Green Smoothie – Pear Cashew Cream

Where were we?  Ah, yes.  It’s the first third week of the New Year.  And I am still writing 2012.  See?  That’s what happens when you write a bunch of posts in advance and forget that they won’t make sense when they are actually published.  Sigh.

I don’t know about you, but I need a new Green Smoothie.  I need to cram as many green, leafy vegetables into my body as I possibly can; and not just because Jonathan Bailor said so – although it’s true that man can get me to agree to just about anything.  In this instance though, it’s because my doctor said so; for entirely different reasons to Jonathan.  Well, I suppose, not entirely different reasons.  They both have my well-being at heart.

According to the vials of blood that were so expertly coaxed out of my reluctant right arm last week, I have a major vitamin D deficiency going on.  I simply cannot fathom how this can be true, but if numbers never lie, then it must be.  Of course, a vitamin D deficiency has nothing to do with needing more greens.  That was just an unexpected side note on the test results.  I need more greens because my nose has taken up bleeding as a hobby, and while it’s really not that inconvenient most of the time, it can make driving a little bit more exciting than even I care for.  Turns out that vitamin K does a mighty fine job of making blood clot; and leafy greens are chock full of the stuff.

In an aligning of the stars that occurred right before Christmas – involving the delivery of a fantastical gift of, amongst other things, the most luscious, beautiful pears ever grown – I was able to create us a staggeringly tasty new Green Smoothie, right on cue for my upgraded clotting requirements.  My good friend, Bill, always sends me a Harry and David Tower of Treats around the holidays.  Last year I gleefully took my boxes of treats on my road-trip to San Diego.  It made a perfect picnic for the two-day drive.  This year, with no road-trip in sight, I chomped on my treat-filled tower right here at my kitchen table.  It was awesome.  Thanks, Bill!

If you’ve been tagging along for a bit you probably already know how I feel about pears.  I had an inkling as soon as I spied the huge Harry and David box on my porch that it would contain a fabulous smoothie in the making.

Green Smoothie - Pear Cashew Cream

The cashews make this incredibly smooth and creamy – not a single texture issue for miles, even with all that spinach in it.  You can usually buy cashews pre-toasted, or you can toast your own.  You could use raw cashews too, but you won’t get the depth of flavor that toasted-until-they’re-golden cashews bring to the proceedings.  This would be a great way to use up pears that are slightly past their prime for eating – you know when they are so ripe they gush with juice as you bite into them.

Green Smoothies are the fastest route to getting your 10 servings of non-starchy vegetables into you.  If you are still not convinced that drinking something that looks like swamp water – or maybe algae scooped off the top of a pond – can possibly be pleasant to drink, all I can do is plead with you to try.  You cannot taste the spinach.  All you have is a glass full of creamy pear and cashew deliciousness.  If this is your first one, you’ll likely want to try all of these immediately afterwards.

Living a *SANE life should never mean boring.  Or nasty-tasting.

5.0 from 5 reviews
Green Smoothie - Pear Cashew Cream
Author: 
Prep time: 
Total time: 
Serves: 1
 
Ingredients
  • 2 cups / 1 pint unsweetened thin coconut milk
  • ½ cup toasted cashews
  • 2 ripe pears
  • 6 oz. / 170g fresh spinach
  • 2 oz. / 55g vanilla whey powder
  • ¼ cup / 2 fl oz. water
  • 1 tsp lemon juice
Instructions
  1. Place the ingredients in the blender in the order listed.
  2. Blend until completely smooth.

 

 

 

*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 - Oooooh! You need some vitamin D do you…? Hmmmm. I know how we can address that issue!!! Did someone say lawn chair????? 77 is the high for Tuesday and Wednesday. Niiiiice.

Can’t wait to try this smoothie. I love pears.

I’ll be back later today w/ my report on the chocolate granola. Might attempt some SANE bread item today too. You are the bomb, Carrie!

carrie - I can hear that lawn chair calling my name. Sigh.

Janknitz - Grassfed butter is a great source for Vitamin k2, which is the best bio available form. Slather butter on those greens!

carrie - Janknitz – this is why I find it hard to believe I am deficient – you should see the buter that gets slathered in this house!!!

David - I’m intrigued by the pear and cashew combination. How long could I keep the smoothie. I don’t particularly want to use the blender in the wee hours of the morning, could this be made the night before and refrigerated?

carrie - Hi David, I have left all my smoothies overnight in the fridge, so it should hold up well. I love the flavors of this one – give it a try and let me know what you think!

Janine - Loved this smoothie. My blender didnt fit everything in so I lost out on some spinach. Next time I will do the recipe in 2 batches. I can’t believe it was only 1 serving. I couldn’t finish it so I will be super excited to some tomorrow too. Thanks for sharing these recipes and love you on the podcasts.

carrie - Thanks for the podcast love, Janine!! Sometimes I can’t down a whole one, either. In fact I am drinking the second half of yesterday’s right now!

Corinne - The look didn’t appeal to me, but I thought I would give it a go. So glad I did its so nice!

carrie - So glad you loved it, Corinee! One of my favorites.

Shawna - This is, hands down, the best tasting protein smoothie I have ever had. Thank You Carrie!!!

carrie - Thanks, Shawna!! It’s one of my faves too :-)

Patti - My pears weren’t ripe yet, so tried nectarines instead….really yummy! Can’t wait to try the pears!

carrie - Yum, Patti, on the nectarines!

Nicole Welle - I was making the same blueberry smoothie over and over and was so burnt out. Huzzah, enter Carrie and her awesome green smoothies… I have tried several of these green smoothies and I am hooked. Here is my question, the one thing that I am not keen on is that when I make these they all come out room temperature…. any suggestions if I like my smoothie colder?

carrie - Ah ha, Nicole! You uncovered the Brit in me ;-) Warm drinks!! I would just had ice instead of the boiling water. The ice plus the frozen fruit should give you the cold you want. You will need a high-speed blender to get the right consistency though. Hope that helps! So excited I was able to help with the burn-out!!!

Sandy - Trying to go SANE. My protein smoothies were TERRIBLE! Decided to try yours. Didn’t have coconut milk so used Naked Boosted Juice Smoothie. Didn’t have cashews so used raw walnuts. Didn’t have vanilla whey powder so used plain with a bit of vanilla extract. Had the pears and spinach! Still delicious! Thank you so much!

carrie - Sandy – so glad you found a smoothie recipe you love!! Just wanted to mkae sure you realize that by using juice you are increasing the sugar content quite dramatically. Of course, depending on where you’re at and what your goals are, that might be just fine!!

Jillian - I sm a complete convert…however I could not find any pears…this is England fir gods sake…garden of the world etc….so had to use a mango.. How ironic is that….anyway Carrie its fabulous. I am intrigued how you ended up in the USA. Always been my dream to wirk as an artists on the west coadt….ho hum. Jill

carrie - Jillian?? No pears in England?? That’s madness!! Glad you loved it with mango :-))

T4B032: Thermomix Smoothie Recipes - The 4 Blades - […] 2 – Pear Cashew Cream Green Smoothie (Carrie […]

Wren - OMG! This smoothie should also be in the dessert section. I had no idea toasted cashews were so delicious! I toasted mine in some olive oil and had a hard time being patient enough to put them in the blender and not eat them all! Now my house smells delicious as well. There should ba candle that smells like this tastes. Somebody call Bath & BodyWorks. I’m such a fan. I’ve never been so excited about cooking.

ps. I cannot rate the recipe with my iPad. It just doesn’t work. I tap it and nothing happens, but it’s a 5 star for sure.

carrie - OH Wren, how I love your enthusiasm!!!

Chocolate Hazelnut Granola

It was the holidays.  You’ve likely eaten stuff that your brain didn’t want to, but your taste buds definitely did.  And sometimes your taste buds won the battle.  I escaped relatively unscathed.  I live with 5 cats and I eat what I bring into the house – because not one of the cats has ever taken the initiative to do the grocery shopping.  For this I am profoundly thankful.  Who knows what I’d be eating if one of them ever did.  So as long as I make it around the grocery store without any of the scary stuff clambering into my basket, I’m good once I make it home.  Phew.  However, I totally understand that living with other humans, particularly small ones, can make the holiday season a food minefield – especially if they tag along to the store.  Don’t despair!

Whatever *inSANEity hijacked your brain over the seasonal celebrations, just know that all is not lost.  At all.  Depending on how inSANE your holidays were, you may not have even suffered any fat-gain anyway.  Despite my fleeting moments of inSANEity, my body just kept right up with neutralizing the junk.  It’ll do that once you get unclogged – it’s awesome.  Whether your body rebelled or not though, we can just hop back on board the *SANE Express and be chugging down the path to fat-loss and health in no time.

One thing that will surely help a whole heck of a lot is having a bunch of recipes at your disposal to make it easy.  Like this one for Chocolate Hazelnut Granola.  You can grab the recipe for that fabulous Chocolate Yogurt Supreme pictured with it here.

Chocolate Hazelnut Granola

See??

While everyone else you know will be eating a few mouthfuls of fat-free, tasteless food that promises to transport them to weight-loss nirvana as they pound on the treadmill for hours and hours every other day, you’ll be having a chocolate-fest and doing 10 minutes of eccentric exercise once a week.

Oh yeah!  Life is good.

5.0 from 1 reviews
Chocolate Hazelnut Granola
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 8
 
Ingredients
  • 2 cups raw hazelnuts, skins removed and roughly chopped
  • 1 cup raw, slivered almonds
  • ½ cup raw sunflower seeds
  • ½ cup unsweetened flaked coconut
  • 8 TBSP whole flax seeds
  • ⅔ cup sugar-free chocolate syrup
  • 2 TBSP coconut oil, melted
  • ½ cup cocoa nibs
Instructions
  1. Mix all the nuts and seeds together in a large bowl.
  2. Add the oil and syrup and mix very well, ensuring everything is evenly coated in the oil & syrup.
  3. Spread evenly on a baking sheet in a ½" thick layer.
  4. Bake at 300F in the center of the oven (about 40 minutes) until deep golden brown, stirring and re-spreading every 10 minutes to ensure even coloring.
  5. Remove from over and allow to cool completely.
  6. Add cocoa nibs, stir well and store in an air-tight jar.

Chocolate Hazelnut Granola

 

 

*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!

Ladyp1234 - Your encouragement and enthusiasm is just what I needed. I’d been telling myself that the slip ups didn’t matter but it’s so much more reassuring to hear it from someone else. And the great thing about sane food is that I know it makesme feel better so I surprise myself by keeping going! Despite my brain getting confused with the old habits of thinking that starches and sweets will make me feel better!
Thank you

carrie - Hurrah, Lady P!! The longer you are SANE, the less your brain will try and confuse you into thinking starches and sweets make you feel better. Keep on keepin’ on – you can do it!!!

Tracy - I have asked you before about the sugar free syrup. Why would this with artificial sweetener be considered Sane? Is raw honey sane?

carrie - Hi Tracy – I responded to your last question on sugar-free syrup. Artifical sweeteners are not considered SANE, they are neutral. Honey of any kind is inSANE. The body treats honey just like sugar. Hope that helps!

allisol - I made this granola this weekend. Nice and easy! A few comments… as always. :) For one, the recipe left out when to put in the coconut. I am a smart woman so I added it in with the nuts. For two, who knew that hazelnuts were filberts? Thankfully the guy at the store knew cause I did not!

I learned that coursely crushing hazelnuts is easier w/ the food processor. I should have just done that for a few seconds. Instead I used the ziplock-bag-and-pound-with-a-glass technique. That doesn’t work so well when your husband is trying to watch football in the adjoining room.

Once the granola was finished I wanted to try some but I had already OD’d on chocolate yogurt for the day so I just had some in a bowl with almond milk, the way I used to eat granola. It was…eh. I think that wasn’t the right application.

This morning I had it with the chocolate yogurt and it was tasty tasty. It was a fantastic crunch with lots of nice flavors, it held up very well in the yogurt (no mushy granola by the end) and it was very very filling. A thumbs up, for sure.

I did notice that I was rather…tooty. I guess those whole flax seeds will do that to you? Or the nuts? It was quite the household conversation for the rest of the night last night. If you are having it for the first time I wouldn’t recommend it before a dinner party or something.

So yet another good option from Carrie. You are so very good to us!

carrie - OK Allison – I was just logging off my email and I saw your comment come in and then I had to log back into my blog because I was laughing so hard I had to say something. You kill me. Coconut is a nut so in my mind it got put in the bowl with the other nuts and seeds, but maybe that’s just me? Thank heavens for guys at the store!!! I think you owe him granola now. I chopped the filberts with a knife, but that’s probably just me too. Plus, everything is easier if you only have cats :-) I ate Salmon Burgers yesterday and was very glad I only have cats, for the same reason you won’t eat granola before a dinner party. Who knew? I AM going to bed now.

allisol - OMG did I really just post for the world to see that I didn’t know that a coconut was a nut? Really? That’s just wonderful. In my defense, all the other nut items were brown and roundish. The coconut looked like someone took a pocketknife to a bar of soap. So there was no nut resemblance. Perhaps if I had the whole coconut fresh from the tree sitting on my counter it might have dawned on me. Probably not, but perhaps.

Thanks for the warning about the salmon burgers. I’ll add it to the “not before a dinner party” list.

carrie - Next time, when you use a whole coconut, please viedo the process for us so we can learn, Allison :-)

Claudia - Hi Carrie. I feel like I am always asking you stupid questions. So, here is another one. Store in air tight jar, but at what temperature? I was thinking since it’s made up of a bunch of nuts (that can go rancid), that I should place in the freezer or at least a cool, dark cabinet? Where do you keep your finished product?

The recipe hit the spot! My 5 year old came out of his bedroom and asked, “What is that amazing smell?” Now, that is a compliment!!
Thanks again!
Claudia

carrie - Claudia – there is no such thing as a stupid question! I keep mine in the ‘fridge in summer, kitchen cupboard in the winter. IT typically doesn’t last long enough to go rancid :-) Glad your 5 year old was impressed!!!

Easter Treats to try and buy - Lisa In My Pocket - Lisa In My Pocket - […] CLICK HERE for Carrie’s recipe […]

danielle - Hi Carrie thank you for all your time and energy sharing all these amazing recipes! we are just getting sane and loving it. our goal is to eat whole, nutritous dense foods. do you have any alternatives to the sugar free chocolate syrup?

Stefanie - Whatever is a cocoa “Nib”?

carrie - Hi Stefanie! Cocoa nibs are cocoa beans that have been crushed into small pieces.

Jon - Hi, do you have a brand of sugar-free chocolate syrup and coconut oil so i can look and see if i find something close to it in Norway? This just looks to good to be untryed. :) great site. Thanks for sharing.

What are those strange ingredients and where do I get them?

Hello!

This is going to be a strange post.  There will be no recipe.  There will be no food pictures.  There won’t even be much information.  However, given the vast number of emails, posts and comments I get asking me for the answers that I am going to give here, I have a suspicion that a lot of you will find it totally useful.  I’m keeping my fingers crossed.

There’s a few ingredients in my recipes that you may not be familiar with.  They make going *SANE easier, and in the case of baked goods especially, they making going *SANE possible.  So we love them.  There aren’t many, and I try very hard to minimize the number of new things you need to stock your pantry with to enjoy a SANE lifestyle; but there’s a few things we need to bridge the gap.  So here’s the brands I use and where to get them.  These apply mainly to the US, so apologies to our overseas SSoS’ers – I hope this post will at least give you a start.  I am also hoping that our friends from around the globe will let me know where they get their supplies so that I can add that information here.

Note: using these links to make your purchases *may* result in me receiving a small commission (with no additional cost to you), which will help enormously in being able to maintain this site and create new recipes for you.  The costs of running this site and developing recipes come entirely out of my own pocket.  The purpose of this site has never been – and never will be – to make money, however, I would hugely appreciate your support by using these links, if you feel so inclined. 

 

Almond Flour / Ground Almonds / Blanched Almond Meal (white)

Almond Flour is almonds that are ground after the skins have been removed, and they are creamy-white in color.  Almonds with the skins removed are also called Blanched Almonds.  I use almond flour (ground almonds, blanched almond flour) a lot in baked goods.  Almond flour is not regularly available in most grocery stores in the US, although it is sold in all supermarkets as ground almonds and / or blanched almond meal in the UK and Australia.  Because it is not easy to find in regular stores in the US, and because I get through huge quantities as I develop and test new recipes for you, I buy it online and in bulk because it’s a lot cheaper per pound that way.  I store it in the freezer.  The brand I use is Honeyville, because it is the best there is in the US.  I buy the 25lb box, but it is also available in smaller quantities.  You can also purchase almond flour in several stores that have the bulk-buy bins – PCC, Whole Foods, etc.  Some grocery stores who sell Bob’s Red Mill products stock Bob’s Red Mill almond flour/meal.

Almond Meal / Natural (or Raw) Almond Flour (speckled brown and white)

Almond Meal is almonds that are ground with the skins still on, and they are speckled white and brown in color.  You cannot swap these in recipes that call for almond flour as the skins have a material effect on the result, so make sure you use the kind that a recipe states.  Almond meal is readily available online.  In the US you can buy it at Trader Joe’s and many regular grocery stores, especially those with bulk bins.  You may also find it called Natural or Raw Almond Flour.

Avocado Oil

Avocado oil is a great oil for cooking because it is extremely stable when heated and can withstand very high temperatures.  It is full of omega-3 fatty acids and has a very light flavor, so whatever you use it with not be altered by the taste of the oil.  It is readily available online.

Chia Seeds

Chia seeds are readily available online, and increasingly available in regular grocery stores.  Trader Joe’s, PCC, Whole Foods, and most stores that have bulk bins have them.  I bought an insane (ha, ha!) amount a few years back – before I met Jonathan – and am still chomping my way through those.  I will update this with where I buy then now when I re-stock.  In the meantime, black or white, chia seeds are all-awesome.  Don’t worry about the tiny nutritional differences between the two.

Cocoa Powder / Cacao

Cocoa Powder is roasted cocoa beans, with much of the cocoa butter removed, ground into a powder – not to be confused with hot chocolate mix or sweetened cocoa powder.  Because I am a chocolate snob and a pastry chef I use Valrhona cocoa powder – it is the best in the world – and I buy it online in bulk because it is a lot cheaper that way.  Other brands of cocoa powder are readily available online.  You can also find cocoa powder in most regular grocery stores.  Just be careful to check the label and only buy unsweetened.

Cocoa Nibs

Cocoa nibs are smashed up roasted cocoa beans.  If you just finished reading about cocoa powder above, it will not surprise you in the least to know that I use Valrhona cocoa nibs and I buy them online and in bulk because it’s cheaper that way.  Other brands of cocoa nibs are readily available online.  In the US you can find cocoa nibs at Trader Joe’s, PCC, and Whole Foods, and increasingly in the “natural” or “health food” sections of regular grocery stores.  Make sure they contain nothing but cocoa beans.

Coconut Milk – THICK / Coconut Cream / Cream of Coconut

Thick Coconut Milk aka Coconut Cream or Cream of Coconut is coconut meat made into a thick, creamy paste.  It gets tricky because coconut milk and coconut cream seem to have a huge variety of meanings to different people.  When I include “thick coconut milk” in a recipe I am referring to the coconut milk that comes in a can and is extremely thick, and it is unsweetened.  If you open the can without shaking it, you have an almost solid white mass with some clear “water” on the top.  You can find other brands in regular grocery stores, and also in specialty stores such as Asian and Indian.  I use Thai Kitchen brand.

Coconut Milk – THIN

When I use “thin coconut milk” in a recipe I am referring to the coconut milk that comes in a carton and is exactly like cows milk in color and thickness.  Coconut Milk is the #1 cows milk alternative.  I use Trader Joe’s brand, but most supermarkets have other brands.  Always make sure it is unsweetened.

Coconut Oil

Coconut oil is the #1 oil for cooking.  It is very stable when heated and does not taste of coconut, although you will doubt that until you’ve tried it because it smells heavily of coconut.  Coconut oil is packed with MCTs (medium-chain triglycerides) which are highly beneficial to our bodies.  It is readily available online.  I use Trader Joe’s brand – it is cheaper in-store if you have one close to you.  You can also buy coconut oil in Costco, and most grocery stores.  Check the cooking oil section, or the natural food section.

Coconut Oil Spray

Coconut Oil Spray is used to grease baking trays and dishes for baking.  It is readily available online.  I use Spectrum brand.  You can also buy this is regular grocery stores and you will find it along with the other baking oil sprays.

Egg Whites – powdered

Absolutely the easiest and cheapest way to get egg whites is to use them in powdered form.  I use Honeyville brand, and they are readily available online.  Reconstituted they work exactly like regular egg whites  – they even make great meringue – except you don’t have to crack them and separate them, and you don’t get left with a whole pile of egg yolks with nothing to do with them!

Glucomannan Powder

Glucomannan Powder or Konjac Flour is a fiber made from Konjac Root and it is my go-to thickener instead of corn starch (cornflour) or wheat flour in sauces and gravies.  It is readily available online.  I use Now Foods brand which you can also get at stores in the US like Super Supplements.  You use much less glucomannan than you would use corn starch or flour, so a little goes a very long way.

Guar Gum

Guar Gum is an emulsifier and thickener.  It is readily available online.  I use Bob’s Red Mill brand.  In the US you can find it in most stores that carry Bob’s Red Mill products – PCC, Whole Foods, Safeway, IGA, etc.  It is not cheap, but you use tiny amounts in recipes so it will last you a long, long time.  Store in an air-tight jar.

Hemp Milk

Hemp milk is cows milk alternative made from hemp seed.  It has a slightly thicker texture and a few caramel-y undertones.  I use this in dessert and other sweet recipes rather than savory dishes.  I use this mainly for various flavors of ice cream.  It is readily available online.  In the US it is increasingly available in grocery stores.  In Seattle I buy it at PCC.

Konjac Flour

See Glucomannan Powder (above).

Sugar-free Syrups

By sugar-free syrups I am referring to the clear syrups sold primarily to flavor coffee and other beverages.  These are readily available online.  I use Torani brand.  In the US you can buy them at Starbucks and many grocery stores such as Safeway, Fred Meyers, IGA,etc.

Whey Protein Powder

Whey Protein is one of the best sources of protein, and it is extremely useful in increasing our protein intake.  Beware – protein powders are a minefield.  Most of them are not SANE and not particularly healthy.  Luckily, Jonathan has done all the leg work for us here.  We use Optimum Nutrition brand 100% Whey Gold Standard.  It comes in a variety of flavors and sizes.  I only use vanilla in my recipes so you don’t feel like you need to buy every flavor they make!  You can purchase this at Super Supplement stores, but it is usually cheaper online.  I buy it in 10lb bags to further reduce the per pound cost.

Xanthan Gum

Xanthan Gum is a thickener and stabilizer.  It is readily available online.  I use Bob’s Red Mill brand.  In the US you can find it in most stores that carry Bob’s Red Mill products – PCC, Whole Foods, Safeway, IGA, etc.  It is not cheap, but you use tiny amounts in recipes so it will last you a long, long time.  Store in an air-tight jar.

Xylitol

Xylitol is a natural sweetener to replace sugar.  It is readily available online.  I use Xyla brand.  I buy it in bulk because I get through so much of it in recipe development that it is a lot cheaper per pound that way.  Make sure that you get xylitol that is made from birch bark and not corn.  In stores I have seen Xyla in PCC.  NOTE: Like chocolate, xylitol is harmful to dogs, so please be sure to keep any xylitol-containing goodies away from them!

 

Friends overseas – please weigh in with info on where to find these things in your country if you are able – it would be hugely helpful to your fellow countrymen who may be struggling.

And…since I’ve been SANE for a while now, everything in my kitchen feels normal.  What did I forget? 

 

*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!

gabi - Hey Carrie! I was just thinking about emailing you to ask about all this info you just shared :) Visionary !!!!! :) Would you mind adding COCOA to the list? Thanks a lot! and have a SANE week :)

carrie - Will do, Gabi!

Leslie - Carrie – love your posts and recipes, thanks so much for developing and sharing! Please remind your readers that xylitol is EXTREMELY poisonous to dogs. Even a very small amount can quickly cause liver damage and other issues. Not a good thing if you have a counter-surfer like me. Not that I want to share my SANE goodies!

Jennifer H - Awesome list, Carrie. So helpful. Thank you!

carrie - Just sorry it took so long, Jennifer!

carrie - Counter-surfer – love that! I will add a note. THANK YOU!

Janknitz - The term “coconut cream” can be so confusing! Let’s Do Organic (brand name) sells boxes of “coconut cream” which are solid blocks at room temperature. Other companies sell the same stuff (for a lot more money) in jars as “coconut butter”. But you can mix some of the coconut cream/coconut butter with warm water, and get a creamy consistency that the company recommends using in recipes like curry.

I make your hot chocolate with LDO’s coconut cream now. When I soften the block, I pour the coconut cream/butter into ice cube molds for easier use. The cubes (mine are fish-shaped!) stay solid at room temperature (at least this winter they are!) and I can just grab a fish and drop it in with my cocoa and sweetener for almost instant SANE hot chocolate.

I consider the canned stuff you call coconut cream as coconut milk–but the solid part of that can full is the coconut cream you refer to. The coconut milk sold in paper cartons and steri-packs usually has a lot of additives, so it’s to be used with caution.

carrie - Janknitz – yes! So confusing! Trader Joe’s cartonned milk is good, and cheap, so it is what I use. All other brands you need to read the labels first to be sure of what you’re getting. Wish coconut products weren’t so complicated by the manufacturers!

Lorriew - What a brilliant idea to post this, your a mind reader :-)
Thank you Carrie Brown

Meghann - Thank you Carrie.
One you didn’t mention was psyllium husks (sp?). If your goal is to make broccoli soup the same gloppy consistency of mayonnaise, then this soluble fibre is your ticket home. Ooops.

Nancy - Hey Carrie,

Totally down with the Valrhona chocolate!!!!! If one is going to indulge in your fabulous cookies they need to use great chocolate.

A Trader Joe’s is coming to my town soon and I’m so looking forward to it.

Because some of these ingredients are pricey I am happy Costco has extra virgin coconut oil in a 2 qt container, unsweetened coconut milk and flaxmeal. Love the idea of getting the bulk almond flour but do you think it needs to be frozen/refrigerated if one isn’t baking on the scale you do?

I can’t find the bulk size of Xyla on the website.

Do you know if there is much difference between the vanilla ice cream and french vanilla creme ON Whey powders? I wish they just had one called vanilla.

Finally, I would love to know more about using chia seeds. As if you didn’t have enough to do!

P.S. Yummy lunch featuring your lasagna, might have to have it for dinner too.

Tara - Thanks for this list Carrie! Very helpful!

I can’t remember where I read it, but I thought Jonathan was fairly adamant that we get non-dutch-processed cocoa (looks like Valrhona is dutched). Has he softened on this issue, or are the flavors of Valrhona just worth it?

NANCY… You can get Xyla in bulk here: http://www.naturalsweetenerstore.com/ (Carrie recommended this site in a blog post a while ago)

carrie - Tara – Jonathan has not softened – there’s a few things we differ slightly on and cocoa powder is one of them. I will write you a full answer on our differing views as soon as I can. I use Valrhona for flavor, consistency and usability :-)

carrie - Hi Nancy – you will LOVE Trader Joe’s! So much great, cheap goodness coming your way. I freeze my almond flour / almond mean even though I use it so much. Frozen is best for nuts. I would say there is an undiscernable difference between the two ON vanilla whey powders. I have no idea why they do two! I will add chia to the post – thanks for the reminder :-) I admit, I love my lasagna too.

carrie - Hi Meghann (I have not forgotten your email!) – I have not used psyllium husks in any recipes, so have not included here. If that changes, I will add for sure.

carrie - You’re funny, Lorrie Walter :-)

Ellen - Thank you Carrie – I especially like the info on syrups – after my chocolate syrup debacle! I feel a shopping spree coming on! You’re awesome. :)

carrie - Ellen – your syrup mishap inspired me to get this up ASAP. Hope it helps!

Claire Lucas - Hi Carrie,

Well I’m in the UK, and have to get my products from a variety of sources!! I use Holland and Barrett for xylitol (called Total Sweet), chai seeds and cocoa nibs. Cocoa I get from the supermarket, but as you say, you have to check the labels. The only one I have found so far has been Green and Blacks, which you can’t always buy. I also buy xanthum gum at the supermarket in the ‘free from’ aisle. Coconut cream is readily available in the supermarket, as is coconut cream and coconut oil.

As for sugar free syrups and guar gum – please help me UK readers/listeners as I can’t find where to get these from!!

Whey protein – I’ve used Maximuscle up to now, but with the advice above I can get the Optimum Nutrition on subscription from Amazon so will be doing that as soon as my stocks run out – which won’t be long as I eat green smoothies at least once per day!!

Thanks again Carrie, you’re amazing!!!

carrie - Claire – HUGE thanks for the info on the UK!! There is a brand of sugar-free syrups on Amazon UK called Sweetbird – check those out! Guar gum is also available on Amazon UK, just do a search for it and several brands pop up. Looks like you’re an Amazon shopper, so that would be the easiest route until someone helps us with a retail location. Hope that helps!

sarah - For those in Australia, I will add my 2 cents! I buy a lot of these things from iHerb.com. They ship to Australia for $4 to $6, provided the package is less than 4 lbs. And even with that shipping, things are about 1/2 the price that they are in Australia (which is the most expensive place I’ve ever lived!).

As for cacao nibs, you can buy those from lots of health food stores and from iHerb, or you can get them from an online retailer like 2brothersfoods.com (they call them cocoa nibs). 2brothers has thinks like almond meal, coconut flour, chia seeds, flaxseeds, nuts, etc. as well.

For whey, I highly recommend Professional Whey (professionalwhey.com.au), as there are now customs restrictions on bringing whey in the country. Professional whey is an Australian company that sells Australian, New Zealand, and US Whey. All are unsweetened and unflavoured 100% whey. You can buy flavouring packets which are completely pure. I love the vanilla powder which is just pure vanilla bean powder. I use it in baking as well. They also sell stevia there, though I haven’t tried that brand and stevia can vary widely by source. Oh, and they have chia seeds!

For Xylitol, there’s Naturally Sweet brand. You can find out where it’s sold near you here: http://www.naturallysweet.com.au/.

Xanthan and guar gums are a bit tricky. I usually have to buy them at the local health food shop, but I have found them in the health food aisle of Coles and Woolies every now and again. You can also buy chia seeds at Coles and Woolies, but the price is a complete rip off and I wouldn’t recommend it.

Nancy - Forgot to mention, my local World Market/Cost Plus has a big selection of the sugar-free Torani syrups. I paid as much for a big bottle there as a small one cost elsewhere.

carrie - Love that, Nancy!

carrie - Sarah – HUGE thanks for this info! Fantastic about iHerb – plus you can get guar and xanthan gums there too if anyone is having issues finding it in a retail store. You are right on Stevia – so many different brands and they are NOT all the same – manufacturers can be very tricky :-( Huge appreciation for you taking the time to share this info – THANK YOU!

Ladyp1234 - This is fantastic, will save hours of searching the Internet.
i had been going to ask you which flavoured whey you use because I can really taste the sweetener in the 100% gold standard optimum nutrition, particularly in your yogurt recipe and in Jonathan’s fudge brownie. :-((((! I thought I’d read somewhere that you didn’t like the taste of sweeteners other than xylitol so I’m surprised that’s the one you use.
Btw my order of xylitol arrived today so I can make more almond cookies, hooray!!
Is garbanzo flour the same as chickpea flour?
Thank you.

Ann - Hi Carrie,
I just wanted to tell you that I made your nutty cereal this morning, and it was delicious! I miss oatmeal, but your creation helped to fill that void for me. Also, I just made your sour cream and chive biscuits this afternoon and I am in love… Everything I have made from your website thus far is so tasty (“rice pudding”, ridiculously amazing chocolate cookies, chocolate pudding). I really, really appreciate all of your hard work. Sometimes I fall off the bandwagon and eat some ice cream, but your recipes help me to be more sane by giving me healthy options on the old insane favorites. 1000 thank you’s!

carrie - Ladyp – I use this brand because Jonathan said so ;-) Yes garbanzo is also known as chick pea. HURRAH for Almond Cookies!!!

carrie - Ann – I love that you love the Nutty Cereal! It totally fills the porridge void for me too :-) And I do love those biscuits too!!! THANK YOU for your kind words. DOn’t worry too much about the ice cream. Enjoy a dish and then go back to the SANE stuff – you’ll be fine!! I am working on SANE ice cream by the way.

Sharlene - This is exactly the info I needed! Thank you so much!!!

carrie - Thanks, Sharlene!!

Chad - Hi Carrie — I noticed that that particular brand of whey protein is sweetened with Acesulfame Potassium (ace-K): not a good artificial sweetener. My preferred brand is Jay Robb: it’s sweetened with stevia and uses non-soy lecithin.

Thanks for the list! We use everything except the gums — off to shop for those now….

Nancy - Was at Costco yesterday and discovered they are demo-ing (not sure how to spell that) chia seeds. I recently learned that all those product samples one sees at Costco are run by an independent company. Regional Costco’s evaluate sales of these demos to decide what to carry.

Anyway, I bought a bag. Looks like it’s a mixture of white and black seeds and I think it will last a long time :)

carrie - Go, Nancy! My chia seed porridge remains one of my favorite things to eat!

carrie - Hi Chad – thanks for swinging by! I trust that JB has great reasons to use the ON whey that he does – I just cannot remember what those reasons are :-( I’ll get a reminder next time we’re in the studio recording.

Ann - Thanks very much for the info. Tried buying “gum gar” in the grocery last week. Got a funny look from the manager. Now, I’ll buy ghar gum online. No funny looks — and what I need. Ha! :0)

carrie - Glad you found it, Ann! Have fun making yummy SANE stuff now :-)

What’s in my cupboards? » Carrie Brown | Marmalade and Mileposts - […] What are those strange ingredients and where do I get them? […]

Nancy - Hey Carrie,

Had to pop on and say I bought a 5 lb bag of Xyla. I still have a little bit left in the bag of Truvia so I was able to taste them side by side. WHAT a difference! Truvia – yuk, Xyla – YES. (Although bummer because I can get Truvia at Costco for a lot less.)

carrie - NANCY – HURRAH!!!! Truvia is NASTY!!! You’ll never look back.

Jessica - Hi,

I just found your site, it is amazing !
I live in Ireland and I was wondering where you buy your Shirataki noodles… I can;t find them anywhere here and I don;t feel like paying 10 euro for 2 small bags :(

Thanks for your help!

Britton... - Carrie,

Simply awesome info!

Thanks so much for your diligent work.

Cheers!

carrie - You are so welcome, Britton!

Toya Ann Brown - Hi Carrie, BTW your FUNNEEEEE!

Now on to my question.

How do you decide whether you are using Xantham Gum or Guar Gum. With Xantham being a corn derivative and guar gum being a Bean derivative?

Just wondering….It seems to me that the Guar gum would be a better choice because of the fiber.

Your thoughts

carrie - Hi Toya! Guar gum works best in cold applications and xanthan gum works best in hot. The amount you consume per serving is miniscule, so please don’t worry about it from the perspective of more fiber, or the corn / bean thing. Hope that helps! I am glad I make you laugh :-)

Gilly - Can you advise me , in UK the 100 % gold standard whey Vanilla contains sucralose is this a problem? the ingrediants can be found at the link below it doesn’t seem to be the same as the USA version. Other varieties if you research well are sweetened with fructose! it’s a mine field. are there any unsweetened ones you have heard of?

http://www.onacademy.co.uk/media/catalog/product/cache/1/nutritional_information/9df78eab33525d08d6e5fb8d27136e95/w/h/whey-nutri-facts.jpg

carrie - Gilly – I am so sorry I missed your question – apologies!! Sucralose is probably the best you are going to get in terms of artifical sweeteners, and I expect the amount is so small it’s not worth worrying about. This is what I would use if I were in the UK. Hope that helps!

Fiona - Hello from glorious Devon, uk!! Thanks for all your great work, Carrie. I need to ask, ON protein powder is your recommended choice, but has Acesulfame K. Is this not a bad sweetener? Would it be better to use another brand? Or is there a reason it’s ok? Is Acesulfame K actually an ok sweetener? Thanks for helping me in my confusion!! X

carrie - Hello, delicious Devon! Whey protein powders are so tricky, and you have to do the best you can. This is what JB and I use. It is not perfect. More important is the quality of the whey protein and the lack of sugars in it, and the reasonable price. The amount of AceK you would consume with one serving is tiny. I am not sure if that answered your question, but I hope it helps!

julie - Hi Carrie – I struck out on konjac powder today locally in bellevue/redmond. I tried super supplements and whole foods but no luck (and they thought I was crazy at both). Is there a substitute for it that I can use in the lasagna soup for tonight? Thanks!!

carrie - Oh those silly people at SS! That’s where I got my first bottle from :-) I will email you directly. For future reference, Konjac is most easily obtained from Amazon: http://www.amazon.com/gp/product/B005F9W9JQ/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B005F9W9JQ&linkCode=as2&tag=foodifootn-20

Rod & Kathy: “We’re Not Dieting, We’re Eating Healthy!” » Carrie Brown | Living a SANE Life - […] lived with the kitchen counters amassed high with all sorts of bags that had strange ingredients in them such as Chia Seeds, Guar Gum, Ground Flax, and Xylitol. Whenever we wanted to cook […]

SANE “Sugar” Cookies » Carrie Brown | Living a SANE Life - […] Questions on ingredients? Check out this info. […]

Rose - Today I rec’d my very first 15 lbs bag of almond flour. Holy cow, didn’t realize all that flour came in one ginormous bag! How does everyone store this massive amount of flour…?

Flourless Mandarin Cake - Run Mum - […] *Almond Flour and Almond Meal are NOT the same.  Please go here or here or here to learn more.  You can use almond meal in this recipe, but the texture may not be the same. ** […]

carrie - Hi Rose – I buy mine in 25lb boxes :-) I keep it in the freezer. Hope that helps!

Rose - So… I don’t need to worry about storage so much as purchasing another freezer. Got it! (*lol*)

Brian Milby - I’ve found unflavored whey on Amazon (ingredient list is just whey and soy lecithin <1%). Is there a quick conversion for recipes that use the vanilla flavored (or chocolate)? I know that those will have something for the vanilla flavor and some sweetener. I would imagine that it would not change the way the recipe goes together too much, but may impact the taste slightly. Thoughts?
PS Thanks for the ingredient guide!

carrie - Hi Brian – it depends on the recipe. I don’t have a quick conversion because I have not tested any other whey than the Optimum Nutrition one that I use and I don’t want to lead you astray telling you something that doesn’t actually work in real life. The taste WILL be impacted and you will have to tweak accordingly. Sorry I can’t be more specifically helpful until I try other whey powders.

Jyoti - Hi Carrie,

I am trying to go SANE but I keep getting confused.

I am a vegetarian and I hate the smell of Chocolate and coconut oil. So that eliminates a lot of your cookies(coconut oil), a lot of your main dishes(omnivore oriented) and a lot of the other drinks( containing chocolate). :(

We eat lots of non starchy vegetables and I prefer cooking from scratch, so that is not an issue.

I have a few question for you…

1. What’s good substitute for Coconut oil, coconut spray?
Coconut and coconut milk are fine as they do not smell of the oil. I don’t like the smell of oil.

2. I have read somewhere of the Xylitol making process, and how and why it is harmful to dogs and little kids. It sounded like the most insane( highly processed) substance to consume. Yet you use it extensively. Why? Is there an alternate way?

3. Why are lentils not sane? … Moong beans, Garbanzo beans, Kidney beans, … why are these not sane?

4. Could you post a comprehensive list of all sane ingredients in one of your blog posts. That would make it easier as we can refer to it and prepare our own recipes.

5. Also, if I could have a list of protein sources, vegetarian ones, listing how much protein they provide per unit( a spoon or a cup full) it would be helpful.
In fact, even in your recipes, If you could let us know, that how many cups of any dish would give me the required 30gm of protein, it would be easier for me to balance it with any other dish. As they are, none of the dishes actually tell us how much nutrition they provide or how much to be consumed. Each of us has a different appetite… but I’d love to know how much gives how much nutrition.

6. What about oats? Are they sane? I did not see too many oat-ty recipes.

I’d understand if you were not able to answer all my questions and clear all my doubts, but would definitely appreciate it if you did. :)

Warms Regards,
Jyoti

Patmick - I clicked your link for hemp milk and it brought up Amazon at $77 a quart! Sometimes Amazon does that. Vitacost has it for around $4.00 :)

Sally - Carrie, thanks so much for the list. I’m just getting started on this program and the list really helps. Can you do one on flours? Which ones can be substituted for all purpose in recipes. I have seen quinoa flour in the store and wonder about it’s use. Almond flour is very expensive here, and I thought I may be able to grind some quinoa into flour to save $ and use 1/2 quinoa and 1/2 almond flours in recipes.

Ellen - Carrie – Thanks so much for this info! In recipes that call for coconut milk, it is not always clear if you mean the coconut beverage that comes in boxes or the canned kind that I would use to make Thai food. Also, my son is allergic to tree nuts, so wouldn’t use almond flour (even if he’s not eating it). Is there another option you recommend for your baked good recipes? And I’m seconding the request that someone made above for the recipes to list the number of protein grams as well as vegetable servings in the recipe. Thanks!

Ellen - Update – I reread the descriptions up top and that cleared up my coconut milk confusion. (at least for now!) But still looking for substitute for almond flour in baking.

Kendra - Carrie,
Hi!! I’m loving the smoothies and trying to stock my fridge and pantry to be all SANE. My issue is with Kale and Avacado. I cannot , and I have tried several times, stand the taste or smell of either of these ingredients!! Can I sub spinach for Kale and what can I use instead of Avacado?
Thanks! Kendra

carrie - Hi Kendra – sub out spinach for the kale and some thick coconut milk (comes in a can) for the avocado. Hope that helps!

Pam - HI Carrie – I’ve been, finally, devouring your website for recipe ideas etc etc etc – I’ve gotten most of the “unusual” ingredients listed on this post but some of your earlier recipes call for garbanzo bean flour – is there anything I can use as an alternative for that?? I sometimes get all excited to make a new recipe only to discover I am missing something then I never get back to it…

carrie - Pam – I now use konjac flour exclusively for thickening instead of garbanzo bean flour. I will be updating all the earlier recipes with konjac flour very soon. Hope that helps!

Siobhain - I am sooooo glad you posted that information about xylitol. my dog ate a VERY large amount and nearly died. i don’t think i could have it in my house again!

carrie - Siobhain – glad it was “nearly”.

Sharvo - Hi Carrie & all,
Made the Lasagna Soup from the book … ate it for 4 consecutive lunches … face broke out in a rash. I’m pretty sure it was the Guar Gum (have taken konjac in other forms before like PGX, etc, w/o problems … there were no other changes to face hygiene, etc.).

(1) Do you have a recommendation to substitute?
(2) Do you / Bailor have opinions on addition of gums/thickeners reducing the bioavailibility of nutrients?

PS congrats on your reduced appetite.

carrie - Sharvo – sorry to hear about your rash :-( You could just leave it out, or add another 1/2 tsp. konjac to keep it thick. Konjac doesn’t have the same emulsification properties, but I am sure you won’t mind that in favor of no rash! I have not read anything to suggest that gums reduce availability of nutrients. JB did mention once the specific health benefits of guar gum but I can’t for the life of me remember where to point you for that info :-(

Turkey Tarragon Baked Eggs

Thanksgiving came and went.  Christmas came and went.  Along with several million turkeys.  It’s always been a mystery to me whether to post turkey recipes around the holidays so that people have new ideas for using up all that leftover bird, or whether the sight of yet another turkey recipe makes people’s eyes glaze over.  I will happily eat turkey any time of the year.  I’d eat it every day and still be smiling.  I think turkey is awesome.  I especially love roast turkey, although I rarely leave Trader Joe’s without a pile of packets of deli turkey nestled into my brown paper sacks.

For the last many years I’ve been in England over Thanksgiving, and on some epic road-trip over Christmas, so being home for both holidays this year had me completely discombobulated.  I rather think I’d forgotten what to do.  So this year I didn’t roast a whole turkey for Thanksgiving or for Christmas; but I did buy some fresh turkey breast and roasted that.  It was delicious, although somehow it just isn’t quite the same as slicing thick, juicy meat off a 16lb bird that’s been wallowing in the oven while making the entire house smell divine.  No big bird also meant my supply of turkey meat was extremely small, so I was going to make sure I used those leftovers very wisely.

Ever since my recent foray back into the world of Baked Eggs – that my mother started all those years ago when I was a nipper – I’ve eaten a variation almost every weekend.  A tweak here, a substitution there, a dash of this, a sprinkling of that – just to keep my mind and mouth captivated.  Jonathan would want us to eat the Smoked Salmon version all the time, for the oodles of salmony goodness contained therein, but I like to mix it up.

Turkey Tarragon Baked Eggs

Tender turkey, a splash of cream and a couple of eggs seemed like it would make a pretty decent breakfast, and although turkey and eggs somehow don’t spring to mind as an obvious combination, the tarragon totally tied it all together.  I will, for sure, be making these every time I have some roast turkey breast languishing in my ‘fridge.

You could serve these up with any number of vegetably sides – think steamed asparagus, broiled (grilled) tomatoes, wilted spinach – but barely-sauteed mushrooms are always near the top of my list of things that make weekend mornings special.  And if you really want to blow your taste buds away, add a couple of these on the side.

You will never want to go back to eating inSANEly again.

Turkey Tarragon Baked Eggs
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 2
 
Ingredients
  • Coconut oil spray
  • 4 TBSP heavy cream
  • 4 oz / 110g chopped cooked turkey (or deli turkey)
  • 2 tsp fresh tarragon, chopped
  • 4 eggs
  • Black pepper
  • 8 oz. / 225g mushrooms, sliced
Instructions
  1. Spray 2 ramekin dishes with coconut oil and place dishes in a baking pan with water half way up side of ramekins.
  2. Put 2 tbsp cream in bottom of each dish.
  3. Place turkey on bottom of dish.
  4. Bake for 5 minutes at 350 F.
  5. Carefully pull oven shelf out half way.
  6. Sprinkle tarragon over the turkey.
  7. Crack 2 eggs into each dish.
  8. Season with ground pepper.
  9. Carefully push oven shelf back.
  10. Bake for 12 - 15 minutes at 350 F until eggs are just cooked.
  11. During the last 4 minutes while the eggs are cooking, gently saute the sliced mushrooms until just starting to color.
  12. Serve mushrooms alongside the dishes of eggs.

Turkey Tarragon Baked Eggs

*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!

Broccoli and Red Pepper Quiche Cups

I realize that the holidays are over, and it would have been much better all round if I had posted this party-in-a-muffin-cup recipe a month ago, but you know what they say – better late than never.  And just think – now everyone around you is swilling down Slimfast and choking back fat-free 100-calorie snack packs while you get to eat party food.  Every. Single. Day.  HURRAH!

Broccoli and Red Pepper Quiche Cups

The original *SANE Quiche Cups were a huge hit, so it seemed only right to expand the repertoire of this perfect lunch and snack food.  The inaugural version was required to include two of my favorite veggies – leeks and mushrooms – but once I’d got that out of my system I was free to branch out into the vegetable kingdom with abandon.  I also changed the base up to include more protein in the form of Greek yogurt.

Eat them on their own.  Eat them alongside a big, fat salad.  Eat them with a veggie stir-fry.  Eat them hot straight out of the oven, or cold the next day.  Make a big batch on Sunday and have them ready to go in the ‘fridge for the week.  Eat them as a snack when you get the munchies.  Eat them hot for breakfast with some bacon.

Just eat them.  You’ll love ‘em.

5.0 from 1 reviews
Broccoli and Red Pepper Quiche Cups
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
Ingredients
  • 3 oz / 85g red pepper, finely chopped
  • 4 oz / 110g broccoli, finely chopped
  • 2 oz / 55g sharp cheddar cheese, grated
  • 11 eggs
  • ¼ cup 2% greek yogurt (Non-fat yogurt will not work!!)
  • 1 tsp dried parsley
  • sea salt and pepper
Instructions
  1. Place 12 silicone cups in a muffin pan.
  2. In a bowl, mix red pepper, broccoli and cheese well.
  3. Divide vegetable and cheese mix evenly between the 12 silicone cups.
  4. Place eggs, parsley, pepper and Greek yogurt in a bowl and whisk well.
  5. Pour egg mixture into a jug and carefully fill each silicone cup almost full.
  6. Carefully place muffin pan into the center of the oven, pre-heated to 375 degrees F.
  7. Bake 30 minutes until risen, puffy and golden brown. They will rise well above the cups. They are ready when a skewer comes out cleanly.
  8. Remove from oven and carefully tip each quiche out of the cups.

Broccoli and Red Pepper Quiche Cups

 

 

*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!

Tanya - Hey Carrie,

I just wanted to let you know that I tried this recipe for the first time just now (couldn’t before as I can’t get greek yoghurt where I live, so I made my own)…. it is DEVINE!!!!! Thank you so much for your efforts to provide us with such delicious recipes :-)

carrie - THANK YOU, Tanya!! So happy that you loved them.

Kelly - Hey!!
Those are amaaazing! Mine lacked of cheese a little cause i didn’t have enough at home but they were still great!

You’re really making this sane lifestyle so much easier :)
Thznk youuu :) can’t wait for more recipes !