Black Bean Chocolate Cake

*adapted from recipe found at www.healthyindulgences.net

Ingredients:
1 can of black beans, well-drained (make sure they are unseasoned, salt ok, but no garlic!)
1 cup unsweetened cocoa powder
4 eggs
3/4 cup Whey Low sweetener (or sweetener of choice)
1/2 cup half and half (or heavy whipping cream or butter)
1Tablespoon Vanilla extract
1/2 tsp salt
1 tsp baking powder
1/2 tsp baking soda

Directions:
Blend beans in blender until smooth
Add eggs and continue to blend
Add remaining ingredients and blend well

Pour into greased 8x8 pan
Bake for 40-50 min at 325

Nutrition Info (1/12th of cake)
145 calories
7g fat
20g carbs
7g fiber
8g protein

**actual pic of bean cake, but not my pic**

Defatted Coconut Oatmeal Cookies

Ingredients-
1 1/3 cup reduced fat coconut flour (Lets Do... Organic)
1/2 cup heavy whipping cream
1 egg
1 cup sweetener of choice (mine is Whey Low)
1 cup Bob's Redmill Low Carb Baking Mix
1 cup healthy cereal of choice (I used Optimum Slim)
1 cup oatmeal or oat mixture (I used Old Wessex 5 grain cereal)
1 tsp vanilla or coconut extract
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt

Directions-
Combine wet ingredients
Combine dry ingredients
Combine all ingredients
Drop by tablespoons onto greased cookie sheet and flatten some
Bake at 350 for 12 min

Nutrition info (based on 18 cookies)
Calories-110
Fat-5g
Carbs-19g
Fiber-3g
Protein-5g

Great Grains and Super Seeds

Quinoa and Amaranth seeds are slowly making their way into my cooking.  Searching for a healthier alternative to rice, I discovered these two seeds.  They both contain a significant amount of complete protein per serving, plus fiber.  Both can be used in place of rice - I have also used Amaranth in place of corn grits in my cheesy polenta.  I have also used them both in place of rice in my rice raisin custard with great success.

Both of these grains are also available milled into flour.

Please note, these seeds need to be rinsed well prior to cooking as they both have a bitter coating.

Guar Gum/Xanthan Gum

They sound like things you probably wouldn't want to eat.  They're certainly not normal kitchen staples of your average Betty Crocker...  But learning a little about these ingredients may change your mind - and revolutionize your cooking.

Ok, revolutionize may be a strong word.  However, they have definitely been a positive addition to my pantry.  These two ingredients are all-natural thickeners.  They will make your protein shakes nice and milkshake-thick, and will prevent your ice cream from forming hard ice crystals.

From Bob's Redmill
"Both ingredients are frequently called for in gluten free recipes and can seem exotic at first, but they both serve the same general purpose as thickeners and emulsifiers. Quite simply, both these ingredients help keep your mixes mixed.
One of the differences between the two products is where they come from. Guar gum is made from a seed native to tropical Asia, while xanthan gum is made by a micro organism called Xanthomonas Camestris that is fed a diet of corn or soy.
In the kitchen, there are also important differences in using xanthan gum vs. guar gum. In general, guar gum is good for cold foods such as ice cream or pastry fillings, while xanthan gum is better for baked goods. Using a blender or a food processor is a great way to get the gums to dissolve properly."

Anyhoo, I'm not a "gluten-free" baker, so my practical application of these two gums has been limited to protein shakes and ice cream.

For ice cream, it is recommended that you use both gums together.   Xanthan thickens the ice-cream, and guar gum makes it creamy.  You should use roughly half the amount of xanthan as guar.  In 4 cups of liquid I would use 1/2 tsp guar gum and 1/4 tsp of xanthan gum.  Don't overdo it!  Too much of this stuff and you will have a solid gelatinous blob.

For protein shakes I generally use 1/4 tsp guar gum in 16 oz of fluid.

PB2 Whipped Cream Frosting

As promised, here is the recipe for the peanut butter frosting...

Ingredients-
1 cup heavy whipping cream
2-3 tablespoons PB2
2-3 tablespoons sweetener (I use Whey Low powdered sugar substitute)
1 tsp vanilla extract
1 tsp Dr Oetker Whip It (if you have it, not critical)

Directions-
In cold bowl whip cream, sugar, WHIP IT, and vanilla.
As soft peaks form, sprinkle PB2 in.  Do not overmix.

Nutrition (per tablespoon)
Calories-60
Fat-5g
Carbs-3g

PB2 Fudgy Brownies

***See following post for PB2 Whipped Frosting

Mmmm.  Doesn't that look good?  Don't you wish you could eat fudgy brownies topped with rich peanut butter frosting?  Doesn't fit into your macros?  On a diet?  Well, this brownie's for you!  That's right - this rich and decadent dessert comes in at only 200 calories (150 if you skip the frosting, but why would you do that?).  By substituting defatted peanut flour for the regular flour, Whey Low for the granulated sugar and heavy whipping cream for the butter, you save buckets of carbs and fat.  Buckets I tell you...

Ingredients-

4 (1 ounce) squares unsweetened chocolate (or 3/4 cup unsweetened baking cocoa)

1 cup heavy whipping cream (instead of butter)
4 eggs
2 cups Whey Low (instead of sugar)
1 teaspoon vanilla extract
3/4 cup PB2 or defatted peanut flour (instead of all-purpose flour)
1 cup semisweet chocolate chips (optional)
1 cup chopped pecans or walnuts (optional)

1.In a microwave, melt unsweetened chocolate and cream; stir until smooth. In a mixing bowl, beat eggs, Whey Low and vanilla for 1-2 minutes or until light and lemon-colored. Beat in the chocolate mixture. Add PB2/peanut flour; beat just until combined. Fold in the chocolate chips and pecans if desired.


2.Transfer to a greased 13-in. x 9-in. x 2-in. baking pan (or 8x8 if you like them thick like me;-). Bake at 350 degrees F for 20-25 minutes or until a toothpick inserted near the center comes out with moist crumbs. Cool on a wire rack.

Nutrition info for 1/9th of the recipe-
Calories-150
Fat-12g
Carbs-30g (20g of these carbs are undigestable due to the magical properties of Whey Low)
Protein-7g

Ice Cream!

Can you have ice cream on a diet?  Of course you can!  It doesn't have to be that nasty-ass diet stuff they sell at the grocery store either - you can make it yourself, and it's tastier AND healthier.

Ingredients-
3 eggs
1 cup sweetener of choice (I use Vivalac's Whey Low for ice cream)
1/4 teaspoon salt
2 1/2 cups whole milk
2 cups half-and-half cream
2 1/4 teaspoons vanilla extract
1/2 tsp of guar gum (not absolutely necessary, but helps prevent ice crystals and maintain creamy texture)
1/4 tsp of xanthan gum (also not critical, but helps with texture)

Directions

1.In a heavy saucepan, combine the first five ingredients. Cook over medium-low heat, stirring constantly, until the mixture is thick enough to coat a metal spoon and reaches at least 160 degrees F. Remove from the heat; cool quickly by setting pan in ice and stirring the mixture. Cover and refrigerate until very cold. When ready to freeze, pour custard and vanilla into a blender and blend on high to incorporate air.  If you have the guar gum, VERY SLOWLY sprinkle into custard mixture while blending.  This will make the end product fluffier/creamier.  After blending mixture, pour into the cylinder of an ice cream freezer. Freeze according to the manufacturer's directions.

Nutrition per 1 cup
calories-170
fat10g
carbs-30g (only 10g effective carbs due to Whey Low's digestive-resistant carbs)
protein-7g

Let's compare that with Safeway's Light Vanilla...
Nonfat Milk, Cream, Sugar, Milk, Corn Syrup, Whey Protein, Stabilizer (Tapioca Starch, Guar Gum, Mono and Diglycerides, Tara Gum, Cellulose Gum, Polysorbate 80, Carrageenan), Vanilla Extract, Annatto Color, Vitamin A Palmitate.


Nutrition Facts
Serving Size - 1/2 cup! (that's HALF of what you get with our homemade version!)
Calories 120
Total Fat 3.5g
Total Carbohydrate 17g
Protein 3g

Oh, and if you're in the market for a new ice cream maker, can I recommend Cuisinart's Pure Indulgence Automatic Ice Cream maker?  You don't have to mess with rock salt and ice anymore - simply store the 1/2 gallon tub in the freezer and when you're ready, just take out the tub and put it in your machine and it's ready to go!

***P.S. - I've tried adding protein to this recipe, but so far it hasn't been really edible...  If I perfect it I will post a different "protein" version!

PB2

What is PB2? PB2 is basically defatted peanut flour. Which may not sound very spectacular, until you start a diet with a serious peanut butter addiction...  PB2 is made by Bell Plantation.  The stuff is expensive - about $7/lb, but chas been so worth it. I love me my peanut butter protein shakes!  I've also used it in place of flour in brownie recipes, made peanut butter frosting and peanut butter protein pancakes with it.

Nutritional comparison (per 2 tablespoons)-
                    PB2     Peanut Butter
calories        45             190
fat                 1.5g           16g
carbs             5g              7g
protein          5g               8g

I'm currently looking for cheaper alternatives to PB2 due to cost.  If I find a suitable product, I'll get back to you.

Homemade Greek Yogurt

Greek yogurt has become a main staple in my diet.  It's got as much protein as cottage cheese, without the baby-vomit taste and texture.  Don't get me wrong, I eat a fair bit of cottage cheese, but greek yogurt has such a dreamy taste and texture.  But it's expensive!  Fage was costing my household about $20/week!  We've got to start making this stuff at home!  How hard can it be?  Turns out, not hard at all.

Ingredients-
1 gallon milk (we usually use 2%)
1 cup nonfat dry milk powder
powdered yogurt starter or cup of yogurt with active cultures

Directions-
1. in large pot, stir together milk and powdered milk
    heat milk to 170F
2. remove from heat, allow milk mixture to cool down to between 107-112
    (you can do this in a cool water bath, in the fridge, or simply set on counter)
3. mix in yogurt starter
4. pour into quart sized canning jars and cap
5. place in oven at about 110 degrees (you may need to double check temp with digital thermometer    to make sure temp holds between 107-112)
6. the other option is to place jars in a cooler filled with hot water, or in the sink with hot water (again, you'll have to check water temp periodically and add warmer water)
7. yogurt should set up in 3-5 hrs

**Here's where the magic happens...  "Greek" yogurt is simply yogurt that has had the whey strained out.  So to do this, simply dump a jar of yogurt into a flour sieve, or into a coffee filter inside of a colander, place over a bowl and allow to drain until desired consistency.

Nutrition info (if made with 2%)
per 8oz
calories-150
protein-20g
fat-4.5g

Pancakes!

Pancakes...  I missed them so!  But alas, they are on most dieter's forbidden list.  What are they besides glorified carby-fatty vehicles of buttery syrup?  Well, turns out, you can flip a pretty healthy flapjack, if you know what to put in it...  This recipe makes 6 beautiful pancakes.  
Ingredients-
1 cup Bob's Redmill Low Carb baking mix
2 eggs
3/4 cup lowfat milk
1 scoop protein powder (I've been using BSN Vanilla Lean Whipped Dessert)
2-3 packets of sweetener (Splenda)
1/2 tsp baking POWDER
vanilla or almond extract
blueberries optional

Directions-
blend all them there ingredients (except blueberries)
pour onto a hot griddle
sprinkle blueberries onto batter

Nutrition (6 pancakes)
Calories-160
Fat-4.5g
Carbs-17g
Fiber-5g
Protein-19g

Greek Yogurt Panna Cotta

Panna cotta... the stuff of dreams. Traditionally made with heavy whipping cream and lots of sugar, even a small serving packs a pretty big calorie and fat punch. Here's a modified version using thick, creamy greek yogurt - providing all the taste and texture, PLUS protein, minus loads of fat and calories...

Ingredients-

• 2 cups greek yogurt (Fage 0% or 2%)
• 1 cup whole milk (could use lower fat)
• 1/3 cup sweetener of choice (I use Vivalac Whey Low sweetener)
• 1 packet Knox instant gelatin
• fresh berries of choice
• 4 tablespoons sugar-free or reduced sugar fruit preserves of choice
• 1 tsp vanilla or almond extract

Directions-
in small bowl, soften gelatin in 3 tablespoons of water (this stuff stinks like dirty, wet dog)
in saucepan, heat milk and sugar until bubbly
whisk in softened gelatin for a minute
slowly whisk in yogurt, mix well
add extract of choice
pour into 4 pretty dessert glasses or wine glasses
chill in fridge until set - about 1 hr
microwave fruit preserves until runny and top each panna cotta with 1 tablespoon
garnish with berries
return to fridge until ready to serve

Nutrition
Calories-132
Fat-2g
Carbs-33g (although the effective carb count is about 20g less than this. Whey Low lists total carbs but because of how it's made, the body doesn't digest them)
Fiber-0g
Protein-9g

Pumpkin Custard - high protein

So, this is a modification on pumpkin pie filling. It's basically the pumpkin pie without the crust... Really, you won't miss the crust I promise!

Ingredients -
12 oz canned pumpkin (not the sweetened stuff)
12 oz cottage cheese (I used 2%)
4 eggs (I used chicken eggs ;-)
3/4 cup milk (I use 1%)
1 cup sweetener of choice (I used Splenda)
2 tsp (give or take) pumpkin pie spice
1-2 tsp vanilla extract
1-2 scoops vanilla flavored whey protein (Biochem)

Directions -
Preheat oven to 350

In blender (Vitamix is the bomb, it'll blend nails into a smooth puree), combine eggs and cottage cheese. Blend until smooth. Add remaining ingredients and blend until smooth. You'll probably need to stop periodically to scrape down the sides. Pour into 6 custard dishes or 6oz ramekins. Place in cake-sized pan, place in oven, fill pan halfway with hot water. Bake for 45 min.

Remove from oven, remove dishes from hot water to stop cooking process. Cover with plastic wrap and keep in fridge for up to a week.

Serving suggestion - microwave for 30-45 seconds, top with a dollop of aerosol whipping cream or vanilla ice cream.

Calories-145
Fat-4.6g
Carbs-13g
Fiber-3g
Protein-18g