CHOCOLATE PEANUT BUTTER SHAKE

Chocolate Peanut Butter Shake
3 protein ice cubes
6 oz low fat milk
chocolate protein powder (appropriate amount for 8 oz. liquid)
1 TBS reduced fat peanut butter
Blend and enjoy!!

Replace PB with 1/2 banana for a banana shake, or add both!!

Add 1/4 tsp Almond flavor or cinnamon for a new zing!

CREAMY CHOCOLATE SMOOTHIE

Creamy Chocolate Smoothie

You're not dreaming! This delicious carb-conscious smoothie shake is a chocolate treat without the worry.

Estimated Times
Preparation Time 5 mins.

1/3 cup cold water
1/4 cup half & half
1 packet No Sugar Added Rich Milk Chocolate Flavor NESTLÉ CARNATION INSTANT BREAKFAST Complete Nutritional Drink *use your favorite flavored chocolate protein powder here. adjust nutritional values accordingly.
1 1/2 teaspoons NESTLÉ® TOLL HOUSE® Baking Cocoa
1 packet no-calorie sweetener (optional)
1 cup ice cubes

PLACE water, half & half, Carnation Instant Breakfast, cocoa, sweetener and ice in blender; cover. Blend until smooth.

Serving Size: 1

Nutrition Facts

Serving Size: 1/1 of a recipe
Servings per Recipe: 1
Amount per serving
Calories 150
Calories from Fat 60
Total Fat 7 g
Saturated Fat 4 g
Cholesterol 35 mg
Sodium 95 mg
Carbohydrates 16 g
Dietary Fiber 5 g
Sugars 9 g
Protein 8 g

SUGAR FREE FUDGE

Ingredients

2-8 OZ. PKGS REDUCED FAT CREAM CHEESE
2-1OZ SQS. UNSWEETENED CHOCOLATE-MELTED AND COOLED
SUGAR SUBSTITUTE EQUAL TO 1 CUP SUGAR
1 TEASPOON VANILLA
1/2 CUP PECANS CHOPPED
*use a scoop (or 2) of your favorite chocolate flavored protein powder to add more protein to this recipe. adjust nutritional values accordingly

Cooking Instructions

In a small bowl, beat the cream cheese, chocolate, sweetener, and vanilla until smooth. Stir in pecans. Pour into an 8 inch square pan lined with foil, cover and refrigeraye overnight. Cut into 16 squares. serve chilled. Yields 16 servings.

Servings Per Recipe: 1

• Total Fat-- 14g
• Saturated Fat-- 0g
• Sodium-- 84mg.
• Protein-- 3g
• Carbohydrate--5g
• Cholesterol--31mg
• Fiber--0g
• Dietary Rxchange--3 Fat

MOLTEN CHOCOLATE CAKE

Molten Chocolate Cakes

 

These cakes are every bit as good as any full sugar version served in a fine restaurant. The rich dark cake crust is only surpassed by the warm fudge interior. This dessert is extraordinary and it is very easy to make. The cakes are NOT low fat or low calorie so they are not an everyday dessert, however, for a special occasion, these scrumptious cakes will knock everyone’s socks off. You won’t believe the flavor of this fully sugar-free dessert.

Vegetable cooking spray
4 tablespoons unsalted butter
5 ounces imported sugar-free dark chocolate - Valor or Guylian are excellent, but have also used 5 ounces of small DOVE sf before!
3 large eggs plus 1 yolk
1 teaspoon vanilla extract
½ cup Splenda granular
Pinch of table salt
2 tablespoons all-purpose flour *add your favorite chocolate protein powder here, to boost the protein value of this recipe. adjust nutritional values accordingly.

Preheat the oven to 400 °. Lightly spray six 6-ounce ramekins with vegetable cooking spray and arrange on a baking sheet.

Melt the butter and the chocolate in a heavy saucepan over medium low heat, gently whisk until smooth, remove from the heat and set aside. Beat the eggs, egg yolks, vanilla, Splenda, and salt using a hand-held mixer, at the highest speed until the volume doubles, and mixture is the texture of softly whipped cream, about 7 to 8 minutes. Pour the chocolate mixture into the egg mixture and sprinkle on the flour. Gently fold until the mixture is fairly well blended with a few streaks remaining.

Spoon the batter into the prepared ramekins. Bake 10 to 12 minutes, until the sides of the cakes have puffed slightly above the top edge of the ramekins but the centers are still a bit soft. Do not overbake! Let the cakes cool in the ramekins for 1 minute, then unmold onto a dessert plate. Serve at once with a small dollop of Splenda sweetened whipped cream or a small scoop of no-sugar added vanilla ice cream. A cooled cake is the texture of a very good fudge brownie.


Makes 6 individual cakes
Each serving,
Calories 273,
fat 24 grams,
carbs 2 grams,

protein 5 grams

DOUBLE CHCOLATE CHIP CHEESCAKE

Double Chocolate Chip Cheesecake

 

 Serve this after a special occasion dinner and blow everyone’s mind.

Serves 12

WLS portion, 

Calories 163, 

fat 12 gr, 

carbs 8 gr, 

protein 6gr

Vegetable oil cooking spray
1 ½ cups  Sugar Free Chocolate Chip Cookies
1 tablespoon butter, melted
Two, 8-ounce packages,  Reduced Fat Cream Cheese
2⁄3 cup Splenda granular
1 teaspoon vanilla extract
¼ cup reduced fat sour cream
3 large eggs
6 ounces sugar-free mini chocolate chips

* you could add your favorite unflavored or vanilla, or chocolate  flavored protein powder to add a boost of protein to this recipe, adjust nutritional values accordingly.

Preheat oven to 300ºF. Lightly spray a springform pan with vegetable cooking spray and place on baking sheet.

Pulse the cookies in the large bowl of a food processor until they are finely ground. Add butter and blend until moistened. Press crumb mixture onto bottom and one half inch up side of prepared pan. Chill while filling is prepared.

Mix cream cheese, Splenda, vanilla, and sour cream with electric mixer on medium speed until well blended. Add eggs, 1 at a time, mixing on low speed after each addition just until blended. Fold in half the chocolate chips. Pour the batter into the prepared crust. Scatter the remaining chips over the surface of the batter.

Bake at 300°F for 45-50 minutes until center is just set. Cool on rack at room temperature. Refrigerate 4 hours or overnight. Serve with shaved chocolate and Splenda sweetened whipped cream.

CHCOLATE PUDDING

Chocolate Pudding

 

There is nothing like warm Chocolate Pudding on a Saturday!

You probably have the ingredients for our Sugar Free Chocolate Pudding in your kitchen. This is not the stuff in the little cups - this is amazing. We combine dark chocolate with other flavors indigenous to Mexico – cinnamon, and vanilla. It is rich and satisfying yet surprisingly low in fat and calories. Forget the supermarket stuff. Stir some Inspire Protein powder into your portion for a super breakfast or planned protein snack food.

1 ½ tablespoons cornstarch
4 tablespoons unsweetened cocoa powder - I buy really good quality Ghiradelli or Green & Black cocoa powder
3/4 cup Splenda granular
a pinch of cinnamon
1 ¾ cups skim milk
1 teaspoon vanilla extract

Whisk together the dry ingredients - cornstarch, cocoa, Splenda, and cinnamon in a medium saucepan. Add the milk and the vanilla and blend.

Heat the mixture over medium high, stirring frequently until it begins to thicken. Mixture will not blend completely or smoothly until it is hot. Once it begins to thicken stir constantly while it comes to a boil and cook for two minutes until pudding is shiny and smooth.

Pour into small serving dishes, or one large bowl and chill before serving. If you do not like pudding skin, place plastic wrap directly on the surface of the pudding before chilling.

Makes four ½ cup servings
Calories 86,
fat 3 grams,
carbs 10 grams,

protein 6 grams

CHOCOLATE DIPPING SAUCE

Chocolate Dipping Sauce

 

Start a new holiday tradition for your family. This recipe takes ten minutes and with no sugar and no sugar alcohols, it’s delicious and fun for everyone! Recipe can easily be doubled or tripled for a crowd.

If you don’t have a fondue pot or warmer, use straight from the saucepan. Dip whole strawberries, kiwi slices, sugar free cookies, sugar free marshmallows, or apple slices… ummmmm.

2/3 cup unsweetened cocoa powder – I use Ghirardelli brand so the chocolate flavor shines!
¼ teaspoon ground cinnamon
1 cup skim milk
½ teaspoon vanilla or almond extract
½ cup Splenda

Combine cocoa, cinnamon and milk in a small saucepan, whisking until mixture is very smooth.

Bring to a boil over medium heat, stirring constantly. Reduce heat to low and simmer 5 to 6 minutes, until thick and smooth.

Cool slightly; stir in vanilla and Splenda.

CHOCOLATE CREAM PIE

Chocolate Cream Pie

 

So little effort for such big smiles when your family hears the words Chocolate Cream Pie. Everyone LOVES Chocolate Cream Pie. Use the technique to make banana cream pie, or even butterscotch cream pie with different cookie crusts, and pudding mix combinations.

One package Murray sugar free cookies - Double Chocolate Chip or Chocolate Sandwich Cookies
2 tablespoons butter, melted - use real butter, margarine contains water and will make a mushy crust
One 4 serving size package sugar free JELL-O chocolate pudding mix - the kind you COOK
2 cups whole milk - you need a little fat for creaminess, but this is still delicious with low fat milk
Redi Whip Whipped cream or Cool Whip

Pulse the cookies in a large bowl of a food processor until coarsely ground - add butter and pulse a few times until mixture resembles damp sand. (If you don't have a food processor, you may crush cookies in a sealed bag using a rolling pin, wine bottle, or heavy saucepan. Add the melted butter to the bag and smooge around the bag until the crumbs are evenly moistened.)

Transfer crumb mixture into a glass or metal pie plate. Use the bottom of a small measuring cup to press the crumbs evenly on the bottom and up the sides. Chill while preparing the filling.

Pour the pudding mix powder into a medium pot, add the milk and cook over medium high heat, slowly whisking while it heats. Cook until thick and glossy (as per the package directions) Pour into pie crust - place plastic wrap directly on surface of pudding and chill at least four hours.

Just before serving, pile on the whipped cream, and cut into wedges. I prefer to cut into wedges and THEN add the whipped cream to each piece of pie as the leftovers stay fresher in the fridge without whipped cream. Grate a little dark chocolate over the top or add a single perfect maraschino cherry to the top.


Makes 8 WLS servings.
Calories 165;
fat 6g,
carbs 12 g,

protein 3 g

CHOCOLATE CHERRY MOUSSE

Chocolate Cherry Mousse

 

Absolutely gorgeous and rich, but not too sweet, this airy mousse is a beautiful ending to a summer supper.

Perfect with raspberries, blackberries or strawberries, too...

2 ounces unsweetened solid chocolate, chopped
1 cup plus 2 tablespoons heavy whipping cream, divided
2 tablespoons cherry liqueur or sugar free cherry syrup
1/2 cup Splenda
1/2 teaspoon almond extract
1 teaspoon vanilla extract
2/3 cup diced fresh cherries
6 whole cherries with stems for garnish

Melt the chopped chocolate, 2 tablespoons heavy cream, and cherry syrup in the microwave at 30 second intervals, whisking in between, until melted and very smooth. Set aside to cool slightly.

In a large bowl combine the remaining 1 cup cream, Splenda, almond, and vanilla extract - beat with an electric mixture until soft peaks form.

Beat 1/2 cup of the whipped cream into the chocolate mixture until well blended to lighten the mixture, then carefully fold the chocolate mixture into the remaining whipped cream until no white streaks remain. Gently fold in diced cherries.

Divide into 6 dessert glasses and chill for at least one hour. Garnish with a whole, fresh cherry. Makes six servings.

Per Serving:
Calories 136;
Protein 2 g;
Fat 12 g;
Carbs 4 g;
Sugar 2 g;
Sodium 10 mg

SRAWBERRIES DIPPED IN CHOCOLATE

Strawberries Dipped in Chocolate

Cook Time: 10 mins

Total Time: 10 mins

Ingredients

• 12 medium strawberries
• 2 ounce(s) chocolate, bitter or semisweet, high-quality

Preparation

1. Melt chocolate over barely simmering water or in the microwave.

2. Dip strawberries in the chocolate. 

Nutritional Info (Per serving):

Calories: 133, 

Saturated Fat: 2g, 

Sodium: 0mg, 

Dietary Fiber: 2g, 

Total Fat: 4g, 

Carbs: 10g, 

Cholesterol: 0mg, 

Protein: 1g

Carb Choices: 0.5

CINNAMON CHOCOLATE SHORTBREAD

Cinnamon Chocolate Shortbread
This almond shortbread recipe replaces my mom's buttery shortbread. The original recipe had 141.6 calories per serving, 8.3 g fat, and 5.1 g sat fat. My new and improved version has less than half the calories and fat.
I used 3/4 cup of sugar, but the cookies aren't very sweet. If you want them to be sweeter, add an additional 1/4 cup of sugar.

INGREDIENTS
1 1/2 c almonds, silvered
1/3 c butter, unsalted, room temperature
3/4 c sugar
2 eggs, room temperature
1 t vanilla flavoring
1 t baking powder
3/4 t cinnamon, ground
1/2 tea salt
2 c whole wheat pastry flour
--OR--
(1 1/3 c whole wheat flour combined with 2/3 c cake flour)

1/2 c dark chocolate chips, melted
DIRECTIONS
Preheat oven to 350 degrees. 
Place almonds on an ungreased baking sheet, toast until golden brown (about 8 minutes). 
Remove from oven and tray, set aside to cool. 
Once almonds have cooled, grind in a food processor or with a rolling pin. 
Combine the flour, baking powder, cinnamon, salt, ground almonds and flour in a large mixing bowl. 
In a separate bowl, using a hand mixer, beat the butter until creamy, then add the sugar. 
Beat until creamy. 
Add eggs one at a time. 
Add vanilla. 
Add dry ingredients to the creamed mixture, beat only until combined. 
Divide the dough into two balls. 
Once at a time, form into a log that is 2 inches wide and about 12 inches long. 
Cut each log into 1 1/2 inch strips. 
Place on ungreased baking sheet and bake for 8-10 minutes. 
The cookies should not be golden brown; remove them from the oven just before they start to brown on top. 
Melt chocolate in a double boiler. 
Dip the end of each cookie in the chocolate and place on wax paper to set.

Makes 55 cookies.

Number of Servings: 55

Nutritional Info

Amount Per Serving:

Calories: 62.4

Total Fat:	3.3g
Total Carbs:	7.6g
Dietary Fiber:	0.8mg
Protein:	1.4g

CHCOLATE BARS

Ingredients

1 tbsp butter
1/2 tsp vanilla
2 tbsp heavy cream
1/2 cup splenda
1/2 lb chocolate, unsweetened

Cooking Instructions

Melt chocolate in pyrex dish microwave. Add butter and melt. Add cream(I usually just need 1 Tablespoon).Whisk together well.Add enough splenda until sweet enough for you. Drop by teaspoonfuls onto wax paper and put them in your freezer. Wait about 20 minutes and enjoy. One or two was all it took to satisfy my craving and kept me on the right track.

Servings Per Recipe: 1

• 140 Calories
• 15g Fat (76.7% calories from fat)
• 2g Protein
• 8g Carbohydrate
• 3g Dietary Fiber
• 7mg Cholesterol
• 16mg Sodium. Exchanges: 1/2 Grain(Starch)
• 0 Lean Meat
• 0 Non-Fat Milk
• 3 Fat.

3 MINUTE CHOCOLATE CAKE

Low Carb Chocolate Cake (courtesy of Linda's Low Carb Site)
1 TBS Butter, microwave for 10 seconds to soften
1 Egg
1 TBS Da Vinci SF Vanilla syrup
2 TBS Splenda
1 TBS heavy cream
Pinch salt
2 TBS cocoa

Mix together all the ingredients until it is as smooth as possible. It should look similar to cake batter at this point. Microwave for 1 minute. For the special treat, add 1 TBS of whipped heavy cream (sweetened with Splenda).

Makes 1 serving

With granular Splenda:
Per Serving: 267 Calories; 23g Fat; 9g Protein; 11g Carbohydrate; 4g Dietary Fiber; 7g Net Carbs

CHOCOLATE BARK/ CHOCOLATE COVERED PEANUTS

The only difficult thing is finding the Coconut Oil -- Super Wal-mart sells a good brand for day to day cooking needs. The Recipe is:
1/4 cup of Coconut Oil
1 packet of Truvia or Artifical Sweetener (liquid Splenda is fine) - **update from recording
1.5 TBS Cocoa Powder
1 oz Peanuts (optional)

Mix together, and spread into lined loaf pan. Freeze for 5-10 minutes or until ready to eat. 
Makes 4 servings.

Info with Liquid Splenda:
Calories- 178, Fat- 18g, Carbs- 3 (1g Fiber), Protein- 2g
**Truvia Net Carbs would be higher due to the Erythitol

LOW SUGAR NO BAKE CHOCOLATE DROP COOKIES

LOW SUGAR  NO BAKE CHOCOLATE DROP COOKIES
Ingredients

6 tbs no sugar added Nestle Quick
1 tsp Vanilla extract
1/2 cup Margarine (I can't believe its not butter)
1/2 0% fat milk
1 cup shredded coconut
3 cups cooking oats

Cooking Instructions

1. Mix first 4 ingredients until smooth
2. Mix in coconut and oats
3. Place on wax paper
4. Refrigerate for 1hr

yields one dozen

Servings Per Recipe: 12

• Calories 34
• total fat .5g
• Sodium 24.5mg
• carbs 4.5
• Sugars 10.5mg
• Protein .5