Posts Tagged ‘sugar-free’



This is such a gorgeous, summery dessert!  Tart, creamy, and light, it’s made with Greek yogurt to make it a little more figure-friendly, but no one will ever guess it’s low sugar and not completely sinful.  

A few fresh blueberries or blackberries folded into this would be absolutely delish!

Cut calories even more by skipping the crust and serving in beautiful tall glasses!




1/4 cup cornstarch
1 1/4 cup Splenda Granular
1 cup 2 % milk
3 egg yolks, beaten
3 tablespoons cold butter, cut into chunks
1 tablespoon freshly grated lemon zest
1/3 cup lemon juice
1/2 teaspoon vanilla
1 cup plain Greek yogurt (regular yogurt is too thin)
2/3 cup heavy whipping cream, whipped (whip after measuring) OR 1 1/2 cups Cool Whip

One pkg Murray’s sugar free Shortbread cookies, crushed into fine crumbs (1 1/2 cups)
1/4 cup almond flour
1 teaspoon freshly grated lemon zest
1/4 cup butter, melted

In a medium saucepan over medium heat combine cornstarch, Splenda Granular, and milk. Whisk continually until thickened, about 4 minutes. Remove from heat. Whisk 1 tablespoon of the cornstarch mixture into the beaten egg yolks. Rapidly whisk the tempered egg yolks into the cornstarch mixture. This will be very thick.

Return to medium heat and, stirring constantly, bring to a boil. This will be very thick and will have big bubbles popping on the surface. Boil for 2 minutes. Remove from heat and whisk in the cold butter until incorporated. Whisk in the lemon zest, lemon juice, and vanilla. Cover and cool completely. (This will be VERY thick when cooled.) Beat with a whisk to loosen up and gently stir in yogurt and whipped cream OR Cool Whip.

While filling is cooling prepare crust. Preheat oven to 350 degrees. With a fork combine the cookie crumbs, almond flour, and lemon zest. Stir in melted butter until incorporated. Pat mixture into a 9 or 10-inch tart shell or a 9-inch pie plate. Bake for 10 minutes or until just golden. Allow to cool on wire rack completely.  Pour filling into cooled crust and garnish with more zest or thin lemon slices.  Chill until very cold.

Makes 10 servings.

Per Serving: Calories 229; Protein 6 g; Fat 16 g; Carbs 15 g; Fiber 0 g; Sugar 2 g; Sodium 142 mg


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So smooth, full of pumpkin and spice flavor and no-sugar-added…how can you go wrong?!

Stir into your Greek-style yogurt, or whip with fat free cream cheese for a fabulous apple dip – drop a spoonful into your protein shake or on a crepe…wow!

Takes awhile to cook down, but the results are soooooo worth it!




One 15-ounce can 100% pure pumpkin puree

2/3 cup Splenda Granular

1/4 cup sugar free maple pancake syrup OR 1/4 cup Whey Low Gold

1 teaspoon lemon juice

1/4 teaspoon cinnamon

1/8 teaspoon cloves

Dash freshly grated nutmeg

Pinch of salt

In a medium saucepan, over medium heat, combine the pumpkin, Splenda, syrup or Gold, lemon juice, cinnamon, cloves, nutmeg, and salt.  Bring to a boil, stirring frequently.

Reduce heat to low, and allow to cook – stirring frequently – for 1 hour, or until thick and dark.  Store in an airtight container in the refrigerator.  Serving size is 2 tablespoons.

Per Serving: Calories 29; Protein 1 g; Fat 0 g; Carbs 7 g; Sugar 2 g; Sodium 103 mg


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Easy_Lemon_Cake(not my photo…from the web)


The chocolate version of this was such a hit that I started making other flavors.  Hon’s very favorite – so far – is the lemon using the regular extract from any supermarket.

But to make other flavors, I love the LorAnn candy making oils.  They are super concentrated, so just a LITERAL DROP, is all you need in this cake.  I’ve used apricot, and pineapple and both are fantastic.  They have so many to choose from…I guess I’ll just be making and eating cake for awhile.

Additionally, leaving out the extract and adding a drop of vanilla would give you a true WHITE cake!

You know…all in the name of science.




2 tablespoons flour

2 teaspoons cornstarch

1 1/2 tablespoons Splenda Granular (or 1 tablespoon Splenda and 1/2 tablespoon GTG White Velvet powder)

1/4 teaspoon baking powder

Pinch table salt

2 1/2 tablespoons milk

1 teaspoon oil

1/8-1/4 teaspoon lemon extract – I like the higher amount for more intense flavor

Drop of yellow food coloring, optional

Spray a microwave-safe coffee cup or ramekin with vegetable cooking spray.  In the cup, with a fork, combine the flour, cornstarch, Splenda, baking powder, and salt, until well combined.  Stir in the milk, oil, and extract.

Microwave, on high, for 35 seconds.  It should still be moist and continue setting up for a few seconds…if it’s WET, micro for another 5-6 seconds.  Don’t over cook or it will be rubbery.  Serve warm.

Per cake: 133 Calories 3 g Protein; 5 g Tot Fat; 16 g Carb; 0 g Fiber; 2 g Sugar; 13 mg Sodium

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This little snack cake isn’t overly sweet, and has a wonderful moistness from the zucchini.  Topped with orange-scented cream, it’s the perfect afternoon pick-me-up while sipping your latte.




Vegetable cooking spray
1/2 cup flour
3/4 cup almond flour – such as Bob’s Red Mill brand
1/4 cup unsweetened cocoa powder
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/4 teaspoon cinnamon
1/8 teaspoon salt
1/4 cup butter, softened
1/2 cup + 2 tablespoons Whey Low Granular (or sugar if not watching carbs)
1 large egg
1/4 cup buttermilk
1/2 teaspoon vanilla extract
1 cup shredded zucchini
2 ounces sugar free dark, or 70% cacao chocolate, chopped

Preheat oven to 350 degrees. Coat 8×8 inch baking pan with vegetable cooking spray and set aside.

In a medium bowl stir together the flour, almond flour, cocoa powder, soda, baking powder, cinnamon, and salt; set aside.

In a large bowl beat until light and fluffy the softened butter and sugar sub. Beat in the egg, buttermilk, and vanilla. Gradually stir in dry ingredients just until moistened. Fold in zucchini and chips, if using.

Bake for 20-25 minutes or until tester comes out with moist crumbs. Do not overbake. Allow to cool on wire rack. Serve with orange cream if desired. Makes 9 servings.

Per Serving: Calories 161; Protein 5 g; Fat 12 g; Carbs 8 g; Sugar 2 g; Sodium 119 mg


1/2 cup heavy whipping cream
2 tablespoons fresh orange juice
1 teaspoon fresh grated orange rind
1/2 teaspoon vanilla
3 tablespoons Splenda

In a medium bowl combine cream, orange juice, orange rind, vanilla, and Splenda. Beat until soft peaks form.

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Bear Claw

After Weight Loss Surgery a high-protein eating plan is imperative.  Because we have such limited space for food – and getting in enough protein is hard with food alone – we rely heavily on supplements.

Many protein powders leave  a lot to be desired – there are some that are delicious out there, so keep looking!  But even those can use help for variety’s sake.  I’ve got you covered!!

(For flavorings I use the DaVinci or Torani sugar free syrups, and the Gosh That’s Good White Velvet and Rich Classic white and dark chocolate powders.)

****(If you want them hot, you can use water or coffee that is fresh-coffee-pot-hot, but it’s best to use a hand-held blender wand or else it’s hard to get the lumps out.)





3/4 cup plain almond milk (Almond Breeze, Blue Diamond)

1 tablespoon almond butter

1 scoop vanilla protein powder

1/2 of a frozen banana

Splenda or sugar free syrup to taste

Whiz all in a blender until smooth.  (This has enough calories for a MEAL…so plan accordingly!)



1 1/2 scoops vanilla pro powder
1 1/4 cups water
3 tablespoons sugar free Vanilla syrup – to taste
2 tablespoons half & half
1 sleeve Crystal Light Sunrise ORANGE (I use TWO sleeves…just cause)
6-8 chunks of frozen tropical fruit mix (Dole has one – so good!)

Blend or process until smooth.



1 cup chocolate pro shake made with water  (1 scoop powder)
2 teaspoons chocolate sugar free instant pudding powder
2 tablespoons sugar free raspberry syrup – or to taste
1 teaspoon instant coffee crystals
3-4 ice cubes

Pulse in a blender or food processor until smooth.   See note above if you want it hot.



1 cup of vanilla protein shake made with water (1 scoop powder)
1 1/2 tablespoons sugar free Irish Creme syrup
1/2 tablespoon sugar free Hazelnut syrup
1-2 (2-3 ounces) shots of espresso or very strong coffee – optional
Whipped cream

To pro shake, stir in syrups and coffee, if using. Top with a squirt of Redi-Whip or Splenda-sweetened real whipped cream.  If you want it hot, see note, above.



1 1/4 cups chocolate protein shake (1 1/4 cups water, 1 scoop choc pro powder)
1 tablespoon unsweetened cocoa powder
1 tablespoon sugar free Vanilla syrup
2 tablespoons sugar free Creme de Menthe syrup
2 ounces espresso or very strong coffee
2 tablespoons sweetened whipped cream OR Cool Whip
2 teaspoons finely ground Oreo cookie crumbs

Whiz in a blender.  Serve hot or cold.



1 1/2 cups chocolate pro shake made with water ( 1 scoop powder)
2 tablespoons sugar free Amaretto syrup – or to taste
2  teaspoons unsweetened cocoa powder
1 teaspoon instant coffee crystals, optional
Dash of cinnamon

Pulse in a blender or food processor until smooth.  Garnish with a sprinkle of cinnamon. Wonderful hot!



1 cup strawberry or vanilla pro shake made with water (1 scoop powder)
6 frozen or fresh strawberries
3/4 cup soy milk
1/4 cup water
4 tablespoons sugar free Strawberry syrup
1/4 cup sugar-free Cool Whip
4-5 ice cubes

Place all ingredients into blender container and process until smooth.



1 cup vanilla pro shake made with water (1 scoop powder)
1 tablespoon Gosh that’s Good Rich Classic OR unsweetened cocoa powder plus additional sweetener
1 tablespoon sugar free caramel sauce
2 tablespoons sugar free coconut syrup
2-3 ounces very strong coffee, optional

Mix well. Can be made hot or cold.



1-1 1/2 cups vanilla pro shake (made with 1 scoop powder and water)
4 tablespoons sugar free raspberry syrup – or to taste
3 tablespoons Cool Whip
1/4 cup fresh or frozen raspberries
6 ice cubes

Pulse in a blender or food processor until smooth and thick.
Garnish with fresh berries and mint. Gorgeous!



1 cup vanilla pro shake made with water and 1 scoop powder
1 tablespoons unsweetened cocoa powder
1 tablespoon DaVinci sugar free Toasted Marshmallow syurp
1 tablespoon DaVinci sugar free Cookie Dough syrup
1/4 cup espresso or strong coffee, optional
Garnish: squirt of Redi-Whip, 1/8 teaspoon graham cracker crumbs

Mix well…can be served warm or cold.



1 cup cold coffee
1 scoop chocolate protein powder
1 teaspoon unsweetened cocoa powder
3 tablespoons sugar free Caramel syrup – or to taste
Drizzle of sugar free caramel sauce
5 ice cubes
Pinch cinnamon

Pulse in a blender or food processor until smooth. Also try it hot!



1 cup vanilla protein shake made from water and 1 scoop powder
2-3 tablespoon sugar free vanilla syrup
1 tablespoon sugar free cinnamon
2 ounces espresso or very strong coffee – optional

Mix well. Serve in a pretty glass with the Cinnamon-Splenda sprinked on top. Can be either hot or iced.



1 cup vanilla protein shake made with water  (1 scoop powder)
1 1/2 teaspoons instant coffee crystals
1 tablespoon sugar free vanilla syrup
1 tablespoon sugar free Butter Rum syrup
1 tablespoon sugar free Praline syrup

Shake or blend until smooth. Adjust syrup amounts to your taste. This one is wonderful hot.



1 1/2 scoops vanilla pro powder
1 1/4 cups water
3 tablespoons sugar free Vanilla syrup
1 tablespoon sugar free Vanilla creamer or half & half
2 sleeves Crystal Light Raspberry Lemonade mix
6 ice cubes

Blend or process until smooth.



1 cup water
1 rounded scoop Banana pro powder
2 teaspoons banana or vanilla sugar free instant pudding powder
1 tablespoon sugar free caramel syrup – or to taste
3-4 ice cubes
Garnish – Drizzle of sugar free caramel sauce

Pulse in a blender or food processor until smooth.
Garnish with a drizzle of caramel that will slowly sink to the bottom!



1 1/2 cups hot or cold coffee
1 scoop vanilla pro powder
1 tablespoon Big Train low carb or sugar free vanilla chai
2 tablespoons fat free half & half
Splenda or honey to taste

Whiz or shake all together.



1 cup water

1 1/2 scoops Lean Dessert Cinnamon Roll pro powder
1 tablespoon sugar free caramel sauce
2 tablespoons sugar free almond syrup
1 teaspoon sugar free lemon syrup OR drop of lemon extract OR 1/8 teaspoon lemon zest
6 ice cubes

Combine all ingredients in a blender and process.

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Real-Deal Shortbread that will make any Scotsman proud!  The secret is to not over-work the dough or over-bake it.  It’ll still taste great – just won’t be nice and flaky!

**(This dough is affected by moisture in the butter. Purchase a higher end brand for this recipe.)



1/2 cup almond flour
1/2 cup all-purpose flour
Pinch of salt
1/2 cup Whey Low Powdered OR Splenda Granular
1 stick butter, softened (no substitutions)

In a medium bowl combine the almond flour, all-purpose flour, salt, and sugar sub. With a fork cut in the butter until ping large pea-sized balls form. Let it chill in the fridge for 15 minutes. Preheat oven to 350 degrees while dough is resting.

Carefully form dough into a rough ball and place on an ungreased baking sheet – preferably lined with parchment paper. Using your fingertips or rolling pin work it into a disk 1/4-inch thick. (Do not knead this dough or work with it anymore than is necessary as it will become tough.)

Bake for 10 minutes, remove from oven and prick with a fork. Return to the oven and bake for another 2-3 minutes or until it just begins to get golden on the edges but is still pale in the middle. Over-baking will cause it to become greasy. Allow to cool on the baking sheet until lukewarm. With a very sharp knife cut into slices and cool completely before removing to a plate.   Makes 12 servings.

(You can make this into individual cookies by carefully rolling tablespoonfuls into 12 balls and flattening to 1/4-inch thickness. Bake for 8-9 minutes or until golden on the very edges. Allow to cool completely before removing from the pan.)

Per Serving: 122 Cal; 2 g Protein; 11 g Tot Fat; 5 g Carb; 1 g Fiber; 0 g Sugar; 56 mg Sodium


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