• 26Jul
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    In the summer months, especially in July, I don’t like to cook much do to high temperatures.  I do love to grill, though, so I decided to buy a George Foreman indoor electric grill.  I tried my electric grill and, to my surprise, I was really impressed.  What a good investment that was.

    I decided to make my favorite kind of salad since I have apples that were old, so I decided that was a great way to use them up before they spoil.  This salad is very easy and takes about 20 minutes to make.

    With my new indoor grill, I grilled skinless, boneless chicken for 10 minutes.  On the other hand, I put lettuce, cut celery, chopped an apple and added walnuts, raisins, and dried cranberries to give it flavor.

    After making this chicken salad, I was so impressed with the taste.  The chicken was tender and juicy.  Cooking with my George Foreman indoor electric grill saves me the headache of  cleaning up a real mess on the stove using cooking oil.  This grill takes out the fat that’s in the chicken.  With all the added ingredients to this salad, it makes a great summer salad with all the great ingredients it has to offer. Also, you get real full after eating it!


    1/3 package of green leafy lettuce

    3 stalks of celery, cut into small cubes

    1 medium sized apple, chopped into small cubes

    2 tablespoons of raisins

    2 tablespoons of walnuts

    2 tablespoons of dried, Ocean Spray Cranberries

    2-3 ounce skinless chicken breast grilled


    Add lettuce, chopped celery, apples, raisins, walnuts, cranberries, on a medium-sized plate.  Slice grilled chicken and put on top of salad.  Use any kind of  low calorie, low carb salad dressing of your choice.

    Makes 1 serving



  • 01Jun
  • 01Jun
  • 04May

    How many of you wanted to have a piece of chocolate cake but was unable to because of health concerns, such as diabetes, cholesterol, gluten intolerance to name a few.  Have you ever gone to a holiday party, birthday party, or a baby shower to find that piece of chocolate cake was so tempting that you couldn’t resist it and you had to have a piece to find out later that your blood sugar went up or the gluten in the cake didn’t agree with you and then you felt guilty for eating it.  Well, you are not alone.  There are many of us who feel the same way.

    Lately, I have been craving chocolate cake, so I made it gluten free, dairy free, sugar free and low carb using almond flour, coconut flour, and Truvia with other ingredients, as well.  Also I made it with a dairy free frosting using canned coconut milk, imitation cream cheese, Truvia and frozen cherries pureed in a blender.  After all, the cake with cherry frosting turned out to be rather good.  Also, I added shredded zucchini to the cake to add some vegetables to it.

    After that first bite, I was impressed with how moist and sweet the cake was.  It tasted just as good as any other chocolate cake I had but without the carbohydrates and sugar.  What was so different about it was it didn’t taste as rich like the regular kind of chocolate cake with all that sugar and high carbs.  When I checked my blood sugars, they didn’t go up either.  I have never been much of a dieter who could go without chocolate so I had to learn how to bake desserts that are healthier without sugar and carbohydrates.

    Using better, healthier ingredients can make your baking experience a lot easier!  So bake and enjoy!


    Prep time:  15 mins

    Cook time:  45 mins

    Total time:  1 hour

    Serves: 9-12 pieces


    • 2 cup Almond Flour
    • ½ cup cocoa powder (unsweetened)
    • ½  cup coconut flour
    • 2 ½  tsp baking soda
    • 1 ½  tsp vanilla
    • 1 tsp sea salt
    • 1 cup Truvia
    • 1½ cups shredded zucchini
    • 1 tsp apple cider vinegar
    • 1 cup coconut milk
    • 3 eggs, separated

    Cherry Frosting

    • 2 (14 ounce) canned coconut milk, chilled until half firm
    • 1 (8 ounce) tub of imitation cream cheese
    • 1 cup frozen cherries thawed and pureed in blender
    • 2/3 cup of Truvia


    1. Preheat your oven to 350F and grease a 9 ½ x 13 cake pan with oil.
    2. Grate your zucchini and set aside.
    3. In a large bowl, mix both flours, cocoa, baking soda, salt and Truvia – break up any lumps of flour with a fork.
    4. In a medium bowl, mix zucchini, egg yolks, milk, cider vinegar and vanilla.
    5. With a whisk, hand mixer or stand mixer, whip the egg whites until soft peaks form, but not meringue, you just want them fairly firm.
    6.  You need to work fast. Once you pour the wet dry ingredients in the vinegar and baking soda, it reacts to form bubbles which will help your cake to rise. Don’t leave this sitting on your counter while you answer the door; otherwise, your cake will end up being flat.
    7. Pour your wet ingredients into your dry and mix fairly well, but be quick – don’t worry if there are a few lumps… that’s ok. Once your batter is incorporated, add the whipped egg whites and fold them in. Again, you need to work fast, but the aim is to mix the eggs into the batter without letting them deflate all the way. These egg whites are also going to give you a soft and fluffy cake.
    8. Pour your batter into the pan and immediately pop it in the oven for 45 minutes at 350 to 375 degrees depending on your oven.  Test with a toothpick.  If it comes out clean then it’s done, if not, then bake for 15-20 minutes until done.

    Frosting Instructions

    Put 2 cans of chilled coconut milk in mixing bowl, and make sure that the cans are in the refrigerator for a couple of days so the coconut milk is firm on the bottom.  Open the cans and pour out the coconut milk, putting it in a separate bowl and set aside.  Then add 1 tub of imitation cream cheese to mixing bowl, add the pureed cherries and ½ cup of Truvia.  Use a hand or stand mixer and mix until it’s firm.  Finally, pour on the cake and spread evenly.  Put the cake in the refrigerator to keep the frosting fresh.
    To find more healthy desserts Click

  • 27Feb

    There are so many different ways to make banana nut bread. You can make it with regular white flour, sugar, vegetable oil or butter, but that isn’t the healthiest kind of banana bread. However, there is a healthier way to make banana nut bread without spiking your blood sugar. It’s tastier, moist and sweeter than the regular kind of banana bread that you buy in your local coffee shop or bakery. I, for one, make it with almond flour, grapeseed oil and (brown) Truvia. Also, it’s gluten free and dairy free along with sugar free.

    Banana nut bread is one of my favorite snacks that I really enjoy. Making this bread gives you the potassium, vitamins and minerals along with protein added to it. When I was a kid, my mother used to make a lot of banana bread which tasted good but she didn’t use the healthiest ingredients, she just made the regular kind, but it tasted good. Your children will love this banana bread as well as your spouse. Also, it helps them get some of their daily vitamins and minerals too. Having type 2 diabetes, I had to learn how to make my favorite foods using different ingredients.

    Just because you have type 1 or 2 diabetes, it doesn’t mean you can’t have your favorite foods you enjoy, it just means you have to use different ingredients, making it lower in carbohydrates and lower in sugar or sugar free. Eating healthy is a way of life for many people because of their health concerns, using gluten free flour, dairy free products and sugar alternatives is very important to staying healthy. You may want to use flour lower in carbohydrates instead of the regular white flour or sugar substitutes like Truvia instead of regular sugar and so on.

    There are many different kinds of healthy ingredients in your local grocery store, you just have to know where to find them. Learn to be healthier and happier by eating healthy food.



    Wet Ingredients

    3 ripe bananas, mashed well
    3 eggs, beaten
    2 tbsp oil
    2 tsp vanilla extract
    ½ cup Brown Truvia

    Dry Ingredients

    2 cups almond flour
    1 tbsp baking soda
    1/2 tsp salt
    1 tsp cinnamon
    1/2 cup walnuts or pecans


    1. Preheat oven to 350 degrees F.
    2. Use parchment paper to line bread pan or lightly grease with margarine or spray with Pam.
    3. Mix together the almond flour, baking soda and salt in a mixing bowl.
    4. In a separate bowl add mashed bananas, eggs, Truvia (brown), oil, vanilla extract and mix well. Add 1/3 of dry ingredients and mix until well combined. Add another 1/3 dry ingredients until thoroughly combined and add the remaining dry ingredients until it’s combined well to wet ingredients.
    5. Pour batter into lined bread pan.
    6. Bake for 45-50 minutes or until toothpick inserted the center comes out clean
    Click Here!

  • 11Jan


    After the busy Christmas holiday I had some cranberries left over that I didn’t know what to do with until lately. Also, I had some old oranges I decided to use up as well. I decided I was going to bake a gluten-free cranberry nut bread so I looked up a recipe on the internet and found one I rather liked. I made this delicious cranberry nut bread with orange flavor that brought out the taste and I added some “Truvia”, as a sugar substitute that worked out well.

    I used amaranth flour, which is a whole grain flour, gluten free, with fiber and protein. Also, I wanted the sweet bread to be healthy and nutritious as well. With some extra protein, I added walnuts along with organic cranberries which had plenty of antioxidants added to the bread. Instead of adding white sugar, I decided to use Truvia which is a natural sweetener without the added fat and calories to it.

    Having been a type 2 diabetic for the past 13 years now I had to change the ingredients I use as well as the foods I eat. Instead, I have been exchanging healthy ingredients for unhealthy ones. Being overweight, diabetic, gluten intolerant, lactose intolerant with other health concerns doesn’t mean you have to give up your favorite foods, you just have to use different ingredients, like low carb flour, sugar substitutes, and different kinds of fat, but stay away from processed ingredients. In fact, when using healthy ingredients, you can lose weight and feel good about yourself.

    Chocolate along with cranberry nut bread is one of my favorite sweet treats. Making them healthier, even tastes better. The more we start eating better, the better we will feel about ourselves. We just need to make good food choices!


    2 cups of amaranth flour, sifted


    ¾ cup of Truvia


    ¾ tsp salt


    1 ½ tsp baking powder


    ½ tsp baking soda
    1 cup organic, fresh or frozen cranberries, chopped


    ½ cup walnuts, chopped


    1 egg


    2 tablespoons of grapeseed oil
    ¾ cup of orange juice, freshly squeezed from a juicer


    1 tablespoon orange zest



    1. Preheat oven to 350 degrees F (175 degrees C). Grease a 9×5 inch loaf pan.
    2. Walnuts, and stir to coat with flour. Mix together the egg, oil, orange juice, and orange zest. Pour the egg mixture into the flour mixture, and stir until just blended. Spoon the batter into the prepared pan.
    3. Bake for 50 minutes in the preheated oven, or until a toothpick inserted near the center comes out clean. Cool in pan for 10 minutes, then remove to a wire rack, and cool completely.
    Click Here!

  • 19Dec
  • 30Nov


    Thanksgiving is a time to think of the blessings we have and the freedoms we have as a nation.  A time when family and friends can get together and celebrate this great holiday with lots of food and conversation to go around the table.  My special talent and gift this Thanksgiving was to bake a pie that was healthier than the traditional pumpkin pie that you buy in your grocery store.  It’s gluten free, dairy free and sugar free.  It’s a pumpkin pie that everyone can enjoy, not worrying about getting sick from the gluten, dairy or high sugar spikes.

    Some people may feel left out because some of the food that is prepared has things in it that can cause blood sugar spikes, an allergic reaction to wheat products or dairy products as well.  So I made a pie with a ready-made gluten-free graham cracker pie shell, I used one can of coconut milk and Truvia in place of  sugar.  After making pumpkin pie I made whipped cream out of  coconut cream, beating it with a mixer for two minutes until there were stiff peaks plus adding a tablespoon and a half of Truvia.

    After an awesome Thanksgiving dinner at my friends house I got an opportunity to try some of my pumpkin pie.  It had the right amount of flavor with just the right amount of sweetness.  It had a coconut flavor with the canned coconut milk in it and the pie crust tasted just like the regular graham cracker pie crust you buy in your grocery store.  It had just enough spice to it to give it that special flavor without the vanilla extract or a pinch of salt added.  I forgot that part, but it turned out to taste fabulous.  Everyone loved it.

    Just because you have food allergies, it doesn’t mean that you have to go without certain holiday foods like pumpkin pie, apple pie, turkey, stuffing, or other great foods on that day, you just have to learn how to substitute different ingredients instead. There are many different kinds of gluten free flour, dairy free products, and sugar substitutes that can be used instead, and it can give your pie that rich, delicious taste like any other pie.  There are so many ways that you can be creative, you just have to put your creativity to work.


    2  7.1 ounces of Mi-Dell gluten free graham cracker pie crust

    mi-dell pie crust

    1 can of canned pumpkin 15 ounces

    canned pumpkin

    1 can of coconut milk 14 ounces

    canned coconut

    2 eggs


    ½ cup of white Truvia

    white truvia

    ½ cup of brown Truvia

    brown truvia

    1 teaspoon pumpkin spice

    pumpkin spice

    ½ teaspoon of vanilla extract

    1/8 teaspoon of salt



    Add canned pumpkin, two eggs, canned coconut milk, white Truva and brown Truvia, pumpkin spice, vanilla extract and salt. In mixer, mix on low speed until well blended. Add to pie shells and bake for 50-60 minutes on 400 degrees. Or bake until the color of pumpkin is darker.

    Each pie serves 6.

    Additional instructions of preparing coconut cream. Put canned coconut cream in refrigerator and chill until it becomes firm. Then empty can into a bowl and mix, adding 1 ½ tablespoons of Truvia. Mix the coconut cream with a mixer until peaks form.
    Click Here!



  • 28Nov

    One of the desserts that I have liked the most, for its taste and because I consider it to be very healthy, has been the Mocha Tofu Pie . Being in full pumpkin season, I obviously had to try the pumpkin version. Uno de los postres que más me han gustado,…

    Read the rest of this entry »

  • 28Oct


    Last week, as I went shopping for groceries, I saw some wonderful looking apple muffins. Unfortunately, I couldn’t buy them because they were loaded with sugar and wheat, so I decided to make my own apple cider muffins. I have learned to alter ingredients from regular ingredients to sugar-free using “Truvia” instead of sugar and gluten-free flour instead of regular flour. As the holidays approach faster, I will be doing my usual low fat baking using special ingredients. I love to bake and be creative with it.


    1 ¾ cup of Millet flour
    ¾ cup of Truvia
    2 tsp baking powder
    ¼ tsp salt
    1 large egg, beaten
    ¾ cup apple cider
    ¼ cup grape seed oil
    ½ cup chopped walnuts
    1 small apple, peeled, sliced thin, and diced into small pieces


    In small bowl, peel, slice and cut apple into small pieces, chop walnuts, in another bowl, add flour, Truvia, baking powder, salt and mix well. Last of all, in another bowl, beat egg, add apple cider, oil and add to the dry, apple, walnut ingredients. Last of all, grease muffin pan and add the ingredients to muffin pan then bake for 25 minutes or until done at 425 degrees.
    Click Here!

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