Easy Sun Warrior Chocolate Pudding (Sugar-Free & Vegan)

Easy Sun Warrior Chocolate Pudding.

Here is the beginning of a series of delicious, sugar-free protein pudding recipes that you can make yourself!

We have been talking about creating delicious tasting protein-packed pudding recipes. We wanted a dessert pudding that is good for us and our families. This recipe is the beginning of these formulations. This pudding recipe is low-carb, sugar-free, gluten-free, corn-free, egg-free, dairy-free, and vegan.

My mom discovered that when you puree and heat the warrior blend protein powder with liquid, it "cooks" up to make a silky smooth creamy pudding that thickens perfectly when chilled. Vegan protein powders are not usually this smooth, it's the "cooking" process in the VitaMix that transforms it. we were thrilled to see that it also thickens up beautifully.

This recipe makes up several servings. We like cooking this way, it cuts down on the daily food prep time. Make up a bunch and get it out of the way. That's how we roll.

This recipe is very easy to make in a VitaMix high-powered blender. VitaMix is famous for being able to cook soups just by the friction caused by it's fast moving blades.

So assemble your ingredients and get ready to enjoy a guilt-free treat for breakfast, lunch, or a quick snack anytime!

Sun Warrior Chocolate Pudding Recipe:

Yield: 8 generous servings.

13.5-ounce can Full Fat coconut milk, plus HOT water to make a total of 3 1/4 cups.

1 c. Sun Warrior brand Chocolate "Warrior Blend" protein powder

1/2 c. white or purple yam or sweet potato that has been baked until soft (remove skins)

1/2 to 1 c. White Lakanto sweetener powder, to taste

1/4 c. coconut oil (deodorized makes a more chocolaty flavor)

2 T. vegetable glycerine or other liquid sweetener

2 T. xylitol (or 2 T more Lakanto)

1/3 to 1/2 c. dutch cocoa powder, to taste

1 to 3 t. black cocoa powder, optional for richer color (we like 3 t.)

2 t. real vanilla extract

1/4 t. almond extract
1/4 t. BioSalt

1 fat pinch of canella powder or ceylon cinnamon

Stevia glycerite, to taste, optional

Real chocolate flavoring, to taste, optional
Coffee flavoring, optional

Method:

Place the 3 1/4 cups liquid (coconut milk plus water) into a VitaMix blender container.Then add the 1 cup protein powder.

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 chocolate flavoring, if using.

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. You may also add up to 1/4 cup more water (making a total of 3 1/2 c. liquid).

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 chocolate and coffee flavoring to taste, if you want to.

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.

Notes: 

If a less thick pudding is desired, add another 1/4 cup water, to make a total of 3 1/2 cups liquid used 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 canella powder, chocolate flavoring, and the coffee flavoring to the pudding to make the most of the chocolate flavor and to make the least of the pea protein flavor!

Stay tuned, a yummy butterscotch protein pudding is being perfected now!

The Sun Warrior protein powder used for this recipe.

The texture and thickness of the Sun Warrior Chocolate Pudding before chilling.

This makes 8 generous servings of protein pudding.

Sun Warrior Protein Pudding topped with Bananas, G-F Pretzels, and Whole Organic Milk.

Enjoy!

Leila & Nancy.

Warm Chocolate Filled Fresh FIGS - Fit for a king! Nancy Glazier's 1st official post!

The best thing you'll ever put in your mouth, trust me!

Sun warmed figs slathered in melted Lakanto Dark Chocolate.

It's Fig Season!

Yesterday morning, Leila and I went to a friends house and picked sun-warmed figs right off the tree. They were so sweet and ripe - little purses filled with crunchy jam. A sweet memory for us.

Even the figs that were starting to dry up a bit on the tree were delicious. Their sweetness concentrates and they start to get wonderfully chewy.

Fresh Picked Figs!

We took our bounty of figs home and melted some of my Lakanto sugar-free chocolate to spoon over the still warm figs. I've never had anything so delicious. The melted chocolate with sugary, crunchy warm figs is amazing.

 Fig wells - Ready for chocolate!

I found that cutting each fig in half and then making a deep well in each center (with a thumb) to hold more chocolate was the way to go.

Or you can dip the whole fig into the chocolate and just dive in. P.S... Don't wear a white shirt.

It's important to have jammy-soft figs for this treat. If you don't have access to a fig tree, try soaking dried white figs in warm water or apple juice until they are nice and soft. Remove from their soaking liquid - pat dry - and serve them warm with melted chocolate.

Figs have the highest fiber and mineral content of all common fruits, nuts, and vegetables. They also have as much as 1000 times more calcium than other common fruits and are 80% higher in potassium than bananas. They are extremely easy to digest. Few fruits equal a fig (try saying that fast 5 times).


 

Bon Appetit :)

Author, Nancy Glazier
Gluten-Free & Sugar-Free Food Formulator.

Vanilla Creme Brulee Instant Pudding (No Cook, Low Glycemic, JELL-O Copy Cat Recipe)

This is a truly delicious instant no-cook pudding mix I created today, and it's lower glycemic too...

Vanilla Creme Brulee Instant Pudding.

This Vanilla Creme Brulee Instant Pudding is full-bodied and creamy. It has a decadent vanilla caramel flavor. You will be surprised that this is an instant pudding mix when you taste it! It is good enough to serve as a stand alone dessert.

This pudding has a secret, it is made with pure organic coconut palm sugar. Coconut palm sugar gives a nice caramel color, scent, and flavor to this pudding mix. It looks a lot like brown sugar, yet it is high in minerals like potassium and phosphorus. The thing that awesome about organic coconut sugar, is that it is a healthy, low glycemic alternative to other sugars like regular table sugar. It can also be used as a sweetener in beverages, desserts, and other recipes that call for regular cane sugar.

We make this pudding truly decadent by substituting some of the milk for cream, which just so happens to lower the carbs even further. Party.

Bonus: This is a true instant (no cook) pudding mix recipe you can use to replace the commercial 3.5 ounce boxed instant vanilla pudding mix called for in recipes. Party.

This is my second trial with no cook puddings. These instant pudding mixes will be evolving. I have plans to make instant protein puddings.

My goal: They have to taste good, like dessert, or I won't enjoy eating them much. I'd like to have a healthy pudding snack, say, before bed? Or maybe for breakfast. I have wanted to make delicious protein puddings/protein drink mixes for years. So now I'm going for it!

One hurdle has been how to get an instant pudding consistency without cooking it and without having to source ingredients only available to commercial food manufacturers. So this recipe is definitely progress. earlier I made a chocolate instant pudding that had a great consistency... I think I will post about my progress, then you can see how the instant pudding recipes evolve too.

See my first trial recipe of instant chocolate pudding too.



Vanilla Creme Brulee Instant Pudding & Pie Filling Mix:

3/4 c. (120 g) Organic Coconut Palm Sugar
6 T. (30 g) Ultra Gel Instant Non-GMO Modified Corn Starch (Cornaby's brand)
1 t. Lecithin granules (like Now brand)
1/8 t. (1 g) Sea salt or BioSalt (up to 2 g, to taste)


Method:

Grind the coconut sugar, Ultra Gel, lecithin powder and salt together 30 seconds until fine textured in a VitaMix blender. Let the dust settle before opening up the lid.

Store the pudding mix in an air-tight container.


To Prepare Pudding:

Liquid Ingredients:

1 3/4 c. organic whole milk
1/4 c. heavy cream
1 t. real vanilla extract
1/4 t. caramel flavoring (like Brickford brand), optional


Method:

Pour 1 3/4 cups cold milk into a mixing bowl.
Add 1/4 c. heavy cream to the milk (you may cut cream down to 2 T. and increase the milk by 2 T.).
Add 1 t. real vanilla extract and caramel flavoring, if using.
Add 1 recipe of Instant Pudding Mix above.
Using a hand mixer or whisk, blend for 2 minutes.
Let the pudding set up for 5 minutes in the refrigerator.


Photos of the process:

Organic Coconut Palm Sugar

Put the dry ingredients into a blender and grind fine, with the lid on!

Pour the wet ingredients into a mixing bowl and then add the pudding mix.

Whisk pudding ingredients together.

Adding the heavy cream to the pudding.

Whisk until smooth and glossy, and starting to thicken.

Pour into small serving dishes and chill at least 5 minutes to set up.

Top with sweetened whipped cream if desired.

Enjoy,

Leila.

Rich Lactose-Free Milk - with many Vegan options

Here are several delicious milk alternatives suitable for just about every diet out there!

My mom has made several kinds of milk alternatives over the years. Some are dairy free and vegan. Some are nut-free. Some are made with homemade seed milks. Some are protein enriched. All of them are sugar-free.

Here is our families favorite, creamy, dairy-like beverage that is lactose-free with lots of vegan options. This basic recipe of hers offers you a lot of versatility. Play with different variations and blends of milks to find what you love best. For example, one great combination is almond and coconut milk. You can either make a sweet or neutral tasting milk, depending on what you plan on using it for.


Mom's Rich Lactose-Free Milk Recipe:

1 quart lactose free milk *
2 to 3 T. whey protein powder (unflavored and unsweetened), or more to taste
1/8 to 1/4 t. BioSalt, to taste
2 to 4 T. coconut milk powder (for a creamier taste), optional
1/4 t. stevia glycerite, to taste
A few drops of real vanilla extract
A few drops almond extract, optional


Method:

Warm the lactose-free milk or combination of lactose-free milks to 80 to 100 degrees.
Put half of the warmed milk (2 cups) into a blender.
Add the whey protein powder and coconut milk powder, and blend together.
Add the rest of the milk and blend.
Add the flavoring. (Vanilla and/or almond extract is especially good with coconut milk.)
Add the salt to taste, until the mixture does not taste "flat or watery".
Add stevia glycerite, to taste.
Chill.


* You may choose from a variety of unflavored and unsweetened lactose free milks:
Almond milk (in milk section of grocery stores)
Coconut milk (in milk section of grocery stores)
Organic Soy milk (in milk section of grocery stores)
Rice milk (in milk section of grocery stores)
Cashew milk (homemade)
Hemp seed milk (homemade)
Sesame seed milk (homemade)
Sunflower seed milk (homemade)
etc...


See our Copy-Cat Almond Breeze Recipe for an example of how to make your own nut milk.

Notes: 

You can make this milk rich and sweet enough to be similar to Half & Half.

You may add a little bit of non-GMO lecithin powder to this lactose-free milk, especially when making the vegan versions, particularly with coconut milk - It helps emulsify the fat, and adds wonderful nutrition for the nerves. Lecithin also makes the milk taste even creamier and richer.

Almond extract is the best thing we have found for complimenting the flavor of coconut, in fact going so far as to partially neutralize the coconut taste for people who do not like the taste of coconut milk.

This milk is wonderful used in many ways:

Added to hot cocoa mix
Poured over hot cereal like oatmeal
Used as a base for smoothies
Used as an ice cream base
Chilled for drinking a tall cold glass along with a side of cookies


Enjoy,

Leila & Nancy.

The BEST Tasting D.I.Y. Low-Carb Milk (3 Variations)

I thought you may enjoy a tasty yet inexpensive "Milk" to enjoy with your new low-carb breakfasts.

I have been posting some nice low-carb breakfast options, but they all go well with milk! We need a low-carbohydrate milk too, right?

You could always use unsweetened almond, coconut, or soy milk, but I thought I'd give you a really affordable option for all you dairy lovers out there (me). You most likely have milk for the rest of the family, so it will be easy to make this recipe for yourself.

I have included other low-carb milk variations, but the first one tastes the best. Try them all and see what you think. I know I love to have lots of options, so I try hard to provide you with a variety of options too.



The Best Tasting Low-Carb Milk Recipe:

1 c. organic whole milk (12 grams total carbs)
3 to 4 c. purified cold water
2 to 4 T. heavy cream (from about .80 to 1.60 total carbs)
1/8 t. sea salt or BioSalt, to taste
1/4 t. stevia glycerite, to taste
1/2 t. real vanilla extract, to taste (optional)


Method:

Measure everything into a glass mason jar.
Tighten the lid and shake together well.
Chill in the refrigerator.



To make 1 serving (3.2 grams carbs):

1/4 c.organic whole milk (3 grams carbs)
3/4 to 1 c. purified cold water
1/2 to 1 T. heavy cream (from about .20 to .40 total carbs)
1 pinch sea salt or BioSalt
1 to 2 drops stevia glycerite, to taste
1/8 t. real vanilla extract, to taste (optional)

Notes & Variations:

This Low-Carb Milk has a combined total of about 12.8 grams of carbohydrates for the full amount made (with only 2 T heavy cream added).

If you want more of a skim milk taste, mix it with the 4 c. water.

If you want more of a whole milk taste, mix it with only 3 c. water.

If you want a richer milk, increase the cream up to 8 T.

If you want to make chocolate milk, add a paste made of cocoa powder and sweeten to taste

If you want to use powdered milk instead of fresh whole milk: 

Omit whole milk and add 1/4 c. plus 1 T. plus 1 t. instant dry milk powder (dried whole milk is preferred to dried skim milk). Increase the heavy cream to anywhere from 4 to 8 T., according to your tastes. This version does not taste as good as when using fresh whole milk. (The carb count is the same for the powdered milk and the fresh milk.)


If you want a higher protein content Low-Carb Milk (1 serving): 

Mix together these dry ingredients:
1 T. buttermilk powder (a low carb variety)
1 T. whey protein isolate *
1/4 t. Table-Top Sugar Replacement Blend
1 pinch sea salt or BioSalt
Slowly add:
1 c. purified water
2 T. heavy cream
Mix well until everything is dissolved, then add: 
A splash of real vanilla extract, if desired
Chill well. Shake well before using.
(0.5 g carbs and 11 g protein per serving.)

* Source: Now brand or get from the Protein Factory (online).


Now you can enjoy some low-carb milk with your High Fiber Hot Cereal, low-carb pancakes or low-carb buttermilk pancakes!


Enjoy,

Leila.

Easy Wasabi Potato Salad - A Real Restaurant Recipe - Improved!

I like collecting real restaurant recipes. This is a recipe for an unusual potato salad that I acquired along the way from the Asia Dog Restaurant. 

My Wasabi Potato Salad

We love the heat of wasabi. It is like horseradish in that the heat dissipates quickly through the nose, verses burning your mouth and throat for a prolonged length of time, like chilies. In fact most of the wasabi found in the United States is actually horseradish that has been colored green! Sad but true.

I have given you the original recipe that feeds 20. I am also giving you my revised scaled down version, for when you just want to make a little. I'd try the smaller version first, to test out how you like wasabi in your potato salad. You can even make more wasabi to put in this salad if you want to. I know I want to...

If you decide you want to make wasabi salad to feed 20, just multiply my revised recipe by 4.

Now, to be totally honest, I don't care for the original recipe from the Asia dog restaurant. Sorry Asia Dog. I think it is way too vinegary and boring. I do like the concept of wasabi potato salad however.

In our family, recipes are always evolving. You are probably starting to notice this if you have been following our blog. For example, more pancake recipes are coming. The pancakes just keep evolving, we can't help it. Who are we to stop their progress?

There are some comfort foods my mom used to make when I was little that I do not like to mess with though. Isn't it interesting how memories can be so closely associated with food?

Anyway, I posted the original potato salad recipe that serves 20, below for your own information.

But first, I am posting my version of Wasabi Potato Salad. I will probably mess with the recipe some more later, but I do like my version a lot as it is now. The vinegar is mellowed out and balanced, but the salad definitely has some kick!

Notice that I switched to white wine vinegar. I think rice vinegar would be terrific here too. I added fresh scallions (green onions), and added a bit of xylitol (which is sugar-free) for balance.

If you end up tweaking this recipe and love what you end up with, write in and tell us all about it.


Leila's Version of Wasabi Potato Salad:

Yield: Serves 6

28 ounces whole new red potatoes, unpeeled, scrubbed
6 stalks celery, halved lengthwise and sliced
4 large scallions, minced
1/2 c. to 2/3 c. white wine vinegar
2/3 c. Best Foods mayonnaise
2 T. xylitol or Lakanto White Sugar Substitute (or sugar)
1 T. wasabi paste (1 T. wasabi powder plus 1 T. water)
1 to 1 1/2 t. sea salt or BioSalt, to taste
40 grinds freshly ground black pepper


Method:

Put the potatoes in a large pot, cover with cold water and bring to a boil over medium-high heat.

Cook until a knife inserted into the center of the potatoes meets little resistance, but they still hold their shape. Do not overcook.

Carefully drain the potatoes, let them cool to room temperature, and chill for at least 2 hours or preferably overnight.

Prepare the wasabi paste by mixing 1 T. wasabi powder into 1 T. water and set aside.

Halve the potatoes lengthwise and then slice into pieces (thickness up to you).

Stir together the mayonnaise and wasabi paste in a medium bowl. Slowly add the vinegar, blending smooth as you go. Add the xylitol, salt, and pepper, to taste.

Place the potatoes, celery, and scallions into the bowl with the dressing and mix well. Chill until serving time.

At serving time, check for salt and adjust if needed.



Origional Asia Dog Restaurant Wasabi Potato Salad Recipe:

Yield: 20 servings (bulk recipe).

5 lbs whole russet potatoes, unpeeled, scrubbed
1 bunch celery, halved lengthwise and sliced
2 c. white vinegar
1 1/2 c. mayonnaise
3 T. wasabi paste
kosher salt
freshly ground pepper


Method:

Put the potatoes in a large pot, cover with cold water and bring to a bol over medium-high heat.

Cook until a knife inserted into the center of the potatoes meets little resistance, but they still hold their shape. Do not overcook.

Carefully drain the potatoes, let them cool to room temperature, and chill for at least 2 hours or preferably overnight.

Halve the potatoes lengthwise and then slice into pieces (thickness up to you).

Stir together the potatoes and celery in a large mixing bowl, and then stir in the vinegar, mayonnaise and wasabi.

Season with salt and pepper. Mix well and chill.


Photos of the process:

Look at the ingredient list here...

Enjoy,

Leila.

Sweet Perfection Copy-Cat recipe (All-Natural Sugar Substitute)

This is an all-natural,  super simple sugar-free formula to make at home. 

IMO powder - A fabulous sugar substitute.

We like to make our own Sugar-Free sweeteners. We make several intense sweetener blends, bulking sugar blends and several mixtures combining both bulk sweeteners with added intense sweeteners. We make many different formulas for different applications. It gets complicated, but we love it.

We already have posted some sweetener blends on this blog that you can make yourself:

Stevia Glycerite (Now brand Copy-Cat)
Copy-Cat Truvia
Low-Carb Vanilla Sugar
Low-Carb Brown Sugar
Low -Carb Pancake Syrup #1

We love IMO powder and (IMO Syrup). We also love erythritol, and xylitol. We love using stevioside (stevia), although not usually alone. We also love monk fruit extract and citrus extract. There are more, but most of them are not available to the public. We would LOVE to introduce them to you, maybe with time, we will be able to be a source for you.

Make a small batch of sweetener at first and then try sweetening mild herbal tea with it or try it in a smoothie. It's easy to adjust. Its easier to add more IMO that it is to reduce the amount of stevia, obviously.

Look online for IMO powder, monk fruit extract, and pure, white stevioside extract.


Sweet Perfection contains:

99 % Oligofructose from chicory root fiber (a prebiotic fiber that doesn't increase blood sugar)

1 % Organic stevia

Serving size: 1 t. and contains 3 calories and 3 g fiber.
Each 20-ounce bag costs $22.95 and contains 3 cups.


To duplicate this I use:

99%   IMO powder (like VitaFiber from http://www.bioneutra.ca/faq.htm)
1%   95 to 98% pure stevioside powder (without maltodextrin or other bulking fillers)

Method:

Mix ingredients together Very well. Putting in a blender on very low speed works great.
Store air-tight and use as you would sugar.



A newer Sweet Perfection formula contains:

99.5% Oligofructose from chicory root fiber
Organic stevia
Monk fruit


To duplicate this I would try:

99.5%   IMO powder
0.5%   Combined intense sweeteners:
      0.3%   95% to 98% pure stevioside powder
      0.2%   Lo Han Guo (monk fruit) concentrate powder

Method: 

Premix your intense sweeteners.
Dilute a tiny amount in water and see if you like the ratio of stevia to monk fruit. Adjust as desired.
Mix VERY well with the IMO powder.
Store air-tight.
 

Note: IMO stands for isomalto-oligosaccharide

Sweet Perfection's label.

Have fun experimenting!

Leila & Nancy.

Easy Garlic Parmesan Zucchini & Tomato Bake (Low-Carb)

Here is a delicious low-carb & gluten-free side dish that is very fast to put together. 

Garlic Parmesan Zucchini & Tomato Bake

Garlic Parmesan Zucchini & Tomato Bake Recipe:

6 young zucchini, diced into bite-sized pieces (and/or yellow summer squash)
1 onion, diced
4 cloves garlic, finely minced or mashed, or more to taste
1/4 c. minced fresh basil or Italian parsley, optional
1 to 2 cans diced stewed tomatoes, regular or Italian style
2 t. Italian seasoning
1 t. BioSalt or sea salt
1/2 t. freshly ground black pepper
1/4 c. shredded Parmesan cheese
1 1/2 c. shredded cheddar/jack cheese blend, for topping


Method:

Preheat oven to 350 degrees.

Mix together all but the cheese for topping.

Place in an oiled casserole dish.

Bake 25 minutes for crisper cooked vegetables, or 35 minutes for more cooked vegetables.

When the vegetables are close to being done, top with cheese blend, and bake until bubbling and starting to brown.


Note: 

You can cook the casserole with the fresh basil or parsley mixed in , or reserve it for garnishing the top when serving.

Garlic Parmesan Zucchini & Tomato Bake ingredients.

Mix together and place in Casserole dish.

I have included yellow squash too.

When almost done baking, top with cheese and bake until browned and bubbling.

Garlic Parmesan Zucchini & Tomato Bake makes a great low-carb side.

Enjoy,

Leila

BEST Easy Spaghetti Sauce recipe and how to prepare spaghetti squash (Low Carb)

Bake some spaghetti squash while you make this delicious sauce.

We all need easy and quick dinner options made from items we stock in our pantry, right? I know I do. This spaghetti sauce fits the bill nicely. I also show you an easy way to prepare spaghetti squash, which is delicious served with this sauce.

Toss the store bought sauce!

This is my go-to recipe for a fast spaghetti dinner, using items I keep handy in my pantry. This sauce is SO much better than any prepared store-bought sauce you can find, and it is very kid-friendly. everyone loves it. It is a full bodied sauce, but it doesn't require hours of simmering. 

This spaghetti sauce is great reheated too. I have also used it as a delicious base for Italian casseroles. We also love it over steamed summer squash for a lower carb version. You may also use gluten-free or regular pasta of course!

Easy & Healthy Spaghetti Dinner Menu:

Baked and seasoned spaghetti squash
Easy Pantry Spaghetti Sauce
Fresh green salad
Fresh cut up fruit of choice


Leila's Easy Pantry Spaghetti Sauce Recipe:

1 T. deodorized coconut oil
1 large onion, minced
1 pound organic ground beef, buffalo meat, or 2 diced raw chicken breasts.
4 large garlic cloves
2 large bay leaves
2 T. whole fennel seeds
1 T. dried basil leaves
1 pinch rosemary leaves
1 pinch dried oregano leaves
25 grinds black pepper, to taste
2 (14.5-ounce) cans stewed diced tomatoes (plain or Italian)
2 (8-ounce) cans tomato sauce (or 1 can tomato paste)
1 can cream of tomato soup (choose a healthy brand)
1 to 2 soup cans water, as needed to thin
2 t. organic beef or chicken base
1 T. balsamic vinegar
1 T. brown 'Just Like Sugar", or regular brown sugar, or Golden Lakanto zero-cal sweetener
2 to 3 t. BioSalt or sea salt, to taste
1 to 2 T. extra virgin olive oil


Method:

Pre-measure all the spices. Smash the garlic cloves in a mortar & pestle with 1 t. of the salt.

In a large pot, heat  the coconut oil. Add the onion, meat, and garlic and saute until the meat is cooked through (and crumbly if it is hamburger). Season meat with seasoned salt if desired.

Make a well in the center of the pot and pour in all the dried spices. Stir and saute the spices about 30 seconds to bloom the spices (bring out their flavor), then stir into the meat mixture.

Add all the tomato products, along with the water and stir. Add the beef or chicken base, and let sauce simmer about 15 to 30 minutes. Put on a splatter shield to make cleanup easier.

Add the balsamic vinegar, brown sugar of choice, and BioSalt to taste.

Just before serving drizzle some olive oil over the top of the sauce.


To Bake Spaghetti Squash:

Preheat your oven to 450 degrees.Wash the outside of the spaghetti squash.

Split the squash in half lengthwise and scoop out just the seeds.

Lay the squash cut side down in a baking pan and pour in about 2 cups of water (this will help steam the squash and keep it from sticking to the pan).

Bake about 30 to 40 minutes, or until tender. When cool enough to handle, scoop out the strands of squash with a large kitchen spoon. Place in a serving dish.

Season with fresh ground pepper and onion salt, then drizzle with extra virgin olive oil. Toss well.

Enjoy, 

Leila.

Photos Of The Cooking Process:

The baked spaghetti squash

Spaghetti squash tossed with seasonings and olive oil (garnished with Parmesan cheese).

I find it easier to mash peeled garlic with BioSalt added to the mortar (1 t. was added here).

Added salt helps the garlic become a paste more quickly and keeps the garlic from jumping out of the mortar & pestle.

Garlic ready for sauteing.

Saute the meat, onions, and garlic together.

The meat is now browned and ready for the other ingredients to be added.

Add all of the pre-measured spices.

Saute the spices before mixing into the meat.

Organic beef base used in this sauce.

A sugar-free low-carb brown sugar replacement.

Adding all the tomato ingredients.

Adding the balsamic vinegar and other seasonings.

The finished sauce, before drizzling with olive oil.

Sauced spaghetti squash with salad and fresh pineapple on the side. YUM.

Dinner is on.

Author, Leila.