Baked Buffalo Wings
1 lb chicken wings (preferably without skin)
1 tablespoon cayenne pepper
1 teaspoon crushed red pepper flakes
1 tablespoon Celtic Sea Salt
1/2 cup hot sauce
1 tablespoon butter
1. Fill a large pot half way with water and then add the first 4 ingredients.
2. Bring water mixture and wings to a boil and then boil for 15 minutes.
3. Transfer wings to an oven safe container coated with butter.
4. Bake wings on “Broil” for 15 minutes on each side. (For crispier wings, cook longer on each side, maybe 20 minutes per side).
5. While waiting for wings, combine the hot sauce and butter in a small pot and cook over low flame until melted.
6. When wings are done, shake ‘em up with the sauce and enjoy!
Basic Whipped Cream
1 pint heavy whipping cream
1/2 teaspoon vanilla extract
1/4 cup powdered sugar (or I’m going to try to use 1/8 cup Steviva Blend baking stevia but I’m not sure how this will work)
1. Mix the liquid ingredients in a bowl. Mix the powdered sugar with the liquid ingredients.
2. Whip the mixture with an electric hand mixer until raised peaks form in it and hold their shape. It should take about four minutes (or much longer if using a manual hand mixer or whisk).
3. Serve over your dessert and enjoy!
BTW: Do think milk is critical for a healthy diet? Check it out here.
Teaspoons of organic cocoa powder
Teaspoons of toasted, unsweetened coconut
2 small bananas, sliced on the bias
Place cocoa and coconut on separate plates. Roll each banana slice in the cocoa, and shake off the excess.
Then, dip banana in the coconut.
1/3 cup Organic Virgin Coconut Oil or butter, melted
½ cup cocoa powder
½ cup Steviva Blend baking stevia, which is equal to 1 cup sugar.
½ teaspoon Celtic Sea salt
½ teaspoon vanilla
½ cup sifted Organic Coconut Flour
1 cup raw nuts, chopped (optional)
In a saucepan at low heat, blend together butter and cocoa powder. Remove from heat and let cool. In a bowl, mix together eggs, stevia, salt and vanilla. Stir in cocoa mixture. Whisk coconut flour into batter until there are no lumps. Fold in nuts. Pour batter into a greased 11x7x2 or 8x8x2 inch pan.
Bake at 175C (350F) for 30-35 minutes.
Learn more about the benefits of coconut oil here:
Healthy Low Sugar Chocolate Truffle
I just found a new healthy low-sugar chocolate “truffle” at Whole Foods the other day. Wow, delicious! And surprisingly healthy too as it contains a good amount of healthy fats, antioxidants and VERY LOW in sugar.
Even if you don’t have a Whole Foods near you, you might even be able to make these at home as I’ll show below.
And more exciting… these chocolate truffles are low carb and low sugar with absolutely ZERO sugar alcohols and ZERO artificial sweeteners!
They’re called “Organic Chocolate Truffles” but I’ve seen almost identical types at other health food stores.
Each chocolate truffle contains:
2.5 gms total carbs
5 gms total fat (all healthy fats)
76% of the calories come from healthy fats (mostly from organic coconut oil which makes it really creamy and smooth)… the healthy fat content helps to eliminate further cravings and control appetite and hormone levels. Since there’s only 2.5 gms of sugar in each truffle, this will have almost zero effect on blood sugar compared to a typical high sugar dessert.
The ingredients are all healthy (except for one) as seen below:
Organic cocoa mass (rich in antioxidants and healthy fats)
Organic coconut oil (healthy fats and immune boosting lauric acid)
Organic sugar (the only non-healthy part of these, but only 2.5 gms of sugar, so pretty low)
Organic cocoa butter (a reasonable source of healthy fats, despite false rumors about this)
Organic cocoa powder (more goodness)
If you were to try to make something similar to this at home, I would use real maple syrup as the sweetener instead of sugar. Or I would try stevia or a blend of stevia and a small amount of real maple syrup. And for the cocoa mass, just melt a baking chocolate bar that’s 100% cocoa content.
Homemade Dark Chocolate
1/2 cup coconut oil
1/4 – 1/2 cup organic cocoa powder
1/4 cup coconut milk
dash of Celtic Sea Salt
1 teaspoon organic vanilla
Stevia to taste
1. Heat the oil on med/high to thin it out; then add cocoa, coconut milk, vanilla, salt. It will thicken when you add the coconut milk so keep it warm while you add stevia a little bit at a time. (If you are using the Steviva concentrated powder, just use a little dusting at a time and keep tasting it. If you add too much it will be more bitter. You can always add a little more coconut milk if it gets too sweet.)
2. Once you are satisfied with the taste, take it off the heat and pour it into molds or spread on a small plate and freeze. Even if left at room temp if will harden because of the coconut oil.
3. You can add other ingredients to the chocolate before letting it set – coconut, almonds, walnuts, etc.
PS: Val made peanut butter cups by coating tiny muffin tins along the bottom and sides and then putting a small amount of peanut butter in the center and covering the top with more chocolate.
Where to get Stevia?
1/2 cup walnuts
1/2 cup almonds
dash of salt
Grind all ingredients in a food processor until crumbly and sticky. Press in the bottom and sides of a pie pan.
2 cups pumpkin puree
1 cup greek yogurt
1/4 to 1/2 cup honey
1 T lemon juice
1 T cinnamon
1/4 tsp sea salt
Mix ingredients together in a food processor and pour into crust. Bake at 350 for 50 to 55 minutes until no longer jiggly. Cool and enjoy. Add a scoop of low fat ice cream for even more fun!
Does it get any better than that? Delicious and healthy…that’s my favorite combination!
Pumpkin Pie Pudding
4 large Medjool dates, pitted & roughly chopped, or enough to fill about 1/4 cup
1/4 tsp pure vanilla extract
1/4 tsp pure maple extract
1/2 cup mashed overripe banana, about 1 medium (use a completely a banana with brown peel)
1/2 cup pumpkin puree (homemade is best in this recipe because you are not cooking it)
(See recipe below!)
1/2 tsp ground cinnamon
1/4 tsp pumpkin pie spice See recipe below!
1. Cover dates with boiling water in a small bowl – soak for 10 minutes, or until very soft. Drain.
2. In a food processor, combine all ingredients and blend until very smooth.
3. Best if eaten immediately.
1. Start with ‘sugar’ or ‘pie’ pumpkins – they are the smaller and sweeter pumpkins.
2. Preheat oven to 350 degrees.
3. Coat a roasting pan or jelly roll sheet with parchment paper or aluminum foil.
4. Cut pumpkin in half. Scoop out and discard seeds and pulp.
5. Place pumpkin halves – cut sides down – into the pan or onto the sheet.
6. Bake for about 60-90 minutes or until pumpkin is tender and easily pierced with a fork.
7. Let roasted pumpkin rest at room temperature until cool enough to handle.
8. Flip pumpkin halves over – scoop out of the skin and into food processor. Puree until smooth.
9. Line a colander with two layers of heavy-duty paper towel or cheesecloth and place over a bowl. Spoon puree in and let drain for about 30 minutes. Store in an air-tight container in the fridge.
Pumpkin Pie Spice:
Combine the following:
1/4 cup ground cinnamon
1 Tbsp ground ginger
1 Tbsp ground nutmeg
1 tsp ground allspice
1 tsp ground cloves
¼ cup sifted coconut flour
3 tablespoons butter, melted
3 tablespoons raw honey
¼ teaspoon Celtic Sea Salt
¼ teaspoon vanilla
¼ teaspoon baking powder
Blend together butter, eggs, honey, salt and vanilla.
Combine coconut flour with baking powder and whisk into batter until there are no lumps. Pour batter into greased muffin cups.
Bake at 205 Degree C (400F) for 15 minutes.
Serve topped with fresh strawberries and a little bit of whipped cream. Makes 6 cakes.
Find out why butter is a good fat and can actually help you lose weight here: