I still don’t have much of an appetite in the morning.  So, these days I have a protein drink.  In the summer, I usually have some sort of coffee based ready-to-drink (RTD) protein.  I either have something like Atkins Cafe, or I make my own with Lean Body chocolate RTD, chocolate unsweetened Almond Breeze, and some instant coffee crystals.  In the winter, I want something warm.  So, I make myself a protein mocha.

Ingredients
1 scoop of chocolate protein powder
1 shot of your favorite sugar free syrup
fresh brewed coffee

Directions

• Place the scoop of protein powder into a travel mug. My favorite is Nectar Chocolate Truffle, though I have done this successfully with Jay Robb chocolate whey protein, Lean Dessert Chocolate Fudge Pudding, and many others. Just about any brand will work.

• Add a shot of your favorite sugar free syrup to the mug. My two favorites are Da Vinci Dulce de Leche and Monin O’Free Caramel. (The Monin syrups are typically thicker. I like my phony caramel thick.) Just about any sweet flavor will work. You can even get crazy with some orange or almond flavored syrups. Get a spoon and stir… stir… stir. Stir until the protein is completely smooth. This is important. You want to smooth it out with that little bit of liquid before you fill the cup.

• Now, grab your fresh brewed coffee… which has either been sitting with the warmer off for at least 20 – 30 minutes… or, you’ve removed the lid from the pot, letting the steam escape while the coffee cools a bit. You DO NOT ever want to mix protein powder with liquid that is too hot. Doing so is what causes those nasty clumps. Fill your mug the rest of the way up with the coffee. I like to pour with one hand whilst stirring with the other. Be careful if you do this. Don’t burn yourself then blame me for it. You’ve been warned!

• Put the lid on your travel mug and sip away. Your Protein Mocha will make you nice and warm on a cold morning, and it will provide you with a decent amount of nutrients. I love these things. I drink them all throughout the year, but nothing hits the spot better on a cold winter morn. Sometimes I add a squirt of Hershey’s sugar free syrup to the protein powder / syrup mixture. If I want to treat myself, I will add a small spoon of Smucker’s sugar free caramel topping and / or a dollop of Cool Whip Free or fat free Reddi Whip.

The body best absorbs protein in the morning and just after workouts. Protein is also filling and will help keep you satisfied. And really, just about any flavor of protein will work… and any flavor of syrup will work. Go nuts with experimentation. Just stick to a protein powder that is lower in calories and carbs, and make sure you use sugar free syrups. There is no shortage of either out there. You can also do this with plain water, if you are not a coffee lover. I love coffee, and I love mochas, and I think the coffee covers up anything unpleasant about protein powder. In any case, the taste and quality of protein powder has come a long way. Even if you think you hate them, try one of the newer brands. You might be surprised.

These also make excellent snacks for chilly Autumn or Winter evenings.

Find this recipe in my SparkRecipes recipe box!

So… I had beef that needed to be used, a hankering for chili, and a husband who doesn’t like beans.  Slamming together a crock of chunky beef chili was the natural course of action.  It was another excellent Sunday football alternative to the typical fried fare, and one more reason to use my beloved slow cooker / crock pot.

This isn’t really like a traditional 3-alarm chili, but I think you will like it.  This recipe looks involved, but it is really quite easy.  Lots of ingredients, but you will notice it involves mostly canned goods and powdered spices.  Having said that, you can make it as fresh and gourmet as your abilities allow.  Talk about versatile!

Columbus sailed the ocean blue looking for a collection of spices like this!

Ingredients
1 tablespoon olive oil
2 onions, chopped
3 cloves garlic, minced – I used jarred.
2 pounds beef, cubed
1 can diced tomatoes, 14.5 oz no salt added
12 ounces stout beer – I used Sam Smith’s Oatmeal
8 ounces strong fresh brewed coffee – I used Kona
2 cans tomato paste, 6 oz each
1 can beef broth, 50% less sodium
1/4 cup Splenda Brown Sugar Blend
1 tablespoon chili powder – I used chipotle
1 tablespoon cumin
1 tablespoon cocoa – I used Hershey’s Special Dark
1 teaspoon oregano
1 teaspoon cayenne pepper
1 teaspoon coriander
1 teaspoon morton lite salt
4 chili peppers, chopped

Directions

• Heat oil in saute pan. Saute onions and garlic until onions are tender.
• Add beef to pan and just lightly brown.
• Add the rest of the ingredients to your large slow cooker and stir until combined.
• Add contents of saute pan to slow cooker, making sure it is well incorporated.
• Cover and simmer on low for 7 to 10 hours, depending on how you like your meat and making sure the meat is cooked through.

Let’s go through the ingredients one by one, as there are so many ways this can go.  Canola oil or olive oil are the healthiest oils in my cabinet, but any cooking oil will do.  I chopped my own onions, but if you can usually buy them already chopped for a bit more money.  I buy jars of minced garlic and measure out by the teaspoon.  Mincing your own garlic isn’t too hard with a good press, but having a jar on hand sure helps when I’m short on time.  If you don’t feel like chopping chili peppers, you can probably use a small can of drained peppers.  Just about any beef will do.  I happened to have some grass fed stew beef and a New York strip on hand.

Most of the canned goods can be found in a reduced sodium or no salt added variety.  I also always use Morton Lite Salt where regular salt is required.  Any dark beer should work, but you can leave the beer out altogether for better nutritional stats.  The beer really adds something, so if you can afford it… go for it.  I used oatmeal stout, but I think Guinness would be good.  A light beer might be a decent compromise.  (If you try it, let me know!)   Any strong coffee will do, but I had a nice Kona in the morning pot.  A cup of instant would probably suffice, if you have nothing else.

Adjust the spices to your liking.  Any chili powder will do, but I love chipotle chili powder.  A tablespoon might not seem like much, but this was pretty darn spicy.  Better to be safe than sorry, if you’re not sure.  This recipe could probably live without the Splenda Brown, but the beer / coffee / chocolate / brown sugar combo is out of this world.  Though I’ve not tried it, you could probably use less beef and add a couple cans of kidney beans.

Because the stats can so widely vary, you should calculate your own for the purposes of journaling.  I do have this one in my SparkRecipes recipe box, though the stats might not be very accurate.  Click on View Full Nutritional Breakdown to see how the ingredients I pulled from the Spark database differ from the ones I actually used.   A lot of the sugar comes from tomatoes, but some of it doesn’t.  Adjust according to what your diet allows.  I approximated the number of servings based on a 3 ounce serving of beef.  I measured out my 3 ounces into a cute little bowl for myself and my husband received about twice that in a regular bowl along with a warm dinner roll.

Devilishly Chocolate Bundt Cake - Reduced Sugar

I have several recipes from that meal to blog about, but I’m a rebel and choose to blog dessert first!  A reduced sugar very chocolate-laden bundt cake.  Let me say that again. REDUCED sugar. Not LOW sugar. Not SUGAR FREE.  Very much higher than what you’re used to seeing here.  A lot of it is Whey Low, a low impact form of sugar.  Nevertheless, it’s quite a conglomeration of sugar.  MODERATE YOURSELF. Got that?  Ok.  Let’s move on.

The bulk of the body. No pun intended.

Ingredients
1 (18 1/4 ounce) box of reduced sugar devil’s food cake mix
1 (1.4 oz) package sugar free instant pudding mix, chocolate fudge
1 cup semi-sweet mini chocolate chips
1 3/4 cups water
2 eggs, beaten
1 teaspoon vanilla extract

Directions

• Preheat oven to 350 degrees.
• Spray non-stick bundt cake pan with butter flavored non-stick spray.
• In large mixing bowl, stir together cake mix, pudding mix, and chocolate chips
• In another bowl, beat the 2 eggs. Add the water and vanilla. Mix well.
• Add wet ingredients to dry ingredients. Mix until just blended.
• Pour mixture into bundt pan.
• Bake for 45 to 50 minutes until flat knife or wooden toothpick comes out clean from the densest part of the cake.
• Cool completely before frosting.
• Make the frosting by beating together butter, cocoa powder, whey low, cream, vanilla and 1-3 tablespoons of warm water as needed to achieve the texture you desire.  Beat, beat, and beat some more.  Pretend you are mad at it.

The thick and the thin of it.

What you see in this picture isn’t exactly what you see in the recipe. I kind of messed up. The recipe I base this on calls for a 4 ounce box of regular instant pudding mix, which is 4 servings. Well, the sugar free equivalent… also 4 servings… is 1.4 ounces. I made this once before and managed to do the right thing, but this time I put in two boxes of the sugar free before I realized my mistake. Fortunately, I didn’t put in 4 ounces worth! However, the cake was really really really dense and added up to more calories than it needed. You’re better off sticking to one small box of sugar free instant pudding mix.

Most of the batter made it into the pan and not into my mouth. Yay me.

This was the first time I tried making frosting with Whey Low. Everyone, including me, seemed to like the frosting… but I reckon it was too granular for the average person. A better option might be a cup of Splenda or a powdered equivalent. Whey Low actually makes a powdered version of their product, but you probably need to buy it off the internet.  I’ve not personally seen it on the shelf anywhere.  I’m also not really fond of Whey Low.  It is a low impact sugar, but it is still sugar.  I can see myself replacing small amounts of brown sugar with the Whey Low Gold in the future, but I doubt I will use it very much in the future to replace substantial quantities of white sugars.

Good 'nuff without frosting.

If I make this again, I will either make a lighter glaze for it or not bother frosting it at all.  It’s moist and chocolaty, and I think crapping it up with frosting probably wasn’t the wisest decision.  Do as I say… not as I do.  You will love it, whatever you do!  That much, I’m sure of.

In SparkRecipes, I calculated for 14 servings.  However, I’m truly satisfied with a ladylike half serving.  Seriously… moderate yourself.  It’s THAT chock full of chocolate goodness.  Chock choc, Jayhawk.

All dressed up like a harlot!

Find this recipe in my SparkRecipes recipe box.

Mix the wet stuff with the dry stuff, bake and you're off to the races!

Ingredients
3/4 c almond meal
1/4 c flax meal
3 scoops chocolate protein powder (84 g total)
1 c old fashioned oats
1/2 c non-fat powdered milk
1/4 c egg white substitute
1/4 c Hershey’s sugar free chocolate syrup
1/4 c Joseph’s sugar free maple syrup
1/4 c canola oil
1/3 c semi-sweet mini chocolate chips

Directions

• Spray an 8×8 baking dish with non-stick spray. Preheat oven to 350 degrees.
• In a medium to large bowl, combine dry ingredients. In another medium bowl, combine wet ingredients.
• Add the wet ingredients to the dry ingredients and mix until you have a cookie or brownie batter kind of consistency.
• Place the dough into the baking pan, spreading it lightly from the center outward. (The less you drag non-stick spray around with it, the less chance of the bars sticking in spite of the spray.)
• Bake for 20 minutes. I would advise checking them around 15 minutes. If you like super-gooey, take them out of the oven at 15 min and leave them in the baking dish until completely cool. Store in the refrigerator.
• OR… you can pull them out at around 20 minutes, let them cool until just stable, place a cooling rack over the top of the pan, flip them onto the rack, then flip them back into the pan when the pan is cool.  Don’t do this too soon, though.
• OR… take the baking dish right from the oven and place it in the freezer for a few hours, and then move it to the fridge. That’s a trick I learned with carrot cake that helps maintain moisture.

Whatever you do, these are ultimately best stored in the refrigerator. I like them right out of the oven, but I love them after they’ve been in the fridge for at least one day. Some people don’t care for them out of the oven but still like them after a day of refrigeration.  I like to cut them into single servings and place into individual baggies.  Makes it easier not to mindless nosh!  Also, simply covering the pan and not cutting them at least forces you to have to think about it every time you cut one.

Lucifer the evil Cinderella cat guards mine!@~

Options
Flour swap… I was inspired by a recipe for protein bars given to me about a year ago by Ms. Joni over at Life, Food, Family.   The original recipe calls for 1/2 c almond flour and 1/2 c soy flour.  Up until today, I’ve been happy with 1/2 c almond flour, 1/4 c flax meal, and 1/4 c soy flour.  I don’t really know why I wasn’t keen on trying to use just almond meal and flax, but my friend Georgene… another one whose love for experimentation motivates me… finally convinced me to try it.  Today, I did and I’ll not look back.   In any case, as long as the amount of flours/meals totals 1 c, just about any combo works.  It all depends on the nutritional outcome you want.

Syrup swap… I believe Joni’s recipe called for sugar free Da Vinci vanilla syrup. I now use the Hershey’s in place of this, as I’ll take chocolate any way I can get it. (Hershey’s 15-calorie stuff ain’t great off the spoon, but I like it a lot when mixed into coffee or baked goods.) In the past I’ve also successfully used Monin O’Free caramel syrup and Da Vinci sugar free dulce de leche. I find the Monin caramel to be a bit thicker than the DV.

Maple swap… I know people who use the sugar free pancake syrup you can buy at the supermarket, but I’ve not tried this myself. If your digestive tract is sensitive to maltitol, this would be your preferred option.

Egg swap… Until today, I used 1 large egg where egg white substitute is used above. By happenstance, I found out that the substitute works quite nicely. If you go with a real egg, put it in the bowl first and beat it a bit before adding the other wet ingredients

Protein swap… You could alter the flavor by picking different protein powder. I bought a canister of Click that I didn’t care for in regular protein shakes. I loved it in this recipe. Unfortunately, that’s because the sugar content is higher. I steer clear of it these days.

Chocolate chip swap… Sugar free chocolate chips would lower the sugar content. Nuts would lower the sugar content but would probably increase the overall calories.

DON’T BE AFRAID TO EXPERIMENT! Swap things out based on your needs and tastes. This is a very versatile recipe!

LINKS
For nutritional info, find this recipe in my SparkRecipes Recipe Box.

Check out NutsOnline.  They have the absolute best array of bulk baking ingredients, herbs, and spices.  Great prices!

Visit Life, Food, Family for more great recipes.

Chocolate… CHOCOLATE… CHOCOLATE !!!

Definition of Bliss. No, I didn't let her eat any. Chocolate and animals don't mix well. Poor kitteh! Oh well. She's lucky to be on the table!

As I started cleaning out my kitchen and consolidating baking products in preparation for Autumn, I realized just how much chocolate I actually have here.  Voila.  A blog post was born.   Chocolate is one thing that will never be banned from this house.  The day I’m forced to give it up is the day life will officially suck.  Everyone has their vice, and this is mine.  Well, this and coffee.  I’d give up coffee way before chocolate.  The thing is… no matter what your diet, unless you’re allergic to chocolate… you don’t have to give it up.  The key is to apply moderation and good common sense when choosing your products and how to apply them.  (If you happen to be someone who is allergic to chocolate, I encourage you to google the topic.  You may actually be allergic to various ingredients that go into some, but not all, chocolate products.)

I prefer dark / semi-sweet chocolate.  It typically has less sugar and more fiber per serving.  In this house, we love to eat it right from the refrigerator. It’s easier to handle, it lasts longer, and we just dig it. A few more reasons to eat chocolate, according to Wikipedia…

Chocolate contains alkaloids such as theobromine and phenethylamine, which have physiological effects on the body. It has been linked to serotonin levels in the brain. Scientists claim that chocolate, eaten in moderation, can lower blood pressure. Dark chocolate has recently been promoted for its health benefits, including a substantial amount of antioxidants that reduce the formation of free radicals[...]

That’s my story and I’m sticking to it!@~

Things to take into account when deciding what products to buy and when to use them:

• How much sugar are you allowed?
• Artificial sweeteners to which you may be allergic.
• How many calories worth can you fit into your day without going over your limit?
• Where are you with your weight? Trying to lose? At the low or high end of your ideal range?
• Will it be a snack, or will you use it in a recipe? What kind of recipe?

I have a 5 pound weight range I consider acceptable. Whether or not I’m currently landing in the top or bottom half of this range goes a long way toward helping me make good food choices. If I’m at the low end of this range and want to treat myself to a more decadent mocha, I will stir in some 90-calories-per-serving Smucker’s Sugar Free Sundae Syrup. Most of the time, regardless of my weight, I will use the 15-calories-per-serving Hershey’s Sugar Free.  If I’m at the top end of my range, the Smucker’s is an automatic NO.  In fact, I have a protein mocha every morning that almost always includes a squirt of the Hershey’s. In either case, and in most cases where chocolate is concerned, less than a serving does the trick.

While most of these items are highly interchangeable, I’ve divided them into three groups for the sake of discussion.

THE DRINKABLES

MmMmMmm Gooey!

Hershey’s Sugar Free Syrup
Serving Size: 2 tbsp
Calories 15, Fat 0g, Carb 5g, Sugar 0g

Sugar Free General Foods International Suisse Mocha
Serving Size: 1 1/3 tbsp
Calories 30, Fat 2g, Sat Fat 2g, Carb 2, Sugar 0g

Swiss Miss Sensible Sweets – Diet
Serving Size: 1 packet
Calories 25, Fat 0g, Carb 4g, Sugar 2g

Smucker’s Sugar Free Sundae Syrup
Serving Size: 2 tbsp
Calories 90, Fat .5g, Sat Fat 0g, Carb 23g, Sugar 0g

Suggestions…

• 1 packet of Swiss Miss + a shot of DaVinci SF Butterscotch syrup + hot water = a lovely HotScotch for a mere 25 calories. Add a dollop of Cool-Whip Free, and I call that Heaven. Swap out the syrup with whatever you like. Da Vinci SF Orange… Monin O’Free Caramel (Monin is a bit thicker than DV)… name it!   Similar combos can go into your coffee, if you’re a coffee freak like me. I prefer regular brewed coffee, but instant works just as well. If you find yourself in Starbucks ordering a tall skim latte… order it plain, bring it home, dress it up yourself!
• A squirt (about 1 tbsp) of Hershey Sugar Free syrup can turn your coffee into a mocha for only 7.5 calories. It can also add some extra richness to your homemade protein bar recipes.
• Smucker’s should be used sparingly for those occasions when you’re treating yourself to some sugar free ice cream.
• The General Foods Int’l Sugar Free Suisse Mocha comes in both caffeinated and decaf.  It is perfectly good on its own for a great instant mocha.  However, I have been known to add it to protein shakes among other things.

THE BAKEABLES

Ecstacy!

Hershey’s Semi-Sweet Mini Chocolate Chips
Serving Size: 1 tbsp
Calories 70, Fat 4g, Sat Fat 2.5g, Carb 10g, Sugar 8g

Sensato Sugar Free Semi-Sweet Mini Chocolate Chips
Serving Size: 2 tbsp
Calories 58, Fat 4g, Sat Fat 3g, Carb 10g, Sugar 0g

Sensato Sugar Free Semi-Sweet Chocolate Chunkies
Serving Size: 1 tbsp
Calories 92, Fat 8g, Sat Fat 1g, Carb 3g, Sugar 0g

Sunspire Grain Sweetened Chocolate Chips
Serving Size: 2 tbsp
Calories 70, Fat 4g, Sat Fat 2.5g, Carb 9g, Sugar 4g

Suggestions…

• Mini chocolate chips go much farther than regular sized chips when it comes to giving your baked goods some chocolatey good texture. If you only have regular sized chips, chop them up a bit in the food processor before adding them. Otherwise, I prefer to add about 1/4 – 1/3 cup of mini chocolate chips to a variety of recipes including protein bars, protein fudge, and protein muffins.  As you can see, there is a good variety out there to choose from according to your needs.
• The chocolate chunks are better for recipes in which you want to “swirl” or “marble” your chocolate.  Any of the above melt down just fine for glorious recipes such as Chocolate Dipped Strawberries.

THE SNACKABLES

Joy!

Hershey’s Special Dark Kisses
Serving Size: 9 pieces
Calories 180, Fat 12g, Sat Fat 8g, Carb 25g, Sugar 21g

Emerald Cocoa Roast Almonds
Serving Size: 1 ounce
Calories 150, Fat 13g, Sat Fat 1g, Carb 6g, Sugar 1g

Jello Sugar Free Pudding
Serving Size: 1 snack cup
Calories 60, Fat 1.5g, Sat Fat 1g, Carb 14g, Sugar 0g

Syntrax Nectar Sweets, Chocolate Trufle
Serving Size: 1 scoop
Calories 100, Fat 0g, Carb 1g, Sugar 0g, Protein 23g

Suggestions…

• Hershey Special Dark kisses are probably my favorite thing to keep on hand.  They’re already portioned into neat little pain-in-the-ass wrappers that don’t make them easy to mindlessly nosh.  Now, listen closely… just because the serving size says 9 pieces does not mean you have to eat 9 pieces!@~    Most of the time, grabbing just 1 from the fridge suits me just fine.   That’s 20 calories.  Minimal damage for a satisfying burst of dark chocolate pleasure.
• The pudding cups and almonds speak for themselves.  As always, moderation… moderation… moderation.
• Last, but certainly not least, is my favorite Nectar Chocolate Truffle protein powder.  Very versatile.  You can make hot drinks with it.   You can make cold drinks with it.  You can stir it into Greek yogurt.  You can use it as a baking ingredient.  I could go on and on, but you will already find it scattered in among the meager number of entries I’ve blogged thus far.  And there will be more.

Well, I could write a novel about chocolate… but I have to stop somewhere.  This seems like a good place.   As always… I try to be accurate with my nutritional info, but you should check the labels and decide for yourself what fits into your program.  And don’t forget… MODERATE it before you are forced to OBLITERATE it!@~

I’m sure this won’t be my last entry on this topic!  I will end with some links that might interest you, if you are a fan of chocolate.

Hershey’s Special Dark Products – Official Website
Recipes for Chocolate Dipped Strawberries

What I’ve created here is somewhat of a happy medium. It’s not a health food you can gorge on freely, but it is a good dense hit of fudgy chocolate that is low in sugar and offers up some protein grams. If nothing else, it is more filling than traditional fudge. Do not go into this expecting to taste a fudge clone. However, if you are a fan of chocolate you should be pretty satisfied.

Ingredients
1/4 c butter
1/2 c almond butter
1/4 c mini chocolate chips
2 scoops chocolate protein powder

Directions

• Melt together butter, almond butter, and chocolate chips in a pan over low heat, stirring regularly until just melted and consistent.  DO NOT EVEN APPROACH SIMMERING OR BOILING.
• Remove from heat and stir in protein powder. Stir, stir, stir. It is important to keep stirring until everything is consistent and develops a yummy looking glossy texture. Might not seem possible at first, but you’ll know it when you see it. Keep stirring!
• Spread evenly into a small 7.5″ x 1.5″ glass Pyrex baking dish or similar storage container.   If you wish to present the fudge in pretty little squares, you should first spray the container with a tiny bit of non-stick spray.
• Store in the fridge for a couple hours minimum. This is another recipe that loves to spend the night in the fridge and needs to be stored there.  Divide into 12 equal portions.

Nutritional Info
Makes 12 servings. Calories 133.8, Total Fat 11.1g, Saturated Fat, 3.7g, Cholesterol 11.8mg, Sodium 60.4mg, Potassium 121.6, Carbs 4.5g, Fiber .6g, Sugars 2g, Protein 5.8g

The beauty of this recipe is that you can play with it in any number of ways.  You can try different flavors of protein powder. I used Nectar Chocolate Truffle, available at Netrition. A scoop is 28g. Scoop sizes vary a bit from brand to brand, so while the difference probably won’t affect the fudgy outcome… just be sure you do your own nutritional calculations accordingly.  You can swap out the almond butter for peanut butter.  You can use margarine instead of butter.  Endless possibilities.

If you do not spray the container with some non-stick spray, you will find these hard to cut out of the pan in perfect little rectangles.  If you don’t mind sacrificing a little on presentation to spare yourself needless ingredients, these do “chip out” pretty cleanly without the spray.   I find that the less I care about how visually appealing my food is, the more I can leave out unnecessary calories, fat, chemicals, etc.  With this recipe, butter would be another one of those ingredients.  Margarine suits me just fine and is what I typically use, but it doesn’t make for a very pretty picture and wouldn’t do for serving up on Halloween.

Without further ado, here are some photos.

On the stovetop.

Ready to be enjoyed! That's a 7.5 x 1.5 (3 cup) Pyrex glass baking dish.

Find this recipe in my SparkRecipes recipe box.