Posts Tagged ‘pineapple’


These are a little different, but so good!  Not overly sweet, but with that smokey, molassesy flavor that we expect in baked beans.  They are full of complex carbs and are the prefect compliment to your BBQed proteins.

Make them ahead of time ’cause they just get better as  “leftovers”!




4 slices bacon, chopped OR 1/2 teaspoon liquid smoke and 1/2 tablespoon olive oil
1 medium onion, diced
1 red bell pepper, diced
Three 15-ounce cans kidney beans, drained & rinsed
One 6-ounce can tomato paste
3/4 cup water
1/2 cup crushed Pineapple ( juice-packed), UNDRAINED
2 tablespoons sugar free maple syrup
1 tablespoon molasses
1 teaspoon yellow mustard
3/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1 tablespoon Worcestershire sauce

In a large saucepan, over medium heat, saute the bacon until crispy. (If not using bacon heat the olive oil over medium and add the liquid smoke with the beans.) Add the onions and pepper and saute until soft. Add drained beans, tomato paste, water, pineapple, maple syurp, molasses, mustard, salt, pepper, garlic powder, and Worcestershire sauce. Bring to a boil. Reduce heat to low and simmer, covered for 20 minutes. Remove lid and continue to simmer for 25 minutes, stirring ocassionally, until thickened. Makes approx. eight 1/2-cup servings.

Per Serving: Calories 127; Protein 6 g; Fat 2 g; Carbs 20 g; Sugar 7 g; Sodium 663 mg


Read Full Post »



Might be a nice addition to your holiday dessert table…old-fashioned and homey – the kind of dessert Gramma would have made.  Except hers probably never came close to being no-sugar-added!

If you make the pie ahead and wait until just before serving to do the meringue, it will be high and fluffy with that cool/hot sensation that is so good.  The crust on this is buttery and stays crisp, too.




1 1/2 cups Murray’s sugar free Pecan  (or plain) Shortbread cookie crumbs
1/4 cup almond flour
2 tablespoons melted butter

3/4 cup Splenda Granular
1/8 teaspoon salt
4 tablespoons cornstarch
1/2 cup fat-free half & half
3 egg yolks
3 tablespoons butter
1 teaspoon vanilla
1 tablespoon lemon juice
One 20-ounce can crushed pineapple in it’s own juice, drained very well, juice reserved

3 egg whites
1/4 teaspoon cream of tartar
4 tablespoons Splenda
1/2 teaspoon vanilla

Preheat oven to 350 degrees.
Mix crumbs, almond flour, and butter. Pat into 9-inch pie plate and bake for 10-12 minutes or until firm and starting to turn golden. Set aside to cool.

Separate eggs into two bowls and beat egg yolks, slightly. Stir together Splenda, salt and cornstarch. Whisk in 1 cup reserved pineapple juice and half & half. Bring to boil over medium heat, stirring constantly. Boil for one minute. Remove from heat and slowly add half into egg yolks. Return to pan and boil for one minute more, stirring constantly. Remove from heat and whisk in butter and lemon juice. Fold in pineapple and pour into pie crust.  (At this point you can chill and wait to do the meringue just before serving.  Remove pie from fridge 20 minutes before.  This may be unnecessary, but I always worry about putting my glass pie plates into the oven straight out of the fridge! )

With clean beaters beat egg whites and cream of tartar until foamy. Slowly add Splenda and beat until glossy and stiff peaks form. Beat in vanilla. Spoon onto pie filling and spread to the edges of crust, sealing it. Bake for 8-10 minutes or until golden. Cool completely on wire rack. Cover tightly and chill – or eat it warm…nothing better!! Makes 10 servings.

Per Serving: Calories 185; Protein 4 g; Fat 11 g; Carbs 14 g; Sugar 4 g; Sodium 69 mg

Read Full Post »

BakedPineapple41lg wm


The inspiration for this recipe came from that old favorite side dish Baked Pineapple…a sweet, bread cube-topped, butter drenched goodie that is scrumptious, yes…but not very figure-friendly!

I turned it into a dessert, instead…and for those of you who love pineapple, this will be right up your alley.




Vegetable Cooking Spray
One 20-ounce can crushed pineapple – in it’s own juice, undrained
3 eggs, beaten
1/2 cup Splenda Granular
2 tablespoons flour
Pinch of salt
1/8 teaspoon cinnamon
Pinch freshly grated nutmeg
1 1/2 cups Murray’s sugar free Pecan or regular Shortbread cookie crumbs
4 tablespoons butter, melted
Preheat oven to 350 degrees. Coat a 1 quart shallow baking dish with cooking spray and set aside.

In a large bowl combine the pineapple, eggs, Splenda, flour, salt, cinnamon, and nutmeg. Pour into prepared dish.

In a small bowl stir together the cookie crumbs and melted butter. Spread over the pineapple mixture and gently press into fruit, slightly. Bake for 30 minutes, covered with foil. Remove foil and continue baking for 15 minutes or until golden brown. Serve warm. Makes 8 dessert servings.

Per Serving: Calories 178; Protein 5 g; Fat 6; Carbs 11 g; Sugar 2 g; Sodium 119 mg

Read Full Post »

SwtSourMtbls12sm framed SH


Regular Sweet & Sour sauce is very high in sugar… for those of us who want that wonderful flavor but few sugar grams – I think you’ll love this.


Stick this in your slow-cooker on low for a few hours, make up some fluffy, fragrant rice for your family…dinner’s ready!

(Also good with vegetarian meatballs.  Trader Joes has a brand that’s wonderful and will hold their shape in the sauce.)




Vegetable cooking spray
One 20-ounce can pineapple in own juice (chunks or rings), juice reserved
1/4 cup apple cider vinegar
3 tablespoons soy sauce
2 teaspoons tomato paste
1/4 cup Whey Low Granular OR Splenda Granular
3 teaspoons Whey Low Gold OR sugar free pancake syrup
1/4 teaspoon ground ginger
1/8 teaspoon red pepper flakes
1 tablespoon cornstarch
Kosher salt to taste
2 1/2 – 3 cups prepared  OR homemade meatballs (prepared means FAST!)
1 onion, cut in 1 inch pieces
1 green pepper, cut in 1 inch pieces
1 red pepper, cut in 1 inch pieces

Preheat slow-cooker on low, or oven to 350 degrees. Coat pot or deep baking dish with vegetable spray.
Combine pineapple juice, apple cider vinegar, soy sauce, tomato paste, sugar sub, sf syrup/Gold, ginger, and red pepper flakes in a small saucepan and reserve 1 tablespoon to a measuring cup.

Bring to boil over high heat, stirring often. Mix cornstarch into reserved liquid and add to boiling sauce. Cook and stir just until thickened.

Place meatballs into the slow-cooker or a baking dish. Pour sauce over meatballs and allow to cook on low in the slow-cooker for 2 hours or in the oven for 45 minutes or until bubbling. Add pineapple, onion, and peppers; cook in slow-cooker for another hour or oven for 30 minutes or until vegetables are tender. Makes 6 servings.

Per Serving: Calories 268; Protein 14 g; Fat 13 g; Carbs 13 g; Sugar 6 g; Sodium 970 mg

Read Full Post »

FluffyCranberrySalad wm


Light, sweet-tart, and creamy…another way to enjoy those gorgeous cranberries!

This salad has been on my Holiday tables for years and it’s always a hit. My mom made it one Thanksgiving and I fell in love.  She got it from her neighbor who had submitted it to their hometown cookbook – you know those books – the ones with the community’s best cook’s favorite recipes!   Those two ladies are now gone, but I think of them every time I make this.



One 12-ounce pkg. fresh cranberries
One 15-ounce can crushed pineapple in juice, or Splenda-sweetened,  drained well
1 cup Splenda Granular
1/2 cup sour cream
1 tablespoon lemon juice
1/2 teaspoon vanilla extract
3 cups Splenda-sweetened whipped cream OR 3 cups thawed frozen whipped topping
1/3 cup chopped pecans, optional

Grind fresh cranberries in the food processor or blender until finely chopped, but not pureed.  Squeeze excess juice from pineapple and add to the berries.  Stir in the Splenda.  Cover with plastic wrap and allow to chill overnight.

Stir in the sour cream, lemon juice, and whipped topping or cream, and pecans if using, into the cranberry mixture.  Cover and chill for at least two hours.  Makes 12 servings.

Per Serving: Calories 77; Protein 1 g; Fat 5 g; Carbs 6 g; Sugar 3 g; Sodium 25 mg


Read Full Post »

Watergate19 wm


You remember this…it’s in every home-cook’s-favorite-recipe-compilation-cookbook ever published!  Been to every potluck, church supper, or family get-together…and, although it may not be ‘gourmet’, we secretly love it!

I updated it just a little with some lime – and took out the usual Cool Whip for gorgously decadent, vanilla-scented, real whipped cream (Calm down!!   Cream is low-carb.  And REAL!).

Stir in some unflavored pro powder to up the grams if you want to feel better about it…that works!




One 4-serving size package sugar free instant Pistachio pudding powder
One 8-ounce can crushed pineapple in juice, undrained
One 16-ounce container small curd cottage cheese
3 cups whipped cream, sweetened with 3 tablespoons Splenda, a drop of vanilla added (made with 1 1/2 cups unwhipped heavy cream)
Juice and zest of one lime
4-5 drops green food coloring, optional

(Add more 1-2 tablespoons Splenda if needed)

In a large bowl, combine the pudding mix, pineapple, and cottage cheese and mix thoroughly.  (Stir the unflavored protein powder into the dry pudding mix, if using). Fold in the whipped cream, lime juice and zest, (and the food coloring). Cover and chill for at least one hour. Makes 10 servings.

Per Serving: Calories 104; Protein 6 g; Fat 2 g; Carbs 9 g; Sugar 5 g; Sodium 244 mg

Read Full Post »