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Sugar Free Brownies from the Not-As-Naughty List

It's no secret that one of my fave foods is on the Naughty List: brownies.  I won't mention the Ghiradelli Brownies that I never make.  *whistle*

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Nope.  NEVER.  Of course I wouldn't TOUCH sugar.  *innocent whistle*

HOW-EVER.  I can only have "this much," (indicates with fingers, a very small amount) because brownies are a straight shot to reactive hypoglycemia hell.

I just saw this recipe via Bariatric Eating, and DO WANT. 

I will be making this recipe, likely quadrupled because 1/2 cup flour can't stretch that far in six faces — can it?  :x  Not that I would be squirreling the pan away for myself, or anything.  That said, I WILL try this and report back on the… erm… potential side effects.  I have to pre-disclose. Truvia has one of the best TASTES, it's a lot like real granulated white sugar.  BUT, some of us (particularly post gastric bypass or perhaps us sensitive gut peeps…) react to erythritol which is in Truvia.  That is all.

Brownies are worth a minor gut death.  At least once.  Maybe.  Or twice.

SML's SF Brownies with Truvia – Bariatric Eating

  • 1/2 cup butter
  • 2 ounces unsweetened or 70% dark chocolate (or higher)

  • 2 large eggs
  • 1/2 cup Truvia

  • 1/2 cup flour
  • 1 cup chopped walnuts or pecans

Preheat oven to 350 degrees.

Melt butter and chocolate in a small saucepan over low heat stirring until smooth – remove from heat to cool. Beat eggs with Truvia in a medium bowl until just blended – stir in cooled chocolate mixture. Fold in flour and walnuts.

Pour into an 8 inch square pan that has been lightly sprayed with nonstick cooking spray. Bake 20 to 25 minutes or until firm but still slightly soft near center. Brownies are best when slightly under-baked. Cool before cutting into 2 inch squares.

The original recipe —

“Maryland Brownies”  from Nick Malgieri’s How to Bake

  • 2 ounces unsweetened chocolate, chopped
  • 1 stick sweet, unsalted butter
  • 2 large eggs
  • 1 cup sugar
  • ½ cup all purpose flour
  • 1 cup nuts of your choosing, chopped (optional)

Pre-heat oven to 350 degrees.

Line an 8 inch square bakin
g pan with foil and spray with non-stick cooking spray. 

Melt butter and chocolate together in a small, heat proof bowl set over barely simmering water.  Remove from water and set aside to cool.

In a medium bowl, whisk together the eggs and the sugar until just combined.  Using a spatula, gently fold in the chocolate-butter mixture, then the flour and lastly the nuts if using. Take care not to over-mix.

Scrape the batter into the prepared pan and bake until they are slightly puffed and just set, roughly 30 minutes.

Wait until they are completely cooled before unmolding and cutting into squares.

Crusted Prime Rib + Horseradish Sauce (Mimi MM, please to make this for me?)

WANT.  NOW.  Massage your meat and send it over.  Okay.  I'll do it.  At some point.

Recipe via Tyler Florence on the Food Network –


  • 1 bone in prime rib beef roast, 3 ribs, about 6 pounds
  • 5 garlic cloves, smashed
  • 1/4 cup grated fresh or prepared horseradish
  • Leaves from 2 fresh rosemary sprigs
  • Leaves from 4 fresh thyme sprigs
  • 1/2 cup kosher salt
  • 1/4 cup freshly ground black pepper
  • 1/2 cup extra-virgin olive oil
  • 1/2 cup dry white wine
  • 1 tablespoon all-purpose flour
  • 2 cups canned chicken or beef broth


Preheat the oven to 350 degrees F.

Lay the beef in a large roasting pan with the bone side down. (The ribs act as a natural roasting rack.) In a small bowl mash together the garlic, horseradish, rosemary, thyme, salt, pepper, and olive oil to make a paste.

Massage the paste generously over the entire roast.

Put the pan in the oven and roast the beef until the internal temperature of the meat registers 125 degrees F on an instant-read thermometer (medium-rare), 1 1/2 to 2 hours. Remove the beef to a carving board and let it rest for 20 minutes before carving.

Pour off some of the pan drippings and place pan on stove top over medium-high heat.

Add the white wine and bring to a simmer, scraping the bits on the bottom of the pan. Reduce the wine by half. Whisk in the flour, then add the broth and continue to cook, whisking until sauce thickens into a gravy, about 10 minutes.

OR — instead of using the dripping gravy — or alongside — try this!

Horseradish Sauce

  • 1/4 to 1/2 cup prepared horseradish
  • 2 cups 0% Fat Greek Yogurt
  • 2 tablespoons fresh squeezed lemon juice
  • Salt and black pepper

        Mix and refridgerate.


Basic Sugar Free Cranberry Sauce



  • 1 bag of fresh cranberries (12 oz)
  • Sugar substitute equal to 1 cup sugar or liquid SPLENDA/SUCRALOSE
  • 1 cup water
  • 1/4 teaspoon salt


1. Rinse cranberries in a colander, and place in a pot.

2. Add the rest of the ingredients, stir, and bring to a boil on medium-high heat.

3. Stir frequently. The cranberries will pop — create a gel-like consistency — and it makes itself!

Cook until the sauce is the consistency you want, about 5 to 10 minutes.

Makes 8 servings of cranberry sauce, each approximately 1/4 cup.

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Black + White Quinoa Dressing With Butternut Squash and Pecans for the holidays!

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Quinoa.  You’re not eating it yet, are you?  Here is a recipe worthy of your Aunt’s holiday table and your post WLS belly.

World’s Healthiest Foods

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Black and White Quinoa Dressing With Butternut Squash and Pecans –

Source – NY Times

The light-colored version of quinoa is a fluffier grain than the black version, so it’s almost as if there are two completely different grains in this colorful mixture.

  • 1 cup regular (golden) quinoa
  • 3/4 cup black quinoa
  • 5 1/4 cups water, chicken stock or vegetable stock
  • Salt to taste
  • 2 tablespoons extra virgin olive oil
  • 3/4 pound butternut squash, cut in small dice
  • 1 medium onion, finely chopped
  • 1 cup diced celery
  • 1 tablespoon fresh thyme leaves
  • 2 garlic cloves, minced
  • 1/2 cup lightly toasted pecans, coarsely chopped
  • 1/3 cup dried cranberries
  • 2 tablespoons chopped fresh sage
  • Freshly ground pepper to taste

1. Keeping the quinoas separate, wash in several changes of water. In separate saucepans, combine the golden quinoa with 3 cups water or stock and the black quinoa with 2 1/4 cups water or stock. Add salt to taste, bring to a boil, cover and simmer 15 to 25 minutes, until the quinoa is tender and the grains display a coiled thread. The black quinoa takes longer to cook, and the thread will not pop out of all of the grains. Drain through a strainer and return both quinoas together to one of the pots. Place a clean kitchen towel over the pot and return the lid. Let sit while you prepare the other ingredients.

2. Heat 1 tablespoon of the oil over medium-high heat in a large, heavy skillet and sauté the squash, stirring often, until it is tender and lightly browned, 15 to 20 minutes. Season to taste with salt and pepper and transfer to a bowl. Turn the heat down to medium and add the remaining oil and the onion. Cook, stirring often, until the onion begins to soften, about 3 minutes, and add a generous pinch of salt and the celery and thyme. Cook, stirring often, for 3 minutes, until the onion is completely tender and the celery is just tender, and add the garlic. Stir over medium heat until the garlic smells fragrant, 30 seconds to a minute, and transfer to the bowl with the squash. Add the quinoa and the remaining ingredients and stir together. Season to taste with salt and pepper. Transfer to an oiled or buttered baking dish and cover with foil.

3. Warm for 20 to 30 minutes in a 325-degree oven before serving.

Yield: Makes about 7 cups, serving 12 to 14.

Advance preparation: The entire dish can be made up to 2 days ahead. Cooked quinoa will keep for 3 or 4 days in the refrigerator and can be frozen.

Nutritional information per serving (12 servings): 173 calories; 1 gram saturated fat; 2 grams polyunsaturated fat; 4 grams monounsaturated fat; 0 milligrams cholesterol; 24 grams carbohydrates; 3 grams dietary fiber; 13 milligrams sodium (does not include salt to taste); 4 grams protein.



Roasted Pureed or Mashed Cauliflower

One of the best substitutions for a white potato is cauliflower.  A serving of the cruciferious veggie contains under 30 calories and 5 carbs!  By using cauliflower in dishes like mashed "potatoes" — you dump a huge amount of carbohydrates — which is beneficial for a bariatric surgery patient as we are typically restricting our intake of the blood sugar spikers.

And, cauliflower tastes really, really good, when you put stuff on and around it.  <g>


Pureed Reduced Fat Creamy Butternut Squash Soup with Greek Yogurt


Don't hate on the squash.  Have you ever had a good creamy butternut squash soup?  This is one of the. best. things. about fall — warm soups — and squash makes a spectacular base for soup with very little calories.

     "But I can't PEEEEEEEL it."

You can be lazy (like me) and buy squash pre-peeled and diced in the grocery store, and it's almost the same?  <inflection of voice there> 

Also, you can buy it frozen in chunks, or blended in solid squares!  (Those are special.)

But, my favorite way…