Caramel Orange Spice Cashews

Nuts, nuts, nuts.  I am pretty sure I’ve mentioned this a handful of times before now – I love nuts.  With the holidays approaching I get even hotter and heavier about the things, because Christmas growing up in England meant nuts – at least at our house.  All kinds of nuts from salted peanuts to sugared almonds; and masses of fresh nuts still in their hard, brown winter coats.  Every Christmas Eve, out would come the nutcrackers and large wooden bowls brimming with unshelled nuts – brazils, walnuts, cobnuts (hazelnuts), and almonds.  As a family we sure put those nutcrackers through their paces, but mostly it was my father and I who took first place in the nut-cracking and devouring stakes.  From my mother I inherited a desire to cook, a mind like a steel trap when managing the household budget, a sweet tooth, and a penchant for ironing everything  – and I mean everything – that comes out of the washing machine.  From my father I inherited mad driving skills, silky fine hair, a lifelong fascination with psychotherapy, and a love for nuts.

When I lived in Australia I used to send Care Packages of indigenous foods to my parents back in England.  My mother would get parcels of ginger – prepared every conceivable way you can imagine ginger could be - from the Buderim Ginger Factory in Yandina, Queensland.  My father would get parcels of nuts.  I remember the note I got after sending him a box crammed with all things macadamia – chocolate covered, roasted and salted, raw, and even some still in their shells.  “Thanks for the macadamia nuts.  Those things are something else - I broke 3 sets of nutcrackers and ended up clobbering them with a sledge hammer on the terrace to get the shells off.”  Yes, my father and I, we love nuts.

I’ve added pecans, pine nuts, pistachios, coconut, chestnuts and cashews to my list of nutsome favorites since then.  Turns out my nutty upbringing was just getting me ready for my calling in life – creating SANE stuff for all you lovely people out there in the land of eat-more-and-exercise-less, smarter.  Do you even have any idea how many pounds of almonds I’ve gone through in the last few weeks while I’ve been conjuring up biscuits and scones and cookies and other baked deliciousness with no grains in them?  Or how many total pounds of nuts and seeds I’ve consumed creating hot cereal, cold cereal, granola, and all manner of other nutty seedy delicacies for you?  I am not complaining, in the least.  Truly, I love nuts.

It was hard not to think about the holidays approaching while wandering the decked-out aisles down at Trader Joe’s the other day.  I looked at all the pre-packaged nuts – the Honey Sesame Almonds and the other bags of sugar-laden nut morsels – and realized the world of nut snacks needs some *SANEity.

Caramel Orange Spice Cashews

So just in time for the holidays, here’s some Caramel Orange Spice Cashews.  They’re awesome.  Festive, slightly sweet, a touch of zing, crispy, crunchy nuggets of nutty gloriousness.

Eat them instead of candy.  Eat them instead of plain nuts.  Eat them instead of those other nuts loaded with sugar or honey or whatever sweetness they come dunked in.  Grab a handful for dessert.  Throw some in your Greek yogurt for breakfast.  Just remember they’re an addition to all those fabulous non-starchy veggies and proteins you’ve already downed.  Or they’re a snack.  They’re not the main deal.  Munch on them accordingly.

Happy Holidays!

5.0 from 2 reviews

Caramel Orange Spice Cashews
Prep time: 
Cook time: 
Total time: 
Serves: 6 – 8
  • 1 egg white
  • ¼ cup / 2 fl oz. sugar-free caramel syrup
  • 1 tsp vanilla extract
  • ½ tsp orange extract
  • 1 lb / 450g cashews
  • ½ tsp salt
  • 3 tsp cinnamon
  • 2 oranges – zest only
  1. In a large bowl whisk egg white, syrup, vanilla and orange extracts until frothy.
  2. Add cashews and stir until nuts are evenly and well coated.
  3. Add salt, cinnamon and orange zest and toss until cashews are completely covered.
  4. Spread nuts out onto a foil-covered baking sheet.
  5. Bake at 350F for 25 minutes until deep, golden brown, stirring the nuts to separate them every 5 minutes.
  6. Leave to cool completely before storing in an airtight jar.

Caramel Orange Spice Cashews

*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!

Julie - Amazing! These just came out of my oven. I finally tracked down the sugar free caramel syrup at Starbucks. Turns out they sell these syrups, but don’t have them out on the shelves. I burned mine just slightly but they are great! I wasn’t sure if I should adjust the cooking time b/c my cashews were raw. I think I also need to calibrate my oven.

carrie - I know I need to calibrate mine….too busy cooking! I have to be really careful not to eat too many of these in one sitting!!

Kati - Hi Carrie. I love listening to you and Jonathan every week. It seriously is a highlight for me! Unfortunately I have a miserable challenge being SANE – I’m allergic to eggs, white and yolk, chicken and duck, so I really can’t do anything with them. I have a powder substitute I can use for cooking, but I don’t know about using it when it’s a primary component. Will it work with this recipe well enough? Of do you have another substitution you would suggest trying? Thank you!!!!!

carrie - Kati – just leave the egg out and either add a little extra syrup or a little water. The egg white is just “glue”, it will be fine without. You lose out on a little protein, but that’s ok. Thanks so much for your podcast love and support!!

Carole Huxman - Are the cashews to be raw, or roasted, salted?

carrie - Carole – raw.

Kara - Hi Carrie!
I’m also an ex pat, now living in Northern California. What kind of suger free syrup did you use? The Starbucks/Toranis kind or the thicker Smucker’s type?


carrie - Hi Kara!! I use Torani sugar-free syrups. Great to “meet” you!

Charge Headlong » Carrie Brown | Marmalade and Mileposts - [...] And I Mean Everything [...]

Nancy - I made these nuts for Christmas Eve along with Carrie’s Chocolate Espresso cookies and some inSANE Christmas goodies. To my surprise (and disappointment because I was hoping to hoard them for myself) these nuts and the Chocolate cookies were the first to go.

This nut recipe is super adaptable. I didn’t have cashews so I substituted half raw almonds and half raw pecans. I didn’t have the caramel syrup so I used the sugar-free vanilla instead.

carrie - Oh, Nancy – your comment made my day! I LOVE that people who didn’t know they were eating “health” food chose it over the normal stuff :-)) If that doesn’t make you feel good about staying SANE, and not worrying about what others think, I don’t know what will. Good call on the nuts for using what you had available.

MVP - I finally got around to making these, and boy are the delicious! We are going through these like crazy at my house. And when you are baking them the house smells like orange cinnamon rolls, its heavenly!

carrie - Don’t go mad now…a gal canot live on nuts alone ;-)

The Monday Memo #6

Last week was a blur.  As I recall though, it seemed very tame compared to the week before.  While there were no major goings-on, there was an awful lot of exceedingly busy.

Had this been a typical year I would have been in England last week.  And still there this week.  It’s my nephew’s 4th birthday, and I am normally there to bake him a cake.  This will be my first Thanksgiving stateside in 4 years.  Here’s what happened this time last year while I was visiting my homeland.  Not surprisingly, it involved some really, really old stuff; and bacon.

Since I’m not currently in England, if you’re wondering what my Thanksgiving plans are where food is concerned, I’ll have you know I did buy turkey.  No, not a whole one, just parts of one.  Because the sandwiches will never know the difference.  Yes.  I said sandwiches.  Sandwiches that I’ll make with bread.  Bread made from wheat.  Yes!  I’ll be eating Turkey and Cranberry Sauce sandwiches on Thursday of this week.  I’ll be lolling on the couch with 5 cats, a pile of great movies and a bigger pile of Turkey and Cranberry Sauce Sandwiches.  It’s just how we roll on Turkey Day at the Brown House.  And if you need someone to give you permission to just enjoy Thanksgiving in all of its unhealthy food craziness – go for it.  It’s one day.  A day to be thankful, not a day to be worrying about every gram of inSANEity that passes your lips.  Relax, enjoy.  I will be.  And then, once the mashed potatoes, green bean casserole, candied yams and pecan pie have all been gobbled up – or in my case turkey sandwiches - we’ll head back to SANEity and all will be well.

Happy Thanksgiving, America!

Here’s stuff I made and ate and wrote about last week, in case you missed them.  It’s a good job I do this round-up post every Monday because I can’t even remember what I made you all yesterday, let alone 8 days ago.

Green Smoothie - Orange Creamsicle

Green Smoothie – Orange Creamsicle - you never knew green could taste so good.

Hazelnut Nutmeg Granola

Hazelnut Nutmeg Granola - add some crunch to your breakfast!

Cinnamon Raisin Rice Pudding

Cinnamon Raisin Rice Pudding – it’s amazing what a touch of spice can do.

There was no Art Show Opening Reception, no crushing deadlines, and no demolition going down at Marmalade HQ.  The Crew are still in-and-out of your favorite *SANE test kitchen – but now they’re putting things back together and making it all pretty.  It’ll be finished in a couple of days.  Wheeeeeeeeee!

In the meantime, my entire house is covered in a fine layer of plaster dust, and earlier today I thought my contractor was trying to kill me.  Or get me high.  I couldn’t quite put my finger on what those fumes were before I started slurring and saying, “Hey, dude.”

Last week also involved a stooopid headache, mud – lots of mud, trying to decide whether to turkey or not to turkey, planning a rug-shopping adventure, deciding not to put in a bigger window, and wondering if it is time for kitty #6.  It included way too much thinking.  Sometimes I really wish I could switch my brain off.  My friend, Lorrie, suggested whisky.  I think I’d have more luck watching an episode of Desperate Housewives.

I was reminded why I only use microwaves in a National Emergency when I ate {home-made SANE} lasagna that was cold in the middle and molten round the edges.  I discovered that cheese that has reached the temperature of the Earth’s core is *really* hard to clean off glassware.  Then I did something wildly uncharacteristic early on in the week, but I can’t tell you what it was because I am still in denial that it even happened.  What was I thinking??  I also realized that this is last Sunday that I’ll be blogging from the West Wing.  Can I tell you how excited I am about that?  I. AM. SO. EXCITED.

Earlier in the week, in an effort to prove that I cannot type, I typed a status update on Facebook with a towel over my hands so I couldn’t see them.  As it turns out I can type just as well when I am not looking as when I am.  I am still totally weirded out over this state of affairs.

On Friday I spent $221.56 at Trader Joe’s.  I know!!!!!  So either:  a) I haven’t been grocery shopping in a very long time OR b) TJ’s did a really outstanding job of their new store.  I don’t think I’ve even managed $100 in one hit at a TJ’s before.  I needed a nap when I got home.

At one point I couldn’t decide whether it was alarming or hysterical that someone typed “don’t tell my mom xxx gallery” into a search engine and ended up here at Marmalade and Mileposts.  There was also something not quite right, somehow, about inventing green smoothie recipes while doing laundry at 10:38 on a Friday night.

On Saturday I decided it just wouldn’t be nearly as much fun moving those 7 foot high glass-doored cabinets filled with china and glassware if I emptied them first.  So I didn’t.  I did discover some new muscles that even Bailor’s eccentricity hadn’t made me aware of.  Saturday also saw a big, fat FAIL on the coconut flour front.  Because coconut flour and almond flour are not the same.  AT ALL.  I blame Bailor on all counts.  Especially with regard to the coconut flour.  But that’s a whole other post for a different day.

From around the web I got some first rate loving from the lovely Lipomachia who chronicles her battle-with-the-bulge, type-2 diabetes and pregnancy.  Meanwhile, it turns out that Bailor translated The Smarter Science of Slim into Chimpanzee.  Who knew?  Plus, America mourned the demise of The Twinkie.  Well, not quite ALL of America.

And The Bailinator and I podcasted.  And then we had a huge technology FAIL and discovered we had recorded exactly nothing.  Sigh.  Here’s one we did earlier.

EPISODE 21: More Protein, Less Body Fat – The Simple Science of SANE Protein

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

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



Stuff I made and ate and will write about in the coming couple weeks. You mentioned that you like a preview to the movie. I aim to please.

Green Smoothie - Lemon Blueberry Cream

Green Smoothie – Lemon Blueberry Cream

Caramel Orange Spice Cashews

Caramel Orange Spice Cashews

Beet and Tarragon Soup

Beet and Tarragon Soup

Broccoli and Red Pepper Quiche Cups

Broccoli and Red Pepper Quiche Cups

Creamy Peanut Butter Mousse

Orange Cranberry Scones


Smoked Salmon Baked Eggs

Smoked Salmon Baked Eggs

Leek and Pear Soup

Leek and Pear Soup

Brussel Sprouts with Leek and Poppy Seeds

Brussel Sprouts with Leek and Poppy Seeds

Cheesy Pea Shoot Scramble

Cheesy Pea Shoot Scramble


“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” – Mark Victor Hansen

Happy Monday!


*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!

Cinnamon Raisin Rice Pudding

It’s no secret that Jonathan is the science major in this whole Smarter Science of Slim thing, while I am the creative, arty one – which is funny because I can’t paint to save my life, and I’m not particularly crafty, either.  But give me food or pixels, or food and pixels, and I’m all over it.

So it is with a huge amount of pleasure that I share with you a dish that Mr. Bailor himself introduced me to: *SANE Rice Pudding.  Of course I fiddled with it slightly – heaven forbid that I could make something WITHOUT TWEAKING IT FIRST.  I don’t care who gives me a recipe – it ain’t going to be posted on my blog unless I’ve made it with my own hands first; and then eaten it.  Even if it is just assembly.

Cinnamon Raisin Rice Pudding

It’s the easiest thing in the world to make, and you can eat it for breakfast or dessert, or any time in between.  You can make a big batch for the whole week and just keep it in the ‘fridge.  There’s gobs of protein in this puppy, so if you struggle with getting enough protein in, consider a cup of this after lunch or dinner.  Or both.

And of course, it’s got no rice in it – but it really does remind me of rice pudding – except it doesn’t make me fall asleep, put on weight, or grow a muffin top.

5.0 from 2 reviews

Cinnamon Raisin Rice Pudding
Prep time: 
Total time: 
Serves: 1
  • 1 cup / 8 fl oz. non-fat cottage cheese
  • ⅓ cup / 1 oz. / 30g vanilla whey
  • ¼ cup raisins
  • ⅛ tsp cinnamon – it doesn’t take much!
  • Xylitol or equivalent sweetener to taste, if needed
  1. Stir ingredients gently in a bowl until completely mixed.
  2. Sweeten to taste, if required.

Cinnamon Raisin Rice Pudding

DING!  That was easy.





*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!

Romy - Dear Carrie

Since the beginning of your podcasts with Jonathan I read your blog. Your post are always very entertaining and interesting to read. I’m often a bit sad that I can not eat dairy (cannot digest milk protein) when I see your delicious recipes. I would love to eat the milk rice ;-)

I’m living a paleo lifestyle since almost 3 years and do shot intensive workouts 3 times a week. I feel great and my energy level has never been better.

I live with my family in Zurich (Switzerland) and together with my husband I wrote the first paleo lifestyle guide for German speaking people. It’s an iBook which will be released mid of December. We are already working on a English version. The iBook full of colorful pictures and interactive tools.

I’m looking forward to more of your podcasts and blog posts. Thank you very much.
Kind regards

Sylvia - Oh so easy and oh so YUMMMM!!!
Carrie, I’m really enjoying all your delicious recipes, but I have a question about this one. Due to being insulin resistant, I’m currently off all carbs and sugars, so should I leave out the raisins in this recipe or is the natural sugar contained in raisins negligible?
Thanks in advance for your reply and thank you and Jonathon for debunking all the rubbish we have been fed (pardon the pun) by so called “experts” on diets and diet fads over the years. I get so cranky when I think about all the WRONG information these people have been brainwashing us with and it’s great to be getting information which can be scientifically backed.

carrie - Hi Sylvia! I am not a doctor or other medical professional, but if I were you I would leave out the raisins until your insulin situation is resolved. Raisins have quite a lot of natural sugars in them, but your body cannot tell the difference between them and refined white sugar. You and us both on getting cranky about mis-information!!

carrie - Romy – THANK YOU so much for all your support! We so appreciate you. Thank you too for your kind words. I am thrilled that Paleo has ben so good for you – that is awesome. And you get to live in such a beautiful country. Thanks for stopping by – it’s lovely to “meet” you.

Colleen - Seriously awesome! My new favourite way to eat cottage cheese and I love raisins! Doesn’t even need any sweetener. Could it be that I’m starting to lose my sweet tooth!!! Thanks Carrie (and JB)!

carrie - It’s amazing what a bit of spice can do!

Very Berry Rice Pudding » Carrie Brown | Marmalade and Mileposts - [...] made this as a dessert one day when I fancied the whole rice pudding thing, but wasn’t in the mood for cinnamon.  I’ve since eaten it for breakfast and a snack as well.  It’s one of the {gazillion} [...]

Bob - Carrie,

I’ve never liked cottage cheese. I simply don’t like the texture. I tried this recipe and I really like it. It tastes like rice pudding and the protein powder changes the texture to make it more custardy. Great work.


carrie - So glad you loved it, Bob!! Thanks for taking time to comment :-)

Rebecca - Carrie this is delish! I normally hate cottage cheese in sweet concoctions but this is awesome. I threw some sunflower seeds in mine because I too can’t help but fiddle – but with or without I will definitely make this again.

carrie - Love the sunflower seed thing, Rebecca!!

Jerel - I so wanted to love this recipe, but this tasted bad. I’m starting to zero in on the fact that I’m finding I don’t like the taste of the Opt. Nut. vanilla protein powder. I know you don’t specify which protein powder in the recipe, but you have mentioned that this is the powder you use. It just tastes too “chemically” to me. Is there no unflavored protein powder out there? I’d rather add my own flavor to things. Please help!

carrie - Jerel – I think you may be what is known as a “super-taster”. I think you’re right about the problem being the protein powder you used. Unfortunately it is the only protein powder I have used (it’s the one JB recommends so I never felt the need to try any others) so I can’t give advice on how others taste. I found some unflavored ones here: but you might be better off focusing on egg white powder as your protein powder instead: Hope either of those suggestions help! Most people love this rice pudding and I want you to, too!

2014 Healthy Meal Plan: WEEK 12 | Half Size Me - […] Cinnamon Raisin Rice Pudding (from Marmalade & Mileposts) […]

Hazelnut Nutmeg Granola

I’ve had oodles of recipe requests rolling in over the last little while, and I want you to know something.  Despite what I can imagine you might be thinking, your pleadings are not falling on deaf ears, nor are they falling by the wayside of my crazily hectic life.  I am working away feverishly to get them all to you, but it’s not always a quick or easy process.  There’s a few things about me you might not know, which may help you understand why things are coming out the gate more slowly than might seem desirable, or even tolerable.

I am entirely detail-oriented, and when it comes to blog posts this translates to my refusal to post a recipe unless I’ve made it with my own hands; because I have to know that it works – and works well.  I need to know that you will get the same great results in your own kitchen if you follow my recipe.  I would rather stab myself in the left eye with a hot poker than post a recipe I hadn’t made and eaten.  Frequently this means that I make a recipe several times – I think I got to Cheesy Biscuits 5.0 before I let you have them.  I must have consumed 6 lbs of almonds that weekend – DO NOT TRY THIS AT HOME!!

If you see a photo of a recipe here it means I made it – following the recipe to the letter - and it looked exactly like you see in the picture when I was finished.  And then I ate it.  You don’t get a picture and a recipe until the dish is worthy of being in that temple of a body of yours.  You are so worth it.

Hazelnut Nutmeg Granola

One thing that has been asked for a gazillion times is *SANE Granola.  I am very enthused to chronicle that despite making this a couple of weekends ago, I have finally found a minute to get over here to tell the tale.  Well, of course, if these recipe posts only took a minute, I wouldn’t have a backlog in the first place.  But let’s not dwell on that little detail;  let’s just celebrate the arrival of *SANE Granola in your world.  Because *SANE Granola is awesome.  It will make you feel normal.

Hazelnut Nutmeg Granola

I love this stuff for breakfast.  It’s crunchy, if you’ve made a batch in advance breakfast is ready in 15 seconds, it’s tasty and it’s very filling.  I can’t down very much of it in one sitting.

One thing to note: when we say this is *SANE, what we really mean in this instance is that it does not contain any sugars, starches, grains or unhealthy oils.  This granola does not provide a huge amount of protein, fiber or water which is what makes a food truly SANE.  It does provide healthy fats, some fiber & the other nutrients that nuts and seeds bring to the table.  So, enjoy this for breakfast but ensure you still get your day dose of SANE protein, fiber and water.

Hazelnut Nutmeg Granola

One way to start on your protein for the day is to eat this granola with a cup of non-fat Greek yogurt and a scoop of your favorite whey powder stirred in until it’s smooth.  Chocolate whey is my favorite yogurt mix-in to go with this granola.  The nuts and seeds are all goodness, but you gotta get that protein in.

Granola-lovers unite!  Get some crunch back into your breakfasts.

5.0 from 1 reviews

Nutty Nutmeg Granola
Prep time: 
Cook time: 
Total time: 
Serves: 8
  • 1 cup cashews, roughly chopped
  • 1 cup unsweetened flaked coconut
  • 1 cup hazelnuts, roughly chopped
  • 8 TBSP whole flax seeds
  • 1 cup slivered almonds
  • 6 tsp ground nutmeg
  • ⅔ cup sugar-free vanilla syrup
  • 2 TBSP coconut oil, melted
  1. Mix all the nuts, seeds and nutmeg together in a large bowl.
  2. Add the oil and syrup and mix 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 until deep golden brown, stirring occasionally to ensure even coloring.
  5. Allow to cool completely before storing in an air-tight jar.

Hazelnut Nutmeg 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!

Kayla McColl - Looks great!
What kind of sugar free vanilla syrup do you use/recommend?

Karen - What exactly are the ingredients in the sugar-free syrups that you use in this recipe and others in your blog?

Catherine - I’d be curious to hear if you have tried it with milk, it might satisfy my husbands craving for cereal, he misses his crunchy nut corn flakes!

carrie - I haven’t, Catherine, but I totally would! I cannot imagine it wouldn’t by awesome :-)

Catherine - Fantastic, I think I will make it a weekend treat for him, he’s such a lucky man :P

carrie - I have another granola coming up in the next week too :-)

Pen Curry - I’d like to try this but have only got milled flax seeds. Assume I can’t use that so shall I just leave flax seeds out? Thanks.

carrie - Hi Pen – you could use milled, but I think it would make it rather messy, so I would just leave them out. Enjoy!

Doug - This is a fantastic alternative to all the other granolas out there. I made it last week and my sweetie-pie and I both loved it!!

carrie - There is a new granola coming up very soon, Doug!

Chocolate Yogurt Supreme » Carrie Brown | Marmalade and Mileposts - [...] You needed things that crunch.  I added a couple here and here. [...]

Wednesday - I made this and wasn’t wowed by it, because it wasnt granola-y enough. It seemed more like tasty nuts to me.
So I came up with a riff on it that ended up being like a nature valley granola bar.

1 cup cashews, roughly chopped
1 cup unsweetened shredded coconut
1 cup hazelnuts, roughly chopped
1/2 cup ground flax seeds
1 cup slivered almonds
6 tsp ground cinnamon
3/4 cup sugar-free vanilla syrup
2 tbsp coconut oil, melted
1/2 tsp salt
1 cup textured vegetable protein
2 egg whites, whipped
1/4 tsp cream of tarter
1/2 cup water

Mix all the dry ingredients together, then pulse a few times in the food processor to have a slightly more homogenous blend. Stir in melted coconut oil. Pour on water and syrup. Let sit for about 15 minutes letting the flax do its weird gelatinous thing. Whip egg whites with cream of tarter. Add the “dough” and stir to combine. Press the thick dough evenly across a cookie sheet. Put in the oven at 275. Bake for about 30 minutes, then turn off the oven. Let it cool in the oven. It is most convenient to do this over night. Remove in the morning and break into pieces. If it is still slightly chewy, turn the oven back on. Once it comes to temperature, turn off and let cool in the oven again.
Note: I added tvp just to up the protein and add a light crispy texture. If you don’t do soy, just leave it out and decrease the water as necessary. You just don’t want the dough soupy. The ground flax, water, and egg whites offer a more clumpy product.

Alexandra - Hi Carrie,

I hate flaked coconut. With what can I replace it with ?

carrie - Any flaked nut would work, Alexandra.

Green Smoothie – Orange Creamsicle


I realize this smoothie is a little on the green side.  Fear not lovely readers who have yet to jump aboard the green smoothie train – it tastes like an Orange Creamsicle.  No, really!  I know that seems highly unlikely looking at the color of it, and reading the list of ingredients will probably do nothing to quell your that-can’t-possibly-taste-good fears.  There’s nothing else for it – you’re just going to have to trust me on this one and whip it up one morning.  If you’re conscious of odd looks and strange comments at the office, grab yourself one of those colorful cups – no one will be any the wiser.

Green Smoothie - Orange Creamsicle

The problem with most smoothie recipes is that many of them use banana to give it that creamy texture.  We don’t do bananas.  Then they’ll use fruits like apples and grapes to sweeten them, because they are really good at sweetening things.  We don’t do those super-sweet fruits.  So I really had to start from scratch on the smoothie front.  If you’re like me, the thought of drinking your veggies in liquid form isn’t horrible, but if I had a choice I’d really rather prefer it if they tasted like something else entirely.  Like an Orange Creamsicle or a Strawberry Milkshake.

In the first Green Smoothie I made for you I used avocado to give the creamy texture.  With this one, although the pith of the oranges helps, there’s nothing to hold everything together, and quickly after mixing, smoothies like this tend to separate.  I don’t care for that whole weird texture thing, so I was racking my brains for a solution that didn’t involve adding avocado, but was something bland enough to not alter the flavor.  Enter guar gum, which I have been playing around with as a crumb stabilizer / emulsifier in *SANE baked goods.  Turns out a splash of guar gum at the very end solves every smoothie texture and separation issue around.  Yay.  I really mean, YAY!!!

So while guar gum is optional, it will improve the texture and creaminess of your smoothie by miles, and will also prevent your smoothie from separating if you don’t drink it fast enough.  On those days when you make a smoothie in the morning but plan to drink half of it later in the day, your separation issues are now a thing of the past.

Bottoms up!

4.5 from 4 reviews

Green Smoothie – Orange Creamsicle
Prep time: 
Total time: 
Serves: 1
  • ½ cup / 4 fl oz. unsweetened thin coconut milk
  • ¼ cup / 2 fl oz. non-fat Greek yogurt
  • 6 oz / 170g fresh spinach
  • 2 oranges, take zest from ½ an orange before peeling
  • 1 cup / 3 oz. / 85g vanilla whey protein powder
  • ½ tsp vanilla extract
  • Xylitol or equivalent sweetener to taste
  • ½ tsp guar gum
  1. Place ingredients in blender in order listed, including orange zest, except guar gum.
  2. Blend on high until completely smooth.
  3. Remove blender lid stopper and while blender is still running shake guar gum in.
  4. Blend for 10 seconds.




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

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!

Cowgirl Rae - When calling 6 cups of spinach does that equal one of the boxes one might buy? How does that translate into weight? I’ve never found a reasonable way to measure raw spinach into cups. I looked at guar gum at the store recently (spendy) how does it compare to xanthan gum? They were both at the store.

carrie - Hi Rae, Guar gum is used mainly in cold applications, xanthan gum in hot. They have very similiar effects as thickeners. They are spendy but you use tiny amounts so a little goes a long way. I am going to weigh a cup of spinach for you later :-)

Julie - This. Is. So. Good. Thank you! I used the little clementines I picked up at Costco and had kale in the fridge. I was inspired by your milk cubes and made coconut milk cubes with the extras from the last smoothie. These were perfect to keep it cold since it doesn’t have frozen fruit in it. And my new silicon cups arrived today :)

carrie - YES!!! I love milk cubes and this is a great way to use them ;-)

Shannon - This is so good! Thanks for the recipe, and for this wonderful site.

carrie - THANK YOU, Shannon for your kind words. Huge thanks for your support!!

carrie - Hey Rae! I weighed what I call a cup of fresh spinach and it is 1 oz. I’ll use weights in future and update the previous recipes. Thanks for making me do that! :-)

Cowgirl Rae - THANKS…. that makes sense. I will buy a scale one day. But knowing an ounce is helpful for portioning for the boxes I buy.

You’re the best!

carrie - Hey Rae – I admit – your use of the word “boxes” in relation to spinach scares me. Are you talking fresh or cooked spinach? I’m talking fresh…

Stacey - Could you please explain why you use whey protein? I have read that whey is harder to digest than rice, pea and cranberry protein.

carrie - Hi Stacey – the short answer is because Jonathan Bailor said so (and 10 years of research is enough for me!) :-) The more technical answer is that whey protein is more nutrient dense then any other known protein. It is also very easily digested. Living SANE is all about getting the most nutrition we can and eating those things that help our bodies unclog and start working as they should naturally. Whey protein is a great way to help with that.

Cowgirl Rae - Carrie, by ‘boxes’ I mean the fresh spinach I buy comes in a clear plastic box. Usually 11 or 16 ounces.

I’ve not had luck with purchasing bundles spinach…. its usually wet and dirty. The boxed is clean, dry and washed during packaging.

Not frozen!!!

carrie - Oh thank heavens, Rae. I’ll be able to sleep tonight now.

Cowgirl Rae - LOL…. I can see you lying awake, worried about how the smoothie turns out using frozen spinach… all discolored, stringy and pond scummy!

I have used frozen spinach thawed and squeezed dry and chopped for spinach dip, I like it for that use.
As a kid I was forced to eat canned spinach, boiled and dressed with vinegar…. it was a favorite of my mother. I went decades before ever trying spinach again.
Sorry Popeye, but canned spinach is from *ell.

carrie - Frozen spinach has given me nightmares my whole life! :-) And worrying about SANE recipes really does keep me up at night!

Lisa - How many cups do your smoothies measure out to? I’m curious to see if they will fit in a 12 or 16 oz travel cup.

carrie - Lisa – I won’t be able to answer this until I get back from my shooting trip.

Nikki - Hi Carrie! I’m curious if you’ve ever made smoothies with chia seeds as a thickening agent? I’m sure this wouldn’t work with regular blenders, but since you and JB convinced me to buy a Viatmix in your last podcast, I am SOOOOOOOOOOO excited to start try these smoothies. I’m wondering if chia seeds would gel enough during the mixing process to help hold the smoothie together? Not only that, but we all know how SANE chia seeds are, so that would be a bonus too! I’m anxious to hear your thoughts…and I’ll post back as soon as my Vitamix is delivered and I give it a try!

carrie - Nikki – on my *very, very long* list of things to do!! COongrats on making a fabulous investment :-)

Tanya - Hi Carrie,

Have you ever made this recipe with just the coconut milk as I can’t get greek yoghurt where I live? Do you think it would work? Is there any other alternative I can use? (I can’t get low fat yoghurt either).


carrie - Hi Tanya – in this instance you can just leave the yogurt out. It will not have quite the same texture, but since it has guar gum in will still be awesome. Hope that helps! Where do you live?

Tanya - Thanks for your quick reply Carrie… Yes! That helps alot :-) I live in Jordan (Middle East)

Cheryl Mathieu - I just made this as my first smoothie ever and I can’t believe how delicious it is! After a long work day, I made it for dinner because I didn’t feel like cooking. I’m already thinking that I might make the strawberry one for breakfast tomorrow. I can see a daily green smoothie addiction starting!

carrie - And Cheryl hops aboard the Smoothie Train. Hoorah!!!! :-D

Stefanie - Milk ice cubes is genius! Those cartons take up tons of space in my fridge and have to be used like 10 to 14 days after opening. I like to have different kinds but can’t drink multiple cartoons in that time frame. Must buy ice trays this weekend!

carrie - GO, Milk Cubes!!! :-)

Nancy - Hi Carrie. Thank you so much for the delicious recipe. My daughters and I loved it. I have a question about the whey protein you use. I noticed on the ingredient list is says it contains soy protein. Are you and Jonathan concerned about the effects of soy? Thank you again for the great recipe!

Patty - I am very interested in trying one of your smoothies, because I really don’t like vegetables at all. I like the idea of this one, but is there a way to do a chocolate orange smoothie? The combo of flavors is my absolute favorite!

carrie - Hi Patty – I have just started writing my third cookbook, which is going to include a Smoothie section. I will make sure Chocolate Orange is in there and I will dedicate it to you!

Patty - Oh my goodness, Carrie! How wonderful! Thanks so much! I think I’ll start with this one and then the chocolate ones that you have here on the website. :-)

Rosalva - Why unsweetened coconut milk in your shakes? Could you use 2% milk?

carrie - Hi Rosalva, Cows milk contains a large amount of sugar so is not very SANE. A much healthier option is unsweetened coconut milk. Coconut milk is also full of MCTs which are a very healthy and beneficial type fat. Hope that helps!

carrie - Rosalva – cows milk is not particularly SANE as it contains a lot of sugar. Coconut milk is a very SANE option. Hope that helps!

Brian Milby - Wow, this tasted very good. Almost too much for a single drink. I think I would like it colder so I’ll need to experiment a little (milk cubes sound good). Thanks for the recipe.

carrie - Thanks for the smoothie love, Brian!

peter - I know we don’t like to count calories but with a dead pancreas I need some help matching up the serving intake to insulin units. Given 1u per 15g of carbo what does this require??

carrie - Hi Peter – sorry that you have to deal with that. I can only imagine what it is like. I am also sorry that I have no clue on the answer to your question off the top of my head, but I did find several calculators online that look like they would work well to help you find that number for any recipe. Here’s one: I hope that helps!

Anthony Agee - I had my doubts this would taste like a creamsicle. Boy was I wrong.It really was yummy.

I noticed my protein powder had xanthum gum and stevia in it so I didn’t add any additional sweetening. It was sweet enough.

So is this 6 servings of veggies?

carrie - Anthony – I’d say 4 servings. Glad you loved it!

The Hardcore Green Smoothie » Carrie Brown | Life in the SANE lane - […] taste horrid by any means, but it is not scrumptious like the Strawberry Milkshake Smoothie or the Orange Creamsicle Smoothie.  It reminds me most of the flavor of peanut butter.  It has a vaguely nutty taste, but on the […]

Curt - I saw you and Jonathan on the Creativelive videos and you were making me hungry, so I had to track you and your recipes down. I’ve also got your cookbooks now too!

Awesome smoothies! I like most vegetables but eating them this way feels more like eating a dessert…but healthy :)

So, after I ran out of spinach from making smoothies for a few days, I decided to use your guidelines and make a smoothie with stuff I had on hand (haha, you’ve created a monster). It’s “berry, berry, berry good” :)

1/2 cup frozen berry’s (Costco’s raspberry, blueberry, blackberry)
1/4 head of cabbage
2 carrots
1 cup hot water
1/2 cup unsweetened coconut milk
1/4 cup non-fat Greek yogurt
1 cup vanilla whey protein powder
1/2 tsp guar gum

Nobody knew it had cabbage or carrots in it, they thought it had marshmallows in it (lol).

carrie - Love it, Curt! Thanks so much for the support and cookbook love!