Simple SANE Cooking

At the end of this chapter we’ll review a full week of recipes that includes options for breakfast, lunch, dinner, snacks, and dessert, but before we go there let’s keep SANE cooking simple by cooking in bulk and savoring substitutions for starches and sweets.

COOK IN BULK

Just as buying nonstarchy vegetables, nutrient-dense protein, whole-food fats, and low-fructose fruits in bulk will save you thousands of dollars over the course of a year, cooking in bulk will save you hundreds of hours over the course of a year. I like to talk about cooking in the same way that we talked about tea. Much as there is $4 per bag tea and $0.04 per bag tea, we can spend three hours cooking a single meal or we can spend twenty minutes cooking a delicious SANE dish that we can enjoy five times. We are going to focus on the latter. If you enjoy the former, keep it up, and stay SANE by making the starch and sweet substitutions we’ll cover in a moment.

Given our goal of preparing scrumptious SANE food as time- and cost-efficiently as possible, we’re going to need some big bowls and some storage containers because we’re going to be making big batches and freezing a lot of it. At the very least, every time you cook, prepare two meals: one you will eat now and one you will eat later. Many people take this two steps further and create four meals every time they cook: one that they enjoy immediately, another that they enjoy the next day, and two meals’ worth that they freeze and enjoy the following week. By following this routine we can significantly reduce the amount of time we spend in the kitchen.

SAVOR SUBSTITUTIONS FOR STARCHES AND SWEETS

Staying SANE isn’t about deprivation. It’s about enjoying so much good food that we’re too full for the sickening stuff. Even better, there are a lot of delicious foods that aren’t starches or sweets. In fact, studies show the chocolate is the most craved food in the world, and the ingredient that puts the “c” in chocolate—cocoa/cacao—is spectacularly SANE.

Keeping the “substitution rather than deprivation” principle in mind, we can cook and eat almost anything by making some simple swaps. While these swaps will taste slightly different, they will also make us look and feel completely different—a trade-off that you will very much enjoy long term. The cheat sheet below will get you started SANEly swapping your way to slimness.

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I refer to a specific product called UMP made by Beverly International in some of the charts and recipes in this chapter. I am in no way being compensated by this company for this recommendation. I mention this specific product because I have not found another protein powder that cooks as well as this product does. I highly recommend sticking with this specific product if you choose to enjoy the recipes that refer to it. Think of it as SANE flour, cake batter, pancake batter, etc.

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SANE SWAP CHEAT SHEET
inSANE	SANE
pasta and rice	• spaghetti squash/Squoodles
	• zucchini noodles/Zoodles
	• shirataki noodles
	• shredded cabbage
	• shaved brussels sprouts
	• bean sprouts
	• pea shoots
	• cauliflower rice
	• broccoli and carrot slaw (premade in grocery produce section)
potatoes	• mashed cauliflower
	• turnips
	• eggplant
	• squash
	• zucchini
bread, cookies, cakes, pies, waffles, pancakes, and tortillas	• baked goods made using golden flaxseed meal, coconut flour, almond meal, almond flour, and other nut flours
	• low-carb and diabetic breads, tortillas, etc., that contain as few ingredients as possible, UMP
hot and cold cereal	• SANE cereals made with ground flax, nuts, and chia. (See recipes in the next section.)
pretzels and chips	• nuts
	• seeds
	• baked kale chips

ONE WEEK OF SANE EATING

Remember the former top English pastry chef turned SANE chef we met earlier? Here is a full week of SANE recipes and snacks from Carrie Brown herself.

For many of the recipes that follow you will find SANE and SANEst versions. If eating foods that taste as good as possible is your primary goal and burning fat and boosting health are secondary, stick with the SANE options. If burning fat and boosting your health as quickly as possible are your primary goal and enjoying delicious food is secondary, go with the SANEst option. Or mix it up. Or customize the recipes to best fit your goals. Do what works best for you.

The SANE desserts are optional but delicious. The SANEst versions of them are so healthy that they can also be used as snacks or meals as long as we make sure we get our nonstarchy vegetables elsewhere. The snacks are also optional. The only thing to keep in mind is the 30-grams-of-protein thresholds (if you are living a low-carb SANE lifestyle, it is fine to use full-fat low-sugar dairy and whole eggs). It’s more metabolically beneficial to enjoy 30 grams of protein in a single sitting than 15 grams in two separate sittings.

You will find both simple and more elaborate recipes here to reflect the diversity of options available to us. If you like to keep things simple, you can use this general formula: choose lots of nonstarchy vegetables and seafood or nutrient-dense meat, and some whole-food fats and/or low-fructose fruits as dessert. For example, lots of grilled asparagus and eggplant along with a grass-fed steak or salmon followed up with SANE chocolate peanut butter fudge. Drink at least sixteen ounces of water or green tea with the meal.

Do your best to eat only when you are truly hungry. You can test this by drinking twelve ounces of water or green tea, waiting five minutes, and seeing if you are still hungry. Your body will be fueling itself with your stored body fat so you will be surprised at how little hunger you feel between meals. If you cannot comfortably eat the number of servings of SANE nonstarchy vegetables, nutrient-dense protein, and whole-food fats outlined earlier, it is OK to eat less only if you never get hungry and if you are not “saving room” for starches and sweets. If at the end of a day you have eaten eight servings of nonstarchy vegetables, three 30-gram servings of nutrient-dense protein, and three servings of natural fats and are completely full and satisfied, that’s fine. However, if this causes you to crave starches and sweets in between meals and after 9 p.m., then eat more SANE food.

When you do eat, enjoy yourself. Eat until you are completely satisfied and then stop. A simple way to do this is to eat slowly and to pause and relax for five minutes when you start to feel satisfied. You should never feel hungry or uncomfortably full while living SANEly.

Here’s a sample menu for one week of eating SANEly:

MONDAY

Breakfast

        Strawberry–Chia Seed Cereal

        Strawberry-Avocado Green Smoothie

Lunch

        Broccoli and Red Pepper Miniquiches

        Cinnamon and Raisin “Rice” Pudding

Dinner

        Turkey and Mushroom Stroganoff

        Squash Noodles

Dessert

        Peanut Butter Mousse

TUESDAY

Breakfast

        Grain-Free Granola

        Super Yogurt

        Orange Creamsicle Green Smoothie

Lunch

        Large dark green salad with two hard-boiled eggs

Dinner

        Turkey and Almond Stir-Fry

Dessert

        Mint Chocolate Pudding

WEDNESDAY

Breakfast

        Vanilla Almond Hot Cereal

        Strawberry-Avocado Green Smoothie

Lunch

        Leek and Cauliflower Soup

        Cottage cheese mixed with diced ham or turkey

Dinner

        Prawn and Mushroom Stir-Fry

Dessert

        Chocolate-Covered Berry Cream

THURSDAY

Breakfast

        German Chocolate Pancakes

        Orange Creamsicle Green Smoothie

Lunch

        Peanut Butter–Chicken Salad, served over spinach

Dinner

        Lasagna

Dessert

        Chocolate–Peanut Butter Fudge

FRIDAY

Breakfast

        Almond Pear Cereal

        Strawberry-Avocado Green Smoothie

Lunch

        Large dark green salad with salmon burgers

        Creamy Cucumber Soup

Dinner

        Chicken Carbonara

Dessert

        Caramel-Orange-Spice Cashews

SATURDAY

Breakfast

        Ham and Eggs Bake

        Spinach or kale, onions, mushrooms, and peppers stir-fried in coconut oil

Lunch

        Smoked Salmon and Bean Sprout Sauté

Dinner

        Pork Chops with Bacon and Cabbage

        Zucchini and Cherry Tomato Salad

Dessert

        Orange-Cranberry Scones

SUNDAY

Breakfast

        Omelet filled with as much of your favorite nonstarchy vegetables as possible

Lunch

        Chicken, Avocado, and Walnut Salad

Dinner

        Salmon with Orange and Fennel

        Mixed green salad

        Almond Parmesan Squash

Dessert

        Dark Chocolate–Espresso Cookies

SANE SNACKS

If you are hungry, you may snack whenever you wish. Here are some examples of SANE snack choices:

        •  handful of raw nuts + unprocessed lunch meat and/or raw nonstarchy vegetables

        •  30 g of protein worth of hard boiled eggs and egg whites (example: 5 whole eggs, 8 egg whites, 2 whole eggs and 5 egg whites, etc.)

        •  1 to 3 cups raw nonstarchy vegetables such as sugar snap peas, celery, carrots, cucumber, broccoli with plain Greek yogurt dip

        •  30 g of protein worth of unprocessed lunch meat

        •  30 g of protein worth of beef, turkey, or salmon jerky

        •  30 g of protein worth of cottage cheese (a heaping cup full) mixed with ¾ cup berries

        •  30 g of protein worth of plain Greek yogurt (a heaping cup) mixed with ¾ cup berries

        •  protein bar with at least 30 g protein and less than 8 g sugar (example: one and a half Quest bars)

        •  30 g of protein worth of SANE pancakes, German chocolate pancakes, “rice” pudding, peanut butter mousse, or super yogurt

        •  30 g of protein worth of sardines (example: approximately two packages depending on the brand)

        •  Green smoothie

THE RECIPES

Breakfast

Almond Pear Cereal

Makes 2 servings

SANE	SANEst
2 large, firm pears, cored and roughly chopped	No Change
⅔ cup light coconut milk	No Change
1 cup almond meal	No Change
¼ cup ground flaxseed	No Change
⅔ cup vanilla casein or whey protein powder	No Change
¼ cup unsweetened raw shredded coconut	No Change

•  Put into an electric blender the pears, coconut milk, almond meal, flaxseed, and casein or whey powder.

•  Blend on low speed until the ingredients are completely combined and there are no large chunks of pear, but the mixture has a coarse texture.

•  Add the coconut and blend just until the coconut is incorporated.

•  Serve immediately.

German Chocolate Pancakes

Makes 2 servings

SANE	SANEst
6 egg whites	No Change
2 eggs	No Change
1 cup water	No Change
1 cup nonfat Greek yogurt	No Change
1 cup chocolate protein powder blend (I use UMP)	No Change
½ cup unsweetened raw shredded coconut	No Change
1 cup raw unsweetened cocoa powder (not dutch-processed)	No Change
6 tbsp Xyla xylitol	No Change
Cinnamon, to taste	No Change
Coconut oil spray	No Change

•  Put all the ingredients except the coconut oil spray into a blender in the order listed.

•  Blend on high until the mixture is completely smooth.

•  Spray a skillet with coconut oil and place over medium heat.

•  Heat the skillet for 2 minutes and pour the batter into the skillet.

•  Cook for 2 to 3 minutes. Gently lift the edge of the pancake with a spatula to check for browning. Once the underside is lightly browned, flip the pancake and cook for 20 to 30 seconds until cooked all the way through.

•  Serve immediately.

Grain-Free Granola

Makes 8 servings

SANE	SANEst
1 cup cashews, roughly chopped	½ cup cashews, roughly chopped
1 cup hazelnuts, roughly chopped	½ cup hazelnuts, roughly chopped
1 cup slivered almonds	1 cup slivered almonds
1 cup unsweetened shredded coconut	2 cups unsweetened shredded coconut
8 tbsp whole flaxseed	8 tbsp whole flaxseed
6 tsp ground nutmeg	6 tsp ground nutmeg
⅔ cup sugar-free vanilla syrup (such as Torani’s)	⅔ cup sugar-free vanilla syrup (such as Torani’s)
2 tbsp melted coconut oil	2 tbsp melted coconut oil

•  Preheat the oven to 300°F.

•  In a large bowl, mix the nuts, coconut, flaxseed, and nutmeg until combined.

•  Add the syrup and oil and mix well, ensuring that the ingredients are evenly coated.

•  On a foil-covered baking sheet, spread the mixture evenly in a half-inch layer.

•  Bake on the middle rack of the oven until deep golden brown, stirring occasionally to ensure even coloring.

•  Cool completely. Store in an airtight jar.

Ham and Eggs Bake

Makes 2 servings

SANE	SANEst
1 tbsp butter	½ tbsp coconut oil
6 tbsp heavy cream	n/a
4 oz cubed ham	6 oz cubed ham
2 tsp dried parsley	2 tsp dried parsley
Salt and freshly ground pepper	Salt and freshly ground pepper
4 eggs	4 eggs

•  Preheat the oven to 350°F.

•  Grease 2 small ramekins with the butter or oil.

•  Pour 2 tbsp of the cream (if using) into the bottom of each ramekin.

•  Spread the ham in the bottom of the ramekins and season with parsley and salt and pepper to taste.

•  Carefully crack 2 eggs into each ramekin over the ham.

•  Pour 1 tbsp of cream (if using) over the eggs in each ramekin.

•  Place the ramekins in a small baking dish. Add warm water to the dish to come halfway up the side of the ramekins.

•  Bake for 15 minutes, or until the eggs are just cooked through.

Pancakes

Makes 2 servings

SANE	SANEst
½ tsp pure vanilla extract	No Change
4 egg whites	No Change
2 eggs	No Change
1 cup nonfat Greek yogurt	No Change
½ cup water	No Change
1 cup vanilla UMP protein powder blend	No Change
½ cup unsweetened raw shredded coconut	No Change
Cinnamon, to taste	No Change
Fresh berries of your choice	No Change
Optional: sugar-free vanilla syrup, to serve	No Change
Coconut oil spray	No Change

•  Place all the ingredients except the syrup in a blender in the order listed.

•  Blend on high until the mixture is completely smooth.

•  Lightly spray a large skillet with coconut oil and place over medium heat.

•  Pour the batter into the hot skillet. Cook for 2 to 3 minutes. Gently lift the edge of the pancake to check for browning. Once the underside is lightly browned, flip the pancake and cook for 20 to 30 seconds on the other side.

•  Serve immediately with fresh berries and syrup on top, if desired.

Super Yogurt

Makes 2 servings

SANE	SANEst
2 cups low-fat Greek yogurt	No Change
⅔ cup vanilla casein or whey powder	No Change
⅔ cup walnuts, chopped	No Change
Cinnamon, to taste	No Change

•  Place all the ingredients in a bowl and mix well.

•  Serve immediately.

Strawberry–Chia Seed Cereal

Makes 4 servings

SANE	SANEst
1⅓ cups light coconut milk	1¾cups water
⅓ cup chia seeds	⅓ cup chia seeds
1 lb nonfat Greek yogurt	1 lb nonfat Greek yogurt
½ lb frozen strawberries	¼ lb frozen strawberries
	⅔ cup strawberry casein or whey powder

•  Pour the coconut milk (or water) into a large bowl.

•  Add the chia seeds and stir immediately to stop the seeds from sticking together.

•  Add the yogurt and mix well. Add the frozen strawberries.

•  Cover and refrigerate overnight.

•  In the morning, add casein or whey powder (if using) and mix well until completely combined.

•  Serve immediately.

Vanilla Almond Hot Cereal

Makes 2 servings

SANE	SANEst
2 tbsp chia seeds	2 tbsp chia seeds
2 tbsp sunflower seeds	1 tbsp sunflower seeds
4 tbsp unsweetened shredded coconut	7 tbsp unsweetened shredded coconut
2 tbsp ground flaxseed	2 tbsp ground flaxseed
4 tbsp almond meal	2 tbsp almond meal
2 tsp cinnamon	2 tsp cinnamon
⅔ cup vanilla casein or whey powder	⅔ cup vanilla casein or whey powder
1 cup boiling water	1 cup boiling water
½ tsp pure vanilla extract	½ tsp pure vanilla extract
2 tsp Xyla xylitol, or to taste	2 tsp Xyla xylitol, or to taste
2 oz fresh berries	2 oz fresh berries

•  Place the chia seeds, sunflower seeds, and coconut in a coffee grinder and grind to a fine meal. Take care not to overgrind to a paste.

•  Pour the ground mixture into a bowl. Add the flaxseed, almond meal, cinnamon, and casein or whey powder. Mix well until completely blended.

•  Add the boiling water and mix well. Set aside for 1 minute to thicken.

•  Mix again, adding more boiling water if you prefer a runnier cereal.

•  Add the vanilla and xylitol to taste.

•  Serve with the berries.

Strawberry-Avocado Green Smoothie

Makes 1 serving

SANE	SANEst
1 cup light coconut milk	1 cup coconut milk
4 cups fresh spinach	6 cups fresh spinach
1 small avocado, peeled and roughly chopped	1 small avocado, peeled and roughly chopped
⅔ cup strawberry casein or whey powder	½ cup (2 scoops) strawberry casein or whey powder
1 cup frozen strawberries	½ cup frozen strawberries
1 cup boiling water	1 cup boiling water

•  Place all ingredients in a blender in the order listed.

•  Blend on high until completely smooth.

•  Serve immediately.

Orange Creamsicle Green Smoothie

Makes 1 serving

SANE	SANEst
½ cup coconut milk	½ cup coconut milk
¼ cup nonfat Greek yogurt	¼ cup nonfat Greek yogurt
6 cups fresh spinach	8 cups fresh spinach
2 peeled oranges	2 peeled oranges
Zest of ½ orange, chopped	Zest of ½ orange, chopped
1 cup vanilla casein or whey powder	1 cup vanilla casein or whey powder
½ tsp pure vanilla extract	½ tsp pure vanilla extract
½ tsp guar gum	½ tsp guar gum

•  Place all ingredients except the guar gum in a blender in the order listed.

•  Blend on high until completely smooth.

•  Remove the blender lid stopper. While the blender is still running, shake the guar gum in.

•  Blend for 10 seconds more (but no longer).

•  Serve immediately.

Lunches

Broccoli and Red Pepper Miniquiches

Makes 3 servings

SANE	SANEst
3 oz red pepper, finely chopped	4 oz red pepper, finely chopped
4 oz broccoli, chopped	5 oz broccoli, chopped
2 oz sharp Cheddar, grated	6 oz nonfat cottage cheese
10 eggs	11 egg whites
1 tsp dried parsley	1 tsp dried parsley
¼ cup 2% Greek yogurt	n/a
Freshly ground pepper	Freshly ground pepper

•  Preheat the oven to 375°F.

•  Place 12 silicone baking cups in a muffin pan.

•  In a large bowl, mix the red pepper, broccoli, and Cheddar or cottage cheese until well combined.

•  Divide the vegetable mixture evenly among the 12 cups.

•  Place the eggs (or whites), parsley, Greek yogurt (if using), and pepper to taste in a bowl and whisk well to combine. Pour the egg mixture into a pitcher.

•  Carefully pour the egg mixture over the cheese mixture in each cup till almost full.

•  Carefully place the muffin pan on the middle rack of the oven.

•  Bake for 30 minutes (35 or more minutes for SANEst recipe) until puffy and golden brown, and a skewer comes out clean. The quiches will rise well above the cups.

•  Remove the pan from the oven and carefully remove each quiche from its cup.

•  Serve immediately.

Note: If you wish to make these in advance, allow the quiches to cool completely and store in an airtight container in the refrigerator.

Creamy Cucumber Soup

Makes 6 servings

SANE	SANEst
2 tbsp coconut oil	2 tbsp coconut oil
1 medium onion, chopped	1 medium onion, chopped
3 large English cucumbers, chopped	3 large English cucumbers, chopped
1½ cups light coconut milk	1½ cups light coconut milk
1 tbsp salt	1 tbsp salt
½ cup chopped chives	½ cup chopped chives
2 small avocados, peeled and roughly chopped	2 small avocados, peeled and roughly chopped
2 tbsp heavy cream	2 tbsp 2% Greek yogurt
1 tbsp white wine	n/a

•  In a large stockpot, melt the coconut oil over medium heat. Add the onion and sauté until transparent.

•  Add the cucumber, coconut milk (or water), and salt, and cover the pot. Cook until the cucumber is tender, about 10 minutes. Remove from the heat.

•  Working in batches, carefully transfer the cucumber mixture to a blender and blend on high until very smooth.

•  To the last batch, add the chives, avocado, cream or yogurt, and white wine, if using. Blend until completely incorporated.

•  Return the blended soup to the stockpot and stir well. Gently rewarm over low heat if necessary.

•  Serve immediately.

Chicken, Avocado, and Walnut Salad

Makes 4 servings

SANE	SANEst
2 heads romaine lettuce	No Change
4 tbsp extra virgin olive oil	No Change
1½ tbsp Xyla xylitol	No Change
2 tbsp white wine vinegar	No Change
1 tbsp chopped parsley	No Change
¼ tsp dried oregano	No Change
Salt and freshly ground pepper	No Change
2 avocados	No Change
2 oz walnuts, roughly chopped	No Change
1 lb cooked chicken breast, cut into bite-size chunks	No Change

•  Tear the lettuce into large pieces and place on a large serving dish.

•  Whisk the olive oil, xylitol, vinegar, parsley, and oregano in a small bowl until completely blended. Season with salt and pepper to taste.

•  Peel, halve, and slice the avocados.

•  Add the avocados to the dressing and carefully turn to coat each slice.

•  Spoon the avocados evenly over the bed of lettuce.

•  Sprinkle the walnuts and chicken evenly over the salad.

•  Drizzle the remaining dressing over the salad.

•  Serve immediately.

Leek and Cauliflower Soup

Makes 6 servings

SANE	SANEst
4 cups chicken stock	5 cups chicken stock
¾ cup white cooking wine*	n/a
2 lb thinly sliced leeks	2 lb thinly sliced leeks
1 medium cauliflower, cut into small pieces	1 medium cauliflower, cut into small pieces
1 tsp dried rosemary	1 tsp dried rosemary
2 tsp dried mint	2 tsp dried mint
1 tsp salt	1 tsp salt
¼ cup melted butter	n/a

•  Pour the stock and (if using) the wine into a large stockpot and place over medium heat.

•  Add the leeks, cauliflower, rosemary, mint, and salt.

•  Cover and cook until the cauliflower is just tender, about 15 minutes.

•  Working in batches, put the vegetable mixture in a blender and blend on high until completely smooth. Add the butter (if using) to the last batch.

•  Return the blended vegetables to the stockpot and stir well.

•  Gently reheat if necessary.

•  Serve immediately.

Peanut Butter–Chicken Salad

Makes 4 servings

SANE	SANEst
1 tbsp coconut oil	No Change
2 lbs chicken breasts sliced into small strips	No Change
4 medium carrots, peeled and sliced into thin sticks	No Change
1 large English cucumber, sliced into thin sticks	No Change
8 green onions (scallions), thinly sliced	No Change
1 lb bean sprouts, rinsed and drained well	No Change
6 oz salted roasted peanuts, roughly chopped	No Change
¼ cup natural crunchy peanut butter	No Change
½ cup chicken stock	No Change
4 tsp soy sauce	No Change
4 tbsp extra virgin olive oil	No Change
Freshly ground pepper	No Change
5 handfuls fresh baby spinach	No Change

•  In a large skillet over medium heat, melt the coconut oil. Add the chicken strips and sauté until golden brown.

•  Remove the chicken strips from the skillet and drain. Set aside to cool.

•  Place the carrots, cucumber, onions, and bean sprouts in a large bowl.

•  Add 4 oz of the peanuts.

•  In a small bowl, whisk the peanut butter with the chicken stock and soy sauce.

•  Slowly add the olive oil, whisking well until completely incorporated.

•  Season with pepper to taste.

•  Pour the peanut sauce over the vegetables and add the cooled chicken strips.

•  Toss the ingredients until well coated in the sauce.

•  Place the spinach on 4 plates; spoon a quarter of the chicken mixture onto each plate.

•  Sprinkle the remaining 2 oz of peanuts over the salads.

•  Serve immediately.

Smoked Salmon and Bean Sprout Sauté

Makes 2 servings

SANE	SANEst
2 tbsp coconut oil	No Change
1 lb leeks, thinly sliced	No Change
5 oz smoked salmon (lox), sliced into thin strips	No Change
½ cup 2% Greek yogurt	No Change
Freshly ground pepper	No Change
4 oz bean sprouts	No Change

•  In a large skillet, melt the coconut oil over medium heat.

•  Add the leeks and sauté until soft, about 10 minutes. Do not allow them to brown.

•  Add the smoked salmon and yogurt; stir well.

•  Add the bean sprouts and stir until evenly distributed through the mixture.

•  Cook just long enough to warm through, about 2 minutes.

•  Season with freshly ground pepper and serve immediately.

Dinners

Chicken Carbonara

Makes 4 servings

SANE	SANEst
2 tbsp coconut oil	2 tbsp coconut oil
1½ lbs chicken breast, cut into thin strips	2 lbs chicken breast, cut into thin strips
8 oz uncooked bacon slices, chopped	8 oz uncooked bacon slices, chopped
3 lbs Napa cabbage, shredded	3 lbs Napa cabbage, shredded
4 eggs	4 eggs
½ cup heavy cream	½ cup heavy cream
Salt and freshly ground pepper	Salt and freshly ground pepper

•  In a large skillet, heat the coconut oil over medium heat until melted. Preheat the broiler to 500°F.

•  Sauté the chicken strips in the skillet until golden brown.

•  Remove the chicken with a slotted spoon and place in an ovenproof serving dish. Cover with foil to keep warm.

•  Add the bacon to the skillet and cook until crisp.

•  Add the cabbage to the skillet and stir-fry with the bacon for two minutes, turning frequently.

•  In a small bowl, beat together the eggs and cream (or almond milk). Season with salt and pepper to taste.

•  Reduce the heat to its lowest setting. Add the egg mixture to the bacon and cabbage mixture.

•  Stir constantly until well mixed and the egg mixture thickens, about 2 to 3 minutes.

•  Stir in the chicken strips. Spoon the mixture into the ovenproof serving dish.

•  Broil until the top bubbles and turns golden brown, 2 to 3 minutes.

•  Serve immediately.

Lasagna

Makes 8 servings

SANE	SANEst
2 medium eggplants, cut lengthwise into into ¼-inch slices	2 medium eggplants, cut lengthwise into into ¼-inch slices
2 tbsp melted coconut oil	2 tbsp melted coconut oil
Freshly ground pepper	Freshly ground pepper
2 lb grass-fed ground beef or turkey	2 lb grass-fed ground beef or turkey
1 large jar (1 lb 8 oz) all-natural tomato basil sauce (no sugar added)	1 large jar (1 lb 8 oz) all-natural tomato basil sauce (no sugar added)
1 tsp xanthan gum	1 tsp xanthan gum
n/a	6 handfuls fresh spinach
1 lb 2% cottage cheese	1 lb nonfat cottage cheese
12 oz shredded mozzarella	8 oz shredded mozzarella
½ cup Parmesan, finely grated	n/a

•  Preheat the oven to 400°F.

•  Brush the eggplant slices with oil and season with pepper to taste. Place on foil-covered baking sheets.

•  Bake for 20 minutes, turning eggplant slices after 10 minutes.

•  Reduce the oven temperature to 375°F.

•  In a large skillet over medium-high heat, brown the beef or turkey.

•  Add the tomato sauce to the skillet, reduce the heat to low, and simmer uncovered for 20 minutes.

•  While quickly stirring the meat sauce, sprinkle the xanthan gum over the surface and combine well.

•  Spread ½ cup of the meat sauce on the bottom of a large baking dish.

•  Place 6 slices of the eggplant to cover the bottom of the dish. Layer on half of the spinach, if using.

•  Spread half of the remaining meat sauce over the eggplant.

•  Spread half of the cottage cheese over the meat sauce.

•  Spread half of the mozzarella over the cottage cheese.

•  Place the remaining eggplant on top of the mozzarella to cover it. Layer on the remaining spinach, if using.

•  Repeat the layers with the remaining meat sauce, cottage cheese, and mozzarella.

•  Evenly sprinkle the Parmesan (if using) on top of the mozzarella.

•  Bake for 20 minutes, rotating the dish after 10 minutes, or until the top is golden and bubbling.

•  Serve immediately.

Pork Chops with Bacon and Cabbage

Makes 4 servings

SANE	SANEst
2 tbsp coconut oil	2 tbsp coconut oil
4 large pork chops	4 large pork chops
Salt and freshly ground pepper	Salt and freshly ground pepper
1 head green cabbage (2½ lb), cut into 8 wedges	1 head green cabbage (2½ lb), cut into 8 wedges
8 strips uncooked bacon, sliced into ½-inch pieces	4 strips uncooked bacon, sliced into ½-inch pieces
1 medium onion, chopped	1 medium onion, chopped
2 tbsp garbanzo bean flour	2 tbsp garbanzo bean flour
3 cups light coconut milk	3 cups chicken stock

•  Preheat the oven to 400°F.

•  Set a large, heavy roasting pan across two burners over medium heat. Add the oil and melt.

•  Season the pork chops with salt and pepper to taste. Place in the pan and brown on one side, about 3 to 5 minutes. Turn and brown the other side. Transfer to a plate.

•  Place the cabbage wedges, cut side down, in the roasting pan and cook until lightly browned, about 6 minutes. Turn and cook until slightly tender, about 3 minutes. Transfer to the plate with the pork chops.

•  Place the bacon in the pan. Cook until golden, about 5 minutes. Add the onion and cook until softened, about 5 minutes.

•  In a small bowl, mix the garbanzo bean flour with a tablespoon of the milk (or stock) to make a smooth, thin paste.

•  Add the remaining milk (or stock) to the pan with the bacon and onions.

•  Add the garbanzo bean paste to the milk in the pan. Stir the sauce constantly until thickened, about 4 minutes.

•  Season the mixture with salt and pepper to taste, then return the pork chops and cabbage to the roasting pan.

•  Transfer the pan to the middle rack of the oven.

•  Bake until the pork is cooked through, about 10 minutes, and the sauce is bubbling and golden brown. If using thick bone-in chops, cook for about 15 minutes.

Prawn and Mushroom Stir-Fry

Makes 2 servings

SANE	SANEst
1 tbsp coconut oil	No Change
1 large leek, sliced	No Change
4 oz mushrooms, sliced	No Change
12 oz cooked prawns, tails removed	No Change
⅓ cup 2% Greek yogurt	No Change
Juice of half a lemon (about 2 tbsp)	No Change
Lemon pepper, sugar-free seasoning	No Change

•  In a large skillet, melt the coconut oil over medium heat.

•  Add the leek and sauté gently, stirring often, for 5 minutes or until tender.

•  Add the sliced mushrooms. Cook for 1 minute.

•  Add the prawns and cook just to heat through, about 2 minutes.

•  Add the yogurt and toss with the prawn mixture until evenly coated.

•  Stir in the lemon juice.

•  Season liberally with lemon pepper.

•  Serve immediately.

Salmon with Orange and Fennel

Makes 4 servings

SANE	SANEst
2 large oranges, peeled and segmented, juice reserved	No Change
1 small fennel bulb, very thinly sliced	No Change
¼ cup pitted green olives, halved	No Change
2 tbsp fresh lemon juice	No Change
1 tsp olive oil	No Change
Kosher salt and freshly ground pepper	No Change
2 tsp coconut oil	No Change
4 skinless salmon fillets	No Change

•  In a bowl, combine the orange segments, reserved juice, fennel, olives, lemon juice, and olive oil. Season with salt and pepper to taste, toss gently, and set aside.

•  In a large nonstick skillet, melt the coconut oil over medium heat.

•  Add the salmon fillets, flat side down, and cook until browned, about 3 minutes.

•  Turn and cook until opaque throughout, 1 to 3 minutes more, depending on thickness.

•  Place the salmon fillets in a serving dish and spoon the orange mixture over each piece.

•  Serve immediately.

Turkey and Almond Stir-Fry

Makes 2 servings

SANE	SANEst
1 tbsp coconut oil	No Change
6 oz broccoli-carrot slaw	No Change
⅓ cup slivered almonds	No Change
7 oz fresh smoked deli turkey, cut into strips	No Change
1 tsp dried rosemary	No Change
¼ cup 2% Greek yogurt	No Change
1 tbsp balsamic vinegar	No Change
Salt and freshly ground pepper	No Change

•  In a large skillet, melt the coconut oil over high heat until steam starts to rise.

•  Add the broccoli-carrot slaw and almonds. Stir-fry for 2 minutes, stirring constantly.

•  Reduce the heat to medium.

•  Add the turkey, stir, and cook for 1 minute.

•  Add the rosemary and gently stir in the yogurt.

•  Add the balsamic vinegar and stir well. Season with salt and pepper to taste.

•  Serve immediately.

Turkey and Mushroom Stroganoff

Makes 4 servings

SANE	SANEst
2 lb ground turkey or chicken	3 lb ground turkey or chicken
8 oz mushrooms, sliced	8 oz mushrooms, sliced
2 cups chicken stock	4 cups chicken stock
1 cup fat-free milk	n/a
2 tbsp garbanzo bean flour	3 tbsp garbanzo bean flour
Salt and freshly ground pepper	Salt and freshly ground pepper
Dried oregano	Dried oregano
2 tbsp white wine vinegar	n/a

•  In a large skillet over medium heat, brown the ground meat, stirring frequently to break it up.

•  Add the mushrooms and cook for 1 minute.

•  Add the chicken stock, stir well, and heat just until the mixture starts to bubble.

•  Reduce the heat to low.

•  In a small bowl, slowly mix the milk (or some stock from the skillet) into the garbanzo bean flour to make a thick paste.

•  Add the paste to the meat mixture, stirring constantly until the sauce thickens.

•  Simmer the meat sauce for 10 minutes.

•  Season with salt, pepper, and oregano to taste. Add the vinegar, if using, and stir well.

•  Serve the sauce spooned over piles of hot Squash Noodles (below).

Side Dishes

Almond Parmesan Squash

Makes 6 servings

SANE	SANEst
2 tbsp butter	2 tbsp coconut oil
2 lbs zucchini, cut into ¼-inch-thick slices	2 lbs zucchini, cut into ¼-inch-thick slices
1 medium onion, coarsely chopped	1 medium onion, coarsely chopped
Salt and freshly ground pepper	Salt and freshly ground pepper
¾ cup heavy cream	½ cup 2% Greek yogurt mixed with ¼ cup almond milk
½ cup almond meal, plus more for garnish	¼ cup almond meal, plus more for garnish
½ cup grated Parmesan, plus more for garnish	¼ cup grated Parmesan, plus more for garnish

•  Preheat the oven to 450°F.

•  In a large skillet, heat the butter or coconut oil over medium heat until melted.

•  Add the zucchini and onion and season with salt and pepper to taste. Sauté, turning occasionally, until the vegetables are crisp-tender, about 5 minutes.

•  Pour the cream or yogurt mixture over the vegetables and stir gently.

•  Cook until thickened, about 5 minutes.

•  Remove the skillet from the heat and gently stir in the almond meal, and then the Parmesan.

•  Spoon the vegetable mixture into a baking dish.

•  Sprinkle additional almond meal and Parmesan evenly over the mixture.

•  Bake on the middle rack of the oven for 10 minutes until the top is golden brown.

•  Serve immediately.

Squash Noodles

Makes 4 servings

SANE	SANEst
1 tbsp coconut oil	No Change
1 large leek, very thinly sliced	No Change
4 large yellow (summer) squash, julienned	No Change
2 large zucchini, julienned	No Change

•  In a large stockpot, melt the coconut oil over medium heat.

•  Add the leek and sauté, stirring frequently, until it wilts, about 3 minutes.

•  Reduce the heat to low, add the squash and zucchini, and toss with the leek. Cook until the squash is warmed through, about 1 minute.

•  Serve immediately.

Note: You can julienne vegetables with a julienne peeler or a mandoline.

Zucchini and Cherry Tomato Salad

Makes 4 servings

SANE	SANEst
8 oz cherry tomatoes, halved or quartered	No Change
¼ cup chopped raw walnuts	No Change
2 tbsp fresh basil, torn into small pieces	No Change
2 tbsp extra virgin olive oil	No Change
1 zucchini, sliced paper thin with a vegetable peeler or mandoline	No Change

•  Mix the tomatoes, walnuts, basil, and oil in a bowl.

•  Season with salt and pepper to taste and leave to stand for 20 minutes.

•  Add the zucchini, toss, and garnish with basil.

•  Serve immediately.

Desserts

Caramel-Orange-Spice Cashews

Makes 8 servings

SANE	SANEst
1 egg white	No Change
¼ cup Torani’s sugar-free caramel syrup	No Change
1 tsp pure vanilla extract	No Change
½ tsp orange extract	No Change
1 lb cashews	No Change
½ tsp salt	No Change
3 tsp cinnamon	No Change
Zest of 2 oranges, finely chopped	No Change

•  Preheat the oven to 350°F.

•  In a large bowl, whisk the egg white, syrup, vanilla, and orange extract until frothy.

•  Add the cashews and stir until the nuts are well coated.

•  Add the salt, cinnamon, and orange zest and toss until the cashews are evenly coated.

•  Spread the nuts out on a foil-covered baking sheet.

•  Bake on the middle rack of the oven for 25 minutes, stirring every 5 minutes to separate, until the nuts are a deep golden brown.

•  Cool completely. Store in an airtight jar at room temperature.

Chocolate-Covered Berry Cream

Makes 2 servings

SANE	SANEst
2 cups frozen mixed berries, thawed	No Change
4 tbsp unsweetened, undutched cocoa powder	No Change
2 cups nonfat Greek yogurt	No Change
4 tsp Xyla xylitol	No Change

•  Place the berries in a bowl and sift the cocoa powder over them. Stir until completely coated.

•  Stir in the yogurt and xylitol.

•  Serve immediately or store in a lidded container in the refrigerator.

Chocolate–Peanut Butter Fudge

Makes 4 to 6 servings

SANE	SANEst
1 cup natural peanut butter	No Change
2 cups chocolate protein powder blend (I use UMP)	No Change
2 cups chocolate casein or whey powder	No Change
1 cup unsweetened, undutched cocoa powder	No Change
Cinnamon, to taste	No Change
Xyla xylitol, to taste (start with a teaspoon)	No Change
Water as needed, for consistency	No Change

•  Place the peanut butter in a mixing bowl. Microwave for 30 seconds until it is softened.

•  Add the remaining ingredients (except water) and mix well.

•  Add water as needed to achieve the desired consistency.

Cinnamon-Raisin “Rice” Pudding

Makes 1 serving

SANE	SANEst
1 cup low-fat cottage cheese	1 cup nonfat cottage cheese
⅓ cup vanilla casein or whey powder	⅓ cup vanilla casein or whey powder
¼ cup raisins	n/a
1 tsp cinnamon	Cinnamon, to taste

•  Place all the ingredients in a bowl and mix gently until combined.

•  Serve immediately.

Note: For variety, substitute ½ cup Greek yogurt for ½ cup of the cottage cheese.

Dark Chocolate–Espresso Cookies

Makes 32 servings

SANE	SANEst
8 oz unsweetened 100% chocolate	No Change
¾ cup coconut oil	No Change
9 oz Xyla xylitol	No Change
2 eggs	No Change
1 tsp pure vanilla extract	No Change
6 oz almond flour	No Change
2 oz raw unsweetened cocoa powder	No Change
3 tsp instant espresso powder	No Change
2 tsp baking powder	No Change
½ tsp salt	No Change
1½ tsp xanthan gum	No Change
⅓ cup light coconut milk	No Change

•  Preheat the oven to 325°F.

•  Melt the chocolate in a heatproof bowl set over a pan of simmering water. Set aside to cool.

•  In a large mixing bowl, beat the coconut oil and xylitol until they are completely blended and resemble very fine bread crumbs.

•  Add the eggs and vanilla and beat until fully incorporated.

•  Add the melted chocolate and stir until combined.

•  In another bowl, whisk the almond flour, cocoa powder, espresso powder, baking powder, salt, and xanthan gum until combined. Add to the egg mixture and fold in until combined.

•  Add the coconut milk and mix until combined.

•  Roll 32 golf-ball-sized pieces of dough and place on foil-covered baking sheets, 2 inches apart. Flatten each ball into a disk ½ inch thick.

•  Place the baking sheets on the middle rack of the oven and bake for 10 to 12 minutes. The cookies will look dry but will be still be soft in the center when they are done.

•  Remove the cookies from the oven and leave on the baking sheet until cool to the touch. Carefully move the cookies to a rack to cool completely.

•  Store in an airtight container.

Mint Chocolate Pudding

Makes 4 servings

SANE	SANEst
13 oz avocado flesh (3 small or 2 medium)	13 oz avocado flesh (3 small or 2 medium)
½ cup canned coconut cream	¾cup light coconut milk
1 cup unsweetened, undutched cocoa powder	1 cup unsweetened, undutched cocoa powder
Pinch salt	Pinch salt
¼ tsp pure peppermint extract	¼ tsp pure peppermint extract
½ cup plus 3 tbsp Xyla xylitol	Xyla xylitol, to taste
n/a	⅓ cup chocolate casein or whey powder
2 tbsp cocoa nibs	2 tbsp cocoa nibs

•  Place the avocado flesh and coconut cream or milk in a blender and blend on high until smooth.

•  Add the cocoa powder, salt, peppermint extract, and xylitol and blend on high.

•  Add the casein or whey powder, if using, and blend on low until completely mixed.

•  Spoon into 4 glasses or dishes and refrigerate for at least 30 minutes until chilled.

•  Sprinkle with the cocoa nibs and serve.

Note: You will need to stop the blender and stir the ingredients regularly, as this is very thick. It will be hard work for even the best blenders.

Orange-Cranberry Scones

Makes 8 servings

SANE	SANEst
9 oz almond flour	No Change
2 tbsp Xyla xylitol	No Change
2 tsp baking powder	No Change
1 tsp xanthan gum	No Change
½ tsp salt	No Change
2 oz (4 tbsp) butterr	No Change
3 oz dried cranberries, chopped	No Change
Zest of 1 orange, finely chopped	No Change
1 egg, beaten	No Change
3 tbsp orange juice	No Change
1 additional egg, beaten, for brushing	No Change

•  Preheat the oven to 425°F.

•  Place the almond flour, xylitol, baking powder, xanthan gum, salt, and butter in a food processor and pulse the mixture resembles fine bread crumbs.

•  Pour into a mixing bowl, add the cranberries and zest, and mix gently till combined.

•  Beat the egg with the orange juice and add to the dry ingredients in the bowl.

•  Mix just until a dough forms.

•  Knead the dough lightly (2 or 3 turns) on an almond-floured surface.

•  Roll out the dough to ½-inch thickness. Cut out 8 scones with a fluted cutter.

•  Place scones 1 inch apart on a foil-covered baking sheet and brush with a beaten egg.

•  Bake on the middle rack of the oven for 8 to 10 minutes or until golden brown.

•  Serve warm.

Peanut Butter Mousse

Makes 6 servings

SANE	SANEst
2 cups nonfat Greek yogurt	No Change
1 cup natural peanut butter	No Change
1 cup vanilla casein or whey powder	No Change
3 egg whites	No Change
½ tsp cream of tartar	No Change
⅓ cup xylitol

•  In a large bowl, beat together the yogurt and peanut butter until completely blended.

•  Mix in the casein or whey powder.

•  In a separate bowl, beat the egg whites and cream of tartar until stiff.

•  Add half of the xylitol and whisk in until well combined. Add the remaining xylitol and whisk until the egg whites are stiff and glossy.

•  Gently fold the egg whites into the peanut butter mixture until completely blended.

•  Spoon into 6 dishes and chill in the refrigerator before serving.