After the resounding success that was introducing Wildman to cauliflower, I felt it was worth the risk of pushing the food envelope a little bit further. Having previously declared his utter distaste for cabbage, and that he had certainly never purchased one, it seemed like an excellent next step in the vegetablization of Wildman. Let me just clarify that I am not suggesting we turn Wildman into a vegetable, rather that we turn him into a man that loves all things veggie. It’s going well so far.

I wondered if I could lull Wildman into a false sense of security by making cabbage look like tagliatelle and spooning some delicious sauce all over it.  When you think about it, pasta really doesn’t have any flavor of it’s own, it just soaks up the flavor of whatever it’s with.  I wondered whether it would feel enough like eating pasta that he wouldn’t miss all the starch.

The idea for the sauce has been mulling around in my brain for several weeks.  I wanted to make use of the SANE BBQ Sauce in a new way, but I didn’t want it to be overpoweringly barbecue-y.  Originally I was going to do this with leftover turkey, but Wildman asked me for a new, fast, simple way to cook shrimp, and I do like to oblige where I can.

If you have the SANE BBQ Sauce already made, this dish is ridiculously fast and simple.  The braised cabbage is also so simple I hesitate to call it a recipe (up next!).  Cooking SANE does not need to be complicated or long-winded.  Truly.

The verdict: Wildman ate all his cabbage and announced that he loved it.  The sauce is super tasty and he didn’t miss the pasta in the slightest.  It was filling and comforting without the bloating and diabetes.  Winning!


Creamy BBQ Shrimp
Prep time: 
Cook time: 
Total time: 
Serves: 2 - 4
  • 6 slices (rashers) of bacon, cut into small pieces
  • 8 fl. oz. / 1 cup SANE BBQ Sauce
  • 8 fl. oz / 1 cup thick (canned) coconut milk
  • 1 lb. / 450g pre-cooked, tail-off shrimp (drained well if frozen)
  1. In a large skillet, cook the bacon until lightly browned.
  2. Pour off the excess bacon fat.
  3. Add the SANE BBQ Sauce and thick coconut milk to the skillet and stir well until completely combined.
  4. Bring to the boil and reduce heat to a simmer.
  5. Add the shrimp, stir well and heat for 3 minutes until shrimp are heated through.
  6. Serve over braised cabbage, cauliflower risotto, or zucchini (courgette) noodles.

You can get the recipe for SANE BBQ Sauce here. Make a big old jar and keep it in the ‘fridge so you can whip up a fabulous dinner in a jiffy.



*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!

If you spend any appreciable time around me, sooner or later – usually sooner – you’re going to end up eating SANE food, or at the very least watching me eat SANE food.  Sharing a meal with others almost invariably segueways into curious questions about why I don’t eat grains or sugar, and why I just asked for double veggies and no starch.  I have no shame or embarrassment about how I chose to eat, and I don’t give a flying fig what others opinions of my food choices are.  Clearly it works really well for me, and because I make no apology for my actions I have found people are much more intrigued than they are critical.  Come to think of it, I don’t recall anyone ever telling me that what I do food-wise is not healthy.  The results speak for themselves.

“Don’t you like potato / bread / cake / rice / pasta / name your favorite starch or sweet treat?”  I’ve been asked on countless occasions.  “Yes, but I don’t eat it” is my reply.

Wildman made the mistake of saying to me, soon after we met, “So if you don’t eat grains, or wheat, or sugar, or pasta, or rice, or potatoes, what is there left?  What do you eat then?  I can’t just eat grilled chicken and salad every day for the rest of my life.”

Instead of just reeling off a list of all the things I do eat and excitedly telling him how delicious they are, I decided to show him.  It’s really not effective to tell people how tasty vegetables are if their only experience of vegetables is awful.  Over the course of the last 6 weeks or so, I’ve shown him.  After a bowl of SANE ice cream, a SANE muffin, or any number of SANE meals, I say, “This is what I eat.”

There’s a very common misconception that healthy food must be tasteless and icky.  On the contrary, when people try my SANE creations they typically tell me that it tastes better than the regular stuff they have eaten all their lives.  I’ve lost count of the number of times Wildman and others (and you!) have exclaimed, “Wow! That’s the best XXXX I’ve ever eaten”, or “That muffin was better than any muffin I’ve ever had” or “OMGee that ice cream is absolutely incredible!”  Slowly but surely people come to realize that truly healthy food tastes fantastic.

I was careful not to ram all this down Wildman’s throat.  I wanted him to make an informed decision about his own health.  And I didn’t want him to take my word for it, so I gave him a copy of The Calorie Myth and let him work through it in his own time and in his own way.  It was very early on in the book, and while we were in Whistler, that he suddenly announced, “I don’t want to be fat anymore.”  So he promptly named his belly Hugh (an amalgamation of ‘huge’ and ‘you’) and determined that Hugh’s demise was forthcoming. www.carriebrown.comOver the next month as he read The Calorie Myth, he asked more and more questions about the food he should be eating, how to read labels, and how I put together recipes.  I invited him over for The Friday Night Dinners – when I rustle up new SANE recipes and have someone over to taste test them before I unleash them on the world.  By the time Thanksgiving was over he was asking 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 ready.  Wildman goes SANE.

He toddled off to the Doctor to get his blood work done, and hung out with a tape measure for a few moments so he could track his progress.  Bear in mind that these numbers are a month into eating more and more SANEly, so they are likely better than they would have been had he done it earlier.


Weight:   214 lbs  (Although we all know that it is not a good indicator of health, I know you all want to see the numbers.  Many of you are changing to a *SANE lifestyle primarily to lose body fat and reduce your size.)

Chest:  42″

Around naval:  44″

Waist:  40″

BMI:  28.57

BP: 140 / 84

Total Cholesterol:  194

HDL:  48

LDL:  123

Triglycerides:  114

Glucose:  117 (fasting)


Wildman is now committed to a SANE lifestyle.  I’ll be posting an update from Wildman every week on things he’s noticed, things he learned, what he has struggled with, and how he’s feeling.  Let’s watch his numbers and cheer him on as he goes!


PS. He says I can post before and after pictures at the end, but not at the beginning.


*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!
  • Wren - This almost brought tears to my eyes Carrie. I’m a SANE newbie after just a few months, but I am so committed to it and can’t tell enough people about it. It’s so powerful and can bring so much health and happiness to anyone that will read the book. It’s undeniable! I like your quiet and un-apologetic approach. I’m trying to do the same with my family, hoping they will follow suit someday. I did excitedly make a comment though, last week, when I looked around the dinner table and said with glee, “woohoo! This is a completely SANE meal we are eating!” Yes, they think I’m crazy. I’m looking forward to following Wildman’s progress as I know it’s inevitable. It’ll provide even more proof to pass on.ReplyCancel

  • Lisa - Go Wildman, Go :)ReplyCancel

After 7 (!) Thanksgivings spent on the couch with a pile of kitties, a pile of movies, a warm, fluffy blanket, and a pile of turkey and cranberry sauce sandwiches, Thanksgiving 2014 took a bit of a U-turn.  Yep.  It’s true.  There was more than one human in the house on Turkey Day this year.  Wild.  Wildman to be precise.

Like me, Wildman has no family anywhere close by except for his outrageously funny mother who is in her nineties and lives in a delightful retirement community just down the road.  Given that she has the capacity for not much more than an hour of exciting activity at a time, that left Wildman with about 12 hours to kill while most people were cooking up a storm with family and friends.  Being the good friend that I strive to be, I invited him to hang out – with the couch, the kitties, the movies, the warm, fluffy blanket, but without the pile of turkey and cranberry sauce sandwiches.  Wildman is embarking on his own adventure towards a *SANE lifestyle, so I didn’t want to encourage him to derail just because it was a holiday.

Given that he would be having a turkey-fest with his mother mid-afternoon, I really only needed to provide one hearty dish of comfort food that could be consumed while movie-watching.  I remembered Wildman mentioning – while we were on a label-reading training session at Trader Joe’s the previous week – that he had never bought a cauliflower.  In his life.  I am sure you can imagine the reaction that he got from the girl that “favors strange vegetables”.

Thus it was an obvious choice when determining what to make to fuel the movie-fest.  It had to be cauliflower.  However, I had to ensure that his first foray into the world of white cruciferousness was a winner if he was to be encouraged to dabble in those waters a second time.

I’d seen several recipes for variations of twice-baked cauliflower floating around the interwebs, and it seemed like that might be a good entry point into the world of cauliflower.  So here’s my version.  I made it ‘loaded’ because in my experience anything with sour cream, cheese, bacon, and scallions added cannot possibly be bad.

It’s heavy on the fat – because we’re not afraid of fat over here – but if that bothers you feel free to use low-fat cream cheese and non-fat sour cream instead of the full-fat varieties.

Top tips:

  • Leave the cream cheese (still in its packet) out of the ‘fridge overnight.  This will make it much easier to use the next day.
  • Cook the cauliflower and bacon ahead of time and keep in the ‘fridge.  This makes assembling the dish really fast the day that you need it.


The verdict?  Wildman ate 1 lb. of cauliflower on Thanksgiving.


5.0 from 2 reviews
Loaded Twice Baked Cauliflower
Prep time: 
Cook time: 
Total time: 
Serves: 6 - 8
  • 2 lb. / 900g cauliflower
  • 6 oz. 170g cream cheese, softened (full or low fat)
  • 6 oz. / 170g sour cream (full, low or non-fat)
  • 6 oz. / 170g mozzarella cheese, grated
  • 6 oz. / 170g smoked Gouda cheese, grated
  • 3 oz. / 85 g scallions (green onions), thinly sliced
  • 4 slices of bacon, cooked and cut into small pieces
  • Sea salt & black pepper to taste
  • Coconut oil spray
  • 2 oz. / 55g sharp Cheddar cheese, grated
  1. Break the cauliflower into very small florets and cut the big florets into smaller pieces.
  2. Steam the cauliflower until barely tender and drain really well. Leave to get cold.
  3. Cream together the cream cheese and sour cream until completely combined.
  4. Add the mozzarella, gouda, scallions, and bacon and mix well.
  5. Season with sea salt and ground black pepper.
  6. Gently stir in the cold cauliflower florets until mixed through the cheese mixture.
  7. Spray a casserole dish with coconut oil and spoon the cauliflower mixture evenly into it.
  8. Scatter the Cheddar evenly over the top.
  9. Place in the center of the oven and bake at 350 degrees for about 30 minutes - until the top is golden brown and bubbling.

*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!
  • Kati, hold the eggs - Carrie, my knees just got weak reading this. I have half a cow in my freezer, and I might serve this with every single steak I cook. The peanut gallery won’t make a peek either – he’ll be too busy stuffing his face. You’re amazing!

    And fyi, Lasagna soup might just be my new comfort food. Oh. Em. Gee.ReplyCancel

  • Kati, again - Oh balls of fire – peep, not peek. Coffee hasn’t reached my fingers yet.ReplyCancel

  • Terri Kent - Oh my gosh, this looks delicious! I’ll be trying this next week when I have a bit more time to be in the kitchen!

    Thank you, Carrie!ReplyCancel

  • Suzanne - I love, love, love that you had someone over for a holiday!! And the cauliflower dish looks awesome too!ReplyCancel

  • Gina - OMG this is delicious!! My daughter that will not touch a piece of cauliflower loved it and keeps asking for more! Soo filling! Doesn’t take long for the sane goodness to tell me I’m stuffed. Great for leftovers too.ReplyCancel

  • Claudia - This is amazing! Could eat it all day. AMAZING!!!!!


  • Sylvia - You’ve done it again Carrie! This recipe is easy to prepare, quick to cook and amazing to eat. My kids, who have always refused to eat cauliflower, can’t get enough of this dish. Thank you so much!ReplyCancel

  • Nina - I just made this with broccoli since I didn’t have cauliflower. I also didn’t have gouda, scallions, or bacon and it was amazing! When I make it again with all the ingredients I’m sure it will be even better. This is a definite keeper and would be perfect for Thanksgiving. I will probably keep using the broccoli because I’m always trying to find more ways to get in my greens.


    • carrie - Nina – I hate to admit how many times this has ended up being dinner!ReplyCancel

As I pried my peepers open one Sunday a few weeks back, and blinked slowly at the sunlight streaming in through the periwinkle sheers gently waving in the breeze from the air vents, I concluded that a miracle was occurring. For the second late-Fall weekend day in a row the sky was a brilliant shade of deep blue and there wasn’t a cloud in the sky.  At least not the bits of sky I could see from my supine position with a sea of blankets drawn up to my chin.  I reached one arm out from under the covers and felt around the nightstand for my phone to verify that I wasn’t dreaming. And there it was, bold as brass on confirmation that I needed to haul my a** out of bed and go play.

First stop was a Big Breakfast Adventure in Ballard. I’d brunched at Bastille in times past – before my journey to *SANEity began, so I knew the food was good, I just needed to discover how *SANE it could be.

EGGS EN COCOTTE: Eggs baked in cast iron with Skagit River ham, kale, bechamel & aged Comte.  With a side of bacon.  And a cup of peppermint tea thrown in for good measure.  Got to keep your liquids up.

So there you have it  – *SANE right out of the gate, no substitutions needed.  Admittedly there were not a lot of  options that could be classified as wholly SANE, but I am confident that Bastille would have been more than happy to oblige some starch sub-outs.  I made that word up.  You know what I mean.
The ambiance at Bastille is as delicious as the food, and in the colder months the fire is so delightful.  One of the best things about Bastille, though, is it’s location, with heavy wood and glass doors opening right onto the Ballard Farmers Market.  It was a most perfect day to stroll amongst the stalls piled high with all manner of edibles from around Seattle – veggies to oysters, fruits to caramels, salmon to cranberry juice, wine to pickles. Wreaths, handmade leather journals, artisan jewelry, soaps, felted wool slippers.  It’s all that as far as Farmers Markets go.

Imagine the sparkling sunshine,  being wrapped up in scarves and mittens against the crisp Fall air, and a hat crammed on your head.  Come stroll with me.

There were samples galore.  The smoked salmon and the cranberry juice – sugar-free! oh! my! taste buds! – were the highlights of the samplings.  Oh, and the cheese.  The cheese samples were goooooood.

I reveled in the cheery chatter, the smiling faces, and the easy-like-Sunday-morning feeling.  Farmers Markets, I believe, are good for the mind, body, and soul.

Whatever makes you feel good, do more of that.



*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!

The first Friday Night Dinner, which was a few weeks ago now, involved a whole bunch of herbs.  There was sage and thyme in the Sage and Onion Pork, more thyme in the Celery Leek Stir-fry, and then tarragon added liberally to the green beans.  I do love me some herbage – they can transform ordinary to awesome with a swift shake of the spice jar or chop, chop, chop of the knife.  I like fresh best, but dried have their place in the kitchen, especially in winter when the Marmalade HQ herb garden has gone into hibernation.  I’m already missing being able to toddle out onto the terrace to pluck fresh leaves, and my purse is groaning at the cost of buying fresh from the store.  Roll on, Spring!

You can get the Celery Leek Stir-fry recipe in my Eat Smarter! Smoothies and Sides Cookbook.  Actually, it is the recipe that graces the cover of the book.  I discovered when I concocted the recipe last December that celery makes leeks better.  I know, right?!  Did you have any notion that was even possible?  Me either.  I love good surprises.

Let’s get back to the green beans.  This recipe is – as many of the best are – very simple.  A few ingredients, a few minutes of cooking.

Wildman, who was that particular Friday Night Dinners guinea pig has a penchant for green beans that runs very deep.  I don’t know the back story – I just know that he loves them.  I wanted to see if I could make him love them even more, and apparently I succeeded as he is still talking about these green beans several weeks later.  I do love it when my food makes people happy, but really I can take no credit for slinging a few tasty things in a pan and heating them up.

I’ll be the first to admit that green beans are not my favorite, but since tarragon makes my heart beat a little faster and my nostrils perk right up, I was banking on me ending the night liking green beans a little bit more.  I was not disappointed.


Tarragon Green Beans
Prep time: 
Cook time: 
Total time: 
Serves: 4 - 6
  • 2 oz. / 55 g butter
  • 2 lb. / 890 g green beans, trimmed and cut in half
  • ¼ cup / 2 fl.oz. white wine
  • ¼ cup / 2 fl.oz. chicken stock
  • 3 TBSP finely chopped fresh tarragon
  • Sea salt and ground pepper to taste
  1. Melt the butter in a pan over medium heat.
  2. Add green beans, and gently toss in the butter.
  3. Cook for 2 - 3 minutes.
  4. Add the wine and chicken stock, bring just to the boil, reduce heat to a simmer.
  5. Cook, stirring often, for 10 - 12 minutes until beans are tender.
  6. Stir in tarragon, and season with sea salt and pepper to taste.



*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!
  • Ellen - This looks yummy, Carrie. Can you remind me how to substitute dried tarragon for fresh? I think for dried it is 1/2 as much, added earlier in the process? I’m just not going to spend $$ on fresh herbs this winter.

    • carrie - Ellen – 1/3rd as much if using dried. I totally understand on the fresh herbs in winter thing.ReplyCancel