Sunday, January 22, 2017


I used to love split pea soup with ham.  One of the things I truly miss on a cold day.  This soup uses green beans and cauliflower pureed and slow cooked with a ham bone and it sure hit the spot.  In my opinion, it is every bit as good as split pea soup.  The flavors blended together are wonderful.

It does the trick for me!  I hope it does for you, if you are a lover of split pea soup with ham.  It's been a long time since I've had actual split pea soup, but I think this tastes like the real thing that I remember.  I don't think my family knew that it wasn't until I told them.  


Recipe By     :Ginny
Serving Size  : 6    
Categories    : Crock Pot, Stews and Soups

1 pound  frozen cauliflower
14 1/2  ounces  green beans, canned -- drained
32 ounces  chicken stock, Kitchen Basics, original
1 large  ham bone
1 teaspoon  onion powder
   pepper -- to taste
2 bay leaves
1/2 teaspoon  thyme
1 cup  ham -- cut up from off the ham bone*

In steamer, or microwave, steam the cauliflower until tender, about 10 minutes.  Drain any water and place in food processor.  

Empty green beans into food processor with cauliflower and process until a smooth puree.

In crock-pot, add chicken stock, pureed vegetables, ham bone, onion powder, pepper, bay leaves, and thyme.  Mix together, cover, and cook on high for 4 hours. Remove bay leaves.

Remove ham bone, cut off all the ham you can and add the ham pieces back into the soup.  Stir together and serve.

  "1/4/2017, Ginny Larsen"
  "6 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving: 157 Calories; 8g Fat (43.3% calories from fat); 15g Protein; 7g Carbohydrate; 3g Dietary Fiber

NOTES : This is salty as is with the ham so I found it did not need any additional salt.  If you want to add salt taste first!

*Estimated to get about 1 cup of ham from ham bone.  

Thursday, January 12, 2017


I don't normally want cold cereal, but lately I just had a hankering for some good cold cereal.  I have another recipe for cold cereal that I like but I didn't have time to make all the ingredients for that one or have all on hand.  Decided to try this and see how it turned out.  It turned out wonderful.  It's very crunchy, like cold cereal should be.  It's a good base recipe to which you can add any other things you like, such as nuts, seeds, coconut flakes, dried cranberries, or whatever.

I normally use erythritol and stevia to sweeten most things, but I wanted to use a flavored syrup for this.  If you don't want to use sucralose, You can try a flavored stevia extract.  Erythritol sometimes changes the texture of baked things, and makes them softer instead of crunchy, so I didn't use any granulated erythritol, however I used a liquid stevia extract (GV brand from Walmart) which has some erythritol added.  But the liquid seems to be okay, and the combo of that and the Torani syrup was good.  You could use whatever flavor you prefer.  I wanted vanilla but only had the Smore's flavor and that turned out really good.


  "Talk about a high protein, high fiber, very healthy breakfast cereal!  This is it!"

Cinnamon Cereal Flakes

Recipe By     :Ginny
Serving Size  : 4  
Categories    : Breakfast
(I put the brands I use and that is how the nutrition is derived)

1/2 cup  almond flour - Honeyville
1/2 cup  golden flaxseed meal
1/3 cup  whey protein isolate, Isopure -- (1 scoop)
1 tablespoon  oat fiber (Trim Healthy Mama, Gluten Free)
1 teaspoon  cinnamon
1/4 cup  Smore's flavored sugar free Torani syrup (or vanilla or any flavor you like)
1/4 teaspoon  stevia extract, GV
1 large  egg

Preheat oven to 250F.  Line cookie sheet with parchment paper and spray with non-stick spray.

In food processor, add almond flour, flaxmeal, whey protein, oat fiber and cinnamon, and pulse a few times to blend it all together.

Add vanilla sugar free Torani syrup (or any flavor), stevia extract, and egg.

Process until smooth.  It will be thick and sticky.  Pour out onto parchment paper and cover with plastic wrap that has been sprayed with non stick spray and with hands just smooth out to corners until evenly flattened and thin as you can get it.

Bake 30 minutes.  Check to see how done it is, and bake 10 minutes longer at a time, keeping watch on it, until completely dry in the middle and lightly browned but make sure not to burn. Takes about an hour altogether.

Let cook completely on wire rack.  When cooled break into pieces.  Store in ziplock bag in refrigerator.

  "1/11/2017" Ginny Larsen
  "2 1/2 cups"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving: 187 Calories; 13g Fat (53.4% calories from fat); 14g Protein; 11g Carbohydrate; 9g Dietary Fiber

Serving Ideas : You can add slivered almonds, or other nuts to this if you want, or dried cranberries, toasted coconut flakes, or whatever else you want for variety.  You can also use different flavored syrups if you want or extracts.

NOTES : 2g useable carbs per serving, fiber is pure dietary fiber so I do not count it.


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