1 Hour Chicken Marinade

I just love how when you need to cook dinner and you look for marinades they all (well most) take all day, who plans that much in advance?? ... The few that do can hush! While I am trying to do better about having a clear cut plan for the family at dinner during the week I still struggle with time management, so enter in the 1 hour (or less, I have done it for 30 minutes) marinade. If you want a stronger flavor and have more time feel free to use it, but I like the chicken just fine without the extra time. This marinade is super simple to set up and will do about 6 pounded and tenderized chicken breasts with no problem (I usually do an individual serving at lunch time,just cut down on the ingredients).

Here's What You'll Need:

• 1/3 cup soy sauce
• 1/3 cup water
• 1 heaping tbsp of molasses
• 2.5 tbsp rice wine vinegar
• 2 tbsp extra virgin olive oil
• 1/2 of white onion, chopped
• 1/2 tsp ginger
• 1 tsp garlic powder

1. pound and tenderize your chicken breasts
2. put the chicken in a Ziploc bag and pour the marinade over the top
3. rub around the chicken so the glaze coats
4. throw in the fridge until your ready to cook (toss any leftover marinade)

**the spices are VERY taste specific. If you don't like how it turns out, try to tweak it a bit to your taste preference**

Serve with some veggies and sweet potatoes!

Gluten Free PIZZA!!!!!

"I WANT PIZZA!!!!!"-Direct quote from my adoring husband this evening. "Can I do a cheat meal and get Pizza hut?"-another direct quote from the same adoring husband. "Yes, you can have pizza-no you can't have Pizza hut, I will make you a pizza!"-Direct quote from me. The more I cook, the less I like my family getting food anywhere else other than my kitchen. If I cook it I know what goes into it, I am the only person that touches it and I KNOW I want what is best for my family-when, even though those "wonderful" fast food joints claim to be "family friendly", being a "friend" to your families health is the last thing on their mind.
So... enter in: The Gluten free Almond Flour pizza crust. I WISH I could say that this is 100% mine but I needed help so Google took me here:
http://level11fitblog.wordpress.com/2011/03/25/gluten-free-almond-meal-pizza-crust/

I, of course, did my own slight modifications to it but that is the general idea. Here is what I ended up with:

It obviously doesn't look quite like a regular pizza and it doesn't taste just like one either. However, I was shocked at how good it was. I was so shocked I ate 3 pieces before I realized what I did! :D
I am only going to do the ingredients for the crust itself. You add what you like on top. Get creative!!

Here's What You'll Need:

• 2 cups Almond meal/flour (I grind my own in a coffee grinder)
• 2 omega-3 eggs
• 2.5-3 tbsp extra virgin olive oil
• 1/4-1/2 tsp sea salt-To Taste
• 1 tbsp Italian seasoning
• 1 tsp butter, melted
• granulated garlic
• 1/4 tsp baking soda

1. Preheat oven to 350 degrees.
2. add all ingredients EXCEPT the butter and granulated garlic in a large bowl and mix with a spoon until all is incorporated and it looks kinda like a "dough".
3. Take wax paper or parchment paper (I suggest parchment paper) and cover your pizza pan
4. put the dough in the middle of the pan and press down
5. I then placed plastic wrap on top of the dough and used a cup to flatten it out, you want it VERY THIN
6. once your dough is pressed out as far as you can comfortably take it, place in preheated oven (just the crust) for 15 minutes
7. After 15 minutes take it out and dress as you wish, then return to oven for another 15 minutes.
8. Serve and enjoy!

This will serve 3 really hungry people or 4 normal people (aka not all growing boys, lol!)

Low-Carb Chili!

With the rain and cooollllld rolling in I was in a desperate mood for some chili today. BUT, chili is not exactly on a low carb, low sugar plan like my husband and I have been trying to follow for "fun". I am so glad I didn't let that discourage me from trying something new! I made my chili and I ate it too, delicious! Even the hubby was going back for seconds, score in my book! Now I will admit the ORIGINAL recipe is not mine, but I modified it enough that it isn't really the old recipe anymore. So, check it out:

Here's what you'll need:

• 2 pounds lean ground beef, ground chicken or turkey ( I used grass fed beef)
• 1 medium white onion, chopped
• 1 can (6 oz.) no salt added tomato paste
• 4 cups water
• 1 heaping tsp worcestershire sauce
• 1/2 tsp cinnamon
• couple easy shakes of nutmeg
• 2 heaping tbsp of minced garlic
• 2 tbsp chili powder
• 1 tsp black pepper, or to taste
• 1/4-1/2 tsp cayenne pepper, to taste
• 1 tbsp cornstarch

1. brown meat and drain off fat
2. while the meat is draining, add the water and tomato paste together in a medium saucepan, let it start to cook
3. chop your onion and mix all your spices in a small bowl
4. add the worcestershire sauce, onion and spice mix to the water/tomato paste base and bring to a boil
5. Add the cornstarch (mixed with a little cold water) and bring to a rapid boil and then turn off heat
6. add the meat and sauce to a large crockpot and set on high for one hour, then turn heat to low for 2-3 hours (or until your ready to eat).
7. Top with some shredded cheese and enjoy! Serves 5

Nutrition facts:

Calories 305

Carbs 7g

Sugar 4g (still higher than I would like)

Fat 13g (5g sat)

38g protein

I know you might be looking at me a little weird with the cinnamon and nutmeg, just try it. I quite liked it.

Stay warm and watch the OU/OSU game!

Chocolate Peanut Butter Cookie- No Bake!

Out surfing the 'net tonight I run across a great blog for desserts called Chocolate Covered Katie. First thought, "OH Boy... I am in TROUBLE". The recipes are all healthier and you know how I love that! I was having quite a sugar attack myself (...stupid sugar) and felt like I NEEDED a treat BUT the hubby and I are in a no sugar no starch challenge right now so that means whatever I find and cook has to fit that bill, gluten free, starch free, no added sugars. How do you get a cookie with that??? Enter in Chocolate Covered Katie to my rescue! I admit that I modified the recipe a bit for my own use but you can find the original here:
http://chocolatecoveredkatie.com/2011/10/02/chocolate-peanut-butter-no-bake-cookies/

Here is my version:

• 1/4 cup Naturally more Peanut Butter
• 1/2 individual serving box of raisins
• 1/8 tsp. vanilla
• 100 calorie pack of dry roasted almonds
• 1/2 tsp. Cocoa powder (doesn't take much for me)
• 1/8 tsp salt

see that? No sugar (added anyway), no flour-fits my needs to a T.

1. throw everything in a food processor (I used a blender and I don't recommend it)
2. process until smooth
3. form into cookies and eat or cool or save for later if you can!

I realize these look odd..as most things that come out of my kitchen BUT don't always judge a book by it's cover, for a NO SUGAR these are REALLY tasty, I think I could even get Gray to eat them and most of you know what kind of feat that is!
Enjoy!

Banana Peanut Butter Protein Bars

First order of business- I owe you guys an apology! I have been grossly neglecting my blog over the last couple weeks and I'm sorry! Life gets so busy, I get lazy and well...ya know I neglect. I hope this little jewel of a recipe is enough to give forgiveness!
I found the original recipe online while doing some surfing around. I will post it..and the nutritional content. THEN I will post MY "cleaned up" version. I didn't try it the original way and I can assure you that, yes, it will probably be better than my version BUT my version is pretty darn tasty so I don't feel any urge to try the other way... especially when I look at the breakdown, so check it out:



Original Recipe
No bake banana peanut butter fudge bars

• 1 large banana
• 2/3 cup butter or margarine
• 2 tsp vanilla extract
• 2 1/2 cup oats
• 1/2 cup packed brown sugar
• 1 cup semi-sweet chocolate chips
• 1/2 cup peanut butter

I would give you the directions BUT I really don't want you to make it this way so.. I think I will pass.
Here is the nutritional breakdown:
Serving 10 (which is what I have mine set to serve)
1serving(1 bar)
515 calories
47g carbs
33g fat
15g sat fat
26g sugar
12g protein
4g fiber
Can you say HEART ATTACK????

So here is MY version:
 Here is what you'll need-

• 1 large banana
• 2 4 oz. unsweetened applesauce packs
• 1 tbsp extra virgin olive oil
• 2 tsp vanilla extract
• 2 cups old fashioned oats
• 1/4 cup loose brown sugar
• 2 servings dark chocolate chips (or grain sweetened)
• 2 servings naturally more peanut butter
• 1 serving dark chocolate dreams peanut butter
• 3 scoops french vanilla creme protein powder

Directions:

• Warm olive oil in a large skillet and add applesauce, stirring to warm and combine
• Combine the oats and protein with the sugar and then stir into the applesauce mix, stirring for 5 minutes (you want it to mix and get kind of clumpy and sticky)
• spoon out 3/4 cup (or so) of the mix
• take the remaining and press into a 9x9 pan until its even and flat
• slice the banana and arrange on top (slice thin)
• melt the peanut butters with the chocolate chips in a sauce pan, constantly stirring
• pour and spread over the banana
• take the reserved oat mix and arrange on top and press down slightly until flat and spread out evenly
• Chill for 2 hours to set and cut into 10 bars
• store in the fridge

Check out the nutrition facts:

Calories 199 (hey its under 200 :D)
Fat 7g
Sat fat 2g
Carbs 24
Sugar 10g
Fiber 3g
Protein 13g

And they look pretty too:

Eat and be HAPPY! :D

Hope everyone had a great holiday!

Mexican Nachos!

I'm hungry... but for what??? Ugh.. the agitating feeling of hunger with no idea of what for! Off I go to look and see what I have... how did I even come up with this??

I don't remember the last time I had nachos, the whole time I was making these I actually was thinking of my dad (bless his heart- I love you!). He would make them and devour them when I was younger, and that's my last nacho memory, so.. maybe 10 years? It's funny though... in my 10 year hiatus from nachos I sure didn't forget how to make them.

Here's what you'll need:

• generous 1/2 serving (yes that is only a generous half serving-weighed! 18g) of mutligrain Garden of Eatin' chips
• 2-3 oz. cooked chicken, shredded
• 2 tbsp salsa
• 1 serving shredded mozzarella cheese
• 1/2 pack of 100 calorie pack guacamole

1. layer your chips on your plate
2. mix the chicken with the salsa
3. top chips with chicken mix
4. top chicken with cheese
5. Microwave until hot and cheese is melted
6. top with guacamole
7. Enjoy nachos reinvented!

Apples to Applesauce-in 10 Minutes FLAT!

Going to grab one of my wonderful pre-measured 4 oz. unsweetened applesauce containers and realizing I was (Gasp!) OUT is what has prompted today's post. I cook with applesauce literally everyday. I use it instead of butter or oil in nearly every baking situation and sometimes when I cook so it's rare that I don't have any on hand. So.. the wheels start turning and Google starts running. How do I make Applesauce?? Well.. let's just say the posts that I came up with kind of scared me with all these fancy jarring tools and long lists of equipment I don't have...or know what they are. So off of Google to my kitchen I go. I am pretty sure I can do this without ya this time, Google, sorry. And... I did:

I promise no weird tools, canning techniques, or even having to use your stove. Check it out:

Here is What You'll Need:

• 3 medium sized sweet apples (I used 3 from a bag of apples I had that I was going to be throwing out in a couple days I feel...)
• 1/4 cup water

1. cut your apples into wedges and peel. Then chop into small pieces.
2. in a microwave safe bowl with a lid (preferably-or you can use plastic wrap) add the water and the apples
3. microwave for 4 minutes
4. pull out of microwave and drain off a LITTLE bit of the excess water (or to taste, you want thick then drain it all off)
5. take a potato masher and mash like your working on potatoes to mash them
6. mash until the apples are at a "applesauce" consistency or to your taste
7. I left mine at this stage and I loved the way it tasted. However, you can add cinnamon or another spice here if you like.

After you get it mashed to your desired consistency, put in a container and keep in the fridge for up to 10 days! EASY A.

Tuna Melt!

Originally this was a "Thow it together, eat it and shut up" kind of dish (thanks Jolene for the saying!). But when my exchange student, Jonas, came back the next night requesting the same thing for dinner... and then proceeded to clean his plate with a fork afterwards it made me think I may be on to something...

Here's what you'll need:

• 2 (or 4 if your using homemade bread and the slices aren't very big, which is what happened here) slices of whole grain (preferably Ezekiel) bread.
• 1 albacore tuna packet, drained (I use low sodium packet)
• 2 servings Hellman's light Mayo (Light-get the one with no high fructose syrup)
• 1/8 cup diced onion
• tomato, sliced to your taste
• 1 slice mozzarella cheese (should be 3g sat fat)

1. combine the tuna, onion and mayo together in bowl and mix until well combined
2. take your bread and lay out on the counter
3. top with mozzarella cheese, top that with tuna mix and then top that with the tomato
4. top with the bread and grill on a preheated skillet mozzarella cheese side down first, 3 to 4 minutes and then flip (which is not as easy as it sounds)
5. cook the other side for a few minutes and serve!

Clean It UP! -For Tanya

I can't believe I am saying this... I have been turned on to Pinterest. Lord help me. I said I never would... well I lied. AHH! Ok I am over it. Moving on. I am actually glad that I did it because I am able to bring you guys a recipe that originally came from Pinterest. I would like to give credit to the person but I don't know who you are or how to do it from there. The recipe is for Peanut Butter Cup Brownies. The recipe.. and picture look AMAZING, but let's face it-waist line hell awaits. So I decided to see if I could "Clean it up". Now I warn you, this is STILL a TREAT and should not be eaten every day. BUT... we all need a treat sometimes, just not all the time. So check it out, here is the picture for the ORIGINAL:


I admit that is pretty darn impressive... Here is mine:

SO their's look better. I know.. I am not a photographer. BUT I know that mine are a TAD cleaner than theirs.. so I am going with that.

Here's what you'll need:

• 1/4 cup brown sugar
• 1/4 cup stevia for baking
• 1 tbsp water
• 1 4 oz. unsweetened applesauce
• 1 tbsp olive oil
• 1/4 cup baking cocoa
• 2 servings dark chocolate chips
• 1 omega-3 egg
• 1 cup whole wheat pastry flour (you could also use oat flour, almond flour..)
• 1/4 tsp baking soda
• another 2 servings dark chocolate chips
• 2 servings creamy all natural peanut butter

1. Preheat oven to 350 degrees and spray down a muffin pan (you will only make 6)
2. in a microwave safe bowl combine sugar, stevia, applesauce, water and olive oil
3. microwave for 45 seconds until its all melted together
4. stir in the first 2 servings of dark chocolate chips and cocoa powder, mix until combined
5. add in egg and mix well
6. add flour and baking soda and mix well
7. allow batter to cool to room temp and then add the other 2 servings dark chocolate chips
8. mix and then spoon into muffin tin
9. bake for 12 minutes
10. you want the tops to be fairly firm but you don't want a toothpick to come out too clean on these
11. after they are done, let them cool slightly then take a spoon and take out a hole (about the size of a tablespoon) out of the center of each
12. take your peanut butter and microwave for 30 seconds and stir, then spoon into the centers. Garnish with chocolate and Peanut butter chips (I used 2 servings TOTAL- 1 of each) between the 6 muffins
13. let them cool a bit and enjoy! (if you can wait that long...) I think these are better a little warm so when you come back for more you may warm them a bit in the micro (10 seconds?)

For fun here are the nutritional facts for the ones in the prettier picture:
Calories: 410 Carbs: 50g  fat: 25g Sat fat: 13g Protein: 7g Sugar: 38g

Stats on the "cleaner version"
Calories: 240 Carbs: 29g Fat: 13g Sat Fat: 4g Protein: 6g Sugar: 9g
... Mine aren't so bad looking now are they?? :D

Don't Tell Me It Can't Be Done! Clean...er Doughnuts Delivered!

I am NOT a doughnut person. However, I know people that can't live without their daily dose of sugar, fat, FRYING OIL and weight gain from doughnuts. I have steered very FAR away from doughnuts or even trying to make healthier ones...until, today. Pen to Paper, research for hours, kitchen destroyed and I feel I HAVE DONE IT! Behold... a CC original..(drum roll please!) doughnut:

I must say, I am pretty darn proud of myself! They look as good as they taste, even I am a little bit shocked.   Now its your turn to profit from all my toils..
Here's what you'll need:

• 3/4 cup whole wheat flour
• 3/4 cup all purpose flour
• 1 tsp. sea salt
• 1/2 tsp. light butter (no hydrogentated oils please!)
• 2 tsp. baking powder
• 1/4 cup brown sugar
• 1/4 cup stevia for baking
• 1/2 cup milk (all I had was lactose free vitamin D whole milk so I used 1/4 cup and then added water)
• 1 omega-3 egg

Topping:

• cinnamon, to taste (I did about a 1/2 tsp)
• nutmeg, to taste (1/4 tsp is plenty)
• 2 tsp brown sugar
• 2 heaping tsp confectioners' sugar
• 1/8 cup water
• note that you may run out, just repeat and continue-just keep stock of how much your using so you don't end up taking in too many calories...

1. preheat oven to 450 degrees
2. put the flour in a 8 x 8 dish and add the baking powder, sugar, stevia and salt. mix together well
3. rub in the butter with your fingers through the whole mix
4. add the milk and egg and stir until you get a good dough
5. flour a surface and turn out onto the surface.
6. Pat down until you get about 1/4 to 1/2 inch thickness all around
7. using a glass cup (which is what I did b/c I don't have some fancy cutting thing) go around and make your doughnut shapes into the dough
8. whatever dough you have left repeat the process of pressing it out and using the glass to make your doughnut shape (you should get 12-13 doughnuts roughly)
9. now, take a small circle opening (I used one of my blender ball bottles -the ones you mix your protein shakes in-the drinking hole..) and press it into each doughnut to get your middle circle (and your doughnut holes!!) **if you need to put a bit of flour around the edge of the glass or lid to help it release the dough**
10. Spray a large baking sheet VERY well with olive oil cooking spray, place each doughnut on the sheet and don't forget the doughnut holes! Spray the doughnuts with the cooking spray as well.
11. Bake for 7-8 (maybe longer, I honestly lost track of time) minutes, until they have risen well
12. while they are cooking, mix your topping together in the water, should be slightly thick
13. when doughnuts are ready pull out of the oven and place into the topping mix, turning to coat well
14. place on a cooling rack and enjoy!!

Stats (for 1 dozen, not including doughnut holes INCLUDING glaze)
1 doughnut =
calories: 80
Carbs 16
Sugar 5g
fiber 1g
Protein 3g
Sat Fat: 0g- see that?? NO SAT FAT

Let's look at a krispy kreme...
1 doughnut (a yeast glazed doughnut, which in all fairness I believe is the closest to this) =
Calories: 200
Carbs 22g
Sugar 10g
fiber 0g
Protein 2g
Fat 12g
Sat fat 3g

I think I will stick with my version... :D  Happy Eating!

It's FALL!! Pumpkin Chocolate Chip Cookies

Anyone else COLD this evening?? BRRR! I was rummaging through my cabinets tonight feeling very "fallish"... and "cookiesh". Hmmm.. what can I throw in a bowl and bake tonight? Chocolate.. duh... oatmeal.. yumm... cookies.. hmm.. Pumpkin. YES.   Let's do this.
Pumpkin Chocolate Chip Cookies-
Makes 1 1/2 dozen BIG cookies

Here's what you'll need:

• 1 1/2 cup oat flour ( you can grind your own in a coffee grinder from old fashioned oatmeal)
• 1 scoop protein powder (I used half French Vanilla Creme Optimum Nutrition Whey and half Pea Protein)
• 1/8 cup whole wheat flour, (most likely can be omitted or increase the oat flour to 1 3/4 cup)
• 4 oz. unsweetened applesauce
• 1 omega-3 egg
• 2 egg whites
• 1/2 cup 100% pure pumpkin
• 1/8 cup brown sugar
• scant 1/2 cup Stevia for Baking
• 1 tsp. Vanilla
• 1/2 tsp. baking powder
• 2 servings dark chocolate chip morsels, chopped
• 1/2 tsp sea salt

1.       Preheat oven to 375 and spray a baking sheet with olive oil cooking spray

2.       beat applesauce, egg and egg whites, vanilla and brown sugar together until brown sugar is dissolved. Add ½ cup pumpkin and mix until incorporated

3.       mix oat flour, protein powder, whole wheat flour (if you use), stevia, baking powder and salt together

4.       mix the wet into the dry until thoroughly combined

5.       add the chopped up chocolate chips and mix

6.       Drop by large spoonfuls onto your sprayed baking sheet

7.       Bake at 375 for 10 minutes or until firm but not hard to the touch

Stats:

Calories: 60

Carbs : 8g

Fat: 1g sat fat

Protein: 3g

Sugar: 3g

Stuffed Chicken Breast

I really know how to come up with some random things sometimes! Taking inspiration from a childhood favorite, Chicken Cordon Bleu, I decided that I should try to make a health...ier version of it. I came up with... well, this:

I like a few things about this a lot. One being the "crowd" pleasing aspect of it. Who doesn't like cheese and ham, rolled up together and melted? This should cover even the most die hard "meat n' potato" lover. The other being that I can make two decent sized (around 8-9 oz) chicken breasts feed a family of four, in times like these who doesn't need that?

Here's what you'll need:

• two large chicken breast pounded out as thin as you can while keeping it together (1/2 inch or less)
• you accomplish this by placing the chicken breast between two pieces of plastic wrap and beating it with the metal mallet that you can find at your local store in the kitchen gadget area
• Salt and Pepper, to taste
• 2 slices fat free ham (if you can find a reduced sodium go for that)
• 1 serving smoked turkey sausage, cut into very thin slices and then halved
• 2 slices part skim mozzarella cheese OR two- three servings shredded mozzarella cheese (what I did)
• 2 egg whites
• 2 tbsp italian style bread crumbs

1. Preheat oven to 450 degrees
2. season the chicken breast on one side with salt and pepper, flip over and just season with pepper
3. place one slice of ham and half of the turkey sausage on the chicken breast
4. cover with one slice cheese or half of the shredded cheese
5. roll up as tightly as possible
6. add the egg whites and bread crumbs together and mix
7. dip the chicken (rolled up) into the egg crumb mixture and spread around as you can
8. repeat with other breast
9. place in a well sprayed (or use 1 tsp olive oil) glass baking dish
10. top the chicken with any remaining bread crumb mix and spread to make as even as possible
11. bake for 20-22 minutes, turning on the broiler at the last few minutes.
12. Cut into 4 servings and enjoy!

** One thing that I did notice is I had a hard time getting the chicken to cook all the way through. I solved it my microwaving it after I'd pulled it out of the oven (not the best way but I was in a hurry). Next time I think I will turn down the heat just a bit and bake a little longer, then turn on the broiler to make sure I crisp the top. Play with it and see what works best for you!**

Banana Nut Brunch!

If you've ever ate at a Perkins (or any other restaurant with a bakery)-you've seen the massive gut busting muffins that are beckoning to you through the show glass more than once. I like a great muffin just like everyone else and thought I'd be nice and make some, not so gut busting versions, for my boys at home. This recipe is a classic case of healthy switching. I do it a lot at my house and it is relatively easy. Recipe call for butter or oil? Unsweetened applesauce will do the trick. Call for white or all-purpose flour? Switch out at least half for whole wheat. 1 cup of sugar? Maybe do 1/2 cup only or do half and half Stevia for baking and sugar-my guess is you won't notice the difference. Whole eggs? Maybe do one whole egg and 3 egg whites (depending on the amount needed of course). These are all little things you can do to make desserts and treats a little more like a treat instead of a trick and today's recupe is a great example So.... on to the muffins!



Now I'd like to say these turned out amazing, but I really don't know. The only person (I'm on a no sweets at all thing for right now) that had one is Gray..and he is 2. For those that know my son, you know how picky he can be and he ate 2. That should be (and is for me) evidence enough that they are pretty tasty because he is by far my worst critic. 

Here's what you'll need:

• 2 ripe bananas
• 6 oz. unsweetened applesauce
• 1.5 tsp vanilla
• one omega-3 egg
• 2 tbsp strong leftover coffee
• 1/4 cup unsweetened almond milk (I ended up only using around 1/8 cup-you just want about 2 cups of "wet" ingredients
• 3/4 cup whole wheat flour
• 3/4 cup all purpose flour
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1/2 tsp. cinnamon (or to taste)
• 1/8 tsp. nutmeg, optional
• 1 cup (I used 3/4 cup) chopped nut of choice, walnuts, pecans, almonds (I only had almonds)

1. Preheat oven to 350 degrees
2. Mix all the wet ingredients together until well incorporated
3. mix all the dry ingredients together until well incoporpated (this also helps bring air into the mix for lighter baking)
4. Mix the wet into the dry UNTIL JUST INCORPORATED. DO NOT OVERMIX- the batter may be lumpy and that is perfect. If its too smooth then you mixed too much.
5. spoon mix into well sprayed muffin tins (spray very well)
6. Bake at 350 for 20 minutes.

Makes 12 muffins

These are great for your next office party or morning get together.. instead of those awful doughnuts or other store bought nightmares!

Sweet Sweet Potato Fries!

I almost feel bad for it... ALMOST. My son loves french fries-the grease covered, trans fat (or extremely high saturated fat-take your pick) laden white potatoes that are served at every fast food restaurant nationwide. I, on the other hand-refuse to let him have them... I won't publicly name the person that let him start on the "other" kind. Tonight for dinner- I wanted something easy-no fuss and no fuss from my kiddo. Eat and be happy. Enter in: The sweet potato. I love sweet potatoes-not only is it great nutrition, its a much better choice than your everday potato. It's time for some Healthy Switching!
I decide sweet potato fries are what's on the menu and they turned out pretty darn good, if I may say so myself! ...and the rate they are currently disappearing off my son's plate is evidence enough for me!

Here's what you'll need:

• 1 medium to large (depending on how many your serving) sweet potato
• 1 tbsp extra virgin olive oil
• 2 tsp cinnamon, to taste
• sea salt, to taste

1. Preheat the oven to 400 degrees
2. lightly spray a nonstick bake sheet
3. cut up the potato into french fry shapes (it helps to go in half and then half and then make it smaller from there, to resemble like above)
4. add your oil and cinnamon and salt to a bowl and mix
5. add the cut up sweet potato and mix to coat well
6. bake on the baking sheet at 400 for 12 minutes-take out of oven and stir slightly and return to oven for 8 minutes or to desired doneness.
7. Serve!

Loaded Baked Potato!

Last night my husband tried to do a nice gesture and take me to a local steakhouse. Unfortunately the food was, at best, subpar and the service was mediocre. I AM happy to report that one good thing did come from this misadventure, however. My left over baked potato-made into dinner for 2! I don't often eat a regular russett potato and never do I eat a whole one myself. However, this little idea came to me and I could NOT resist. Check it out:

Here is what you'll need:

• 1 large russett potato (wash and wrap in plastic wrap and microwave for 7 minutes +/-)
• 1 omega-3 egg
• 4 oz turkey smoked sausage
• 2 slices low sodium turkey bacon
• 2 cups fresh spinach
• 1 serving reduced fat cheese
1. cut the bacon into bite size pieces
2. cut the smoked sausage into quarter inch saucers and then into 4ths
3. cook on a pan until nearly done
4. add the egg and mix well
5. towards the end of cooking add the spinach and saute until wilted
6. add in the cheese and mix to make everything stick together slightly

Cut potato in half and mash slighty-half the mixture between each potato and garnish with additional cheese if desired. Enjoy! One dish and done! LOVE IT!

Double Chocolate Chip Cookie-With Hidden Benefits!

Most may not believe it, but my son HATES vegetables. He fights me on anything that looks like I spent any time on it(ya know, beautiful pizzas, lasangas-you name it-if I put effort into it, he won't touch it). So today I decided to get creative. What kid doesn't like cookies? My son loves cookies. So... what can I sneak in a cookie to give him some healthy stuff and he never be the wiser? Zucchini!! Perfect blender into a lot of baked goods: breads, cookies (as in this case), brownies, even in sauces and casseroles if your kid will eat those things. You won't taste it, you may see it but it doesn't effect the taste at all. My goal today was to make a cookie that #1-he would eat, #2 was relatively low in sugar #3 healthy all around for everyone. And the Double Chocolate Chip Cookie was born:



Here is what you'll need:

• 2.5- 3 scoops chocolate casein protein powder
• 4 oz. unsweetened applesauce
• 1/2 cup dark chocolate chip morsels
• 1 whole omega-3 egg
• 2 egg whites
• 1/2 cup stevia cup for cup (4 baking)
• 1 large zucchini, finely grated (should grate to 2 cups)
• 1/4 cup cocoa powder
• 1/2 tsp baking soda
• 1/4 cup whole wheat flour OR 1/4 cup old fashioned oats ( I used wheat flour)

1. Preheat oven to 325
2. mix all the dry ingredients together
3. mix all the wet ingredients together and mix well
4. incorporate the dry ingredients to the wet and mix well-the mix may seem dry until you add the zucchini
5. incorporate the zucchini and chocolate chips
6. place on a sprayed cookie sheet in rounded large spoonfuls
7. bake for 15-20 minutes or until firm but not hard to the touch
8. Cool to a wire rack and enjoy!

Makes approx. 16-18 cookies

Per cookie

Calories: 73

Fat: 2g

Sugar: 4g

Protein: 5g

Fiber: 1g

Carbs: 8g

Lip Smackin' Mac n' Cheese

I don't know about your kids, but my kid LOVES macaroni and cheese. Especially the kind that comes out of that horrible blue box... you know the kind, powdered cheese, white pasta. UGH... it makes me sick to think of it. BUT I will be the first to admit that I have fed my son that and I feel very bad about it. Recently I decided to just quit buying it for him. I HATED giving him that unclean food and I just felt guilty. The other day while rummaging through my cabinets trying to figure out something that would please his palate.. I had a thought. Maybe I can make him Mac and Cheese, but without adding Velveeta ( I don't allow it in my kitchen, lol), powdered cheese and whatever other chemical compounds that come in those prepackaged devils.
I set to work... and here is what we ended up with:



Looks pretty good to me..

Here's what you'll need:

• One serving smart taste rotini pasta (or whole wheat pasta of choice)
• 2 slices Deluxe American cheese (NOT the cheese "Product" but actual CHEESE)
• Milk of choice to help mix and make creamy (I used whole-would use unsweetened almond for myself)
• Pinch of salt, to taste

1. prepare pasta according to package directions in a medium saucepan (It takes ten minutes I admit)
2. drain pasta and return to pan
3. top with hot pasta with the cheese slices and let melt slightly.
4. start stirring until it starts to mix, add a little bit of milk gradually.
5. Serve, guilt free!

**At first the cheese may kind of ball up, that is what it did to me and I panicked. Continue to stir it, it will melt and mix rather well. The taste is great! There should probably be about 2 servings for a 2-3 year old.

The One Man Show

It's been one of those days...the weather, I think, must be playing tricks on me. Here I am in my kitchen craving some serious CC (aka clean comfort) food-yup, I just made that up, I think I will go with it. What I really want is warm gooey chocolate chip cookie. Ugh... what a waistline wrecker! So, as always.. the wheels start turning.

CC food delivered! What I like about this particular recipe is it serves for 2 cookies only. Meaning I can't go crazy and eat an entire dozen... no comment on how I know I lack the self control. What I also like about it is I didn't add protein powder, I didn't try to make it a protein bar in a cookie or do anything too crazy. I wanted to emulate a cookie, ya know-like Mom used to make when nothing stuck to your butt like crazy glue.  Let me say, it turned out puuurrrffeeecct. The recipe is actually Gluten-free, which is cool if your into that sort of thing and it takes less than 5 minutes to put together... now only if the oven warmed up that fast.. ahh.. the hardships..

Here's what you'll need:

• 1/4 cup old fashioned oatmeal, mashed and "milled" by hand ( just put it in a baggie and mash with your fingers until it's about half oat "flour"-it doesn't take long and is not hard)
• 1/2 serving-about 7g or 8 morsels of dark chocolate chips
• 1 tsp spray butter (the maybe not quite squeaky clean part)
• 1 tbsp stevia for baking (food pyramid has it)
• 1 tbsp egg substitute
• 1/4 tsp vanilla
• 1/4 tsp baking powder

1. preheat oven to 350
2. in a small bowl mix the oat flour/oatmeal with the baking powder (or leave in the bag and spare a dish)
3. in a small bowl mix the stevia and butter, then add the egg and vanilla-mix to combine
4. add the flour mix to the egg, stevia, butter mix and stir to combine (may be slightly thin-that is ok!)
5. add the chips and mix
6. Place on a sprayed cookie sheet in 2 spoonfuls, may need to shape a bit and bake for 8-10 minutes until slightly firm to touch but not browned
7. Eat and be happy!

This IS a dessert and is not to be considered a free food, but sometimes you just NEED a little treat. No reason why you can't do it in the CC food fashion!

Peanut Butter Cookie Monster!

I don't know about you but I am CRAZY for peanut butter. Give me peanut butter and I give you a happy girl. As much as I love it, I don't necessarily love the fact that I can only have 2 tbsp per serving and that little serving packs around a whopping 190 calories and 16g of total fat (only 2 saturated). So I am aware of the need to portion control... even though it can be so HARD! This evening I was in the mood for some peanut butter... and then a cookie sounded pretty darn good too... doom awaits?Ah hah, Peanut butter cookies! Start looking around my kitchen and here's what happened:

Isn't it beautiful? At only 60 cals, 4g of fat (1 sat), 4g of carbs, 5g of protein and 1g of fiber it sure looks beautiful to me. I will admit to making two batches trying to get it just right and combining the ideas that generated from each batch to make the final recipe. If I make anymore it just...won't be good. So.....

Here's what you'll need:

• 6 heaping tbsp of all natural peanut butter (or 3 heaping large spoonfuls)
• 1 scant cup of Stevia in the raw (stevia for baking)
• Generous 1/8 cup egg substitute
• 1 scant scoop of french vanilla creme Optimum Nutrition Whey

1. Preheat oven to 350
2. mix all the ingredients together
3. form into balls and place on a pre-sprayed baking sheet (makes 12)
4. take a fork and run it through a bit of whole wheat flour (1 tbsp for the whole batch)
5. press down to make the crisscross (it may stick a bit)
6. bake for 8 minutes or so
7. Cool and move to a cooling rack

That's it and it's that easy! Enjoy guilt FREE!

Chicken Chili for the Healthy Eating Soul!

We've had quite the cool front hit my little town the last few days! Definitely got me craving some good ol' comforting chili. There are sweet potatoes in this chili and although that is kind of a weird addition traditionally, it is so good! Mine was not very spicy, so if you like a little more heat you can add cayenne or maybe some chili sauce, hot sauce, etc. I also cut down quite a bit on hands on time by microwaving the sweet potatoes instead of baking them, we all love dinner in under an hour! Hope you like!

Chicken Chili (adapted from Musle and Fitness Hers)

10 oz. precooked, diced chicken

1 15 oz. can red no salt added kidney beans, drained and rinsed

1 lb sweet potatoes, cooked and cut into 1 inch chunks

2 cloves garlic, minced

1 1/2 cup low sodium chicken broth

2 tsp worcestershire sauce

2 tsp ground cumin

1 tbsp chili powder ( I ended up adding a bit more)

1 cup fresh or frozen corn

5 oz. onion, diced

Wash and wrap sweet potatoes in plastic wrap (or buy prewrapped) and microwave together for 8 minutes. While those are cooking cut up your onion, garlic and chicken.

Next put half of the beans in a blender or food processor and puree until smooth.

Cut up your sweet potatoes into 1 inch chunks

Take a large skillet and spray with olive oil cooking spray. Heat the skillet over medium-medium high heat and saute the onion until slightly browned and transulcent.

Add the garlic and remaining seasonings and saute for 3 minutes or until fragrant

add in the remaining ingredients and bring to near bowl and then decrease heat to simmer, covered for 30 minutes.

nutritional facts per serving (serves 5)

calories 250, fat 2g, sat. fat 0g, sodium 627mg, carbs 37g, fiber 7g, sugars 7g, protein 20g



Southern Girls and Their BBQ!!

Have you ever noticed that there aren't very many healthy or clean BBQ recipes? I went to my local Wal-Mart today to find ( because surely WALMART had one) a low sugar, low carb, low calorie BBQ sauce- because, well,-BBQ sounded pretty darn yummy to me at the time. Boy was I disappointed! I didn't find a single sauce that fit the bill to a T. The one that I ended up going with is actually made right here in my hometown so kudos to local business, Head Country BBQ! Of all the sauces that I looked at (and I looked at several) their sauce had the least amount of sugar (5g per 2 tbsp-compared to 15g per 2 tbsp in some) and the least amount of carbohydrates. So next time your buying BBQ sauce, kindly turn the bottle over and LOOK at the label. Remember, start at the serving size (2 tbsp!) and then continue. 15g of sugar in 2 tbsp of BBQ sauce is more than what 2 Back to Nature chocolate chip COOKIES contain! But here I was with an itch I just had to scratch, BBQ sauce in hand-off I went, and here's what came of it:

BBQ Chicken Sandwich!!

 It was YUMMY!! Very satisfying way to enjoy BBQ without the guilt.. and that's what we're all about over here.. :)

Here's what you'll need:

• 3-4 oz. diced cooked chicken, shredded
• 2 tbsp (one individual packet) head country original BBQ sauce
• 1 tbsp heinz reduced sugar ketchup
• 1 tsp chili powder
• other spices to taste
• 1/8 cup chopped onion, optional
• 2 slices tomato cut up, optional
• spicy brown mustard, optional

1. Mix all ingredients in a bowl until well combined
2. cook on a well sprayed skillet over medium heat until all is heated through
3. serve on a toasted whole wheat bun or open faced ezekiel bread!

Enjoy some good ol' clean southern BBQ!

We Have A Trend! Chocolate Casein Crepes!!

The other day I posted Protein Pancakes and today I'm bringing in the Casein Crepes. I must be craving breakfast...or 4th meal.. or maybe any meal! There's nothing like breakfast (with chocolate..)for dinner and well..maybe dessert. Check it out:



You can't tell me that doesn't look good!

Here's what you'll need:

• 1 scoop chocolate (or vanilla-whatever you want) casein protein powder
• 1/2 cup egg substitute, beaten or shaken
• generous 1/4 cup Unsweetened almond milk
• 1/4 tsp baking powder
• 4 tbsp nonfat plain greek yogurt
• 2 tbsp sugar free maple syrup 

1. Preheat a well sprayed skillet to medium
2. add all the ingredients except greek yogurt and maple syrup to a bowl
3. mix until well combined and slightly thick
4. pour onto skillet (should make 2 good sized pancakes)
5. Cook on each side until done (it may be done quickly-watch them so they don't get dry)
6. arrange on plate side by side and top with 1 tbsp sugar free syrup, spreading to edges with knife (or if your me, finger)
7. put one large dollop of Greek yogurt on each pancake and spread to edges
8. top again with a little bit of syrup
9. roll up and top with any remaining syrup
10. Enjoy!!!!

Don't Look At Me Like That! Flour Free Protein Pancakes!!

Today's post is dedicated to a dear friend of mine. My friend (who will remain nameless b/c I am not sure she would like me calling her out in front of everyone-but you know who you are) is currently on a awesome quest to lose about 50 pounds. Her diet calls for no pasta, no bread- pretty much no flour. We were talking the other day and I start pulling up some of my clean recipes for things. She graciously took them but she was kind of looking at me like I was talking gibberish, crazy talk ( I still love you though!). SOO... being the helpful friend I am I have decided to post a flour free, but still pretty darn good pancake recipe! This recipe Is different than my signature protein pancake recipe (and the lucky few that have that recipe will notice a few things missing) but I want to prove that you don't need those things to make it good. So, introducing-Greek yogurt stuffed protein pancakes!

Here is what you'll need:

• 1 scoop Optimum Nutrition French Vanilla Creme Whey
• 1/2 cup Fage 0% Greek Yogurt (Plain)
• 3 tbsp blueberries, or strawberries or banana (whatever fruit you'd like or none at all-your choice)
• 1/4 cup egg substitute, shake it up first
• 1/2 tsp baking powder
• Unsweetened Almond Milk, MAYBE 1-2tbsp
• Spray butter
• sugar free maple flavored syrup

1. Preheat a well sprayed nonstick skillet to medium
2. mix 1/2 the yogurt and egg whites together
3. add the protein powder and baking powder
4. mix-IF the batter seems too thick then add a little almond milk
5. pour onto hot skillet, should make 2 medium sized pancakes
6. while they are cooking on the first side mix the remaining yogurt with the berries, set aside.
7. flip the pancakes and cook (don't overcook or they will be too dry, they will be done very quickly so watch them)
8. Pull the pancakes off the skillet and top one with the yogurt/berry mix and top that with the other pancake and mash down a bit. Spray the butter on top and use the sugar free syrup!
9. Enjoy!!

** my pancakes were a LITTLE dry- maybe a little more egg sub or cooking a little less time. Just keep it in mind!**

Slow your roll...CherryBerry

A Note on Cherry Berry-

Our town recently opened a Cherry Berry Yogurt Bar! This is a wonderful addition to our economy! I want to caution everyone on over consumption of the yogurt at Cherry Berry. The Cherry Berry Company calls this yogurt “healthy” and while it does have active cultures like any regular yogurt and is made with skim milk, if you look at the second ingredient in their “healthy” mix, the trouble begins. Sucrose, I.E. SUGAR is the second (therefore the 2^nd most abundant ingredient in the yogurt) if you go a little further you see corn sweetener and corn syrup solids, which, surprise! is SUGAR.  Here is a nutritional label for ½ cup found on www.cherryberryyogurt.com/facts :

Let’s dissect this label, so we start at the calories-Wow! 90 Calories that’s not bad at all, right? Look down. This has 20g of carbohydrates, 13g of which are from sugar, in a HALF CUP (or 83g-which is probably LESS than half a cup).  Get out a measuring cup and LOOK at that serving size. Does that look like your bowl when you go?? NO? How much more do you eat than that?? 2 servings? 3? Start doing the math and before you know it, you have 300 calories, over 60g of carbs and nearly 40g of sugar. That doesn’t even count the toppings that you may have added. It doesn’t matter how you dice it, with active cultures or not, sugar is sugar and is very damaging to your health.
I am not saying don’t go, we all like a sweet treat occasionally! I am saying keep in mind that even though the yogurt is touted as “healthy” it is NOT a “free” food and just like any other dessert, should be enjoyed responsibly!

In Good Health,

Liz Jackson, Jackson Nutrition

The Other Love in My Life-Walking the walk!

By now you all know that I have an obvious food... problem. I love food, of the tasty and healthy variety of course. But I also have another...problem (he he..) that I am just as passionate about, which is WEIGHT LIFTING! I am an avid exerciser and I'm not talking about the girl that gets on the treadmill everyday and walks at a leisurely pace. I tell people all the time that, (in my opinion), the best "bang for your buck" body changer is lifting weights.  Obviously there are other things to do but the benefits of lifting weights are many! Bone preservation, healthy lean muscle tissue (the ones you see AND the ones you don't) and of course the awesome physique you sculpt lifting all those weights are just a few! Not to mention the extra calories you burn for every pound of muscle on your frame! My philosophy-go big or go home, lift more than just a 3 or 5 pound dumbbell PLEASE! If your not challenging yourself you are not changing, period.
I thought you all might like to peek into some articles I have written for fun, mostly. Enjoy!

 http://www.figureandbikini.org/a/25/Lift-Like-a-Girl

http://www.figureandbikini.org/a/28/Real-Girls-Arent-Afraid-of-Sissy

I realize this isn't food, but I wanted to show that even though I cook a lot I am "walking the walk" of what I say. I'm not like a Doctor who is 30 pounds or more overweight himself telling YOU to lose weight. I am fit because I practice what I preach,  working hard to stay fit and eating a healthy diet!

We Can All Use a Few Tips!

My poor kitchen is suffering a horrible abuse. KITCHEN NEGLECT. I hate being so busy that I don't have time to cook anything new and excited to share with everyone.
SO... I thought I would share a few tips to try next time your baking for your family. We all have kids, kids love cookies, cakes, anything with sugar, fat and loaded with calories. Do you find yourself reaching for the premade mixes for cookies and cakes? We all find ourselves in that situation at least once or twice.

Most mixes call for oil, whole eggs, butter, all things loaded down with fat (not that all egg fat is bad, because it's not, but another time). Here are my top 3 things that I do to cut calories and fat in a hurry-

1. omit all the butter/oil and use natural unsweetened applesauce (4oz. for every 1/2 cup)
2. If a recipe calls for 2 eggs I will use 4 egg whites OR 1 whole egg and 2 egg whites
3. If I can I will use my own chocolate chips (on cookies) and wait until I have got the dough on the cookie sheet before I place 4 chocolate chips in each cookie, automatic portion control! Each cookie gets the same chocolate chips and you can usually get by with 2 servings of morsels for a 1 dozen batch-cutting way down on a typical 1 cup or 1/2 bag in usual recipes.

Just by omitting butter/oil you can slash over 600 calories off a recipe. Little changes like that make a BIG difference!


Happy and healthy cooking!
...hope I get some time to get back into my kitchen soon!

Who Gave Me the Munchies??!!?!-new variation added!!

As I sit here at my computer diligently typing away a program for my newest client I am struck with the worst thing... the MUNCHIES! Ya know, the nothing can quite satisfy, unable to put your finger on it kind of snackin' mood. I tried to ignore it, I really did. I suppose I am weak this evening, I'm blaming the impending weather change... this can't be MY fault. Off to my cupboard I go..
Let's see.. almonds, crunch fix, safe...IF I can stop at a handful-(when does that ever happen?). Hmm... my son's lemon cookies..ahh.. I can only eat 2.. no-not worth the calories. Pita chips?..no. GRRR I can feel the frustration starting right where it started, in my belly! ...stupid weather.
On to the freezer.. Vitatop muffin, no... I need crunch! Hey...WAIT.. Frozen Edamame..hmmm...  Not exactly crunchy...yet. I can eat quite a lot of it... AH! and I've got it and here it is for you! The perfect snack without OD'ing on fat (even the GOOD kinds), carbs, or sugar.

Spicy Roasted Edamame

Here's what You'll Need:

• 1/2 cup to 1 cup fresh or frozen Edamame (thawed)
•  1/2 tsp basil
• 1/2 tsp sea salt (for the salty!!)
• 1/2 to 1 tsp chili powder
• 1/4 to 1/2 tsp ground cumin
• 1/8-1/4 tsp paprika
• 1/2 tsp garlic
• 1/4 tsp celery salt, (optional)
• Extra virgin olive oil cooking spray

These spices are VERY taste dependant. If you want really spicy do red peppers, and more chili/paprika etc.
If your going for salty then do your thing.
If your making this for more than one just adjust accordingly, you really can't go wrong.
Be creative!!

1. Preheat oven to 400
2. combine all the spices in a bowl
3. spray the edamame with olive oil cooking spray, not too heavy-just to coat
4. pour the edamame in the spice bowl and toss to coat well
5. bake at 400 for 15-17 minutes (or longer to get them as done as you want) in a single layer
6. let cool or serve them hot
7. put any left over in the fridge

Stats:
Per 1/2 cup serving
100 calories
total fat 3g (sat 0g)
carb 9g
fiber 4g
sugar 1g
protein 8g

I love this because it's so customizable!! Healthy and happy snacking!!

facebook.com/JacksonNutrition

A variation recipe!

• 1 tbsp olive oil
• 2 cups Edamame
• granulated garlic, to taste
• sea salt, to taste
• 1 tsp chili powder
• 1 serving grated parmesan cheese

1. Thaw the Edamame and pat dry
2. add the Edamame and olive oil to a bowl and toss to coat
3. add spices, tossing to coat
4. preheat oven to 410 and bake for 10-12 minutes
5. stir and bake again for 10 minutes-watch to prevent burning

YUMMO!!

I don't want to pay retail!

Have you ever heard of Almond flour/meal?? This is a type of flour made from, well, you guessed it-Almonds. Its perfect for adding in antioxidents, healthy fats, good protein and lowering carbs in your baked goods!! I love cooking with Almond flour..I, however, DO NOT like paying for it. I used to go to my local health food store to buy it, at nearly 12 DOLLARS a POUND, and it only comes in 16 oz. containers, talk about a nice ol' wack to the pocket book! Another thing I don't particularly like is that most almond flour you buy is from blanched almonds, which means the antioixident rich skin is taken off-that's No Bueno!
 I hated paying that much, figured I'd look online. The brand I like was still around $9.50 a pound.. and that didn't include shipping. OK... that's it! They MADE me do it.. enter in... Du-da-dada!!! Drum roll please...
LIZ'S ALMOND FLOUR.
I will just make my own! After all it's just ground up almonds! So.. a little trip down to the local Walmart and yes, a slight investment I've got what I need:

 Put the two together and you get this:



Go a little further and you get this:

100% all nutaral (ha ha), no sugar no nothing-but a tad bit of unsweetened almond milk, almond butter (you will pay $14 bucks for a jar for good stuff at the store...)

This is super easy, took me literally 10 minutes, and that includes getting the grinder out of the box.

1. Get your grinder out of the box (ya.. I went there)
2. rinse it and dry it out (completely!) as you always should with something bought new (you do that... right?? :D)
3. Throw in a handful of almonds and press down on the button, watch it do its magic!

You may have to scrape some off the sides of the grinder occasionally, and just repeat until you have the desired amount!

Be sure to not over-grind unless your wanting to make almond butter, if that's the case grind away, check it often though to see if you need to add just a bit of the almond milk and then grind again! You could add stevia or another sweetener if you must to give it a little sweeter taste.

Enjoy my lesson learned!!