Homemade Low-fat PB Chocolate Protein Spread: Nutella Without the Lawsuit

Sorry for only have pictures of it on a rice cake.  I couldn't wait any longer to just eat this! Guess I'll have to make it again...you know...just for the pictures.

By now, anyone into food has heard about the Nutella lawsuit class action settlement through some form of media.  Sure, Nutella makes a delicious spread (it's not hard with sugar as the first ingredient), but I wouldn't consider it healthy.

The lady who first filed suit claimed she was misled by Nutella's commercials promoting it as a great breakfast choice for kids. I remember seeing the commercial and thinking "WRONG!!", but I wouldn't try to sue them for it.  Do people not read the ingredients of the foods they eat; especially what they feed their children?

You can't sit and point a finger at a company for your lack of due diligence.  So although it's really not a healthy choice any time of day, there's no reason to sue about it. I feel this suit has just opened the door for more greedy consumers playing the ignorance card and trying to sue another company.

Like natural peanut butter, Nutella has 200 calories per 2 tablespoons, but unlike natural pb, most of these calories come from the 21 grams of sugar. Most natty pb's have zero grams of sugar and more than twice as much protein as Nutella's measly 3g. When I first made this comparison, I was basically turned off from having Nutella in my food future. Am I crazy for wanting to know everything that goes into a food before I put it on a plate for my family and me?  I certainly hope not!

When I am craving something delicious but still healthy enough for my approval, I get to work trying to make it myself!  I'm not a big hazlenut fan, so I usually use another nut instead.  My version offers a lower calorie option since I like to eat a lot of smooth and creamy spreads.

Peanut Butter Chocolate Protein "Not-ella"
Ingredients:

3/4 cup Peanut Flour
3/4 cup Natural chocolate or vanilla protein powder; I used stevia sweetened whey protein
2 tblsp natural peanut butter; sub cashew or almond butter if have it
1/4 cup Unsweetened Cocoa Powder
1/2 tsp Cinnamon
Dash of Salt
1/2 tsp Pure Vanilla Extract
2 packets of stevia powder; or 15 drops liquid stevia
1/4 pumpkin puree; I think mashed banana or applesauce would be great too, but have tried yet
1/4 cup dairy or non-dairy milk of choice; I used unsweetened almond milk

Directions:
Add all ingredients into food processor and process until smooth.

If it seems too doughy or thick, add more almond milk or water a tablespoon at a time until you get a creamy consistency. Scrape down the sides and to let your food processor cool down. Blending takes a while; don't give up!

The consistency will be a bit thicker than Nutella since we’re using flours/powders and no oil that would make it shiny and smooth. The taste is amazing and waayyy better than Nutella. Plus, it's healthy, all natural, and made by you. 

Now pat yourself on the back (if that's your thing) and enjoy this like you would any spread; on fruit, crackers, bread, right from the spoon, etc. Go ahead, make a thick sandwich or wrap with a banana and a few roasted peanuts for a good crunch. You can feel good knowing it is low cal, has no added sugar, and is high in protein! Y-U-M!

Use this protein crepe recipe with less liquid to make the pancakes above. Then make a sandwich with your awesome "Not-ella" spread. Idea - make a few of these, wrap in plastic or foil and store in freezer for a healthy and quick grab n'go option.

Q: Do you read the labels on the food you buy for yourself and your family?

Healthy Dessert Dips: Easy, Low Fat, and Sugar-Free



 

Geez! Every time I check out the recipes on Chocolate-Covered Katie’s blog, I immediately want to get in the kitchen and make them all! If only time was on our side…..like The Rolling Stones sing about; then I would make them all.

But, since that is not a reality, I picked one of the favorites among her viewers and set to make it myself; Brownie Batter Dip (the sugar-free version).

The pictures alone will make a full stomach create space to try this healthy recipe. Even better, the ingredients make it perfectly fine to eat for breakfast, lunch, dinner, or…… *gasp* Dessert!

First, I set off to make the original SF Brownie Batter Dip from her website:

-1 1/2 cups chickpeas or white beans (1 can, drained and rinsed) (250g) - I used dried chickpeas that I soaked for 24 hours

-1/4 cup unsweetened applesauce – I used pumpkin puree and Greek yogurt

-2 tsp vanilla extract

-1/8 tsp baking soda

-heaping 1/8 tsp salt

-sweetener of choice, to taste – I used 3 packets of NuNaturals Stevia Powder and 12 drops of their Cocoa Bean Extract

-2 T cocoa powder

-optional ingredients: 1/4 cup quick oats or flaxmeal – Did not use

Blend all ingredients until very smooth.

Besides the notes above, I followed as prescribed and, well, look for yourself……

…it was amazing!

I devoured this immediately after I took the picture.

With the extra cup I had left, I mixed a 1/4 cup of peanut flour to make it really thick and used as a spread for pancakes, crepes, and a chocolate peanut butter sandwich. This WILL be made again!

With the success of the Brownie Batter Dip, I set off to make a similar version....

......here is what I came up with:

Creamy Peanut Butter Vanilla Dip!

 

-1 1/2 cups chickpeas (1 can, drained and rinsed) or dried chickpeas soaked for 24 hours

-1/2 cup steamed butternut squash puree

-2 tsp vanilla extract

-1/4 cup peanut flour

-1/8 tsp salt

-1 tsp cinnamon; plus more to sprinkle on top

-3 packets of NuNaturals Stevia Powder and 12 drops of their Vanilla Liquid Stevia

Add all ingredients to a food processor and blend until smooth; scrape down the sides once or twice to get everything.

PB & Cinnamon Dip should be enjoyed by everyone!

Needless to say, the flavor and consistency overwhelmed me with delight. So smooth, thick, and peanut buttery; it is a pleasure to eat by the spoonful or spread on fruit, bread, or crackers! Since it has wholesome ingredients like chickpeas, squash, and peanut flour; you can guiltlessly enjoy this treat anytime! These foods provide plenty of high quality fiber, protein, essential vitamins, and nutrients; unlike the lack of nutrients you’d get in a Nutella breakfast.

Try this recipe and let me know what you liked or didn’t like or if you changed the ingredients.

Do you try to avoid sweets? Is it forced or just something you don’t care for?

I rarely indulge in actual sweets because I’m too concerned over the non-nutritional calories from sugar and damaged oils, so making treats like this is how I manage. Plus, plain steamed Brussels sprouts are considered a good treat to me, so I’d say I’m managing quite well!



What I Ate Wednesday #5: Easy and Healthy Green Foods

 

Today’s WIAW will be the last for Green Foods month; it's sad, but I can’t wait to see next month’s theme! This doesn’t mean I’ll start slacking on my green food intake though; I’m a salad fanatic and love Brussels sprouts too much to cut down on this color!

It’s been an exciting March, and I’m happy with the green-themed fun I had and viewed on WIAW posts from other foodie bloggers The onions I mentioned in last week’s post are still going strong, but I feel like it’s time to use them soon. I really enjoy being a part of the What I Ate Wednesday crew and don’t plan on stopping any time soon!

Still growing Green as of last Saturday....

For this week’s green food, I added Watercress to my menu as a mix-in for my nightly salad. Watercress has a hint of spice and touts many health benefits including its use as a digestive aid. This proved helpful to me since I tend to eat most of my food at night and it keeps my stomach from going crazy.

Rinsed and ready for the spinner!

I didn’t do anything fancy, just mixed it in with my nightly salad and that’s all I needed. Sometimes I just grab a handful of greens and eat them from my hand; there’s just something refreshing about crisp greens with nothing else. Do you ever eat salad greens by the handful or am I alone on this?

Now, on to today’s green eats……..

Breakfast – French press coffee with cinnamon and vanilla extract; small cup of leftover red quinoa with veggies, fresh jicama slices, and leftover Pumpkin Protein Crepes from this weekend

Ever get to a point where you don't want to spoon the last of the batter out of the bowl?
I did; this is what happens.  I didn't make Kelley eat this one....

Snack – Mug of unsweetened green and red tea and a few pieces of dried okra

Crispy, crunchy, and green!

Lunch – green split pea with mixed veggie puree (I had this last week and wanted it again) and I used Corn Thins for dipping; dehydrated Brussels and okra, celery sticks, an apple, and sliced jicama provided a means to my mindless eating attack afterward

After Lunch – more green tea mixed with decaf chai tea and stevia; late night at work, so my usual outdoor activity is shortened and I’ll only get to have a few rounds with the punching bag.

Dinner – Started with a big salad topped with mixed veggies, papaya seeds, and salsa; pureed zucchini, frozen berries, and spinach with vanilla protein; large helping of plain, non-fat Chobani Greek yogurt (Enter to win some here) mixed with Chocolate-Covered Katie’s Brownie Batter Dip (that stuff is awesome!); finished with a side of several Peanut Butter Overnight Oat Crisps

I will definitely make this dip again.......then probably another time after that!

Crunchy peanut butter goodness = happy me!

I have been planning to go to a yoga session with Kelley on Wednesday, my rest day from my current workout routine, but something seems to happen at work every time! Guess I’ll just keep hoping for a chance because I could use the flexibility.

Have you done anything special for National Nutrition Month? I think it’s kinda ridiculous since we should focus on nutrition every day. Do you agree or disagree?

To add to this; I read an article discussing a new study that found that frequent fast-food chain customers are less happy with their health than the average American. Go figure; I didn’t need a study for that!

Happy What I Ate Wednesday!

TGIF: Celebrate with a Chocolate Microwave Layer Cake!

Kelley and I went into Best Buy a few days ago and left new (to us) Nikon D3100 SLR camera. It all happened so fast, and all of the sudden we were at home with a new toy before I knew it. This is a big deal….really big, because we are usually conservative on how we spend our money on non-necessities. To give you an idea we don’t have smart phones and only get what’s free with a 2 year plan. I won't even cut my overgrown hair until Kelley lays down the spousal code and makes me.


But now we’re catching up with the times; just don’t be surprised if all of my recipes only involve beans and rice for a while! Of course, the biggest reason we bought the camera is because there's a newer model out now and ours, the predecessor, was on sale.


For blogging, this new Nikon SLR will enable me to start posting high quality photos (of beans and rice) for all viewers to see and savor. Plus, we needed a good camera to capture memories of our small family; us, two cats, a dog, and a turtle.


Basically, I’m excited about our new gadget and hopefully it will prove useful and enjoyable for the both of us. Being Friday with a a new camera to use I feel like celebrating by making something good and tasty. Hmmmm, I’m thinking……… Pumpkin Protein Crepes!

Quickly mix the batter, pour in a hot pan, sprinkle cinnamon, flip, wait, enjoy! Edible, guilt free celebration is the best kind!

MMM, you can see the sprinkled cinnamon cooked in!

Wait, I still don’t feel like I’ve celebrated enough; maybe I need a cake to make it official. I could make another delectable oatmeal cake like the one from yesterday’s post, but I don’t have any overnight oats and really don’t want to wait long.

Ohhh, I got it! I’ll make a chocolate layer cake and add Peanut Butter Chobani Greek yogurt icing all within in 5 minutes tops!


Interested? Make one for yourself…..it’s healthy indulgence at its finest.

How can I make this in only 5 minutes?  With the microwave, of course!

Microwave Chocolate Layer Cake
Get this stuff (makes 2 layers):


1/4 cup unsweetened cocoa powder
3 tablespoons whole grain flour (I used spelt)
3 tablespoons peanut flour or favorite protein powder
1/4 tsp salt
12 drops NuNaturals Stevia Liquid or 2 packets of NuNaturals White Stevia
1/2 tsp baking powder
2 tablespoons pumpkin puree, applesauce, or mashed banana (I used pumpkin)
1/4 cup milk of choice (I used unsweetened almond milk)
1/2 tsp pure vanilla extract
2 tablespoons Chobani Greek yogurt icing
Optional: Add a pinch of Cayenne for a sweet and spicy chocolate treat.


Do this with the stuff:

Combine dry ingredients and mix very, very well. Add liquid, stir, then transfer to a small dish; I used a mini quiche ceramic dish for even cooking that’s perfect for layering. Microwave 45 seconds; you may need to do a few more runs in 9 second increments to make sure the bottom is cooked enough. Be sure to spray your dish first, and then wait for it to cool before trying to remove it. Repeat step for second layer.

Cover the first cake with frosting (if using), set the second layer on top, then cover with more frosting. Now make it all go away by eating; sharing is optional. This tastes so good it is perfect for a healthy dessert, but also healthy enough to work as a satisfying breakfast. Plus, since it can be made in minutes, it won’t take too long to cook one or more before you head out for the day.

I think next time I'll use ripe mashed banana to pair with
chocolate and peanut butter... YUM!

That’s more like it; full of rich chocolate celebration satisfaction. Say that 10 times fast….now! Sorry, I’m just happy it’s Friday and I have some new things to use going into the weekend.

Have you made any big purchases recently? If not, no worries, you can still make this cake and celebrate the making of it.

Last Chance: Today is the last day to enter to win NuNaturals Stevia products!

Coffee: Explained / Peanut Flour Power

Do you get all excited about going to the local coffee shop (or Starbucks) only to become confused on what to get once you’re there? I have found myself imagining all the ways to savor the awesomeness of java only to get “what’s currently on brew” in the end. I typically do this because the different names/styles can be overwhelming, plus I just like the black stuff without added calories i.e. cream, syrup, sugar, etc.
Foodista.com posted an easy to read graph which provides the different names of each coffee drink and their components. I found it helpful and would like to share with those who read my blog. Hope this helps you as much as it did for me.

Being the picky person I am, my go-to drink when ordering at a coffee shop is still just whatever’s on brew; usually a light or medium roast. Can you guess what I get when not ordering the ordinary? I opt for the Americano with 3 shots of espresso when I feel like splurging. This way there’s still no added cream or sugar, but when a great espresso is used, nothing else is needed. An Americano is a great option for those trying to reduce their calorie intake but still want something to “treat” themselves. As usual, a little sprinkle or drop of stevia goes a long way to help sweeten coffee or tea without adding empty cals.
You might recall the peanut flour post I wrote 2 Friday’s ago. I tried some of the suggestions listed and they were all a great success. Kelley has even started to add a few spoonfuls of the flour to her smoothies. Time to start ordering more!!
Adding peanut flour to smoothies is a quick and simple way to get the peanut nutrition without the peanut fat (which isn’t all that bad either). A little more labor intensive is using it in soups and pureeing, then the next step is baking. I just created the following sweet potato and cannellini bean soup for the week and suggest you try it too!

Sweet Potato Cannellini Peanut Soup
Ingredients – Serves 4


- 2 Medium Jersey Sweet Potatoes, scrubbed, and cut into chunks
- 1 Cup Dried Cannellini Beans (soaked overnight); about the equivalent of 1 ½ (15oz) cans
- 2 tsp Fresh Ginger, chopped
- 4 to 5 Cloves Garlic, chopped
- 1/2 Onion or 8oz Frozen Onion, chopped
- 16oz Frozen/Fresh Broccoli, Spinach, or any other green veggie on hand
- 8oz Frozen/Fresh Cauliflower
- 1 (15oz) Can No Salt-Added Tomatoes, diced
- 1/4 Cup Peanut Flour
- 1 Tblsp each of Cumin Powder, Dried Cilantro, Dried Parsley, Ground Fennel Seed, Chinese 5 Spice Powder
- 1 tsp each of Cayenne Powder (I use more), Paprika, and Chili Powder
- Salt and Pepper to taste
Directions


Please note that I never really measure the herbs and spices I add, so these measurements are just a good guess. I enjoy just going with my gut feeling on how much to add; sometimes it works out……..sometimes not….sorry Kelley. I used a slow-cooker, so the method is pretty simple. Don’t worry too much on cutting to the right size since everything will be pureed. Add all ingredients except peanut flour to slow-cooker and cook on low for 6 hours. Once ready, add peanut flour and blend with an immersion blender or in a standing blender until smooth.

This soup can be served warm or cold. It’s great with a side of crusty bread or crackers along with fresh chives and a dollop of yogurt on top. Yum, I know I will make this again! Maybe even more peanut flour next time??
Here is what I created for the protein-filled baked treats......

Cocoa Peanut Protein Treats
Ingredients


- 1 Cup Peanut Flour
- 1/2 Cup Stevia sweetened Whey Protein Powder
- 1/2 Cup Whole Grain Spelt, Wheat, or Rice Flour
- 1/2 Cup Whole Rolled Oats
- 1/4 + 1 Tblsp Cocoa Powder
- 1 Whole Egg and 4 Egg Whites
- 1/2 Cup Canned Pumpkin Puree
- 1/4 Cup Applesauce or Plain Yogurt
- 1 tsp liquid Stevia or 1/4 Cup of the granulated Stevia
- 1 tsp Vanilla extract
- 1/2 tsp Salt, Baking Powder, and Baking Soda
Directions


- Pre-heat oven to 350 degrees
- Mix wet ingredients in large bowl and whisk until combined
- Mix dry ingredients in another bowl
- Stir dry ingredients into large bowl until well combined; don’t mix anymore than you have to
- Pour batter into 8 x 11 baking pan; whatever you have could work too, try it flat on a cookie sheet if needed
- Bake for 15 to 20 minutes or until a fork comes out dry when stuck in the middle
- Remove and let cool on a rack for 10 minutes, then cut to desired shape and enjoy!

It’s not very sweet since I don’t add sugar, but this is good to me. If you want something sweeter, reduce the amount of pumpkin or applesauce and add 1/4 to 1/2 Cup of honey or agave.

If you haven’t already, buy some peanut flour for yourself and start adding to whatever you can think of. This versatile ingredient is a healthy addition to sweet and savory recipes. Maybe I’ll mix it with chilled coffee and ice for the next smoothie concoction. We can add it to the info-graph above and call it Café Cacahuète (French for Peanut).

Enjoy the day and good eats to everyone!

What Can Brown "Cocoa" Do For You?

Unsweetened cocoa powder, not to be confused with hot cocoa mix which has sugar added, is great in sweet and savory recipes and provides healthy doses of nutrition.  A 2 tbsp. serving of unsweetened cocoa contains just 25 calories and 1.5 g of fat. It is also a great source of vitamins, minerals, mood boosters, and heart-friendly elements.

The vitamins and minerals sourced from cocoa powder include iron, magnesium, phosphorous, zinc, copper, and manganese. Antioxidants in the form of polyphenols are an abundant part of cocoa; it is actually known as one of the highest polyphenol containing foods. In addition to these great qualities, cocoa provides phytosterols which help reduce total cholesterol, low density lipoprotein (aka bad cholesterol), lower blood pressure, and increase blood flow to arteries.
Improve your mood with food! Cocoa contains a neurotransmitter called phenethylamine that helps to elevate your mood and it can boost endorphin levels. Endorphins act as natural opiates which are accountable for the happy feeling you get when laughing, winning a major award, or being intimate with a loved one. In addition to these “happy makers,” cocoa can increase serotonin which helps boost your overall feeling of happiness.

Unsweetened cocoa can be combined with skim milk over low heat and sweetened to you liking for an easy and healthy hot cocoa, but there are other uses too. It’s also good in a dry rub for pork or chicken.

The following is a good chocolate pudding recipe that’s very satisfying and way better than anything store-bought. I noted two ingredients I changed when making this pudding with no problems at all.

Healthy Chocolate Pudding

Ingredients:

2 egg whites
2/3 cup unsweetened cocoa powder
2 tablespoons cornstarch – I use arrowroot powder as a 1 for 1 substitute
2 1/4 cups nonfat milk or 2 1/4 cups low-fat milk
1/2 cup Splenda granular or 1/2 cup sugar – I use a 1/2 tsp of liquid Stevia instead
1/8 teaspoon salt
1 teaspoon vanilla extract
Directions:

Lightly beat egg whites in a small bowl. In a large bowl, mix together cocoa and cornstarch. Add 3/4 cups of the milk and whisk mixture until its smooth. In a large saucepan, mix together the rest of the milk, sweetener of choice, and the salt. Bring to a boil over high heat, whisking continuously.
Remove from heat. Whisk the cocoa mixture into the milk mixture. Bring to a boil over medium-high heat. Boil for 2 minutes while whisking continuously. Remove from heat. Slowly whisk 1 cup of the hot cocoa mixture into the egg whites. Pour this mixture back into the pan and cook over medium-high heat, whisking continuously; be careful not to allow the mixture to boil.
Remove from heat. Add vanilla. Mix well. Pour into 4 serving dishes. Cool to room temperature. Cover with waxed paper that has been cut to fit the serving dishes (this prevents the pudding from getting a skin). Refrigerate for 1 hour. Garnish with berries, mint leaves, and cocoa if desired.
I didn’t want to post a brownie recipe as they are easy to find, but here are a couple other, non-traditional recipes with cocoa powder:

Turkey Chili with White Beans – cocoa powder adds depth with a roasted flavor, extra nutrients, and enough acid to help tenderize the meat. Even without meat, cocoa powder is a tasty addition to vegetarian chili too!

Chocolate Pumpkin Protein Smoothie

This is something I make all the time and never really follow a recipe. The following is what I work with, but feel free to make changes as you see fit:

- 1/2 Cup Pumpkin Puree (I use Libby’s brand)
- 1/2 Cup Different frozen fruit; whatever I have at the time; banana works best, but I’ve used strawberries, blueberries, papaya, mango, and cherries with good results
- 6 to 10 drops of liquid vanilla flavored stevia
- 1/2 Cup various milks (dairy, unsweetened almond, or unsweetened coconut)
- 1 or 2 heaping spoonfuls of Greek yogurt
- 1/4 Cup unsweetened cocoa powder
- 1/2 to 1 scoop of chocolate or vanilla whey protein sweetened with stevia

Mix all ingredients in a blender, pour into desired cup and enjoy a sweet treat packed with protein, fiber, and vitamins!
Have you ever wondered about the difference from Dutch processed cocoa powder and just cocoa powder? Because natural cocoa is acidic, some powders are treated with an alkali to act as a neutralizer. This is Dutch processed; it has a reddish-brown color, mild flavor, and is easy to dissolve in liquids.Natural unsweetened Cocoa has a complex chocolate flavor while the Dutch-process is less intense. The intense flavor makes it ideal for use in brownies, cookies, and some chocolate cakes. When natural cocoa, an acid, is used in recipes calling for baking soda, an alkali, it creates a leavening action that causes batter to rise when cooked in the oven.
To obtain the most health benefits from cocoa powder, look for the raw, non-Dutch processed type as the processing (like most other foods) removes a lot of the benefits. Try adding a tablespoon to your coffee grounds before brewing a pot of java, and add some cinnamon for a quick Mexican Mocha Coffee.

Natural cocoa is lighter (on the left); Dutch-processed is darker (on the right)

Until next time, cheers to good health with good food!