Posts Tagged ‘low-sugar’

ALMOND QUINOA PROTEIN GRANOLA BALLS

I do love my No Bake Protein Cookies…yes, I do.  But, for some people (and I can’t believe I’m saying this out loud) chocolate isn’t wanted.  These are full of good-for-you carbs and not too sweet.

These are prefect for mid-afternoon cravings and have enough protein to hold you over till dinner.  Or grab one for breakfast with your pro shake.

For this batch I added in things that I had on hand – but use any nut, NSA dried fruit, chocolate chunks (ooops!  some sneaked in…well, darn), whatever you want to customize for your own tastes.

 **For the balls in the photo I used roasted, salted cashews and almonds, and dried cherries.

Variations that I LOVE:

~ 1/4 cup almonds, crushed, 1/4 cup sun seeds, 2 tablespoons finely chopped dates, drop or two of almond extract

~ 1/2 cup pistachios, finely chopped, 1/4 cup unsweetened coconut, 2 tablespoons crushed dried banana chips, drop or two of coconut extract

~ 1/4 cup walnuts, crushed, 1/4 cup pecans, crushed, 2 tablespoons chopped dark chocolate

~ 1/4 cup macadamia nuts, crushed, 1/4 unsweetened coconut, 2 tablespoons finely chopped NSA dried pineapple, drop or two of coconut extract



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1/2 cup almond butter (or peanut butter)

1 1/2 tablespoons Agave nectar (or honey)

1/2 teaspoon vanilla extract

1/4 teaspoon cinnamon

1/8 teaspoon salt

1/2 cup quick-cooking oats

1/4 rounded cup COOKED quinoa  (cooking instructions below)

1/4 cup almonds, finely chopped

1/4 cup cashews,  finely chopped

2 tablespoons finely chopped dried cranberries/cherries/raisins/etc

1/2 cup vanilla protein powder

1-2 tablespoons water – AS NEEDED  (see below)

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To cook quinoa (this will make more than needed):

1 cup water

1/2 cup rinsed quinoa

1/4 teaspoon salt

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In a small saucepan combine the water, quinoa, and salt.  Bring to boil over high heat.  Reduce heat to low, cover, and cook for 18-19 minutes.  All the water should be absorbed and the “tail” or white ring of each seed should be visible.  Fluff with fork.  Leave uncovered and set aside to cool slightly.

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In a bowl stir together the almond butter, Agave, vanilla, cinnamon, and salt.  Add oats, quinoa, cranberries, almonds, cashews, and protein powder.  Stir together until very well combined.   If too dry, add 1-3 tablespoons water – 1 tblsp at a time.  (The mixture should be moist and sticky, but not wet.)

In generous 1/8th cup portions, roll into balls, without pressing too hard, and place on waxed paper to set up.  Store in an air-tight container.

OR line an 8×8 inch square pan with waxed paper, extending up two sides.  Press the mixture into it the prepared pan.  Cover and chill in the fridge for an hour.  Lift the mixture out of the pan with the waxed paper and cut into 10 bars.  Makes 10 pieces.  Store in an air-tight container.

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Per ball: Calories 190; Protein 10g; Tot Fat 8g; NET Carb 14g; Sugar 4g; Sodium 88mg

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RED VELVET WAFFLES

Cream Cheese Whipped Cream “Frosting”

Valentine’s Breakfast for a special someone?  Perfect.  Lazy Sunday morning for those you love all year?  Amazing gesture!

These are gorgeous and have the familiar red velvet flavor that’s coveted.  A hint of cocoa, slightly sweet…and a fun deep red that makes them seem more work than they are!  I topped them with a traditional cream cheese-whipped cream “frosting”, and a drizzle of syrup.   

No matter when you make them, or who you make them for…you’ll be loved in return!

I also think this batter would work as pancakes, if you don’t have a waffle maker…might as well give it a shot! 

(These are not low carb…simply low in sugar.  But for a special day, we’ll live through it!)

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Waffles:

1 1/2 cups cake flour

1/4 cup unsweetened cocoa powder

1/4 cup Whey Low Granular (Splenda or sugar)

1/2 teaspoon salt

2 teaspoons baking powder

1 1/2 cup skim or 2% milk  (if making into pancakes reduce to 1 1/4 cup)

3 eggs, separated

6 tablespoons melted butter

1 tablespoon red food coloring

1 teaspoon vanilla

1 teaspoon cider vinegar

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In a large bowl whisk together the cake flour, cocoa powder, Splenda (sugar), salt, and baking powder.  Set aside.

In a medium bowl whisk together the milk, egg yolks, melted butter, food coloring, vanilla, and vinegar.  Add to the dry ingredients and whisk just until combined.

In another bowl beat the egg whites until stiff.  With a spatula, fold into the batter mixture.  (It’s okay if a few fluffs remain.)

Make in a preheated waffle iron per instructions.  Serve immediately with Cream Cheese Whipped Cream.

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Cream Cheese Whipped Cream:

1 cup whipping cream

1/2 cup Splenda (or powdered sugar)

2 teaspoon vanilla extract

8 ounces fat-free cream cheese, softened

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Beat the whipping cream, Splenda, and vanilla until stiff peaks form.  Beat in the cream cheese until smooth.

Makes approx 7 servings, depending on your waffle maker.  I used a Belgium maker and the photo below is from one batch in the maker.  Stats are for seven servings (two waffles, each about 5 inches square; approx 1/3 cup of topping) that look like the photo.

Per Serving:  Calories 341; Fat 15 g, Protein 13 g; Carbs 30 g, Fiber 2 g; Sugar 7 g; Sodium 399 mg

 

 

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PUMPKIN-CRUNCH GRANOLA

When I get to eat a sweet and satisfy a crunch with good-for-me complex carbs – that’s a good day!  This mix is everything you love a granola to be.  Slightly sweet, spicy, nutty, crunchy, nice-sized chunks, and lots of oats.  

Oh, and it makes your house smell like Pumpkin Pie.  There’s never anything awful about that.

Add this to some Greek-style yogurt with a Gold Caramel Sauce swirl – super.   In a bowl with a little almond milk – fabulous.  Sprinkled as a crust on Apple Crisp – so good.  

Don’t leave out the egg yolk – it’s for the “clump factor”.  Without the stickiness that sugar gives the clumps are lost!  Adding some chopped dried cranberries/cherries/raisins or some chocolate chunks would be wonderful, too.

(Thanks to Lynne  for the inspiration!)

Personally, I think this is better as it sits, so I’d make it ahead and store for a day or two!

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1/4 cup pure pumpkin puree

1/4 cup sugar-free maple syrup (OR agave)

1/3 cup  Whey Low Gold (OR Splenda Granular)

2 tablespoons sugar free Caramel Syrup (OR Vanilla, Toffee, Hazelnut…etc) OR add 2 T. more of maple syrup

1 egg yolk

2 teaspoons Pumpkin Pie Spice (OR 1 t. cinnamon, 1/2 t. ginger, 1/4 t. cloves, 1/8 t. nutmeg)

1 teaspoon vanilla extract

1/4 teaspoon salt

3 cups old-fashioned oats

1 cup chopped pecans (OR walnuts, macadamia nuts, coconut, etc)

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In a medium bowl combine the pumpkin, agave, WL Gold, caramel syrup, egg yolk, spice, vanilla, and salt.  Stir in the oats and nuts until every flake is coated.

Preheat oven to 275 degrees.  Coat a 11 inch baking sheet with vegetable cooking spray and spread the oat mixture evenly.  Bake for 45-60 minutes (stirring every 15 minutes) or until deep brown.  Allow to cool completely on the baking sheet.  Store in an airtight container.  Makes approx 15 (1/4-cup) servings.

Per 1/4 cup: Calories 119; Protein 6 g; Fat 8 g; NET Carbs 11 g; (Fiber4 g); Sugar 4 g; Sodium 41 mg

With Agave:  Per 1/4 cup: Calories 135; Protein 6 g; Fat 8 g; NET Carbs 16 g; (Fiber 4 g); Sugar 8 g; Sodium 41 mg


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GOLD CARAMEL SAUCE

There aren’t any (that I’ve found) rich, decadent caramel sauces out there that don’t contain sugar alcohols.  I just can’t eat those very often but NEED a good caramel sauce more times than I care to admit!

Since I use Whey Low I can now make my own and have it when I want it and not suffer any ill effects.  (Re: toxic-waste, green cloud…if you catch my drift!!)

Whey Low will cook to the soft ball/hard ball/soft crack/hard crack stages of candy making, so you can make this recipe into a pourable sauce, or even into chewy, buttery, fabulous caramels.  How wonderful is that?!

(Don’t shoot me – I never said it was calorie-less!)

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1/4 cup real butter

1 1/4 cup Whey Low Gold

1/3 cup heavy cream

1/8 teaspoon salt

In a small saucepan melt the butter over medium heat.  Whisk in the Gold, cream, and salt.  Bring to boil and boil, stirring frequently, for 2 1/2 minutes.  (Boil for longer if you want a thicker sauce.  Five minutes will result in caramel that resembles taffy when the sauce is cooled.)

Allow to cool for a few minutes and pour into a small glass pitcher or bowl.  This will keep for 2 weeks in the fridge.  Heat in the microwave for a few seconds to pour or drizzle.  If it gets too thick, heat it with a couple more tablespoons heavy cream.

Makes approx. 16 tablespoons

Per Tablespoon: Calories 47; Protein 0 g; Fat 4 g; Carbs 4 g; Sugar 4 g; Sodium 21 mg

 

 

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CHOCOLATE-MINT CHEESE BALL

Just in time for the Holiday dessert tables that are everywhere you go.  You can’t escape this time of year – the buffets, the lunch rooms, the office parties, and hundred and one other occasions to eat…each filled with stuff we shouldn’t have.

This one everybody will love – whether they like to eat low-sugar or not!  Most bigger grocery stores carry the sugar free star-light peppermints, or you can order from an on-line candy store.  One of my favorites is Perfectly Sweet.  Or there is Candy.com, but they sell in bulk.  I don’t know…you might want 425 star-light mints.  Who am I to judge?!

I serve it with the Murray’s Double Chocolate Cookies – or graham crackers – or off of a spoon…

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One 8-ounce pkg. reduced-fat cream cheese
1/3 cup Splenda
1/4 teaspoon vanilla
One 4 ounce package sugar-free peppermint candies
1/4 cup Hersey’s sugar free chocolate chips or other sugar free chocolate, finely chopped

In a medium bowl combine the cream cheese, Splenda, vanilla, 3 tablespoons finely crushed candies, and chocolate. Place in a small plastic wrap-lined bowl and chill 4 hours or overnight. Unmold cheese ball and place on a pretty plate. Gently press 1/3 cup coarsely crushed peppermint candies onto the surface. 

The candies tend to get “wet” if left in the fridge too long. I would press them onto the surface just before serving.

Makes ten servings, 2 tablespoons each.
Per Serving: 118 Cal; 3 g Protein; 6 g Tot Fat; 4 g Carb; 0 g Fiber; 0 g Sugar

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BLOGroll

PUMPKIN ROLL

This is my version of the famous orange-label recipe.  It’s low-sugar, completely moist and spicy.  I took out the butter from the filling and added whipped cream.  It’s easier than it looks and always gets rave reviews.

(Don’t be scared of a cake roll.  Even if it cracks or breaks it still tastes great.  I’ve had it turn into a pile of chunks, so I just layer the cake, then filling, then cake, then filling…in a trifle bowl, said “I meant to do that.”,  and called it fabulous!)

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Cake:

1/4 cup powdered Whey Low or powdered sugar, if you can have it  (for sprinkling on towel)

3/4 cup flour

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon cinnamon

1/2 teaspoon cloves

1/4 teaspoon salt

1/8 teaspoon freshly grated nutmeg

3 eggs

1 cup Whey Low Granular (or Splenda if that’s all you have)

1 teaspoon lemon juice

2/3 cup 100% pure pumpkin puree

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Preheat oven to 350 degrees.  Spray a 15x1o – inch jelly roll pan with vegetable cooking spray and line bottom of pan with waxed paper or parchment paper.  Sprinkle powdered sugar over a clean kitchen towel and lay on a table or counter.

In a small bowl combine flour, baking powder, baking soda, cinnamon, cloves, salt, and nutmeg.  Set aside.

In a large bowl beat together the egg and WL/Splenda until thick.  Beat in lemon juice and pumpkin.  Fold in the flour mixture.  Spread evenly into prepared pan and bake for 13-15 minutes or just until cake springs back when lightly touched.

Run a knife around the edge of the cake and invert onto the towel.  Remove the paper carefully.  Starting at the short (10 inch) side slowly roll the cake AND the towel together.  Don’t squeeze or roll it tight, just gently and loosely.    Allow to cool on a wire rack completely.

Filling:

One 8-ounce package  fat free cream cheese, softened

1 cup Splenda Granular

1 teaspoon vanilla extract

2 1/2 cups Splenda-sweetened whipped cream or 2 1/2 cups Cool Whip (one small container), thawed

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In a large bowl beat the cream cheese until smooth.  Beat in the Splenda and vanilla until well combined.  Beat in the Cool Whip or whipped cream.

To assemble:

Carefully unroll cake and towel…don’t force the tightest end to lay flat.  Spread cream cheese mixture over the cake to within 1/2 inch from each edge.  Re-roll cake.  Place on a plate and cover with plastic wrap.  Chill for at least one hour.  To serve, sprinkle with additional powdered sugar, if desired, and slice.  Makes 16 servings.

Per Serving (using reduced fat cream cheese): Calories 131; Protein 5 g; Fat 6 g; Carbs 9 g; Sugar 3 g; Sodium 126 mg

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BLOG

CASSATA CAKE

What a lovely way to end a meal!

An Italian dessert full of sweet ricotta cream between layers of light sponge cake soaked, in this case, in sugar free raspberry syrup.  So glorious!

I’ve seen them un-iced, or completely covered with cream – either way it’s a wonderful thing.  Don’t be discouraged with looking at the length of the recipe – it’s not hard, just a lot of steps.  And it’s so worth it!

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Genoise:

Vegetable cooking spray

3/4 cup Softaskilk brand cake flour,  plus additional for dusting pans

1/4 rounded teaspoon table salt (not Kosher)

6 large eggs

3/4 cup Whey Low Granular

1 1/2 teaspoon vanilla

Preheat oven to 350 degrees.  Generously grease three 8-inch cake pans with cooking spray.  Dust with flour on bottom and sides, tapping out extra.

Sift together the flour and salt into a small bowl.  Set aside.

In a large bowl beat together the eggs, sugar sub, and vanilla for 10 minutes or until pale, tripled in volume and forms a ribbon when the beaters are lifted.

Very carefully, with a spatula, fold in the flour/salt just until moistened.  Divide evenly between the prepared pans and bake for 10-13 minutes, or until golden and they don’t indent when you touch them in the middle.  Allow to cool on wire rack for 10-15 minutes.  Run a sharp knife around the edge and invert onto rack.  (May need to run a cake/pie server under the cake if it wants to stick to the pan.)  Cool completely.

Raspberry Sauce:

2 cups fresh raspberries

1/2 cup Splenda

Pinch of salt

1 teaspoon fresh lemon juice

In a medium saucepan place raspberries, Splenda, salt, and lemon juice.  Bring to boil over medium heat, stirring occasionally.  Cook for 5 minutes.  Remove from heat and allow to cool completely.  (May be made 2 days in advance and kept in the fridge.)

Ricotta Filling:

One 15-ounce container ricotta cheese

1 teaspoon Fiori de Scilia (if you don’t have that use 1 whole teaspoon vanilla extract plus 2 teaspoons fresh lemon zest)

2/3 cup Splenda

In a food processor combine ricotta, vanilla, Fiori, and Splenda until smooth and silky.  Transfer to a bowl, cover and chill, if not using right away.  (May be made 2 days in advance and kept in the fridge.  Remove from fridge to set at room temp for 30 minutes before assembling the cake.)

To assemble cake:

Additional ingredients needed:

1/2-3/4 cup sugar free Raspberry syrup (DaVinci or Torani)

2-(5) cups Splenda-sweetened whipped cream – if completely frosting the cake you will need the (5) cups…1 (2 2/3) cup heavy whipping cream, 2 (5) tablespoon Splenda, 1/2 (2) teaspoon vanilla extract

1 cup fresh raspberries

Mint leaves, if desired, for garnish, lemon zest

Remove Ricotta Filling from the refrigerator and allow to set at room temperature for 30 minutes for easier assembly.

Place one layer of the cake on a plate or cake stand.  Brush or drizzle enough syrup (about 3  tablespoons) over the cake to become moist, but not soggy, allowing it to soak in for a couple minutes.

Carefully spread half of the Ricotta Filling over the cake layer.  Carefully spread half of the Raspberry Sauce over the ricotta layer.

Repeat with second cake layer, syrup, remaining Ricotta Filling, and Raspberry Sauce.  Place final cake layer on the top and brush with remaining syrup.

Spread whipped cream over the top layer of cake (or frost entire cake with whipped cream) and scatter whole berries.  Garnish with fresh mint leaves and fresh lemon zest, if desired.

Chill for at least two hours.

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