You Can Do This!

Here we are!  2013!  Another fresh, brand spanking new, sparkly year stretching out ahead of us.  And it’s going to be a fabulous year.

It’s going to be a fabulous year despite the fact that I’ve already dropped something down the front of my white t-shirt, so bang goes my first resolution.  I’ve known for years that keeping my white t-shirts white for longer than a couple of outings was an entirely futile endeavor; like another of life’s futile endeavors – diets.

Last January was the first year in a long while that I didn’t make a resolution to stick to yet another diet and exercise routine.  Funny – this last year was also the first year I have successfully been able to lose weight and body fat.  Or maybe it’s not funny at all.  When you think about it, it’s a tragedy that so many millions of people will spend billions of dollars during the next 3 months diligently trying every diet and exercise regimen in the western world to lose weight and get healthier.  They’ll throw themselves wholeheartedly into it with everything they have, determined that this time it will be different – that this time they will succeed – because in the past they think that they were the problem.  They didn’t try hard enough, they didn’t keep going long enough, they didn’t eat few enough calories, they didn’t exercise for a long enough time.  So they will try again this year – maybe with a new plan, maybe just trying harder at an old plan.  And some of them will succeed this year.  Except 95% of people who lose weight will gain it all back again – and then some.  It truly is a tragedy.

We are about to be bombarded by advertisements for every weight-loss program, diet food, exercise plan, piece of fitness equipment, fat-loss supplement, and health and wellness DVD ever produced.  Look away!  You’ve tried some of them before, and you know in your heart that they don’t work.  Don’t be drawn in by the glossy packaging and production, the promises and the platitudes.

If you’ve been cruising around this blog before, you already know there is a better way.  A way that works to give you long-term health, and fat-loss.  And as inevitably as The Smarter Science of Slim turns the last 40 years of weight-loss advice on its head, your New Year Resolutions will need a SANE overhaul if they are going to serve you well.  You won’t be one of the 95%.

I thought about the things that were not so natural to me when I started living a SANE lifestyle, and wanted to share them with you as a set of resolutions that you may find helpful as you think about your health and fat-loss goals for 2013.  And, in the spirit of full disclosure – there are still some things on this list that will be on MY New Year Resolutions list for 2013.  We’re not about perfection, we’re about getting a little bit better day-by-day, week-by-week.  You can do this!

 

10 SANE New Year Resolutions:

1. Throw away your bathroom scale.  If you cannot sleep without a scale in the house, buy a kitchen scale – it will take you WAY further in your journey to SANEity.  You can ace this first resolution on Day 1!!  Then, all you need to do is not buy another bathroom scale all year.  Ding!  That was easy.  You’ve already kept a resolution.  How good does that make you feel?

2. Swap out the regular pop / soda for diet / zero versions.  If you’ve already done that, swap out the diet / zero versions of pop / soda for fizzy, flavored (make sure it’s sugar-free!) water.

3. Drink Green Tea every day.  10 bags is optimal, but 1 is better than none.  I’ll be giving you some ideas over the next few weeks on how to achieve this if you hate Green Tea like I do.

4. Make every meal and snack as SANE as you can.  Think protein, fiber, water.

5. Go through your kitchen, pantry and freezer and toss out all the inSANE foods.  They are not doing anything good for you.  Take them to the food bank if you can’t bear to throw them away.  Do one cupboard / drawer / shelf a week if doing it all at once is too difficult.  Then don’t replace whatever you removed.  When you are at the grocery store, stick to the edges so you won’t be nearly as tempted by all the inSANEity lurking in the middle aisles.

6. If you go to a party or other event and eat some inSANE food, don’t panic!  Don’t beat yourself up.  Laugh.  Move on.  Get back to SANEity at your next meal, or as soon as you can.

7. Do 10 minutes of eccentric exercise once a week.  That’s it.  Can’t do all 4 exercises at one time?  Do each eccentric exercise once a week, even if it is on different days.  Remember that if you are doing these exercises right you will not be physically capable of doing them more than once a week.  How fantastic is that?!

8. Do 5 sets of high-quality cardio once a week.  It takes 10 minutes.  That’s it.  Can’t do the full 5 sets without collapsing?  Do as much as you can.  Then every week do a little more until you are at the 5 full sets.  Remember that high-quality cardio is so intense it makes you feel like throwing up or has you shaking for hours afterwards.  Or both.  It’s not pleasant, but the results are awesome.

9. If you get a craving for something inSANE - drink a glass of water or green tea, eat some protein, or get up and do something.  Take a walk, drive to a local nature spot, play a game with a child, vacuum, call a friend, lie on the lawn in the sunshine, get frisky with your spouse, do a chore that you have been procrastinating over.  Get online and come here.  Read your personal SANE goals.

10. Listen to our podcasts every week to help you keep on track, give you ideas on how to live the Smarter Science of Slim, and stay motivated if things get tough every now and then.  I’ll let you into a little secret – I listen to them too.  Guess what?  I am reminded of things and re-motivated every time I do.  True story.  Plus, connect and interact with other SSoS’ers – right here on this little blog, and on Facebook, Twitter and Pinterest.  Send me your stories, your successes, your struggles.  I’ll post them so others can be inspired by you, or you can get inspiration from others right back at you.  Sharing helps.  *Really* helps.

And, talking of sharing…here’s an extra resolution for you:  SHARE.  Share these recipes with your family, your friends, with anyone you know who is looking for a healthier and/or slimmer year in 2013.  Even if people do not embrace the whole SSoS program, let them know that the recipes are awesome – simple, quick, and tasty - and that they will enjoy greater health and wellness if they incorporate them into their lives.  Help us share the truth about healthy eating.  Help us share the love!

Then, because we know that measuring weight and BMI, and counting calories are meaningless in our quest for health and fat-loss, here’s some things you can measure if you have to measure something.  These would also make great goals to aim for.  Replace the X’s with whatever number is a great goal for you.

 

10 SANE Goals:

1. Reduce my waist measurement by X inches.

2. Reduce my dress / pant size by X sizes.

3. Increase my HDL to X.

4. Lower my LDL to X.

5. Lower my blood glucose levels to X.

6. Increase the number of servings of non-starchy vegetables per day to 10.

7. Decrease the number of servings of sweets and starches per week to 1.

8. Decrease my percentage of body fat to X%.

9. Increase my water intake to at least a gallon per day.

10. Increase my protein consumption to at least 3 x 30 gram servings per day.

“Just because you are struggling does NOT mean you are failing. Every great success requires some kind of struggle to get there.” – Anon

So here’s to a fabulous SANE and eccentric year in 2013, dear readers.

YOU CAN DO THIS!

 

 

 

*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!

Sylvia - Happy New Year to you Carrie & to Jonathon. Thanks for all your great advice, encouragement & recipes. Looking forward to improving my SANE eating habits during 2013 & beyond.
Cheers
Sylvia

carrie - GO, Sylvia!

Cowgirl Rae - Excellent post!
I sure wish some of those billions of weight loss attempt dollars could be used to share this message.

Molly - Carrie, loved this post. I lost almost 40 pounds last spring/summer using one of those diet places, but it started to feel too restrictive and they had some rules (like no avocado) that I just couldn’t live with….but I dropped all of it (the plan) instead of just dropping the things I didn’t feel we’re right for me and I have put back on about 10 pounds. I have been drawn to your post because I would like to try dropping gluten from my diet without having to totally give up baked items.
I was wondering if you would share some examples of the 10 minutes of cardio that you do? Also, since eccentric training requires you max your load, it seems that it is unlikely that I can do this type of training at home without equipment. Is that right?

carrie - Hi Molly – congrats on your success last year – that’s awesome! You will find that dropping gluten is way easier than you think…and once you stop eating it the cravings go away, which just makes it even easier! All the recipes here are gluten free, since we do not eat grains. Try the baked goods I’ve posted so far and see if you don’t think they’re better than wheat ones! :-) You absolutely can do the eccentric exercises at home – I have never been to the gym to do them, and have two very cheap pieces of home “equipment” – a pull-up bar and a dumb-bell. That’s it. The book details the 4 eccentric exercises we do, plus the cardio (I use a stationery bike for this). You cna also get exercise help by listening to the relevant podcasts: http://www.marmaladeandmileposts.com/podcasts

Hope this helps! So happy to have you here :-)

carrie - You and me both, Rae!!! I so wish I could do this full-time, but sadly my bank wants me to keep paying the mortgage.

Meredith @ DareYouTo - I love these resolution ideas!!!!!!! I’m going to tackle most of the SANE Resolutions and a few of the goals.

carrie - Go Meredith!!! Report back :-)

Amanda - These are beyond awesome ideas. I’m so glad I discovered this post because I was JUST looking for new podcasts! I’m so excited to give yours a listen! Also, I need some help with the green tea. I’m not a huge fan. Awesome list!

carrie - Welcome, Amanda! Green tea ideas coming soon! Thanks for all the love – hugely appreciated.

Tips For Staying SANE When Your Brain Is Trying To Kill You » Carrie Brown | Marmalade and Mileposts - [...] the depression, so do whatever you can to keep sugar and starch intake as low as possible.  Read this and this for some strategies to help make it easier.  I realize this involves a lot of [...]

Orange Cranberry Almond Cream » Carrie Brown | Life in the SANE lane - […] Can you even believe it’s February already?  Let alone careering into the middle of if.  I just don’t know where the time goes, but this year is scooting right along.  It seems like just yesterday that we were kicking this glorious New Year off with a bang and a blog post. […]

Chocolate Yogurt Supreme

As we charge headlong towards 2013 I’ve been thinking about what you need most to get you on-board the *SANE train, and then keep you rolling on down the tracks.  A while back I asked you what you needed via Facebook, and then posted the results here.  I thought it was high time I checked back to see how I was doing.

  • You needed breakfasts – quick breakfasts that are not smoothies; and breakfasts that don’t involve eggs.  I’ve added 5 more breakfasts since then, 3 of them without eggs.  I did also add 4 smoothie recipes for those of you who needed a hand getting your veggies in.
  • You needed desserts – healthy desserts.  I’ve added 5 more desserts.
  • You needed more ways to eat more veggies.  Also see here.  I’ve added a couple more veggie dishes.
  • You needed lunches – quick, portable lunches.  Also see here.  I’ve added 6 more, but many are soups.  I’ll work on more non-soup options, although soups are a fantastic way to cram loads of extra veggies into your day.
  • You needed snacks – plus snacks with protein that do not involve nuts or seeds.  MUST TRY HARDER!
  • You needed things that crunch.  I added a couple here and here.
  • You needed seafood dishes.  I’ve added an extra seafood dish, but will work on more.  We love seafood!
  • You needed dairy-free dishes.  They’re there – I just need to go and categorize them so you can find them easily.  I will do this, this week!
  • You needed bread.  I have yet to make you actual SANE bread, but I did add 5 baked goods recipes for you, which hopefully bridges the bread gap in the meantime.

I also have 16 posts in the wings with new recipes that I’ll post over the coming weeks.  So how am I doing?  How are YOU doing?  Your feedback is always super helpful in shaping what I create and post.  We’re in this together, dear readers.  Keep it coming!

Today I thought I’d post you a super-simple, super-SANE recipe that you can use in all sorts of situations, and would work for breakfast, a snack, lunch, or dessert, and can be paired with all sorts of other things. 

Chocolate Yogurt Supreme

Yogurt.  We eat a veritable boat-load of non-fat Greek Yogurt because it’s a fantastic source of protein and it is so stinkin’ versatile.  But honestly, plain Greek yogurt can get a wee bit boring after a while.  What better, then, than Chocolate Yogurt?  What’s better is that I amped it up to be even *SANEr for you.  Jonathan will be proud.  This is just enough for one, but I usually make a big batch once a week and keep it in the ‘fridge so I can dip in at any time for some instant {chocolate} gratification.  Love that.  LOVE.

If you’re not a huge fan (or a fan at all) of plain Greek yogurt, this might be a way to turn your head and have you falling in love with the stuff.  I’ve taken the tang out and made it taste of chocolate.  If you’re having trouble weaning your children (or yourself!) off regular store-bought fruit or flavored yogurt, this could be exactly the trick up your sleeve that you need.

I made this to go with the Chocolate Hazelnut Granola that I’ll be posting next – together they make a fabulous chocolate-fest to kick-start your day; but I am sure you’re already thinking of a dozen ways you could use this Chocolate Yogurt to get you on the fast-track to *SANEity.

Choo-choo!!

5.0 from 4 reviews

Chocolate Yogurt Supreme
Author: 
Prep time: 
Total time: 
Serves: 1
 
Ingredients
  • ½ cup / 4 fl oz. non-fat Greek yogurt
  • 1 TBSP sugar-free chocolate syrup
  • 1 TBSP cocoa powder
  • 1 oz. / 28g chocolate whey powder
  • ⅛ tsp salt (measure – you don’t want too much!)
  • Xylitol or equivalent sweetener to taste
Instructions
  1. In a bowl, stir the yogurt and syrup together.
  2. In 3 or 4 batches sieve the cocoa powder and whey powder into the bowl with the yogurt and stir between each addition until completely smooth.
  3. Add the salt and xylitol or sweetener to taste and stir well.
Notes
If you’re wondering about that little bit of salt in there – it takes away the tangy taste of the yogurt. Some people don’t like Greek yoghurt because of that. If you like the tang, leave the salt out. I like the tang usually, but not so much with the chocolate in it.

Here’s the bulk recipe:

  • 4 cups / 2 lb / 900g non-fat Greek Yogurt (1 large Trader Joe’s carton)
  • 8 tbsp sugar-free chocolate syrup
  • 8 tbsp cocoa powder
  • 8 oz. / 225g chocolate whey powder
  • 1 tsp salt
  • Xylitol or equivalent sweetener to taste

Follow instructions as per single recipe.  Store in airtight container in the ‘fridge.

 

 

*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!

Pen Curry - Looks lovely. I must buy some sugar free syrup. What sweetener is ok in sugar free sweeteners? I’ve been looking at Da Vinci, and they have Splenda in. Thanks

carrie - Pen – I use Torani sugar-free syrups, which use sucralose (Splenda brand). It is the last ingredient on the ingredients list, so the amount in there is extremely small. Sucralose is very heat-stable so works well in baked goods. JB and I would always advocate a natural sugar substitute over an artificial one, but in this case the quantity in the syrup and the amount of syrup I use in the recipes is so small that I am OK with it. If I find a sugar-free syrup that uses a natural sugar substitute I will certainly try it out.

Gary Potter - I love what you two are doing w/SSS!

Tracy - When you say sugar free chocolate syrup, are you suggesting artificial sweeteners?

carrie - THANK YOU, Gary!! We love doing it for you.

carrie - Hi Tracy – I use Torani’s brand which has sucralose in it, which is an artificail sweetener. Wherever possible we use natural sweeteners, but I have yet to find sugar-free syrups with natural sweeteners in. Sucralose is the smallest ingredient in the the syrups and the amount of syrup you use in these recipes is very small, so the amount you are ingesting is tiny. Feel free to leave it out and use extra xylitol, or I believe there is a liquid Stevia (?) instead. You would have to figure out the amount of liquid stevia to use, and you would not get the added chocolate flavor. Hope that helps!

allisol - I have been meaning to try this for awhile and today I took the plunge. WOW! That’s some intense chocolate! And tons of protein! It’s really good, too. It’s almost more like a mousse. I only added a little stevia to try and take the tang out but even without the stevia it’s TASTY! It needs a crunch, so I’ll put in some nuts next time. And even though it’s not a huge quantity, it really filled me up. I had a hard time finishing it because it was so intense and filling. It certainly did not leave me wanting anything else to eat, so I guess that’s the point.

BTW I have really found that the baker’s cocoa is so good for my blood sugar. I have it in my shake every morning and it just seems like my body really responds well to it. That stuff is like gold!

Thank you so much for these awesome recipes. I am so grateful you can do all the trial and error for me.

carrie - YAY! WE love Chocolate Yogurt :-) JB says cocoa is the bomb, so you’re in good company.

allisol - Carrie, I’ve been thinking about this snack all day (I know, I need a life). It has so much protein and so filling, it’s just such a good option. Are there any other flavors you can whip up? I’m thinking mint, lemon, banana, a berry, etc. I know the cocoa powder is part of the goodness, but variety is the spice of life! And if I am going to eat this 2x a day, I’m going to need some variety after awhile! :)

carrie - I will add this to the list, Allison!

allisol - I did a bad thing. In my attempt to add crunch, I added chocolate chunks. YIKES! I was looking for nuts and ran across a bag of these from a holiday baking fest. I threw a handful into my yogurt and I must say it was all kinds of deliciousness. That crunch just added such a nice flavor and the sweetness from the chocolate was awesome.

I will not make it a habit, but maybe it will become a treat. I need to find a good crunch that’s not so inSANE, though. Would those chocolate nubs you mentioned in your pudding recipe (the ones I never found) work for this purpose?

XOXO

carrie - Ah, Allison…it was not bad, it was just a little inSANE :-) If you have a chunk habit, don’t fight it but do find the highest cocoa % ones you can and use those. Or cocoa nibs. Or, hang tight for the Chocolate Granola that will be popping up on Tuesday evening / Wednesday morning.

allisol - Today I had walnuts in my chocolate yogurt. Much more sane and really quite tasty. I can’t wait for your chocolate granola. I LOVE granola.

This yogurt reminds me of my favorite dessert my mom used to make. It was a mexican torte and had layers of sour cream and semi sweet chocolate in between flour tortillas. The tang of the greek yogurt and the chocolate have those same flavors. So it’s feels like a real treat to me.

carrie - I think you’ll love the new granola then, Allison :-)

Armand Wells - Hi Carrie,
Bread, we need bread. Waiting for a sandwich with SANE bread. Thanks,
Armand

Kim - This is yummy!!
I used what I had at home. Didn’t
have any choclate syrup. I added powdered peanut butter, raw organic cacao powder, vanilla protein powder, 1/4 t. Xylitol, & salt to the Greek yogurt. Topped with raw pepitas. Delicious!! Thank you Carrie!! This hit the spot!!

carrie - Fantastic, Kim!

Samara (TheGymCoach) - Hi Carrie! I work with Jonathan and he has sent me to your site. It’s so great. I am wondering what you have up your sleeve for KIDS and specifically KID LUNCHES they can take to school (and not get laughed at )… Thank you!

carrie - Hi Samara – I know many moms who have had great success with the quiche cups: http://www.marmaladeandmileposts.com/archives/category/food/sane/egg-dishes plus veggie sticks. I do need to work more on this, but the list of requests is very, very long….

Susan - Carrie,
My pudding was very very thick…consistency of mousse. Now it was delicious and I will definitely be making this again and again…however I’d love a more pudding consistency like your photo.

My chocolate syrup was very thick and that might have been the culprits. Maybe I should thin it with some water first ?

I used Beverly UMP choc whey powder and Smuckers sugar free chocolate syrup.

I appreciate all you do. Next recipe to make is those orange coconut muffins sans frosting…I just love them with a cuppa.

susan

carrie - Hi Susan! I think it was likely the syrup that you used – I use the thin, clear sugar-free syrups used to falvor coffee and other beverages. You could certainly try using half Smuckers and half water instead. There might also be something in the UMP that changes the consistency. Oh the problems with sharing recipes when you can’t all get the exact same ingredients!! THANK YOU for the appreciation!

Matilda - These frozen are just like chocolate paddle pops! Omg so good. I really loved this one frozen.

carrie - I have to try this now, Matilda!!

Cheryl - This is divine! I have to admit that I am not a big fan of yogurt but this recipe completely transforms it! I’ll have to try freezing it if it every gets warm enough in the UK!

carrie - Cheryl – I have heard it freezes into a an ice pop well, although I haven’t tried it. Enjoy!

Stefanie - Okay eating this right now. Love the pudding texture. But there is sine grit to it. Thinking the xylitol? I think I used too much. This is my first time using xylitol and I used a tbsp. What is your “to taste? “

Kim - Stefanie,
I use 2 teaspoons :-)

carrie - Hi Stefanie – it can only be the xylitol making it gritty. Xylitol does not dissolve quickly and easily like regular sugar. As I recall my “to taste” is the same as Kim – 2 tsp. Start small and work your way up is a good way to go. Hope that helps!

Katie - Delicious! Tastes like a chocolate mouse! Very good!

Cat - Ooh the salt tip is so useful! I’m always disappointed that yoghurt and chocolate don’t work together as well as I hope, but I think this is the solution! I will definitely be trying this! Pinned ;)

carrie - Cat – increase the salt in very small amounts until you get it how you want it. Salt is magical if you know how to use it!

Low Carb Chocolate Protein Pudding | GreenLite Medicine Blog - […] Recipe and image from marmalade and miles […]

Linda Markert - Why do you say no eggs? And why not full fat yogurt? I think both contain good fats and protein.

carrie - Hi Linda – some people cannot eat eggs and non-fat yogurt has more protein in than full-fat. Hope that helps!

Mika - Mine came out very “mousse-like” so I added some unsweetened almond milk (didn’t have any sugar-free choco syrup). I added some frozen blueberries, crushed nuts and chia seeds, sugar free Torani vanilla syrup and it came out yummy. Great tip with the salt:)

Karen G - Absolutely love this. I used Walden Farms Chocolate Syrup. It too has sucralose in it, so if you ever find one that has a natural sweetener, I hope you let us know. It is a thick syrup so it was a thick consistency, but I loved it that way. Also I left out the additional sweetener. I can see eating this often for a snack…so filling. Thank you.

carrie - Karen – you are right – SO filling!!!!!

Allie - I read Smarter Science of Slim and have just started this whole process and am SO THANKFUL for your recipes. One question: where recipes call for just regular “chocolate or vanilla whey powder,” can you substitute the chocolate or vanilla UMP protein powder that is recommended for some recipes? Not sure what the difference is (tho I have noticed that the vanilla UMP is very sweet). Many thanks!

A Good Chuckle » Carrie Brown | Life in the SANE lane - […] or candy treats because you know tonight you are going to “indulge” in Carrie’s Chocolate Yogurt Supreme.  […]

Lemon Yogurt Supreme » Carrie Brown | Life in the SANE lane - […] back when I posted the recipe for Chocolate Yogurt Supreme, y’all got very excited.  I got lots of notes asking me to make a whole range of […]

Sour Cream and Chive Biscuits

Hello!  Merry Christmas!  Happy Holidays!  Honestly, I don’t even know what I am meant to say at this time of year any more.  So just know that I wish all! good! things! for every single one of you reading this.

This shall be one of those short posts, because although many of you tell me how much you love all the stories and other things that come galloping across the screen at you from this little blogette of mine, there are times when I know that deep down all you want - all you really, really want – is just to get the recipe already.  These Sour Cream and Chive Biscuits make my heart beat a whole lot faster, and if I know you at all, I think yours will too.  At the risk of sounding a little pretentious, these are the best biscuits I have ever eaten in my life.  I think I’d want them to be my last meal kinda best-biscuits-in-my-life.  Just think of the travesty that would have occurred if you hadn’t gone SANE – you’d have never got to eat them.  GASP!  These biscuits are reason enough for going SANE.  Forget the fact that they will make you healthier and slimmer.  If you’ve avoided trying your hand at any baking since you got SANE, please start here.  You’ll never look back.  You may never make any other SANE baked good but these, but you’ll make these over and over again, I am certain.

Sour Cream and Chive Biscuits

I took a couple round to the Bailor house earlier today and the gorgeous Mrs. Bailor was reported to have said, “Oh goodness! These are amazing!”

These are absolutely pull-apart fabulous about 30 minutes after they get out of the oven – if you can wait that long.  They are still fantastic the next day, although the texture changes somewhat and they fall apart easily.  If you still have some left the next day, I recommend warming them slightly before you eat them (and I really do mean slightly) as this will heat the feta which gets kinda crunchy after it is cold.  Cold is still awesome though.  I had two cold for my Christmas Day breakfast.  They rocked.

5.0 from 6 reviews

Sour Cream and Chive Biscuits
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
Ingredients
  • 15 oz / 420g almond flour / ground almonds
  • 4 tsp baking powder
  • 1 tsp baking soda
  • 2 tsp xanthan gum
  • ½ tsp sea salt
  • 6 oz. / 170g unsalted butter, cold
  • 1 egg
  • ½ cup / 4 fl oz. fat-free sour cream
  • 1 TBSP cold water
  • ½ oz / 15g fresh chives, chopped
  • 6 oz. / 170g low-fat feta cheese, chopped into small pieces
  • Beaten egg to glaze
  • Paprika
Instructions
  1. Place almond flour, baking powder, baking soda, xanthan gum, salt and cold butter into a food processor and pulse just until it resembles breadcrumbs. Do not over process!
  2. Turn into a mixing bowl and add the egg, sour cream, water, chives and feta cheese and mix just enough to form a rough, soft dough.
  3. Turn onto a board (use almond flour to dust if sticky) and knead about 10 times until the dough is all together.
  4. Flatten the dough lightly with your hand until it is a 1 inch thick square.
  5. Cut into 2 inch squares with a sharp knife.
  6. Place biscuits on a baking sheet, brush with beaten egg and sprinkle with paprika.
  7. Bake in the center of the oven at 375 F for 12 – 15 minutes until golden brown.
Notes
Beware buying ready-crumbled feta cheese – it has corn or other starches in it to prevent the crumbles caking together. Instead, buy a piece of feta cheese and chop into small pieces. I used fat-free sour cream and low-fat feta cheese not because they have less fat, but because they are more nutrient dense and therefore SANEr. You can use full-fat versions if you like.

Sour Cream and Chive Biscuits

 

 

*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!

allisol - I’m so full from these biscuits I have to make this short so I can go lie down! Honestly, I don’t usually get too full from a SANE dinner but tonight it was some serious goodness.

My BFF is visiting and she is also a SANE girl so when we saw this recipe we thought it should accompany our spaghetti dinner(our “noodles” are julienned zuchini, of course!). Boy oh boy were these biscuits TASTY! It was awesome to have something cooking that was drawing the attention of the entire household (two husbands, 4 kids) and have it be the SANE item!!! So two thumbs up, way up. We saved them for tomorrow and we will be eating lunch out (Subway salad). My BFF thinks I’m crazy but I’m planning to BYO Biscuit and enjoy a biscuit with my salad. Subway should take a page from your book and offer them for sale!

So just a little feedback for anyone else who attempts to cook these. For one, my food processor is too small to mix this whole batch. We had to do it in sections so we risked not mixing it well enough. The blender was also not a good option, even though everything fit. So note to self: need a big food processor for this one. For two, although we know you have friends who follow some crazy other measuring system, the ounces was a challenge. 15 oz of almond flour does not all fit in my scale container so I had to do it in two batches. It worked out, but I would have preferred cups. The almond flour did not seem like flour at all, I ground it in my food processor and then again in my coffee grinder. It was not fine like flour. But it didn’t seem to affect the taste. They were a wee bit flat but they were a great platform for my butter so I’m not complaining.

Bottom line, they turned out great and seemed to hold up to all the imperfections in the cooking process. I love love love them with loads of butter. The feta is a great touch – cheesy and tasty but you can’t actually tell it’s there.

Two thumbs up. From two SANE gals!

carrie - Allisol! Thrilled you loved them – I think they’re the best thing I ever made :-)) You don’t have to use a food processor. You can rub the butter in with your fingers or use a pastry blender. It will take slightly longer but will solve your batch issue. Now – when it comes to dry ingredients, the cup system is the crazy one ;-) Maybe you did not see this post that explains it: http://www.marmaladeandmileposts.com/archives/21158 Cups are not accurate and will give you different results every time, which is why I do all the baked recipes (or recipes where the ratios of ingredients really matters) by weight. This is so that everyone can be successful all the time. When I come down next Christmas I’ll bring a kitchen scale as your hostess gift ;-)
Almond Flour does have a different texture to wheat flour, don’t panic! Re-grinding it is a good idea though. Or get it from Honeyville, which is reputed to have the finest almond flour around that does not require any further grinding – it’s what I use. It is also a lot cheaper than most other almond flour in stores. I LOVE that you are BYO Biscuit!!
Now you’ve made me want to bake {yet another} batch. Sigh.

ALLISOL - OK, I get it about the ounces. I had seen that post but forgot about the accuracy part. I have a birthday coming up. In addition to a better blender I will ask for a digital scale. That should make things easier! I’m sure we can come up with something else you can bring as your hostess gift. You could come while my BFF is here. We will follow you around like little puppies, in awe of your creations. And we’ll fluff your pillows on the lawn chair when you’re done cooking. The hubbies will have to do the dishes. :)

You are awesome. Mwah!

carrie - Get this one if you can – it means you can use any size bowl you want as your container, and you can also do reverse weighing, which I do 90% of the time. Saves on getting a whole bunch of stuff dirty. http://www.amazon.com/gp/product/B000WJMTNA/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B000WJMTNA&linkCode=as2&tag=foodifootn-20

I should warn you I like to get up at 3 am to go shoot stuff – but don’t worry, I’ll come back in time to cook you some scrumptious thing for breakfast ;-)

Jennifer - Hi Carrie! I baked these up tonight. Followed your recipe exactly and it all went smoothly. The verdict? — two were scarfed down IMMEDIATELY by my husband who swore up and down that he loved them. I liked the biscuits a lot; they were a (rare) successful flourless baking experience and looked & tasted much like biscuits. There was a bit of a strange after-taste for me. I’m wondering if it was the new taste of a non-traditional ingredient like xylitol…or the taste of so much baking soda? This aftertaste was toned down a bit after they cooled from the oven; I almost preferred the biscuits cooled down instead of piping hot. Anyway, this is a great recipe which I know I’ll make again. Thank you so much!

Mikki - Hi there I wonder, is xylitol necessary? Is this instead of sugar and could I substitute it out or omit altogether? These look amazing and I’m keen to try! Thank you :-)

carrie - Hi Mikki – yes you can substitute for stevia or similar natural, non-caloric sweetener. Happy baking!

carrie - Hi Jenifer – I doubt it would have been the xylitol, which is as close to regular sugar in taste as I’ve found. more likely the baking soda – did you measure accurately? A touch too much baking soda is all it needs to go the wrong way. So glad you and hubby loved them!

Jennifer - Oh! Dear me! Carrie you are right. Now that I look back at the recipe, I see that I accidentally reversed the measurements for baking soda and baking powder! 4 t of baking soda seemed like a great deal to me….and it was! Gulp. Will make another batch sometime soon and update my feedback. Thank you for helping me figure this out! J.

carrie - **Giggling**

And It’s Awesome » Carrie Brown | Marmalade and Mileposts - [...] You’ll Never Look Back [...]

Rowena - Hi Carrie,

I just wanted to thank you for your fantastic recipes! They make eating SANE even more brilliant than it already is.

I’ve made these scones with the chive and feta and then I made them without when I Needed a SANE-ish sweet treat. Oh. my. god. they are amazing with St Dalfour Jam and a very very small dollop of double cream. Sooo much better than normal scones for afternoon tea and no guilt attached!

Thanks again from a fellow Brit!!!

carrie - THANK YOU, Rowena – I love it! Next time, lose the jam (or make sure it’s sugar-free) and double the cream ;-)

Rowena - Ooh I meant to say St Dalfour is sugar free. Have a look next time you’re in the UK, its perfectly scrummy!

carrie - YAY for sugar-free jam!!!

Romy - Dear Carrie
I love to raed all your posts. Unfortunately I cannot digest milkprotein and therefore all your delicious recipes with dairy are no options for me.
In the comments I read that one can omit the feta and chive and the biscuits are still delicious. Can I substitute the sour cream with coconutcream?
Thanks for your answer and best regards
Romy

Lista - I looked up xanthan gum because I wasn’t sure what is was and see its derived from corn sugar. Is that sane? Or is there another source it is made from? Where can you buy it?

carrie - Hi Romy – I cannot promise it will work, but it seems like a good idea to try. PLs let me know how it goes!

Firefox7275 - Finally got all the ingredients together for this mouthwatering vision …. but my baking soda and baking powder are expired. VERY expired. And it’s snowing horizontally. Don’t forget to date check for best results guys!

carrie - Great advice, Firefox!!! Sorry you have to wait :-(

Tara - Thanks so much for this recipe Carrie!

Made these exactly following the recipe last week and they were fantastic!!

This week my husband wanted “plain” biscuits, so I made them without the feta and without the chives. (left everything else exactly the same, including the sour cream) I’m pleased to report they turned out just as good. I will be baking both “flavors” frequently. :)

carrie - HURRAH, Tara! Makes me so happy that you loved them. Now I want to go make some…

Pam - Made the biscuits and they were a huge hit…have really been craving my bread-this totally hit the spot! Can’t wait to try another recipe…

carrie - YAY! Thanks, Pam :-)

Anna - SHUT UP! These are so delicious…I mean SO DELICIOUS!!! I haven’t had a real biscuit in a loooong time, but these taste better than anything I remember…and what surprised me the most is the moist light texture which I never expect when baking with almond flour, coconut flour, etc…they are just melt in your mouth delicious!

carrie - Anna – you made me smile :-) THANK YOU!

Sahara - Can greek yogurt be substituted for the sour cream – only asking because I happen to be out of sour cream and I’m craving biscuits!

carrie - Sahara – hope you got my email yesterday!

Sahara - Bummer – I did not. Now I have sour cream so the craving can be satisfied, but I’m still curious – what kind of disaster would i create if I used greek yogurt as a substitution?

carrie - Sahara – so sorry – I went back and found it stuck in my outbox. Stoopid email :-( I do not think it would be a disaster – I havne’t tried it but I am sure it would be fine except for a change in flavor. It is certainly worth a go.

Nina - OMG! Carrie, these biscuits are absolutely amazing. I made them last night and while they were more flat than yours, the taste and texture were phenomenal. My husband had them and said they were the best biscuits he ever had. They are so moist and delicious. In fact they are too good. I know that calories aren’t supposed to matter, but I could eat 3 or 4 of these things no problem! I need a post on portion control because even though I am eating SANE I still feel like I am not losing weight because perhaps I am eating too much.

Debra Sanders - I’ve made them twice with full fat Greek yogurt and they were delicious. Subbed out the chives for home grown jalapeños and served them with SANE chili the first time. A huge hit in my family!

carrie - Great idea on the jalapenos, Debra! Too spicy for me but glad you all loved them :-)

Dawn - Carrie. Do you know if these would taste good after freezing?

carrie - Hey Dawn – I have never managed to have any last long enough to get them to the freezer! I cannot see any reason why they wouldn’t freeze well though. Definitely worth a trying with one.

Syrita - Hi Carrie!!!
I really like listening to the podcast you and Jonathan do together; I have learned so much from you two! My question is, where can I find xanthan gum at? I live in Augusta, GA and I don’t know of anywhere off the top of my head that sells it. Do you have any suggestions as to where I can get it? By the way, I love your recipes; keep them coming! You’re an awesome chef!!!!

carrie - Hi Syrita, Xanthan gum is relatively easy to find in grocery stores these days. In my area most of them sell it. If not, Amazon is your best friend! http://www.amazon.com/gp/product/B0013JJZWG/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B0013JJZWG&linkCode=as2&tag=foodifootn-20 Hope that helps!

Marie - These were excellent – I made a half recipe and it turned out perfect and looked just like your photo.. I followed the recipe to the letter, except I used a handful of dried chives since I didn’t have fresh. The half recipe made 10 good-sized biscuits. One was plenty for me, with bacon and a fried egg for Sunday breakfast, but my husband is now buttering his third! Trying to give five stars, but can’t seem to get it to work. Thanks for a great recipe – I’m a huge fan of the podcast!

carrie - THANK YOU, Marie! So happy you loved the, and thanks=98 for the podcast love too!!

Chas S. - These taste awesome. I’ve made them twice and they are every bit as good as the real thing. Maybe even better because they always stay moist and never dry out like flour biscuits can.
I have had some technical problems with the recipe, though. Specifically the dough is just so wet that I find it near impossible to work with. No amount of almond flour sprinkled on the top is going to solve this problem and I always end up making a mess. The last time I made it I just decided to make a large sheet of biscuit and cut it up after baking. I added 10 minutes to the bake time to compensate for lower surface area, but it still wasn’t quite enough to get the center fully baked. Of course, they were still delicious, but I’ll have to keep thinking on how to solve this problem.

The Monday Memo # 10

I wanted to title this post, “The Day My Brain Stopped Trying To Kill Me”, but that would make sense to exactly 5 people, and one of those 5 would be me, so that didn’t really seem to be the best choice.  Then I thought I should call it, “The Monday Memo That Wasn’t”, because really that would be very accurate – mainly because I can’t even remember what happened yesterday let alone the entire week last two weeks.  I certainly don’t have the energy to follow the usual Monday Memo format, because these puppies take hours of time, not to mention the rubbing together of 17 gazillion more brain cells than I have at my disposal right now.  I finally ran out of steam.  I know this to be true because yesterday and today I did not clamber out of bed until 10 am; and if you know me at all you’ll know that 5 am is when I normally bound down the stairs and fly out the door to shoot sunrises and stuff in the early morning light, or barrel into the kitchen to make a mess and create new SANE scrumptiousness for all you lovely readers.  10 am?  I can count on one hand the number of times that has happened.  In my life.  So when I mention I was exhausted, I truly had run right out of gas.  I was running on fumes here.  Something had to go.  Sadly it was the thing I love to do the very most – create and post recipes for you.

The last two weeks have been frantically busy with I-can’t-even-remember-what now.  I just know that every day ended with me being completely drained, and entirely unable to cobble together enough thoughts to compose a post.  I think it all started to go sideways when I fell over at the office because my balance was off-kilter.  I later discovered I had a double ear infection.  I am sure it was a sign; and when our bodies start to yell, we should pay attention.  Let’s be clear – I am not complaining.  The last two weeks have been filled with all manner of bounteous busyness.  There’s just been an awful lot of it crammed into a very short amount of time.

I know the busyness included sorting out a house that had been largely ignored while construction was underway a few weeks back; and included various multiplying mountains of laundry threatening to spill out of the closet and smother me in my sleep.  I know it involved a {very} large truck and a crowd of smiling guys diggin’ up my back yard and carting it away; followed by them bringing another truck overflowing with dirt, and sand, and rocks, and pavers, and grass, which they proceeded to arrange beautifully from one end of the garden to the other, transforming my neglected yard into a fabulous space all ready for planting fun shrubs and flowers in the Spring.  I also know they accomplished this during the first snowstorm of the season; and were still smiling at the end of it.

One thing I do remember about last Saturday evening - which now seems like a decade ago – is that I bought a big bucket of KFC Original Recipe Chicken, laid on a comfy brown leather couch, and watched a movie with an amazing friend who had exactly zero expectations of me.  IT. WAS. AWESOME.  I haven’t watched a movie since February.  February!  This momentous movie-watching moment was after a particularly harrowing trip to IKEA for more office cabinets.  I mean, who in their right mind goes to IKEA on a Saturday in December??  Proof if you needed it that my brain has been firing on only one cylinder.

Talking of food, my mealtimes have become alarmingly random and unbalanced.  Unlike many of you who find eating enough protein to be the toughest part of eating SANE, I find protein the easiest thing to shove into my mouth when I have 3 seconds to grab a bite to eat.  It’s been all-protein-all-the-time around here, and I do not recommend that you try that at home.  Short term it was still WAY better than even the smallest amount of inSANE stuff though, so I am not beating myself up over it.  I do need to get back on the greenery band wagon in short order.  Heck, I miss them veggies!

The busy thing that broke this camel’s back, however, was an innocent sounding email that turned out to be from a TV producer asking if he could call.  Then my life blew up, just a little.  All of a sudden there was a bio to write, and photos to shoot, and a video to make.  And not a lot of time to get it all done and packaged up and sent off to TV land.  Our beloved Mr. Bailor swooped in, took over production and kept me on track and on time.  He really is a star.

So the last two weeks was all goodness, but it blew me off course from my regular recipe creation and posting schedule, and if I’m honest it’s been a tad tricky getting back into the swing of things, even though the craziness stopped on Friday afternoon when the audition package went winging it’s way to LA.  Once that was done I breathed a heavy sigh of relief and then slept a lot.  A lot for me, anyway.

I did manage to squeak a couple of recipe posts out for you last week.  In case you missed them:

Triple Threat Almond Cookies

Triple Threat Almond Cookies – because you deserve to have as much cookie joy as everyone else.

SANE Lasagna - a whole lot of flavor and not one single noodle.

Green Smoothie - Mint Chocolate

 Green Smoothie: Mint Chocolate – you will never believe this has half a pound of kale in!

 

The Bailinator and I didn’t get in the studio to podcast because we were in the studio making a video instead…but here’s two we recorded earlier:

EPISODE 26: SANE Drinking & Living — Alcohol, Water, Green Tea, and Goals

EPISODE 27: How To Exercise Eccentrically

You can listen to all the podcast episodes right here, or if you have an iTunes account you can head here.

All iTunes, Facebook and Amazon love is very gratefully received!

 

Plus, The Bailinator has been busy making SANE t-shirts!

 

COMING ATTRACTIONS!!!

If you want to see all the stuff that I made and ate and will write about in the coming weeks…go here and scroll down.  It hasn’t changed since the last Monday Memo, except that I posted the Triple Threat Almond Cookies, SANE Lasagna and Mint Chocolate Green Smoothie recipes.  I still owe you a whole bunch of recipes – sorry about that.  I aim to please, although lately it feels like I’ve bombed out in that department.  Sad face.

Hot of the press!  Update!!  Today, because it was Christmas Eve and I had a sudden burst of energy, I whipped you up some Sour Cream and Chive Biscuits that will make you so happy you’ll forgive me for abandoning you the past two weeks.  HURRAH!  I will post the recipe tomorrow, because you do not want to wait for these.  At the risk of sounding a little pretentious, these are the best biscuits I have ever eaten.  I am, for sure, going to be dreaming about them tonight.  I am as certain as I can be that you will be thanking your lucky stars that you decided to go SANE once you pop a bite of these between your lips, otherwise you may never have gotten to eat one.  And that, dear readers, would have been a tragedy.

“Learn to enjoy every minute of your life. Be happy now. Don’t wait for something outside of yourself to make you happy in the future.  Think how really precious is the time you have to spend, whether it’s at work or with your family. Every minute should be enjoyed and savored.” — Earl Nightingale

Happy Monday!  And a very happy whatever-it-is-you-celebrate-at-this-time-of-year!

 

*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!

Green Smoothie – Mint Chocolate

Merry Christmas Lovely People!

Anyone who has been living a *SANE lifestyle for a while now will know that a little inSANEity here and there does absolutely nothing to knock us off the path.  Regardless, the holiday season can strike fear into the hearts of even seasoned SSoS’ers.  Never fear, dear readers!  Enjoy the season!  Eat *SANE when you can, don’t worry when you can’t.  And when you get a quiet moment at home to whip up a smoothie, make it this one.  It tastes like Christmas – in all its mint and chocolatey glory - but is as healthy and SANE as healthy and SANE can be.

Even Jonathan was jealous when he caught me with one a week ago. 

Green Smoothie - Mint Chocolate

You could even make a whole bunch for your friends and family and forget to tell them it’s healthy. Once they taste it they’ll never believe you anyway.  And, because it’s a green smoothie THAT ISN’T GREEN they won’t even be alerted to the fact that it contains more kale than they have eaten in the last year. HA!!!

If you’ve gulped down any of my other smoothies you’ll know that you won’t be able to taste the slightest hint of kale.  YAY!!!  Because really, who wants to drink a smoothie that tastes of kale – at any time of the year, let alone slap bang in the middle of the holidays??

I found these Candy Cane Green Tea Herbal Tea Bags at Trader Joe’s – which is what inspired this recipe – but if you can’t get to a TJs then use regular mint or peppermint herbal tea bags instead.  If you’ve listened to our green tea podcast you’ll know that hiding green tea in smoothies is a great idea if you’re like me and can’t stand the stuff.  Whatever works!

Even better is that once the holidays are over and everyone else is hitting the gym and starving themselves, you’ll still be enjoying the taste of Christmas, and be getting slimmer and healthier faster by supping on this fabulous Mint Chocolate smoothie and doing your 10 minutes of eccentric exercise a week.

Now there’s a gift for you.

MERRY CHRISTMAS!!

5.0 from 2 reviews

Green Smoothie – Mint Chocolate
Author: 
Prep time: 
Total time: 
Serves: 1
 
Ingredients
  • 1½ cups 12 fl oz. water
  • 1 mint herbal tea bag
  • ¼ cup / 2 fl oz. sugar-free chocolate syrup
  • 2 oz. / 55g unsweetened cocoa powder
  • ⅔ cup / 2 oz. / 55g chocolate whey protein
  • 8 oz / 225g kale
  • 1 TBSP xylitol or equivalent sweetener
  • ⅛ tsp peppermint extract (please measure – this stuff is REALLY strong!)
  • ¼ tsp guar gum
Instructions
  1. Steep the mint herbal tea bag in hot water for 10 minutes and squeeze tea bag well before discarding.
  2. Put mint tea and other ingredients into blender in the order listed, except the guar gum.
  3. Blend at high speed until completely smooth.
  4. Remove blender lid stopper and while blender is still running shake guar gum in.
  5. Blend for 10 seconds.
Notes
If you prefer a thinner smoothie, add another ½ cup water.

Green Smoothie - Mint Chocolate

 

 

*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!

Tracy - why use the guar gum? what’s it do?

carrie - Tracy – guar gum is a thickener and stabilizer. It turns your smoothie into a much smoother smoothie and also stops it seperating out, which most veggie smoothies do after varying amounts of time. It’s a texture thing. If you don’t care about texture, just leave it out. Hope that helps!

Urzay - Love all your recipes Carrie – what would be nice is if you add to them a list of how much Saneity in each serve and how many serves it makes, foe example:- this recipe makes x amount of serves and each serve has
X amount protein serves
X amount veg serves
etc.
What do you think?

carrie - Hi Urzay – will get back to you shortly!

Ellen - Carrie, I tried this today, and while the overall tase was amazing I got it entirely too sweet. So, I figure I misunderstood. When you say “sugar-free chocolate syrup” I presume you did not mean “unsweetened chocolate syrup” (if there is such an animal!) I used what I could locate here, which was Walden Farms. Then I also added the xylitol, which may have been the problem. since the Chocolate Whey Protein Powder is also sweetened, I think I just went way overboard! Next time I’ll omit the xylitol. also, since I didn’t have Kale and used spinach instead, this could have contributed – kale would probably have been more bitter and the extra sweetness may have been needed. Thanks so much for your great recipes! I will try not to improvise next time! :)

carrie - Hi Ellen – I meant the sugar-free syrups that they use in coffee shops – they are clear, flavored syrups. You can always make it without the xylitol and then add to taste if necessary. I am now worried about your whey powder – what is it sweetened with and how much is in there? ALso, I would recommend trying the recipes as written the first time, so you know the intended taste and then tweak subsequently if you want / need to. Hope that helps! So glad that you tried it!

Kara - Carrie,
I Finally made this today. (Life has finally settled down after all the Ballyhoo)

The taste was really good but I could still tell its was “green” by the texture. What kind of blender do you use? The smoothie looks much more liquified in your photos

carrie - Hi Kara – I use a Vitamix. It liquifies everything…the smoothies are smoother than a milkshake! Best investment I made since I went SANE.

Susan - Did I read this right? 8 oz of kale for this single serving? WOW that’s alot. I have a Vitamix too, so I know it can handle it. But just thought I’d check.

LOVE the recipes Carrie. Keep ‘em coming. You’re helping me to stay SANE!

carrie - Susan – YES! 8 oz – imagine getting almost all your veggies in before lunch! :-) Thanks for your kind words!!

Lynn - Hi Carrie, It is 2 hours since I tried this chocolate mint smoothie and I’m still having mega palpitations, heart racing, sweating, jittery etc. how much caffeine do you think is in all that cocoa? Am I just an English lightweight?

carrie - Oh my, Lynn. The amount of caffeine in coca is very small. I am not sure what your reactions were due to :-(

Cheryl - Hi Carrie, I made this smoothie last night but my peppermint tea must have been too warm because by the time I blended it smooth in the Vitamix, it was a very warm drink. No worries, I just poured it into a couple cups and refrigerated it overnight. It was a good excuse to have chocolate for breakfast! I did find it a bit thick so I thinned it out with a shot of espresso. Not sure how SANE that is but it made it taste like a peppermint mocha frappuccino!

I don’t how you made 8oz of kale taste like a treat! You are a genius!

carrie - Welcome aboard the Green Smoothie train, Cheryl!! Adding espresso is fine as long as there is no sugar :-)

Laura - This sounds wonderful but I feel like that sounds like alot of cocoa for one smoothie. Is that much cocoa still sane?

carrie - Hi Laura – pure cocoa powder is one of the SANEst things on earth!!!

Brenda - Hello Carrie…

I make these for my husband, nightly, sometimes in the afternoon too… one for breakfast the next day, and one to go with his lunch of leftover meat! He is completely in love with the mint ones!

What brand of cocoa powder are you using? Just trying to find the most economical one, since I’m going through 8 ounces in a couple days!

Thanks!

carrie - Brenda – I use Valrhona which I buy in bulk because it is cheaper that way, but it is still pretty expensive. I believe JB uses Hershey’s which he buys in bulk from Costco, so that may be a good option for you if you’re using such a lot all the time. Hope that helps!

Andreanne - Hello Carrie,

I’m currently reading the Calorie myth and decided to try my first SANE recipe. This smoothie is FABULOUS. I modified the recipe a bit with the ingredients that I had on hand: I skipped the chocolate syrup, substituted the kale for lettuce and added 1 tsp of chlorella and 6 drops stevia. I also used Lakanto instead of Xylitol which I cannot tolerate). Is Lakanto a SANE food? My only concern regading this smoothie is the quantity of Cacao. Shouldn’t individuals with adrenal fatigue be limiting their cacao intake? Thanks for your great web site. I’ll help me to stick to SANE food. :)