Radio Recipes

Be sure to tune in to KLFD Radio 1410 AM on Fridays at 10:30 AM to learn how you can incorporate easy and healthy recipes into your diet.

A Sweet Skinny Apple Cider Vinaigrette

  • 1 c extra virgin olive oil
  • ½ c Bragg’s unfiltered apple cider vinegar
  • 1 tbsp freshly squeezed lemon juice
  • ¼ tsp liquid stevia extract
  • 2 cloves of garlic
  • 1 tsp dried basil
  • 1 tsp dried parsley
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • ¼ tsp sea salt

Blend in blender on high for a couple of minutes. Enjoy and let us know how you like it!

Allowable Sin
MAKES 28 TO 32 PIECES (SERVING = 1 PIECE; 2 PIECES CONTAIN ABOUT 6.7 GRAMS OF DARK CHOCOLATE)

Looking to get your daily dose of cacao? These alkaline-forming allowable truffles are the ticket – they are loaded with protein, beneficial fat, fiber, and of course all the antioxidant power of chocolate. And they’re sugar free. To make them super skinny, use raw cocao powder. Oh, and beware – these morsels can be addicting!

  • 1/4 c extra virgin olive oil
  • 2 ounces 100% cacao unsweetened baking chocolate
  • 1/4 c vanilla-flavored whey protein powder
  • 2 tbsp unsweetened cocoa powder or unsweetened raw cacao powder
  • 1/2 c finely chopped raw almonds
  • 1/4 c dried unsweetened shredded coconut
  • 1/4 c finely chopped dates or raisins
  • 1 tsp liquid stevia (vanilla or chocolate flavors work well)
  • 1 tsp pure vanilla extract (can be omitted if using flavored stevia)

  1. Place the coconut oil in a small saucepan over the lowest setting on the stove top. Use a chef’s knife to chop the chocolate into very small pieces for easy melting. Add the chopped chocolate to the coconut oil and stir with a heatproof rubber spatula. Allow the chocolate to slowly melt, stirring frequently. This will take only a few minutes. Turn off the heat and set the pan aside.
  2. In a large mixing bowl, combine the protein powder, cocoa powder, almonds, coconut, and dates. Stir well. Add the peanut butter and mix thoroughly. At this point, the mixture should be somewhat crumbly.
  3. Add the stevia and the vanilla extract (if using) to the melted chocolate mixture in the saucepan and stir to mix thoroughly. Transfer the melted chocolate mixture to the bowl, using the rubber spatula to scrape out the saucepan.
  4. Stir the mixture thoroughly, scraping the sides of the bowl to make sure yo have a good blend of all the ingredients.
  5. Use a small measuring spoon, such as a teaspoon, to scoop and fill thirty-two truffle cups or mini muffin liners with the chocolate mixture. Place in a single layer in a baking dish or other large, flat container and place in the freezer until the truffles harden, 20 to 30 minutes. Keep these in the freezer or refrigerator until ready to eat.

NOTE:   When frozen, the truffle cups will peel off easily and you will have a chocolate delight that resembles a mini Reese’s Peanut Butter Cup (without the sugar and trans fats)! You can use any size cupcake liner for these, but you should be careful not to overindulge.
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Nutrition per serving: 72 calories; 6 g total fat; 3 g saturated fat; 2 g protein; 4 g carbohydrates; 1.5 g dietary fiber; 0 mg cholesterol; 10 mg sodium.

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