International Burgers

It's remarkable how a few simple seasonings can transport us to far-off lands. Below we have several alternatives to the usual "burger on the grill"


You can make these burgers with beef instead of lamb and they will still carry the flavors of Greece, but using lamb will guarantee the full effect. The garlic-flavored mayonnaise serves as a stand-in for the Greek skordalia sauce.

Greek Burgers

Nutritional Data per serving:
Calories 193
Total Fat 8.9g
Saturated Fat 2.5g
Cholesterol 71mg
Sodium 144mg
Total Carbohydrates 5.3g
Sugars 0.8g
Protein 21.8g

1/4 cup mayonnaise
1/4 cup Greek yogurt
4 cloves garlic, pressed or grated with a microplane
1 lb ground lamb
2 Tbs dry bread crumbs
2 Tbs finely chopped shallots
1/2 tsp dried oregano
Salt and freshly ground pepper to taste

Mix together the mayonnaise, yogurt and garlic in a small bowl.
Refrigerate for at least 2 hours before serving.
Combine all the remaining ingredients in a bowl and mix thoroughly.
Form into 6 patties and cook over hot coals or in a large heavy skillet over moderate heat until done to the degree you prefer.
Top each burger with a dollop of the garlic mayo. Serves 6.


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Thai Burgers

Nutritional Data per serving:
Calories 178
Total Fat 6.4g
Saturated Fat 2.1g
Cholesterol 67mg
Sodium 84mg
Total Carbohydrates 4.2g
Protein 24.4g

1 lb ground beef
1/4 cup dry bread crumbs
2 Tbs chopped peanuts
1 Tbs finely chopped lemongrass
1 Tbs finely chopped fresh basil leaves
1 Tbs finely chopped shallot
Salt and freshly ground pepper to taste
Red pepper flakes, to taste (optional)
Lime wedges for garnish

Combine all the ingredients except the lime wedges in a bowl and mix thoroughly.
Form into 6 patties and cook over hot coals or in a large heavy skillet over moderate heat until done to the degree you prefer.
Squeeze a few drops of lime juice over the patties and serve with additional lime wedges.

Serves 6

Cook's Note: Really change it up by using ground chicken, turkey or pork.

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These spicy burgers will liven up any outdoor meal. Consider offering a spicy sugar free barbecue sauce among the condiments.


Cajun Turkey Protein Burgers



Nutritional Data per burger:
Calories 192
Total Fat 10.8g
Saturated Fat 2.8g
Trans Fat 0.0g
Cholesterol 108mg
Sodium 147mg
Total Carbohydrates 0.8g
Protein 21.9g

1 lb ground turkey
1 egg
3 scallions (spring onions), green and white parts, finely chopped
1 scoop unflavored protein powder
1 Tbs Cajun seasoning
1 Tbs Dijon mustard
Salt and freshly ground pepper to taste


Combine all the ingredients in a bowl and mix thoroughly.
Form into 6 patties and cook over hot coals or in a large heavy skillet over moderate heat until done to the degree you prefer.

Serves 6 

Ricotta and Tomato Souffle

I used to eat pounds of tomatoes at this time of year, usually sliced thick between white bread slathered with mayonnaise. Not so much now, so when I saw a tomato withering away on the counter i was struck with an idea. Only I would be able to see the beauty in this wrinkly tomato, imagining it with puffed up cheese and herbs surrounding it. Ok, a souffle it shall be. Enough for 2. Add a salad, lunch is served.



Ricotta & Tomato Soufflé

Nutritional Data per serving:
Calories 266
Total Fat 15.7g
Saturated Fat 9.0g
Cholesterol 143mg
Sodium 379mg
Total Carbohydrates 9.1g
Dietary Fiber 0.9g
Sugars 1.5g
Protein 22.1g


1 cup ricotta
1 egg
1/4 cup grated Pecorino or Parmesan cheese
1 tbsp fresh thyme leaves
salt & pepper
1 tomato, sliced

Oil an oval 6" gratin dish or individual ramekins.

Mix the ricotta w/ the rest of the ingredients and spread into the greased baking dish.
Lay the tomato slices on top and season w/ salt & pepper.
Bake on a baking sheet at 350F for about 25 minutes.
Let rest a few minutes before serving.

Cook's Notes: 

• You can invert this easily onto a serving plate and serve in the middle of mixed greens, it makes for a pretty presentation, or just eat it out of the baking dish.
• You can use basil if you like, or parsley, whatever... 
• This is "whatever you have" day today.
• I am so lazy, I mixed everything in the ricotta container, no cleanup!

Basic Yellow Cake

I can’t help myself tweaking here and there, but this is my favorite basic yellow cake recipe

1 cup Butter, Softened
1 cup Splenda
5 whole Eggs
3 ounces Cream Cheese, softened
1/4 teaspoons Vanilla Extract (1/2 Tsp. If You Use Unflavored Whey Powder)
1 cup Almond Flour
1 cup Coconut Flour
1/3 cups Vanilla Whey Protein Powder
1 teaspoon Baking Powder
1 pinch Salt


Preheat the oven to 350 F.

Cream butter and sugar until fluffy.
Add the eggs one at the time while you continue to mix the batter.
Beat in the cream cheese and vanilla extract.

In a separate bowl, mix the flours, protein powder, salt and baking powder with a whisk to work out any lumps.
Slowly add the dry ingredients to the wet and incorporate well.

Use a buttered 8×8 or equivalent pan to bake the cake.
Bake for about 30-40 minutes, depending on your oven.
The cake is done when it’s golden brown on top and a tooth pick inserted in the center comes out clean.

Cook's Note: Not all protein powders cook the same, so if yours doesn't give you a texture you like, try another brand.

Crustless Baked Cheesecake

It’s creamy, rich and decadent! And so quick and easy too!

16 Servings
Nutritional Data per serving
Calories 329
Total Fat 32.8g5
Saturated Fat 20.2g
Trans Fat 0.0g
Cholesterol 154mg
Sodium 274mg
Total Carbohydrates 2.3g
Protein 7.5g




8 oz Butter (2 Sticks, Softened)
1 cup Splenda
32 oz Cream Cheese, softened
5 whole Eggs
1 scoop of Vanilla whey protein powder
2 tsp. Baking Powder
3 tbsp. Lemon Juice
1 tsp.Vanilla Extract
1/4 tsp lemon zest

extra softened butter and protein powder for the spring form pan


Preparation Instructions

Preheat oven to 325 F.

Butter a 9″ spring form pan and then swirl the protein powder around to “flour” the tin. Tap out excess and discard.

Put everything into a blender/food processor and process on high until very smooth and creamy.

Pour the batter into your spring form pan and bake at 325° for 75-90 minutes or until edges are lightly browned and top is dry to the touch. The very center should be dry to the touch but just barely beyond the “jiggle point”.

Cool on a wire rack for 10 minutes. The cake has usually come loose from the sides of the pan during baking, but if it hasn’t, carefully run a knife around the edge of pan to loosen; cool 1 hour longer.

Refrigerate overnight. Remove sides of pan.

Garnish if you like. Refrigerate leftovers.

Cook's Note: The cake can be quite puffy while still in the oven, but the center will deflate and dent inwards as it cools (it is supposed to do that !)

Amaretti (Almond Cookies)

These little cookies make an excellent accompaniment to protein ice cream, and are great all by themselves. I like to dip mine in espresso for a special after dinner treat.

Amaretti (Almond Cookies)

Nutritional Data per cookie (makes 36)
Calories 12
Total Fat 1.0g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 3mg
Total Carbohydrates 0.5g
Protein 0.6g


3/4 cup blanched almonds, finely ground in a food processor
3/4 cup Splenda
2 large egg whites
1/2 tsp almond extract

Combine all ingredients in a bowl and mix to form a thick, sticky dough.
Drop about 1/2 teaspoon per cookie on a baking sheet lined with parchment paper.
Bake in a preheated 350F oven for about 15 minutes, until lightly browned around the edges.
Remove from oven and allow to cool for 5 minutes before lifting with a knife or spatula.

Makes about 3 dozen.

Lemon-Lime Slow Cooker Sponge

This old-fashioned dessert separates into a creamy custard with a cake-like topping as it cooks.

Lemon-Lime Slow Cooker Sponge

Nutritional Date per serving
Calories 95
Total Fat 6.9g
Saturated Fat 2.6g
Trans Fat 0.0g
Cholesterol 101mg
Sodium 158mg
Total Carbohydrates 4.0g
Dietary Fiber 0.6g
Sugars 2.6g
Protein 5.0g


1 cup Splenda
1/4 cup almond flour
1/4 tsp salt
2 Tbs fresh squeezed lemon juice
2 Tbs fresh squeezed lime juice
2 tsp grated lemon zest
1 tsp grated lime zest
3 eggs, separated
1 cup milk (Almond Breeze is OK, but not Soy Milk)
1 Tbs melted butter

Combine the Splenda, flour, and salt in a mixing bowl and stir in the juices, zest, egg yolks, milk, and butter.
In a separate bowl, beat the egg whites until stiff peaks form.
Fold into the lemon mixture and pour into a greased 6-cup bowl or soufflé dish.
Place in the slow cooker and add enough water to come 1 inch up the side of the bowl.
Cover and cook on high heat for 2 to 3 hours, until the top is light and fluffy and set.
Alternately, place in a bain marie and bake in a preheated 350F oven for 30 minutes.
Serve warm or at room temperature. Serves 6.

Lemon Bars Deluxe

Creamy tart & lemony sweet and delicious

Makes 36 bars
Nutritional Data per bar
Calories 53
Total Fat 5.6g
Saturated Fat 3.4g
Cholesterol 34mg
Sodium 43mg
Total Carbohydrates 0.3g
Protein 0.7g

Crust:
2 1/4 cups almond flour, divided
1/2 cup Splenda
1 cup butter, softened (2 sticks)

Filling:
4 eggs, beaten
2 cups granulated Splenda
1/3 cup lemon juice (fresh squeezed or bottled)
1/2 tsp baking powder
*Powdered Splenda

Sift together 2 cups almond flour and 1/2 cup Splenda.
Cut in butter until mixture clings together.
Press into a greased 13 x 9 x 2-inch pan.
Bake at 350F for 25 to 30 minutes, or until lightly browned.

Combine eggs, granulated sugar, and lemon juice and beat well.
Sift together 1/4 cup almond flour and baking powder; stir into egg mixture.
Pour over baked crust.
Bake at 350F for 25 to 30 minutes or until lightly browned.

Sprinkle with powdered Splenda.

Cool, then cut into bars. Makes 3 dozen.

*Powdered Splenda: Whiz Splenda in food processor or spice grinder to achieve powdered sugar consistency

Nutty Nuggets (prize winning recipe)

Crunchy, sweet, nutty, satisfying!

Nutritional Data per nugget
Makes about 20

Calories 100
Total Fat 9.7g
Saturated Fat 3.5g
Trans Fat 0.0g
Cholesterol 12mg
Sodium 110mg
Total Carbohydrates 4.0g
Dietary Fiber 1.1g
Protein 2.1g


1/2 cup butter (1 stick) softened
4 Tbs Splenda
1/3 cup all purpose flour
2/3 cup almond flour
1/2 tsp vanilla extract
1/4 tsp salt
1 cup nuts, finely chopped (pecan, walnuts, almonds, macadamia, hazelnuts, etc..)

Cream butter and Splenda.
Add other ingredients and stir.
Chill for one hour.
Make into "nuggets" the size of a small walnut.
Bake for 35 - 40 minutes at 300F.

Let cool and roll in powdered* Splenda

* Powdered Splenda - whirl a few tablespoons Splenda in your food processor or coffee/spice grinder

Double Delicious Chocolate Cookies

Would you like to have an Oreo cookie? Would you like it to be sugar free, low carb, high fiber and healthy? Would you spend 15 minutes of your life to make them? If you answered YES to these questions, read on...



Nutritional Values for 1 cookie
Calories 24
Calories from Fat 17
Total Fat 1.9g
Cholesterol 12mg
Sodium 83mg
Total Carbohydrates 1.2g
Dietary Fiber 0.9g
Effective Carbohydrates 0.3g
Protein 1.0g

Servings: Makes about 15 cookies

1/3 cup flax seed meal (golden makes the prettiest crackers)
1/6 cup coconut flour
2 teaspoons dark cocoa powder
1/2 teaspoon decaf instant coffee crystals (enhances the chocolate - optional)
1/2 teaspoon salt
1/2 teaspoon vegetable oil
1/2 cup water
1 egg
1 1/2 teaspoon baking powder
1/3 to 1/2 cup Splenda (depending on your tastes)


Heat oven to 350 F.

Mix all ingredients together to form a slightly loose batter.

Place by teaspoonfuls onto sheet pan which is covered with a silicone mat or greased parchment paper, giving them room to spread.

Bake at 350 F about 12 minutes or until the cookie retain a slightly springy texture.
Remove cookies to cooling racks.
Turn off oven.

At this point the cookies are delicate and have a tender crumb, suitable for eating immediately (go ahead - try one!)

But if you want the cookies to have a crunch and stand up to storage, put them back into the turned off oven and let cool completely. This will give the cookies their CRUNCH

Store in an air tight container (you'll eat them before they get stale!)

Cook's Note: These chocolate wafers are delicious just as they are, but you can add a hand full of sugar free mini chocolate chips for an additional chocolate kick.
Spread the cookies with your favorite sugar free jam or nut butter - or stuff them with protein ice cream for the ultimate WLS Ice Cream Sandwich!!

Sugar Free Sweetened Condensed Milk

Sometimes you just need sweetened condensed milk for a recipe. This will make a delicious substitute for the canned stuff.


1/3 cup boiling water
4 tablespoons softened butter
3/4 cup Splenda
1 cup powdered milk (dry)
1/2 teaspoon vanilla

Blend boiling water, softened butter, powdered milk, and vanilla together with a hand mixer until thick and smooth.

Cook's Notes : I use it right away as this gets VERY thick when cold. If you do chill it, microwave for a couple seconds to lukewarm and stir. May need to thin by adding a couple tablespoons of milk.

Chevre and 'shrooms

A good stuffed mushroom is a little oozy, a little rich and a little bite or two. They are great for appetizers since they can be prepared in the morning and popped into the oven for a few minutes before you serve them, leaving you plenty of time to take a long hot bath and pretty yourself up before your guests arrive.

I have had a lot of different stuffed mushrooms and have enjoyed almost all of them. I have also made these in small portabellas for dinner with a salad. If you prefer a vegetarian version and if you are vegan, well, I can't help you because I totally love dairy.

This is more about method that quantities, so as the Italians say, "Use as much as you need"



Goat Cheese and Mushroom stuffed Mushrooms



Button Mushrooms
Chevre (goat cheese)
thyme
scallion
bread crumbs (Panko is crispy)
olive oil

remove stem from mushrooms and set aside
Drizzle caps w/ oil and bake (tops up) in 350 F oven for 5 minutes
Finely chop stems, scallion and thyme
add to 1 tsp olive oil in saute pan and cook 5 minutes

Flip mushroom caps upside down (open side up)
crumble in chevre
top with scallion/mushroom mixture
sprinkle on bread crumbs
drizzle with oil

Return to oven and cook until bread crumbs turn golden and crunchy
Accompany with a dollop of Balsamic Reduction for dipping

Serve along side a tiny alfalfa sprout salad dressed with a few drops of good olive oil and a spritz of lemon juice

Beer Birds

Beer Birds

Nutritional Data per serving:
Calories 191
Total Fat 6.3g
Saturated Fat 1.9g
Trans Fat 0.0g
Cholesterol 69mg
Sodium 261mg
Total Carbohydrates 9.4g
Dietary Fiber 0.8g
Protein 17.8g

2 Cornish game hens, split in half
Salt and freshly ground black pepper
2 heads garlic, broken into cloves and peeled
2 bacon strips, quartered
4 bay leaves
2 branches fresh rosemary, cut into pieces
1 tablespoon juniper berries (optional)
1 1/2 cups beer


Preheat the oven to 450 F.
Season the hens well with salt and pepper and place in a single layer in a baking dish.
Tuck in the garlic, bacon, and herbs.
Scatter over the juniper berries.
Pour the beer in the side of the dish.

Bake 15 minutes.
Turn the pieces and bake another 15 minutes.
Turn again and bake 15 minutes longer.
By now the meat should be cooked and sticky with a slightly caramelized sauce.
If the hens are done but there is still too much sauce, simply keep the hens warm while you boil the sauce down a little.
Serve the hens with the sauce - herbs, juniper and all - poured over.

Serves 4

Greek Meatza

This Greek-inspired meatza has a crust made from juicy ground beef seasoned with fresh thyme and garlic, a thin layer of sauce and a simple but incredibly flavorful trio of red onions, kalamata olives and feta cheese to top it off.

The sharp, briny feta brings tons of flavor and a creamy texture without becoming greasy or adding too much dairy. Because the flavor of quality feta is so bold, I find that a mere 1/3 cup is enough, but you can use as much as you like if you tolerate dairy well. Along with the feta, the bold combination of red onion and kalamata olives makes every bite exciting and satisfying without straying too far from traditional pizza flavors. The meat "crust" is thick enough to hold together without being too thick and heavy.

This is not your mom's meatza; it's a little more refined, a little less over the top, but we guarantee you'll think it's just as good. No picture on this one. It was well on it's way to being demolished before I got the camera!

Makes 6-8 square pieces

Nutritional Values per piece:
Calories 269
Total Fat 11.3g
Saturated Fat 4.2g
Cholesterol 153mg
Sodium 928mg
Total Carbohydrates 2.9g
Dietary Fiber 0.8g
Sugars 1.1g
Protein 37.1g



2 pounds ground beef
2 eggs
1-2 tablespoons fresh thyme
2 teaspoons dried oregano
1/2 teaspoon dried onion powder
2 teaspoons salt
2 garlic cloves, finely chopped (optional)


1/4 cup (or more to taste) of your favorite pizza/tomato sauce
1 cup pitted kalamata olives
1 small red onion, very thinly sliced
1/3 cup or more crumbled feta


Preheat oven to 450 degrees Fahrenheit.

Line a rimmed 11×17 pan with parchment paper. The rim is important so the grease is contained while the meat cooks.
In a large bowl combine the meat, eggs, thyme, oregano, onion powder, salt and garlic. Whisk the egg with a fork then get your hands in there and thoroughly combine the eggs with the meat.
Spread the meat out evenly and thinly over the entire pan, stretching it all the way to the sides.
Bake for 10-12 minutes and remove from the oven.

Turn on the oven broiler to high.

The meat will have shrunk by several inches. Drain any liquid or grease that has gathered in the pan and finish baking the meatza in the same pan.

Spread pizza sauce on top, leaving a little rim around the edges for a crust.
Cover the meatza with toppings.
Broil for 5-7 minutes, until cheese is soft and toppings are lightly browned.

Cook's Notes: Of course there is nothing holding you back from going insane on the toppings, but I recommend you pre-cook them if you intend to really pile them on.

Spicy Chipotle Mushrooms

If you like a little fiery food, you'll love this side dish. You can tone it down by using only half a chipotle. Chipotle chiles are smoked jalapeños and are available canned in most supermarkets and Hispanic specialty shops. The smoky flavor and fiery heat do wonders to the otherwise tame mushrooms.


NY Strip with Chipotles Mushrooms and Wilted Spinach

Nutritional Values per serving:
Calories 111
Total Fat 9.4g
Saturated Fat 1.3g
Cholesterol 0mg
Sodium 106mg
Total Carbohydrates 5.7g
Dietary Fiber 1.3g
Sugars 2.8g
Protein 2.9g

1 lb mushrooms, brushed clean
1 medium onion, chopped
2-3 cloves garlic, chopped
1 chipotle chile in adobe (or to taste)
2 Tbs tomato paste
3/4 cup chicken stock
4 Tbs olive oil
Salt and freshly ground pepper to taste
Juice of 1/2 lemon


Remove the stems from the mushrooms and chop the stems, leaving the mushroom caps whole.
Combine the mushroom stems, onion, garlic, chipotle, tomato paste, and chicken
stock in an electric blender or food processor and process until smooth.
Heat half the olive oil in a skillet over moderate heat and add the puree.
Cook, stirring frequently, for 5 minutes.
Meanwhile, heat the remaining olive oil in a separate skillet over high heat and saute the mushroom caps, stirring frequently, until lightly browned, about 5 minutes.
Add the chipotle puree to the mushrooms, adjust the seasoning with salt and pepper, and stir in the lemon juice.
Serve immediately.

Serves 4 to 6


Cook's Notes: I love serving mine beside a nice rare steak on a bed of wilted spinach

Healthy Carrot Cake with Cream Cheese Frosting

This fragrant and flavorful cake was posted on the Healthy Indulgences site. It's not just healthy "because it has vegetables in it." The other bad stuff - those culprits named Sugar and Flour - are conspicuously missing from the recipe. The original recipe was made with a variety of sugar alcohols and stevia. As great as it tasted it left the house a little "windy" so I've reworked the recipe using Splenda for an equally delicious but "quieter" dessert.

The frosting is absolutely delicious. It's a new and improved Healthy Cream Cheese Frosting, with a special low carb ingredient, powdered coconut milk, which acts to thicken the frosting, while eliminating the greasy mouth feel that comes from the absence of powdered sugar. Powdered coconut milk is available at your local Asian or Indian grocery store, or it's available online - and it's cheap. The coconut milk powder contains a milk protein to prevent the oil from separating out, so you get extra protein in your dessert! Win-Win! You might want to make just a batch of this frosting and grab a spoon - it's that good!



Healthy Carrot Cake

Makes 18 mini muffins or a small (3 x 6") loaf

Nutritional value per Frosted Mini Cupcake:
Calories 89
Total Fat 8.5g
Saturated Fat 6.2g
Trans Fat 0.0g
Cholesterol 34mg
Sodium 42mg
Total Carbohydrates 2.1g
Sugars 0.8g
Protein 1.5g

1/4 cup sifted coconut flour
2 Tablespoons oat flour
1/8 teaspoon xanthan gum
1/2 teaspoon cinnamon
1/4 teaspoon baking powder
1 cup Splenda
2 large eggs
4 Tablespoons + 1 teaspoon melted coconut oil
1 teaspoon vanilla extract (imitation vanilla is crap - don't use it)
1 teaspoon molasses
1 1/4 cup finely grated carrot, packed gently into cup
1/8 teaspoon salt

Optional Ingredients:
1/4 cup pecan flour (finely ground pecans)
1/4 cup chopped walnuts
1/4 cup chopped pistachios


Preheat oven to 350 F

Lightly oil (or spray with cooking spray) a 3" by 6" loaf pan.
Place a small rectangle of parchment paper or wax paper in the bottom of the pan.
Dust the bottom and sides of the pan with a sprinkling of oat flour to ensure the cake can "climb" as it bakes.
Turn and shake the pan with your hands to coat the sides evenly.

If you are making the carrot cake as mini muffins, spray the mini muffin tins well with a cooking spray and dust with oat flour.
Spoon batter into cups with a teaspoon, filling them almost to the top.

Sift coconut flour, gently spoon into measuring cup, and level with a knife.
Add coconut flour to a mixing bowl along with oat flour, xanthan gum, cinnamon, baking powder, and Splenda.
Add pecan meal if you are using it.
Whisk together dry ingredients to get rid of any lumps.

Grate carrots, measure by packing them gently into your measuring cups, and transfer shreds into a clean tea towel.
Twist and squeeze towel to remove as much liquid as possible from the carrots. (Drier is better)

Add eggs, oil, vanilla, salt and molasses to a blender.
Add 1/2 of the carrot shreds, and blend briefly until the mixture is smooth.
Add this wet mixture to the dry mix, and whisk it together.
Fold in the second half of the carrot shreds.
Fold in nuts, if using.
Pour (spoon) batter into prepared pan, and bake as directed.

If you don't have a blender, or don't want to use one, you can use a hand mixer. The texture of the cake will just have more visible carrot pieces in it.
Beat the wet ingredients together for a minute using your hand mixer.
Add the dry ingredients to the wet, and beat the batter until it is smooth.
Then, stir in the grated carrot with your spatula.
Fold in nuts.
Pour batter into prepared pan, and bake as directed.

If you are making a loaf, bake it for 50 minutes.
If you are making mini muffins, bake for 17 to 20 minutes.
If you are baking regular sized muffins, bake about 25 minutes.
Note: your mileage may vary based on your oven's idiosyncrasies. They are done when a toothpick inserted into the center comes out clean.

Let carrot cake rest in pan until it is cool enough to touch, then transfer to a cooling rack.
When cake is completely cooled, transfer it to a tupperware container or zip top bag, and store on the counter for as long as 24 hours. Freezes well. This cake tastes best at room temperature.


Healthy Cream Cheese Frosting

Makes a little over 1 cup

4 ounces cream cheese
2 Tablespoons unsalted butter
1/4 cup coconut milk powder
1/2 teaspoon vanilla extract
1/2 cup Splenda


Powder Splenda in a coffee grinder until very finely ground.
Leave cream cheese and butter out on counter to come to room temperature.
Cube butter with knife (doesn't have to be exact) and add to bowl along with cream cheese.
Beat together with a hand mixer until smooth. Add in Splenda along with the vanilla.
Beat until smooth and fluffy (30 seconds to one minute), until Splenda is dissolved and no longer gritty feeling.
Beat in coconut milk powder.
Pipe or spread onto mini cupcakes.

Cook's Notes: Taste the batter and the frosting, and make adjustments to the sweetness as necessary for your tastes. If you can't find the coconut milk powder, a suitable substitute is meringue powder, which also stabilizes the frosting nicely.

Linguini (Tofu Shirataki) with Bacon and Scallops

Three of my favorite things - pasta, bacon, and scallops - in one dish? I'll have two servings, please. I use tofu shirataki noodles to cut down the carbs and olive oil instead of bacon fat to decrease the amount of saturated fat in this recipe, but feel free to use the fat produced when frying the bacon if your diet will allow.


Linguine (Tofu Shirataki) with Bacon and Scallops

Nutritional Data per serving:
Calories 227
Total Fat 15.1g
Saturated Fat 3.0g
Trans Fat 0.0g
Cholesterol 33mg
Sodium 396mg
Total Carbohydrates 6.8g
Dietary Fiber 2.1g
Net Carbohydrates 4.7g
Sugars 1.6g
Protein 15.3g


4 strips bacon
4 Tbs olive oil
1 onion, chopped
1-2 green bell peppers, cored, seeded, and chopped (optional)
2-4 cloves garlic, finely chopped
1/4 tsp red pepper flakes, or to taste (optional)
12 oz whole bay scallops, or quartered sea scallops
1 lb Tofu Shirataki noodles, prepared according to the package directions

Fry the bacon in a large heavy skillet until crisp.
Drain on paper towels and cut into 1-inch pieces.
Discard the bacon fat and heat the olive oil in the same skillet over moderate heat.
Saute the onion until tender but not brown, about 5 minutes.
Add the bell pepper, garlic, and red pepper flakes and cook, stirring frequently, for 3 minutes.
Add the scallops and bacon and cook over high heat until heated through, 1 to 2 minutes - do not over cook the scallops.
Toss the prepared noodles with the scallop mixture and garnish with a little parsley or scallion.
Serve immediately.

Serves 4 to 6

Cook's Notes: Cut back on the cost and make it a real seafood treat by substituting peeled and deveined shrimp for some of the scallops.
Additional taste treat to toss in a handful of frozen green peas during the last 2 minutes of preparation

Balsamic Strawberries with Almond Ricotta Crème

The local strawberries are in and I remembered this delicious concoction from last year. Nothing is so good as a deep red, luscious fresh strawberry. Some always get eaten in car on the way home from the farm stand!


Balsamic Strawberries with Almond Ricotta Crème

Featuring fresh strawberries (with a hint of the taste of brown sugar), drizzled in a flavorful balsamic sauce and topped with a lightly whipped ricotta, this sophisticated treat is sure to please. Believe me, if you've never tried freshly ground black pepper on fresh strawberries, you haven't lived! Check the stats below to make sure the sugars and carbs are inside your tolerable limits. I got them as low as possible without jeopardizing taste.

Servings: 6

Nutritional Data per serving:
Calories 66C
Total Fat 1.8g
Saturated Fat 0.9g
Trans Fat 0.0g
Cholesterol 6mg
Sodium 25mg
Total Carbohydrates 9.8g
Dietary Fiber 1.9g
Sugars 6.1g
Protein 2.8g



1/3 cup balsamic vinegar
2 tsp Splenda
4 oz ricotta cheese
1 Tbs Almond Sugar Free Syrup
4 cups fresh strawberries - quartered
2 Tbs Torani Almond Roca Sugar Free Syrup
Pinch freshly ground black pepper
Grated or shredded fresh lemon peel for garnish

Combine vinegar and Splenda in small saucepan. Bring to a boil; reduce heat to medium. Cook gently until reduced by half. Pour into small bowl and cool to room temperature.

Place Ricotta cheese and Almond Sugar Free syrup in small mixer bowl; beat until smooth. If too thick, add a few drops of cream. Refrigerate until ready to use.

Combine strawberries and Almond Roca Sugar free Syrup in large bowl; toss gently.
Let stand for 10 minutes.
Sprinkle with fresh ground black pepper; toss gently to coat.
Spoon about 1/2 cup strawberries into individual bowls; drizzle with balsamic syrup.
Top with large dollop of ricotta mixture.
Sprinkle with lemon peel.

Ahhhhhhhh!

Cook's Notes: Some fresh mint or a few chopped basil leaves make a nice addition - or scatter a few toasted slivered almonds over the top for a pleasant crunch

Hoppin' John

Hoppin’ John is a dish from the American South featuring black-eyed peas, often included in southern food recipes and soul food recipes, traditionally served on New Year’s Day by those angling for good fortune all year long. I make Hoppin’ John every year for this very reason (also, it’s inexpensive, easy, nutritious and satisfying). There are all kinds of variants, but they all share three features that I think must be a part of the dish or it’s not Hoppin John: black-eyed peas, smokey bacon, and some kind of heat.

I always include onion and I also always include tomato, which is not traditional but I think it gives great acidity and flavor to this bean dish. This year I threw in some cumin because I felt like it. I’ll serve it on New Years, with rice for the guests (rice is sometimes included in the dish—I like it on the side so I don't have to eat it) and some chopped pickled chillis.

So happy New Year and may it be filled with good fortune, good friends, and good food!



Per Serving: 131 Cal, 6.6g Fat, 17mg Chol, 10.2g Carbs, 2.3g Fiber, 2.9g Sugars, 8g Protein

1 pound dried blackeyed peas, rinsed and picked through
2 large Spanish onions, one peeled and halved through the root, one medium diced
2 carrots
4 bay leaves
kosher salt to taste
8 ounces bacon, cut into 1/4-inch strips
5 cloves of garlic, or more, smashed with the side of a knife and roughly chopped
2 teaspoons ground cumin
2 teaspoons red pepper flakes (3 if you like it really hot)
1 teaspoon finely ground black pepper
One 28-ounce can whole peeled tomatoes

Put the black eyed peas, the halved onion, the carrots and 3 bay leaves in a large pot.
Cover it all with about three inches of water (you’ll need about 2 quarts).
Put the pot over high heat, bring it to a simmer, then turn the burner to medium low and continue to cook until the beans are tender, about 60 to 90 minutes.
Add two or three teaspoons of salt midway through the cooking. (Add more water if the water level goes below the beans.)
Reserve two cups of the cooking liquid.
Strain the peas, picking out and discarding the onion, carrots and bay leaves.

While the peas are cooking: in a pot big enough to hold the beans cook the bacon over medium low heat until the fat is rendered and the bacon is browned.
Add the medium diced onion and a three fingered pinch of salt.
Cook over until the onion is softened and translucent and beginning to brown, five or ten minutes.
Add the cumin, pepper flakes, and black pepper, turn the burner to medium and stir to combine the seasonings with the onion. Add the juice from the tomatoes. Then add the tomatoes crushing them in your hand as if you were furious with them, dashing them, their brains squirting out between your fingers. (You could instead put them on a cutting board, of course, and roughly chop them, then scrape the tomato and juices into the pan with the onion.)
Add the last bay leaf.
Bring this to a simmer and cook for 30 minutes or so to reduce and thicken the sauce.

Stir in the black eyed-peas, and cook to heat through.
Add some or all of the reserved bean liquid to keep it juicy (add all of it if you’ll be chilling and reheating it).

Taste. If it needs something, try a little more salt. Still need something? Try some fish sauce. Want it hotter? Add more pepper flakes. Too salty? Oops! Need to make a half batch with no salt and add it to this one! (Actually I’ve always found the above recipe to be on the money.)

Serve immediately, or if it's Wednesday and you’re not serving it till Saturday (the case here), cool then chill it in the fridge uncovered, then cover it when it’s cold.
Reheat it slowly so as not to burn the bottom; add some water or some wine if it looks a little dry.

Serve with rice and some crunchy toasted and buttered bread, and garnish with pickled chillis if you have them!

Makes about 2 quarts of beans, which will serve about 15.