Posts Tagged ‘Spice’


Made with whipping cream, this is not a low-fat dessert.  But a few spoonfuls of this is Heavenly after a big meal or with some coffee in the evening of a special day.

Here it’s simply made into no-sugar-added and we’ll let the Fat Fairy deal with the extra calories the day after!




One 15-ounce can Libby’s 100% Pumpkin puree (NOT the sweetened pie filling)
3 cups heavy whipping cream, divided (see note)
3/4 cup Splenda Granular
1/2 teaspoon pumpkin pie spice (or 1/4 teaspoon cinnamon, 1/8 teaspoon ginger 1/8 teaspoon cloves)
1 tablespoon vanilla extract
Sugar free Murray’s Ginger Snaps, for garnish, if you can find them.  (Or sprinkle with toasted pecans or simply dust with a little more cinnamon.)

Combine pumpkin, 1 cup cream, Splenda, and spice in a medium saucepan. Simmer over medium heat for 5 minutes, stirring frequently. Remove from heat and chill until completely cool. Whip remaining 2 cups of heavy cream and vanilla until soft peaks form. Fold into chilled pumpkin mixture. Spoon into your prettiest wine glasses and crumble ginger snaps over top just before serving. Makes approx. 12 one-half cup servings.

Note: This is best with real cream, but if desired, use 1 cup heavy cream cooked with the pumpkin and 3 cups thawed Cool Whip to fold into chilled mixture.

With whipping cream:
Per Serving: Calories 234; Protein 0 g; Fat 20 g; Carbs 12 g; Sugar 1 g; Sodium 42 mg

With Cool Whip:
Per Serving: Calories 152; Protein 1 g; Fat 11 g; Carbs 11 g; Sugar 1 g; Sodium 48 mg


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Salmon chowder_picnik


This recipe uses a homemade spice blend that I keep just for fish dishes (recipe below). Then when you make the chowder again you have it on hand. It’s good sprinkled on scrambled eggs or in a quiche…Ooooo a salmon quiche….there ya go!

I like to bake off the salmon before adding it at the last minute to the soup…but you could certainly drop 1-inch raw chunks into the base and letting it simmer away for the last few minutes. Either method will give you a smooth, comforting chowder.

Don’t judge a recipe by the length of ingredients…. This one’s easy!


4 slices bacon, diced (turkey bacon if you prefer)
1 tablespoon olive oil
1 cup diced onion
1 garlic clove, minced
1 teaspoon sugar or Splenda
2 1/2 tablespoons flour
1 1/4 teaspoons Spice Blend (see below)
Dash nutmeg
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon white pepper
One 14.5 oz can chicken broth
1 cup Half & Half  (stats are for fat free)
1 cup 2% milk
1 1/2 pounds fresh salmon, cooked.
Bake or grill salmon. Flake or tear into one-inch chunks and set aside.
In stockpot over low heat, add olive oil and diced bacon. Cook until bacon is crispy. Add onion, and garlic. Cook until onion is soft, 8 to 10 minutes. Add flour and seasoning and stir for 1 minute.
Increase heat to medium and add broth , cream, and milk.  Simmer for 10 minutes or until thickened, stirring frequently. Reduce heat to low and add salmon. Heat through.  Makes 8 servings approx 3/4 cup each.
Spice Blend
2 teaspoons oregano
2 teaspoons parsley
1 teaspoon marjoram
1 teaspoon dill
2 teaspoons thyme
1/2 teaspoon sage
2 teaspoons rosemary
1 teaspoon tarragon

Mix well and store in a glass jar or Ziploc bag.

Calories: 270; Total Fat: 11 g; ;  Sodium: 317 mg;  Carbohydrates: 12 g;  Fiber: 1 g;  Sugar: 5 g;  Protein: 23 g

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Portion control.  IF you can control yourself and eat just one!

I love cheesecake – and it’s so easy to make sugar free.  Tastes fabulous (gets better as it sits at least a day in the fridge) and takes no time to whip up a batch of these little beauties.

Took a simple vanilla recipe and added some Autumn spices – a crust of crushed sugar free cookies and butter…toasted pecans on the top.  A great dessert to nibble at with a cup of decaf on a windy, chilly evening.




1 1/3 cups crushed sugar free ginger snaps, if you can find them OR graham cracker crumbs

1/4 teaspoon cinnamon

1/4 cup melted butter

Two 8-ounce packages reduced fat cream cheese, softened

1/2 cup + 2 tablespoons Splenda Granular

1/2 teaspoon vanilla extract

1 teaspoon cinnamon

1/4 teaspoon ginger

1/4 teaspoon allspice

1/8 teaspoon cloves

2 eggs (to reduce the fat, use 1/2 cup EggBeaters.  It won’t be the exact same texture, but will still be great.)

Toasted pecans, to sprinkle, optional


Preheat oven to 325 degrees.  Line a 12-regular sized muffin pan with cupcake liners.  Spray lightly with vegetable cooking spray.  (I like the foil ones – they are pretty and seem to hold up better.)

In a medium bowl combine the graham or cookie crumbs, cinnamon, and melted butter.  Divide and press into each lined cup.

In a large bowl beat the cream cheese until smooth.  Beat in the Splenda, vanilla, cinnamon, ginger, allspice, and cloves.  Beat in the eggs, one at a time, just until incorporated.  Divide batter evenly amongst the cups.  (You can fill them to the top.)  Sprinkle on toasted pecans, if desired.

Bake for 15-20 minutes – or JUST until they are almost set.  Should still be slightly jiggly.  (They will continue cooking for a minute or two out of the oven.)  Allow to cool completely and remove from the pan.  Chill for at least several hours, or preferably overnight.  Makes 12 mini cheesecakes.

Per Cheesecake: Calories 218; Protein 7 g; Fat 14 g; Carbs 16 g; Fiber 1 g; Sugar 3 g; Sodium 218 mg

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This has been, by far, my most popular shake recipe.  It’s thick, rich, and  just fabulous!  Perfect for the Autumn time of year…brings your favorite Fall dessert right into your high-protein plan!  Try it hot – or with an espresso shot or instant coffee crystals added – wow.

This has enough calories and is so filling that it’s definitely a ‘meal’, so plan accordingly.  (Disregard the GIANT pile of whipped cream!  I just beautified it for the photo…yeah…that’s it…)




3/4 cup fat free milk OR soy milk OR almond milk
1/4 cup fat-free half & half  (OR skip and use 1 cup milk of choice)
1 rounded scoop vanilla protein powder
1/4 rounded cup pure pumpkin puree
1/4 cup frozen whipped topping, thawed or frozen…doesn’t matter!
2-3 tablespoons Splenda Granular – to taste
1/2 teaspoon pumpkin pie spice  (or 1/4 teaspoon cinnamon, 1/8 teaspoon each ginger and cloves)
6 ice cubes, optional – I love it without the ice, too…makes it more rich and filling, to me

In a blender combine the milk/soymilk/almondmilk, half & half, protein powder, pumpkin, whipped topping, Splenda, spices, and ice cubes, if using.  Process until smooth and thick.  Serve with a sprinkle of cinnamon on top.  Makes one serving.

Per Serving: Calories 300; Protein 35 g; Tot Fat 5 g; NET Carb 20 g; (Fiber 2 g) ; Sugar 6 g; Sodium 279 mg

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I can’t think of very many things that smell better than Gingerbread baking.  Nope.  Hardly a thing beats that aroma!!

I’ve paired this with a beautiful Lemon Curd that is to die for.  Tart and tangy…just right to compliment the sweet cake.




Vegetable cooking spray
3/4 cup flour
3/4 cup almond flour/meal
1/2 cup Whey Low Gold (or maltitol brown)
1/2 cup Whey Low Granular (or maltitol)
2 teaspoons ginger
1 teaspoon cinnamon
1/4 teaspoon cloves
1/2 cup butter, softened

1 egg
3 tablespoons molasses
1 teaspoon baking soda
1 teaspoon salt
1 cup buttermilk

Preheat oven to 350 degrees. Coat a 9×9 inch baking pan with vegtable spray and set aside.

In a large bowl combine flour, almond flour, WL Gold, WL granular, ginger, and cinnamon, and cloves. With a fork or pastry blender cut in butter until mixture resembles course corn meal. Reserve 1/4 cup of this mixture for topping.

In another bowl whisk together, egg, molasses, salt, baking soda and buttermilk. Pour into flour mixture and stir until incorporated. Pour batter into prepared pan. Sprinkle reserved crumbs over top. (This will sink in, but give a chewy/crispy top.) Bake for 25 minutes or JUST until a tester comes out clean. Makes 10 servings.

Per Serving of cake: 171 Calories; 5 g Protein; 11 g Tot Fat; 16 g Carb; 2 g Fiber; 5 g Sugar; 349 mg Sodium


1/2 cup fresh lemon juice (4 small) or bottled lemon juice
1 tablespoon fresh lemon zest
1 1/4 cup Splenda Granular
3 eggs
3 tablespoons butter
1/8 teaspoon vanilla extract

In a medium saucepan, whisk together lemon juice, lemon zest, Splenda, and eggs. Bring to boil over medium-high heat, stirring constantly. Boil for 1-2 minutes or until thickened. Remove from heat and whisk in butter and vanilla. (Do not let the butter just melt in the sauce…drop it in and whisk until it has disappeared, otherwise it will be greasy.) Transfer to a small bowl and cover with plastic wrap, pressing the wrap onto the top of the sauce. Chill. Makes 8 servings.

Per Serving of lemon curd: Calories 68; Protein 3 g; Fat 6 g; Carbs 1 g; Sugar 1 g; Sodium 34 mg

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