Sweet Potato – Pecan Cheesecake! — Diabetic Friendly!

Try this on for size — this may be the best sugar-free, high fiber, gluten free, high protein, reasonably carb’d recipe I’ve ever made. And it is sooooo yummy…. Holy crap. There will be variations on this theme but here’s the basic recipe:

2 tsp(s), cinnamon, ground
0.50 tsp(s), Salt
2 tsp, Vanilla Extract
0.75 cup, Chopped pecans

80 grams, “Just Like Sugar for Baking” sugar substitute
1.25 cup, Farmers Market Sweet Potato Puree
2 containers (8 oz ea.), Cream Cheese (Light)
2 Eggs

Let the cream cheese and eggs come to room temp so they will mix well. combine eggs, sweet potato puree (or pumpkin), vanilla, Just Like Sugar, salt, cinnamon and mix until smooth. Gradually add cream cheese and mix until smooth and well blended.

Grease a pyrex baking pan (about 7″x9″) and spread pecans on the bottom of the pan.

Pour cream cheese mixture into the greased pan (or muffin cups) over the pecans, and bake in a hot oven/ with a water-bath at 400 for 5 minutes, then reduce heat to 300 and continue to bake for 20-25 minutes, until firm. (time will depend on the size of the dish — a smaller pan will take longer.)

Remove from oven and set aside to cool. Cover and refrigerate (or scoop out into single serving dishes to chill.)
8 x 1/2c portions: 235 calories each
17g fat
328mg sodium
20g total carbs
11g fiber carbs
7g sugar carbs
7g protein
(and half a day’s Vitamin A because of the sweet potato)


Loaded BLT Dip & Baked Potato Topping

Oh my, potato pie!  Let me count the ways…

To use this dip.special-k-sour-cream-and-onion-cracker-chips-detail-prod-dyp300x247

  1. Dip for veggies, chips, french fries, crackers, taquitos, flautas, garlic bread, mozerella sticks…
  2. Topping for your baked potato
  3. Mixed with hard-boiled egg yolks to devil your eggs
  4. Mix with potatoes, chopped hard boiled eggs, onions, and celery for potato salad
  5. Mix 2T with 1/2c tuna for tuna salad
  6. Spread on hearty sandwich bread for a killer mayo substitute
  7. As a dollop added to a bowl of fresh split pea soup (or chili… or tomato soup… or potato soup… or tortilla soup….)
  8. toss a little with fresh pasta and parm
  9. fold into a rice pilaf
  10. serve on your chicken enchiladas, or for Taco Night!
  11. probably more I haven’t thought of yet
  12. or just lick it off your fingers to get the last bit out of the bowl

178090139_XSIt’s not nearly as fat-dense as just sour cream, because of all the other goodness folded in — and no added salt or sugar removes two of the other major tripwires.

You can substitute low-fat (not fat free — significant flavor will be lost) sour cream for some portion of the regular sour cream, and knock out more the fat and calories.  Experiment to get a balance that suits you and yours.

If you like extra heat, use hot rather than mild Rotel (diced tomatoes & green chilis).

If you’re a garlic hound, add more Sriracha.

If you like things cheesy, add 1/2 c shredded parm, or 1 c shredded sharp cheddar… or whatever cheese you’re into.

Love avocado? Trying to cut some of the saturated fat? Try substituting 1/2 c mashed avocado for 1/2 c of the sour cream. (that’s about 1 small avocado)441390

Think bacon is the pot of gold at the end of the pig?  Double (or triple) the bacon!

Basically — add, subtract, multiply and alter to suit your own buds!

This recipe makes 4 cups of dip.
(16 x 1/4 c servings)
[1/4 cup is just about right to dress a med baked potato or to make 4 deviled eggs]


  • 1 can Rotel diced tomatoes & green chilis, drained
  • 6 slices thick high-quality bacon — cooked, drained on paper towels, & crumbled
  • 1 egg yolk
  • 1 T lime juice
  • 1 T Sriracha sauce
  • 2 T dehydrated minced onion
  • 2 T dried, or 1/2 c  fresh chopped basil
  • 1 T dried, or 1/4 c fresh chopped thyme
  • 1 T dried, or 1/4 c fresh chopped parsley or cilantro (I like parsley better)
  • 1 t black pepper
  • 1/2 t mustard powder
  • 3 T Chia seeds (like Bob’s Red Mill)

Mix ingredients together and chill for at least 1/2-hr before serving.

(I like to divide it up into 4-oz cups with lids so people can have their own little dip cup, and so leftovers are already portioned into smaller servings.)

Roughly, if you make this dip as written out here with regular sour cream, you get these

nutrients in 1/4 c:

  • 100 calories
  • 7g fat (4 Sat)
  • 4 carbs
  • of which 1.5g are fiber
  • and of which 1.5g are sugar
  • 3g protein


Spicy White Bean Dip (or Spread)

When I was a kid, I absolutely loved Bean-Dip.  I hadn’t ever made any from scratch, so experiments in spicy and savory led to this ! ! !

Serving suggestions:

  • a dip for tortilla-type or pita chips,
  • great as a dip for vegetables,
  • spread on cornbread muffins like little sliders,
  • spread on warmed tortillas and rolled into taquitos!
  • great stuffing for roasted poblano peppers on the grill,
  • tomatoes that have been halved and scooped out to be toasted under the broiler with a little cheese shredded on top

One big plus for a bean dip/spread is the concentrated flavor, and the high protein and fiber numbers.  1/2 c of this recipe has about 6g each of fiber, protein and fat for a low 156 calories.  (Compare with the numbers associated with classic Rotel/Velveeta cheese dip which has 186 calories, 10g fat, 0-fiber, and 12g protein per 1/2c serving.)  This well-rounded (okay, as well rounded as dip can be) Bean Dip recipe in a  1/2 c serving will easily make 3 sliders, or 4 tacos or taquitos, or 2 stuffed tomatos or peppers etc.

Warning, this is a mouth full of flavor, so if you’re heat sensitive, taste it as you go and adjust the spiciness accordingly!1664C244_WhiteBeanFlour_s_450

This recipe makes a party-sized 6-c bowl (dip=party, right?) and can be easily halved or doubled!  It will keep in the fridge for about a week, or in the freezer for up to 3 months. 

Note — it’s almost half “other stuff” — veggies and meat — and while it’s the white bean flour that makes all these additions look so pretty, you can substitute Bob’s Red Mill Black Bean Flour, or dehydrated pinto bean flakes (available online from Frontier Co-Op or Amazon) for a black or red-brown dip.  Pinto’s will taste a little more like classic bean dip.  Using Bob’s Red Mill Garbonzo Bean Flour will produce a rich, seasoned hummus dip/spread.

You can make this as a vegetarian dip/spread by omitting the chorizo sausage, but it’s a good idea to add and extra 1/4 c each of the mushrooms, olives, and tomatoes; plus 2T more olive oil and 1T more Penzey’s seasoning if you go that way.

1 3/4 c Bob’s Red Mill White Bean Flour
3  c chicken stock
1/2 med yellow onion, minced1001029_046000852812_A_400
4 cloves garlic, crushed
1 T olive oil
1 t salt
1T Penzey’s Chili Con Carne seasoning blend
10 oz Chorizo sausages, skins removed, browned thoroughly & crumbled
1 T tomato paste
1/4 c minced sun-dried tomatoes
1/2 c green cocktail olives (with pimentos), diced (1/4″)
1/2 c pickled jalapeno slices (with seeds will be hotter, without will be milder), chopped
1/2(+) t cayenne pepper
1(+) t black pepper
1/3 c Cholula Chipotle Pepper Sauce
2 T Worcestershire sauce
2 T Fire Cider, or Cider Vinegar+1t Tabasco
1/3 c dehydrated onion flakes
1/3 c dehydrated chopped/kibbled mushrooms (shitake works well)

NOTE — using the dehydrated (or freeze dried) veggies is very important to this dip because as it sets, they absorb moisture and make the dip thicker.

  1. In a lg skillet, brown chorizo until thoroughly cooked.  Use a slotted spoon to remove the chorizo from the pan to cool in a large, heat resisitant bowl. (leave oils from the sausage in the pan)
  2. Add the olive oil to the pan and saute the onions until toasty.
  3. Add the other ingredients from above the dividing line of the recipe list, and heat to boiling.  Turn the burner down until the mixture is just barely bubbling, and cook at this heat about 10 minutes, stiring often (taste to make sure the bean/flour is cooked thoroughly.)
  4. Continue to simmer, stirring constantly until the mixture is as thick as you can reduce it without burning/sticking.  (This won’t take long.)
  5. Remove the pan from the heat, cover with a paper towel, and allow to cool/rest for 30 mintues, then pour the mixture into the large, heat-resistant (Pyrex or similar) bowl with the chorizo, and fold in remaining ingredients/seasonings.
  6. Cover with a lid (if available) or plastic wrap and refrigerate for 4 hours before serving.
  7. dust with chili powder or paprika and serve.

Pulled Pork with Peppers and Onions

I made one thing to eat while watching the Superbowl this year — It cooked for 6 hours, and should make meals for the rest of the week!  One Recipe will make about 10 generous sandwiches with nothing added except maybe a smear of sweet BBQ sauce. — or go the not-sandwich route and put a generous serving on a baked potato (russet OR sweet-potato).  Or maybe even on a bed of rice!

Pulled Pork with Peppers & Onions: (the smell is heavenly)

Le Creuset 5qt Braiser

Le Creuset 5qt Braiser

4 lb boneless pork (roast, tenderloin — you pick — I used tenderloin)
5 oz can chipotle peppers in adobo sauce + 1/2 can water to get all the sauce
2 lb sweet onions, sliced thick
1 med lime, sliced
2 bay leaves
3 cloves garlic, crushed
1/2 bottle Cholulu Chipotle pepper sauce
1/3 c olive oil
1/3 c Fire Cider (infused apple cider vinegar) — or use a vinegar-based pepper sauce like Trappey’s Red Devil
1/2 c diced bell pepper
1 T fresh ground (fine) black pepper

I don’t sear the meat or saute anything —71+pBuI7ppL._SL1500_

  1. just pour the olive oil in a cold 5-6 qt braising pan
  2. then add the meat, crush the peppers into the adobo sauce
  3. add sliced onions and lime and other seasonings
  4. bring the pan up to bubbling
  5. turn it down to a low setting & cover it
  6. walk away to enjoy later in the day

It simmers for 6 hours — until the meat cuts and pulls apart (pulled pork!) with a fork.

7.  Take out the remainder of the lime slices and bay leaves
8.  pull the pork in bite-sized shreds and chunks, and mix it with the sauce and onions/peppers

Enjoy it on a toasted bun as is, or add a little extra sweet/smoky BBQ sauce and perhaps some thinly sliced red onions, or a little sweet pickle relish stacked on the bun!