We Need To Talk

Being Valentine’s Day I thought it only fitting that we dive under the covers together, because I think it’s high time we got a little more intimate.  We’ve been hanging out for a while now – and we need to talk.

We need to talk about emotions.  And chicken.  Kentucky Fried Chicken to be precise.

It’s true.  I do *love* KFCLOVE it.  I suspect that I am not alone in this unrequited love.   I am also not too proud to declare that love far & wide.  I suspect that I am rather more alone in that endeavour – especially since I have this healthy-eating blog thing goin’ on, and a podcast listened to all over the world by hundreds of thousands of people where I extol the virtues of eating smarter.  I am not supposed to even mention the name KFC, let alone write about it – or heaven forbid – EAT IT.

But the truth is – even the sight of the bucket makes my heart beat just a little bit faster.  So before I receive an inbox full of flame mail about how I could possibly call myself the Queen of *SANEity and then write an entire post proclaiming the utter yumminess of Kentucky Fried Chicken, hear me out.

Just like you, I am human.  And just like you, I have emotions.  And sometimes, just like yours, those emotions are more powerful than anything else that’s going on.  I know this about you because Jonathan and I receive tons of pleas to talk about emotional eating.  It seems that emotional eating is sometimes all that is standing between us and *SANEity.  I want you to know – I get it.  Truly, deeply get it.  I also want you to know that emotions are like waves – we can’t stop them from coming, but we can choose which ones to surf.  And every once in a while I choose to surf the KFC wave – because sometimes we need to let our emotions have their moment in the spotlight in order to stop them incessantly demanding attention in increasingly unhealthy ways.

So what is it about Kentucky Fried Chicken that makes me drool?  Nothing.  Why does KFC have the ability to make me do inSANE things?  It doesn’t.  It’s absolutely nothing to do with the chicken.  It’s all about the emotions, Baby.

Carrie Brown  |  KFC

It all began several years ago – ok, a long time ago – before I was even a teenager.  Every other Saturday my family would make the hour-and-a-quarter long drive up to London to my grandparents house to spend the afternoon and have tea with them.  In those days the term “tea” in this context meant a meal consisting  of sandwiches or bread and butter with jam, maybe some cheese and cold meat, and then a piece of cake, all served with a pot of tea.  This was either the last meal of the day or a light meal served between lunch and dinner.  For our family it was the last meal of the day.

We usually left our grandparents around 8 pm to head home, and one {entirely} memorable night my father did something quite extraordinary & totally out of character.  Driving down the road he suddenly pulled over and stopped outside a Kentucky Fried Chicken store.  He turned to our mother and said “Let’s have chicken and chips.”  My brother and I sat in stunned silence in the back seat wondering what on earth our mother’s response would be, and if, in fact, the world would ever be the same again.  To our utter astonishment she simply agreed.  They left us in the car while they went into the store to get 4 boxes of chicken and chips.  {Bro – chime in anytime you want.}

To appreciate this tale, you have to understand the utter enormity of what was taking place.  We had a whole slug of unwritten codes of conduct in our family, some of which included:

1. You NEVER eat in public unless you are at a restaurant, sat at a table, using a knife and fork.

2. You NEVER have extra meals outside of the 3 structured, regular-as-clockwork meals that your mother prepares.

3. You NEVER eat fast food, junk food or pretty much anything that isn’t made from scratch by your mother.

4. You NEVER do anything random or unplanned, reckless or spontaneous.

5. You NEVER spend money on anything that is not a necessity (unless it is Christmas).

6. You NEVER do anything just because it is fun or enjoyable.

This was a family who only ate sweets (candy) for one week a year – from Christmas to New Year.  A family who only drank fizzy drinks (soda, pop) that same week; who only had crisps (chips), chocolate biscuits (cookies), and chocolate that same one week of the year.  The same family who ate ice cream maybe twice a year, never went to a fast food place, and had never eaten burgers or a hot-dog.  A family that had only two family vacations that I can remember in the 21 years I lived at home.  A family that almost exclusively only saw any other members of the family (outside of our paternal grandparents) at 21st birthday parties, weddings, and funerals.

Trust me.  This spontaneous pit stop at KFC was a huge deal.  HUGE.  It has remained imprinted on my mind, my heart, my soul…forever.  It was a defining moment.  We ate chicken and chips in the car.

Carrie Brown | KFC

Understand that when I confess to a run-in with a bucket of chicken, I am choosing to let my body live with a dash of inSANEity in order to take care of my emotions.  AND THAT’S OK.  Because sometimes that is the right thing to do to keep yourself in balance.  If you’ve been living SANE for a while, your body is likely very good at dealing with the odd moment of inSANEity, and it will not have any detrimental effect at all.  The {far} greater harm would be in beating yourself up mercilessly over 3 pieces of chicken with a small amount of wheat glued to it.

So don’t tell anyone, but last Thursday night (which is my Friday) I went to KFC on the way home and bought a bucket of chicken!!!!  And I ate it all!!!!  And it was AWESOME!!!!  And I didn’t die!!!!  And I didn’t put on 4 lbs overnight!!!!  In fact – nothing bad happened.  At all.  Fresh, hot, juicy chicken wrapped in that secret blend of 11 herbs & spices clinging to the semi-crispy, delicious tasty skin.  I am salivating just thinking about it.  And sometimes, as was the case at about 8 pm on that particular Thursday night, there was no apparent reason for it…I just had this random, spontaneous desire to eat KFC.  AND THAT’S OK.

And then, the next day I woke up and went on my merry SANE way.  And I won’t eat KFC again until the next KFC wave comes rolling in – which likely won’t be for 6 months, or maybe even a year.  Because I took care of my emotions and the cravings went on their way.  I think it may have been a {very} different story if I’d gone into battle with my emotions instead of just letting them have their moment.

Sometimes you have to lose the battle in order to win the war.

Happy Valentine’s Day everyone!!



*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!

N - I stumbled upon this via Urban Spoon and just love it! So much of what I love about food and write about is the emotional and social connection it creates between and within people. You write it so much better. :)

Natasha Reed - I love it when somebody just opens up the closet and airs their dirty, oh so dirty foody favorites.

I seriously have to ask….have you tried Ezell’s? Because really, Ezell’s is stinking awesome. Cheers to you on the chicken love. ;-)

cb - :-) It is what it is.

Ezell’s, no. But I will now! Stinking awesome sounds, well, stinking awesome right now.

Love your portrait work BTW.

cb - Why, thank you, N. I am not sure that it’s true that I write it so much better, but thank you anyway :-)

Lt. Sanders - I am an unabashed lover of KFC’s bucket of bird! Spread the original recipe love!

Patee - Nice job. It’s about time somebody like you told the truth. Way to go.

Yolando Carota - Hi, good day. Wonderful post. You have gained a new subscriber. Pleasee continue this great work and I look forward to more of your great blog posts.

Alisa - Great post! It’s one of my favorites too, although I dont get to eat it that much these days. You are right, there are a lot of happy memories with a bucket of KFC :)

Mario - Hey man, I own a website too and I almost never see spam comments on your posts. How do you manage to stop it all? Do you just manually moderate all of it?

cb - No, I have a really cool tool that automatically deletes all the spammers. Leaving yours up here so that maybe you & your fellow spammers will give up and go do something useful with your lives instead.

Angielski - Lol. Very nice article. You have to write more on the topic

Birdie Carew - Great article. Waiting for more.

Sunbreaks « Thursday Night Bites - […] “Really?!?! Fine, eat your chicken, but why write about it?” Still, I clicked on the post and read it. I was totally blown away. The author, CB of Foodie Footnotes, completely captured what […]

Cyndy Sponsler - Splendid, as a gentleman would say. Brilliant work on this writing. I sincerely adore it ;).

Nathan Miles - I am so glad I came accross this today. Absolutely awesome and so true and i love it. thanks

Jane - Spotted a link to this post over at Delicious. Thanks for posting it.

Chicken Love » Foodie Footnotes - […] twin made me do it.  She said, “Have you tried Ezell’s?  Because really, Ezell’s is stinking […]

Warts And All » Carrie Brown | Marmalade and Mileposts - […] nature or human emotion.  Science doesn’t get that you can have an emotional attachment to Kentucky Fried Chicken so strong it can make you drive 30 miles just to get a bucket.  The science is simple – that […]

Summer Pear Slaw » Carrie Brown | Marmalade and Mileposts - […] and The Hubs were due to come over with a big bucket of bird in the early evening.  My contribution?  To bring some *SANEity to the proceedings.  Which, by […]

Romy - Dear Carrie
Thanks for sharing this story.
Looking forward to more of your posts.

Nancy - I had pancakes for breakfast with my dad and I didn’t feel guilty for one second! :) :) :)

carrie - GO, Nancy!!

cowgirl rae - You rock Carrie! Thank your for sharing. Thank you for showing the world the humanness in the blog-o-sphere.

I’m astounded at the bitterness and judgmental attitudes others show, too bad some folks feel driven to only show what they think others want to see, AND, go so far as to hold those expectations over others.

Don’t they know it’s not a contest? there are no winners or losers?

Carry on!

tammy - love it… had a similar situation with cinnamon rolls yesterday.. smiling!

carrie - Love it, Tammy!!

carrie - Thanks, Cowgirl. I just have to be real – it’s who I am. Some people will criticize – I am OK with that!!!

Ann - Carrie, I LOVE this post! It shows that you are human, and I can’t tell you how much I appreciate hearing about people who have emotional eating days because it makes me feel better about my own indulgences from time to time. I’m willing to bet that most of us have days like that, and I really like that you shared your KFC craving with us. It makes me not beat myself up as much when I emotional eat… which I did the night before last with Domino’s pizza and Valentine chocolates. Yesterday I hopped back on the sane wagon, but boy was eating pizza and chocolate fun!

carrie - Thanks, Ann! I have to be honest – it’s just who I am. Glad it helps!!

Asha - Thank you for your honesty. Sometimes we hold a perception that healthy food bloggers eat chia seeds and kale all day every day. When in fact, they don’t. We can use our misguided perceptions to berate ourselves (which, as you point out does far greater harm than the food we are eating). Okay I confess I ate 10 peanut butter reeses yesterday, and guilt tripped myself the entire evening. Sigh.

The whole notion of eating one’s emotions is something I am fascinated by and am exploring further. Would love to hear more posts like this. Nice one Carrie.

carrie - Hi Asha – thanks for chiming in! I do, for the most part, eat SANE – 95% of the time – but I don’t berate myself when I don’t because it’s just not helpful! I eat SANE because I feel so much better when I do, and I physically suffer when I don’t. There are different types of emotional eating and I will deifinitely be writing a lot more of this! It’s important.

Potty Dimley - CB: you are a wise woman. In the UK in the 1970s and 80s, KFC was exotic and memorable for all the reasons that you listed. To this day, it’s a rare and delicious treat.

When I got married the first time at an absurdly young age, we finished our make shift wedding with a night out with friends. On the way home, my new husband of less than 12 hours refused to let me eat KFC on the way home. There were tears, and thirty years later, I still swear that’s where it started to go horribly wrong….

carrie - Potty – love the story. KFC has a lot to answer for!! From one KFC lover to another…

Orange Cranberry Almond Cream

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.

Later this week I am heading south on a shooting trip to California, and, if I’m honest, I hope to snag a little downtime.  Since I started creating *SANE recipes last April, and since the Bailornator and I launched the SSoS podcasts last July, life has got a little lot crazier around here.  I blame Bailor.  And my mortgage; but that’s another story.  It’s a life I love, despite it being a tad ridiculously hectic.

While I adore living in the Pacific Northwest, I admit I am pretty darn excited to feel the sand between my toes, the sun on my face, and the ocean breeze messing up the mop of blonde on my head.  I am almost giddy at the thought of hurtling down the I-5, sunroof thrown open with abandon, singing – although I am not sure how accurate that term is – at the top of my lungs, and smiling at all the truckers; I often think I should’ve been a trucker, you know, since driving for 12 hours straight is one of my very favorite things to do.

I’ve got a new set of beastie tires, fresh oil in the engine, emergency kits stowed, and copious quantities of beef jerky ready to set up camp on the passenger seat.  Ten days of driving and shooting awesomeness.  Yes! Please!

January only conceded a couple of shooting opportunities – New Years Day, and then a thin sliver of time somewhere in the middle when I ran away from the kitchen and the computer for half a day to catch my breath.  It may seem to you that I cannot get enough of whipping up scrumptious SANE concoctions.  You might imagine me spooning contentedly with my Vitamix every night, or waking up to find my kitchen scales slumbering quietly beside me.  You may well believe that I have a magical oven that bakes rainbows & unicorns into everything that I put in it.  You might think that mixing and slicing and kneading and chopping and peering excitedly through the glass door of the oven with baited breath never gets old to me.  And you would be right; on all counts except spooning with my Vitamix and waking up to my kitchen scales.  That’s taking things an incy-wincy bit too far, even for me.  However, as much as I love playing in the kitchen, there are just some times when I know that I need to step out of it for a while if I am going to give it my best when I am in it.

On the day I decided to run away, my lengthy to-do list yelled at me that I didn’t have time to, but I ran away anyway; because I knew I’d be way more effective afterwards if I did.  You know the saying, “Stop and smell the roses”?  Yeah.  Like that.  I highly recommend it as a strategy for getting things done.  And staying sane; the other kind of sane.

This, then, is where I live.  I don’t have to go very far to get inspired.  Love that.

{Love the images and want to see more? Click on them to go to the gallery}

Sometimes the simplest things are all we need to turn us right-way-up again.

Like a few hours doing something we love.

Like having a temporary media black-out.

Like sitting with a friend and chatting over a cuppa.

Like this dish of deliciousness.

Carrie Brown - Orange Cranberry Almond Cream

It’s so very simple, but these days I’d rather eat this than any number of complicated pastries or fancy desserts.

Creamy, crunchy, chewy; with a delicate hint of orange.  I ate it for breakfast.  Then I ate it for a snack.  Then I ate it for dessert.

Carrie Brown - Orange Cranberry Almond Cream

Life can be simple and awesome.  So can your food.


5.0 from 1 reviews
Orange Cranberry Almond Cream
Prep time: 
Total time: 
Serves: 2
  • 1 cup / 8 fl oz. non-fat cottage cheese
  • 1 cup / 8 fl oz. non-fat Greek yogurt
  • 1 tsp guar gum
  • ½ tsp orange extract
  • 1½ oz. / 40g slivered, toasted almonds
  • 2 oz. / 55g dried cranberries
  • 1 oz. / 28g vanilla whey protein powder
  1. In a bowl mix the cottage cheese and Greek yogurt together.
  2. Sprinkle the guar gum evenly over the surface and quickly stir into the yogurt mixture.
  3. Stir in the orange extract, almonds, dried cranberries and whey protein.
  4. Mix well and refrigerate for 15 minutes to thicken.
  5. Spoon into dishes.

Carrie Brown - Orange Cranberry Almond Cream




*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!

isangel - Love your photography!! Photography and travel are my hobbies and your photos are the same type (landscape/scenic)that are my favorite subjects. You live in a beautiful area.
Do also greatly enjoy all your posts and recipes. Have tried many of them and truly enjoyed them all.

carrie - Thank you so much, isangel!

Julie - Beautiful photos! We are so lucky to live in such a beautiful place. I am jealous of your road trip though. This looks delicious – where did you find unsweetened dried cranberries?

carrie - I didn’t – that was an over-zealous typo. Sorry about that :-( Thanks for the photo love!!

Julie - haha. I was impressed as I have been looking for them at TJ’s. :)
Excited to see what you come back with from your trip.

Isangel - You can easily make your own dried cranberries without sugar if you have a food dehydrator.

Sylvia - Gorgeous pics, Carrie! I can feel the serenity just looking at them. Love your recipes and am looking forward to trying this one. Now, off to the shops to get the ingredients…YUM!

carrie - Thank you, Sylvia!

carrie - Great idea, Isangel!

Sally - I love this recipe!! After a year of trying to find a quick, high protein, not egg based breakfast… I believe it’s here! Iv made it twice already, love it. One question, how long do you think this will keep in the fridge for?x

carrie - YAY, Sally! This makes me so happy :-)) I’d be happy to keep it in the ‘fridge for 4 – 5 days…only thing is the almonds might go soft. If that matters to you, make it up minus the almonds and throw in the almonds the morning that you eat each batch.

Lorrie - Love the Cranberry Almond Cream…I didn’t have orange extract, so I eliminated it and I used chia seeds instead of the guar gum! Since I have no clue what yours tasted like, I think mine turned out fine! :-) I divided them into little serving cups and they’re ready to grab and eat. Mmmm!

Enjoy your little trip.

carrie - Nice job, Lorrie! Try it with the orange extract next time and see what you think.

Diane - I tried this and I also did not have any orange extract so I peeled an orange and vitamixed it to oblivion added it and it was transformed into a wonderful sweet treat! I could not believed how great those ingredients all came together to such a decadent protein packed food. I have to say I am not a fan of plain greek nonfat yogurt. But now I have to go out and buy more just for this reason. Yum!

carrie - Love it, Diane!!! You are the bomb with oranges in a Vitamix!!

Ellen - I found some unsweetened dried cranberries at Whole Paycheck…..er, I mean Whole Foods, but they were a little “crunchy”. Everywhere else, including Trader Joe’s, has dried cranberries with sugar or dried cane extract added. Were these what you used? Thanks!

carrie - Ellen – I used Trader Joe’s. If you use ones with no sugar, soak them for an hour or two, drain and then use to get rid of the “crunchy”.

Leslie - Carrie – I know you posted this a while ago, but just wanted to let you know I’m totally addicted to this! The cottage cheese really helps to change the taste of the yogurt so it’s not like I’m eating the same thing all the time. I didn’t care for the lumpy texture from the cottage cheese, so stick blended until glossy and smooth. OMG, soooo good! Then I thought, wouldn’t this be great if it was chocolate? So I changed to choc. protein powder and added some cocoa and changed the extract to almond. Awesome. Not quite as awesome as the original, but then, I’m not you ;-) Thanks so much for all of the great and healthy recipes!

carrie - Leslie – love that you smashed the cottage cheese up! A lot of folks can’t get past cottage cheese texture. Love the choc idea too :-)

Danielle - I used this to top a couple of slices of low carb pumpkin bread this morning. Lovely seasonal parfait! Maybe I’ll take a picture next time. :-)

What’s in my cupboards?

I heard a rumor that some of you lovely readers want to know what a *SANE pantry, ‘fridge and freezer look like.  And, you want pictures.  I can see how this could be a frightening prospect to some cooks, but I have what I like to think of as a tidy – albeit rather complicated – mind.  I think my therapist may have another term for it, but let’s keep going with the tidy mind concept.  My kitchen cupboards reflect this.  Well, the tidy part at least.  They are definitely not complicated.  A little unorthodox, perhaps.  Complicated, no.

You’ll notice I do not like packets very much.  Or cans.  Or boxes.  I do like glass storage jars.  Matching ones.  It makes things remarkably easy to find; and let’s face it – we’d all rather I spend my time making up new *SANE recipes than scrabbling around trying to locate the flax seed or the dried cranberries.  I admit I also have a bit of a thing for my labeling machine.  I like to think that I’ll remember what all those different white powdery things are, but the reality is that labels make life much simpler, and I am all about a simpler life.

Writing this reminds me of the time my cousins from England showed up in Seattle, hungry from an Alaskan cruise.  Yes, I realize that “Alaskan cruise” and “hungry” is a bit of an oxymoron, but I promise it’s a true story. They all piled into my kitchen looking for something to eat, then threw open every cupboard before exclaiming, “Where’s the food???!!”  Which is a very interesting question when the contents of the cupboards look like this.

Carrie Brown Kitchen Cupboard

Because, as you can see – my cupboard is full of food.  You know real food.  Whole food.  Food that used to live on a tree or a bush.  I can only assume that they were looking for packets and boxes and cans filled with something else.  Something that merely resembled food.  Sad.

My cousins also photographed my cutlery drawer, because they wanted to immortalize the fact that there was someone on planet earth who kept their cutlery drawer so ridiculously tidy.  Another true story is that I once dated a man based on the tidiness of his cutlery drawer.  Many, many years of therapy later, I no longer use that as a dating criteria.  Oh.  Wait.  I no longer have a dating criteria – I haven’t dated in 6 years.  I am certain that cats are so much easier than husbands and children.  Hey, how we got from people wanting to know what a SANE pantry looks like, to my dating habits, I am not entirely sure, but let’s get back to the food.  It’s way more interesting.

Here’s a list of the things that I stock my kitchen with.  Keeping these staples on hand makes it super-easy to rustle up a SANE meal or snack at a moments notice.  The ones that are hyper-linked will take you to a page where they are explained more fully and tell you where you can get them if they are new to you.



  • Butter: salted / unsalted
  • Cottage cheese, non-fat
  • Cheese, Cheddar (sharp / strong)
  • Cheese (unsweetened): Parmesan / mozzarella / ricotta / goats / feta
  • Cream cheese
  • Greek yoghurt: non-fat / 2% / full-fat
  • Shirataki noodles
  • Sour cream: non-fat


  • Eggs
  • Fish, smoked
  • Flaxseed, ground
  • Hemp seed, ground
  • Lemon juice
  • Lime juice
  • Mayonnaise, unsweetened
  • Meat: roast chicken / turkey slices
  • Milks, unsweetened: Coconut / almond / hemp / sunflower (in cartons)
  • Nut butters: Almond / peanut
  • Stocks: chicken / vegetable (clear)

Fruits / veggies – a whole bunch!


Nuts (I keep a jar in the kitchen and store the rest in the freezer to keep them fresh longer)

Fruit / Vegetables

  • Blackberries
  • Blueberries
  • Mixed berries
  • Peas
  • Raspberries
  • Strawberries

Meat / Fish

  • Beef: ground
  • Chicken: breasts / tenders / thighs
  • Lamb: chops / ground
  • Pork: chops / bacon / bacon ends
  • Prawns
  • Salmon: fillets / burgers
  • Sausages: chicken / turkey / pork
  • Turkey: fillets / breast / ground / burgers






*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!

Mark Harris - This is a fab article thank you.
What I could do with big time is a book (ideally) that outlines what to have for breakfast (with recipes and pictures), lunch and dinner, all with pictures and recipes. To be honest when I think of eating the kinds of foods written about and in fact when I’ve had a go I feel very unsatisfied, I miss the sauces, rice and noodles…yet the evolutionary argument is very hard to argue against….again thanks for a fab article really liked it.

Heidi - I live in the NW and where do you find unsweented dried fruit that is on your list above? I looked at Trader Joes yesterday and my local grocery store and they all had added sugar.

And your thoughts on Sugar Free Syrups? Are they SANE? I am trying to cut out sugar or sugar replacements. I use the syrups in my coffee but I am trying to cut back becuase I thought they were not SANE? I use just one pump for my large coffee travel cup which is down from 2 pumps. So I am doing better. But again trying to cut them out because I thought they were garbage for you.

Where do you get Mayonnaise, unsweetened? What brand do you buy? And regular not low fat or all the new kinds with Olive Oil or Canola Oil or the Smart Balance brands?

Thank You for all that you do for all of us,

Jenny - I’m wondering about low fat and fat-free dairy… I know that they are described in this diet as the right choices, but it doesn’t make sense to me: When fat is reduced or removed from dairy, other things {unhealthy additives} are put in to give back some of the creaminess and flavor. Fillers are almost never a good thing. Also, the processing is heavy, and we want less processed food. So why not eat whole, grass-fed, natural dairy in moderation versus eating synthetic, highly manufactured “fat free” versions?

carrie - Jenny – very much depends on the brands you buy, for example, there are no other added ingredients in Trader Joe’s non-fat Greek yogurt over their full-fat version. We tend to use low or non-fat versions not because they are lower in fat but because they are higher in protein. Depending on the amount of other healthy fats in your diet, you may choose the full-fat versions over the non-fat. Then you would just need to make sure you get the extra protein elsewhwere. Hope that helps!

carrie - Heidi – will get back to you on email – lots to answer here!

Nancy - Curious about the Shirataki noodles and the Konjac flour?????

carrie - Ah ha, Nancy! You noticed. Darn. I haven’t done recipes with these yet. Coming soon!

carrie - Thanks, Mark!! So glad that you found it useful. Before the book comes out, you can find breakfasts here: http://www.marmaladeandmileposts.com/archives/category/food/sane/breakfasts dinners here: http://www.marmaladeandmileposts.com/archives/category/food/sane/dinner-meals smoothies here: http://www.marmaladeandmileposts.com/archives/category/food/sane/smoothies lunches here: http://www.marmaladeandmileposts.com/archives/category/food/sane/lunch and you can use the navigation on the left hand side to find further categories. Hope that helps!

Katie - I am having trouble finding the konjac flour. Was wondering where u get it or if there is a substitution for it?

Leanda Kayess - Thanks Carrie!

Michelle - Do I spy Crio Bru in your pantry? That’s a staple in mine! Not many people know about it.

carrie - Yes, Michelle! Well spotted :-)

Jeanne - Wine? Do you use it in cooking? Can I live SANE and still drink some in moderation?

carrie - Hi Jeanne, I use wine here and there in cooking. I don’t drink alcohol at all – but that was the case long before I went SANE. I would say it depends on where you are starting from and what your goals are as to how much wine you want to consume, since, being made from grapes it quite high in sugars. If you have a long way to go on your journey then I would stay away until your metabolism is healed and you are burning fat well. Hope that helps!

Wildman Goes SANE » Carrie Brown | Life in the SANE lane - […] me to show him how to cook some of my recipes, and a week later he was making up shopping lists of SANE staples to fill his kitchen with.  He bought my cookbooks and a Vitamix.  He was all in.  He was […]

Roast Turkey Casserole

It occurred to me earlier that because The Monday Memo got derailed by Christmas Eve and New Years Eve and all the related holiday shenanigans, you’ve missed a few things that have been going down over here at Marmalade HQ.

Exciting things.  Like the bi-fold door to the closet-under-the-stairs being replaced by a *proper* door.  To appreciate why this is so exciting you would need to understand that since the pantry lost the fight with my contractor’s crowbar back in November, the cat food has been relocated to the aforementioned closet.  The cats were thrilled about the relocation.  They can open a bi-fold door with ease.  So for 3 months I’ve had a chair wedged under the door knob to prevent a month’s worth of food being chowed down in 2 days.  Given that this closet also houses the shoes, the cowboy boots, the coats, the baseball caps and floppy straw hats, not to mention the water main shut-off, having to un-wedge and re-wedge a chair multiple times a day lost it’s appeal about 3½ days after the pantry was demolished.  Then, in a flash of inspiration, I wondered if the pantry frame and door that have been lolling in the garage for the last 3 months would fit the closet.  You know, the frame and door that I have been walking by at least twice a day when getting the car in and out of the garage.  The frame and door that are now on guard duty at the closet.  The cats are not amused.  Penelope is particularly fed up because she can no longer hide in there and freak the house-sitters out.  I am hoping Penelope will soon forget she’s fed up.

I’m hoping you’ve all forgotten that you’re fed up with turkey now that the holidays are but a fading memory – carefully packed up with the baubles and wreaths in that tattered box in the garage.  It would be quite terrible if you made this for dinner and there was eye-rolling and murmurs rippling round the table like a stationary Mexican Wave without the cheer.  Because this casserole is awesome.

Roast Turkey Casserole

I took some into the studio for Bailor a few weeks back and he scarfed it down like it was his last meal.  He declared it to be like eating Chicken Pot Pie.  Without the pie bit.  Between you and me, I’m confused.  When I hear the word “casserole”, I think of a stew.  It’s the Brit in me.  So when I was newly landed on this great chunk of land and introduced to my first American casserole, I was a bit bewildered.  It was as much like a stew as a baseball cap is like a floppy straw hat.  Since then I have determined “casserole” seems to be a blanket term for anything baked in the oven in a deep dish.  Which would include lasagna, shepherd’s pie and moussaka.  Clearly not casseroles.  And then I noticed – almost without exception – the meals I’ve encountered called a “casserole” involved a can of condensed soup, which would normally find me running from the building screaming.  Truth be told, I still don’t know what a casserole really is an America, but I am going with the whole deep-dish-and-baked-in-the-oven theory, because frankly, I’ve not been able to make anything else make sense.  I think most Brits would call American casseroles a “bake”.  Except this particular recipe would definitely not be a British “bake”.  Then Bailor piped up with the words “Chicken Pot Pie”, except it has no “pie”.  It’s more like a Quiche, but without the pastry.  Really it’s a massive omelet.  So I called it “casserole”, because for reasons that escape me entirely, it seemed the best fit.  Now we can all be confused together.

Leftover Turkey Casserole

This turned out to be perfect for just about every meal  you can think of – breakfast, check; lunch – check; dinner – check; snack – check.  It would not, however, be my first choice for dessert.  It is fabulous hot right out the oven, but once cold, it can easily be transported for lunch and eaten either warm or cold.  It is majorly filling, and there’s a whole bunch of veggies baked right in, so if you were not in a place where you could add some exciting sides or a glorious salad, you’d still be doing good.  Or, consider a hybrid – take this in for lunch and grab the greens from the cafe, if your work place provides one.  I find it much easier to avoid cafe *inSANEity if I don’t make eye contact with anything other than the salad bar.

I don’t often make my recipes twice, as I am always conjuring up something new for you.  This I have made several times.  It’s (at least) 4 days worth of lunch right there – brilliant if there’s a super-busy week ahead.  Whatever you decide to call it.

4.5 from 2 reviews
Roast Turkey Casserole
Prep time: 
Cook time: 
Total time: 
Serves: 6
  • Coconut oil spray
  • 1lb / 450g roasted turkey, chopped
  • 8 oz. / 225g leeks, finely chopped
  • 2 oz / 55g celery, finely chopped
  • 2 tsp dried sage
  • 1 cup / 8 fl oz. non-fat cottage cheese
  • 8 eggs
  • Lemon pepper to taste
  • ¼ cup Parmesan cheese, grated
  1. Spray a 7 x 11" / 4 pint / 2 quart baking dish with coconut oil.
  2. In a bowl, mix the turkey, leeks, celery, sage and cottage cheese together.
  3. Spread the turkey mixture evenly in the baking dish.
  4. In the bowl, whisk the eggs and lemon pepper well.
  5. Pour the eggs evenly over the turkey mixture.
  6. Sprinkle the grated Parmesan evenly over the surface.
  7. Carefully place the baking dish in the oven.
  8. Bake at 375 F for 40 minutes, until the top is golden brown and a skewer poked into the middle comes out clean.

Roast Turkey Casserole



*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!

MargieAnne - Hi.

I’m so happy to have your Blog to read, inform, encourage and amuse me. I’m just as confused as you are about what Americans call their food because I’m a New Zealander and we are very British just don’t tell the neighbours. I’m also in love with North America so I guess I’m a bit mixed up.

At least twice a month I make a deep frittata, baked in the oven … I know a frittata is cooked in a pan on the stove and finished under a grill but somehow these yummy deep dishes filled with eggs and spinach and lots of tasty cheese and other yummy things get called Frittata on the Cafe menus here. I’ve begun to notice that it sounds similar to something Americans call egg bake or potato egg bake etc.

It took me a while to cotton onto the idea that a pie is a flan in U.S. too. How can we be so similar and yet so very different? No! Don’t try to answer that one. *smile*

Love your podcasts with Jonathan Bailor too. Sooner or later I will get my head around eccentric exercise. I’m 73 and lost 60 lbs last year. I need to lose a lot more but I’m maintaining perfectly, too perfectly.

Keep up your good work. Recipe looks yummy but turkey is a ridiculous price here so will try it sometime with chicken


carrie - Love this, MargieAnne! Thanks for all the love :-) HUGE congrats on your progress!!!!!

Patti - This looks so good! I pinned it to Pinterest last night and already it’s been repinned 11 times! Can’t wait to make this on Sunday! Thanks Carrie.

carrie - Patti – THANK YOU for the Pinterest love! Any help in driving people here to get SANE recipes is hugely appreicated.

Kristen - Thank you for being an inspiration. I’ve listen to every ssos podcast. I’ve been in the fitness industry for years, a nutrition coach, and now I’m a professional dancer in Chicago and a hs dance teacher. If I could work for ssos I would! That’s how on board I am with everything you two support. Thank you again!

carrie - THANK YOU so much for your kind words, Kristen! Happy to hear that I can be of some help.

Matilda - Carrie, this recipe is AH-MAZING! Wow just lick the plate delicious. My kids loved it too, and it was so easy.
I did have to make some modifications. I used roast chicken instead (as turkey is not that popular in australia unfortunately, cause I love it), and I had no sage, but used mint and basil, and it worked out just as well.

carrie - YAY, Matilda!! Shame about the turkey. Funny aside…I always name my Thanksgiving turkey Matilda :-)

susan, gran, and aj - Just made this – all on our second helping! We love it!!! Excited to make more of your recipes for our gluten-free Granny while she’s here visiting! :)

carrie - GO, Granny!!!

Helen - Mmmm Mmm Mmm! Love this. Part of me thinks I should have halved the recipe as a single girl though the (larger) part of me is happy I have this to eat for the next few days :) Thanks Carrie!

carrie - Oh Helen – I love this recipe. I always make the full amount just for me and eat it for several days. It seems to taste better and better every day!

Sarah - What a great recipe! As a single person I’m always looking for ways to use leftover turkey and chicken, this looks delicious!

Regarding American casseroles, that’s a secret we keep pretty close. You seem like a nice person, though, so maybe this will help clear the confusion… As a life-long Midwesterner, I must first point out that the proper term is “hot dish”, not casserole. :) and yes, they’re always cooked in a casserole dish. The easiest, for newer cooks or a busy cook is (literally) throwing a bag of frozen veggies, some meat, and a can of condensed cream of mushroom soup (as a binding agent) in the casserole dish, throw it in the oven for 45 minutes at 350* and you’ll have an edible meal for a family for a few bucks. Use green beans, ground beef, cream of mushroom soup, and top with tater tots you’ll have Minnesota’s state hot dish, “Tatertot Hotdish”. If you had the luxury of learning to cook and can make a simple white sauce, you can adapt it any way you wish (my favorite is a sundried tomato sauce) and use that as the binding agent. Using fresh veggies, good meat, some great cheese, and the sky’s the limit with your Hotdish creations!

carrie - What an education, Sarah!! :-D

101 Recipes for Leftover Turkey - […] Roast Turkey Casserole » Carrie Brown | Life in the SANE lane Perfect for just about every meal you can think of – breakfast, check; lunch – check; dinner – check; snack – check. It would not, however, be my first choice for dessert. It is fabulous hot right out the oven, but once cold, […]

Cinnamon Raisin Muffins

Uh-oh, there goes another white t-shirt.  1 month into 2013 and 2 white t-shirts have bitten the dust.  This one got hit with an attack of the cocoa powder; plus some red food coloring, just to make it more interesting.  And no, I do not use red food coloring – I was in the process of throwing it away.  Just thought I’d clear that up right out the gate.  One of these days I hope I can remember not to wear a white t-shirt when I am cleaning out cupboards in the kitchen, or eating anything drippy.  At this rate my white t-shirt budget will be higher than my almond flour budget, and baby, that’s big.

Talking of t-shirts – earlier this week our fearless leader and I were in the studio podcasting, and he showed up wearing one of his new t-shirts.  I knew you’d love to see a picture of him wearing it, so I snapped one for you.  He would not let me include his head because he had a serious case of designer stubble going on.  I was fine with that because I didn’t spend much time that day looking at his head anyway.

Do you love the t-shirt?  What do you mean, “Huh?” ?!  Focus, people, focus!  You’re supposed to be looking at the t-shirt.  Love the t-shirt?  You can get your very own right here.

Jonathan Bailor Eccentric T-shirt

In other news, if the sight of Bailor in a t-shirt doesn’t inspire you to do your 10 minutes of eccentric exercise, you might want to have a friend check your pulse.  I’ll be right back.  I have a date with a dumbbell.

Carrie Brown - Cinnamon Raisin Muffins

Have we all stopped quivering yet?  Because I have something else for you to get all googly-eyed over.  I’ll give you a clue.  It’s a muffin.

I thought it only fitting to add a muffin recipe to this post, because there certainly ain’t no muffin tops anywhere else on this page.  Plus, I promised you muffins last weekend, and muffins you shall have.  These are probably my most thrilling experiment with baked goods yet.  I still can’t quite believe it when I eat one.  If you didn’t know this was a *SANE muffin, you’d never guess this was a *SANE muffin.

Carrie Brown - Cinnamon Raisin Muffins

It looks just like a regular muffin.  And by golly, it tastes just like a terribly tasty regular muffin.  When I took these into the office earlier in the week they were met with an enormous amount of muffin love.  Everyone is still really confused about how they can possibly be wheat, gluten, grain, sugar, dairy and added fat free, but that didn’t stop them swooning once they’d eaten one.  And demanding the recipe.  Repeatedly.  Oh, and did I mention fast and easy to make?  They are really fast and easy to make.

Carrie Brown - Cinnamon Raisin Muffins

Here, have some Cinnamon Raisin Muffins and rejoice the day you discovered what *SANE meant.  And that you can eat more and exercise less and yet be healthier and slimmer than ever.

I bet you are SO ready for that!

4.5 from 11 reviews
Cinnamon Raisin Muffins
Prep time: 
Cook time: 
Total time: 
Serves: 12
  • Coconut oil spray
  • ½ oz / 15g chia seeds
  • ½ oz / 15g sunflower seeds
  • 1 oz / 28g unsweetened coconut
  • 4 oz / 110g almond flour
  • ½ oz / 15g ground flax seeds
  • 1 oz / 28g almond meal
  • ½ oz / 15g vanilla whey protein powder
  • 2 tsp cinnamon
  • 2 tsp baking powder
  • ½ tsp sea salt
  • 2 oz / 55g xylitol
  • 4 oz / 110g raisins
  • 2 eggs
  • ¾ cup / 6 fl oz. COLD water
  1. Spray 12 silicone muffins cups with coconut oil and place them in a muffin pan.
  2. In a coffee grinder, grind the chia, sunflower seeds and coconut well.
  3. Tip the ground seed mixture into a mixing bowl (preferably one with a pouring lip) and add the almond flour, ground flax seeds, almond meal, whey powder, cinnamon, baking powder, salt, xylitol, and raisins and mix all together well.
  4. In a small bowl whisk the eggs and cold water together.
  5. Add the egg mixture into the dry ingredients and stir well until completely mixed.
  6. Pour the mixture into the muffin cups, stopping a little short of full.
  7. Bake the muffins in the center of the oven at 325F for 30 minutes, until golden brown on the top.
  8. Remove from the oven and leave to cool for a few minutes until you can handle the silicone cups.
  9. Turn each cup top down in one hand, and using the other hand gently squeeze the sides of the cup all the way round until the sides release and the muffin pops out. Be gentle.
  10. Place each muffin on a cooling rack to cool.

Carrie Brown - Cinnamon Raisin Muffins




*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!

Claire Lucas - Hi Carrie, can’t wait to make these!! Can you tell me what almond meal is called in the UK?

Mikki - Carrie these look Delish! If I left out the xylitol and whey powder (maybe added vanilla essence) do you think that would dramatically change these? Thank you! Mikki.

carrie - Mikki – you will likely want some kind of sweetener in there, but if you want to replace with an equivalent to xylitol that would work. If you take the whey out it will lower the SANEity, and I would add in the same amount of almond meal to keep the ratio of dry v. wet ingredients the same. I wouldn’t worry about the vamilla extract. I am also not guaranteeing these will work or be as yummmy! Hope that helps.

carrie - Claire – I am not sure if it goes under a different name, but it looks like your best bet is a health food store or place where you can get bulk foods like nuts and beans. Please let us know where you find it! Alternatively, you may have to get whole (skin on) almonds and grind your own.

Urzay - Hi Carrie these look sensational and I’ll be trying them today or tomorrow.
I actually bought coconut flour and ground chia seeds last week – could I use those instead of the chia seed and unsweetend coconut? And if so, would I use the same amount of weight? The thing is I’m a great cook but not that good in making weets and desserts i.e. in the baking department, so you might think this is a silly question.

carrie - Urzay – there are no silly questions! Especially when it comes to baking :-) Yes on the ground chia seeds, NO on the coconut flour – it will throw the recipe off. Coconut flour is not just ground coconut.

Urzay - Cool thanks Carrie. I just checked the ingredients list on my coconut flour:- Dried coconut meat only. The brand is “Banaban”

carrie - Urzay – right, coconut flour is coconut meat but most of the oil is removed which makes it behave very differently to whole coconut meat that has been dessicated or shredded. Coconut flour absorbs liquid like a sponge. Trust me – using coconut flour will not be a good substitution.

Urzay - Carrie I trust you indeed I do like I said not real good in the baking dept hahahaha. anyways since I’ve now bought this flour, any suggestions in how to use it in baking bread like products. I will also go to youtube and see if there are any recipes.
Thanks for your time and help
Cheers Urzay

carrie - Urzay I am working on some coconut flour recipes. Stay tuned!

Mikki - Thanks Carrie, I’ll play around with it and see how it tastes :)

Susan - I am going to make these for sure because a lot of the ingredients remind me of your hot cereal which I LOVE LOVE LOVE!

thank you for continuing to create great SANE recipes!

carrie - Susan – I think you will love them!! They have solved my Cinnamon Raisin Bread addiction! :-))

Juanita - Hi Carrie, I would like to know if it’s okay to use Stevia or Splenda instead of Xylitol. It makes my stomach hurt! Thanks!!

carrie - Juanita – in this recipe, yes. In most other baked goods recipes, no.

Deborah - Carrie, these look great. I’ll try them for sure.

Deborah - I made these today. To make them more SANE, I omitted the cinnamon and raisins and used a bar of ‘no sugar added’ chocolate (chopped into small pieces) and the zest of an orange. They are really good. My 20-year-old son ate 4 of them after dinner, so that’s a pretty great endorsement :)

Claire Lucas - I’ve just got to say, I loooove these!! First batch was gone in two days, making more today and I know they’ll go just as quick. I’m going to freeze test one too, so will let you know how that goes. Haven’t found almond meal yet, so just used a bit more ground almonds, which didn’t seem to do any harm. Thank you Carrie :)) yum, yum, yum!

carrie - So glad you love them, Claire! Let us know how the freezing goes. You’re a stronger woman than I!

Diane - I just made a batch. I baked them in heart shaped tins and watched closely for time differences but none. I also tweaked to my liking, no sweetener, no raisins, no cinnamon, no water, replaced with dried cranberries and an orange (vitamixed to oblivion) with the zest. I ate one muffin and had to post. Now off for another. Not only are they delicious, they taste normal.

carrie - Hurrah, Diane, hurrah!!!

Deborah - Diane, I LOVE the idea of the whole orange in the Vitamix. I’m going to try this for sure since my first batch is pretty much gone (eating the last of them today). Did you use unsweetened dried cranberries? The only ones I’ve used in baking are sweetened and I wondered if unsweetened would be a little too tart.

Diane - Yes, my cranberries were sweetened. I have not run across unsweetened dried fruit and I am trying to rid my diet of sugar. Let me clarify the orange was zested first, then I peeled it, throwing my peels in the compost pile. I sectioned my orange then blended it for a while. This recipe was a big success. Next time I try it with raisins. Carrie, I have been trying so many of your recipes with tasty results. And yes, I have tried leeks. A lot of leeks. Not in this recipe though.

carrie - Love it, Diane! Even without leeks ;-)

Deborah - Diane, thank you for letting me know that about the oranges. I was wondering whether or not to throw the whole thing into the Vitamix. I did think that perhaps that wasn’t the case because you said ‘with the zest’. YUM, I’m very excited to try it with the orange. Will do that in the next couple of days for sure!
Carrie, I’m in love with leeks too, so I love all the recipes you post which include them :)
Thanks so much for this and all the great recipes!

Ladyp1234 - These were delicious. I loved the hint of seeds and the slight crunch. Yum. Unfortunately my daughter tasted the seeds and refused to eat but I’ll try it without perhaps and also try with orange. I just left out the raisins.

carrie - Leeks ROCK! :-) Absolutely my pleasure on the recipes, Deborah!

carrie - Thanks, Lady P! Does your daughter know how insanely (ha ha) good those seeds are for her??!

carrie - Diane – the only dried fruit I buy that is sweetened is cranberries – everything else you can (and should) get with no added sugar. Thanks for the recipe love!

carrie - Great idea, Deborah! Do you mean 100% cocoa chocolate?

Deborah - Hi Carrie,
It was 70% cocoa chocolate, but the no-sugar-added kind which is sweetened with maltitol. I buy it at a local grocery store for $2 for a 100g bar which I think is a pretty decent price. I was also thinking of adding some raw cacao nibs next time.

carrie - Check this out on malitol: http://lowcarbdiets.about.com/od/nutrition/a/maltitol.htm The whole sweetener thing is a minefield :-( I am working on a post on sweeteners which I hope will help everyone. I will also do a post on chocolate, because that too can be very confusing. Sigh. Nothign is ever straight forward is it?? Love your ideas, Deborah! THANK YOU for being part of the move towards SANEity.

Deborah - Hi Carrie,
Yes, I’ve read all the info. on all the sweeteners and had actually avoided pretty much all of them for many years. I always stay far away from asparatame and avoid sucralose much of the time although I recently started using it occasionally as it’s in one of the protein powders I have. When it comes to maltitol, I figure if I get a tiny bit in my chocolate in a muffin, that’s not a big deal. I don’t eat much of it and since I eat no grains (haven’t for almost a year) and rarely any kind of starch except for a treat once in a blue moon, I’m doing ok :)
Loving all your recipes. Thanks so much for sharing!!!

carrie - That’s awesome Deborah! As long as we are aware before we make choices, it’s all goodness. Huge congrats on your no-grain way of life and great job on your perspective. Love it!

Claire Lucas - Hi Carrie, well I ate the frozen one this morning (I defrosted it first of course) – it was absolutely fine :) So this weekend I will be making three batches and freezing one of them. Yay :)

Ladyp1234 - A post on sweeteners would be great. You’ve encouraged me to continue trying to get my daughter to eat these with seeds. However, at 13, listening to me is not top of her agenda!!!

carrie - Maybe chia seeds making her more gorgeous would make her see them in a different light?!

carrie - Hurrah for batch baking and freezers!!! Great job, Claire.

Kerry - I made these muffins yesterday and they are fantastic. I had two yesteday while they (were still warm) and I have had two for breakfast today (I know, I have been really restrained). I think they were even better the next day. Thank you so much for coming up with yet another cracking recipe. By-the-way, I didn’t have vanilla whey so I used chocolate, I didn’t have almond meal so I used some more ground almonds.

For the English people – I have found Xylitol in Sainsbury’s and it is called Totally Sweet.

MVP - I have now made 3 batches of this muffins and am still head over heels for them! My 1 year LOVES them and eats them as afternoon snacks. These are a great treat to have handy so you don’t sneak inSANE treats! <3

carrie - Love it, MVP!!

carrie - Now I want to eat some, Kerry! Thanks so much for all the love. HUGE THANKS for the Xylitol info!!

Julia - When measuring the dry ingredients in ounces is it best to weigh or just measure with the measuring cup? I’ve tried both and the amount of almond flour almost doubles when you weigh it. My entire family loves them!

carrie - Julia – weigh, weigh, weigh when making baked goods! You can’t do it by volume and expect to be successful. Read this post for context: http://www.marmaladeandmileposts.com/archives/21158

Paula - Hi Carrie. Just made these muffins and there were fantastic! Because of you, I bought a digital scale. My daughter has made several batches of your strawberry jam and it is delicious on paleo bread, mixed in yogurt, and just plain out of the jar!

So far, we have only used the powdered form of xylitol, but several of us are looking to share a bulk purchase, and were wondering whether we should get powdered or granular. I tried to do some research, and one website said the powdered can be substituted one for one for regular sugar, while the granular you only need half the amount. Is this the case? Which form do you use? Do you use both, for different applications? And can you make powdered yourself out of the granular by putting through food processor or coffee grinder?

Thanks for any help you can give us with this. And thank you, too, for all the hard work you do coming up with these recipes!

carrie - Hi Paula!

I LOVE that you bought a food scale!!!! I use the brand of xylitol called XYLA. It is granular. If I need it powdered I powder it myself in the Vitamix. PLease send me the links to the place where it says for granular xylitol you have to use half. That powdered cna be used 1:1 but not granular suggest they are using another filler and that could be really bad. If you would send me links to both places that would really help me solve this. In the meantime, I recommend XYLA granular xylitol – it’s what I use in all my recipes.

Paula - Carrie, here is the website where I got that information. It was just an article on how to use xylitol. It didn’t actually sell anything.


We did purchase the Xyla brand from The Natural Sweetener Store.

Do you think it will powder up in a food processor? We don’t have a Vitamix.

Thanks for your help! Can’t wait to try more of your yummy recipes!

carrie - I would ignore that article :-) For my recipes I use granular XYLA xylitol, so if you are baking my recipes then you need make no adjustments. If you are switching out XYLA granular Xyliotl for sugar in other recipes, switch out 1:1.

I am sure it will grind just as well in a coffee grinder or food processor as a Vitamix. It does take longer than regular sugar, it seems to be a lot harder than sugar, but it will powder eventually. Hope that helps!

Deborah - Paula, I’ve ground mine in my coffee/spice grinder and it powders beautifully. I did this when I made meringues and the texture was just right. Hope that helps :)

Paula - Thanks, Deborah! And thanks, Carrie!
I just ordered a 55 lb bag for several of us to share, and just in case anyone wants to order from the Natural Sweetener Store, there is a coupon code for 15% off. It’s 15OFF. That saved me $30!

carrie - Thanks Deborah! GO, Paula!!

Lisa - I wonder if you’ve done any experimenting with coconut flour in place or in addition to using nut flours? And if so, is there a rule of thumb for substitutions that you’ve come up with? I know coconut flour takes in a lot of liquid and you need to account for that, but not sure where to go after that, except for trial and error.

carrie - HI Lisa – I am trialing cocnut flour at the moment, so there will be some recipes coming soon. I can tell you that coconut flour is a pain in the a**!!!

Jyoti - Is there a Sane alternative to Coconut oil spray? I don’t like the taste or the smell of coconut oil.

carrie - Hi Jyoti – you cannot smell or taste the coconut oil after it is cooked. The alternative would be to use melted butter. Hope that helps!

Creamy Lemon Coconut Cereal » Carrie Brown | Living a SANE Life - […] used it as a starting point for my Cinnamon Raisin Muffins, which is also a Top 15 most popular recipe, and I have another couple of recipes I am working […]

Kelly - Hi Carrie,

I was comparing your recipe to a “classic insane” recipe for muffins, and i was wondering what you thought of rice flour, or other types of flour much more similar to wheat flour, and a lot more accessible for me than all those different seeds. I’m having a really hard time finding all the right ingredients, converting all the measures and everything, and it’s making this sane lifestyle a bit harder.

No problems at all with all your amazing vegetables dishes! I love them! :)


carrie - Hi Kelly – I will get all the recipes on the blog updated with measuring conversions as soon as I can. As for the ingredients – rice and other flours made from grains similar to wheat flour as just as inSANE as regular flour, so you would not be doing yourself any favors except in the easier shopping department. Once you have stocked your cupboards with SANE ingredients it all becomes a lot more natural and easier. Amazon is a great resource for finding stuff without all the running around. Hope that helps!

Brenda - Hi Carrie – My husband despises raisins… would subbing in chopped apples work? or would they be too wet?

Alicia - MUFFINS!! Carrie, these are amazing. Who needs grains with a genius like you in the kitchen? I can’t even imagine how many tests and tweaks it took to come up with these morsels of perfection. Thank you!

carrie - Morsels of perfection – you made my day, Alicia!