Oatmeal Crisp Cookies

This recipe is from Susan Marie Leach of [bariatriceating.com]. I find her products delicious and her recipes even better

1 egg
1/4 cup butter, melted
1 teaspoon vanilla
1/2 cup Splenda
1 1/4 cup old fashioned oatmeal
3/4 cup sliced almonds

Preheat oven to 350F.
Line two baking sheets with parchment paper or silicone nonstick liners.
Whisk together the egg, butter, vanilla and Splenda until smooth.
Add oatmeal and almonds and mix to coat.
Drop by heaping teaspoons onto prepared sheets.
Flatten each cookie into a 2 inch round.
Bake 10-12 minutes or until edges are golden brown.
Cool completely on sheets and then remove.
Store in airtight container

Asparagus Mushroom Quiche

Beautiful asparagus at the store last night.. Looks like a crustless quiche for the wife and I tonight, with leftovers for lunch tomorrow!



Nutritional values per serving
Calories 155
Total Fat 6.4g
Saturated Fat 3.4g
Cholesterol 84mg
Sodium 403mg
Total Carbohydrates 7.1g
Dietary Fiber 2.0g
Sugars 2.2g
Protein 17.9g



1 1/2 lbs asparagus, trimmed
1/2 lb mushrooms, sliced
2 1/2 cup cottage cheese
4 oz Mozzarella cheese
1 green onion, chopped
1/2 cup fresh parsley
3 eggs
1 tsp mustard
1 1/2 Tbsp grated Parmesan cheese

Coat 10 inch quiche pan with nonstick cooking spray
Cut asparagus into 2 inch pieces
Steam until tender - about 5 minutes
Cool and chop saving 8 pieces to decorate the top.
Saute mushrooms until tender, cool and chop
Puree cottage cheese, Mozzarella, onion, parsley, eggs and mustard in processor
Fold in chopped asparagus and mushrooms
Pour into prepared quiche pan (I used a 10 in cast iron skillet)
Sprinkle with Parmesan
Bake in preheated 325F oven for 1 hour or until set

Serves 8

Ginger Shrimp

Here is an Asian-style dish that is so quick and easy that you'll 

want to keep the recipe handy for future reference.



Nutritional Values per serving:
Calories 129
Total Fat 3.3g
Saturated Fat 0.6g
Cholesterol 147mg4
Sodium 687mg
Total Carbohydrates 5.1g
Dietary Fiber 1.2g
Sugars 1.5g
Protein 17.6g



1 lbs raw shrimp, peeled and deveined
2-3 cloves garlic, finely chopped
3 Tbs soy sauce
1 Tbs grated or finely chopped fresh ginger
1 Tbs sesame oil
1/2 tsp red pepper flakes, or to taste
2 tsp cornstarch
1/2 cup chicken stock
1/4 cup rice wine vinegar
1 tsp Splenda
4-6 scallions (spring onions), chopped
1 cup snow peas


Combine the shrimp, garlic, soy sauce, ginger, sesame oil, and red pepper flakes in a bowl and toss to coat the shrimp.
Let stand at room temperature for 10 to 15 minutes.
In a separate bowl, stir together the cornstarch, chicken stock, vinegar, and Splenda.
Heat a large skillet or wok over high heat and saute the shrimp mixture, scallions, and snow peas until the shrimp turn pink and are almost cooked through, about 3 minutes.
Stir in the cornstarch mixture and cook, stirring constantly, until the sauce has thickened, about 1 minute.

Serves 6

Cook's Note: I serve with sauteed/steamed vegetable medley for myself and add some cooked rice for my non-WLS guests.

Cottage Cheese Dessert

You can adjust this recipe up or down, I usually just "guesstimate" amounts.



Calories 207
Total Fat 8.0g
Saturated Fat 2.4g
Cholesterol 13mg
Sodium 502mg
Total Carbohydrates 9.3g
Dietary Fiber 0.7g
Sugars 4.9g
Protein 19.4g


4 cups cottage cheese
2 cups low fat/low sugar vanilla yogurt
1 large box sugar free strawberry jello (dry)
chopped pecans-amount to your liking.

Mix cottage cheese, yogurt, dry jello and pecans.
For best flavor, allow to set up in refrigerator for at least 1 hour. 

Tuscan Bean Casserole

Here is a quick and easy version of a timeless Italian classic. 

Tuscan Bean Casserole

Nutritional Values per serving:
Calories 116
Total Fat 8.0g
Saturated Fat 2.6g
Trans Fat 0.0g
Cholesterol 21mg
Sodium 441mg
Total Carbohydrates 3.3g
Dietary Fiber 0.7g
Sugars 1.4g
Protein 7.5g


1/2 cup diced pancetta or bacon (about 4 slices)
1 medium onion, chopped
1-3 cloves garlic, finely chopped
2 cans (15 oz each) cannellini (white kidney) beans, rinsed and drained
1 can (15 oz) chopped tomatoes with their liquid
1/4 cup chopped fresh parsley
1/2 tsp dried sage
Salt and freshly ground pepper to taste
2 tsp balsamic or red wine vinegar
Freshly grated Parmesan cheese for garnish

Saute the pancetta, onion, and garlic in a large, heavy pot with a cover (Dutch oven) over moderate heat until the pancetta is crisp and the vegetables are tender but not brown, about 5 minutes.
Add the beans, tomatoes, parsley, sage, salt, and pepper and stir to combine.
Bake covered in a preheated 350F oven until bubbly, about 30 minutes.
Stir in the vinegar immediately before serving and garnish with Parmesan cheese.

Serves 6

Crab and Spinach Casserole

The crab meat makes this dish a little pricey, but it's one of the easiest casseroles you'll ever make.

Nutritional values per serving
Calories 177
Total Fat 7.2g
Saturated Fat 3.6g
Cholesterol 67mg
Sodium 571mg
Total Carbohydrates 8.0g
Dietary Fiber 1.4g
Sugars 3.7g
Protein 18.1g

2 10-ounce packages frozen chopped spinach, thawed and squeezed dry
6 scallions (spring onions), green and white parts, thinly sliced
1 lb crab meat, picked over
1 to 1 1/2 cups grated Gruyere or Swiss cheese
Salt and freshly ground pepper to taste
1 cup Greek yogurt

Layer a greased 8-inch or 9-inch baking dish with half the spinach, half the scallions, half the crab meat, and half the cheese.
Repeat and spread the Greek yogurt over the top.
Bake uncovered in a preheated 350F oven until bubbly, 30 to 40 minutes.

Serves 6 

Chinese Crab and Egg Soup (Hai Yook Dahn Gung)

One of the things I like about most Chinese soups is that they take just a few minutes to prepare, and this one is a good example. 

Nutritional Values per serving:
Calories 92
Total Fat 3.8g
Saturated Fat 0.8g
Cholesterol 123mg
Sodium 1149mg
Total Carbohydrates 1.9g
Sugars 0.9g
Protein 10.5g

6 cups fish or chicken stock
3 eggs, lightly beaten
2 Tbs cornstarch mixed with
1/4 cup cold water
12 oz fresh, frozen, or canned crab meat

Thinly sliced scallions (spring onions) for garnish

Bring the stock to a simmer in a pot over moderate heat.
Add the eggs slowly in a thin stream while gently stirring the soup and simmer for 2 minutes.
Stir in the cornstarch mixture and simmer until the soup is slightly thickened.
Add the crab meat and simmer until heated through, about 2 minutes.

Serve garnished with sliced scallions.

Serves 6

Vanilla Egg Custards

This custard by Susan Maria Leach is smooth, cold, and very soothing. My family eats as many or more of them than I do. 

These soft baked custards happen to be the perfect first post op food - smooth to eat, easy to digest, and absolutely delicious. Keeping a batch of creamy cold custards in the refrigerator has comforted many a post-op, new and old.

Minimum Stage: Pureed/Soft

Nutritional Values per serving:
Calories 142
Total Fat 7.6g
Saturated Fat 3.8g
Cholesterol 143mg
Sodium 151mg
Total Carbohydrates 8.6g
Sugars 8.7g
Protein 9.3g

4 eggs
1 cup skim milk
1 can evaporated low-fat milk
1/2 cup Splenda Granular (or Whey Low/Stevia/Truvia/etc...)
2 teaspoons vanilla
Pinch of salt
Freshly grated nutmeg

Preheat oven to 325 degrees.
Place 6 custard cups or ramekins in a large roasting pan and set aside.
Whisk together the eggs, milk, evaporated milk, Splenda, vanilla, and salt.
Pour through a fine mesh sieve into a large measuring cup.
Divide evenly among the custard cups and grate a generous amount of nutmeg over each one.

Pour enough hot water in the roasting pan to come about halfway up the sides of the custard cups.
Bake 25 to 35 minutes, until the custard are just set in the center. Carefully remove the custards from the water bath, and transfer to a wire rack to cool.

Serve chilled

Cook's Note: Ramekins can be purchased for about a dollar each - clear Pyrex custard cups are found at the supermarket. Purchase 6 or 8 four-ounce cups; they are invaluable for portion control for the rest of your post op life!

Naked Ravioli

No need for me to miss out on my favorite Italian flavors just because I'm avoiding carbs - and therefore pasta. Everyone in the WLS community is aware of a dollop of ricotta served with red sauce, but what if you somehow ennobled that ricotta with flavor? What is that ricotta were really your favorite ravioli filling? 

I whipped this up this afternoon and both the wife and I loved it. Sorry, I didn't measure, so as they say in Italy, use "Tanto quanto" - or "as much as you need"

Low fat ricotta cheese and/or low fat cottage cheese, blended smooth
cooked spinach, chopped fine
onion, small dice, sautéed tender
garlic, finely chopped (and/or garlic powder)
grated Parmesan cheese

powdered milk (optional)
Sugar free marinara sauce
Shredded mozzarella


Chop onion and spinach fine, sauté and allow to cool.
Mix top 5 ingredients and add powdered milk if needed to dry out the mixture.
Form into balls.

For each serving:
place a couple teaspoons of marinara in the bottom of a ramekin or oven-proof bowl.
Make a layer of the naked ravioli balls.

Cover with more red sauce, a layer of shredded mozzarella and a healthy sprinkling of Parmesan

Bake at 350 - 400 F for 25 to 30 minutes until sauce is bubbly and cheeses are melted

Cook's Note: Since I first made this I've gone crazy with the add-ins. You can put anything in the mix that you would want in a ravioli. I recommend Italian Sausage crumbles.
I now keep a batch of the filling mixture in the fridge for a quick lunch treat, scooping some into a bowl, top with jarred sugar free marinara and microwave for a couple minutes to heat thru - top with mozzarella and allow it to melt.. YUMMY and fast!!

Flax Crackers

These are a perfect crunchy high protein vehicle for delivering healthy goodness to your mouth. 

Nutritional Values for the whole recipe

Calories 985
Total Fat 74.9g
Saturated Fat 11.5g
Cholesterol 29mg
Sodium 557mg
Total Carbohydrates 49.2g
Dietary Fiber 42.7g
Sugars 3.7g
Protein 41.9g

Servings: Makes a BUNCH of crackers!

1 cup flax seed meal
1/3 cup Parmesan cheese, grated
1 1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 cup water

Heat oven to 400 F.

Mix all ingredients together.

Pour onto sheet pan which is covered with a silicone mat or greased parchment paper to form 1 large cracker.

Cover the mixture with a piece of parchment or waxed paper.
Even out the mixture to about 1/8 inch. I find a straight edge, like a ruler, works well, though you can use a rolling pin or wine bottle too. The important thing is is to get a uniform thickness and not to let it be too thin around the edges or that part will overcook before the center firms up. So after you spread it out, remove the paper and go around the edges and push the thin part inwards to even it up.

Use a pizza cutter to score into snack cracker shapes of appropriate size

Bake at 350 F until the center is no longer soft, about 15-18 minutes or if it starts to get more than a little brown around the edge. If edge is crisp and the center is still soft, remove the crisp crackers from the edges and return the center to the oven.

Iimmediately sprinkle the crisp crackers with kosher or course sea salt (or other flavorings - optional)

Let cool completely - it will continue to crisp up.

Break into pieces along score lines and store in an air tight container

Cook's Note: Add any herb/flavoring you like. I dust mine with something I call "Earthquake Powder", which is the combination of my favorite potato chip flavors - someday I'll release that recipe. Serve with a greek yogurt based dip.

Chicago Deep Dish Pizza Quiche

I repost this occasionally because new readers freak at the thought of giving up pizza.  

Do you want the heft/flavor of a great Chicago Deep Dish pizza, but avoid the carbs? Try this carb-haters version



Nutritional Values (not including toppings)
Calories 238
Total Fat 17.9g
Saturated Fat 10.7g
Cholesterol 118mg
Sodium 367mg
Total Carbohydrates 3.6g
Sugars 0.8g
Protein 15.7g


4 oz cream cheese
3 eggs
1/4 cup Parmesan cheese
1/3 cup heavy cream
1/2 teaspoon oregano
3 cups shredded mozzarella
1 teaspoon garlic powder
1/4 cup low sugar pizza sauce
Whatever pizza toppings you like

Beat cream cheese and eggs until smooth.
Add heavy cream, Parmesan and spices. Mix well.
Spray 13x9 pan with Pam
Place 2 cups shredded mozzarella in pan and mix in the egg mixture
Bake at 375F for 30-40 min then cool for 5 minutes.
Spread sauce and sprinkle with remaining mozzarella
Add toppings
Bake additional 10 min in 375F oven.

Serves 8

Cooks Note: Additional toppings could include, pepperoni, cooked Italian sausage crumbles, steamed or blanched bell pepper slices, pepperoncini, deli ham, onions and/or mushrooms - thinly sliced, artichoke hearts, green and/or black olives, etc...

Make a 1/2 recipe in an 8X8 pan to serve a family of 4

Sugar Free Cocoa Mix

There is no need to buy those little packets with the Swiss girl on the front when you can make your own that is cheaper and tastier 

Makes approx. 20 cups

4 cups dry milk
2 cups splenda granular (adjust to your taste)
1 cup unsweetened Dutch Process cocoa
1/2 teaspoon table salt

Whiz all ingredients in a food processor to mix thoroughly. Store in an airtight container.

For hot chocolate use 1/4 cup mix and 6-8 oz boiling water
For a mocha treat use 1/4 cup mix and 6-8 oz strong hot coffee

Cook's Note: Makes an excellent gift in a decorated jar and putting a 1/4 cup protein scoop inside is a great way to get rid of all those extra scoops!

Chickpea Blini

Socca Blini 

1 cup chickpea flour
1 cup water
2 tablespoons olive oil
1/4 teaspoon kosher salt
Grinding of black pepper
3 tablespoons olive oil, additional

Place the flour into a small mixing bowl and stir with a fork to break up any lumps. Make a well. Whisk in 1/2 cup water to form a smooth, thick paste. Add another 1/2 cup water and 2 tablespoons olive oil, the salt and pepper. Stir until very smooth.

In a large nonstick skillet, heat remaining 3 tablespoons oil when it begins to bubble, add tablespoonfuls of batter to make little pancakes. When the batter has set, turn over and cook for 30 seconds, or until golden.

Remove to platter. Top each with about a teaspoon of tapenade "caviar" or salmon. Serve warm or at room temperature. Makes about 24 blini.

Oven Baked Cheese Crisps

These are an oven-baked version of the Italian frico. It's just basically thin rounds of baked cheese. One of the cool things about it is that they are moldable when still warm. If you drape them over an upturned glass, they will form a cup that you can fill with anything you like. It makes a really nice presentation for a party.

Ingredients:

1 cup grated hard cheese (such as Parmesean) - NOT the dried powdery stuff
Preparation:
Preheat oven to 350 F.

Note on type of cheese: You can use any kind, really, but the results will be different. Hard cheeses, such as Parmesan, Romano, Asagio, etc, will make a crisp "shell," whereas cheddar will be more chewy and "lacey" (the fat separates out), though still firm. Softer cheeses such as mozzerella will not work well.

Toss cheese with any seasonings you'd like -- garlic powder (about half a teaspoon for a cup of cheese), hot pepper powder, even cinnamon. Or leave plain.

Pile 1 to 4 Tablespoons of cheese (depending on the size you want) on a baking sheet covered with a silicone mat or parchment paper oiled on both sides. Flatten the tops so they are in more or less an even pile. There should be at least two inches between smaller mounds, 4 inches between larger ones.

Bake 5 to 6 minutes until they are a light golden brown (they will be a little darker at the edges). It happens fast, so watch carefully.

If you want to mold them into a shape, you want to "drape" them while still warm. You can make cups over an upturned glass, or "taco shell" shapes by draping over any cylindrical object that is at hand (rolling pin, side of glass)

Serving Suggestions: Fill with fruit, dip, salad. Spread flat ones with sugar-free jam (I'm not kidding), or any spread you want, or eat plain.

Flourless Cloud Bread

No-flour bread. Riiiiiiiiight…. Light, airy, fluffy, mild tasting – not eggy at all. I made it with cream cheese, and the smell was wonderful as it baked. It has sort of a tangy flavor – maybe like a very mild sourdough. But this is right out of the oven and cooled. We’ll see what we get after it sits overnight and mellows! 

This is NOT bread…and won’t pass for it in a blind taste-test!! But as a “holder” for all sorts of fixings, this works great. 

I’m thinking of SO many variations: orange zest and almond extract, cinnamon and minced raisins, cocoa powder, finely shredded sharp cheddar and minced crisp bacon, pizza seasonings and Parmesan, roasted garlic and Feta crumbles….somebody STOP ME!! 

It's something I can have post surgery whenever I desperately want a sandwich! 

3 eggs, separated 
3 ounces reduced-fat/fat-free cream cheese OR 3 tablespoons sour cream or ricotta cheese or cottage cheese or thick yogurt 
1/2 teaspoon Splenda granular 
1/8 teaspoon cream of tartar 
Pinch of salt 


Preheat oven to 300 degrees. 
Spray a large baking sheet with vegetable cooking spray and set aside. 
In a large bowl, with very clean beaters, whip the egg whites with the cream of tartar for 3-4 minutes – or until very stiff peaks form and they are almost turning dry. Set aside. 
With the same beaters, in a large bowl beat the cold cream cheese until smooth. 
Beat in the egg yolks, Splenda, and salt for 2 minutes until light yellow. 
Gently fold one-third of the egg whites into the yolk mixture to lighten. 
Fold in the remaining whites until all fluffs disappear, but be careful not to deflate them. 
Mound into desired sizes on the prepared baking sheet (or in a pizza pan, or muffin tins, or a mini loaf pan…whatever shape and size you want). 
Bake for 30 minutes – depending on size. (I made 6 large pieces and 30 minutes was just right. Smaller sizes will require less time…just watch.) 
They should be a deep golden brown and crispy to the touch. 
Immediately loosen with a pancake turner and allow to cool for a few minutes on the pan. 
Remove to a wire rack to cool completely. 
Store in an airtight container or plastic bag. 

These are the stats for the WHOLE recipe. Divide by how many servings you prefer. 

Total Recipe: 474 Calories; 28 g Protein; 36 g Tot Fat; 7 g Carb; 0 g Fiber; 1 g Sugar; 533 mg Sodium

Crab Imperial

"Through a sweaty plate-glass window, I could make out eight women of varying ages seated at four long mirror-finish steel tables, blue caps bobbing up and down when they laughed. 

In front of the women were piles of sticks. No. Crab claws. 

Expertly emptied of their rich-tasting meat by this little group of women, the claws formed strange, spiny pyramids on the steel tables in front of them. Beside the pyramid-piles were white cups full of clean claw meat freshly wrassled from sticky claws with a plain table knife. 

Every weekday during crab season - mostly April-January with peak season in July and August - the pickin' ladies of Simpson’s Crab House report to work at 9 in the morning, put on their paper hats, wrap experienced fingers around those knives and begin an eight-hour shift of "thwumping". 

The thwumping goes on 'til about 5 p.m. in the front room at the crab house. The ladies sit in a room to the right, closed off from the retail sales area out front. But you can't help but notice that everybody who comes in looks over toward the ladies and nods respectfully. 

Their work is so precise, it's unlikely your guests will ever pick crab shells out of their teeth when you serve them your famous Crab Imperial." - from 'Along The Cape Fear' by Celia Rivenbark 

 
Crab Imperial 

3 lbs. backfin crab meat 
1 bell pepper diced finely, green or red (optional) 
1/2 jar red pimento diced finely 
1 1/2 teaspoon salt 
1/2 teaspoon white pepper 
2 raw eggs 
1/2 cup mayonnaise 
1/2 cup Greek yogurt 
1 tablespoon dry mustard 

Mix all ingredients together with the exception of the crab meat. Gently fold in crab meat, taking care not to break the lumps. 
Heap into crab shells, casserole dish, or use for stuffing. 
Top with light coating of mayonnaise and sprinkle with paprika, and bake at 350 for approximately 20 minutes or until top is browned. 
Serve with toasted baguette slices or toast points. 

Cook's Note: Add tiny shrimp and/or bay scallops to dress up the dish

Chicken Breasts with Prosciutto and Sage

Prosciutto usually isn't cooked in typical Italian recipes. Let's just say that this isn't your typical Italian recipe...  In the few minutes it takes to prepare this entree you can whip up a salad and enjoy a (tiny) glass of wine to get in the mood - and then it's "mangia!! mangia!!"

4-6 skinless, boneless chicken breast halves, trimmed of fat and lightly pounded to a thickness of about 1/2 inch 
Salt and freshly ground pepper to taste
3 Tbs  olive oil
1 medium onion, finely chopped
1-2 medium carrots, finely chopped
1-2 ribs celery, finely chopped
1/2 cup dry white wine
2 oz  thinly sliced prosciutto, chopped
1 Tbs finely chopped fresh sage leaves, or 1 tsp dried

Season the chicken breasts with salt and pepper.

Heat the olive oil in a large skillet over moderate heat and saute the chicken breasts until golden brown on both sides and cooked through, 4 to 5 minutes per side. (The chicken should be firm to the touch, and can be tested by making a small incision to confirm that no trace of pink remains.)

Transfer the chicken to a plate and cover with foil to keep warm.

Add the onion, carrot, and celery to the skillet and saute, stirring frequently, until lightly browned, about 5 minutes.

Add the wine, prosciutto, and sage, stirring to combine.

Return the chicken to the skillet, turning it to coat with the sauce, until heated through, about 2 minutes.

Serves 4 to 6.

Rosemary Skewered Scallops

In this dead simple rustic dish, fresh rosemary sprigs serve as the skewers.  First, trim the sprigs to roughly 6-inch lengths, then use a small knife to carefully whittle the thicker ends to a point. Thread the scallops onto the rosemary skewers. It’s easier than it sounds, and it will give you loads of flavor with only six ingredients.

12 large (diver) scallops

4 6-inch rosemary sprigs 

2 tablespoons extra virgin olive oil, plus more for brushing

Kosher salt and freshly ground black pepper

1 large lemon, halved crosswise

Thread 3 scallops onto each rosemary sprig. 

Drizzle with 2 tablespoons oil and season with salt and pepper.

Build a medium-hot fire in a charcoal grill, or heat a gas grill to high. 

Brush grill grate with oil. 

Place lemon halves, cut side down, on grill.

Grill scallops until golden brown and just opaque in center, 3 to 4 minutes per side. 

Transfer to plates and serve caramelized lemon halves on the side for squeezing over.

Serves 2

Grilled Halibut Provençal

Even though the "Herbes de Provence" mixture of dried herbs that is found in supermarkets worldwide is really more of a marketing gimmick than a traditional French product, it is still a good way to season seafood. 

Grilled Halibut Provençal 

2 lbs halibut, bone (if any) and skin removed 
and cut into 1-inch cubes 
1-3 cloves garlic, finely chopped 
3 Tbs olive oil 
3 Tbs lemon juice 
1 Tbs dried herbes de Provence 
Salt and freshly ground pepper to taste 

Combine all the ingredients in a bowl and toss to combine. 
Marinate in the refrigerator, tossing occasionally, for 1 to 2 hours. 
Thread onto skewers and grill over hot coals, turning occasionally, until cooked through, about 8 minutes. 

Serves 4 to 6

Coffee you can't get at Starbucks

I start my day with coffee.  In fact, I've enjoyed the same Iced Chocolate Pudding Protein Latte at 6:30 AM everyday since I discovered it over 3 years ago, but later in the day I like some variety (not to mention the caffeine).

Here are some of my favorites that you simply can't buy at Starbuck's - and they are WAY better and a LOT cheaper!

These recipes are all made with strong coffee.  That means it is either espresso or brewed coffee using extra ground coffee in the filter or press.  But fear not if you don't have an espresso machine, a french press or even a drip coffee maker.  I find  a teaspoon of Instant Espresso Powder does an excellent job as well - or a good "double strength" cup of Decaf Folger's Crystals, if I have reached my daily caffeine quota - and it is SUPER handy

Vietnamese Iced Coffee

If you have ever ordered this in a Vietnamese restaurant, then you'll probably agree with me that it's the best iced coffee in the world. You can use any freshly brewed strong coffee or espresso with excellent results, but for a truly authentic cup of "ca phe sua da" you can get the Vietnamese-style drip coffee maker and genuine Vietnamese coffee.

For each serving:
2-3 Tbs sweetened condensed milk, or to taste (Sugar Free Recipe Version Below)
1/2 cup Vietnamese-style coffee or strong coffee or espresso
1/2 cup crushed ice

Put the sweetened condensed milk in a glass. 
Add the coffee and ice and stir. (If using a Vietnamese-style drip coffee maker, brew the coffee and let it drip directly into the glass.) 
Makes about 1 cup.

Sugar Free Sweetened Condensed Milk

Desserts made from sweetened condensed milk are very rich, ooey and gooey delicious! Sweetened condensed milk was actually started back in Civil War times as a way for soldiers to have milk that wouldn’t go bad.  The recipe below is the sugar free favorite at my house.



1 cup Powdered Milk
1 cup Splenda Granular (or equivalent sweetener of your choice)
1 tbsp Butter (Yes, you need the butter - don't ask!)
1/2 cup boiling water

Add Powdered Milk and Sweetener to blender/food processor.
Chop Butter into small pieces and scatter over the top of the powders
Drizzle boiling water over the mixture, allowing butter to melt

Blend very well and allow it to sit a moment to thicken.

Can be stored in the refrigerator or frozen.

Cafe con Leche

I discovered this while working in Tampa, Florida.  The locals told me it was a Cuban import.  Let me tell you - the Cubans know their coffee as well as they know their cigars.  This is not only delicious, it is addictive!  Partake in moderation or you'll find yourself scrubbing the ceiling while hanging on up there by your fingernails.

This is the hot version of the previous drink and great to "get your motor running" on chilly mornings.

For each serving:
2-3 Tbs sweetened condensed milk, or to taste (Sugar Free Recipe Version Below)
1 cup strong (Double Strength) coffee


Put the sweetened condensed milk in a cup. 
Add the coffee and stir.
Makes about 1 cup.

Cafe au Lait

Meaning "coffee with milk", this is a French coffee drink, although the meaning differs between Europe and the United States.

In many American coffeehouses, a "café au lait" is a drink of strong drip brewed or French pressed coffee, to which steamed milk is added; this contrasts with a "caffè latte", which uses espresso as a base. American café au lait is generally served in a cup, as with brewed coffee, being served in a bowl only at shops which wish to emphasize French tradition.

1/2 cup strong coffee (not espresso)
1/2 cup steamed (or warmed) whole milk

Add ingredients to cup or bowl
Still gently


Café Brûlot Diabolique



Café Brûlot was created at the famous New Orleans restaurant Antoine's in the 1890s, and this is the my sugar-free take on the recipe as it appears on their website.


2 sticks cinnamon
8 whole cloves
Peel of 1 lemon
1 1/2 tablespoons Splenda Granular (or equivalent sweetener of choice)
3 ounces brandy
3 cups strong black coffee

Put the cinnamon, cloves, lemon peel and brandy in a fireproof bowl and heat on an open flame. 
When the brandy is hot, but not boiling, bring the bowl to the table and ignite with a match. 
Use a ladle to stir and pour the liquid around the bowl for 2 minutes. 
Pour the hot coffee into the flaming brandy.
Add sweetener and ladle the mixture into demitasse cups.

Note: By allowing the brandy to burn, a goodly portion - but not ALL - of the alcohol is dissipated, so there is a potential for inebriation or blood sugar spikes from what remains.  I tend not to have these on days when I'm working...

Cold Brewed Iced Coffee Concentrate


In the summertime, iced coffee is even more prevalent in my house than iced tea - which is to say something here in the South.  We make it in an instant from a refrigerated jug of coffee concentrate.

12 ounces coarsely ground fresh coffee beans
7 cups cold water

Place ground coffee in a large mouthed container. 
Gradually add cold water. 
Stir gently to be sure all grounds are moistened. 

Cover with a layer of cheese-cloth. Let stand at room temperature for 15 hours.

Remove cheesecloth and use it to line a fine-mesh sieve set over a large pitcher. 
Pour coffee through sieve into a pitcher (do not stir); rinse jar and set aside. 
Discard cheesecloth with solids.

Line same sieve with a large coffee filter and set over reserved jar. 
Strain coffee through sieve into jar. (It may take up to 45 minutes for all of the coffee to drip through; do not stir or coffee may become cloudy.) 
Cover and chill. 
Makes about 5 cups of concentrate.

To make iced coffee, fill a glass with ice. Dilute 1 part coffee concentrate with 1 part milk, if desired, or water.

Note: For a clear liquid, use coarsely ground coffee. (Finely ground beans make for a cloudier drink.)
If kept chilled, coffee concentrate can last up to 2 weeks.(Makes GREAT ice cubes - which keep indefinitely!)

Got a favorite specialty coffee recipe?  Let me know in the comments!

Banana Whipped Oats

I buy bananas by the bunch, but I never get them all eaten before they begin to get overripe.  Being frugal, I peel them, cut them in half and toss them into a bag in the freezer.  Unfortunately, I wasn't using them up and the bag was getting over filled - that was before I discovered this mixture.  Now I don't have enough frozen bananas to make this as often as I want it!!

It’s thick! And cold! And sweet! And nutty! Who needs cookie dough ice cream for dessert when you can have it for breakfast? I feel almost naughty eating this as my first meal of the day. Especially with a scoop of almond butter plunked down into the middle of that cold oatey banana-y mess.

1 frozen banana (approx.)
1/2 cup rolled oats (uncooked)
1 heaping Tbsp hemp seeds (optional, for protein)

Put everything on a blender and whiz until smooth.

Cook's Notes: I wanted it a little sweeter, so I tossed in a packet of Splenda.  Use your sweetener of choice and adjust to your taste. 
 Also incredible with a tiny splash of heavy cream, which heightens the smoothness and richness of the mixture - of course, half-n-half or coffee creamer would work.
Lastly, I tried adding a scoop of vanilla protein powder, but I recommend adding some ice cubes so it has something to mix with.
Add a dollop of almond or peanut butter - or garnish with a few fresh blueberries or strawberries when in season.

Greek Yogurt w/ Toasted Quinoa, Nuts & Dates

There is a food blogger named Stacy out of New Jersey that I follow regularly.  She does some amazing dishes and is often the source of inspiration for me.  I can tweak a lot of her recipes only slightly to fit my personal nutrition and taste preferences.  You can find her at: http://www.staceysnacksonline.com 

I've grown tired of the no sugar added fruit compote I make to add to the Greek yogurt mixture I often eat for breakfast, so I was intrigued by Stacy's idea which I've tweaked below.  It's got crunch and sweet and smooth and chew and cool and creamy - and YUM!!


Greek Yogurt w/ Toasted Quinoa, Nuts & Dates

4 oz. of plain 0% carb Greek yogurt 
1 *Medjool date, chopped
1 tbsp of quinoa
1 tbsp slivered almonds (more or less)
1 tbsp pistachios, rinsed and chopped ( more or less)
a little bit of lemon juice
1 packet Splenda (optional)
drizzle of honey for the top

Rinse the salt off the pistachios and blot on paper towel to dry (I only had roasted and salted)
In a dry skillet, toast nuts and quinoa dry on medium to medium high heat until you hear the quinoa pop like popcorn or it smells nutty and crunches nicely between your teeth, then you know it's ready. About 3 minutes. Nuts go from perfect to burned very quickly, so pay attention.

Spread the yogurt in a flat bowl, add a few drops of lemon juice,  a packet of Splenda or your favorite sweetener and sprinkle w/ the hot toasted quinoa and nuts. Scatter the finally chopped dates.

Add a tiny drizzle of raw agave nectar or honey.

Cook's Notes: Medjool dates are expensive, sticky and have a high sugar content, so one will be plenty if you chop it finely.  There is a good chance you won't need much additional sweetener.

I buy pre-rinsed quinoa.  If yours isn't then you should rinse the bitter powder off the outside under cold water in a strainer/sieve and blot it dry on paper towels before toasting.

This is definitely a "maintenance" recipe and may still be a little "carby" for some of you, so take that into account in your daily eating plan if you want to try it.