Tried and True Sugar Free Granola


As requested by reader B. Garland here is a great recipe that I love for homemade granola. You can make this ahead and store in a container for up to 1-2 weeks, that is if it lasts that long!
Tried and True SF Granola
You will need the following ingredients:
• 6 cups old-fashioned rolled oats
• ½ cup sliced almonds (or nuts of choice)
• ½ cup coarsely chopped pecans (or nuts of choice)
• ½ cup sugar equivalent
• 1/3 cup unsalted sunflower seeds (if desired)
• ½ cup sugar free maple syrup (I also have a recipe to make your own)
• 3/4 cup water
• 1/8 cup canola oil
• ½ cup dried fruit (if desired)
Now preheat your oven to 250. Take your dry ingredients—oats, nuts, seeds (omit dried fruit) and stir them together in a giant mixing bowl. Then get your wet ingredients all mixed together in another bowl (maple syrup, water, oil)—pour this mix over the dry ingredients stirring along the way. It will get hard to stir, make sure all the ingredients are incorporated and plop it onto a big baking sheet (pam sprayed). Spread the layer thin as possible and bake for about an hour, stir and bake for another 30 minutes or until golden brown and crispy. Immediately add your dried fruit and let sit until cool. Store once it is at room temperature in an airtight container.

The Green Monster

Sounds disgusting but actually tastes great! I have been reading all over blogs about how good these “green” drinks are and the magical ingredient? Fresh Spinach! Even though I love spinach I heard that you could not taste it at all when it is added to smoothies or other drinks, making it a powerhouse of nutrition. So experimenting began yesterday when I made my first green smoothie, read about how I did it. As always, I mixed and combined other peoples recipes to fit my needs and my taste buds. Now I share my personalized version with you!

Emily’s Monster Smoothie (so thick I ate with a spoon)
2 giant handfuls of FRESH spinach (fresh is KEY, I heard this does not work with frozen)
½ cup water
½ cup soymilk or other milk
½ cut up banana
Blend like crazy. Will be VERY green

Once you have blended the spinach into oblivion, it will be a bright green liquid you are left with. Then add:
1 scoop NutriBiotic Vanilla Bean Protein Powder*
¼ cup cottage cheese (I tried Nancy’s Dairy brand, made it very creamy)
3 tablespoons cocoa powder
A handful of ice cubes
Blend again! If it is not to the consistency that you want feel free to play with it. I like things thick, eating them rather than drinking them. Mine was so thick that I ate it with a spoon but I achieved this by adding Xanthan Gum (you only need a TINY bit) and blending again.

* NutriBiotic ProZone Nutritionally Balanced Drink Mix has a nutrient ratio of 30-30-40 (protein- fat- carbohydrates) for maximum enhancement of healthy living, fat burning and creating balance in the body. This specific formula is the naturally flavored vanilla bean one which is great for just mixing simply with water or milk and works perfectly in recipes like the one above.

Hey there Saucy Mama!

You too can have wings! I have created a great, simple recipe along with some tofu tips. Keep reading—To start grab a block of Nasoya firm or extra firm tofu.

Pat dry very well and gently cut into cubes. Line a baking tray with foil, spray a little non-stick spray and lay cubes onto tray. Season cubes lightly with a bit of sea salt and a shake or two of pepper.

Stick in the oven at 425 and after 10 minutes flip them. Flip four times, leaving less time in between each flip.
Take out of the oven, grab your bottle of Saucy Mama Hot Wing sauce

(NOM NOM NOM) and put your cubes in a bowl. Chop up some scallions and toss those on top if you have them. Coat with sauce. Simple and delicious. Try it!

Bella Sun Luci

Thank you to Bella Sun Luci for sending me their families’ tradition of fine sun dried tomato products made from recipes handed down for generations. They make their award winning products with premium olive oil and their special blend of herbs. Every step of the process is done by them—they operate Mooney Farms and there they grow their tomatoes, clean them, dry them and process them ensuring only the best final product. I am sure I don’t have to tell you but the benefits of tomatoes are one of a kind. A diet rich in tomatoes is a great one and helps ward of disease in the body. I have had sun dried tomatoes before but never had worked with them. In the past, I have tasted them in pasta dishes, on salads etc but never created anything with them myself so I was excited! I went to their recipe database for inspiration and made some tweaks to their Cheesy Sun Dried Tomato Dip. Here is my version and it turned out sooo good! You can hop over to their site though for more recipes or the original dip recipe (click on them and they are nicely formatted into a word doc for you to print).

Cheesy Sun Dried Tomato Dip
1 tub Whipped Reduced fat cream cheese
1 Cup Greek Non-Fat Yogurt -- plain
¾ Cup Bella Sun Luci Sun Dried Tomatoes in Pure Olive
Oil & Herbs, Drained
Splash of lemon juice

½ tsp Sea Salt (I use and LOVE Lords of Salt Brand)
½ tsp Black Pepper
¼ cup Finely sliced fresh basil leaves
Blend cream cheese, yogurt, tomatoes, basil, lemon juice, salt and pepper in a blender until smooth. Chill.
I referenced using Sea Salt in the recipe versus traditional salt – Lords of Salt makes an AWESOME Sea Salt, I used Traditional in this recipe but they have variations like Hazelnut, Chardonnay, Pinot Noir and even Chocolate! Get your creative juices flowing!

Muffins!

Here are my newest love—Flaxseed Muffins. You gotta try them. They are easy to make, great for you and you can tote them around. Plus the 411- on my new uses for Flaxseed!

Flaxseed Muffins
First mix up your dry ingredients:
1 cup whole wheat flour for baking
1 ½ cup oats ground (set aside some whole oats to dust top with for oat effect).
½ cup ground up flaxseed* (either buy the pre-ground type or use a coffee grinder)

¼ cup nuts or choice and ¼ cup dried fruit of choice (both optional or do either or)
1 cup granulated sugar substitute
1 tsp baking powder
1/2 tsp baking soda
Sprinkle of cinnamon
Mix up your wet ingredients:
1 cup applesauce
1 cup milk or milk substitute
1 egg
Combine ingredients, stir very well. Let the mixture sit for a few minutes. Spoon the mix into a 12 cup muffin tin or a 6 jumbo. Put into the oven at 375—check at 20 minutes, let bake until knife comes out clean.

Transfer to rack to cool. Serve plain or with a smear of peanut butter.

Flaxseed is so versatile, not just for baking but you can use it as a substitute for fats, substitute for eggs, on cereal, blended into protein drinks, blended into smoothies, on applesauce, on yogurt, on cottage cheese—or cooked into savory dishes.
*I used Hi-Stakes Spelt flaxseed and it has worked great for me. They have great deals going on right now on their website.

If you like Pina Coladas read this (recipe included)

Let me just say this Coconuts are the BOMB! So many people are scared off because of the fat and calories in coconuts but they are good fat and calories! Luckily, I have been seeing coconuts mentioned more and more in the media praising their health benefits. Even Jillian Michael’s interviews she talks about how she incorporates coconuts into her diet and uses coconut milk, eats coconut ice cream (I LOVE Luna & Larry’s Coconut Bliss). The hard thing about buying coconut juice is that it is usually highly sweetened. Not Amy & Brians! Amy & Brian have come up with a natural coconut beverage that is high in potassium and electrolytes and just plain easy to work with. I love it. It is made from the water of young coconuts and fits perfectly into an active lifestyle. So what to do with it? Well—you can drink it straight from the can, it is quite delicious. OR you can make a high protein morning smoothie like I did! I am going to share my recipe:

AM Coconut Juice Smoothie
1 can Amy & Brian’s Coconut Beverage
2 scoops Twin Lab Vanilla Protein Powder
1 banana
Sweetener of choice
Ice
Blend until a creamy smoothie consistency. Two servings.

Cha-Cha CHIA!

Not like Chia Pets, Chia Seeds. I am a fan of the pets as well and that is still what I think of when I hear the word “Chia”. After learning how beneficial the addition of chia seeds can be to your diet you will want to re-program your Chia thinking too! Chia seeds have been show to have amazing nutritional value—a great source of calcium, magnesium, iron, potassium, fiber, protein, B vitamins and antioxidant power. Considered a “superfood” by many nutritional guru’s Chia seeds can help athletes with your energy levels, building muscle and balancing your electrolytes. Everyone else can benefit from Chia’s nutritional powerhouse by their help in aiding weight loss, lowering blood sugar, lowering blood pressure and improving both cardiovascular and colonic health.

If you are sold on Chia Seeds you probably want to know WHERE to get them and HOW to use them. This is where I was lost myself. Where to get them? Try Marquis Nutra Foods. They have the seeds plus sell other Chia Food items that might be a great place for a beginner. They also have a ton of information right there to help you navigate through the use of Chia Seeds. Myself—I wanted them in their raw form and just googled some recipes to try out at home. I am a sweets person and was delighted by the recipes making Chia puddings, smoothies, adding to yogurt, cereal etc. So here is some information I found on the USE of Chia Seeds. You should gradually add Chia Seeds to your diet—try between 1 teaspoon and 2 tablespoons by sprinkling onto food either whole or ground up. I ended up going with a pudding recipe which is a compilation of a bunch of recipes I found online. I did this:
¼ cup chia seeds
½ cup Tempt Hemp Milk
¼ cup water
4 packets sweetener of choice
1 teaspoon Watkins Vanilla Extract
1 tablespoon cocoa powder
I stirred it up really well, then whisked it up a few times. Place in fridge for 10 minutes—got really thick,
yummy and pudding-like! I think next time I will added 1 tablespoon melted peanut butter.

Dulcet Sauces (Recipe Included)

Do you love ethnic dishes but don’t have all the spices to prepare them? I had always wanted to make a really great tofu-curry dish but did not have all the right spices or even know where to begin. I recently made a tofu-noodle-veggie stir fry using an Indian Curry sauce by Dulcet. Here is there description of the all natural, gluten free sauce:

We use the finest spices to blend our unique recipe of Madras Curry. Use as a finishing sauce on chicken, fish, pork, lamb or lentils or create a simmering sauce with tomatoes. Great as a stir fry sauce, especially with noodles. Use as marinade on pork ribs or grilled chicken. The best ever Curry Chicken Salad is on our website and there are lots of yummy serving suggestions on the label.
Using their very own Beef & Veggie Stir Fry Recipe from the website as an inspiration I changed it around a bit using the Curry and Tofu versus the beef. This was a hit! Here is my take on the recipe:
Tofu & Veggie Stir Fry
1 block of Firm or Extra Firm Tofu, drained and cubed
3 T plus 6 T Dulcet Indian Curry Sauce
½ t dried crushed chilies
1-2 cloves garlic, chopped
1 T vegetable oil
1 sm onion, thinly sliced
1 sm red pepper, thinly sliced
1/3 lb broccoli florets – (I added a bit more)
2 T sherry or water – (used water and it turned out great!)
1. Place tofu, 3T Dulcet Indian Curry Sauce & dried chilies in a glass bowl, set aside while preparing veggies.
2. Place wok or large sauté pan over med high heat for 1 minute.
3. Add the beef and cook for 30 sec, add garlic, cook additional 30 seconds, remove from pan & set aside.
4. Increase heat to high, add the oil & onion and stir fry for 2 ½ minutes.
5. Add the red pepper and cook 1 minute, add the broccoli and cook for an additional minute.
6. Reduce the heat to med high, add the sherry or water, cover the pan and cook for 1 minute.
7. Remove the lid, place the tofu back in the pan along with the 6 T Dulcet Indian Curry Sauce, cook 1 minute.
8. Serve over a bed of steamed rice. (I tossed with noodles and a bit more sauce)

Bags o’ Chips

Chocolate Chips! Today we had a “treat day” at work so I made Cookies and a Chocolate Chip loaf—Chocolate Chip being MY theme! They were both a hit—I used Guittard* Chips in both recipes using half milk and half extra dark (made a great combo). The recipes are “classic” with only a few substitutions so they should be a “once in a while” treat!
Chocolate Chip Cookies
 2 cups whole wheat flour
 1 teaspoon baking soda
 1 cup Smart Balance for baking
 2 cups granulated sugar substitute
 ½ cup molasses
 1 teaspoon high quality vanilla
 Egg substitute equivalent to 2 large eggs
 1 cup dark chocolate chips, 1 cup milk chocolate chips
Bake at 400 degrees
*I love Guittard chocolate because they have a unique taste to them due to the location they are grown in and how they go from cacao bean to pure tasting chocolate.

Recipe-- Inspired by Jamaica

Jama Salad

After eating the Corn-- Kidney Bean Salad in Jamaica I was craving it again. I found that the importance of this recipe is marinating.
1 can kidney beans

1 can corn kernels (sweet)

2 bell peppers (green and red or just one color) chopped

1 red onion chopped

cilantro (optional)

sweetner of choice
Drain the beans and corn kernels, chop the peppers and onions mix well. Add a little salt and pepper, mix again. Set aside. Make a dressing of 4 tablespoons vinegar, 4 tablespoons olive oil and sweetner to desired sweetness. Add dressing to salad as well if cilantro if desired. Cover and refridgerate overnight. Take out and stir again. Enjoy!

Popye's Favorite Smoothie

Believe it or not-- you don't really taste the spinach. Make sure your spinach is fresh, not frozen.

3 cups spinach leaves, not pressed down
1 banana
1/2 cup carb countdown milk, soy milk or almond milk
a few ice cubes
this is where you can get creative -- add another combination:

1-2 tablespoons peanut butter + another 1/2 cup of liquid
1 tablespoon Hershey's Special Dark Cocoa Powder + another 1/2 cup of liquid (it looks NASTY but tastes great)
2 tablespoons SF/FF Banana Pudding Mix + another 1/2 cup of liquid
Dash of extract (banana, pinapple or coconut) + 1/2 cup coconut milk
any other fruit with about 1/4 cup of liquid-- try oranges, apple slices, pears

Vegetarian Loaf

Okay, the name probably doesn't draw you in but you have to try it!

1 cup beans of choice
1 cup cottage cheese
1/2 cup UN-cooked oatmeal
1/2 cup brown rice or other grain (tried 7-grain pilaf and wild rice for this both wonderful)
this ingredient is optional but gives it so much flavor: pick a chopped raw nut and gently toast on the stovetop (1/4 to 1/2 cup) then stir into mix
then add an egg, or equivelent of whites/ beaters
water as needed to stir
then some garlic powder, salt-free seasoning blend etc of choice

MIX MIX MIX then pour into loaf pan. Set oven at 350 and let it bake until knife comes out clean on middle rack. Depending on my ingredients its usually 30-50 minutes. Transfer to top rack to get a nice crust on the top. Serve with mashed cauliflower. This recipe is so versatile and you can use up items you have leftover or sitting in your pantry and it always turns out so good!

Crepes with Pumpkin Filling

For your crepe:
1/4 cup egg whites
1 scoop vanilla protein powder
sprinkle of pumpkin pie spice or cinnamon
packet of sweetner

Cook like you would a pancake. After you flip and the one side is done take the prepared filling below and spread onto one half of the crepe, cover so filling warms. When it is totally cooked fold in half and serve!

For your pumpkin filling:
1/4 cup pure canned pumpkin
1/4 cup ricotta cheese
puree these ingredients in blender-- add a very tiny amount of vanilla extract and 2 packets sweetner of choice if desired

Does not even need syrup!

Overnight Oatmeal-- October style!

1/2 cup Quaker Old Fashioned Oatmeal
1/2 cup Hood Carb Countdown Milk
1/2 cup Pure Pumpkin -- canned (not pie mix)
Cinnamon
Sweetner
Combine all incredients and stir. Let sit in fridge overnight. When ready to devour take out and add a splash of sugar free syrup. Microwave if you want it warm for about 2 minutes!

Romaine Wraps

1 boca burger chopped into little pieces
1 cup of chopped mushrooms
1 little can of water chesnuts chopped
1/2 cup pre-cooked brown rice
1/8 cup chopped onion
Braggs Liquid Aminos

Spray pan with Pam, add onion and mushrooms. When those are cooked add in the rest of the ingredients and a big splash of Bragg's. Let simmer. Serve in Romaine lettuce wraps.

Lightened Mexican Eggs and Hashbrowns

Grab a carton of egg beaters, 1/2 cup of black beans, slices of a onion and a big dose of salsa and cut up a sweet potato into cubes. Pre-heat your black beans in the microwave. Scramble your beaters then add the black beans and cook a little longer on the stovetop. In another pan, add the sweet potato cubes and fry in Pam spray until golden brown on the outside and tender on the inside. You can also use a cheese grater to shred your potato and have it cook faster. Top your egg mixture with fresh salsa. MMMMMMMMMMM!!!

I can't believe its not cheesecake!

This is something else that there are a ton of variations out there, this is what mine has evolved to. You will need:
3 packets of unflavored knox gelatine
1 tub (16 oz) no-salt added cottage cheese
1/2-3/4 cup Hersheys Cocoa (depending how much of a chocolate lover you are, obviously I use the 3/4 cup)
4 cups water, divided
1/4 cup Davinci's Sugar Free vanilla syrup
1/2 cup sweetner
Splash of vanilla extract

Boil 3 cups of water and when the boil is rolling add the packets of gelatine whisking until it is disolved. In the meantime, blend the remaining cup of water and additional ingredients in your blender until cottage cheese is smooth. When hot water mixture is done add to blender with other ingredients. Pour into individual tupperwares if you want to make it portable or one big glass dish. Let it sit in the fridge overnight before eating.

Protein Packed Pumkin Pie

Okay people you can add a crust if you have to but it really doesn't need it!

1 can Libby's Pure Pumpkin (NOT pie mixture, ingredients should only be Pumpkin)
1/2 cup egg beaters, or equivelent of whites
3/4 cup Hood Carb Countdown fat free milk
1/2 cup splenda
2 scoops vanilla protein powder
1 teaspoon vanilla extract
1 teaspoon nutmeg
1 tablespoon cinnamon

Mix together all ingredients very well with hand beater. Pour into Pam sprayed pie pan or other glass dish. Bake in the oven at 425 until knife pulls out clean and top is firm/light brown. Turn off oven and let the pie sit until it is cool. EAT! Save the rest, if there is any in the refrigerator. This is great with a dab of greek yogurt on the top.

Tofu

I love those shelf stable Tofu blocks made by Mori-Nu. They come in a lite version which is my favorite. It is super simple to use once you get used to it. To get it ready you must take it out of the package and drain the water. Pat the block dry being very careful not to break it. Then here come your options!

1. Slice thin and spray pan with a bit of Olive Oil or Pam and let sizzle until first side is bubbly and a light brown color-- flip.

2. Slice thin and stick in the freezer overnight. Dip into egg whites, beaters, milk (just about anything), then dip into Fiber 1 (original version-- ground in blender to breadcrumb consitency). Tastes like breaded, fried bites.

3. Slice and bake in pan sprayed with Pam or lightly greased. Either season with Salt free seasonings or a little Franks Red Hot!

Dense, Fudgey, Flourless Cake

Don't knock it until you try it-- this is AWESOME.
1 Can of Black Beans
5 egg whites or equivelent of egg substitute
3 tablespoons of smart balance omega blend (or whatever butter/ fat/ oil you use)
1/2 cup Hershey's Cocoa Powder
1 teaspoon vanilla extract
1 cup sweetner
2 teaspoons baking powder
Splash of whatever milk you use (I use Carb Countdown or sometimes Blue Diamond Almond Milk)
Blend all ingredients it the blender until there are no more bean chunks. Should be a totally smooth batter, like a cake batter. Pour into a pan and bake at 400 until knife comes out clean. This really does not need any topping but sometimes I will make a frosting of protein powder and water or smear some peanut butter on there. No one will know its beans!