I decided that a lovely, *SANE muffin – or twelve – was an excellent way to start the year.  So I made you Raspberry Almond Muffins, or, as my brother pointed out while we were Skyping a few weeks back, a Bakewell Tart in a cupcake.  If you don’t know what a Bakewell Tart is, now you can experience what one tastes like without the accompanying *inSANEity that a traditional one would give you.  I call that a win win.

I didn’t have plans to make you anything raspberry in the middle of winter until I toddled into Trader Joe’s and saw 12 oz boxes of fresh raspberries for $3.49.  Wait.  What??  Even in summer I get excited if I see 6 oz for $3.99.  But 12 oz for less than that IN DECEMBER??  Those sparkling, deep red berries were coming home in my basket.  Boom!  Scrumptious Raspberry Almond Muffins powered me around Southern Oregon and Northern California for the holidays.  Hurrah!


There were several iterations of these produced before they were up to par for sharing with you, mainly because there was this very upsetting fruit-falling issue.  No one likes a soggy bottom.  But you know me – never one to let a sinking raspberry halt the parade.

I had lovely reader Wren Tidwell test the final recipe for me and her verdict was, “They are beautiful and delicious!”  Thanks, Wren!

Here.  Have a Raspberry Almond Muffin.  And a very Happy {SANE} New Year!

Raspberry Almond Muffins
Prep time: 
Cook time: 
Total time: 
Serves: 12
  • 6 oz. / 170g almond flour (NOT almond meal)
  • 1 oz. / 30g chia seeds, ground
  • 1 oz. / 30g egg white powder
  • ½ tsp. sea salt
  • 3 tsp. baking powder
  • 3 oz. / 85g xylitol
  • 1 tsp. guar gum
  • 6 oz. / 170g fresh raspberries
  • 1 egg
  • 2 tsp. almond extract
  • 6 fl. oz. / ¾ cup thin coconut milk (carton)
  1. Preheat oven to 325 F
  2. Spray muffin tins or silicone cups with coconut oil
  3. In a large bowl mix the almond flour, ground chia seeds, egg white powder, sea salt, baking powder, xylitol, and guar gum together well.
  4. Cut raspberries in to quarters.
  5. Gently mix raspberries into the dry mixture.
  6. In a small bowl mix the egg, almond extract, and thin coconut milk together well.
  7. Add the egg mixture to the dry ingredients and stir quickly and well. It will be very thick.
  8. Use a quarter cup (or similar) to scoop mixture out into muffins cups / tins.
  9. Bake in center of oven for 40 minutes.
  10. Remove from the cups / tins as soon as they are cool enough to handle and cool completely on a wire rack before packing in an airtight container.



*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!
  • Brenda - These look so yummy! Can’t wait to make them! Just wondering where you get your egg white powder? I can’t find anything cheaper then $10 for 3 oz… and that don’t make it into my budget!!ReplyCancel

  • Patricia - Hi Carrie Your recipes really make my cooking so much fun. Here in Tasmania(Australia) I cannot find egg white powder anywhere. We do have fresh egg whites in a carton though but I feel this may really alter the outcome. Any suggestions? Many ThanksReplyCancel

    • carrie - Hi Patricia! I can’t guarantee this will work, but if I were in your situation I would start with adding 2 egg whites and reducing the coconut milk by the same amount (measure the fluid volume of the whites first) and see how that works. Let me know how it goes!ReplyCancel

      • Patricia - Thanks Carrie. I will try this next weekend. I made your cheesy scones yesterday OMG how good are they? Having just read the SANE post on weight loss for post menopausal women I need to cut the treats down to only very occasionally as I have CFS and it makes it hard to do the required exercise .Still everyone needs a little treat every now and then!ReplyCancel

  • Staci Thompson - Carrie, I made these this morning and they were wonderful! I used blueberries (quartered) in some and raspberries in others and both were just excellent. Thank you so much for this recipe!ReplyCancel

It’s that time of year when an awful lot of people turn their thoughts to better health – fat loss, wellness, less illness, more energy, happier, healthier lives.  It’s natural after the typical holiday dietary excesses leave us feeling fat, bloated, tired, rundown, and sick.  It’s the time of year when we feel the most sick and tired of being sick and tired.  We have an urge to purge.  We want to forge into the new year feeling better, looking better and able to take on life better.  Who wouldn’t want all that?

If you found your way here while looking for resources or a path to help you in your health and fat loss goals, or you are a regular reader whose life got in the way and you want to get back on track, or you just want to be reminded why a *SANE lifestyle is awesome – you’ve come to the right place.  Hello!  Welcome!

If you’re lost with where to start, this post will get you going in the right direction as fast and easily as possible, because healthy shouldn’t be hard or complicated.  I didn’t want you to feel like you had to go all over my blog trying to find all the necessary info to get started, so I put this together so you had it all in one place to refer to as you get going.


1. Read these pages for an overview and links to everything you need to get started:

FAQ: What is SANE?

SANE Lifestyle —> Start here!


2. Order my *SANE Cookbooks and subscribe to this blog to get new, delicious free SANE recipes delivered straight to your inbox the instant they are published.  These SANE recipes mean that you can get started on your health and fat loss straight away while you are reading and learning about a SANE lifestyle.


3. Progress not perfection!  Make *SANE work for your life and your family. You have to do what works for you as you start this amazing journey. So if taking smalls steps to *SANEity works for you, do it. If going cold-turkey on your current way of eating, diving right in, and being 100% SANE works for you from day 1, do that!  Decide what’s possible for you to do to keep you on track and then do it.  Your path will be different to someone else’s, and that’s OK.  It is more important to keep moving closer to health than it is to be perfect.  Start where you are and move forward.  Take the first step in the right direction and you will already be in a healthier, happier place.


4. Know that you can do this.  Let me know how I can help!


2015 is your year.  Just do it :-)  www.carriebrown.com



*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!

Hello, friends!  An exceedingly Happy New Year to you!

How are your 2015 resolutions coming along?  I’d love to hear about the things that you are going to focus on in 2015 and the things that are important to you.

Ah, yes.  I forgot.  New Year resolution-making isn’t terribly cool and trendy these days is it.  In fact, it seems to me it has become a thing to be ridiculed.  I’ve been pondering this the last few days – as the endless snide commentary has started galloping around the internet – because it never used to be that way.  It used to be that most everyone made resolutions, with enthusiasm and gusto and with a sense of hope and renewal.  Even in England! :-)

I have come to the conclusion that the problem with resolution-making is not the resolutions.  The problem is the modern disease of resolution mockery.  Resolution-making has become the star of innumerable memes and the butt of more jokes than there are marshmallow Peeps {***warning! this link could be extremely damaging to your health! proceed with caution!***} produced in America each year, which, according to the interwebs is over 700 million.  And boy ain’t that another blog post in the making.  Resolution-making, I offer, has been systematically reduced from a fine, noble and useful endeavor to the internet’s favorite winter comedy show.  It feels like more and more people are embarrassed to share that they have New Year resolutions, and an increasing number have just stopped making them.

Having spent several days thinking about why this might all be, I was left with the following thoughts:

  • We fail to keep resolutions – in part – because the mockery has now conditioned us to believe that we will.  We’ve been told long enough and loud enough that everyone fails by mid-February – so we do.  It’s almost like we feel we need to do what the world expects us to do.  Like a self-fulfilling prophecy.
  • No one likes to be mocked or ridiculed, so to avoid the onslaught of resolution ridicule we just don’t go there.
  • Sharing of resolutions is often met with some form of “Uh huh, we’ll see how long THAT lasts.  Ha ha.”  Even from people who like us.  Weird.
  • Those that mock seem to want others to fail.  Maybe this is because they have failed to keep resolutions themselves, so if they see others succeed they feel doubly failed.  Or maybe it’s because they don’t believe they can keep resolutions themselves, so they feel the need to bring others down.  Or maybe I am completely on the wrong track here, but I just don’t understand why people would want to ridicule the genuine efforts of those that want to improve themselves and their lives.

I don’t subscribe to any of that.  I love resolutions, and I think resolution-making at the start of each new year is a brilliant thing to do, and since I don’t write this blog in order to get more ‘likes’, nor do I give one fat flying squirrel what others think of me, I am going to openly encourage you to stand strong and show the world how magnificently successful resolution-making can be.

Let’s give the finger to the world of resolution ridiculers!  Let’s inspire others with our resolve and can-do attitude!  Let’s rock this resolution thing!


Data shows that people who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t explicitly make resolutions.  10 times!  If you want to be a better version of yourself this year, make some resolutions that will get you there.

www.carriebrown.comYou got this.




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

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!
  • Pat Otto - I make lots of resolutions every year. I know I won’t keep them fully, but small steps are still steps. If I say I will walk every day, I know that means I will walk 3-4 times a week. If I only resolve to walk 3 times a week I may not walk once or twice. I am not hard on myself. If I resolve to read 30 books a year and read 25, that’s okay.
    Not setting goals is giving up before you begin. Requiring perfection shouldn’t be part of the resolution process.ReplyCancel

  • Staci Thompson - Great post – So my resolution is to keep my “things” picked up so I don’t have to do the kabillion-hour-depressing-time-sucking-marathon cleanup every year. Now it’s written! Just love your blog (and the sides cookbook, we bought that over Christmas) and writing, have a great 2015.ReplyCancel

I am not much of a stats girl when it comes to my blog, or Facebook, Twitter and other forms of social media.  I don’t obsess over how many ‘fans’ or followers or visitors I have.  I don’t write my posts with a focus on numbers, or a goal to get more people to like me or to make more $$.  If a post is read by 85 or 85,000 people it doesn’t leave me feeling any more or less successful, or any better or worse of a person.  I don’t see my blog as a competition with either myself or anyone else.  My agenda is to help and inspire, and if I help or inspire even one person to live a longer, better, healthier life, I am thrilled.

However, I find it fascinating to see, at the end of each year, which recipes were the most popular.  It helps me to determine what might be most useful to you going forward in your health journey, and that is important to me.  Super fascinating to me this year is that the Top SANE Recipes of 2014 are almost identical to the Top SANE Recipes of 2013.  Now that may be because I wasn’t able to do a lot of recipe developing this year and focused mainly on tips for living SANE.  Or it may be because all our new SANE friends loved the same recipes as those of you who have been coming here for a while.  Who knows!  What I do know is that if you haven’t made any of these recipes yet – by popular vote you clearly ought to.

THANK YOU for being here in 2014: I could not have done it with out you.

I totally heart you, lovely readers.


Hardcore Green Smoothie


Peanut Butter Ice Cream

2013-5-27 Lemon Shortbread Cookies-7567

Lemon Shortbread Cookies

2012-11-4 Dark Chocolate Espresso Cookies-5100

Dark Chocolate Espresso Cookies


Hot and Nutty Cereal

2012-10-28 Cheesy Scones (Biscuits)-5034

Cheesy Scones / Biscuits


Strawberry Milkshake Green Smoothie


Chocolate Raspberry Green Smoothie

SANE "Sugar" Cookies | www.carriebrown.com

Sugar Cookies

SANE Meringue Cookies | Carrie Brown

Meringue Cookies

There were a lot of non-recipe posts in 2014.  Here’s the Top reads:

A Veritable Transformation

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

SANE / The Calorie Myth / SANE Solution –> Start Here

The Transformation: Meal Plan

The Transformation: SANE Eating

What is SANE?

The Transformation: Supplements

The Transformation: Eccentric Exercise

It’s all just thermodynamics, right?

What’s in my cupboards?

What was your favorite SANE recipe of 2014?  What tip helped you the most to stay SANE?

On a separate note it would be awesomely handy if you would list any requests that you have for recipes in 2015 in the comments.  While I might not care about stats, I do want to focus on making your SANE journey as delicious and easy as possible.  Let me know what you want.

Happy New Year!  Here’s to a SANE and delicious 2015!


*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!
  • Karen G - Love all the recipes I have tried from you. Thank you. My favorite and most used is the Hot and Nutty Cereal…absolutely my favorite.ReplyCancel

  • Alicia - Love, love, love every single recipe of yours I have tried. Your recipes have also inspired me to attempt SANE-ifying my own recipes. Often with great success, sometimes not. I slightly modified your turkey casserole by adding a whole tub of baby spinach and chopped red peppers for a festive Christmas morning breakfast casserole that baked while everyone was opening prezzies. And my whole family, SANE and not, loved it.
    I have to say that I really miss marmalade and Christmas fruitcake, if you’re thinking of experimenting, perhaps……..ReplyCancel

  • Francesca French - I love all of the recipes I’ve tried, but what has helped me most are the veggie recipes. Particularly useful (now I don’t eat rice or pasta) is the cauliflower & leek risotto to which I often add some smoked salmon and a spoonful of greek yoghurt to make a main meal. I also really liked discovering great new ways to do brussels sprouts.

    Oh, and the orange creamiscle smoothie is a real treat!
    I could go on … and on!ReplyCancel

  • Sandy P. - I have all your cookbooks and love everything I made from your recipes here in your blog. Looking up at the favs … I have to say the Dark Chocolate Espresso Cookies were the first thing I made and they were so rich and decadent! Thank you so much for all you to help us get healthier.ReplyCancel

  • Mindy - I am new to SANE and new to eating vegetables if I’m going to be honest. Yesterday I made your Beet Tarragon Soup and I keep checking whether or not I’m hungry yet because I brought my leftovers for lunch today. I can’t believe I liked it and after 3 bites, I loved it. I seriously bought beets!!! AND ate them! AND LOVED IT! Watch out for flying pigs today :) Whatever smartscan-track-your-purchases-so-we-can-send-you-coupons-but-really-target-our-marketing system they have at my grocery store has got to be getting very confused! I literally went from buying sugary cereal, soda and Kraft macaroni and cheese to buying a cart full of produce – including BEETS!!!! in the space of a week. Thank you so much – I know this is going to be quite a journey!ReplyCancel

Cabbage masquerading as tagliatelle, rather like cauliflower masquerading as risotto or rice or mash.  Totally worked for me, and the previously-cabbage-hating Wildman.

I used it as a base for Creamy BBQ Shrimp, but you could also use it with Turkey and Mushroom Stroganoff, Sage and Onion Pork, Lemon Buttered Shrimp, or any number of other SANE and saucy things.  I also used cabbage instead of pasta in my Chicken and Cabbage Carbonara, and that was all kinds of successful.


I am very aware of the fact that this is possibly the most boring image of cabbage that the interwebs have ever witnessed.  Hand on heart I was tired after a work week that felt like it lasted 17 days, and by the time I got to shoot the cabbage my creativity (and patience) had run for the exit.  Must. Try. Harder.

This is super simple yummy cabbage.  I have nothing more to say.

GO, cabbage!


Braised Cabbage
Prep time: 
Cook time: 
Total time: 
Serves: 4
  • 8 fl. oz. / 1 cup chicken stock
  • 1½ lb. / 670g shredded white cabbage
  1. In a large pan, bring the chicken stock to the boil.
  2. Reduce the heat to a simmer, add the cabbage and cover.
  3. Cook for 12 - 15 minutes until the cabbage is just tender.
  4. Drain the cabbage (reserve the stock for future use) and serve.



*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!