Homemade Chocolate (dairy and sugar free)

When I'm in a rush and don't have time to put together healthy snacks, I'll grab a chocolate RX bar. 

But these homemade chocolate chunks are easy and SO good!

I make remember in ice cube trays and keep them in the freezer.

Ingredients:

1/3 c melted coconut oil

1/2- 2/3 c unsweetened cocoa powder

1/4-1/3 c Pyure granulated sweetener 

1/4 tsp salt

1/2 tsp vanilla

Directions:

Melt the coconut oil in the microwave (takes about 45 seconds) in a 2 c glass pyrex.  Mix in the other ingredients. 

Pour into ice cube trays. I usually only fill them 1/2 full. Freeze 30 minutes.  Eat. 

Option: place 1/2 walnut or 2 almonds into each cube container in the tray before pouring the chocolate on. 

Peanut Butter Cookies

For Peanut Butter Blossoms - add 6 oz semi sweet chocolate chips.

This is not something I eat anymore.

But we have peanut butter. And it's time to use it. I think my kiddos got tired of pbjs about 10 years ago. I don't know why I keep buying it when I know they'll be home for a few days. Habit, I guess.

Makes 48-50 cookies.

If you're making plain peanut butter cookies, press the balls for each cookie with a fork. 

When making peanut butter blossoms, you don't press the cookie balls. Which gives the finished cookies a blossom look. 

We've been using this recipe for decades (thanks Aunt Vickie) and have always added chocolate chips. But alas, the chocolate chips have no problem being gobbled up. Hmm. I guess I know what to stock up on. 

Kale Chicken Apple Salad

Getting the salad ready ahead of time is priceless.  I love these glass containers. 

Using what I had on hand, there's dried apples and frozen cherries, dates instead of raisins and green onion (from the garden) instead of red onion. 

Her Dijon Dressing has no sugar, so that's the one I'm using.

1/3 c olive oil

1T lemon juice

1T apple cider vinegar 

2 tsp Dijon mustard

1/2 tsp garlic pwd (or 1 minced clove)

Salt and pepper

Whisk together. Lasts a week in fridge. 

See downshiftology.com for original recipes.

Lemon Poppy seed Muffins (includes gluten free-sugar free-dairy free version)

My tweaks:

1 c. brown rice flour  +   1/2 c. garbonzo bean flour   +  1/2 c. tapioca starch

1/4 c. monkfruit granulated sweetener w/ erythritol

as is: egg, poppyseed, baking powder, baking soda, salt

1/2 c. unsweetened unflavored almond milk   +   1/2 c. water

1/4 c. olive oil    +    1/4 c. unsweetened applesauce

as is: lemon juice and zest

Follow the directions as shown. Do not add glaze.

Enjoy!

Note: If you double the batch, place it in a jelly roll pan as bars. Bake at 400 F for 25 min.
 

Traveling Without Sugar (2 of 3): Snacks

When I travel, I like a variety of homemade treats, store bought snacks purchased at home (and sometimes available along the way), and protein powder.

Store Bought Items

* Tillamook Zero Sugar Original Beef Jerky (1 oz contains 14 g protein, 0 g sugar, but high in sodium)

* RX bars - these are $2-3.50 each at gas stations and up to $6 each at airports.  Too much for me. I don't eat peanuts, but the others are great.  Especially the chocolate!!

* Dried fruit - I have had both of these 100% no extra sugar items. The second is better by far in my book. Even my adults kids like them better Sweeter, tastier, more moist. But they are both quite good.

* Mixed nuts - there are many options here. I prefer the no added salt varieties and am very picky about what oils are used. Preferably none. Especially no palm oil.  I usually buy them bulk and mix them myself, but one of these would work.

Homemade Treats

Start at least a week ahead of time by preparing some tasty treats ready to go with me on trips. Protein bites, muffins or bars, waffles (https://feverishlyfrugal.blogspot.com/2024/10/protein-packed-waffles-mix-and-finished.html), homemade chocolate (https://feverishlyfrugal.blogspot.com/2025/08/homemade-chocolate-dairy-and-sugar-free.html), etc. 

I freeze them and put them in snack sized bags so I can grab a variety for the day. Some go in my luggage, some in my purse and some in my larger carryon.  Variety is what saves me from wanting something outside of my healthy zone.

If you don't' have time to make your own chocolate or have quite a way to go without refrigeration available, I suggest grabbing stevia sweetened chocolate chips to tackle the need for chocolate. This one found at Walmart is the best per ounce I've found. And believe me, I've looked!

Protein Powder - this is a must.  Clean, no sugar, good stuff. Even if you leave everything else behind. Bring this. It will be your good luck charm. to get you to the next healthy stopping spot on your trip. Having an adequate amount of protein in our diets keeps us from succumbing to cravings. 

I have recently switched to Ascent 100% Whey Protein Isolate Powder, vanilla.

When I've used a pea protein based powder, I find it's tastier to have at least 1/2 almond milk for my fluids while mixing it.  This is always available at airports in coffee shops and many convenience stores. Just the almond milk. By itself.

Don't be afraid to travel and stay on a strict healthy anti-inflammatory diet. It is TOTALLY POSSIBLE! I've done it. To Hawaii, the UK, and all over the USA. Now go have fun. And don't get run down by a bad diet.

Note: My post on 15 June 2025 showed the drinks I take and buy on trips to help me stay healthy.  This is the second of three posts showing food (snacks) I take often travel with.

I started on an anti-inflammatory diet in June 2018. Not an easy journey, but I'm glad I have stuck to it.  In some ways I wish I could encourage these changes for family and friends, but you've gotta want to do it.

Broiled Mahi Mahi Fillets

 2 - 8 oz mahi fillets

1 T Italian seasoning 

1/8 olive oil

Spray broiler pan or line with foil for an easy cleanup. Place fillets on pan. Brush w olive oil. Sprinkle with Italian seasoning. Broil 5-6 minutes per side. When done, fish will flake easily with a fork. Serves 2. 

Cream of Potato Soup

 2 T  butter

2 T minced onion

1 T finely cut up green onion

 2  14 oz cans chicken broth

4 c mashed potatoes ( 4 c potato flakes, 4 c water)

1 can evaporated milk

1/2 tsp salt 

pinch of pepper

Melt butt4er in large saucepan. Add onions and cook until tender. Add chicken broth. Mix evaporated milk and potatoes. Add to broth. Season with sat and pepper. Cook and stir over medium heat until steaming. For smoother texture, cool, whip in blender, serve hot or cold. 

Parmesan Ranch Roll-ups

 4  8-9 inch flour tortillas

1/2 c Ranch dressing

1/4 c Parmesan cheese

1/2 c diced red onions

2 c iceberg lettuce

 1  10 oz chunk chicken or turkey, drained and broken up

For each wrap, spread 2 T dressing over entire surface of tortilla. Sprinkle with 1 T cheese and 2 T red onions. Place 1/2 c salad greens in  center on top of onions. Place 1/4th of meat on top of salad greens. Fold in opposite sides of tortilla about 1 1/2 inches and roll up from bottom. Makes 4 servings. 

Grilled Chicken Summer Salad

 1 c poppy seed dressing, divided

3 boneless chicken breast halves

1 package (10 oz) Dole European Salad, Romain Salad or Spinach

1 can (15 oz) mandarin oranges

1 cup sliced strawberries

1/4 c toasted slivered almonds (almonds)

Makes 3 servings.

Set aside 1/4 c dressing for chicken. Grill or broil chicken 5-10 min on each side or until chicken is no longer pink in center, brushing occasionally with 1/4 c reserved dressing. Discard any remaining of this basting portion of the dressing. 

Cut chicken diagonally into 1/2 inch pieces.

Line 3 individual  plates with salad blend, Arrange chicken, oranges, strawberries over salad. Sprinkle almonds over salad. Serve with remaining 3/4 c dressing. 

From www.dole.com 

Hidden Valley Wraps

1 c ranch dressing

8 oz cream cheese

4  10" flour tortillas (warmed) 

10 oz chicken breast slices

10 oz cheese slices

2 lg avocados, peeled and thinly sliced

2 medium tomatoes, thinly sliced

Alfalfa sprouts

Blend dressing and cream cheese. Spread evenly on tortillas turkey, cheese, avocados, tomatoes, sprouts leaving a one inch border around the edges. Fold the bottom edge toward the center and firmly roll away from you until completely wrapped. Place seam side down and cut in half diagonally. Serve.

Yakisoba

2 lb Yakisoba noodles

12 c sliced veggies (onions, celery, carrots, cabbage, bean sprouts)

1 c Tonkatsu sauce (see below)

Stir fry veggies in sesame oil until tender. Add noodles and sauce. 

Stir fry until heated. Garnish w green onions and serve. 

Tonkatsu Sauce

Ingredients ● 1/3 cup ketchup (3 ounces; 88 g) ● 1/4 cup (60 ml) Worcestershire sauce ● 3 tablespoons (45 ml) soy sauce ● 1 tablespoon (15 g) granulated sugar ● 2 teaspoons Dijon mustard ● 1/4 teaspoon garlic powder 

Directions In a small bowl, stir together ketchup, Worcestershire, soy sauce, mirin, sugar, mustard, and garlic powder. Use immediately or store in an airtight container in the refrigerator for up to a month.

No Bake Healthy Morsels

Measure 1/4 c of each into work bowl of Immersion Blender after adding blade:

Vanilla orgain protein powder

Chopped dates

Unsweetened coconut

Ground flax seed

Mixed nut butter (or any nut butter e no added sugar or oils)

Almond milk

Add 1 tsp vanilla extract

Blend at power 1, scrape and mix a little by hand. Scoop into T sized portions, roll and refrigerate.

Enjoy this filling, healthy, and tasty snack! 

Easy cleanup too! 

Green Beans & Crab

 Hot Bean & Crab Casserole

1/2 c mayo                1/2 tsp dry mustard            1/4 tsp garlic salt

4 T butter melted        4 c green beans                1/2 to 1 lb 1/4 c chopped onion

dash of pepper           1 T lemon juice                 1 T vinegar

Boil beans for 5 min. Mix all other ingredients except crab. butter and bread crumbs. Drain beans and mix them with the sauce. Add crab. Spoon onto lightly oiled casserole dish. Top with bread crumbs and drizzle with melted butter. heat in 400 F oven until hot. Takes 15-20 min.

Changed - healthy mayo, olive oil, 1/4 tsp garlic pwd and 1/8 tsp each - pepper and pink Himalayan salt 

Put oil in crock pot. Let it warm up. Add onions and cook for 3-5 min.

 Add other ingredients (already blended). 

Cook on low til warm. Serve w toast and fruit salad

Grilled Lime Shrimp

Grilled Lime Shrimp

1/2 tsp fresh lime zest

1/2 tsp cumin

1/2 tsp dried oregano

3/4 tsp salt

1/2 tsp pepper

2 T olive oil

3 T fresh squeezed lime concentrate

1 1/2 tsp garlic powder

1 lb shelled uncooked shrimp (deveined)

Mix together the first 8 ingredients

Add shrimp, toss to coat.

Let stand at room temp for 10 min to marinate.

Thread shrimp on wooden skewers. Reserve marinade.

 

Place skewered shrimp on grill over medium heat.

Cook 3-7 min or until shrimp turns pink. Turning once and brushing with marinade occasionally

Note: oven broiled version - broil for 4 minutes on each side. Brush with marinade as soon as you flip them. 

Strawberry Struesel Muffins

Strawberry Streusel Muffins

1 1/2 flour

2 tsp baking powder

1/4 tsp salt

1/2 c sugar

Mix well in large bowl. Make a well in the center of mixture.

1 large egg beaten

1/2 c milk

1/2 c melted margarine or butter

1 1/4 tsp almond extract

Combine above then add dry ingredients tiring well until just moistened. Fold in 1  sliced fresh strawberries. Spoon batter into muffin pan (3/4 full) sprinkle topping evenly over batter. Bake at 350 F for 20-25 minutes. Cool for 10 minutes. Makes 1 dozen. 

Streusel Topping

1/2 c sugar

1/2 c chopped blanched almonds, toasted

1/4 c flour

2 T butter or margarine

1/8 tsp almond extract

Combine all ingredients in a small bowl; stir well. Makes 1 1/4 c.

Major Change: Protein Powder

I've been enjoying podcasts by Dr. Ben Bikman in the month of July  and have reviewed my blood test results with my dietician. She continues to encourage me to find any hidden carbs and eliminate them. I will never go on what's popularly called a Keto Diet. But I do want to continue working towards a better functioning body - which seems to start with the gut. 

You are what you digest properly. Not what you eat.

While looking over my basics, I noticed again how many carbs are in my Orgain Pea Protein Powder. Too many. So, I've found another one. Not a fan of whey, but a girl's gotta do what a girl's gotta do.

I prefer not breaking the bank when it comes to Protein Powder.  So I looked for the cleanest one that I could buy at Costco with NO SUGAR.

Here it is. And man is it sweet. And filling. I'm hoping it does the trick.

I add tumerick, flax seed and pepper to make it even healthier. 

And boom. Here's my new Protein Powder. 

It may be a but more expensive per serving, but per grams of protein it is less expensive.  And one serving satisfies me. It always took more than one scoop of the other to be content. 

Enjoy!

Kneaders Peppermint Brownies (lots of sugar and dairy)

 

Easy Vegan Spinach Artichoke Dip