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Survival, baby!

If you are interested in survival topics but get tired of the standard political and religious hulabaloo that tends to surround it, you might want to check out my good friend Georgene’s brand spankin’ new blog. It’s called [DFW Preppers and Survivors].
I find Georgene to be a very level headed person when it comes [...]

Tender Pork Loin and Tomato Couscous

It was a last minute decision to stay in for dinner, and therefore to skip the grocery store. I had the double challenge of coming up with something quick, requiring little effort, whilst having the ingredients on hand.. that would make for a nice Sunday night. I managed surprisingly well. Sorry, not [...]

Eastern Light Oyster Stew

Brrr-rrr-rrr! Are you cold? I am freaking freezing! Therefore, I’ve been on a soup kick! I tried my hand at lightening up an oyster stew recipe, and I was very pleased with the result. Warmed my tummy, it did!
Ingredients
16 oz oysters shucked with liquor retained
4 cup fat free half & half
4 tablespoons margarine
salt, to [...]

Plump buttery oysters in a creamy broth.

Seared Tuna with Wasabi Butter Sauce

Been promising to get back to some healthier recipes. Being short on time, and needing to eat healthier this holiday season, I turned to my old friend RecipeZaar and found this recipe for Seared Ahi Tuna Glazed With Wasabi Butter. Of course, I made a couple of changes… mostly born from lack of time [...]

Artichoke Cheese Balls

So, out come the recipes from last week’s Thanksgiving festivities. I promise, I will break this up with something healthier very soon. Having said that, these aren’t too bad for hors d’oeuvres. My mother loved making these, and I’ve been carrying on the tradition in her stead.
Ingredients
16 ounces artichoke hearts, drained and mashed
2 tablespoons olive [...]

Autumn Gold Pumpkin Butter No Sugar Added

Posted by Vicky on October 13th, 2009

What could be better than a spoonful of creamy pumpkin butter sprinkled with chopped pecans? The answer is, slow cooked pumpkin butter with no sugar added.

Once again, my slow cooker brings me great joy. I usually make pumpkin butter in a pan on the stove. This year I decided to give the slow cooker a shot at it. Wow, was I pleased. Not only did it put out a substantial quantity of tasty pumpkin butter… it made my house smell divine for 4 hours. The spicy aroma lingered for the rest of the day, giving my home all the cozy feelings of Autumn.

The luscious ingredients being stirred into the slow cooker to later form a delectable cauldron of pumpkiny sin...

Ingredients

4 cans 100% pumpkin puree
2 cups Splenda granular
1 cup sugar free pancake syrup
juice of 1 lemon
2 tsp pumpkin pie spice

Directions

Stir together all ingredients in slow cooker / crock pot.
It is wise to squeeze the lemon into a separate bowl first so that you can easily remove errant seeds with a fork.
Cook on low for about 4 hours, stirring and scraping sides once every 30 minutes or so.
When you have achieved a thick and smooth texture you’re happy with, move the contents to a storage container and refrigerate.

While it is delicious right out of the pot, I prefer to refrigerate it for about a day before serving. You can use it as a dip for ginger spiced cookies or graham crackers. Adorn it with chopped nuts and fat free whipped cream. Top pie or cake with it. Personally, my favorite way to eat it is naked from a spoon or stirred into Greek yogurt. This recipe makes a substantial amount, so you can try it every which way your heart desires.

Doesn't this make you want to just slam your face into the pot?

I used two 15 ounce cans of 100% pumpkin puree. DO NOT use the pumpkin pie filling that is often stocked next to the puree. If you use homemade pumpkin puree, you will need about 7 cups. For the syrup, I used Safeway brand sugar free breakfast syrup. Any sugar free syrup will probably work. Maple syrup wannabes are recommended. I lightly squeezed the juice out of the lemon into a bowl before adding it to the slow cooker. This makes it easier to sift out errant seeds with a fork. Next time, I will probably add more pumpkin pie spice. For most people, 2 teaspoons is probably sufficient. I like my fall foods very spicy.

Autumn Gold!

Happy noshing!

Find this recipe in my SparkRecipes recipe box.

It took one 4 cup container and one 3 1/8 cup container to store the full recipe, give or take the samples I stole along the way! I would say it yields about 7 1/4 cups total. I calculated for 1/4 cup serving size to get the Spark nutritional info.

Shrimp Cakes

Posted by Vicky on October 12th, 2009

A lightened up version of a down home favorite! We had a substantial lunch whilst watching Sunday football up at the local neighborhood watering hole. So, for dinner, we made these fun shrimp cakes and not much more. However, they can be served up as a main course alongside some corn or the fruit of your choice. The also make a light, yet satisfying alternative to shrimp toast.

A lovely alternative to traditional fried fish cakes.

Ingredients
1/2 cup Eggbeaters, Southwestern Style
1/2 cup flour
5 tbsp water
2 tbsp fresh cilantro, finely chopped
1 small bunch scallions, finely chopped
1/2 lb small shrimp, shelled and chopped
1/2 tsp lite salt
1 tsp fresh ground pepper
1 tsp smoked paprika

Directions

In a medium to large sized bowl, mix flour and eggs. Then, add water and stir until smooth.
Add shrimp, cilantro, and scallions to the bowl. Then add paprika, pepper, and salt.
Let mixture stand for 30 minutes.
Heat the flat non-stick plates of a counter griddle to medium-high heat. When ready, drop the mixture onto the griddle in 2 tablespoon units. (Each cake should be made from 2 tbsp worth of the egg/shrimp mixture.) Flatten a little with the back of a spatula, if necessary.
Let cook until underside is golden, then flip one time. Cook again until underside is golden. These need to be turned only once and should not stick.
Serve with cocktail sauce, tartar sauce, ketchup or whatever you desire.
These can be cooked in a regular pan with a minimal amount of non-stick spray.
Recipe makes 12 – 14 cakes.

Easy to make!

Any egg substitute will work nicely. The Southwestern style eggbeaters add a little kick. If you use plain egg substitutes or an equivalent number of real eggs (2 large) then you might opt to add some of your own chopped peppers and/or onions to the mix when it comes time to add the scallions.

Just about any raw shrimp will work, though small ones are easiest to work with. I usually buy a bag of frozen shrimp and thaw them out overnight or just run cool water over them in a colander as I shell them. I then place them in a small food processor along with the cilantro. You need only pulse them a few times to get them chopped down to a workable size. Do not pulverize them to a paste.

I scrape the shrimp / cilantro mixture out of the processor and into the egg / flour / water mixture. I then cut the scallions down a little and chop them the rest of the way also with a few pulses of the food processor. After I’ve added the scallions to the egg mixture, I then add my seasonings.

You can chop the ingredients by hand if you like. I just like to be a lazy arse now and then!

Be as creative as you like with these. If you’d rather not have spicy, you can use savory herbs or Old Bay seasoning. If you want them super spicy, you can add a couple shakes of Tabasco. Lots of room for experimentation. How long you cook them is also up to you. I like to cook them until both sides are a crisp golden brown. As long as the shrimp are cooked through, you can pull them off the griddle when they look good to you. If you use real eggs, make sure those are cooked through as well.

A Spark reviewer made these with gluten free flour, so that’s also an option. I typically stick with white since it amounts to relatively little per cake.

I usually flip open my Cuisinart Griddler and use the flat grill plates to cook these, no non-stick spray required. (I love my Griddler. It comes with flat griddle plates and grill plates which can be popped out and put in the dishwasher!) Tonight, due to a temporary lack of counter space, I used a little bit of non-stick spray in a saute pan.

My husband had a little bit of dipping sauce and a little bit of ketchup with his. I am plenty happy having mine without sauce.

Poor chef! Those shrimp are not happy!

Find this recipe in my SparkRecipes recipe box.

Strawberry Mascarpone Dip

Posted by Vicky on October 8th, 2009

Awhile back, I ran across a really tasty Mascarpone dip at Whole Foods. I’ve been wanting to take a stab at my own Mascarpone dip ever since, and tonight I finally did.

Ingredients
4 oz Neufchatel cheese
4 oz Mascarpone cheese
2 tbsp skim milk
4 tbsp Splenda
6 oz low fat Greek yogurt (2%)
1/2 c pureed fresh strawberries
1 tsp lemon juice
1/4 – 1/2 tsp almond extract

Directions

Beat Neufchatel and Mascarpone with milk until fluffy. Add Splenda and continue to beat.
Add Greek yogurt, lemon, and almond extract. Continue to beat until smooth and consistent.
Beat or fold in strawberry puree.

I challenge you to not lick the bowl.

I recommend you sample this recipe, along the way, so that you can adjust ingredients to your liking for both taste and consistency. I’m the sort of freak who will simply eat this with a spoon. For guests, I would put out fresh fruit and graham crackers. Another option is to use it as a dressing for a nice fruit salad.

You want the type of Neufchatel cheese that’s stocked next to the cream cheese at your grocery store. Indeed, did you know that real Neufchatel cheese is from France and significantly different. According to Wikipedia, though, cream cheese was invented by someone who goofed up whilst trying to make the French kind in New York. So, it seems French Neufchatel is somewhat of a roundabout ancestor to the Philly stuff you’re about to toss into this dip.

If you adore almonds, almond paste, Marzipan, etc., go ahead and put in the full 1/2 tsp of almond extract. If you do not like almonds, you should leave it out completely. Personally, I think the almond extract is what makes this dip so special. However, I’m sure it would be a pleasant dip either way. If you are undecided, start with 1/4 tsp and sneak a sample.

Any kind of strawberries will work. I treated myself to some long stemmed beauties I was lucky enough to happen upon. I washed them, hulled them, and then I pureed them in a miniature food processor. Along the way, I wondered if simply slicing them then folding them into the dip would make for a nice icebox pie filling. If you don’t feel like fooling with strawberries, replace them and the Greek yogurt with 6 oz of light strawberry yogurt.

Strawberry Mascarpone Dip

Find this recipe in my SparkRecipes recipe box.

Spicy Blackberry Turkey Cutlets

Posted by Vicky on October 7th, 2009

This is one of those easy yet tasty recipes that people will think you worked hard at making.

Fresh out of the oven.

Ingredients
1 pound turkey breast cutlets, boneless, skinless
3/4 c sugar free blackberry preserves (I use Polaner)
1/2 c reduced carb ketchup or regular ketchup
2 tbsp red wine vinegar (I use Pompeian)
1 tsp worcestershire sauce
2 tsp chipotle chili powder (I use McCormick)
dash salt

Directions

Preheat oven to 350 degrees.
Lightly coat a 13 x 9 inch pan with cooking spray. Place turkey cutlets in pan, in a single layer.
In a medium bowl, combine the remaining ingredients until consistent. Pour resulting sauce evenly over turkey cutlets.
Bake for 1 hour or until Turkey is at safe and desired temperature.

This recipe makes 4 restaurant servings or 8 ladylike half servings. A half serving is about 1/2 a cutlet per person. This is a spicy recipe. You may use less chipotle chili powder, regular chili powder, or no chili powder at all to get desired level of spiciness. Just about any hot red spice works.

This is also another very versatile recipe. Just about any variety of sugar free jam works. I would like to try apricot or strawberry next time. You can also use chicken or pork in place of the turkey. I try to use low sugar ketchup when possible. Unfortunately, I couldn’t find any this week. What you see in the photo is regular ketchup. A serving is still pretty low in sugar. I put both versions into SparkRecipes… I came up with 11.7 grams of carbs and 4.1 grams of sugar sugar per serving using regular ketchup, and low carb ketchup yields 8.6 grams of carbs and 1.1 gram of sugar.

Last night, I decided to use only half the sauce. I put the other half in a container in the fridge, and I’m trying to think of something different to do with it.

Ready to go into the oven!

This would probably do very well in a slow cooker at 7 or 8 hours on low. Stir up the sauce, throw the whole mess in and let her rip! I have not tried that yet, but you know I will. It comes out of the oven a bit on the runny side, but only in the bottom of the dish where some sauce meets some turkey juice. It thickens as it stands. In any case, it tastes very nice.

So, I put this in the oven at 4pm. My husband was due home at 5pm and needed to eat and go right back out. It wasn’t until he was standing in the kitchen that I realized I somehow shut the oven off when I set the timer. D’oh! I’ve only been using the same oven for 8 years… what do you want from me?! Ah well. That just goes to prove that if a dork like me can get in the kitchen and take responsibility for making my own food… so can anyone else!

Good thing it makes for great leftovers.

If it's good enough for a Jawa, it's good enough for you.

Find the low carb ketchup version of this recipe in my SparkRecipes recipe box.
Find the regular ketchup version of this recipe in my SparkRecipes recipe box.

Chewy Chocolate Protein Bars

Posted by Vicky on October 6th, 2009

This is another super-chocolate recipe that is dense and filling. They’re not quite as heavenly as brownies, but if you want to cram your face full of chocolate and protein… this is a very suitable replacement, in my opinion. They’re not calorie cheap. However, they’re low in net carbs and sugar, and they’re fairly high in protein. I’ve been known to grab one as a meal replacement. I don’t know that I would advise that to everyone. It depends on your nutritional requirements, supplements, etc. As usual, I leave that up to you to decide.

Mix the wet stuff with the dry stuff, bake and you're off to the races!

Ingredients
3/4 c almond meal
1/4 c flax meal
3 scoops chocolate protein powder (84 g total)
1 c old fashioned oats
1/2 c non-fat powdered milk
1/4 c egg white substitute
1/4 c Hershey’s sugar free chocolate syrup
1/4 c Joseph’s sugar free maple syrup
1/4 c canola oil
1/3 c semi-sweet mini chocolate chips

Directions

Spray an 8×8 baking dish with non-stick spray. Preheat oven to 350 degrees.
In a medium to large bowl, combine dry ingredients. In another medium bowl, combine wet ingredients.
Add the wet ingredients to the dry ingredients and mix until you have a cookie or brownie batter kind of consistency.
Place the dough into the baking pan, spreading it lightly from the center outward. (The less you drag non-stick spray around with it, the less chance of the bars sticking in spite of the spray.)
Bake for 20 minutes. I would advise checking them around 15 minutes. If you like super-gooey, take them out of the oven at 15 min and leave them in the baking dish until completely cool. Store in the refrigerator.
OR… you can pull them out at around 20 minutes, let them cool until just stable, place a cooling rack over the top of the pan, flip them onto the rack, then flip them back into the pan when the pan is cool. Don’t do this too soon, though.
OR… take the baking dish right from the oven and place it in the freezer for a few hours, and then move it to the fridge. That’s a trick I learned with carrot cake that helps maintain moisture.

Whatever you do, these are ultimately best stored in the refrigerator. I like them right out of the oven, but I love them after they’ve been in the fridge for at least one day. Some people don’t care for them out of the oven but still like them after a day of refrigeration. I like to cut them into single servings and place into individual baggies. Makes it easier not to mindless nosh! Also, simply covering the pan and not cutting them at least forces you to have to think about it every time you cut one.

Lucifer the evil Cinderella cat guards mine!@~

Options
Flour swap… I was inspired by a recipe for protein bars given to me about a year ago by Ms. Joni over at Life, Food, Family. The original recipe calls for 1/2 c almond flour and 1/2 c soy flour. Up until today, I’ve been happy with 1/2 c almond flour, 1/4 c flax meal, and 1/4 c soy flour. I don’t really know why I wasn’t keen on trying to use just almond meal and flax, but my friend Georgene… another one whose love for experimentation motivates me… finally convinced me to try it. Today, I did and I’ll not look back. In any case, as long as the amount of flours/meals totals 1 c, just about any combo works. It all depends on the nutritional outcome you want.

Syrup swap… I believe Joni’s recipe called for sugar free Da Vinci vanilla syrup. I now use the Hershey’s in place of this, as I’ll take chocolate any way I can get it. (Hershey’s 15-calorie stuff ain’t great off the spoon, but I like it a lot when mixed into coffee or baked goods.) In the past I’ve also successfully used Monin O’Free caramel syrup and Da Vinci sugar free dulce de leche. I find the Monin caramel to be a bit thicker than the DV.

Maple swap… I know people who use the sugar free pancake syrup you can buy at the supermarket, but I’ve not tried this myself. If your digestive tract is sensitive to maltitol, this would be your preferred option.

Egg swap… Until today, I used 1 large egg where egg white substitute is used above. By happenstance, I found out that the substitute works quite nicely. If you go with a real egg, put it in the bowl first and beat it a bit before adding the other wet ingredients

Protein swap… You could alter the flavor by picking different protein powder. I bought a canister of Click that I didn’t care for in regular protein shakes. I loved it in this recipe. Unfortunately, that’s because the sugar content is higher. I steer clear of it these days.

Chocolate chip swap… Sugar free chocolate chips would lower the sugar content. Nuts would lower the sugar content but would probably increase the overall calories.

DON’T BE AFRAID TO EXPERIMENT! Swap things out based on your needs and tastes. This is a very versatile recipe!

LINKS
For nutritional info, find this recipe in my SparkRecipes Recipe Box.

Check out NutsOnline. They have the absolute best array of bulk baking ingredients, herbs, and spices. Great prices!

Visit Life, Food, Family for more great recipes.

Jalapeno Heaven

Posted by Vicky on October 5th, 2009

Cheesy and spicy and everything nice-y! If you love cheese and eggs, then this is guaranteed to please. Jalapeno Heaven is one of the few recipes in which I use white flour. There is only 1/2 cup across the entire recipe, which brings the total carb count to about 6g per serving.

This is all you need.

Ingredients
1 lb. reduced fat 4-cheese mexican blend, shredded (4 cups)
1 lb. reduced fat colby-jack cheese, shredded (4 cups)
12 oz. fat free evaporated milk (1 can)
1/2 c. southwestern style eggbeaters
1/2 c. flour
2 jalapeno peppers, chopped

Directions

Pre-heat oven to 350 degrees. Spray 9 x 13 inch pan with Mazola butter flavored cooking spray.
Layer cheese and chopped jalapenos in pan.
In small bowl, combine eggbeaters, milk and flour. Mix well and pour evenly over the top of the cheese and peppers.
Bake for 45 minutes. Cool and cut into squares.

Chop... stir... layer... munch!

Just about any flavor of shredded cheese will work. I normally use half colby-jack and half cheddar. While reduced fat cheese works here, fat-free cheese is not advised. It’s definitely best with full fat cheese, although this will obviously increase fat and calories. Regular eggs will also work to the same effect.

We like ours spicy, so I use the entire pepper apart from the stem. If you like yours less spicy, you can leave out the seeds. A drained can of diced green peppers can replace the jalapenos.

These are GREAT, cold or reheated, and can feed a person all week long. Tonight, I served it direct from the oven along with some fresh cut pineapple on the side.

A cheese party with pepper confetti!

Jalapeno Heaven makes a great breakfast, lunch, dinner, or a snack. Easy to take to a potluck!

LINKS
For nutritional info, find this recipe in my SparkRecipes Recipe Box.
For nutritional info using full fat cheese, use this link instead.

Easy Ham and Navy Bean Soup

Posted by Vicky on October 4th, 2009

This was so easy and had an awesome touch of sweetness to it that I’m not used to in bean soup. I think it was choosing a honey ham and using baby carrots that made the difference. The liquid smoke was also a nice touch. Throwing something in the slow cooker and forgetting about it until the wonderful smells waft into the living room is always a pleasure. Can you tell yet that I love slow cookers?

This recipe might be a little higher in sodium than desired, if you’re watching sodium intake. I was very pleased with the low sugar count, considering I used honey ham.

Ingredients
1 lb. cooked boneless honey ham (not the brown sugar encrusted kind!)
2 c chicken broth, 33% less sodium brand
1 c navy beans, dried
1 c chopped celery
1 small white onion, chopped
1 c chopped baby carrots
1/4 tsp dried thyme
1/4 tsp liquid smoke

Directions

Combine all ingredients in slow cooker. Mix well.
Cover and cook on low for 10-12 hours.
Enjoy!

Nutritional Info
Makes 8 half-cup servings. Calories 108.2, Total Fat 1.7g, Saturated Fat 1g, Cholesterol 25mg, Sodium 688.3mg, Carbs 10.1g, Fiber 2.3g, Sugars 2.1g, Protein 13g

This time, I wanted something hearty but not necessarily so creamy. I like a good red beans and rice mash, but I wasn’t in the mood for that this time. Soft beans, yes. Bean mash, no.

WTH?! That looks like a kidney stone, but these aren't kidney beans!

The first question most people have, when it comes to slow cooking beans, is whether or not to first soak them. The answer will differ, depending upon who you ask, because it really comes down to personal preference.

Some folks experience more stomach distress… otherwise known as “the toots”… if they don’t soak their beans overnight. While this might be entertaining among the Sunday football crowd, it’s probably not an ideal situation just before a romantic evening or a big business presentation!

Others simply rinse & pick their beans then toss them right into the slow cooker. I have done this myself in desperate times, and I had no problem with it. However, I do prefer to soak if only for general “sterilization” purposes. Having said that… If I’m in the mood for beans, I typically want them THAT DAY. I also think an overnight soak would have given me the mashy effect I was trying to avoid. So, I compromised with a quick soak method.

Rinse and pick through the beans for pebbles and other field debris. As you can see, I found a pebble. This is not uncommon.
Place the beans in a pan and add water to about twice the height of the beans.
Bring beans just to a boil over medium to high heat
Cover and remove from heat. Let sit 1 hour, then drain.

Photo op! You don't need to place your ingredients in the pot so neatly. I just thought it'd be purty.

I picked a nice Smithfield boneless honey ham with the intention of making a nice ham roast dinner, using the leftovers for the soup. As I had a real craving for bean soup, I decided to blow off the intended order of events. I diced the pound I needed and threw it in a pan with a sandwich-sized slice that made a nice lunch for my husband. I sauteed it in some non-stick olive oil spray until it was cooked through. I think it was about 15 minutes. Shame on me, I forgot to time it. I’m so used to eyeballing everything.

Finally, I prepped my veggies and tossed it all in the pan with the broth, thyme, and liquid smoke. I set the slow cooker for 12 hours on low, but I wound up shutting it off around the 10 hour mark. My slow cooker typically takes a little less than the specified time for most recipes, but I recommend you check it around 10 hours. If you want a more creamy soup… soak your beans overnight, add a touch more broth, and leave it for the full 12 hours. That might do it.

I am very satisfied with a 1/2 c serving. Since my husband does not like beans, and it’s just the two of us here, this will probably feed me for several days. It’s been a long time since I’ve had bean soup, and I’m glad I made this. I am about to enjoy a cup while we watch football!

Strongbad thinks 1/2 c is more than enough for him!

Find this recipe in my SparkRecipes recipe box.

A Very Serious Topic

Posted by Vicky on October 3rd, 2009

I won’t be blogging a recipe today. Mostly because I got started late on my Slow Cooker Navy Bean Soup, and it won’t be ready until late tonight. But also because there is a very serious topic I feel obligated to talk about.

Chocolate… CHOCOLATE… CHOCOLATE !!!

Definition of Bliss. No, I didn't let her eat any. Chocolate and animals don't mix well. Poor kitteh! Oh well. She's lucky to be on the table!

As I started cleaning out my kitchen and consolidating baking products in preparation for Autumn, I realized just how much chocolate I actually have here. Voila. A blog post was born. Chocolate is one thing that will never be banned from this house. The day I’m forced to give it up is the day life will officially suck. Everyone has their vice, and this is mine. Well, this and coffee. I’d give up coffee way before chocolate. The thing is… no matter what your diet, unless you’re allergic to chocolate… you don’t have to give it up. The key is to apply moderation and good common sense when choosing your products and how to apply them. (If you happen to be someone who is allergic to chocolate, I encourage you to google the topic. You may actually be allergic to various ingredients that go into some, but not all, chocolate products.)

I prefer dark / semi-sweet chocolate. It typically has less sugar and more fiber per serving. In this house, we love to eat it right from the refrigerator. It’s easier to handle, it lasts longer, and we just dig it. A few more reasons to eat chocolate, according to Wikipedia…

Chocolate contains alkaloids such as theobromine and phenethylamine, which have physiological effects on the body. It has been linked to serotonin levels in the brain. Scientists claim that chocolate, eaten in moderation, can lower blood pressure. Dark chocolate has recently been promoted for its health benefits, including a substantial amount of antioxidants that reduce the formation of free radicals[...]

That’s my story and I’m sticking to it!@~

Things to take into account when deciding what products to buy and when to use them:

How much sugar are you allowed?
Artificial sweeteners to which you may be allergic.
How many calories worth can you fit into your day without going over your limit?
Where are you with your weight? Trying to lose? At the low or high end of your ideal range?
Will it be a snack, or will you use it in a recipe? What kind of recipe?

I have a 5 pound weight range I consider acceptable. Whether or not I’m currently landing in the top or bottom half of this range goes a long way toward helping me make good food choices. If I’m at the low end of this range and want to treat myself to a more decadent mocha, I will stir in some 90-calories-per-serving Smucker’s Sugar Free Sundae Syrup. Most of the time, regardless of my weight, I will use the 15-calories-per-serving Hershey’s Sugar Free. If I’m at the top end of my range, the Smucker’s is an automatic NO. In fact, I have a protein mocha every morning that almost always includes a squirt of the Hershey’s. In either case, and in most cases where chocolate is concerned, less than a serving does the trick.

While most of these items are highly interchangeable, I’ve divided them into three groups for the sake of discussion.

THE DRINKABLES

MmMmMmm Gooey!

Hershey’s Sugar Free Syrup
Serving Size: 2 tbsp
Calories 15, Fat 0g, Carb 5g, Sugar 0g

Sugar Free General Foods International Suisse Mocha
Serving Size: 1 1/3 tbsp
Calories 30, Fat 2g, Sat Fat 2g, Carb 2, Sugar 0g

Swiss Miss Sensible Sweets – Diet
Serving Size: 1 packet
Calories 25, Fat 0g, Carb 4g, Sugar 2g

Smucker’s Sugar Free Sundae Syrup
Serving Size: 2 tbsp
Calories 90, Fat .5g, Sat Fat 0g, Carb 23g, Sugar 0g

Suggestions…

1 packet of Swiss Miss + a shot of DaVinci SF Butterscotch syrup + hot water = a lovely HotScotch for a mere 25 calories. Add a dollop of Cool-Whip Free, and I call that Heaven. Swap out the syrup with whatever you like. Da Vinci SF Orange… Monin O’Free Caramel (Monin is a bit thicker than DV)… name it! Similar combos can go into your coffee, if you’re a coffee freak like me. I prefer regular brewed coffee, but instant works just as well. If you find yourself in Starbucks ordering a tall skim latte… order it plain, bring it home, dress it up yourself!
A squirt (about 1 tbsp) of Hershey Sugar Free syrup can turn your coffee into a mocha for only 7.5 calories. It can also add some extra richness to your homemade protein bar recipes.
Smucker’s should be used sparingly for those occasions when you’re treating yourself to some sugar free ice cream.
The General Foods Int’l Sugar Free Suisse Mocha comes in both caffeinated and decaf. It is perfectly good on its own for a great instant mocha. However, I have been known to add it to protein shakes among other things.

THE BAKEABLES

Ecstacy!

Hershey’s Semi-Sweet Mini Chocolate Chips
Serving Size: 1 tbsp
Calories 70, Fat 4g, Sat Fat 2.5g, Carb 10g, Sugar 8g

Sensato Sugar Free Semi-Sweet Mini Chocolate Chips
Serving Size: 2 tbsp
Calories 58, Fat 4g, Sat Fat 3g, Carb 10g, Sugar 0g

Sensato Sugar Free Semi-Sweet Chocolate Chunkies
Serving Size: 1 tbsp
Calories 92, Fat 8g, Sat Fat 1g, Carb 3g, Sugar 0g

Sunspire Grain Sweetened Chocolate Chips
Serving Size: 2 tbsp
Calories 70, Fat 4g, Sat Fat 2.5g, Carb 9g, Sugar 4g

Suggestions…

Mini chocolate chips go much farther than regular sized chips when it comes to giving your baked goods some chocolatey good texture. If you only have regular sized chips, chop them up a bit in the food processor before adding them. Otherwise, I prefer to add about 1/4 – 1/3 cup of mini chocolate chips to a variety of recipes including protein bars, protein fudge, and protein muffins. As you can see, there is a good variety out there to choose from according to your needs.
The chocolate chunks are better for recipes in which you want to “swirl” or “marble” your chocolate. Any of the above melt down just fine for glorious recipes such as Chocolate Dipped Strawberries.

THE SNACKABLES

Joy!

Hershey’s Special Dark Kisses
Serving Size: 9 pieces
Calories 180, Fat 12g, Sat Fat 8g, Carb 25g, Sugar 21g

Emerald Cocoa Roast Almonds
Serving Size: 1 ounce
Calories 150, Fat 13g, Sat Fat 1g, Carb 6g, Sugar 1g

Jello Sugar Free Pudding
Serving Size: 1 snack cup
Calories 60, Fat 1.5g, Sat Fat 1g, Carb 14g, Sugar 0g

Syntrax Nectar Sweets, Chocolate Trufle
Serving Size: 1 scoop
Calories 100, Fat 0g, Carb 1g, Sugar 0g, Protein 23g

Suggestions…

Hershey Special Dark kisses are probably my favorite thing to keep on hand. They’re already portioned into neat little pain-in-the-ass wrappers that don’t make them easy to mindlessly nosh. Now, listen closely… just because the serving size says 9 pieces does not mean you have to eat 9 pieces!@~ Most of the time, grabbing just 1 from the fridge suits me just fine. That’s 20 calories. Minimal damage for a satisfying burst of dark chocolate pleasure.
The pudding cups and almonds speak for themselves. As always, moderation… moderation… moderation.
Last, but certainly not least, is my favorite Nectar Chocolate Truffle protein powder. Very versatile. You can make hot drinks with it. You can make cold drinks with it. You can stir it into Greek yogurt. You can use it as a baking ingredient. I could go on and on, but you will already find it scattered in among the meager number of entries I’ve blogged thus far. And there will be more.

Well, I could write a novel about chocolate… but I have to stop somewhere. This seems like a good place. As always… I try to be accurate with my nutritional info, but you should check the labels and decide for yourself what fits into your program. And don’t forget… MODERATE it before you are forced to OBLITERATE it!@~

I’m sure this won’t be my last entry on this topic! I will end with some links that might interest you, if you are a fan of chocolate.

Hershey’s Special Dark Products – Official Website
Recipes for Chocolate Dipped Strawberries

Pumpkin Surprise

Posted by Vicky on October 2nd, 2009

I thought twice about blogging this one. I adore this recipe, but a version of it exists on just about every diet forum in existence. However, this is the beauty of it… it’s that easy. Incredibly easy. Give something resembling a bowl to a monkey, and the monkey could make it for you. (Although, it might then fling its poo at you, so that’s possibly not the best idea.) Here is the recipe as I typically make it.

Ingredients
1 container Cool-Whip Free
1 package (1 oz) of Sugar Free – Fat Free Butterscotch Pudding
1 can (15 oz) 100% pumpkin puree
1 cup skim milk
pumpkin pie spice, to taste

Directions

In a medium to large bowl, stir together pudding mix and milk.
Add pumpkin and Cool-Whip and stir well.
Refrigerate to desired firmness.

Nutritional Info
Makes 8 servings. Calories 87.3, Total Fat .3g, Saturated Fat 0g, Cholesterol .6mg, Sodium 181.7mg, Carbs 17.7g, Fiber 2.2g, Sugars 4.8g, Protein 1.9g

The original recipe, as presented to me by my friend Joni, uses vanilla pudding. (Joni runs a mouthwatering blog called Life, Food, Family.) Personally, I find butterscotch gives this dessert a richer taste. However, you can use pretty much whatever pudding your heart desires. Today, I tried white chocolate mousse. It did not disappoint.

Now, what you normally don’t see when you run across this recipe is the infinite number of ways it can be utilized. Pumpkin Surprise is a wonderful treat all on its own. Over time, though, I’ve quite successfully mutilated it the following ways:

Just before eating, stir in a scoop of vanilla protein powder.
Add a dollop to just about any warm drink you like. Pumpkin Spice Latte, anyone?
Stir a couple spoonfuls, some chopped nuts, and a drizzle of Smucker’s sugar free caramel into your Greek or low-fat vanilla yogurt.
Use some, along with a scoop of vanilla protein powder, as a base for a yummy pumpkin protein shake.
Top a pie or another dessert with some.

Be creative! If you plan to mix it into other things, be a bit more heavy-handed with the spice. At minimum, if you’re craving pumpkin but don’t have time to bake, this will make you happy. Assuming you don’t suck down the whole batch at once… it probably won’t wreck your diet, either. You can make it with even less sugar by opting for the sugar-free Cool-Whip. Just remember to recalculate the nutritionals if you seek to tweak.

Tigger says dis shiz is da bomb.

Find this recipe in my SparkRecipes recipe box.

More Cool-Whip recipes
More Jello recipes
More pumpkin recipes

Chocolate Almond Butter Protein Fudge

Posted by Vicky on October 1st, 2009

Today, I bring you another recipe that will hopefully allow you to enjoy things you might otherwise have to miss in life. This time, we’ll cover the topic of fudge. While decadent and delicious, fudge is typically made from lots of sugar and things like heavy cream. Alternatively, people use Marshmallow Fluff for an easier (yet no less yummy!) Fantasy Fudge recipe.

What I’ve created here is somewhat of a happy medium. It’s not a health food you can gorge on freely, but it is a good dense hit of fudgy chocolate that is low in sugar and offers up some protein grams. If nothing else, it is more filling than traditional fudge. Do not go into this expecting to taste a fudge clone. However, if you are a fan of chocolate you should be pretty satisfied.

Ingredients
1/4 c butter
1/2 c almond butter
1/4 c mini chocolate chips
2 scoops chocolate protein powder

Directions

Melt together butter, almond butter, and chocolate chips in a pan over low heat, stirring regularly until just melted and consistent. DO NOT EVEN APPROACH SIMMERING OR BOILING.
Remove from heat and stir in protein powder. Stir, stir, stir. It is important to keep stirring until everything is consistent and develops a yummy looking glossy texture. Might not seem possible at first, but you’ll know it when you see it. Keep stirring!
Spread evenly into a small 7.5″ x 1.5″ glass Pyrex baking dish or similar storage container. If you wish to present the fudge in pretty little squares, you should first spray the container with a tiny bit of non-stick spray.
Store in the fridge for a couple hours minimum. This is another recipe that loves to spend the night in the fridge and needs to be stored there. Divide into 12 equal portions.

Nutritional Info
Makes 12 servings. Calories 133.8, Total Fat 11.1g, Saturated Fat, 3.7g, Cholesterol 11.8mg, Sodium 60.4mg, Potassium 121.6, Carbs 4.5g, Fiber .6g, Sugars 2g, Protein 5.8g

The beauty of this recipe is that you can play with it in any number of ways. You can try different flavors of protein powder. I used Nectar Chocolate Truffle, available at Netrition. A scoop is 28g. Scoop sizes vary a bit from brand to brand, so while the difference probably won’t affect the fudgy outcome… just be sure you do your own nutritional calculations accordingly. You can swap out the almond butter for peanut butter. You can use margarine instead of butter. Endless possibilities.

If you do not spray the container with some non-stick spray, you will find these hard to cut out of the pan in perfect little rectangles. If you don’t mind sacrificing a little on presentation to spare yourself needless ingredients, these do “chip out” pretty cleanly without the spray. I find that the less I care about how visually appealing my food is, the more I can leave out unnecessary calories, fat, chemicals, etc. With this recipe, butter would be another one of those ingredients. Margarine suits me just fine and is what I typically use, but it doesn’t make for a very pretty picture and wouldn’t do for serving up on Halloween.

Without further ado, here are some photos.