Category Archives: Recipes

Chocolate and Avocado Protein Custard


Have you been looking for a way to add more avocados to your life?

Ripe avocados just barely give when you squeeze them.

1 medium ripe avocado
2 tbsps of chocolate powder
1 tbsp of brown rice protein or other protein
2 tsps of coconut palm sugar
1 1/2 cups  coconut or almond milk.
Cut the avocado in half and peel off skin and remove pit.
Then cut the  avocado into smaller chunks
Add all ingredients in a smoothie blender.
Add more coconut for thinner custard

Coconut Cream of Avocado Soup

One of the ways to add both potassium and water to your daily meals is by making avocado soup.   And using Coconut Cream makes it delicious and creamy.

2  mashed ripe Avocados

1 medium onion

1 Bay Leaf

1 can of full fat coconut milk

4 TBSP of real butter

1 tsp Cumin

Dash of Cayenne pepper

dash of  garlic powder

32 ounces  of very low sodium Chicken broth

1 1/2 cup of water

1/4 tsp Sea Salt

Cook diced onions in the butter. At the same time, simmer the broth, bay leaf and water. Season water with coconut cream, garlic, cayenne and cumin.

After the onions become clear… add the butter mixture and salt to the broth solution.

Mash the 2 avocados until a little lumpy but smooth. Then add the avocados to the mixture.

Cook for about 20 minutes. Serve while warm.

Recipes for Homemade Vinaigrette and English Muffin Pizzas

Homemade Sugar Free Vinaigrette

1/4 cup  balsamic or cider vinegar
1 TBSP Extra Virgin Olive Oil
1 Tbsp lemon juice
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp dried basil
1 packet of Sweetleaf Stevia or
any natural stevia that does not contain dextrose

English Muffin Pizzas

1 whole grain or whole wheat english muffin split in half
add 1 Tbsp pizza sauce to each half
top with italian spices of your choice, such as oregano, basil, garlic..etc.
add low skim Mozzarella to top each half

toast muffin first.
Add ingredients to muffin slices.
Broil for a few minutes til cheese starts to brown (probably 4).  This happens quickly on broil.
If you don’t like your cheese slightly browned… bake on 450 degrees for several minutes. (probably 10)
You may want to make some for the kids as well… they will know.

Sugar Free Tangy Salad Dressing

I love salads. But the salad dressings in the market are always full of sugar, high fructose, salt and whatever else they can add to try to make them appealing. I really just want something that tastes good. So I made this recipe for what I consider the perfect sugar free salad dressing! Because if you are eating the sugar laden dressings, you are not going to lose weight.



Sugar Free Salad Dressing

          Sugar Free Tangy Salad Dressing

1 cup mayonnaise (with no added junk)
1/2 tsp of garlic powder
1/2 tsp of onion powder
2 tsps Chili Powder
1/4 tsp of sea salt
3 TBsps of Vinegar
1 packet of Stevia in the Raw
3 Tbsps of lemon juice concentrate


In a small bowl, combine all of the ingredients. Mix well. Then chill.

This dressing tastes better after it has been in the refrigerator for an hour or so.  But you can eat it right away too. I’ve noticed that my family can’t tell that it is a sugar-free dressing.  So that is definitely a good sign. The only way to make it healthier would be to make my own mayonnaise. Yes, you guessed it.  That is my next challenge.

I save jelly jars to keep it in so I can
shake it when I am ready to use them. This will keep for about a week (unless the mayo is old).  That being said, try to use fresh may.

This salad dressing will help you with the traditional dieting season.  It is tasty, and pretty clean…  No fructose corn syrup, sugar, trans fats or MSG…. unless you used those ingredients in your mayo.  Sometimes I break up a boiled egg in it too.  That is totally up to you.


Stay tuned for more homemade recipes.


Vicki’s Sugar Free Syrup recipe

This is a really easy recipe I made for homemade sugar free Buttermilk Syrup for pancakes.  Fair warning…. it is addictive.

It is especially addictive if you have not had anything sweet for a while.   Two tablespoons are about 84 calories from my calculations.


Sugar Free Syrup
Sugar Free Syrup

1 cup buttermilk

2 cups  xylitol (Xyla is my favorite)

1/2 stick of unsalted butter

1 teaspoon of baking soda

2 TBSP of real vanilla extract

1 tsp of blackstrap mollasses


Heat all of the ingredients up in a medium pot except for the vanilla…. add the baking soda last because it will foam up.

Bring the mixture to a boil.  The molasses will make it brown in color.  Stir it often.

And you should let it cook  on a low heat for 7 minutes ( it will tend to bubble over if you have the fire

up too high)

You can serve this hot on pancakes (no butter needed…it already has butter in it..) or you can let it

cool down and serve it over hot pancakes..

This syrup is addictive…but best of all it is sugar free and has low calories .  But, if you have cholesterol problems, you might want

to use less butter.

I save this mixture in glass jars with a top after it cools. Than I put it in the refrigerator, so that when we have pancakes again that week, I can just take the top off of it and either set it in hot water or microwave it like you would to melt butter.

This syrup can be served hot or cold.