Paleo Chocolate Coconut Halibut

Yes, I said it, chocolate, coconut, halibut. And why not?

We eat shrimp crusted in coconut, we eat chocolate in savory mole sauces? And did you know that chocolate and coconut are both good for you (in moderation of course)?

The kernel of this idea was bouncing around in my brain for a little bit, my wife had been talking about coconut a lot, and then at a nice restaurant we had this trout server with white chocolate and raspberries (and it was really good), so I was getting the inkling of the idea to give some fish the chocolate treatment, in the end I just sort of winged it.

We love eating halibut, we can’t find it locally so I have to buy it over the Internet. But I guess that is why Darwin invented freezers. Halibut is a wonderful fish that is not very fishy, is thick and meaty like swordfish, but doesn’t come with all the mercury. The largest of the flat fish, it is sustainably caught in Alaskan waters (wild caught Alaskan fish is more or less the best you can buy, of any fish species that can be found in Alaska). The halibut cheek in particular is a prized piece of fish flesh that I hear is Alton Brown’s favorite bit of seafood. So I order it in bulk, and rotate it in with the trout and salmon we otherwise eat. Yes it is frozen, yes I don’t care. Most fish is frozen, even the stuff you buy that you think is fresh was frozen at one point, because most fish is frozen on the boat right after being caught, and how else are you supposed to get Alaskan fish without moving to Anchorage?

So I cook it a lot, but I like to try new things. So, here is what I did. First I thawed out my fillets in the fridge overnight, they already kindly had the skin removed by the processor. Then I dried them off good, salted them, and tossed them in a mixture of cocoa powder and corn starch. Why? Well, the cocoa powder for the flavor, and the corn starch because I wasn’t sure how cocoa powder would behave when fried. See, when frying you want to coat in a starch because starches, when heated, sort of explode and thicken and so the properties that make them good as a thickener for soups and gravies, also make them a good coating for frying food. I also added in a tablespoon or so of McCormick Caribbean Jerk seasoning, which is one of my go-to favorite seasoning blends. In the back of my mind I was thinking “mole sauce” so I knew it needed a little spice.

Then it went into an egg wash and into shredded coconut. Oh yes, you recognize it now, this thing is bound for the deep fryer baby!

Chocolate coconut halibut, topped with mango salsa.

Chocolate coconut halibut, topped with mango salsa.

3-5 minutes, until its floating brown, you have to look a little carefully, because the cocoa powder makes it extra dark.

The verdict? It worked, everyone liked it. I served it with a mango salsa (mango, cucumbers, roasted red peppers, salt, sugar, basalmic). I took a fish from the cold Alaskan waters and gave it an island makeover.

Yes it was deep fried, though in olive oil, but we’ve still got a heart healthy fish, covered in cocoa powder (which is very healthy for you… the powder, very nutritive, as opposed to a candy bar high in fat and sugar), and coconut, which, while not being low in calorie, is also nutrition dense and very low in bad fats and high in good fats.

My wife has been reading about the Paleo diet for awhile, and I also wanted to make this for her, because I figure it probably qualifies as a Paleo dinner. It is certainly a nice change from perhaps beer battered fish dipped in tartar sauce.

Chicken Enchilada Soup

I’ve made this soup once so far, it was easy, healthy, just the right amount of spicy, and perfect for a cold day.

  • 1 pound skinless chicken breasts, chopped
  • 30 oz canned diced tomatoes (drained)
  • 4 oz canned green chiles
  • 10 oz mild enchilada sauce
  • 1 can of pinto beans, drained
  • 1 can of black beans, drained
  • 1 can of corn, (or you could use frozen or fresh
  • Two diced bell peppers, your choice of color
  • 1 diced onion
  • 1 tsp each chili powder and cumin
  • 1 quart chicken broth or stock
  • 1 bunch of diced greens such as kale for added nutrition

You essentially just add everything into your crock pot and let it cook for 6-8 hours. I feel like using the crock pot and so many canned goods is cheating, but maybe not every day needs to be complex, or hard. This is easy, and delicious, full of vegetables, but low on fat. The use of so many canned goods shouldn’t result in a need for added salt, but you should taste it to check if it is adequately seasoned.

BBQ Pork and Apple Pie

I am an experimental cook, I follow recipes, but I also use my own knowledge and intuition to tweak things. The problem with this is sometimes I don’t remember how I made something, and then I cannot recreate it. I need to take notes I guess. So a year or two ago I made a really nice braised pork loin dish with an apple gravy, and I forgot what all I did with it and have been trying to recapture the flavors. This this dish, I think I might have succeeded.

I bought the new Feast of Ice and Fire cookbook from the A Song of Ice and Fire book series (Game of Thrones on HBO). In addition to all the very nice photography from the blog, which I had seen before, the cookbook is neat because it includes both a traditional (medieval) recipe, and a modern version.

One of the recipes is a pork and apple pie, this piqued my interest both because of my desire to reclaim my lost pork and apple success, and the fact that I’ve also been interested in savory pies lately. The recipe essentially called for mixing onions, pulled pork, ritz crackers, cheddar cheese, various seasonings, and apples in a covered pie. I took inspiration from this, but didn’t follow the recipe. I used my own seasonings, and cut both the ritz crackers and the cheese as unnecessary calories, I wanted to focus on the pork and apples.

BBQ Pulled Pork and Apple Pie

  • 1 pork loin
  • BBQ rub, white wine, and vinegar for marinade
  • 1 big sweet onion
  • BBQ Sauce
  • Butter or other fat (duck, chicken, turkey, lard)
  • 2 granny smith apples
  • some kale, beet greens, spinach, or other leafy green you have lying around
  • pastry dough

So I made pulled pork, and how I do this is I take a pork loin, rub it with a BBQ rub (usually bought at the store), marinate it in a zip top bag in white wine and vinegar and salt for a day, then put it in the crock pot (marinade with it) to braise for 8 hours until it is falling apart. This can be, and was in my case, done ahead of time.

When I wanted to make the pie first I made the filling. I took a very large sweet yellow onion and sauted it until carmelized, then I added the torn up pork I had made previously, maybe a quarter cup of homemade pear butter, enough of a sweet store bought BBQ sauce (Sweet Baby Ray’s in my case) to get the consistency I wanted, which was pretty wet, like a good pulled pork sandwich. I also added some finely chopped kale from my garden which I add to almost all dishes in the summer month as a nutrition boost. Don’t be afraid of leafy greens, kale, spinach, or beet greens can be added to almost anything.

Then I made my pie crust, which was a relatively standard pastry pie crust, a few minor tweaks.

Pie Crust Dough

  • 1/2 cup water
  • 1/2 cup butter (or other fat, I used duck fat since I had some saved)
  • 3 cups flour – I used 2 of all purpose, 1 of whole wheat, to make it healthier
  • 2 egg yolks
  • Tablespoon of smoked paprika (I thought it’d go well with the dish)
  • 2 teapsoons of salt, bland crust is not fun, you can use less (no) salt if you use salted butter

What you normally do to make your crust flaky is you take cold butter, dice it, and cut it in the flour (with paprika and salt) so the flour forms crumbles. You definitely want to add cold fat to your flour, whatever kind of fat you use, you can do this in a food processor (gently). Basically you want it to have a crumbly texture, then you can add the water and the eggs and other stuff and make it a dough, don’t overwork it, just let it come together.

Once you have your dough, roll it out pretty thin, about a quarter inch, drape it over your pie pan, cut off the excess, reroll said excess.

Now you can ladle your pork mixture into the pie.

Then take two granny smith (or other) apples, peel, core, and slice then. I sliced very thin using my v-slicer (another tool every kitchen should have).

Put a layer of apple slices on the pork, sprinkle with brown sugar, put another layer, sprinkle with brown sugar, rinse repeat until you’re out of apples.

Now take your remnant pie crust that you rerolled out, drape it over the pie pan, remove the excess and crimp the edges of the top and bottom crust pieces with your fingers or a fork, and cut 4 vent holes in the top. Your pie is assembled.

Bake it for between 45 minutes and 1 hour at 375 degrees.

Your pie will be delicious.

How to Make Stock from Leftovers for Free

I don’t know why more people don’t do this. It is fun, it is tasty, and it is cheap.

Every time you eat a chicken, or especially a turkey, save all the scraps. The bones, the skin, the connective tissue. It isn’t pretty, meat can still be attached. Toss it in the fridge overnight in big plastic bags.

The next day get your biggest tallest pot (tall is better than wide, less surface area at the top for evaporation) and fill it with the carcass bits, then fill with water or store bought broth, how much to fill depends on how much stock you want, or how strong you want it to be. Toss in some salt (you can add more later) and any aromatic veggies (carrots, garlic, onion, celery) or herbs (thyme, bay, rosemary, parsley) you want, you can also wait and just add the veggies to your finished soup later. With herbs you can add them now though, I like to go out and just pick a few big sprigs in the garden and toss them in, they don’t need to be chopped. Bring to a boil, then reduce heat and cover, simmering or lightly boiling, for 4-8 hours (do this in the morning while making breakfast).

Strain all the the solids with a colander, saving the liquid of course, and then use a fat seperator or skim off as much fat as possible, and you have liquid gold.

If you put this stuff in the fridge, chances are it’ll end up looking like jello because of all the delicious collagen (techically protein, but the finger licking good quality of it will make you think it is fat) that you pulled out of the chicken carcass. This stuff makes the best soup, or you can add a little bit to mashed potatoes, or use in any recipe that would call for chicken stock or broth.

To make the soup transfer your liquid gold to a new pot or crock pot, add in left over or new chicken meat (chopped small) your vegetables, potatoes, etc. And cook, add noodles or dumplings later for appropriate cooking times, or serve with fresh baked bread. Best soup ever, and pretty healthy, darn near fat free if you separated the fat out. Store bought stock or broth has salt in it, but your homemade stuff will not unless you add it, so you need to season it to taste. Put a little salt in, try a spoonful, ask yourself, does it need more? If so, add a little more, try again. That is what “season to taste” means. Knowing when it has enough is a skill chefs develop over time. Remember, you can always add more salt, you can’t take it back out, so go slowly until you get better at estimating.

The day after is even better, it gels up in the fridge and the soup gets ultra thick.

And to think, you were just going to throw that chicken or turkey carcass away.

How to cook brussels sprouts, you roast them

Roasted Brussels Sprouts

I love brussels sprouts, I cook them at least 3 times a week, but it was not always the case.

I grew up thinking brussels sprouts were gross, because they have that reputation, that no one likes them, right? My mom didn’t cook them growing up, and I had never tried them until I was maybe 23. I saw them at the store once in the frozen food section, one of those “veggie and sauce” microwave deals, wanting some variety, I bought them, and tried them, they were alright, nothing to write home about.

A few years later I got more into cooking and roasting vegetables. Roasting, the application of high dry heat, carmelizes the sugars in most vegetables vastly improving them. I decided to try roasting some sprouts, and I made a discovery. Brussel sprouts were actually very very very good.


Not only are sprouts good, they’re very good for you. They’re a cruciferous vegetable along with broccoli, cauliflower, kale, and cabbage. This family of vegetables are all extremely healthy for you. In addition to the normal vitamins, minerals, fiber, and antioxidants, you find in most vegetables, there are two very special things that these do for you.

Apparently, there is a compound within these plants that helps activate the process that flushes toxins from the cells of your body. Cancer is helped by carcinogens that encourage cell mutations, you should avoid such toxins, but in addition to avoiding them you should also ensure that any that make it into your body get expelled as soon as possible. One reason why a high fiber diet helps prevent colon cancer is that, quite frankly, it keeps things moving out quickly. This is the same concept, but on the cellular level. So eating these vegetables help purge your body of toxins. This is real science folks. I know using the phrase “purge your body of toxins” is reminiscent of various snake oil concoctions throughout history, but in this case, it is real hard science, tested and proven in the laboratory. For more on that science see here.

But wait, there’s more. There is a compound in cruciferous vegetables that literally encourages cancer cells to commit suicide (apoptosis), making them invaluable for people suffering from that disease. But additionally there is a theory that we actually have cells in our body forming tumors all the time, many many small tumors, that our body naturally kills off, and we develop malignant cancer when our body fails to do this house cleaning. So if that is true, then cruciferous vegetables also help terminate these micro-tumors, preventing malignancy in the first place.

So why not make broccoli?

Because brussel sprouts taste better? (they do, seriously) However, honestly, I hate cooking broccoli. It is just so fragile. If you undercook it, it is tough, if you overcook it it is bitter, and there is a very short window between the two. Cauliflower is more forgiving, and can be roasted well and used in things like mac ‘n cheese, but it is also the least nutritious of the lot. Both broccoli and cauliflower too I think are best fresh (frozen is not nearly as flavorful in my opinion) which is of course a little more expensive and a little less practical to keep in the house. Then there is cabbage, which I like, and I add it to meatloaf, casseroles, and of course make things like coleslaw a lot in the summer, but it isn’t quite the hot vegetable side you usually want.

Brussel sprouts work great frozen, have a huge time window for cooking, and are very nutritious (possibly the most nutritious of the bunch). I’ve actually tried this recipe with fresh sprouts a number of times, and it is never as good as with frozen (I don’t know why, it just isn’t). And, despite rumors to the contrary, it is very hard to overcook a brussel sprout (in the oven anyways). To top it all off, it is easy, it takes me less than a minute of labor to prepare this dish.

So, without further ado, your directions:

How to Roast Brussel Sprouts

  1. Cut open a bag of frozen sprouts and empty it into a 9×9 glass baking dish so sprouts form a single layer (use a bigger dish if your bag was bigger than from my store).
  2. Sprinkle olive oil over, I use my little oil bottle (you know the kind made for oils that pours it slowly) and make a zig zag from one side to the other and back. Probably 2-3 tablespoons total.
  3. Sprinkle with about a teaspoon of kosher salt, I just grab a fat pinch, I don’t measure.
  4. Grind a few grinds of fresh black pepper over it.
  5. Shake the pan to promote even coverage, then toss it into a cold oven and set the over to 425 and your timer to 30 minutes.
  6. After 30 minutes, remove, and stir it. Put it in for at least another 30 minutes, but as I said it is very forgiving, and can go as long as another hour at the high end.

You can serve it as is, and I love them, but you can also dress them up with some butter or freshly grated parmigiana cheese.

They are sweet, crispy and brown on the outside, soft and savory on the inside, and a little salty.

Now I’ve seen many so called food experts warn against overcooking brussel sprouts (they must be thinking of boiling I’m sure) because they get mushy and whatnot, as if anything mushy is bad. We all like mashed potatoes don’t we? After an hour in the over the sprouts definitely no longer have the crispness of a fresh vegetable, but to those who would turn their nose up at my sprouts, I would ask them to try them first, perhaps they will echo my brother who, upon first trying them said, “The brussel sprouts are amazing.”

So I eat these at least three times a week, and I recommend you do too. They’re easy, they’re cheap, you can buy a lot and store them in your basement freezer, they taste amazing, and they’re incredibly healthy for you. In the future one day should you meet a Vulcan and should they tell you to “Live long and prosper.” You can answer that you will, because you eat brussel sprouts.

Splenda is Safe, Ignore the Fake Doctors

I hate fake doctors, they annoy me so much. You know the people with the Ph.D. from the school of Hard-knocks on alternative healing and natural health?

Here is a general rule for everyone. Only accept scientific information from a scientist. Someone who has actually done research using a rigorous application of the scientific method in their life. Someone who understands what cum hoc is and what it is a fallacy.

Anyways, so these bozos say things like Splenda has chlorine atoms in it, and chlorine is bad, dangerous, a chemical weapon, etc etc.

I’m sorry, but that is just retarded. You know what one of the most toxic and dangerous atoms is? Oxygen. We breathe it in. Do you know how dangerous it is though? Hydrogen too, which we drink. Do you know something you eat every day has chlorine in it? Don’t panic now, but you call it “salt” but technically it is sodium chloride.

The fake doctors like to cite things like a study showing a decrease in the thymus in rats (an organ that usually shrinks by adult hood anyways). The dose required to get this result is 17,000 Splenda packets per day for 30 days.

Did you know you can overdose on water? Did you know you can OD on bananas? Bananas are actually pretty easy to OD on, and you don’t need to eat 17,000 of them.

Practically anything we eat can be dangerous if we overdo it to such a ridiculous degree. Just keep your splenda intake to under 10,000 packets a day and you’ll be safe. Sheesh.

Then they blame it all on corporate marketing and they say “Look at aspartame, people started drinking it and we all got fatter.” A great example of the cum hoc fallacy I mentioned above.

Here is the truth. The fake doctors need to pay their bills. No one goes to an alterative healer, nutritionist, hippy mumbo jumbo person, unless they have been scared away from real solutions. Fear generates business. This happens in many industries, where beliefs trump science, and it is profitable for the practitioners. They like to say the “big bad corporations” are just greed motivated, but all their fear mongering over safe substances is just their own greed trying to drum up business. That is the sorry truth, it is all about money for them, and they want you to be afraid so you’ll come to their seminar or buy their diet or whatever.

They’ll also recommend natural, and imply that natural means safe. This is not the case, cocaine is natural, heroine is natural, nightshade is natural, hemlock is natural. Natural things can kill you.

The truth is, “all natural” means something did not have to undergo rigorous scientific testing or meet FDA approval before making it on to your shelves. A manufacturer may claim their “all natural” product is safe and tested, but there is no law holding them to that claim, no government agency, no regulation. And as such there is no requirement that their testing is done in a scientifically legitimate manner.

I use Splenda in my cooking. I’d rather use pure sucralose, which is concentrated and doesn’t have filler but only commercial producers get that, us regular folks buy Splenda with filler that feeds gut bacteria causing gas, which is really the only side effect from it. I recommend you do like me, and not let the fake doctors scare you.

Butternut Squash Soup

My wife says this is the best squash soup she has ever had, and she gets it at lots of restaurants.

Butternut Squash Soup

1 Butternut Squash
1 Large Parsnip (white carrot very very high in potassium)
2 Green Apples
1 Large Sweet Onion
1 Leek (optional… leeks are the giant chive looking things – make it two onions if you leave it out)
2 Quarts Chicken Stock
4 normal, 3 huge, or 5 small yukon gold potatoes
1 large carrot, or however many small ones for the same amount
A couple cloves of garlic, minced
bay leaf
saffron if you have it or want to use
ground nutmeg, freshly shaved is so much better if you find it.
ground cinnamon
chopped chives (optional)

Preheat the over to 425.

Peel the squash, then cut it into chunks, and scrape out the seed cavity (as if you were carving a pumpkin) the chunks should be of moderate size, say, 2 inches.

Clean and chop the potatoes, peeling is optional Medium chunks, 1 inch

Peel and chop the parsnip. medium chunks, 1 inch. Ditto with carrot.

Stick peeled & chopped veggies in a 13×9 baking dish, drisle with olive oil, sprinkle with salt, and toss around for even coating. Stick it in the oven for 30 minutes.

Peel the onion and stick it in a frying pan to carmelize (low-medium heat, salted, a little bit of oil, stirring constantly, until soft). Cut the top and bottom off the leek (you eat the middle part, the white part, with a little green towards the top), cut it in half lengthwise. Rinse it out to remove any dirt, and then chop it up. Stick it in with the onion.

Peel, core, and cut up the apples into 6 slices each. When the oven beeps open it up, toss in the apple, and stir all the veggies. Set the timer for another 30 minutes.

When the oven beeps a second time, put all the veggies into your crockpot (the onion & leek, and everything from the oven) pour over enough chicken stock to cover, add a bay leaf or two, and the saffron if you’re using it, and the garlic. Cook for a few hours, or all day.

30 minutes or so before you want to eat, preheat the oven to 350.

Slice up a nice whole grain baguette, put some cheese (Swiss, gruyere (aged swiss), provolone, parmigiana, mozerella) on top of each slice, stick it in the over until it is toasted.

Meanwhile, get out your immersion stick blender (a must for any serious soup maker), open up the crock pot, remove the bay leaves, and blend it up until smooth. Add a few teaspoons of fresh ground nutmeg (I usually shave off half a nut with my microplane grater), and a tablespoon of cinnamon, blend some more, taste, add more seasoning if desired.

Kill the heat (make sure to check your bread so you don’t burn it), and add 1 cup of milk (you could also use half and half, or cream, but I think milk is just fine). Blend again to mix the milk in well.

Ladle into bowls, garnish with chopped chives and or black pepper if desired, and serve with toasted cheese bread.

Low calories, very very very nutritious, and you get to use two or three veggies you don’t often use (and so may miss the vitamins etc they provide).

Picture coming, next time I make the soup, which should be soon since I just harvested a bunch of squash.

The Best Zucchini Bread I’ve Ever Made

I made this bread recently, it was so good, the best I’ve ever made. Not that unhealthy either.

IngredientsAwesome Zucchini Bread

  • 1/2 cup soy flour
  • 1/2 cup all purpose flour
  • 2 cups whole wheat pastry flour
  • 1 teaspoon salt
  • 2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1-2 tablespoons cinnamon
  • 2 large eggs
  • 2 cups splenda
  • 2 cups grated zucchini
  • 2/3 cup canola oil
  • 1/2 cup egg substitute
  • 2 teaspoons vanilla extract
  • 2 8oz cans of crushed pineapple


  1. Preheat oven to 325.
  2. Lightly spoon flour into measuring cups and level, combine flour, salt, baking soda, baking powder, and cinnamon in a large bowl, mix well
  3. Beat eggs with a mixer at medium speed until foamy. Add splenda, zucchini, oil, egg substitute, and vanilla, beating until well blended. Add to flour mixture, stirring just until moist. Fold in pineapple. Spoon batter into 2 loaf pans coated with cooking spray. Bake at 325 for 1 hour or until a toothpick inserted into the center comes out clean. Let cool.

So I got this recipe out of Cooking Light and tinkered with it a little bit, making it actually healthier. Then, because I felt like experimenting, I used 3 different types of flour. Why? Because I have many different types of flour in the house, and I thought, why not? It certainly turned out awesome so I recommend you follow my lead. With the directions as is I thought the batter was a little thick, well, very thick, for me so I added the juice from the pineapple and added some milk and more oil to get it to a nice consistency. If you’ve made quickbreads like this before you’ll know the consistency you want.

One loaf can be frozen for a month and defrosted on the counter if you like, but man, this bread was awesome, truly, the best tasting bread I’ve ever made. And it gives me something to do with all the zucchinis I get from my garden.

Right now in the oven I have a alternative going. I swapped the 16oz of crushed pineapple for 16oz of maraschino cherries and I added half a cup of dark chocolate (hershey’s special dark) cocoa powder. We’ll see how it turns out.

Chocolate Super Healthy Brownies

As I’ve mentioned previously, my wife likes a quick breakfast, and I don’t think shelf bought “protein” “energy” or “power” bars are altogether that healthy with their 20 grams of sugar and whatnot. I know I can do better, and so it was in that spirit that I developed this recipe for super healthy chocolate brownies. These are meal replacement/snack brownies, not dessert brownies.

Before we start, a word on chocolate.

Chocolate is healthy, no seriously, cocoa is very high in antioxidants, protein, and fiber. The fact that it is often mixed with saturated fats and sugar is the problem, but cocoa solids themselves are quite healthy.

To maximize the health of your chocolate snacks always look for the darkest chocolate you can possibly fine, but even though, fats, if not sugars, are necessary, to make chocolate bars or chips of any type.

Ergo, the healthiest way to get chocolate is to find dark chocolate cocoa powder. Cocoa powder is chocolate solids with all the fat removed, but you still get the flavor. Normal cocoa powder isn’t so bad but dark cocoa powder will have 66% less calories, more protein, and more fiber.

Chocolate Super Healthy BrowniesChocolate Super Healthy Brownies

  • 1 can Pumpkin Puree, 15oz
  • 1 cup Whole Wheat Pastry Flour
  • ½ cup Rolled Oats
  • ½ cup Flax Seed Meal
  • 1 cup Soy Protein Powder
  • 1 cup Hersey’s Special Dark Cocoa Powder (or other dark cocoa powder)
  • 1 cup Splenda
  • 4 tbsp Cinnamon
  • 1 cup Egg Beaters or Egg Whites
  • ½ cup Light Sour Cream
  • 1 cup Skim Milk
  • 2 tsp Baking Soda
  • 1 tbsp vanilla extract
  • 1 pkg(16oz-ish) Dark (60% + cocoa) Chocolate Chips (optional)
  1. Preheat Oven to 375
  2. Mix all the dry stuff (oats, flour, flax seed, protein powder, cocoa powder, splenda, cinnamon, and baking soda) together, really well. Sift it if you want.
  3. Put the Egg Beaters in a big bowl, very big, and beat with a hand mixed until nice and foamy and or soft peaks. Normally if making something like an angel food cake we’d be careful now, but we’re not making an angel food cake, so…
  4. Add the pumpkin and sour cream into the bowl and mix well, add the milk and vanilla and start adding the dry mixture a little at a time.
  5. Meanwhile in another part of the kitchen, if you want it extra chocolately you’ll need to melt the optional chocolate chips in a double boiler or a microwave and then drizzle into the mixture, or just drop the chips in if you’d rather have chocolate chunks in the finished product, your choice.
  6. When your mixture has fully come together, stick it into a lubed 13×9 baking dish, it’ll be thick, you should spray the back of a spatula with some non-stick spray to help spread it around. When it is good and even pop it in the oven for 1 hour.

Now, if you cut it into 12 portions, which is typical I think, each one will have:

Without Chocolate Chips: 137 calories, 14g protein, 6g fiber
With Chocolate Chips: 230 calories, 16g protein, 7.5g fiber

Chocolate chips also add sugar and saturated fat. You could also, instead of chips, add chopped nuts, raisins, or something like that. Compare the calorie total of the sans-chip version to any “bar” based food out there. No added sugar, lots of antioxidants and vitamins, lots of protein, and lots of fiber. These brownies are super brownies.

On to the Ingredient Explanation….

I’m not here just to give you recipes, I like to teach why I include certain things in the recipe.

Start with the pumpkin, why do I put pumpkin in this recipe? Well, read the back of your can, see the part that says each serving has 300% of your daily vitamin A needs through beta carotene? That means, that roughly each brownie should end up with 100% of your daily needs, not bad. Vitamin A is a key vitamin but too much of it can cause problems, especially in pregnant women. Beta Carotene though is an entirely safe way to get Vitamin A as your body will manufacture it out of the beta carotene on an as-needed basis, storing any excess still as beta carotene, no chance for overdosing. Beta carotene of course also helps with a myriad of other things.

Whole wheat flour is there for structure, and we’re using whole wheat flour instead of all purpose flour for added protein, fiber, and nutrients.

Rolled oats add more fiber, especially soluble fiber to lower cholesterol, as well as protein. Oats are a super food, eat more of them.

Flax Seed Meal, another super food, is the highest plant source of omega 3 fatty acids (good cholesterol, like from salmon). It also adds fiber and protein.

Soy protein powder of course adds protein. Protein keeps your body healthy and your stomach feeling full.

The cocoa powder adds surprisingly large amounts of protein and fiber, and of course those excellent chocolate antioxidants.

Cinnamon has one of the highest concentrations of antioxidants of any food known to man, seriously. It also adds flavor without any added calories.

Splenda is our key sweetener, and is of course 0 calorie.

Egg Beaters are just egg whites that have been infused with vitamins and colored yellow. They add protein, the vitamins, and it is necessary to have a little egg in almost any baked good. We are using a lot of them though, because we want a lot of protein in these.

The sour cream adds more protein, and contributes moisture (we’re replacing what would otherwise be oil) to the final product. If you had to omit one thing, this would probably be it, I don’t know if it is so necessary.

The milk is our moisture, protein, vitamin D, calcium, etc.

Baking soda is for making it all rise, vanilla is for flavor, and the optional chocolate chips are, of course, for chocolate.

Ridiculously Healthy Chocolate Cake

Whole Grain Cocoa Angel Food Cake
Whole Grain Cocoa Angel Food Cake

  • 3/4 cup of whole wheat pastry flour
  • 1/4 cup of unsweetened cocoa powder (dark is better if you can find it)
  • 1 1/4 cups of splenda
  • 10 Egg whites (no yoke! get the cartoned egg whites).
  • 1 teaspoon of Cream of tartar
  • 1 teaspoon of vanilla
  • 1/2 teaspoon of lemon or almond extract
  1. Preheat the oven to 350ºF. Sift the flour, cocoa, and 1/4 cup of the sugar 5 times. Set aside. Sift the remaining 1 cup splenda into a separate bowl. Set aside.
  2. Put the egg whites in a superclean bowl and beat them with a hand mixer, you’ll want an actual hand mixer for this, not a stand mixer (they don’t work as well for whipping whites) and not just a mere whisk (your arm will fall off). Add the cream of tarter and beat until the egg whites form stiff peaks, but are not dry. A stiff peak means you can dip something in the eggs and then pull it up and out and turn it upside down and the white will form a peak and stand up straight.
  3. Gently fold in the sifted splenda, 1 tablespoon at a time (you need to be gentle, lest you depress the air bubbles you just made). Add the vanilla and lemon or almond extract. Slowly sift small amounts of the flour mixture over the batter and fold in until all the flour is incorporated. Pour the batter into an ungreased 10 inch straight-sided tube pan (angel food cake pan, 2 part). Bake for 45 minutes. Turn the pan upside down, over the neck of a bottle, and allow to cool. Remove from pan once fully cooled.

In total this cake has around 600 calories, meaning you could eat the whole thing and it’d only be 600 calories. Additionally it has a bunch of fiber and a bunch of protein. To the point where, if you had 1/6th of this cake, you’d have more protein, more fiber, and less calories, than a typical “energy” or “protein” bar.

Serve it plain, with vanilla ice cream, or with a fruit sauce (any type of peeled fruit & berry in a deep skillet on medium heat, add splenda, possibly cinnamon or other sweet seasoning, then a corn starch & water/juice slurry. Simmer until all the fruit falls apart).