 servings Active Time: 20 minutes | Total Time: 40 minutes


  • Canola oil cooking spray
  • 1/2 cup sliced almonds
  • 1/4 cup whole-wheat flour  (You could probably use ALMOND FLOUR instead - MM)
  • 1 1/2 teaspoons paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1 1/2 teaspoons extra-virgin olive oil
  • 4 large egg whites
  • 1 pound chicken tenders, (see Ingredient Note)


  1. Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
  2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
  3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
  4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.


Per serving : 174 Calories; 4 g Fat; 1 g Sat; 2 g Mono; 66 mg Cholesterol; 4 g Carbohydrates; 27 g Protein; 1 g Fiber; 254 mg Sodium; 76 mg Potassium


Nobody told me! Protein Cake and Ice Cream

" ...rule is that I dont use protein powder in desserts. Desserts are useless - and even sugar free ones have calories and fat. I didnt get to be 300 pounds by NOT being an expert at justification. IF I put protein powder in my cheesecake it would give me an excuse to eat it. The last thing I need is a reason to eat cheesecake. So my rule for all my recipes, NO PROTEIN POWDER in DESSERTS."

In the spirit of this ridiculousness, I give you a recipe. (And, will continue with many, many more.)  What isn't mentioned here, is that the poster makes income from selling sugar-free products, and currently Sugar-Free PEEPS.  PEEPS.  Those -- CHOCK-FULL OF VALUE, kids.  <sarcasm, it abounds>

FULL OF PROTEIN.  Why NOT boost the nutritional value of food that you are going to eat anyway?  

Because?  Denial leads to disorder.

Shelly's Mint Chocolate Chip Protein Ice Cream Cakelettes [Shellys+Protein+Ice+Cream+Cakette+2


Corned Beef + Cabbage

This comes via the Obesity Action Coalition Newsletter today, just in time for my very empty fridge.  I'm hungry.  LOL.  Dave, come cook.  I don't want to.

Chef Dave Fout's Corned Beef and Cabbage -

Originally “Corned Beef and Cabbage” was a traditional dish served for Easter Dinner in rural Ireland. The beef which was salted or brined during the winter to preserve it, could then be eaten after the long meatless Lenten fast. 

Since the advent of refrigeration, the trend in Ireland is to eat fresh meats. Today, this peasant dish is more popular in the United States than in Ireland. Irish-Americans and lots of other people eat it on St. Patrick’s Day, Ireland’s principle feast day, as a nostalgic reminder of their Irish heritage. 

Corning is a form of curing; it has nothing to do with corn.  The name comes from Anglo-Saxon times before refrigeration. In those days, the meat was dry cured in course ”corns” of salt. Pellets of salt, some the size of kernels of corn, were rubbed into the beef to keep it from spoiling and to preserve it. 

Today, brining, the use of salt water, has replaced the dry salt cure, but the name “corned beef” is still used, rather than “brined” or "pickled” beef. Commonly used spices that give corned beef its distinctive flavor are peppercorns and bay leaf. Of course, these spices may vary regionally. 

Although quite tasty, corned beef is higher in fat and a high sodium food. Enjoy this traditional meal on occasion. 

Cook Smart… 
Chef Dave Fouts 
Corned Beef and Cabbage 
Serves: 16 
1 large corn beef, already seasoned (3 Lbs) 
2 heads cabbage, cut-up 
1 lb baby carrots 
2 lbs red potatoes 
1 tsp celery seed 
1 large onion 
2 cloves garlic, minced 
2 bay leaves 

Slow Cooker: Place your potatoes and carrots on the bottom first. Then cut the brisket into pieces of like size for even cooking and place over the top of the potatoes. Next add cabbage and add 1 1/2 to 2 1/2 cups of water. Cook on high setting for 1 hour and then place to low setting and cook for an additional 6 hours. Before serving, skim fat from top of corned beef dish. 

Oven: For cooking in the oven, be sure to place the potatoes and carrots in your dish first and then place the whole brisket on top followed by cabbage and spices. Add enough water to fill half the pan and cover with foil.  Place in 325F degree oven for 6 to 8 hours. 


270calories; 16g protein; 13g fat (4g saturated); 5g fiber; 21g carbohydrates; 7g sugar, 1090mg sodium. 

Dark Chocolate Bacon Cupcakes.

"Dark Chocolate. Bacon. What's not to love?"  
Wait, what?  There's COFFEE IN THE RECIPE.  This is the holy motherfucking triad of MM LOVE FOODS.  
(Now, to be honest, there's no way I am eating this combination of ingredients, right now in my current state of "Broken-not-broken-taking-votes-for-a-more-positive-spin-on-this-word-and-idea-of-long-term-post operative-complications-and-issues -TM") but I will think about dark chocolate cuppycakes and save it for later.  
When I am 100%, I'd hit three bites of this in a heartbeat.
"Oh hell naw she diint post this recipe?"  She did.  Shuddup.    

12 slices bacon
2 cups all-purpose flour
3/4 cup unsweetened cocoa powder
2 cups white sugar
2 teaspoons baking soda
1 teaspoon baking powder
1/2 teaspoon sea salt
2 eggs
1 cup cold, strong, brewed coffee
1 cup buttermilk
1/2 cup vegetable oil
1 tablespoon unsweetened cocoa
powder, for dusting

Preheat oven to 375 degrees F (190 degrees C). Place bacon in a large, deep skillet. Cook over medium-high heat until evenly brown. Drain, crumble and set aside.


In a large bowl, stir together the flour, 3/4 cup cocoa powder, sugar, baking soda, baking powder and salt. Make a well in the center and pour in the eggs, coffee, buttermilk and oil. Stir just until blended. Mix in 3/4 of the bacon, reserving the rest for garnish. Spoon the batter into the prepared cups, dividing evenly.

3. Bake in the preheated oven until the tops spring back when lightly pressed, 20 to 25 minutes. Cool in the pan set over a wire rack. When cool, arrange the cupcakes on a serving platter. Frost with your favorite chocolate frosting and sprinkle reserved bacon crumbles on top. Dust with additional cocoa powder.

If You Give Mr. MM a Molasses Cookie?

If I were a good little housewife, I would be making good little cookies for the holiday season.

But I am not.  So there.

From Eating Well, Living Thin



  • 1/2 cup butter, softened
  • 1/4 cup reduced-fat cream cheese, softened
  • 1/2 cup Whey Low granular
  • 1/2 cup packed Whey Low Gold
  • 1 egg
  • 1 tablespoon water
  • 1/4 cup mild molasses
  • 2 cups flour
  • 1 tablespoon ground ginger (yes…a Tablespoon)
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground cloves
  • 1/8 teaspoon ground nutmeg
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
In a large bowl beat the butter, cream cheese, WL granular, and WL Gold until light and fluffy. Beat in the egg, water, and molasses.
In a small bowl combine the flour, ginger, cinnamon, cloves, nutmeg, soda, and salt. Add all at once to the butter mixture and beat just until combined. Cover and chill dough for at least 2 hours – I do it overnight so it’s very cold.
Preheat oven to 325 degrees. If you can, use parchment paper to line a sheet with. Drop dough by a very rounded tablespoon (or 1/3 cup – seriously.  I love BIG cookies!)  onto a baking sheet and sprinkle with WL granular. Bake for 10-12 minutes depending on the size, or until just set.   (I sprinkle with granular again while they are still warm.)  If using paper, simply slide off entire thing onto a rack and cool completely.  If not, let them sit on the baking sheet for a moment to set and then remove to a wire rack to cool.