Healthy Grape-nut Pudding

One thing I really miss about living in Massachusetts is the Grape-nut Pudding. For anyone who doesn’t live there, it’s a thick custard with soft Grape-nuts on the top, and pieces mixed in throughout. It has a special taste, like Grape-nuts so a little hard to describe. When I was growing up, we’d buy it at the deli. I tried to make it at home once, many years ago, but it wasn’t the same.

About six months ago I discovered agar agar. It’s a thickening agent like gelatin but made from seaweed, and not horses. Being a vegetarian, gelatin isn’t something I eat anymore. Even when I did, it was always Jell-O brand, and fruit flavored. The recipes for agar agar range from sweet to savory and I’ve used it dozens of times since I discovered it. I made a lot of mistakes with it during this time and learned what not to do, how much to use, and some tips along the way that avoids getting a mouthful of what feels like plastic. I know, I’m making it sound unappealing. Seaweed? Plastic? Forgot all that and instead think of how nice it would be to have a large portion of Grape-nut pudding that’s only 100 calories, 6.5 carbs (5 net carbs if you subtract the fiber) and 15 grams of protein.


Use half of the Grape-nuts, and spread them into the bottom of 4 small ramekins.

Add all ingredients except the Grape-nuts and agar agar to a medium saucepan and turn the heat to medium. Whisk (you need a whisk or the agar agar will clump) as you sift in the agar agar. You don’t need to use a formal sifter, just add it in gradually as you whisk.

Whisk quickly. For five minutes it will seem fruitless but then it thickens all of a sudden. Keep whisking for another 2 minutes or so until it just starts to come to a boil. Pull off the heat and add the rest of the Grape-nuts and whisk those through. Pour into the ramekins carefully, so as not to upset the Grape-nut layer. Leave them to cool for about a half hour and then refrigerate.

If you eat it warm there’s a weird gluey texture. Wait until they’re completely chilled, a couple of hours or the next day, even better. Use a knife to loosen the edges and pop them out. Top with whipped cream or whatever you like.

There are endless possibilities you can make with protein shakes and this thickener so use your imagination.

Happy Low Carb Eating


Healthy Turkey Sausage Baked Spaghetti

2013-05-27_17-48-13_568I surfed the web for baked spaghetti recipes to try to find a healthy one. There were several but none that seemed just right for me. I created this recipe. It makes 6 large servings at just 306 calories each. You could use fat free cheese I suppose but sometimes that doesn’t melt. I used part skim.

Preheat the oven to 375 degrees. Spray a casserole dish with cooking spray.

Cook half a box (6 oz) of multigrain or wheat spaghetti. I used Market Basket multigrain Plus angel hair. Any brand will do but use angel hair pasta.

I bought a package of lean turkey sausage, Italian style (with spices). The package was 20 oz-6 links so I took one out and used 5. Use just a pound of sausage.

Take the sausage out of the skins and fry in cooking spray. When browned, add the tomato, (well drained) and spices. When the pasta is done, drain that an add it to the pan. Mix through and pour half the sausage/pasta/tomato mix into the casserole dish. Sprinkle half a cup of shredded cheese. Pour the rest of the pasta/sausage mix in and cover with cheese.

Cover in foil and bake for 20-25 minutes.

Below is the list of ingredients and nutritional information. Note, it lists for the total recipe. Per serving is at the bottom.


Number of servings

Serves  people
Ingredients Calories Carbs Fat Protein Sodium Sugar
4c – Salt Free Seasoned Bread Crumbs 30 g, 90 g 330 69 3 9 2 6 Ico_delete
Egg Warning. This Does Not List Carbs – 1 Large, 1 egg 74 0 5 6 70 0 Ico_delete
Jennie-O Ground Turkey – Fresh Ground Turkey (85% Lean / 15% Fat), 20 oz 1,100 0 85 95 475 0 Ico_delete
Walmart Great Value – Minced Garlic (Correct), 5 g (1 tsp.) 5 1 0 0 0 0 Ico_delete
Spices – Oregano, dried, 1 tsp, leaves 3 1 0 0 0 0 Ico_delete
Spices – Basil, dried, 1 tsp, leaves 2 0 0 0 0 0 Ico_delete
Spices – Pepper, black, 0.5 tsp 3 1 0 0 0 0 Ico_delete
Campbell’s – 10 3/4 oz 98% Fat Free Cream of Mushroom, 0.5 container (1 3/10 cups ea.) 75 11 3 1 600 0 Ico_delete
Add Ingredient
Total: 1,592 83 96 111 1,147 6
Per Serving: 265 14 16 19 191 1

Comfort Food 5 Ingredient Chicken

IMG-20130421-00684I came up with this recipe the other day. It’s easy to prepare. Put all ingredients into the crock pot and stir. Cover and set to high for 4 hours and low for 8.


  • 4 boneless, skinless chicken breasts
  • 1 can chicken gravy
  • 1 can cream of mushroom gravy
  • 2 handfuls of craisins
  • 1/2 tsp black pepper