Thursday, March 30, 2017

Tumeric Cocoa

I learned about the benefits of tumeric when I was recovering from surgery. Working with the many tumeric cocoa recipe ideas I found online, I came up with the following combination, which I love. Along with the "recovery after surgery" benefit, tumeric has many additional health benefits, which you can read about on the WebMD site. If you are interested in the experience of bunion surgery, you can find that information in my surgery blog.

Delicious tumeric cocoa! 


1 cup unsweetened almond milk - *to use fat-free milk instead, see recipe variation below
1 teaspoon ground turmeric
½ teaspoon coconut extract
1 teaspoon honey
½ teaspoon ground ginger
2 tablespoons cocoa

Wednesday, March 8, 2017

Nutty, Fudgey, Flourless Brownies

There are many flourless brownie recipes on the Internet, if you are looking to reduce carbs. This recipe also has a bit less sugar than most recipes I found.

Brownies ready to store


  • ¾ cup walnuts 
  • ½ cup Truvia
  • ¼ cup unsweetened cocoa powder
  • ½ teaspoon salt
  • ½ teaspoon baking powder
  • 3 eggs, lightly beaten
  • ½ cup nonfat Greek yogurt, mashed banana, or combination - I had 1 small banana, which I mashed, and then I added enough yogurt to equal ½ cup.
  • ¼ cup extra-virgin olive oil
  • 2 teaspoons vanilla extract
  • ½ cup bittersweet or dark chocolate chips - I used Hershey's dark chocolate chips. The sugar content is the same in both flavors, although the dark chocolate chips contain .5 grams more total fat per tablespoon. 

Sunday, March 5, 2017

Cheesy Sweet Potato Tator Tots

Delicious side dish made with leftover mashed sweet potatoes.

Baked tots; ready to eat!


  • 2½ cups [leftover] mashed sweet potatoes
  • ¼ cup finely shredded fresh parmesan cheese
  • 1 egg, lightly beaten
  • 2 tablespoons whole-grain flour
  • 2 tablespoons chives, chopped
  • 2 tablespoons nonfat Greek yogurt, optional
  • ½ cup whole-grain panko bread crumbs, or finely shredded whole-grain bread crumbs
  • 2 to 3 tablespoons Smart Balance butter