After making pretty much nothing but {SANE} ice cream for the last 5 6 7 8 weeks, I was desperate for a slap-up, protein-filled breakfast this morning.  For reasons that I can’t quite put my finger on, I could get neither sausages nor mushrooms out of my mind.  I’ve found it’s often just easier to go with the flow on these things, although if I’m fixated on Pringles, jet-puffed marshmallows, or watching re-runs of Law and Order SVU, I don’t recommend it as a course of action.  Since {most} sausage and mushrooms are good for both the soul and the stomach, I let my mind take me where it would.

This is where we ended up. Sausage-and-Mushroom-Bake  |  Carrie Brown

If you’ve been here a while you’ll know all too well that I remain confused about American dish-naming conventions and never quite know what to call things.  I am sure this is nothing like the bake that you might be expecting, but I remain mostly unrepentant.  This bake has sausage, mushrooms, and a clutch of eggs in, plus a few bits of this and that to jazz it up.  All you really need to know is that it tastes fantastic and will keep you full for hours.

It’s like quiche without the crust, but it’s firm enough to slice into whatever shape takes your fancy.  It’s hearty, filling, and impossibly tasty.  It’s also handy to understand that you can eat it for breakfast, lunch, or dinner and not feel like you’re eating it at the wrong meal.

And let me tell you – it cured my desperation in just 3 forkfuls.  It’s crammed full of veggies, but you wouldn’t know it.  If you have mushroom detractors in your posse, try them with this – I marveled at how you don’t get that typical mushroom texture or flavor when it’s surrounded by swathes of scrumptious sausage. Sausage-and-Mushroom-Bake  |  Carrie Brown

If you take it into work and are able to warm it in the microwave, be prepared for your coworkers to start drifting over to you. The first time I took this into the office I could have sold my lunch 23 times over.  For breakfast, eat it alongside half a green smoothie.  For lunch or dinner add some steamed veggies or a gorgeous salad.

If you’re making it for a breakfast feast, get it ready the night before, cover and keep in the ‘fridge overnight.  Just sling it in the oven after you stumble out of bed, and then go and have your shower.  A fabulous weekend breakfast will be waiting for you when you get out.  Way to start the weekend!

PS. When buying ground sausage (sausage meat) – especially in the US – read the label.  Those pesky food people have a habit of sneaking all sorts of icky crap into it that we don’t need, and don’t want.  By all means buy seasoned sausage, just make sure those seasonings don’t include artificial garbage and sugars of any kind.


5.0 from 1 reviews
Sausage and Mushroom Bake
Prep time: 
Cook time: 
Total time: 
Serves: 4 - 6
  • 1 TBSP coconut oil
  • 10 oz / 280g onion, chopped
  • 1 lb / 450 g ground sausage (sausage meat)
  • 1 lb / 450g mushrooms, cut into chunks
  • 10 eggs
  • ¼ cup / 2 fl oz heavy (double) cream
  • 2 TBSP fresh sage, finely chopped
  • Salt and pepper to taste
  • 1 oz / 30 g grated cheese
  1. Melt the coconut oil in a large skillet (frying pan) over medium heat.
  2. Add the chopped onions and cook until transparent, stirring often.
  3. Add the sausage and break up in the pan, stirring well with the onions.
  4. Cook the sausage meat until it is lightly browned.
  5. Add the mushroom chunks and cook for 2 minutes, stirring well.
  6. Remove from the heat and turn into a casserole or baking dish that has been sprayed with coconut oil.
  7. In a bowl whisk the eggs together well with the cream, chopped sage and salt and pepper.
  8. Pour the egg mixture over the sausage meat and veggies in the dish.
  9. Evenly sprinkle the grated cheese over the top of the mixture.
  10. Bake in the center of the oven at 375 F for about 35 minutes, until the top is golden brown and a skewer poked into the middle comes out clean.






*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!
  • Deb Sanders - This recipe looks fabulous . Will try it soon.
    Just got home from a week long trip,to the Keys and had your Ice Cream book waiting for me. Didn’t even unpack before I got right down to reading it. Already placed an order thru Amazon for a few Ingredients Ill need. I will be making sane ice cream by Wednesday:). So excited for you and me as well!ReplyCancel

    • carrie - GO, Deb! I am so excited for you to have fabulous ice cream and still stay SANE!!!ReplyCancel

  • Helen - Ooh, this looks really good! How long will it keep? I I made some on a Sunday, could I get a few breakfast portions through the week from it?

    Thanks for a great site!ReplyCancel

    • carrie - Yes, Helen – it will be fine in a sealed container in the ‘fridge for at least 4 days. Let us know how you like it!ReplyCancel

  • Jill - Thanks Carrie! This was delish. A nice change for breakfast!ReplyCancel

  • Kate - Can you recommend any “safe” sausage brands? I am not sure I know of any that don’t add a bunch to theirs. THanks!ReplyCancel

    • carrie - Hi Kate – not sure where you are located, but I use almost exclusively Trader Joe’s sausages. They have many varieties and are not filled with artificial junk or sugar. I don’t shop in regular grocery stores much so am not an expert in top brand sausages. Read the labels and pick the best. Hope that helps!ReplyCancel

  • Pip - It looks yum but what exactly is “sausage”? Sorry, but I’m not quite sure that American sausage and Australian sausages are the same thing! Is it just minced beef or do you buy sausages in skins and squeeze them out? Thanks!ReplyCancel

    • carrie - Hi Pip – it is sausage meat (minced pork) that I used. You could squeeze sausages out of their skins if you wanted, but that seems like work if you can get plain sausage meat. Hope that helps!ReplyCancel

  • Rose - Hello Carrie and everyone!

    I’m doing my Sunday cooking for the week and wanted to report in on my variant of the Sausage Bake goodness. I didn’t have some ingredients (um, like sausage *and* mushroom…) so I followed the recipe but instead of sausage I used 4 buffalo meat patties and 10 strips of thick cut bacon, diced up all the meat. In lieu of mushrooms I used two squash thinly sliced. (I had squash b/c I’d planned to test out spaghetti squash… only to discover there is an actual veg called “spaghetti squash”, not just regular squash. But I digress…)

    Baked the buffalo meat patties in the toaster oven and fried the bacon. Removed the bacon and cooked down the onion and squash in the bacon grease. The rest was the same. I’m happy to report the thinly sliced squash has an au gratin potato quality to it, which is awesome.

    Happy Dec 16th week!!


  • Brian Milby - I just made this on Sunday and enjoyed it quite a bit. I ended up using a 9×13 dish and doubled the cheese (it seemed like not enough initially). The only bad thing is that my daughter doesn’t like mushrooms and she made it known.ReplyCancel

  • 2014 Healthy Meal Plan: WEEK 34 | Half Size Me - […] Sausage & Mushroom Bake (from Marmalade and Mileposts) […]ReplyCancel

  • The Slippery Slope » Carrie Brown | Life in the SANE lane - […] that I’m off to create some delicious egg casserole thingy to take with me on tomorrow’s Sunday Road Trip so I won’t feel compelled to grab […]ReplyCancel



I realize it’s been a while.  A long while.  I think I have a pretty good excuse though.  While I’ve been MIA – stashed away in a quiet Seattle suburb on a hill overlooking some terribly pretty mountains and forests – I’ve written you a book.  A whole book!  I think you’ll like it, mainly because it is full of ice cream.  More to the point, it is full of *SANE ice cream.  Fat-burning, health-boosting, totally delicious ice cream.

I was so wrapped up in dotting the i’s and crossing the t’s of the 26,135 words that now sprawl across 122 pages, dodging 42 images as they go, that  I almost forgot I had a blog.  I didn’t intend to just leave you hanging out there in the breeze; when this book project got rolling I fully intended to keep posting away over here as well – 3 posts a week – as is my want, but somewhere along the way my body reminded me that I am not actually superwoman, despite my brain’s repeated attempts to persuade me otherwise.  You can read about my brain’s recent tendency to do that here.

I think it was the lovely note I got from a friend telling me she couldn’t figure out what time/space continuum I had altered to have time to do all that I was doing.  It made me ponder that maybe my summer activity levels weren’t quite what would be considered “normal”.  So despite my best efforts to work my 60-hour-a-week day job, write a 122-page SANE Ice Cream cookbook, and keep merrily posting new recipes in this space…something had to give.  Given that the day job pays the mortgage, feeds the “kids”, and purchases ice-cream-making supplies, and that I had made a commitment to you all to get the book finished in August, the blog ended up with the short straw.  Sorry about that.  The upside is that you now have a book bursting with enough SANE ice creams to have a different flavor every day of the month.  Oh, and SANE Marshmallows.  We can’t forget the marshmallows.  It felt like a reasonable trade to me.

Turns out that writing a book is very different from writing random, generally unconnected blog posts, and now, even though I have churned out a colossal amount more blog posts than I have books – which wouldn’t be too hard as I’ve only written one book – I am having a spot of bother getting back into blog-post-writing mode.

Book writing is very intense.  Of course, determining that I would complete the entire thing in 6 weeks did little to un-intensify the situation.  Marmalade HQ has been all ice cream, all the time.  Even meal times, random as they were, consisted mainly of ice cream; the fantastically good news being that I haven’t gained a pound, although let me be clear that I don’t recommend a SANE Ice Cream Diet as a lifestyle choice.  I can hear Jonathan now…”Make sure you get your 10 servings of non-starchy veggies and enough lean protein in first!”  Bless him.  Talking of The Bailornator, he wrote the foreword for my book.  LOVE HIM.

About now I’d like to mention how grateful I am for all your support through this whole book-writing episode.  It feels like it was years in the making, but really, in the grand scheme of things it was all over in a heartbeat.  And just for the record, for anyone wondering – because I’ve heard it compared often – publishing a book is absolutely nothing like giving birth.  While it is true that I don’t have “giving birth” on my resume, I am as sure as I can be that the two are nothing alike, in the slightest.  If they are then I am left wondering what all the fuss about childbirth is, because publishing a book was really a rather lovely experience, and one that I will definitely embark on again.  While it was definitely very trying to corral a brain that has bright shiny object syndrome into writing for more than 4 minutes at a time, the upsides to book publishing over child bearing appear to be many and varied, ranging from no painkillers required to being able to remain fully clothed throughout (although pajamas were often part of my book-writing MO); from being able to stop pushing and take a nap whenever necessary to not needing an enema.  I can’t speak for giving birth, but I thoroughly recommend publishing a book.

Thank you for all the cheering from the sidelines that has been going on while I stirred, and churned, and shot, and wrote my way through the long, hot summer that Seattle enjoyed this year.  Thank you for the notes of encouragement.  Thank you for your patience while I beavered away.  Thank you for all your thoughts and feedback.  Truly, it meant a lot that every time I raised my head there was a note or a post or some other lovely little thing to keep me going.  Thank you.

Honestly, this is all rather surreal.  The first time I did a search on for my name and my book popped up I cried.  That I created something that people around the world want to buy is extremely humbling, although it also makes me want to giggle.  With excitement, with incredulity, with gratitude.

So without further ado, I give you my first cookbook:  Eat Smarter! Ice Creams (volume 1).  Because you just know that it would be impossible for me not to invent at least another 30 ice cream recipes during the course of my life.

Eat Smarter! Ice Creams  |  Carrie Brown

It is available as a physical book with a bright shiny cover and big, beautiful pictures, and also in digital format for those of you who like to cook from their kindles and laptops and other funky devices.  Whichever format is for you, I hope it makes you smile.  I hope the recipes make your mouths happy, and I hope that it makes living a SANE lifestyle easier and more fun, now that you have 30 fat-burning, health-boosting totally delicious desserts at your fingertips.  If you click on the picture above it will take you straight to where you can purchase one.  Or several.  Because I know you know loads of people who would love to eat ice cream that helps and supports their health and body-fat goals.


Hearty CONGRATULATIONS go to our ice cream contest winners, who will each receive a signed copy:

Gordon Mott – England   |   Sue Rochester – England   |   Carl Williams – England   |   Yvette Liu – Canada   |   Andree Lucie – Canada   |   Carol Murphy Baker – Canada   |   Lori Pellintz – USA   |   Kyra Moulton – USA   |   Linda McDonald – USA   |   Alice Kurien – Australia   |   Shelley Stretton – Australia   |   Denise Thompson – Australia   |   Louise V. Knight – New Zealand   |   Bob Neal – France   |   Lorna Broad – Italy

(PS. Winners – if you have not yet sent me your shipping address please do!)


Ladies and gentleman, we have our first SANE cookbook!  HURRAH!!



*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!
  • Lorrie - Thank you Carrie for writing and publishing your recipes for all of us SANE people! You have taken the most treasured insane food and whipped it into shape making it a SANE treat for all of us SSOS followers. I can’t wait for my copy to arrive this week so that I can get churning. We love you!ReplyCancel

    • carrie - Entirely my pleasure, Lorrie!!! I hope you and your family LOVE them :-))ReplyCancel

  • Denise - HOORAY for the ice cream book! Just ordered it, along with some konjac powder. Had to make your cheese sauce with cornstarch (which apparently doesn’t measure 1:1) tonight… It was good, but I suspect not as good as the original recipe!ReplyCancel

    • carrie - Ah, yes, Denise – konjac and cornstarch are not interchangeable in terms of the same measurement. Knojac is WAY better at thickening than cornstarch. A little bit of konjac goes an awfully long way! Glad you enjoyed it anyway. And THANK YOU for Ice Cream Book love :-))ReplyCancel

  • Denise - Carrie, thank YOU for all your hard work on all the recipes! I am most looking forward to trying the nutty cereal… I have all the ingredients now but one, which should be here in a day or two. Thank goodness for amazon!!ReplyCancel

    • carrie - We love Amazon, Denise!!! :-)) I think you will love the nutty cereal – it’s still my most popular recipe ever!ReplyCancel

  • Pip - Bravo Carrie,
    I can’t wait to get your book. I love listening to your podcasts and your recipes are wonderful!ReplyCancel

  • Keri Pyke - Carrie-
    When I go to Amazon, a Kindle option to buy doesn’t come up. Is there another location to get the digital version? It only gives me a paperback option.


  • Gina - Just ordered at Amazon!!!! Can’t wait to get it! Thank you Carrie!!!
    I found the kindle version by searching “Eat Dessert First kindle” for everyone that wants the kindle version.
    Hard to choose which to get but I’m still old school so went with the hard copy!ReplyCancel

    • carrie - THANK YOU, Gina! Secretly I think the hard copy is way better ;-)ReplyCancel

  • Deborah Kent - You are AMAZING!! Can’t wait to get your book! Many of us @ work talk, pass & of course share the glories of your treats! You are loved in Maine!! Thanks for all the humor too! As they say up here…wicked good!!(highest of compliments!!)ReplyCancel

    • carrie - Hello, Maine!!!! Please give a shout out to all your colleagues Deborah!! THANK YOU for all the love. It makes it all worthwhile :-))ReplyCancel

  • Lynn - I’ve ordered your book Carrie, congratulations! the first of many I’m sure! the only problem is that I don’t have an ice-cream churning machine, will I have to buy one? If I do which one shall I get, they seem to vary in price from “not too bad” to “OMG”?ReplyCancel

  • Carl - Firstly congratulations I’m so looking forward to some sane Ice Cream awesomeness, and secondly woohoo I won a prize, thank you soooo much, but, how do I send you my address ??ReplyCancel

    • carrie - Email via the link on this blog or private message on the Marmalade Facebook page! Congrats, Carl!!!ReplyCancel

  • Matilda - I am so super excited about this book! This is my present to myself once I get my tax return, so I better hurry up and get it done.
    I’ve only just discovered I’m lactose intolerant, so dairy free icecream yay! *does happy dance*, very very excited.
    Thank you Carrie, for Sane’ing a delicious treat.ReplyCancel

    • carrie - For those that are not dairy-free, they are easily convertible, Matilda. I hope you love them!!!ReplyCancel

  • Shannon - Yay! and congratulations on the book release! My copy is already winging it’s way toward my doorstep! <3ReplyCancel

  • Dieanna - Carrie ~ YOU are amazing!! I am truly blessed to have found you and your blog. You make every day fantastic. I am in awe of how you put yourself out there for all of us, and expect nothing in return. You have been through so much and just keep going (energizer bunny). God knew what he was doing when he created YOU! I thank him every day for bringing you into my life. I hope to one day travel to Seattle and meet you in person.

    I am super excited to get my Ice Cream cookbook and also my ice cream churner.

    Thanks again for all you do to make our lives more SANE!!

    Thoughts, prayers and love to you! <3ReplyCancel

  • mary - I have been saying this–Eat Dessert First–for years, but it took clever, creative, culinary talented you to turn that wonderful idea into a cookbook. I just ordered my copy and do so hope your delightful banter is included with the recipes. Congratulations, Carrie. You deserved to be oh so proud!!! How privileged I am to personally know two wise, witty, and passionate authors. Now to figure out how to get my copy Of Eat Dessert First autographed…ReplyCancel

    • carrie - Mary – THANK YOU for your lovely comments. Know that I created the Butter Pecan Ice Cream just for YOU!! :-))ReplyCancel

  • Rosie - Long time lurker, first time poster! I rec’d the cookbook (and my food scale!) yesterday, SO EXCITED. Once I’ve read through the beginning “how to” section, I will order the additional accoutrements (i.e. an actual ice cream maker). This evening I’ll make my first SANE Smoothie — the Orange Creamsicle. Interested to see if I can make the smoothie at night and thanks to the miracle of guar gum, take it to work for lunch the next day.

    Carrie, I cannot thank you enough for all of your efforts. I’ve been a (Type 1) diabetic most of my life and it is a true joy to have these SANE, delicious recipes. You are an inspiration!!ReplyCancel

    • carrie - Hi Rosie!!! Thanks so much for all your very kind words. Your joy makes my heart very happy.ReplyCancel

  • Cynthia - Carrie, you are truly amazing. Just whipped up my first ice cream (cinnamon) from your fab book and both husband and teenage son were going nom nom nom! Me too – love love love.ReplyCancel


I am writing you a book.  A recipe book.  A SANE recipe book.  A SANE Ice Cream recipe book.  A BOOK FULL OF SANE ICE CREAM RECIPES!!!!!

If you are even the tiniest bit as excited as I am, you’re pretty darn excited.  I am so excited I can barely stand it.

Since one of my core beliefs is that all ice cream recipe book launches should be especially fun, and because this is my first published book that has my name on the cover, and because you cheer me along so brilliantly from the sidelines, I am giving away 15 signed copies of my book the very instant it is published.  FIFTEEN!  3 copies will be winging their way to the UK, 3 to Australia, 3 to Canada, 3 to America, and 3 to anywhere in the world that isn’t one of those 4 places.  That will be 3 to every country I’ve lived in and 3 to the rest of the world.  It’s not the rest of the world’s fault that I haven’t lived there, yet.

Would you like one of these 15 signed copies to land on your doormat?  Here’s how:

1. Subscribe to my blog (you’re reading it right now).  The subscribe button is just to the left of here.  Type your email address in the box and press the button.  Then, every 3 days or so, a new post will plop into your inbox and you’ll never miss another recipe or sterling missive of good SANE advice again.

2. “Like” my blog Facebook page.  You need to do this because this is where I will post the daily SANE ice cream images.  You can find it here.  Or push the little orange Facebook button in the sidebar to the left of here; that’ll work too.

3. Head over to my blog Facebook page every day and guess what flavor of SANE ice cream I have posted that day by adding a comment to the picture.

4. Get *really* excited about a cook book full of recipes for SANE Ice Cream.  Because very soon you’ll be able to:

SANE Ice Cream Contest  |  Carrie Brown

…all the while supporting your health and body-fat goals AT THE SAME TIME.  How awesome is THAT?!

And since all good contests must have rules, here’s mine.  There’s only a few.

  • You must be subscribed to my blog.  See #1, above.  The winners will be announced right here.
  • One flavor guess per person per ice cream picture posted on my blog Facebook wall from Sunday August 3rd until publication of my book.
  • As soon as I post the next SANE Ice Cream picture on Facebook, guesses on the previous pictures are closed.  I just can’t keep up with following multiple threads on Facebook accurately.  Sorry about that.
  • If there are two or more flavors in one SANE Ice Cream, guessing any one of them will enter you in the draw.
  • There will be no answers until the book is out!

Oh, and to keep you going while you wait for this glorious, full-color book of SANE Ice Cream recipes, here’s one I posted earlier that you can make RIGHT NOW.

That’s it!  Get guessing!






*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!
  • Heidi - When will this fabulous book be published so we can all start making sane icecream? Where are we going to be able to find your new book?ReplyCancel

    • carrie - Fingers crossed later this month, and I will publish all the book details as soon as I have them on the blog and also on Facebook and Twitter!ReplyCancel

  • Lee Adley - RaspberryReplyCancel

    • carrie - Lee – you need to post guesses on the Facebook page so I know which image you are guessing against! Head over and make your guess there now so you don’t miss out!ReplyCancel

  • Matilda - So super excited about this. Even if I don’t win a book, I will be buying one for sure.ReplyCancel

  • Heidi - My churner has been ready for months in the freezer and summer is running out. I Can’t wait, Super excited to try all the new flavors. Love the PB but tired of just PB now. Any chance you can post another flavor before the book comes out give us something new while we wait. PLEASE anything even just vanilla?ReplyCancel

  • Dieanna Mercurio - So excited, will have to go out and get an ice cream maker once the book comes out! Hopefully I can win a cookbook :)ReplyCancel

July 31st, 2013



I’d like to introduce you to Rikke, who discovered Jonathan and my Smarter Science of Slim Podcasts and embarked on her *SANE journey a year ago.  This is her story.

“Because most of what we achieve is done over long time and step by step or in this case – bite by bite – we tend to forget how far we have come. I realised I had reached a milepost (pun intended!) when Carrie asked me to write this.

 Here’s the result I’ve achieved living a *SANE lifestyle within the span of one year:

  •  lost 15 kilos (not that I’m counting but my GP is, and is also now reading Bailor and Taubes)
  • lost 4 clothing sizes (which is how I count)

  • asthma meds down to minimum, and no attacks during the last year

  • improved sleep

  • waking up pain-free and well rested every morning

  • no IBS symptoms for 7 months

  • glowing hair and skin

  • higher levels of self-respect and self-confidence

  • improved emotional resilience 

It’s a little scary to write something as personal as this but I hope my story can inspire and help someone else the same way others have helped and inspired me. Carrie is one of these people, and since you are reading this on her blog I think you also know how amazing and brave she is, and how important it is to be honest with, and support each other.

I was an average child and teenager, size medium, not overweight nor skinny. I do play different sports but I don’t think any of my friends would exactly describe me as an athlete. They would say ‘bookworm’ and ‘geek’ and be right (also I play darts which is probably not very athletic). I grew up in the Danish countryside in a family with a kitchen garden and a chicken run. We cooked our own food (including the chickens) so my brother and I learned the basics of cooking along with a respect for nature and love for whole foods. This stayed with me after I moved away from home but I also happily embraced all the other options that big city life offers. Then in my mid-twenties I had to have a large operation that led to hormonal changes which first caused in a mild depression and then, during the following years, a steady weight gain which made me feel more and more unhappy about my body. I tried to lose weight and managed a couple of times by eating low-fat, counting calories and exercising more. It was hard to sustain and the weight crept back on – and even more so after I had passed 30.  I felt even more unhappy about my body and grew more angry at myself for not having the willpower to do enough about it.

Fast forward to my birthday, early summer of 2012. After a couple of years with big life changes, both positive and negative, I was on holiday trying to recharge and shake a lung infection that just wouldn’t go away. It was actually so bad that I couldn’t even walk up three flights of stairs. Suffering from asthma I was afraid of irreparable damage to my lungs, and other issues bothered me as well – loss of strength, balance and flexibility (the little I had!), feeling exhausted all the time, and then there was the extra weight. I had a serious conversation with myself and decided to redefine ‘the good life’ in order to obtain long-term health and happiness. Big words, I know, but it *was* my birthday!

But how to do it? I knew it had to be something that would not leave me feeling deprived or punished because I don’t think that is a very positive way to live and I also knew I wouldn’t be able to keep it up for very long. I kept an open mind and started researching.  I came across the SSoS podcasts. In one weekend I listened to the 10-12 episodes that were available at the time. The science just made sense to me and I *loved* the fact that there was so much good food you could just east as much of as you wanted. Natural whole foods. No calorie-counting. So I thought “I can do that”, downloaded the quick-start guide, and cleared my cupboards of everything that was *inSANE.

I haven’t looked back since! I rediscovered my joy of cooking, and made sure that cooking and food became a top priority in my life. I started to live to eat instead of just eating to live.

Eating good food is now a daily pleasure, and cooking is often a social thing that I do for and with friends and family (while *casually* throwing in bits of nutritional science). I love planning my meals and shopping for high quality whole foods. The key is really in keeping an open mind, not being afraid of throwing everything up in the air, changing your habits and requiring new ones, tweaking recipes, and experimenting with tastes and combinations. Try stuff out and find what works for you. For me it’s global fusion, and this approach has opened so many new doors and inspired new ways of cooking old recipes that I very rarely think of the stuff I don’t eat anymore.  I even more rarely crave any of it. Spices and herbs make everything more interesting. If you’ve grown tired of one flavour, you just try another combination. Currently I’m crazy about lemongrass, which I try to incorporate into, well, almost anything. Try putting a stick of lemongrass in a bottle of water and leave it in the fridge overnight. Super refreshing in the morning. Sorry, I digress. But this is what I mean when I say I now live to eat. I think about this stuff all the time.

I think it is human nature to be drawn towards the ‘forbidden’, so I use a more positive approach and say to myself, “Yes, you can eat/drink this if you want, but will it help you towards your goal of long-term health?” This puts focus on what it really is I’m trying to do – living better – and along with the scientific knowledge I have spent a lot of time over the last year to obtain, every food/drink decision becomes much easier. I’m not perfect by any measure (and I really try to allow myself not to be) but I have found it happens very rarely these days that I crave anything inSANE.

I need to mention a few other changes which have helped me during this last year:

  • Getting the priorities straight – you simply can’t do everything, and you need to find a way to focus on the things that are most important to you. For me that has meant cutting away a lot of unnecessary stuff like watching tv and sitting purposeless in front of the pc. I’ve reorganised when I do things so that I don’t spend the best hours of the day doing stuff like laundry and cleaning. I go to bed early and get up early because 1 hour in the morning is as efficient as 2 or 3 in the evening. And I’ve learned that sometimes you have to say no to something you would like to do in order to get time to do something you would like to do even more.
  •  Sleep – this is now one of my top priorities and I now keep my bedtime consistent because I know how much it pays off! I’ve taken up yoga because it relaxes me, sorts my mind and makes me ready for bed. I’ll usually switch off my pc and smartphone about an hour before bedtime to tell my brain it should start winding down. If I’m really wired, I do this even earlier in the evening. I’m also a great fan of bathtubs!
  • Physical activity and body awareness – as I said I’m far from what you would call a natural athlete (quite far actually!) but I sit in an office in front of a pc for 8-10 hours per day so I really need to move my body whenever I can. I walk to and from work (about 10 kilometres/6 miles per day). I lift heavy stuff. I ran for a while just because I enjoyed it but my knee didn’t, so I’m switching to a different kind of exercise now. Something which I’ll enjoy. Just for the fun of it. Not because I have to!
  • Reducing stress levels – I try not to work too much, not to worry too much, not to be too much of a perfectionist and to allow myself downtime every day.
  • Setting myself up for success – I listen to SSoS or other relevant podcasts on my walks. This puts me in the right frame of mind. I also try to make it as easy as possible for myself to make the right choices by always having SANE food in the house, something that can be prepared quicker than the time it will take to call for take away. I make food plans for a week at a time and get groceries delivered so I don’t have to go to the grocery store hungry and get tempted into inSANE choices.
  • Remembering that the people who mind don’t matter, and the people who matter don’t mind.  In the beginning I didn’t really tell anyone about my project. I didn’t really need that, because I did it for me and I had enough support from the SSoS podcasts and felt empowered by the scientific knowledge. I reminded myself that the people that questioned my choices would not matter, and the people that did matter wouldn’t mind as long as they understood that I’m doing this in the healthy way (and after they’d seen how much I eat and listened to my scientific explanations they stopped worrying about the possibility of an eating disorder!). I find that at this point nobody really questions my choices because they can see that what I’m doing is clearly working and making me happier and slimmer. So instead they ask for advice.

I think this is probably what makes me most happy. Being able to help others down the path towards a healthier and better life. It is not really worth anything to feel great if people around you don’t.”




*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!
  • Tom Levine - Carrie, thanks for sharing Rikke’s story with us. Rikke, you are so awesome! I find lots of parallels in your journey as I had in mine, for example, I complete relate to the “enough is enough!” moment, which ultimately, catalyst you to SSOS, and these amazing, transformative changes you’ve gone through. I love your use of the word ‘global fusion’, and find this perspective to enlighten rather than restrict our culinary exploration. But mostly, I appreciate the brave, candid, and honest share! It’s important that success stands up, speaks out, and takes a leadership role in moving all of us forward, as you have done. You are an awesome role-model. Congratulations! Sincerely, TomReplyCancel

  • Kathy Pearce - Thanks so much, Carrie, for sharing Rikke’s journey – and Congratulations also to Rikke! You are so inspirational and it’s quite brave of you to share such personal experiences. Rod and I have also been on this SANE journey for a few months now. I really connected with the choices you’ve made (bullets). Hearing from you really inspires and reinforces my own enthusiasm, my own determination, and my own dedication to continue on with this healthy transformation in our lives. It also helps me remember that I’m not perfect, and this journey won’t be perfect – and that’s OK. Compared to even a few months ago we are healthier, we are happier, and we have found an entirely new group of similar souls with which to connect – so thank you for sharing your story!! You are amazing!!!ReplyCancel

  • Rikke - Thank you Tom and Kathy for your kind words :-)ReplyCancel

  • Rikke - For those of you who want to read more, please visit my blog Department of Health & Happiness where I write about living better, share recipes and much more

  • Helen - Inspiring. Realising what really is important in life; taking care of yourself, being kind to yourself and investing in yourself. What on earth could ever be the alternative?! If we keep it simple we keep ourselves at optimum functioning, happy and healthy inside and out! I’m in!! :-)) Thank you for sharing your story.ReplyCancel

  • Rikke - Thank you Helen :-)ReplyCancel

  • Ready to enhance your life? | Department of Health & Happiness - […] a personal level I also continuously work on becoming a healthier and happier version of me. I have come far but it is still very much work in progress and what I’ve realised it that it is all about […]ReplyCancel

  • Meet coach Rikke | Department of Health & Happiness - […] another level and I continuously work on becoming a better, healthier and happier version of me. I have come far but it is still very much work in progress. My goals and aspirations keep growing but what I have […]ReplyCancel

  • Cookbooks | Department of Health & Happiness - […] sure you check out the success histories on her site to get inspired as well (also you might see someone you know […]ReplyCancel

When I got back from two-and-a-half weeks of gallivanting around Texas and Georgia, I came home having eaten 100% *SANE the entire time.  High off my *SANE road-trip success, I wanted to make sure I continued down the right path once I got home, so the first thing I did the morning after I landed back in Seattle was race down to the kitchen and whip up a SANE green smoothie.  Trouble was, I didn’t have any of the ingredients for my previous green smoothie recipes, so I had to make a new one up.  I didn’t mind because I haven’t made you a new smoothie flavor for the longest time, so I figured you were up for one too.

This is it. Green Smoothie - Chocolate Raspberry | Carrie Brown

It tastes like a Chocolate Raspberry Shake.  Yes, yes it does.  Plus, unlike the majority of my green smoothies – IT’S NOT GREEN – despite being packed to the gills with fabulous, fresh spinach.  You might find this one a good way to get your children or spouse on-board with the whole smoothie thing since it looks nothing like anything vaguely healthy.

That same day I also concocted SANE Baked Creamed Spinach.  This meant that in the course of two days I downed 42 oz – that’s almost 4 lbs – of fresh spinach.  That’s a lot of spinach.  I am sure my liver is wondering what the heck happened.  In a good way.

If you haven’t given a SANE green smoothie a spin yet, I implore you to start.  There are few other ways to get this much greenery inside you without even knowing it.

GO, green smoothies!


5.0 from 5 reviews
Green Smoothie - Chocolate Raspberry
Prep time: 
Total time: 
Serves: 1
  • 5 oz / 140g fresh spinach
  • 2 oz. / 55g vanilla whey protein powder
  • ½ oz. / 15g cocoa power, unsweetened
  • 2 TBSP xylitol (I use Xyla)
  • 6 oz. / 170g frozen raspberries
  • 1 cup / 8 fl oz. boiling water
  • ½ tsp guar gum
  1. Place the spinach, whey powder, cocoa powder, xylitol, and raspberries in the blender in the order listed.
  2. Pour the boiling water over the raspberries in the blender.
  3. Blend on high speed until completely smooth.
  4. Tap the guar gum through the hole in the blender lid while the blender is still running and blend for 10 seconds.









*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!
  • Andrea - Excellent! I do this exact smoothie but with strawberries. Love it!


  • Liz - Hi Carrie,

    I’m such a fan of yours! I have been driving my family and friends nuts for years about eating food not “food” so imagine how happy I was to discover the SSoS! I love how real you are; it makes it easier for us regular people! Anyway, do you have any ideas of big smoothie cups to take on the go? I love the big veggie filled shakes but can’t fit them in any of my cups! My husband teases me for having 3 glasses of green goodness.
    Thanks for all that you do. LizReplyCancel

  • Tabitha - Oh can’t wait to try this. Had hubby try your strawberry smoothie with frozen bananas on saturday. Happy to report he loved it. So everyone but my youngest are on the smoothie train. Thank you so much Carrie, not only for serving up amazing dishes that I enjoy but my picky eaters as well. With a family of 7 (6 since we can’t count Miss Selah yet) that is a huge feat and makes my job a little easier. ;0)ReplyCancel

  • Serena Hunt, RDN CDN - Oh…this was divineeee!!! Next time I’ll add ice to make it cold, but the rich chocolatey-ness was just what I needed!ReplyCancel

  • Emily Dove - Is there a reason for the boiling water? What if I want it cold? Can I use ice and cold water? Will it turn out well?ReplyCancel

    • carrie - Hey Emily :-) It will still be cold, even with the boiling water…but yes, if you want more of a soft-serve you could use ice and cold water. Hope that helps!ReplyCancel

  • Claudia - This is really great! I was out of frozen raspberries, so I had to use strawberries. Yummy! Next time, I will throw a green tea bag in my boiling water for a couple minutes before I add it to the smoothie! Thanks!!ReplyCancel

  • Liz - I’ve been eating SANE for about a year and just tried my first smoothie. Just as you and Jonathon say on your podcasts I rejected the idea of drinking my vegetables. I am a convert with this one! It tastes great. I don’t have a vita mix and could not detect the spinach when I used my blender. I tried it next with kale and found it a little chuncky. I am such a beliver in the smooties, i purchasaed a Vitamix this weekend! Can’t wait to try some of the others. Thanks Carrie!


    • carrie - GO, Liz!!! Welcome aboard the Smoothie Train to great health and lots of green veggies :-) CONGRATS on the Vitamix, you will love it!ReplyCancel

  • Fi - Hi Carrie. I have been trying some of your smoothies, but have a couple questions. 1) I find the taste of the whey powder with the spinach always makes me feel ill, even if I add the orange/cocoa/berries etc as suggested. Am I doing something wrong? And 2) JB says we need 30g plus protein at EVERY MEAL, but if I have a smoothie for breakfast, by my reckoning I come up a bit short. Is this an issue or if I get 20-25 g is that ok? (protein is my big struggle, being a veggie, I seem to get bored of the same few protein sources -eggs, Quorn, Greek yog…). Thanks for your help! XReplyCancel

    • carrie - Hi Fi – what whey powder are you using? You can always add a touch more whey if you want to your smoothies if you’re keen to make sure you maximize protein synthesis. Remember though that spinach has some protein and likely the other things in the smoothie.ReplyCancel

  • Keith - I bet a handful of fresh mint would be great in this smoothie.ReplyCancel

  • Dieanna - Mmmmm….looks and sounds good, gotta give this one a try! :)ReplyCancel

  • Jude - Seriously, Carrie, ONE serve? This is enormous, and I couldn’t even finish half of it! Maybe it’s because I’m an Aussie and we measure things differently, but I did use imperial measurements just to make sure.
    Wow. Full.ReplyCancel

    • carrie - Jude – it’s true – I do have a rather large appetite :-) I usually take this to work and drink over the course of the morning, or have half for breakfast and half with lunch.ReplyCancel

  • Karen - Wow! This is awesome….I just made it and am enjoying it for a mid afternoon meal. Awesome! Thanks, Carrie!!


  • Karen - Forgot to mention that I added a TB of cacao nibs and a TB of chia seeds for some extra crunch. Yum!ReplyCancel

  • Jyl - What’s the difference between using xanthan gum and guar gum? Guar gum is not readily available where I live whereas xanthan gum is.ReplyCancel

    • carrie - Hi Jyl, They are typically not interchangeable as while they both thicken, xanthan gum does not act as an emulsifier whereas guar gum does. I strongly recommend getting some online. You use very little at a time so you won’t have to order it very often. Hope that helps!ReplyCancel

  • Jacqueline - How is this Dairy free with Whey Protein in it?ReplyCancel

    • carrie - Hi Jacqueline, Whey protein isolates are generally not considered dairy and can be eaten by most people who have lactose intolerance simply because there isn’t enough lactose to trigger symptoms.ReplyCancel

  • Jacqueline - Thanks for getting back to me. I find that whey does not work for me. Is there other proteins that I could use (hemp, pea, etc)?ReplyCancel

    • carrie - Jacqueline – I recommend using egg white powder instead of whey. You will likely need to add some sweetener too, and maybe some vanilla essence for flavor.ReplyCancel

  • Rose - Thanks to the miracle that is guar gum, I’ve taken to making my shakes a day or two in advance for the week. Tonight was my first round with this recipe, previously I’ve focused on the Orange Creamsicle and Chocolate Peppermint smoothies. WOW this recipe is my fav all though as Carrie notes, less green. I do add some Garden of Life Raw Meal Organic (1/2 scoop) and matcha tea powder (2 TB) into the mix to hopefully up the SANEity. But yeah, this recipe is as awesome as every other recipe C has posted here! My quality of life continues to improve with SSoS and Carrie’s recipes. I’ve never cooked with almond or coconut flour and had no SANE/low carb green smoothie recipes. My kitchen counter tops have transformed… and by that I mean they are now totally crowded looking like a Carrie Shrine — the Vitamix, her soup recipe book (have the ice cream recipe book, ice cream maker purchase forthcoming) and my food scale. Having all this laid out seems to make it easier for me to get going in the multiple smoothie/soup sessions. It bothers my OCD :-D but I organize everything on the counter tops as best I can and I’m more productive and healthier as a result!!!ReplyCancel

    • carrie - Rose – I LOVE this! You have found a way that works for YOU and you are incorporating it into your life. Your ROCK!!! PS. I never imagined I’d ever have a shrine, even less one with a food scale in it!!!! :-DReplyCancel

  • Rose - What I love about this recipe is the leeway it gives me with spinach. I had far too much spinach on the verge of breaking bad when I realized said spinach could be redeemed with this recipe and perhaps a tad more xylitol and raspberries to compensate.

    A few minutes later all that potentially wasted veg now exists in a chocolaty-raspberry goodness. Not only nutritionally awesome but ensures I don’t throw out veg before it is too late.

    It is the little things in life… :-D


  • Joanne - Is there any problem leaving out the sweetener if My taste buds are happy that way? How about ground flax seed to thicken instead of the guar gum?ReplyCancel

    • carrie - Hi Joanne – no problem leaving out the sweetener if you don’t need it. Flax seed will not replace guar gum well. Guar gum does not just thicken – it also emulsifies, which flax doesn’t do. Hope that helps!ReplyCancel

  • Gigi - Wow!! My first green smoothie ever and it was great! I had been dreading trying them because the thought of drinking 5 cups of spinach didn’t sound very good. But the choc and raspberry mask it well. Delicious! Can’t believe it’s healthy.


  • Florentino - Getting guar gum here is a nightmare…is there any easy thing that would do well instead?ReplyCancel

    • carrie - HI Florentino – I am sad you are having trouble getting guar gum. Sadly I have not found anything that does what guar gum does, or does it so well. Can you order online maybe – Amazon has it at a very reasonable price.ReplyCancel

  • 2014 Healthy Meal Plan: WEEK 4 | Half Size Me - […] Green Smoothie-Chocolate Raspberry (from Marmalade & Mile Posts) […]ReplyCancel

  • Top 10 SANE Recipes 2013 » Carrie Brown | Life in the SANE lane - […] Green Smoothie – Chocolate Raspberry […]ReplyCancel

  • Laurie - Hi Carrie,

    I know this sounds dumb, but why BOILING water in so many of the smoothies? This, in combination with my VitaMix-maximum-horsepower blender, make the smoothies come out warm…room temp at best…so the smoothie that looks like a delicious chocolate milkshake isn’t cold when you sip it….BLEH!

    I could just suck it up and drink my greens, but the fussy child in me wants a better solution…Pour over ice? Whip in crushed ice as a last step?


    • carrie - Laurie feel free to use cold water and add ice (before the guar gum) if that works better for you getting them inside you!ReplyCancel

  • Pam - Carrie – this may sound dumb – but how much is 5 oz of spinach – I no longer own my old food scale (WW days) so can you tell me in terms of cups? I want to try this but wasn’t sure how much spinach 5 oz is… THANKS for all the fun you provide on the SSOS podcasts!ReplyCancel

  • 2014 Healthy Meal Plan: WEEK 34 | Half Size Me - […] Chocolate Raspberry Green Smoothie (from Marmalade and Mileposts) […]ReplyCancel

  • Ken - Can you use frozen spinach instead of fresh? Easier to keep ingredients on hand…ReplyCancel

    • carrie - Yes, Ken! Frozen is fine. Blending it s lot more difficult so you’ll definitely want to use that hot water. Freezing the spinach does make keeping it on had a lot easier.ReplyCancel

  • Sophie - Looking at buying a vitamix blender. Which version do you and Jonathan have?ReplyCancel

    • carrie - Hi Sophie – Reconditioned 5200 from Comes with same warranty and you wouldn’t know it was reconditioned. Like new out of the box. Happy super-blending!ReplyCancel

  • Goodness Me Box - Green Smoothie - Run Mum - […] 3.3.3077 This recipe was inspired by Carrie Brown’s Choc Raspberry Smoothie Recipe. […]ReplyCancel

  • Dawn - Hello! I tried this recipe for the first time this morning. The only thing I didn’t have on hand was the protein powder. I even added a couple of drops of vanilla extract to try to keep the flavors the same. However, it didn’t taste good at all! I could taste the raspberries just fine, and the cocoa a tiny bit, but the spinach flavor was very overpowering. Is the protein powder that flavorful that it would mask the spinach taste, or did I do something else wrong?ReplyCancel