A Sugarless Chocolate Milkshake

Photo: Unsplash

I've been making some version of a chocolate milkshake for years. If consumed as a quick meal, I'll toss a scoop of whey chocolate protein powder into a cup of skim milk with ice and drink it. 

Today let's make a healthy, thick chocolate milkshake as a snack. It has the protein of milk and potassium of a banana but for a meal, I need additional whey protein. 

Ideally, a healthy snack should be 100 to 200 calories and not more. The banana gives the milkshake its thickness, but the unsweetened cocoa powder will dominate its flavor. Here's the recipe:

Healthy Thick Chocolate Milkshake

Ingredients:

1 - 1 1/2 cups skim milk - Start with 1 cup and test the thickness. If you think ahead to use frozen banana slices, you'll need the extra milk.

2 tablespoons of cacao powder, or dark cocoa powder, unsweetened

1 large banana - If you want to slice and freeze your banana ahead of time, you can skip the ice cubes. But who always thinks ahead when you crave a snack?

4 ice cubes

Directions:

Toss the milk, cocoa powder, banana, and ice cubes into a

blender and mix until you get a rich, thick, and delicious milkshake. At this step, you can add the extra 1/2 of milk if the shake is too thick. Pour into a tall glass. If you need to gain weight lucky you, you can garnish with extras like nuts, seeds, chocolate shavings, or whipped cream. I drink my milkshake as is. It's still tasty!

Yes, you can make this milkshake with oat milk, almond milk, or soy milk. My favorite is cow's milk, which has 8 grams of protein per cup.  

Skim milk is 90 calories per cup, the banana is about 100 calories (usually I use a medium banana so 70 calories) and the cocoa powder is 50 calories, so our milkshake is over 200 calories but not by a significant amount, and they aren't empty calories. Personally, I'm mindful, yet not obsessive when counting calories. My aim is to stay in the ballpark. When hungry, I consider vegetables, fruit, or skim milk -- free food, never fretting over the few extra calories they contain. 

Enjoy!

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Serendipity 3's Frrrozen Hot Chocolate Lite

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Making Healthy Pie Crust

I had a jar of Grandma Hoerner's Pecan Pie Filling in my pantry. It has the bourbon, you add the eggs. I bought it at Whole Foods reduced for about $3 dollars before the pandemic ... it was time to use it! I should have made a traditional flaky pie crust but I didn't want to consume the calories of a stick of butter. Since I'd be the only person eating the pie, I decided to play around with trying to make a healthy pie crust. No visitors to worry about feeding it to! I can eat a less-than-perfect dish but have higher standards for what I serve guests.

I'm not unhappy with the results and yet I'm not quite there. What I produced was tasty and editable and I think if I add a little butter and a sprinkle of baking soda to the dough next time I'll get the missing flaky texture. The following is the recipe for the very editable, yet chewy crust with my next attempt's 2 additional ingredients: 

A Healthy Banana Crust For Pies

2 ripe bananas

2 cups whole wheat flour

I think these 2 additions will make a flaky dough:

2 tablespoons ice cold butter, finely diced

1/2 teaspoon of baking soda

 

1) Incorporate all the ingredients and press into a buttered or cooking-sprayed pie pan. I was fine with pressing it flat into a pan. If you wish to roll flat with a rolling pin, just add more flour to counter a sticky dough (and the rustic style:).

2) Bake at 325 degrees F for 15 minutes.

3) Remove from the oven and let it cool a bit before pouring in your prepared pie filling then return it to the oven to bake for the required time.

The pecan pie I'm now eating is good without being too rich, or sickeningly sweet. The bananas do add a mild sweetness without sugar (or a banana flavor) which is a good thing.

 

🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧🥧

Alternate Healthy Pie Crusts from around the web I think would work too:

🥧 Mix uncooked oatmeal and dates in a food processor

until it forms a ball, press it into a pan then add your pie filling. The dough can be eaten baked or unbaked.

🥧 Crispy cereal combined with peanut butter that gets pressed into a pan with no baking. Like a graham cracker and butter crust, it won't be flaky but still good.

I'm aware of almond and other nut or soy flours, but let's keep it simple with ingredients already in the panty. 

Does a healthy and flaky pie crust exist?

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Mini Pecan Pies A/K/A Tassies 

Kentucky Derby Favorites: Hot Brown And Chocolate Pecan Pie  

Kentucky Oats Lily Cocktail

Photo: Distillerytrail.com

Tomorrow is a big day around the world for television celebrations with family and friends to watch King Charles III's Coronation starting at 5 am in the USA followed by The Kentucky Derby in the evening at 6:30 pm -- both eastern standard time. Depending on where you are on the globe, you'll be getting up very early or staying up very late to watch one or the other.

 

We average Janes and Joes aren't going to get a front-row seat to attend either event, but will have more fun, as well as, the best views at home parties in our very own living rooms. I don't know about you, but miraculously my invitations to both events got lost in the mail!🤥 

At the Kentucky Derby many people want to try the traditional Derby drink, a mint julep, but often discover they don't like the taste of bourbon, its main ingredient. If you are one of them, here's another traditional and refreshing Derby drink you'll see people sipping at Churchill Downs between the races. It's a festive and suitable drink to serve at either a Derby or Coronation party. BTW: The Kentucky Derby will be race #12 - the last race of the day.

 

Let's discuss the origin of the cocktail. The Kentucky Oats is America's "premier and most lucrative" race for 3-year-old female horses i.e., fillies which runs yearly one day before the Derby. The winner is awarded $1.2 million dollars and a garland of lilies. At Churchill Downs in the winner's circle, you might hear the phrase, "lilies for fillies," and now you know how the drink got its name. Below is the recipe:

Kentucky Oats Lily Cocktail

Ingredients:

Photo: Caitlin Bensel/Southern Living

Per serving --

3 ounces (1/3 cup) cranberry juice 

1 ounce (2 tablespoons) lime juice (some people use sour mix)

1/5 ounce (1 1/4 teaspoon) Triple Sec 

1 1/2 ounces (3 tablespoons) FINLANDIA vodka

Crushed ice

Optional: fresh smashed berries for garnish

If making a pitcher full add: 3 parts cranberry juice; 1 part lime juice or sour mix; 1/4 part Triple Sec; 1 part FINLANDIA vodka, and crushed ice

Directions:

Pour the ingredients into a cocktail shaker or pitcher, shake or stir, and pour into a tall glass over crushed ice. Add a few smashed berries if you wish.

Enjoy tomorrow's celebrations, my lovlies!👑🌹🥳🎉

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Flirty Girl Wants To Make You Smile

The photo is from Google Maps

One of the most beloved brands in New Orleans, Flirty Girl, was launched in 2009 by single mother and New Orleans native, Lauren LeBlanc Haydel, initially as an online business. Today she has 8 retail stores and 60 employees. The brand was voted Best of New Orleans by Gambit magazine for 11 years in a row.

Flirty Girl's aim is to make you smile while celebrating the city of New Orleans with shirts, skorts, scarves, jackets, shoes, kitchen and bar glasses, hair accessories, food and spices, soap, together with holiday-and-novelty gifts.

The retailer has become a must-stop for tourists but if you can't make it to New Orleans you can still send some "local love + fun finds" by ordering online, the place where it all began. Perhaps someone on your holiday list could use a smile or has fond memories of the Big Easy.

King Cake Bolt Balm

Ahhh, the only cute alligator is a toy alligator (🐊 see far above👆), but LOOK he's crawling away and headed for the flamingo🦩who should not stand tall and be eaten. Run!! ... run away!!!⚜️

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A Better Aperol Spritz, The Drink Of The Summer

Photo: New York Times

Everywhere there is outside dining in Manhattan I see this sunset-colored orange drink. Yesterday as I passed the Mark Hotel's fancy outside linen tables I pulled the waiter aside to ask, "What's everybody drinking?" His answer: Aperol Spritz!" 

He asked if I'd like to have one. "Thanks," said I, "I never sit and drink alone, not even at home. I'll return with a friend." The gracious man understood. 

Meanwhile out of intellectual curiosity (isn't it why you're interested too?😋), I had to google the cocktail. According to the New York Times, it's become the drink of the summer, as well as, an instagram hit after Campari, the maker of Aperol, launched a successful marketing campaign. Yet according to the publication, Aperol is too sweet, not a bitter enough aperitif (a before dinner beverage to stimulate appetite) and therefore, not the ingredient to use for the best version of this popular Italian spritzer. Instead use any of the following superior bitters ...

Photo: New York Times - click to go there or enlarge

Another necessity is to use good champagne or sparkling wine. Never mix cocktails with inferior ingredients that taste less than great if you were to consume them straight. Advise I hear often even in cooking!

For this in favor Italian Spritz you can use a delicious Prosecco. I've never tried the NYT's high brow quality sparkling wine suggestion - pétillant naturel. But hey, if you have it at home or wish to hop to the wine store, opt for it!

This is an ultra easy cocktail to make at home. For the most delicious spritz I've consulted several sources to learn you always use a 3:2:1 ratio of: 3 parts dry, tasty Champagne or sparkling wine: 2 parts aperitif (bitters): and 1 part carbonated (soda) water. 

So let's turn this ratio into a refreshing recipe, shall we? - per serving: 

Best Italian Aperol Spitz

Ingredients:

3 ounces brut Champagne or dry sparkling wine

2 ounces aperitif (go with bitter, not sweet)

1 ounce club soda or plain sparkling water

Directions: 

1) Start with ice cold ingredients and have ice on the side. Heck, ice the glass before you start too!

2) Pour the ingredients in the order and ounces into a glass (or pitcher). Give it a stir and pour over ice in a glass.

You can garnish with an orange slice (or olive) if you wish.

So readers, here's your chance to sip a better Aperol Spitz, the drink of the summer, by following this simple recipe, as well as, saving the $30 bucks charged by the Mark Hotel. You're welcome! I love you too!!😍

Thank you, New York Times for the nitty-gritty tips (article linked)!

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The Kentucky Derby 2020

Photo: AP

The one and only time I attended the Kentucky Derby was when I was 16 years old. My high school friend, also a Debbie, had an adventurous mom who was brave enough to take 4 teenagers to Churchhill Downs with 1000s of other people. We had fun, and our chaperon did too. Hours before the race we watched a young man climb up a tall metal light pole and take off all his clothes, tossing them to the ground and then watched the police wait for him to climb down to take him away. Poor naked lad, he missed the race! All in all a mellow crowd, the excitement saved for the race itself. Near the start of the race, my namesake and I separated from our group of 5 to find a spot pressed against the fence in the infield to watch the horses run by, and we succeeded, as the spot we randomly selected turned out to be the starting gate that becomes the finish line! The rest of our party decided to watch the race on big television screens set up under a roof area. This was a time before cell phones, yet we knew exactly where to find each other after the race ... the cashiers' widows to cash in our winning tickets!💰💸🤑

Every year I long to go back to the Kentucky Derby but must watch it on television. This year I'm not alone. Nobody gets to go to the Derby, and we will all have to watch the 2-minute race at home.

So to celebrate the 146th running of the historic race, I'm going to hook you up with 2 traditional Derby cheese dips to eat in the comfort of your living room: 1st up is Benedictine Cheese dip. You can leave it as cheese dip. It is also popular to make Benedictine Tea sandwiches:

Benedictine Cheese Dip

Ingredients:

Bluegrass Bites here

1-8 oz package cream cheese, softened
1 peeled, seeded, drained, and finely chopped cucumber
1/2 cup minced onion (or green onions)
1/4 cup finely chopped dill
1 tablespoon low-fat mayonnaise (regular is fine, but do not substitute flavorless non-fat mayonnaise ... never buy it!)
1/2 teaspoon salt (or to taste)
A shake (or to taste) of hot sauce (I use Louisana hot sauce, but Tobasco is used too, or to tone down the heat, you can use black pepper to taste ... but why would you?)
Optional: a couple drops of green food coloring

Fresh slices of bread if you make sandwiches, or vegetable sticks and crackers for a dip.

Directions:

Teatime magazine here.

Chop everything as finely as possible and using a potato masher, mix it up in a bowl. (Yes, you can use a food processor if you wish.) 

This simple cheese dip makes delicious sandwiches, but I do not know why as you would not think so!

For the 2nd authentic Derby cheese dip: Kentucky Beer Cheese, I must turn you over to Chef John. His video is so much fun to watch, it is not to be missed. Sooo tasty too!

Below are links to some of the other traditional Kentucky Derby eats I prepare (at times someone brings) whenever I invite friends over to watch the race ... normally held on the 1st Saturday in May. This year our COVID pandemic postponed the Derby, which will run on Saturday, September 5th without any spectators at Churchhill Downs. The loading of the horses into the starting gates happens at 6PM. The race begins around 6:30PM. Check local listings for all the Derby coverage if you wish to see features about the horses, jockeys and owners.🌹

So this year like no other, we are all equal and in it together watching from the comfort of a couch!🙂


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Emeril's Virgin Or Bloody Mary

Photo: Liquor.com

Last winter I bought 4 large (48 ounce) cans of Sacramento Tomato juice with the intention of making tomato soup over the cold months. But the hookah smoker's fire knocked out the gas in our apartment building (for 5 months), so making soup didn't happen.

Now that I'm back home cooking again soup season is over. What to do with all the tomato juice?

Oh I know, make Emeril's Bloody Marys! Spring is brunch season, so what a refreshing way to drink tomato juice which is rich in vitamins A and C.

A Virgin Mary is a Bloody Mary without alcohol, so free free to enjoy the cocktail your way. No need to buy a mix. Perhaps Emeril's makes the best fresh mix in the country. Below is their recipe, which I have reduced to 4 servings.

Emeril's Bloody Mary Mix

Ingredients:

2 cups tomato juice

2 tablespoons lemon juice

2 tablespoons lime juice

2 teaspoons prepared horseradish

2 teaspoons Worcestershire sauce 

1/2 teaspoon of dried garlic powder (or mince fresh garlic)

1/2 teaspoon of hot sauce (Frank's, Louisiana or Tabasco), or to taste

1/2 teaspoon of dried celery powder

salt and fresh ground pepper to taste

Optional (aside for the original recipe): a sprinkle of dill if you have it - it's good too!

Vodka - 1 ounce per glass for a Bloody Mary

Directions:

1) Toss the ingredients one by one into a blender and mix until smooth.

2) Chill for at least 2 hours. Make it the night before to have ready for the next day's brunch and all the spices will marinade to perfection. 

Poor into 4 glasses over ice and add an ounce of vodka to each glass. Enough for 2 people because who are we kidding ... you're going to use a pitcher and pour Bloody Marys into tall glasses, aren't you?

I want to thank Emeril's New Orlean's restaurant for sharing their famous Bloody Mary Mix with the world. None better!

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Kentucky Derby Favorites: Hot Brown And Chocolate Pecan Pie

Thousands of Louisvillians watch the Kentucky Derby at home like everyone else in the world. If you desire some Derby local color, here are two dishes to make this Saturday before or after the race, but never, ever during the most exciting 2 minutes in sports. Post time is at 6:30 pm EST, so plan accordingly.

The Hot Brown at The Brown Hotel, Louisville, Kentucky

First up is a Hot Brown, an open faced sandwich consisting of turkey, crispy bacon and sliced tomatoes covered in scrumptious Mornay sauce. The legendary sandwich was created by Chef Fred Schmidt in 1926 at Louisville's elegant Brown Hotel. Click here for the original recipe.

Follow up your Hot Brown with a slice of Derby Inspired pie. The real Derby pie, made of pecans, semi sweet chocolate chips and a touch of bourbon (OK, maybe more than a touch) was created by George Kern in 1950 at the Melrose Inn in Prospect, Kentucky, a suburb of Louisville. Because it is copyrighted and the Kern family hasn't made it available to the public, we need to call this dessert anything but Derby pie.

Homemade Kentucky Chocolate Pecan Pie🐴

Ingredients

Photo: Markmark28

An unbaked 9 inch pie crust
1 cup dark (or semi sweet) chocolate chips
1 cup sugar
1/2 cup (one stick) softened butter
4 large eggs
1 ounce good Kentucky bourbon
1/3 cup maple syrup
2/3 cup light corn syrup {how to make your own: For one cup substitute 1 1/4 cups granulated sugar dissolved in 1/4 cup hot water. You will only use 2/3 of it.}
1 1/2 cups pecans (*walnuts are often substituted*)

Directions:

1) Sprinkle the chocolate chips on the bottom of the unbaked pie crust.

2) Whisk together the sugar and butter. Add the eggs, bourbon, maple syrup and corn syrup. Stir in the pecans.

3) Pour into the unbaked pie crust and pop into a preheated 350 degree F oven.

4) Bake for 45 to 50 minutes or until the center is set. Allow to cool before slicing.

If you host a Kentucky Derby party here are favorite Derby appetizers to serve: Benedictine spread and Pimento Cheese spread. It is not a day you will save on calories, however, the food is shared.

Undoubtedly, they are luscious!  You're welcome! Enjoy the Kentucky Derby!!🌹


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Since 1875: The Kentucky Derby (with other Derby recipes)
Louisville After The Kentucky Derby
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Lousiville After The Kentucky Derby

Photo: horseracingnation.com

After watching the Kentucky Derby, a tourist must visit downtown Louisville for a friendly urban vibe. Main Street is lined with vintage, renovated buildings that have been turned into museums, restaurants, a bourbon distillery (offering free tastings!) and small shops.

Photo: Urban Explorer (The photo credit link no longer works. Since it became a broken link, I removed it.)

From Main Street head on over to East Market Street (which realtors have renamed NuLu) to explore the coffee houses, bars (with delicious food!), as well as, the clothing, craft, furniture, antique and 2nd hand shops populating the block.

Garage Bar: Photo on Yelp by Craig C.

Louisvillians are serious about their food, drinks and hospitality among other things. A down-to-earth city with plenty to see and do.

Photo: SkyBluePrint

During Derby Week festivities begin with fireworks (known as Thunder Over Louisville), the Pegaus Parade, the Belle of Louisville boat race and hot air balloon races. Moreover, activities need not conclude with The Kentucky Derby. So if making the trip to see the race, be sure to build in a day or two to linger in town. You'll have a grand ole time with the locals! Oh yeah, put it on your bucket list.🌹

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Since 1875: The Kentucky Derby  
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