Sunday, June 28, 2015

Yummy Sun Warrior Butterscotch Protein Pudding (Low-Carb, Vegan & Sugar-Free)

Butterscotch Pudding with Crispy Toasted Almonds and Monkey-Break Bananas.

Here It is as promised... Now you can have dessert for breakfast. 

Here is our delicious low-carb, sugar-free Butterscotch Protein Pudding recipe! First we came out with a yummy chocolate protein pudding. Next I will be posting a recipe for Vanilla Protein Pudding!

We love these puddings because they are really good for you and they are very enjoyable to eat. I feel good about offering this to my family, and you can too. Like the chocolate protein pudding, this is low-carb, sugar-free, gluten-free, corn-free, egg-free, dairy-free, and vegan.

You also get a nice dose of healthy coconut oil in this recipe. Research the virtues of coconut oil if you are unfamiliar with it's health benefits.

This pudding is silky, creamy and dreamy. You will be very surprised when you review the ingredient list. It is unusual but trust me, it's good. It is very quick to mix up a batch in your VitaMix (high-powered blender). This pudding is"cooked" just like the Sun Warrior Chocolate Protein Pudding. You can then transfer it to serving size mason jars and store in your refrigerator, and it will be ready when the cravings hit. It freezes beautifully too.

Sun Warrior Butterscotch Protein Pudding Recipe:

3 c. hot water
1 1/4 c. Sun Warrior "Warrior Blend" Raw Vegan Vanilla Protein powder
1/2 to 1 c. Golden Lakanto Zero-Calorie Sweetener, to taste
3 T. deodorized coconut oil
1 T. caramelized ghee  (or omit and just use 1/4 c. coconut oil)
1/4 c. raw cashew butter (could try roasted cashew butter)
1/4 c. Kitchen Cheetah's sugar-free maple syrup
1 c. deep orange baked yam (without skin)
1/4 t. Kitchen Cheetah's BioSalt
Kitchen Cheetah's Stevia Glycerite
Butterscotch flavor, to taste (or vanilla and butter flavor, plus rum or brandy flavor)


Place the HOT water into a VitaMix blender container.Then add the 1 1/4 cup protein powder, and 1 cup Golden Lakanto.

Put the VitaMix lid on and blend on medium speed just until combined. Turn off the blender and then scrape down the sides of the blender.

Secure the lid on tightly and process on highest speed until steaming hot and perfectly smooth. The temperature should reach at least 130 degrees F. for the pudding to have the best texture and flavor (don't go over 170 degrees). The friction of the blades heats the liquid after a short time. Measure temperature with a thermometer.

Turn off the VitaMix, remove lid and add the rest of the ingredients to the blender, except for the stevia glycerite and flavoring.

Place lid tightly on and process on the highest speed until the pudding is steaming hot and smooth. Scrape down the sides as needed (with the blender turned off!). If the mixture gets a little too thick, use the "Tamper" to help it along. 

Turn off the VitaMix, Taste the pudding. Add stevia glycerite, a few drops at a time, to taste if you want the pudding sweeter. Add flavorings to taste.

Give a final blend and taste for balanced flavors.

Portion finished pudding into serving-sized jars and store in the refrigerator. The jars of pudding also freeze well!

To Serve:

A good way to serve this is to top the pudding with sliced or broken bananas and crushed gluten-free pretzels. Pour your favorite cold, milk over top and dig in! Our favorite milks are whole organic milk, almond mylk, coconut/almond mylk, or cashew mylk.


This pudding thickens more when chilled due to the coconut oil content. If the chilled pudding turns out thicker than you would like, just stir in a bit more water to suit your individual taste.

We add the flavorings to the pudding to make the most of the butterscotch flavor and to make the least of the pea protein flavor!


Leila & Nancy,

Authentic New York Deli-Style Potato Salad - Made Healthier and Brined for best flavor 24 hours

New York Deli Potato Salad.

Try this delicious flavor-packed potato salad for your next get together. People love it.

This type of potato salad is found in Queens, New York, Long Island, and in some Jewish or Italian delis. You don't really see it elsewhere.

Have you ever made a brined potato salad? Iv'e been doing it now for over 20 years and I keep coming back for more. The flavors deeply penetrate the potatoes when prepared this way and the result is a creamy dynamic potato salad with out having to use tons of mayo. Don't get me wrong, we love mayo around here.

It takes a couple of days to make this salad but it is well worth the effort. It continues to taste better each day too. Make sure you do not over cook the potatoes. Chilled potatoes that sill have a bite to them are perfect.

Did you know that cold potatoes contain resistant starch in them?

Do you know why that is a great thing?

Simply put, resistant starch resists being digested, resists breaking down into sugars in the body, and resists adding pounds to your body. Resistant starch is good starch.

Hot potatoes do not have this benefit. Pasta, by the way, is shown to have more resistant starch in it than hot pasta. I feel better about eating cold potatoes over cold pasta, however. Pasta is still generally white flour and/or starch and doesn't have the best nutritional value.

This recipe easily doubles.

New York Deli-Style Potato Salad Recipe:

3 to 3 1/2 pounds organic young new potatoes
1/2 cup finely minced onion, to taste
1/2 cup purified water
1/2 cup  white wine vinegar (healthier than plain white vinegar)
1/2 cup sugar (or xylitol, for a sugar-free version)
2 T. light olive oil (better than the usual canola oil)
1 T. sea salt or BioSalt
1 t. white pepper powder
1 t. dry mustard powder, optional
2 T. finely minced fresh parsley, or more to taste
1/2 to 1 cup Thick, high quality mayonnaise, to taste (Real Foods or Hellman's)
2 T minced red pimentos, optional
1 c. finely minced celery, optional


Day One:

Place cleaned potatoes into a large pot and cover with water and bring to a boil. Once boiling, reduce to a gentle simmer and cook just until a fork pierces a potato with little resistance. They should not be cooked until completely soft or you will have mushy potato salad.

Remove potatoes from stove, drain and cool in an ice bath. chill in the refrigerator until completely cold. It's easy to do this 2 days before you want to serve the salad.

Day Two:

Once potatoes are cold, halve and then slice into desired size. You can leave the skins on (I do) or rub them off.

Place the potatoes into a bowl and add the finely minced onion.

Make the hot brine by putting the water, sugar, vinegar, salt, white pepper, and mustard powder into a sauce pan and bringing to a boil, stirring just until dissolved. Remove from heat. Add the oil and taste your brine. It should have balanced flavors of sweet, savory, sour, with a pleasant heat from the white pepper and mustard powder.

Pour the hot brine over the potatoes and onions in the bowl. Toss gently to coat. Seal air-tight and chill 24 hours. I like to stir a couple times during this period.

Day Three:

The brine will be absorbed by the potatoes. If there is excess brine, drain it off. Add the minced parsley and mayonnaise to taste.

You may optionally add 2 T. minced pimentos for color and 1 cup finely minced celery for added texture.



Kamote Tops (sweet potato vines) and tasty, healthy ways of preparing them (Rejuvenating & Detoxifying).

Sketch of Kamote Tops, by Nancy Glazier.

"Bonne Sante'" is French for "good health!"

"Bonne Appetit" (good appetite!) is well known thanks to Julia Child.

It has been my experience that good fresh green Juices can contribute to both!

Where have all the bitters gone? Long time passing.... 
We have become so ensnared with sweets that most of us have forgotten about the subtle allure of the bitter edge..... 

Did you know your  body (especially your liver) actually craves bitter foods?

Sweet Potato Vines. also known as Kamote.
Why not get back in balance by cultivating an appreciation for bitter greens – they're waiting in the wings, ready to be your best friend.

Sweet potato greens are also known as KAMOTE TOPS, and are famous for building up iron levels in the blood in a natural & gentle way.

Adding a handful of sweet potato leaves to your favorite green mix- when you make your green drinks - - gives you a deep emerald green juice.... yet the taste is mild compared to a lot of other greens.

See one of our favorite green drink mixes HERE.

We were so excited to learn of Kamote, which has been a more recent discovery for our family. We love using this green in our meals. Kamote or sweet potatoes are very easy to grow in your garden. They are heat tolerant even in the hottest summers. The beautiful vines grow very quickly, so you will have a generous harvest of this delicious, versatile, and affordable green. Kamote is commonly eaten in other parts of the world, yet is virtually unheard of in the USA. It seems like our produce selection in general has become more limited than in earlier times. So, here's a shout-out to heirloom vegetables and fruits!

You can use Kamote tops as you would spinach, kale, collard greens, or Swiss chard...
They taste terrific steamed, blanched, simmered in soups & stews, used like spinach in spinach dip, in salads, lasagna... Kamote is mild flavored and delicious. If you plant sweet potatoes in your garden, you can harvest the tender tops until first frost. We like to blanch them and freeze them in meal sized portions for use all winter. One of our favorite meals is homemade Pork Chili Verde ladled over tender pinto beans and steamed kamote tops. We then top it with jack cheese and let it melt before serving.

We are sure that you will enjoy cooking with Kamote Tops too!

Perfect KAMOTE topsReady at a moments notice for my green drink.
"Heart of Green" drink, with added Kamote Tops.
Perfect! This is a great way to consume your bitters.

Bonne Appetit,

Nancy & Leila.

Wednesday, June 24, 2015

Monkey Break Bananas - A fun new way to open up a banana, and sugar-free recipe ideas using them.

Monkey-Break your bananas!
This is a fun post about a way to open and break up a banana without bruising it.

This playful method also keeps the banana from browning and oxidizing so quickly, which is really nice if you want to put the bananas into fruit salad or pies. Most importantly, it's fun to do it this way! Try it, you'll like it.

When my parents lived in beautiful Gardner Montana, a missionary from Samoa came to visit them. This is how this young Samoan ate a banana and my family has been doing it this way ever since.

Now I wonder where the Samoan learned it from...

My mom told me that many island people do eat bananas in this simple, natural way.

We named it Monkey-Break bananas because it seems like a good way for a monkey to do it, seeing that they don't usually carry around pocket knives. Please don't ask about our logic concerning this... Maybe a monkey has actually done this before...

Anyway, Monkey-Break bananas stay fresh much longer than sliced bananas because the cell walls are not smashed during cutting. My parents lived in Fiji for several seasons and they witnessed the Fijians eating bananas in this manner also.

It's not like you don't already know what to do with bananas, but here are some more ideas for you:

You can dip these monkey-break banana strips (or small squares) into gently melted Lakanto Sugar-Free Chocolate and then chill. These can keep 2 to 3 days in the refrigerator... If they last that long!

Try a chocolate banana cream pie (!) with our Sun Warrior Chocolate Protein Pudding. Use only 3 cups total liquid (instead of the 3 1/4 cups) in the pudding recipe so that the pie will be firm enough to slice.) Now we're talkin'...

Serve the broken up bananas over top a bowl of Sun Warrior Chocolate Protein Pudding and pour over some milk (dairy or nondairy). Our favorite nondairy milk is BLUE DIAMOND "Almond Breeze" Almond/Coconut Milk blend (unsweetened!). Look for it in the dairy cooler.

Serve the Monkey-Break bananas with your favorite whipped topping - dairy or nondairy. You can top with crushed gluten-free pretzels if you want... Oh yeah.

The pictures below are of my dad showing how this is done. I thought it would be nice to have his man hands on our blog. I love you dad - you always are teaching us cool stuff!

Our favorite commercial non-dairy milk.
Cool, right?
You can then break up or slice into bite size pieces, as desired. Here they are shown with our delicious, sugar-free Sun Warrior Chocolate Protein pudding.


Leila & Nancy.

The Best Chicken Bake - Gluten-Free Goodness in a Pan! (And our Favorite G-F Bread)

The Best Chicken Bake!

This will become one of your favorite go-to dinners... 
This chicken is juicy and so full of flavor. It's also very easy to make. It is made all the time in our homes, and it makes great leftovers too.

I want to eat some right now...but I'm busy blogging. Grrr, where is the kitchen fairy when you need her?

We recommend pre-brining the meat before making this dish, but if you don't have time for that, don't let that stop you. Brining does make a more tender, juicy, flavorful meat, and results in less shrinkage however.

This dish can be served with practically any sides. It is one of those staple recipes that you and your family will love! You can keep it a low-carb meal by serving it with deep green leafy salads topped with sugar and starch-free salad dressings. You can alsoserve it with fresh steamed vegetables like asparagus, green beans almondine, artichokes and garlic butter sauce, sauteed summer squash...

Juicy and perfectly cooked flavorful chicken.

The Best Chicken Bake Recipe:

4 to 5 skinless boneless chicken breast halves, trimmed of visible fat. Rinse well and pat dry
1 T. olive oil
Onion powder
Garlic powder, optional
Italian herbs
Fresh ground black pepper
2/3 to 3/4 c. high quality full-fat real mayonnaise
1/2 c. Parmesan cheese (or a mix of Parmesa, Romano, and Asiago cheeses)
1 c. "Against The Grain" gluten-free fine baguette crumbs


Optional: First brine the raw chicken about 1 hour in 1 cup water with about 1 T salt dissolved into it. I like to seal the brining meat in a Zip-Lock bag, with the air removed. Rinse the brined meat thoroughly 3 to 5 times to get rid of all the extra salt, or the meat will be too salty.The chicken will shrink less when cooking if you brine the meat first.

Spread 1 T. olive oil onto sides and bottom of a 9" x 12" heavy baking dish. Sprinkle the oiled dish lightly with onion powder and Italian herbs.

Pound the chicken breasts with a mallet until about 2/3-inch thick. All breast meat should be as evenly thick as possible for even cooking.

Snuggle the pounded chicken breasts side by side in the prepared pan to form an even layer.

Sprinkle lightly with a little more onion powder and Itallian herbs and grind on black pepper.

Top the chicken breasts with the full-fat mayonnaise, using from 2/3 to 3/4 c. total. Spread onto the chicken, like frosting a cake with a modest amount of frosting. (We don't recommend reduced fat mayonnaise, we do not think it turns out as well.)

Grind the "Against The Grain" bread crumbs in a food processor to a fine crumb.

Mix 1 cup of the bread crumbs with 1/2 cup Parmesan cheese ans mix together. You can try other gluten-free bread crumbs, but if you do, use 1 cup crumbs to 1 cup cheese.

Bake in a 350 degree preheated oven until golden brown, about 30 minutes, or until breast meat just reaches 150 to 155 degrees F.

Remove from oven and let rest 10 minutes before cutting into.

Serve hot.

 Photos of the process:

Pound chicken with a pounding mallet.
Place chicken in pan coated in oil and seasonings.
Top Chicken with more seasonings.
This is the amount of mayonnaise we like on the chicken.
Here the chicken is frosted with mayo.
The proportion of bread and cheese that we like.
Make the gluten-free bread crumbs.
Pulsing the bread in a food processor to make the crumbs.
The finished bread crumbs.
Before baking the chicken.
A finished batch of baked chicken.
A close-up of the crispy edges.
Another batch after baking the chicken. Looks good, huh?
Chicken Bake or Chicken Cake...That is the question.

Here is our favorite brand of baguettes, Against All Grain from The Gluten Free Gourmet:

Our Favorite brand of Gluten-Free Baguettes, used for the crumb coating.

The G-F Baguette label.
The G-F Baguette ingredient list.
This is my dad ready to dig in! See the Quinoa Tabouli Salad recipe shown HERE.


Leila & Nancy.

Monday, June 22, 2015

Fully Loaded Chocolate Bombs with Cocoa Nibs, Coconut Oil, Fruit & Nuts (Sugar-Free, Dairy-Free, Paleo) - plus a discussion about healthy fats -vs- sugar & starch.

Fully Loaded Chocolate Bombs.

This is a fabulous chocolate recipe we have kept as a guarded family secret... until now! 

I made these delicious little morsels with my mom during a recent visit with my parents.

This is a super easy and amazingly delicious chocolate recipe. It is based on my mother's healthy sugar-free chocolate formula now being manufactured by a company called Lakanto

We extend the Lakanto Zero-Sugar Dark Chocolate with coconut oil, cocoa powder and other goodies. The chocolate retains it's smooth texture, delicious taste, and has a beautiful shiny surface. 

These cute little chocolate bombs are exploding with flavor and a myriad of textures, and are a real pleasure to eat. We have noticed that this chocolate also curbs the appetite nicely. That means if you eat this, you will eat less of that (not good for you stuff).

You  also get the benefits of healthful coconut oil in your diet, while enjoying a low-carb, sugar-free chocolate at an affordable cost. It's a beautiful thing!

2 T. coconut oil is generally recommended daily for health benefits. An added bonus of adding coconut oil is that this chocolate will no longer require tempering! This is what makes working with this chocolate so super simple and fast. You will love it.

At our house, we have to have this chocolate, I can't imagine life without it now. Seriously.

We love that this is truly HEALTHY chocolate. That's why we are sharing this recipe with you. We are passionate about sharing recipes for foods people deeply crave, and we offer them with a healthy twist. Replacing the foods you love with a better choice, while maintaining it's great taste is what we are all about here at Kitchen Cheetahs.

You can add any inclusions to this chocolate that tickle your fancy. Make your chocolate base first and then you can get creative with it. You could try combinations like candied orange with chipotle, coconut flakes with macadamia nuts, dried pears and pecans, salted raisins and roasted, salted peanuts, pistachios with dried pomegranates, cashews and banana chips... We also love it with just cocoa nibs added.
Cocoa Nibs.

Now, I must tell you that during my recent visit, I ATE at my parents house. If you have ever tasted my mom's cooking, you know what I mean! I was not concerned, but still assumed that I would go home heavier then when I arrived. We ate tons of chocolate-dipped figs, figs and cream, and we made gluten-free, sugar-free rhubarb cake (so yummy), and grilled dry aged beef, and spaghetti with my mom's amazing homemade sauce, unique yellow squash "pasta", drizzled with olive oil,topped with cheese, and gluten-free french baguettes grilled with butter and coconut oil on the side. We also ate various salads with homemade dressings, the buttery scrambled eggs my mom is famous for, and her Sun Warrior Protein Pudding, refreshing green drinks, unique mocktails, and my dad's delicious protein smoothies... and more chocolate! It's all kind of a blur now really. A delirious food coma ensued. Sigh.

I get home and got on the scale and to my amazement... I LOST weight! I ate happily at my parents, without a worry. Mom's food was amazing and definitely not skimping on the fat! I was not deprived in the slightest. I ate good protein, vegies and greens, healthy fats, low-carb and sugar-free desserts. I ate a few gluten-free pretzels and that french bread, but basically eliminated grains, starch, and sugar for that week I was there. This validated my belief about fat -vs- sugars...

There are a few books out now that talk about high-fat diets, promoting healthy fats. Interesting, and I like it because eating fat leads to satiety (greater food satisfaction). Our bodies seem to know when we have had enough fat and our appetite quiets down. I think people who eat fats are happier too. I believe it is sugar and starch that generally cause obesity, not healthy fats. The more processed the sugar and starch is (white flour, white sugar, white starch) the worse it is for our bodies. Starch converts to sugar so fast in the body, it can make your head spin. A chemist friend of mine told me that starch converts to sugar in the mouth within seconds. Research shows that sugar leads to body inflammation and inflammation is underlying all disease. I figure that starch leads to body inflammation too. We at kitchen Cheetahs are very concerned about the majority of gluten-free products being marketed that base their formulas on starch and sugar. I'm sure you can figure out why.

The thing is, as a population, we generally know what we shouldn't be eating - but we eat it anyway. Why? Because it tastes good. Because it's easy. Because it's familiar. Because it's there.

The transition to eating healthy is made easier by eating healthy foods that are tasty, easy, familiar, and available. Sounds simple. Once educated, it is simple. I say, start with chocolate!

So have some fun and enjoy this guilt-free treat. Live on the edge and have some with breakfast!

Fully Loaded Chocolate Bombs Formula:


Chocolate Base:
170 grams (2 bars) Lakanto Zero-Sugar Dark Chocolate, chopped small
30 grams deodorized coconut oil
15 grams dark Dutch cocoa powder, sifted
1/4 + 1/8 t. intense sweetener powder, to taste (a mix of stevioside, monk fruit is good)

Flavorings (optional):
1/8 t. vanilla flavor powder
1/4 t. almond flavor powder, to taste
1/8 t. cherry flavor powder

Inclusions (about 1 1/2 c.):
80 grams (1/2 c.) roasted crispy whole almonds
60 ounces (1/3 c.) whole dried organic Bing cherries
35 grams (1/4 c.) dried organic sour cherries (sweetened has the best texture and taste)
35 grams (1/4 c.) organic raisins
20 grams (1/8 c.) cocoa nibs


Chocolate Base:
600 grams Lakanto Zero-Sugar Dark Chocolate, chopped small
100 grams deodorized coconut oil
50 grams dark Dutch cocoa powder, sifted
1 1/2 t. intense sweetener powder (a mix of stevioside, monk fruit & CitrusSweet is good)

Flavorings (optional):
1/2 t. vanilla flavor powder
1 t. almond flavor powder, to taste
1/2 t. cherry flavor powder

Inclusions (about 6 c.):
280 grams (2 c.) roasted crispy whole almonds
8 ounces (1 1/4 c.) whole dried organic Bing cherries
120 grams (1 c.) dried organic sour cherries (sweetened has the best texture and taste)
140 grams (1 c.) organic raisins
70 grams (1/2 c.) cocoa nibs


In a large microwave-safe bowl, melt the chocolate and coconut oil together, pausing and stirring every 30 seconds, until melted and warm. Mix together well.

Prepare one to two baking sheets by lining them with parchment paper or silicone mats and set aside.

Add the cocoa powder to the melted chocolate mixture and mix in well

Add the intense sweetener powder to taste and mix in very well. Taste for sweetness.

Add the flavor powders to taste and mix in well.

Add the inclusions and mix well.

Stir the chocolate occasionally as it cools until it starts to thicken up enough to hold a shape when mounded.

Portion the chocolate mixture onto the prepared baking sheets, in small mounds, using a spoon or a very small ice cream scoop.

Sprinkle the tops of the chocolates with sea salt before they set up, if desired.

Place the chocolates in the refrigerator until they are completely set up.

Store the chocolates in an air-tight container (in the refrigerator in the hot summer months).

Photos of the process:

Gather your ingredients.

Combine the chopped Lakanto chocolate and coconut oil.

Stir chocolate mixture every 30 seconds as it is melting.

Mix in the cocoa powder, intense sweeteners and flavor powders, to taste.

Start adding the inclusions.

Let any refrigerated ingredients come to room temperature before adding to the chocolate.

Stir the chocolate occasionally while cooling.

A silicone-lined baking sheet.

A parchment paper-lined baking sheet.
Drop chocolate mixture into little mounds.

A finished tray of chocolates.

Chocolates with a kiss of sea salt.
Beautiful Chocolate Bombs ready for packaging.


Leila & Nancy.