Posts Tagged ‘No-sugar-added’

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BLUEBERRY COMPOTE

There’ll come a time in your life when you neeeeeeeeed  this gorgeousness.  

Blueberries, citrus, and a little vanilla…this is perfect as a sauce, jam, or when warmed, even a syrup.  Add to plain Greek yogurt, into ricotta,  a protein shake, over my Oatmeal cottage Cheese Pancakes, or rolled in my Crepes with a a little cream cheese schmear…spooned over a low-sugar cheesecake…you get the drift.

The recipe makes quite a bit, but freeze and keep for when that I-need-some-blueberry-sauce-now emergency strikes.  

What?

 It happens.

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5 cups fresh or frozen blueberries

1/2 cup Whey Low Granular (regular sugar, if you prefer)

1/2 cup Splenda Granular (OR use all Splenda or all WL)

Zest and juice of one large lemon OR medium orange

1/8 teaspoon salt

1 1/2 teaspoon vanilla extract

2 teaspoons cold butter

In a  large sauce pan – over medium heat – combine the berries, WL, Splenda, lemon, and salt.  Bring to a boil, stirring frequently.

Continue to boil for 20 minutes, or until reduced by about a third.  Add vanilla, and stir in the butter until melted. (The butter gives the sauce a beautiful glossy shine as well as another layer of flavor.  SO good!)

Remove from heat and let cool completely. Pour into 1/2 cup freezer containers and freeze.  Lasts in the fridge for a month or in freezer for one year.

Makes approx 3 cups sauce depending on how far it’s reduced, or about 48 servings, two-tablespoons each.

If you used all Splenda the calorie count and carbs would be even less.

Per Serving: Calories 12; Protein 0 g; Fat .3 g; NET Carb 4 g; (Fiber 0 g); Sugar 4; Sodium 7 mg

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“JUST ONE” OATMEAL COOKIE

Snack attack?  Urgent Sweet tooth?  Need a quick cup-of-coffee-partner?  Whatever the need or whenever it rises here’s a fast treat that won’t have you battling a full cookie jar!  

If oatmeal isn’t your thing, you’ll find my “Just One” Peanut Butter Cookie HERE!  (And if you want a larger batch…ingredient amounts are below!)

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1 teaspoon melted butter

1 1/2 teaspoon egg beaters or whipped regular egg

1 1/2 tablespoons oatmeal – Old-fashioned or Quick (Quick works best)

2 teaspoons Splenda Granular

Pinch of salt

Pinch of cinnamon

Drop of vanilla

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Mix all ingredients well and drop on a cookie sheet and flatten slightly. Bake at 350 for 8-10 minutes. (Toaster oven work-out time, here!)

Per Cookie: 69 Calories; 3 g Protein; 5 g Tot Fat; 3 g NET Carb; (2 g Fiber); 0 g Sugar; 41 mg Sodium

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TO MAKE A WHOLE BATCH:

1/3 cup melted butter

1/8 teaspoon salt

1/8 teaspoon baking powder

1 egg OR 1/4 cup Egg Beaters

2/3 cup Whey Low Gold or Splenda Granular (or brown sugar if you can have it)

1 teaspoon vanilla

1/8 teaspoon cinnamon

1 1/3 cup oatmeal, Old-fashioned or Quick (Quick holds together better)

Raisins, chocolate chips, chopped nuts – optional

Mix all ingredients.  Bake at 350 for 8-10 minutes.  Make into 16 cookies (to use the stats above).

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QUINOA PUDDING

Well, well!  I’ve been thinking about trying to do this for a long time and have found a new favorite!  Made with quinoa, this dish has a nuttiness and a little more “chew” than traditional rice pudding where the rice gets very soft.  

I’ve given a simple vanilla recipe here, but made with part coconut milk, almond milk, or added cocoa powder, spices, or citrus zest, there can be lots of  variations.  (And I can’t wait to try them all!)

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Quinoa does have quite a few carbs – which sort of goes against my low-carb approach to eating – but with more protein than rice, it is absorbed more slowly into the system and, therefore, doesn’t cause a spike in blood sugar or carb cravings…for me at least.  And that’s a very good thing!

(White rice has a glycemic load of approx 23, quinoa as a glycemic load of approx 13.  This is a link of common questions concerning GL and GI info, if you’re interested.)

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1 1/4 cups 2% milk
1/2 cup fat free half & half
1/4 cup Splenda
1/8 teaspoon salt
1/2 cup quinoa, rinsed in a fine sieve and well drained
1/2 teaspoon pure vanilla extract or paste (or a vanilla bean, split and scraped)

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1/4 cup heavy whipping cream + 1 tablespoon Splenda

Cinnamon, nutmeg, raisins, pumpkin pie spice, lemon or orange zest, brandy extract, etc.

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In a large saucepan, over medium-high heat, bring milk and half & half to a boil. Add the Splenda, salt, quinoa, and vanilla extract/paste.
Reduce heat to low and simmer, uncovered, for 45 min, stirring frequently.  Cool.

Transfer to a dish, and chill, completely.   Whip the 1/4 cup heavy cream and 1 tablespoon Splenda until quite stiff; fold into the chilled pudding.

(You may eat it warm before adding the whipped cream, but it’s SO good after!)

Makes approx 6 servings (1/3 cup each)

Per Serving: Calories 130; Protein 5 g; Fat 4 g; NET Carbs 16 g; (Fiber 1 g); Sugar 6 g; Sodium 140 mg

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PEANUT BUTTER PIE

WOW.  This is one rich pie.  I made it into a PIE once, actually…since then I freeze it in slightly rounded 1/4 cup portions and stick it away for a frozen nap. (Out of sight, out of mind……  oh, who am I kidding?  I know it’s there, but it’s harder to binge on when it’s solid as a rock!)

Anyhow…yes, it’s rich.  But for a special treat it is absolutely fantastic and so good, you’ll swear you really shouldn’t be eating it.  But you can.  In moderation.  Like small servings – frozen, to slowly shave off tiny bites and completely savor over several luxurious, heavenly moments!  

(Ignore the ancient photo.  I haven’t had the energy to take new ones this summer – maybe soon!  Plus it’s a humongous piece.  Did I mention not to pig out on this fabulousness?! )

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Crust: (totally and completely optional – I give you stats for both ways)

1 1/2 cup sugar-free cookie crumbs OR graham cracker crumbs
2 tablespoons peanut butter
2 tablespoons butter

Preheat oven to 350 degrees.
In microwave-safe bowl melt peanut butter and butter. Add to crumbs and mix until well combined. Pat into a 9-inch pie plate. Bake for 10 minutes, or until golden. Cool completely.

Filling:

One 8-ounce pkg. reduced-fat (or fat free) cream cheese
1 cup creamy peanut butter
3/4 cup Splenda Granular
1 tablespoon vanilla extract
3 cups sweetened whipped cream (1 1./2 cups whipping cream, 2-3 T Splenda granular or sugar)

Chopped peanuts or cookie crumbs

Stir together cream cheese, peanut butter, Splenda, and vanilla until well mixed. Fold in whipped cream. Pour into prepared pie crust and carefully smooth to edges. Sprinkle chopped peanuts or cookie crumbs on top for garnish. Cover tightly and chill overnight.  Makes approx 16 servings.
WITH CRUST:  Per Serving: Calories 219; Protein 7 g; Fat 17 g; Carbs 11g; Sugar 4 g; Sodium 205 mg

WITHOUT CRUST:  Per Serving: Calories 162; Protein 6 g; Fat 14 g; NET Carbs 4 g; (Fiber 1 g); Sugar 1 g; Sodium 152 mg

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STRAWBERRY-RHUBARB SAUCE

If you are blessed with your own – or a neighbor’s! – rhubarb plant you’ll need something to do with it.   How ’bout this ruby deliciousness?!

Tart-sweet, spiced, and vanilla scented – perfect to stir into some plain yogurt or ricotta, over an Oatmeal-Cottage Cheese Pancake, inside a Crepe, or blended into a shake.   I LOVE THIS SAUCE!

Double or triple it, if you can…stick it in your freezer for summer all year long.

PS – if you don’t have any strawberries,  just use another cup of rhubarb.  Either way, it’s beyond yum!

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3  rounded cups finely diced rhubarb

1 cup chopped strawberries (or about 10 frozen)

1/2 – 1 cup Splenda Granular OR Whey Low Granular (adjust to how tart/sweet you like it)

Zest and juice of 1/2 fresh lemon

1/4 teaspoon cinnamon

1/8 teaspoon freshly grated nutmeg

Pinch salt

1 teaspoon vanilla extract

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In a saucepan, over medium heat, combine the rhubarb, strawberries, Splenda, lemon zest/juice, cinnamon, nutmeg, and salt.  Bring to a boil, uncovered, stirring occasionally.  Reduce heat to low and simmer for 20-25 minutes or until fruit is soft and mixture is thickened.  Remove from heat and stir in vanilla.  Makes approx 2 cups.   Serving size approx 1/4 cup.

Per Serving: Calories 20; Protein 1 g; Fat 0 g; NET Carbs 4 g; (Fiber 1 g); Sugar 2 g, Sodium 2 mg

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CARAMEL LAYER COOKIE BARS

No such thing as too many cookies…so here ya’ go.

These were created to use with Cinnamon Bliss…one of my favorite things on earth.  You can find it in this link at Amazon.com and a little goes a long way, so the jug will last awhile.  If you can’t find it or don’t want to have that much hanging around, my Gold Caramel Sauce or a good-quality store-bought sugar-free sauce would be wonderful in these.

(Using the commercial stuff, these are fairly full of sugar alcohols – which I’m not fond of.  Whey Low doesn’t contain any, so using that and the recipe for Caramel Sauce would be best if you are sensitive to SA’s.)

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Crust:
Vegetable cooking spray
1/2 cup almond flour
1/2 cup all-purpose flour
1 cup quick oatmeal (not instant)
1/2 cup Whey Low granular, Maltitol crystals, or Splenda Granular
1 tablespoon sugar-free maple syrup
1/2 teaspoon baking soda
1/4 teaspoon salt
Dash cinnamon
1/2 cup butter, melted

Preaheat oven to 325 degrees. Spray a 9-inch baking pan with vegetable cooking spray and set aside.
Stir together almond flour, flour, oatmeal, Nature Sweet crystals or Splenda, baking soda, salt, and cinnamon. Add melted butter and mix until crumbly.  Reserve 1/2 cup for the topping. Pat remainder into the pan. Bake for 10-12 minutes or until starting to become golden on the edges.

Filling:
2/3 cup Cinnamon Bliss OR Gold Caramel Sauce – recipe link above (or store-bought SF)
2/3 cup chopped pecans, walnuts, or almonds

Bring sauce and nuts to boil and, stirring constantly, boil for 2 minutes. Pour over baked crust.  (If using Gold Caramel Sauce, just heat through…don’t boil or it will be TOO chewy!)

Topping:
4 ounces sugar free Dark or Milk chocolate, chopped
1/2 cup reserved crumbs

Sprinkle chopped chocolate over caramel layer. Sprinkle reserved crumbs over chocolate. Return to oven and bake for 15-20 minutes or until caramel is bubbly on edges and top crumbs are slightly golden. Cool in pan and cut into 16 pieces.  Makes 16 servings.

Per servings: Calories 207; Protein 4 g; Fat 15 g; Carbs 15 g; Sugar 1 g; Sodium 83 mg

 

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RASPBERRY CRUMB BARS

I adore these bars!

Sweet jam baked until bubbly on an almond-pecan shortbread crust and topped with spicy crumbs…what’s not to love?!

Raspberry is wonderful, but you could make several different flavors and present them on a gorgeous platter for parties or tea…or gorgeously boxed for a friend.

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Vegetable cooking spray

6 tablespoons butter

1/2 cup Whey Low Granular or maltitol crystals

1/2 teaspoon vanilla

1 egg yolk

1/2 cup + 1 tablespoon all-purpose flour, divided

1/2 cup + 1 tablespoon almond flour, divided

1/2 cup finely chopped pecans

3/4 cup no-sugar-added raspberry jam (or any flavor)

1/8 teaspoon almond extract

1/8 teaspoon cinnamon

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Preheat oven to 350 degrees. Lightly coat a round or square 8 inch pan with vegetable cooking spray and set aside. (If you have it, an 8-inch springform pan is perfect and makes the bars easy to remove.)

In a medium bowl cream the butter with the Whey Low until light. Beat in the vanilla and egg yolk. Gradually stir in the 1/2 cup flour and the 1/2 cup almond flour. Mix in the chopped pecans. Dough will be stiff but moist. Reserve 1/3 cup of this mixture and set aside. With buttered fingers press the remaining dough into prepared pan. Bake in preheated oven for 12-15 minutes, or until it is golden. Remove from oven and allow to cool slightly.

In a small bowl heat raspberry jam in the microwave until soft, but not runny. Stir in almond extract and carefully spread on baked crust to within 1/2 inch of edge.

To reserved crumbs mix in the 1 tablespoon flour, the 1 tablespoon almond flour and the cinnamon.  Sprinkle reserved crumb-cinnamon mixture onto the jam. Bake for 20-25 minutes or until top is golden brown and jam is bubbly. Allow to cool before cutting. Makes 16 servings.

Per Serving: Calories 118; Protein 2 g; Fat 10 g; Carbs 4 g; Sugar 0 g; Sodium 38 mg

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