People!  YOU PEOPLE!!!  I am still basking in the warmth of all your love, and kindness, and support, after I threw open my kimono the other day to reveal the rather inconvenient truth about the state of play inside my brain at the moment.  You are wonderful, wonderful friends.  I feel I can call you friends because you did what real friends do – you cheered, and sent hugs, and had love winging its way to Seattle by whatever means you could.  I can’t really find the words to explain how much I appreciate your beautiful thoughtfulness.  I think we all deserve a big glass of Chocolate Milk.

Chocolate Milk  |  Carrie Brown

While the purpose of my last post was to shed some light and understanding that may help and encourage someone else, the outpouring of support that you sent my way was so very appreciated.  Writing that post was scary – that you just loved me anyway made it so much less so.  You people are the BEST.

I want to say that this post is for all your children, but I’d be fibbin’ if I said that.  It’s for everyone.  Little people, big people, any people who love chocolate milk.  I do.  I mean I *really* love chocolate milk.

When I was living in Perth, Australia, and my brother came out to visit for a month in the middle of summer, we virtually lived on chocolate milk, because neither of us had the energy or the appetite to eat real food – it was so darn hot.  You know when it’s so hot that even the flies don’t come out?  Yeah.  THAT hot.  Every single day we each drank at least a liter of chocolate milk.  Maybe that’s why I now correlate hot weather with chocolate milk.  Maybe that’s why I am chugging down a huge glass of chocolate milk RIGHT NOW.  Maybe that’s why I feel compelled to share how I make my KETO choc milk today in particular.  It’s 85° in Seattle today, and baby, in Seattle, that’s stinkin’ hot.

Don’t let me fool you into thinking that I am only drinking chocolate milk because it’s hot.  No siree.  I drink it all the time.  Of course, I don’t drink any old chocolate milk.  I only drink my own KETO version that I have lovingly made from scratch in the Life in the Sane Lane HQ kitchen.  And I think you should now how I make it so that you can make it too.

All store-bought chocolate milk is disastrous.  Not only does it taste nasty, but most of it is a chemical <bleep> storm, and all of it is loaded with sugar.  LOADED.

Chocolate Milk  |  Carrie Brown

So here’s my KETO version.  There’s a trick to making it, because that cocoa powder that we love so much can be a tad tricky when you try to mix it into anything cold.  I’ve given you the recipe for a big ol’ glass, and then I’ve given you the recipe for making a huge batch of chocolate syrup that you can keep in the ‘fridge and just whip out to make instant chocolate milk, because who wants to boil water when it’s 85°?

I should warn you – once you drink this KETO chocolate milk will you never want to drink regular chocolate milk again.  Well, I hope you don’t want to anyway, but once you’ve tried this you definitely won’t.

Got KETO Chocolate Milk?  Raw cocoa powder is like one of the healthiest foods on planet earth.

Chocolate Milk  |  Carrie Brown




Want delicious uber-healthy recipes? Check out my Cookbooks!
  • allisol - Yes! This! I have made this before, I have a batch in my fridge right now. I make it a lot and just have it stored in there for when the cravings hit. I put a dash of cinnamon in mine for a different flavor. I find the real cocoa really helps ward off the sweet cravings, and I make it as bitter as possible (very little sweetener, although I use stevia) because the more bitter it is the stronger the chocolate hit.

    When I have cravings so bad I’m ready to eat the dog, I have this chocolate milk with a spoonful of peanut butter. Mmmmm, that’s just heavenly and usually hits the spot so I can move on to another fixation other than sugar.ReplyCancel

  • Sigi - Carrie, how long can you safely keep a batch of chocolate syrup in the fridge (in the event that you might not have chocolate milk on a terribly frequent basis)?

    Hey, I never knew you lived in Perth! When, and for how long? Did you ever come over to Melbourne?ReplyCancel

  • carrie - Sigi – xylitol is very mold-resistant, so you should be able to keep it in the ‘fridge in an air-tight container for 4 weeks without a problem if you want to make a batch.

    I lived in Perth for a year, working as a Pastry Chef :-) I did go to Melbourne for a few days when I toured Oz on the Greyhound bus for 2 months!! :-) It was fantastic!!!ReplyCancel

  • carrie - Allisol – great idea on the cinnamon!! Love the PB and chocolate milk strategy :-)ReplyCancel

  • Rebecca (rsjo) - Carrie did you make this taste like Masters or Brownes? :P

    I’m a Perth girl and its been 10 years since I lived there for any length of time! Missing chocolate milk is just a normal part of life coz noone makes it like Perth does :)

    Did you spend much time at Gino’s or Sandrino’s in Fremantle? I’d love to SANEify their menus lol – though the chocolate ugly cake is probably an impossibilityReplyCancel

  • carrie - You know, Rebecca – I really don’t remember now, I think we just drank whatever we could find in the moment. I must agree though – Perth has fantastic regular chocolate milk.
    Did Not spend much time in Fremantle, although I wish I had, and I really don’t know why I didn’t!ReplyCancel

  • Janknitz - Milk–especially chocolate milk–is magical. It can cool me off when I’m hot better than the iciest drink. I don’t know what it is about milk. Now I’ll have to see if it works with coconut milk and almond milk just as well.ReplyCancel

  • kate - i come from Perth as well just spent the weekend in Merredin on the 3 hour drive up and 3 hour drive back and at night before I went to sleep I listened to the ‘smarter science of slim’ podcasts which I discovered while looking for interviews with Dr William Davis on I-tunes, what a revelation I have 88 pounds to lose and this hopefully will set me on the right path because I have tried everything else
    you recipes look easy and delicious thankyou

  • kate - OMG just tried this and it is better then the commercial choc milk not as sickly sweet I used hi-lo milk ( Australian) which is neither full fat or skim and it has less carbs than either.
    thank you CarrieReplyCancel

    • carrie - I love SANE Chocolate Milk, Kate! Had a huge glass this morning :-)ReplyCancel

  • #Recipe for #Healthy #ChocolateMilk (#LowSugar #HighProtein #HealthyFats) - […] This recipe is absolutely, positively 100% inspired by the fabulous Carrie Brown over at Marmalade and Mileposts. […]ReplyCancel

  • Cheryl - Can I make this using my Valrhona cocoa powder? It’s dutched but unsweetened. I was using so much cocoa in green smoothies that I invested in 3kgs of Valrhona. I love it!ReplyCancel

    • carrie - Cheryl – yes on Valrhona!! It is what I use. JB and I don’t share the same thoughts on ditched vs. undutched :-) I am Valrhona all the way!ReplyCancel

  • Cheryl - Thanks Carrie! Big jar of chocolate syrup now cooling on the counter. It smells divine!ReplyCancel

  • Cheryl - A tablespoon in a cup of coffee was pretty good too!ReplyCancel

  • Wendy - Hi Carrie, I am new to this SANE stuff, but think it sounds awesome. I have 2 children with type 1 diabetes and was wondering if xylitol typically affects blood sugar. They must count grams of carbs for insulin pumps so I was just wondering if you knew what kind of total carbohydrates it has if any. Thanks!ReplyCancel

    • carrie - Hi Wendy – of course you should always get your Doctors advice, but everything I have read anywhere about xylitol indicates that it is safe for diabetics as it has a negligible glycemic load. Here is what Wikipedia says: I would encourage you to check out some other sources until you are completely satisfied. Hope that helps!ReplyCancel

  • Patty - Hi Carrie! This chocolate milk sounds wonderful! I love just plain ol’ chocolate milk, but it has so much sugar! Anyway, could you give me suggestions on where to find non-dutch process cocoa? All I can find at the supermarket is dutch process. Also, I can’t find xylitol at the supermarket either; we regularly use stevia, but I’d like to give the xylitol a try.ReplyCancel

  • Patty - And while I’m thinking about it, I’m also looking for guar gum… suggestions? Thanks so much!!!ReplyCancel

  • Patty - Yes, Carrie! Very helpful!ReplyCancel

  • Kiz - Carrie:

    We are huge hot cocoa fans. how does this do warmed up?ReplyCancel

    • carrie - Kiz – it would taste great but wouldn’t be as thick as I like it. It may work for you. I am working on a hot chocolate recipe.ReplyCancel

  • Meghan - I just tried this and was … Transported. It’s so exactly what I always hope chocolate milk will be. Between the sugar and the disappointment, I hadn’t even tried any for years.

    And yesterday I tried the chocolate Greek yogurt, which I had already done, more or less, except for the salt. The salt is GENIUS. I like tangy yogurt very much and I eat it often without additions of any kind… But when I want to call it dessert, I do wish it wouldn’t keep waving its little cultures and squealing, “Hey, HEY! I’m yogurt! I’m still yogurt! The same yogurt you’ve been eating until the very sight of it makes you resentful! YO! GURT!”

    I’ve only been SANE about three weeks, and this week is the week my angry little visitor comes a’visiting… And I was THIS CLOSE to losing my shi–er–my composure. It’s the first time SANEity has really been difficult. The chocolate milk made me feel truly, measurably better and [lowercase] saner. Thank you. What you do is important. Also tasty.ReplyCancel

    • carrie - Meghan – it’s the little things, right? Except, of course, Chocolate Milk is actually a HUGE thing. And salt? Salt is magical. Tangy? Salt. Bitter? Salt. Bland? Salt. Slugs? Salt.ReplyCancel

I just ate an entire tube of Sour Cream and Onion Pringles.  UGH.  I hope that won’t make you think any less of me.  I know I am supposed to be the poster child for leaving the dark side and leading you all into the *SANE culinary light, but I can explain – I think.

I blame the meds.  Hey, hold on a minute!!  Meds?  I thought you were the epitome of health and wellness, Carrie Brown??  What do you mean, “meds”?

Let me assure you that my current condition is nothing whatsoever to do with food.  It has everything to do with extreme stress (none of which was at all related to anything *SANE – in fact, Bailor has been a peach through this whole crazy time), which lead to insomnia, which lead to even more stress – and the two together basically made me go mad.  OK, I’m not mad, but it sure felt like it at the time – and a few people around me would have been forgiven for thinking I’d lost it.  Like my Therapist and my neighborhood cop who came to rescue me.

Back in March, I was diagnosed with Bipolar II Disorder (I like to call it diabetes of the brain) after I tried to – how do I say this without being dramatic? – do away with myself, permanently.  In reality, my brain just got a little out of whack chemically – sleep deprivation and extreme stress will do that to ya – and now we’re working on getting those chemicals back in balance.  Once we have achieved that I should be able to stop the meds and ditch the Bipolar II Disorder label. I realize that you’re probably sitting there looking at these words sprawled across the screen thinking, “Are you kidding me right now??! We never knew, we never realized, you just kept on posting pictures, and being funny, and creating recipes, and posting posts, and recording hilarious podcasts…like everything was fabulously peachy in your world.”

Yep.  All I can say is – it has been one hell of a struggle. I still showed up at my 60 – 70 hour-a-week day job and kicked a**, and no one had any clue what I was dealing with – I even planned my demise at the start of my 3-day weekend so I would cause the least inconvenience to people at work.  Our bodies are amazing things when the chips are really, truly down and we need to perform.  In all honesty, I don’t know how I did it, either.

Before that {almost} fateful Thursday when Sergeant Todd heroically threw himself under my automatic garage door to stop me locking him out and giving myself the opportunity to do something terrible, my brain had been doing this, relentlessly, for a considerable time.  My brain has stopped that now, but there’s been some interesting repercussions to the meds I am on, which is really the whole point of this post.

Creatively my brain went nuts.  Hence the 8 flavors of SANE Ice Cream in one weekend where I had failed to nail SANE Ice Cream despite months of effort beforehand.

I have bright-shiny-object syndrome.  Ooooh!  Let’s cook something with brussels sprouts!  Sprouts are the most delicious green color!  I know, while the sprouts are steaming, let’s write about green tea!  I’ve never tried xylitol in green tea!  Let’s see what happens when I make xylitol melt!  Ooooh!  That was fun!  Oh the sun is out!  I think I’ll just go plant some herbs!  I love playing in the dirt.  Laundry!  Let’s do laundry!  I love my new dishwasher.  I know!!!!  Let’s build a kitchen!  In one weekend!  All on my own!   Gosh – let’s write a post on how being single can be wildly fulfilling!   Daisy – stop slapping Penelope!  Gosh, that’s a pretty vacuum cleaner!  I wonder how fast I can vacuum the den?  Let’s go to Trader Joe’s, spend $200 on glorious fresh food and then cook 58 new recipes in two days!  I love how I can look out onto my back yard when I am cooking now.  The lawn needs mowing!  I love mowing!  It’s warm out here.  Let’s eat ice cream!  I think I need an edger.  Let’s go to Home Depot!  Oooooh!  That’s the most beautiful rose-tree I’ve ever seen!  The scent of roses is like crack to me!  Let’s write a post on addiction!  Dougal – leave Zebedee’s ears alone!  I’m out of cotton buds!  Let’s go to Fred Meyers! This has been both highly entertaining and very annoying.  Typically I am focused and deliberate and very orderly.  I am learning to go with the flow more, and to be ok with that.  I am also learning techniques to keep me stay on track with critical things that have to get done in a certain timeframe – not something I have ever struggled with before.  I am embracing my new scatteredness while at the same time making sure I still get things finished.

Sitting down to write for longer than 4 minutes at a time has been an interesting endeavor, to say the least.  When you spend a large portion of your time writing blog posts and recipes, this can prove more than a little trying.

Being randomized externally sends me into somewhat of a tailspin.  Which is kinda ironic given my bright-shiny-object syndrome and my current attention span of 4 minutes.  I am acutely aware of external stressors now, and am working hard at reducing the major ones – hence my new day job :-D  If people get on me, and keep getting on me, and won’t stop getting on me, I may get a little snappy.  PS. Ice cream recipes?  I am doing the best that I can right now!!

My lips are so dry I have gotten through more lip balm in the last 2 months than the rest of my life put together.  A friend of mine has even started calling me Lipbalm.  I prefer his usual nickname for me: Orange Peanut.  I have lip balm on both my desks, in every kitchen cupboard, in my purse, my laptop bag, by my bed, in both bathrooms, and in the car.  The thought of being without lip balm is enough to spark a panic attack.  When I changed jobs the other week, I could not work in my new office until I had unpacked the lipbalm.  You know what happens when you burn your finger and the skin goes all smooth and tight?  It’s exactly like that only on my lips.  I wish I were joking.  Plus, I am still trying to work out how my body can be so discriminatory as to only let the meds affect the skin on my lips.

Can you say WEIGHT GAIN??!  Can you even imagine how I am dealing with this?  Until I get to stop taking the meds – it just is what it is.  It sucks, but I am alive.  Priorities, lovely people!

Carb cravings.   Seriously.  You know how I’ve always said that a day or two after I started eating SANE all my cravings disappeared?  I wasn’t lying.  Then in April I started taking this anti-psychotic medication for my Bipolar II Disorder.  O.M.G.  I feel like I am in the middle of a full-blown addiction here.  Which is exactly where this whole post started out – Pringles.  Bread.  Pringles.  Raisin Bread.  Pringles.  Bread.  Bread.  Bread.  Pringles.  The entire tube.  The whole loaf.  The whole loaf!  It’s not all the time, it’s like twice a week I become completely consumed with cravings – to the point where I have to leave the house in order to get my fix because my brain refuses to think about anything else.  I was reading online a few days ago about how researchers have now shown that sugar and starchy carbs trigger the addictive region of our brains.  I am living that right now, and I am here to tell you that it is very real.  UGH.  Don’t believe me?  Listen to this. This experience has caused a lot of deep thought – in 4 minute bursts – about the chemicals in our brains that control us, and all the processes in our bodies.  Sometimes they can cause us to think and do things we don’t understand or buy into.  I would hazard a guess that most of the time we just blame ourselves and beat ourselves up, when in reality we may well be powerless against whatever funky imbalance our brain has us locked into.  My short attention span is nothing to do with me – this behavior only started when I started these meds.  My dry lips are not a lack of self-care.  My cravings are real and uncontrollable, and I did not have them before I took these meds.  My weight gain is something that I am still working out how to control while these meds are merrily working against me.

NONE OF THESE NEW BEHAVIORS ARE MY FAULT.  AND NONE OF THIS IS IN MY CONTROL – other than I choose to take the meds. And while we ALWAYS have a choice – choosing not to take the meds at this point in time would likely have me in a coffin before the week is out. So I take the meds. What the meds do to my brain I just need to learn to live with, and manage, until I get to not take them. So I want you to know that it really may not be you that is the problem if you are struggling with fat loss.  There’s a bazillion things going on in our bodies that we aren’t even aware of – most of them good – but some of them not so much.  Maybe you have a variation of Bipolar Disorder that you are living with – either unmedicated, where your brain is sabotaging all of you daily, or medicated, where the meds are sabotaging bits of you daily.  Maybe you have another mental health issue going on – over which you have little or no control.  Maybe your medication – for whatever reason you take it – is disrupting your system in one way, while also fixing the initial problem.

I am NOT saying that you now get to blame any bad behavior on your brain, and not be accountable. I am saying be clear about what you ARE responsible for and what you aren’t. Understand what IS in your control and what isn’t, and then manage accordingly.  If you are in a situation where there are some things you can’t control right now, give yourself a break.  Do the best you can, and respect your limitations.  Most of all, be kind to yourself.

Without being overly gushy, I want you all to know that it’s YOU that has kept me going through this – and you didn’t even know it.  Being single, I’ve been fighting the good fight alone – save my therapist and a couple of girlfriends who were aware.  You all gave me a reason – a whole world full of reasons – to keep on keepin’ on.  Just by being there. Your comments on this website, your emails, your tweets, your posts and comments on Facebook. You never know when you might be touching a life in a truly profound way, with the smallest of gestures.





Want delicious uber-healthy recipes? Check out my Cookbooks!
  • Gordon - Hi Carrie. Thank you for having the courage and strength o open up and be you. I so respect you for doing that. To know the real person by our self disclosure, without being gratuitous or self indulgent, helps us to realise that none of us are perfect especially in this age of celebrity worship and fantasy worlds we make around us. You are an amazing person Carrie, I know you will be made whole and get through this. Sometimes being overweight is the lesser of our problems and we need to deal with the real cause. Stick close to your good friends, trust them with your feelings, and keep on being Carrie! XReplyCancel

  • MargieAnne - Sorry you have to take those meds but don’t let the side effects cause you to stop. You are a very special person and I love your writing, artistic talent and the way you manage the podcasts with Jonathon Bailor.

    Time to worry about weight gain when your brain sorts itself out. It’s a pain to deal with but you can do it when the time is right.

    Just know that all of us here are cheering for you.


  • Sigi - Wow. Amazing piece, Carrie – thank YOU for sharing.

    And this bit:

    “I am saying be clear about what you ARE responsible for and what you aren’t. Understand what IS in your control and what isn’t, and then manage accordingly. If you are in a situation where there are some things you can’t control right now, give yourself a break. Do the best you can, and respect your limitations. Most of all, be kind to yourself.”


    Sending you many hugs and warm wishes to see you through this challenging time. xoReplyCancel

  • Nancy - Dear Carrie, You do so much for so many. Thank you. I hope this trying time gets easier for you sooner rather than later. Your honesty and candor in sharing your story helps me in my efforts to confront my devils/cravings. While you were eating the Pringles I was eating the Kettle chips. By the handful. In a hurry because I didn’t want to be “caught”. Anyway, bipolar or not, we all have our struggles. Again, thank you so much for sharing. You are so important to so many of us.ReplyCancel

  • Barbra - Thank you for being strong enough and brave enough to share your struggles with us Carrie. Even amidst all you are facing, your lovely, generous spirit shines through. Sending you warm wishes.ReplyCancel

  • Diana Steele - Dear Carrie, Your post brought tears to my eyes. Keep taking your meds! Your story and your recipes continue to inspire me in my own journey, on the good days and the bad. Your life is a gift! To me, to everyone listening to your podcasts, to everyone eating your recipes (hot and nutty cereal and seed porridge are absolute staples in my kitchen now), and to your friends and cats too. You know you will be able to regain power over your cravings when you are healthy again and your body will find the right set point again. Be kind to yourself. Thank you for sharing, and my very best wishes to you.
    Diana (one of Dawn’s Downsizers)ReplyCancel

  • Mary - Keep pushing through this, Carrie. We all have a journey we are on and yours happened to include bipolar.

    You are right — there are a bazillion things going on in our bodies and in our environments that are often beyond our control. Meanwhile, be gentle with yourself as you seek answers and try to determine what will work best for you.



  • Ellen - Carrie, I so admire your strength! You are one tough cookie, and I KNOW you’ve got this! Thanks for being yourself – honest and sincere and for sharing your struggle in such an open way. Even in self-disclosure, you are articulate and brilliant. Thanks for caring so for us all – and for letting us know that even during incredible struggles we should be kind to ourselves. Hoping you’re being kind to you, too! I’m glad you have close friends who can help you along the way. XOXOXOReplyCancel

  • Amy - Just a quick note to thank you for your honesty and sincerity, and for getting help when you needed it…. can’t imagine a world without Carrie Brown. I wouldn’t judge body changes in a cancer patient, and I don’t judge body changes in someone treated for Bipolar II— and I hope no one around you does, either! It’s thought of as a “mental health” disorder, but we know that the brain is connected to everything else, so having an imbalance affects everything. I know you’ll get this all sorted out, but give yourself lots of time and kindness, and you will get through it! Many internet hugs and TONS of support from here!ReplyCancel

  • Allisol - Wow. You’re a good woman, Carrie Brown. What kind of person goes through this and then turns it into a lesson to share with OTHERS? You are some kind of amazing, let me tell you. Most people would not be able to share that kind of personal information but we are all better off because you had the guts to tell the world. THANK YOU. Keep on keepin’ on. It’s no big deal about the weight, or even the pringles. Just take care of that mind first. Oh, and lip balm with coconut oil is the BOMB. It’s the best, I’ve found. This is a post that I will read and re read, for there are so many “aha” moments in there. Sending much sunny love, XXOOReplyCancel

  • Gary J Moss - Carrie, please check in with me. As you know, I have been taking mess for similar or just plain depressiveness (who really knows?) for over twenty-five years, so I speak with some experience, although the meds (and each med) affect us all differently. In brief, you may have to find a med that is better suited to you — without any apparent side effects (I have). And then make up your mind that if you are compelled to “go off,” you will always try to do it with quality (not chips, but something less junky, even partially wholesome, say, like a meatball sub). Please get in touch if I can help be supportive in any way.ReplyCancel

  • Marlys - Carrie, I love what you said at the end of this post. Thank you for being so brilliant with your recipes and also so open and real about the tough parts of this journey. As I ate my latest batch of Egg Foo Yums (what I call them) for breakfast I feel better even after having some crazy boursin stuffed mushrooms in puff pastry over the weekend. It’s just wrong how good puff pastry tastes, wrapped around a cheese stuffed mushroom. You rock Carrie. Keep up the good fight. We would all be so inSANE without you. :)ReplyCancel

  • Sheena - Thank you for sharing your journey and the twists and turns it has taken recently. I have just recently started reading your posts, and this one touched a nerve. I have been on stress leave for a year, and trying to find my way back to my true self. Thank you for the encouragement, and blessings to you on your journey.ReplyCancel

  • Kathy Pearce - Thank you, Carrie, for just being you…and for your honest,candid,and perfectly imperfect life! Love you dear friend!! <3ReplyCancel

  • Monica - Thank you for this post. I, too, am struggling with my brain chemistry. It’s comforting to know that there are smart, funny people out there who also have this….thing. Please keep writing about your journey!ReplyCancel

  • Deidre Edwards - Near and far, we keep each other going! Sharing your personal battles will certainly touch the chords of other sufferers’ hearts and also open the eyes of those who aren’t (currently suffering, but may any day). You speak like a prophet; revisit your wisdom often in dark times. The broader message applies to all of us at all times. Bless you, our friend!ReplyCancel

  • Katie - Carrie I feel so much for what you are going through. My Dad suffers from bipolar and we have had our fair share of ups and downs. It’s a tough diagnosis and the only thing I know for sure in terms of keeping sane and healthy is the strength within and the support of your family and friends. Thankfully it sounds like you have both. Your recipes are amazing and you bring such a lightness to the smarter science of slim, it wouldn’t be the same without you so keep up the good work.ReplyCancel

  • Gordon - Carrie…….you are loved beyond measure!ReplyCancel

  • Lorna Broad - Carrie…sometimes you just need the pringles… you are still very much our heroine!

    I am touched that you have shared this with us and all of us offer you much love and support. Please slow down and take good care of yourself.

    I suffered with anxiety for a year and was prescribed xanax, took it for a while but kind of scary and managed to find a fantastic homeopathic remedy. Good job really as the thoughs and ideas going through my head at 100 mph made me feel like I was going crazy…

    We are all here for you xxReplyCancel

  • Sylvia - Hi Carrie
    My heart goes out to you for all you have gone/are going through. No job is worth your health being affected by stress. Please be kind to yourself and take time to smell the roses and make sure you lean on your friends and accept any help they may offer. That’s what friends are for.
    I hope you feel better soon and that you will be able to toss all the meds and get back to living your life as you want to.
    You are such an inspiration for sharing your story. Thank you!
    Sending lots of hugs your way from downunder!
    Sylvia ((()))ReplyCancel

  • Simone - your lovely posts often make my day and I love listening to you on your podcasts with JB. Whilst I don’t have bi-polar I have periodic depression with anxiety thrown in and have been working my way through the loss of a pregnancy all the while putting on my ‘happy face’ and not letting the other woman at work who found out she was pregnant at the same time of how upset I am all the time at the tangible evidence of what was not to be for me. I’m writing about what’s been going on for me to empathise with you, and acknowledge how stressed, tired and wired you must have felt. I totally get it and think it is wonderful that you can speak out and share what is really going on for you. If I weren’t halfway across the world in Australia I’d come and give you a hug and say keep being strong and vulnerable, you are a lovely person and it will get better. The world needs more people like you in the world (not less!)xxxReplyCancel

  • Simone - Oh and I didn’t put in that mine has been ice-cream, bucket loads of it, but at least I didn’t reach for the bottle!ReplyCancel

  • Claire - Thank you Carrie, for such a fantastic, brave post. I’ve suffered with depression my whole life, and been on medication for the best part of 15 years. I function, that is to say, like you, I appear ‘normal’ on the outside – whatever ‘normal’ is!! But some days my brain tries to sabotage what I have, and I have to take action. It’s not easy, but as you said so well, the other option is to not be here – permanently. I spent years beating myself up for not being able to lose weight, but now, I just focus on eating healthy and enjoying your amazing recipes. Some days I still beat myself up, but that doesn’t happen so often any more. So thank you for your post, talking about mental illness isn’t easy.
    Big hug xReplyCancel

  • Jenna BROWN LaRose - I have known Carrie for the past 22 yrs. She was as awesome then as she is now. I have never seen someone ride the storms of life as gracefully as I’ve seen her do. She is a strong and selfless woman, always considering others needs before her own. I am so proud of her, but mostly I’m proud to call her sister.ReplyCancel

  • danielle - Carrie – thank you for your honesty and vulnerability. You are truly amazing….we all knew that before…and we were all reminded again! Keep on keeping on….pressing on to what lies ahead….great blessings as you are very present in your life and your journey. much love!ReplyCancel

  • Ladyp1234 - You’re amazing Carrie. I’m echoing someone above when I say that not only are you coping with trauma, but you are using it to help all of us too. I’m really sorry that you are having to deal with this, life certainly throws some tough things at us. It’s so good to be reminded that sometimes we have to go with the flow until we are able to regain control because I feel kind of guilty every time I reason with myself over that – if others haven’t experienced it they find it hard to understand. So keep reading your own posts and make sure you aren’t beating yourself up.
    Thank you. XxReplyCancel

  • Liz - My heart goes out to you Carrie! Hang on in there- although I hate people spouting just believe ‘this too will pass’- I know it doesn’t help the hell you feel now but as you can see you are loved. Check out ‘Sane New world’ by Ruby Wax I highly recommendReplyCancel

  • Ann - Carrie! I hope you know how much we love you! I am sorry you are having to deal with all of this mess. Depression genes run rampant on both sides of my family and so I can empathize. Although I’m not familiar with bipolar stuff myself, I know how much the chemical imbalances in my brain can run my life. I hope that sharing your plight is therapeutic as I am sure you will get tons of support from your fans :) Just to let you know, I am not on meds currently (I have been off and on and know how awful and yet sometimes essential they are), but I still struggle with carb cravings- a lot- in spite of eating sane. I just loooooove sugar (but not how it makes me feel) and I have been known to eat most of my husbands ice cream sometimes- yuk. However, I’d say that carb cravings should be the least of your concerns now. So what if you eat a can of Pringles and a loaf of bread from time to time? No beating yourself up about that! We are here for you, you are AWESOME and you will get better!ReplyCancel

  • Helen - You are AMAZING!

    I’m not sure you realise just how many lives in how many different places around the world you have had such a positive impact upon. I use your recipes all the time – I’m very grateful that you have given so freely of your time to help others on their journeys

    We all love you, stay strong, and more importantly – stay with US – we need you.

    Big HugReplyCancel

  • KanukGurl - You are so brave to share your struggles with us. It is a pleasure to read your posts, recipes, and life insights. Stay strong and keep fighting!ReplyCancel

  • lizzy - Thank you for sharing. My son has been diagnosed bipolar since 2008. We never understood the way his mind worked and now you have shed some light on that. I shared your post with him and he confirmed he has the same struggles. I wish I had been enlightened 5 years ago, I would have dealt with my parental frustrations differently and more effectively.ReplyCancel

  • Lorrie Heist - Thank you for sharing your story, Carrie. You have been an inspiration to many as well. I’m happy to have gotten to know you and call you a friend! Love you & praying for you.ReplyCancel

  • It’s A Book! » Carrie Brown | Marmalade and Mileposts - […] I was so wrapped up in dotting the i’s and crossing the t’s of the 26,135 words that now sprawl across 122 pages, dodging 42 images as they go, that  I almost forgot I had a blog.  I didn’t intend to just leave you hanging out there in the breeze; when this book project got rolling I fully intended to keep posting away over here as well – 3 posts a week – as is my want, but somewhere along the way my body reminded me that I am not actually superwoman, despite my brain’s repeated attempts to persuade me otherwise.  You can read about my brain’s recent tendency to do that here. […]ReplyCancel

  • A Little Curvy » Carrie Brown | Living a SANE Life - […] It Can Be One Hell Of A Struggle […]ReplyCancel

  • Monica - Wow. I think I just met my ‘similar.’

    I think you are lovely and wonderful and such a treasure.

    You give your all to something that has no element of satiety~people.

    I pray you *make* yourself take time to just ‘be’ . . . to close your ears to the nonstop demands, requests, ‘inquiries’ . . and rest.

    You’ll be all the better for it. Trust me, as difficult as it is, it’s true.

    Loads of Love
    Monica :)ReplyCancel

  • Lori (aka SierraSun) - {{{{{{{ HUGS CARRIE!!!! }}}}}}}}

    I’ve read your earlier posts on this and I wish there was something I could do for you. I don’t know if you can ever imagine how much you help people around the world. Whether it is developing and sharing those wonderful SANE recipes, the inspiring rapport and dialog between you and Jonathan in the podcasts, and from the heart in your blog posts.

    That second day of Creative Live, there were a bunch of people there just looking to be snarky and cause trouble. Doctor Mike and I tried to keep them in line – along with the CL moderators, but they were just mean troublemakers.

    It boggles my mind how people feel they have the right, or even the obligation, to criticize people about what they weigh. This had been my burden my whole life. I don’t know if thin people can even understand how hateful people can be when it comes to people with weight issues. In my opinion you are a slim beauty, but your true beauty comes from your heart. And if those people couldn’t see that – they are blind and hopeless.ReplyCancel

  • Kathy - Thank you, your words have touched me in a way that is hard for me to express. This is the first time I am seeing your page as I am new to this site but I believe there are no coincidences. You are an amazing woman look forward to seeing your recipes . Sending you healing energy and many prayers for your recovery.ReplyCancel

  • Viberadiant - I know what you mean about lip balm. I have an addiction to it and have a tube pretty much everywhere. And when I don’t have any, I freak out!ReplyCancel

    • carrie - Viberadiant – my lip balm addiction has somewhat subsided but I am still never very far from at least a couple of tubes!ReplyCancel

  • Jan - I just found out about you and Jonathan. I can’t get enough of both of you. You are fantastic together on the pod casts I have listened to almost all of them. I have spent allot of time ready your recipes and tried your cauliflower soup with pears, Fantastic!

    I loved your words of wisdom and hope your bipolar gets better soon. And you can dump the meds. We love your sense of humor and honesty your a Great friend to have!

    You Rock!!!ReplyCancel

  • Cheryl - You make my 2 hour journey to work and back enjoyable. I love your witty comments and had often wondered if you had bipolar. My sister has had it for over 20 years, She is an amazing strong beautiful woman just like you. I’m so glad you have friends like Jonathon to help you through this. You peoberbly know, good sleep routines, no caffeine in afternoon and limiting using computer at night as that can mess your body clock can help. You rock Carrie Brown xxxxxxReplyCancel

  • Kaitlyn - Carrie- I too have to say that I had no idea this was going on in your life. Everytime my fiance and I listen to your podcast, we love the introduction when you say “Eat Smarter, Exercise Smarter, Live Better! I am so ready for that!” That has literally become your tag line and we say it all the time in our house!

    Sorry for the hurt and the pain and the medications. Just know that you have inspired me to be healthy. Without your cookbooks, recipes, and podcasts with “The Bailonator” I would still be thinking everything was my fault and that I would be fat forever. I understand your struggles, just know that you are amazing and you have become my personal hero. Thank you for sharing your life with all of us!ReplyCancel

  • Gigi - Wow, you have been amazing productive through all of these trials. Remember, you are not a weight. You are not a list of accomplishments. You are not what you do for a living. You are a wonderful, fabulous human with strengths and faults, and grace. Be gentle with yourself.ReplyCancel

  • Francesca - Carrie, Thank you for all you contribute to the world, for the strength of character you have and for being a living example of hope.
    PS I love the podcasts and your blog and keep a folder of your recipes on my kitchen worktop. I’ve purchased your books to spread SANE-ness to my friends and family.ReplyCancel

  • A Veritable Transformation » Carrie Brown | Life in the SANE lane - […] result, especially bearing in mind that it had not been my focus, and given my struggles since my weight-loss stalled earlier last year.  That whole stalling deal was pretty annoying for the girl who is supposed to be a poster child […]ReplyCancel

  • Paula - My Doctor says it takes about 2-6 years to get a medication combo that works well for BP. It took me three years. I don’t have the bad cravings so much anymore unless I eat anything sugar then all bets are off. Wish I had your energy! My brain actually has me narcoleptic right now. It’s soooo not fun. Good luck managing your BP. There are a lot of us out there. -Paula BP type 1, diagnosed 4 years agoReplyCancel

  • cheryl meyer - Hi Carrie,
    You are an incredible person that I have never met but already love. My best friend and sister in law has bipolar. She is the “best” person I and everyone else knows. Through a fluke she found an experienced psychologist that helped her psychiatrist with the correct meds. Please don’t give up. You can find meds that will work some of the time and possible most of the time. She, her husband and their two dogs, and one cat live up in the beautiful mountains of Colorado Springs near the Broadmoor. God bless.
    Cheryl (Texas gal)ReplyCancel

  • It’s All In The Genes » Carrie Brown | Life in the SANE Lane - […] after I was diagnosed with Bi-polar II disorder some 2½ years ago I have been pushing against everything about it.  At first I was all, […]ReplyCancel

  • Lotta - ReplyCancel

In a land far, far away from Seattle is a gorgeous little place called Eton.  You may have heard of it.  It’s in southern England.  It’s where Wills and Harry went to school.  They wear tailcoats at Eton, it’s all very la-di-dah.  Another thing they do at Eton – in the summer – is eat Eton Mess.  So I thought that in celebration of the impending birth of a new baby prince or princess, I’d create a *SANE version.  This is also a perfect dessert for your upcoming 4th of July festivities, Americans!  Living a SANE lifestyle doesn’t mean we have to miss out on all the fun – be it Royal, Independence or otherwise. Eton Mess  |  Carrie BrownEton Mess is a simple assembly.  There’s several ways you can do it, and I’ve given you two versions here.  One I like to call The Dinner Party version, and the other The Summer BBQ version.  The only difference is the way you assemble the bits.  I say that, but they do actually taste different as well.  One of the ‘bits’ you’ll need for this is some SANE Meringue Cookies. Eton Mess | Carrie BrownThe Dinner Party version is layered into pretty glass dishes and looks all sophisticated.  The Summer BBQ version is mixed into a mess and looks all fun & frivolous.

Now let’s be clear.  You don’t want to be eating this every day, but it’s a lovely treat for a few weekends in the summer.  When I made it to take photographs for this post, I sat on my terrace in the afternoon sun and revelled in the warmth while enjoying the sweet, juicy berries mixed with crunchy meringues and softly whipped vanilla cream.  It was a beautiful 10 minutes.  It made me think back to glorious summers in England, and watching Wimbledon (there is no “t”, lovely Americans!), the 7-week-long summer holidays from school, walking down the banks of the Thames in the sunshine, and boating in Henley.  Oh, and Pimms.  And open-air concerts on the lawn with a picnic.  All lovely, lovely things.

Add a bit of English to your summer this year, old chaps!


Eton Mess
Author: Carrie Brown |
Prep time:
Total time:
Serves: 8
  • 4 oz / 110g fresh raspberries
  • 4 oz / 110g fresh blackberries
  • 8 oz / 225g fresh strawberries, hulled and sliced
  • 2 TBSP xylitol (I use Xyla)
  • 1 cup / 8 fl oz. heavy (double) cream
  • 1/2 tsp vanilla extract
  • SANE Meringue Cookies (see recipe link above)
  1. In a bowl, mix the fresh berries and xylitol together and leave to stand for at least 30 minutes, stirring occasionally, until the strawberries become soft and there are plenty of juices in the bowl.
  2. Meanwhile, in another bowl, whip the cream and vanilla extract until the cream holds very soft peaks. DO NOT whip until it is stiff.
  3. ~~~~~~~~~~~~~~
  5. Fold the cream gently into the berries until completely mixed.
  6. Gently fold in the meringue cookies just until they are evenly distributed.
  7. Spoon into glasses and garnish with sliced strawberries.
  8. Serve with a long spoon.
  9. ~~~~~~~~~~~~~~
  11. Alternate spoonfuls of berries, meringue cookies and whipped cream into glass dishes, being careful not to mix the layers together.
  12. Layer until meringues and cream are all used up.
  13. Finish with a layer of berries.
  14. Spoon any remaining berry juices over the desserts.
  15. Serve.

Eton Mess | Carrie Brown



Want delicious uber-healthy recipes? Check out my Cookbooks!

Ahhh, sugar.  When I think back to to my teenage years, it is amazing to me how I am still alive.  I ate sugar – pure sugar – like bodybuilders eat protein.  From the age of 14, I had a wedding cake business for several years, and the amount of royal icing that ended up in my mouth was staggering; then there were all the pastry, chocolate, and sugar classes at The National Bakery School.  I loved sugar.  The sweeter the better as far as I was concerned.  It is a total wonder to me how I was not diabetic by the time I was 20.  Or how I weighed only 110 lbs soaking wet.  Our bodies are amazing in their ability to protect us from the horrors that we force upon them.  If I ate now like I did back in my teens, I would be the size of a house, and at the very least pre-diabetic.  No more royal icing and meringue by the spoonful for me.  Or so I thought.  I give you, Sugar-free Meringue Cookies.

Sugar-free Meringue Cookies | Carrie Brown

2 weeks ago I started playing with sugar-free meringue.  I blame the Lemon Meringue Pie Ice Cream I was creating.  You can hardly have Lemon Meringue Pie Ice Cream without any meringue now can you.

To me, this is like the ultimate giving-the-finger to sugar.  Oh my.  Did I really just type that out loud?  But really, it’s true.  What is meringue except a bit of egg white holding a whole ton of sugar in suspension?  Luckily for us, xylitol works much the same way as sugar does in this instance, although I found it to be a little finicky about the weather, and apt to color up a lot quicker; which is *really* weird since xylitol doesn’t caramelize like sugar.  Anyway, it’s nothing we happy and healthy sugar-free cooks can’t work around.

Sugar-free Meringue Cookies | Carrie Brown

I must admit, it still feels incredibly naughty eating sugar-free meringue cookies, even though it isn’t.  The first batch I made were so staggeringly sweet I almost couldn’t eat them, so in later trials I reduced the amount of xylitol in the recipe.  If your sweet tooth has been gradually disappearing as a result of a sugar-free lifestyle then you likely won’t be able to eat many of these at one go, and you’ll want to eat them with something else to take the edge off the sweetness.

I’d save these Sugar-free Meringue Cookies for high days and holidays, dinner parties, birthdays, and other special events.  Those times when I have guests over and I’d like them to feel “normal” – not like they are being force-fed healthy.  In fact, the next recipe winging it’s way to you is a perfect summer dessert for just such an occasion.  How fabulous to know that you can serve up something so fun and seemingly naughty without compromising your health or making your guests feel deprived.

Sugar-free Meringue Cookies | Carrie Brown

Let me just throw in one very important word if you are planning on making sugar-free meringue cookies:  P A T I E N C E.

These sweet little babies take forever to dry out.  I blame the xylitol.  Anyway, you will get perfect meringue…eventually.  Having followed the baking instructions in the recipe, if you remove them from the oven and they are still sticky (you’ll know because they will look shiny), just either leave them in the now-cold oven if you are not using it, or pull them out of the oven and leave them on the counter until they are dry.  The final batch that I made (pictured) were not fully dry for 2 days.  I am telling you this so that you can plan, and so that you are not disappointed or frustrated when they are not ready after following the recipe.  They will be ready…eventually.  What’s weird is that leaving them in a heated oven for longer than the recipe did not dry them out any faster.  I can’t explain it, it just is what it is.  Also, baking them at a higher temperature does not speed up the drying time, it just makes them color.  Xylitol colors faster than meringues made with sugar, so don’t turn the heat up unless you want dingy-looking meringues.  You have been warned.  I would plan to make these at least 3 days before you need them.  Once they are dry they will store for a week or more in an air-tight container, so I recommend making them in advance and storing, rather then risking them not being dry in time.

Out of this batch I used the little stars for making Eton Mess, and used the buttons in Lemon Meringue Pie Ice Cream (Get the recipe in my Ice Cream Book – it is SOOOOO good!), but you can pipe them in whatever shape you fancy, depending on what you want to use them for.  You’ll want a pastry bag like these – the larger the better, and some nozzles or tips like these.



Sugar-free Meringue Cookies
Author: Carrie Brown |
Prep time:
Cook time:
Total time:
  • 3 fresh egg whites (pasteurized whites will not whip)
  • 1/2 TBSP lemon juice
  • 5 oz / 140 g xylitol
  1. Pre-heat oven to 225F.
  2. Place the egg whites in a large mixing bowl, add the lemon juice and whisk using either a stand- or hand-mixer until the egg whites have formed stiff, dry peaks.
  3. Add the xylitol, a tablespoon at a time, whisking very well between each addition.
  4. Once you have added the last of the xylitol, continue whisking until the meringue is stiff and very glossy.
  5. Using a piping bag with the nozzle of your choice, fill the bag with meringue and pipe small shapes onto a baking tray lined with parchment paper.
  6. Place the baking sheet(s) in the center of the pre-heated oven and bake for 2 hours.
  7. After 2 hours, turn the oven off and leave the meringues in the warm oven overnight.
  8. If the meringues are still sticky in the morning, leave them in the oven until they are dry, or if you need the oven, place them somewhere dry until they are ready. This could take up to 2 days. Patience is a virtue.


iHerb:  xylitol

Amazon:  xylitol

iHerb Benefits:  $5 off first order  |  No tax, free (fast) shipping over $20, 10% back in loyalty $ to spend on future purchases, same or lower price than Amazon, ships to most of world, stable pricing, all shipped from iHerb.

More general information on ingredients.

Sugar-free Meringue Cookies | Carrie Brown






Want delicious uber-healthy recipes? Check out my Cookbooks!
  • Romy - Dear Carry
    Thanks for all your SANE recipes. I’m personally a bit hesitant against all processed foods and I try to avoid sugar instead of replacing it with some other sweet ingredient. This does not mean I do not eat sugary stuff. Since I’m following a Paleo/Primal lifestyle I cut back to premium dark chocolate (I’m Swiss and live in a country of Chocolate :-) which I enjoy in very small portions every day.
    I bake for my son and husband with Xylitol. They prefer the taste to Stevia which they do not like. Now my question: did you get feedback that some persons get stomach pain from Xylitol? I personally do not like the textur and taste of the baked good in my mouthh and get uneasy in my stomach immediately after I ate Xylitol.
    Best regards

    • carrie - Hi Romy – a few people do experience a little intestinal distress when they first start using xylitol. I recommend starting out slowly and gradually building up. I found that after continued use any stomach issues go away. It may be different for others though. Hope that helps!ReplyCancel

  • Francesca - Thanks so much for this advice! I have thrown away FOUR batches of forgotten meringue cookies now. I will,try again today, and let you know how long they took to dry out. Wish me luck!

  • Francesca Carey - Yes, not drying out! We live in Hawaii, so that might be part of the problem, but darn it, I REALLY want to make these cookies!!
    The recipe is for 2 egg whites, 1/4t Cream of Tartar, 1/2 C Xyla, 1 tsp Vanilla and 1 C pecans. You fold the pecans and the vanilla into the stiff egg whites, and bake with the Overnight Method, start at 375º, shut off oven, leave overnight. (This is why they are called Forgotten Cookies!) However, they were wet and sticky in the morning.
    I thought that I had not whipped them enough, so I did batch #2, really stiff, and tried the Overnight method again. No good.
    #3 I tried baking them at 200º for two hours. They were still sticky, BUT I left them in the oven because we were having a dinner party. The next day when I was throwing them out I found that ONE of the cookies had baked, but I did not know why!! It was delicious!
    Batch #4 I baked at 275º, and they got brown, but NOT dried out…
    So – this is batch #5 in the oven right now – will then leave overnight, and see what happens over the next two days. I only hope the ants don’t find them!!
    thanks so much for answering me so quickly.
    By the way, the Book “Smarter Science of Slim” sounds amazing! When will it be published, and how can I get on a list for you to send it?ReplyCancel

    • carrie - Francesca – it took me many attempts with different oven temperatures and timings, but the most successful method is the recipe I shared here. I so hope it works for you! The Smarter Science of Slim is now out of print but Jonathan’s new book, The Calorie Myth will be published on December 31st 2013. Subscribe to my blog so you don’t miss any updates!!ReplyCancel

  • Eton Mess » Carrie Brown | Living a SANE Life - […] taste different as well.  One of the ‘bits’ you’ll need for this is some SANE Meringue Cookies. The Dinner Party version is layered into pretty glass dishes and looks all sophisticated.  The […]ReplyCancel

  • Jessica - Wow thanks for the tips on xylitol meringue, now I know why after many attempts mine don’t dry in sunny Queensland Australia! Boo boo we love our meringues.ReplyCancel

  • Jeannie Hubing - Hi Carrie, I have just made a batch of your ‘sane’ sugar cookies and the dough is now chilling in the fridge. Already, the dough is delicious. Now, I want to make these meringue treats, I have an old ‘not sane’ recipe that calls for superfine sugar, I use Xylitol and do notice it seems chunkier, larger granules than regular sugar and certainly in comparison to fine sugar. Do you suggest grinding the xylitol to make it finer? or is it ok right out of the bag? Thank you for sharing your recipes. I see so many supposedly healthy recipes on the internet that are anything but healthy. JeannieReplyCancel

    • carrie - Jeannie – no need to grind the xylitol. Totally agree on the “healthy” thing. It’s a minefield out there :-(ReplyCancel

  • Julie Skinner - Has anybody tried drying out the meringue in a dehydrator?ReplyCancel

    • carrie - No, Julie – but great idea in theory. Let me know if it works!ReplyCancel

  • Noeline Levinson - Hi, thank you for this excellent website. I too have been having trouble with my meringues. I love them, and want so badly to make them with xylitol successfully. I have a batch in the oven now, that have not dried out. Help!!! it is a hot and humid day and should have cooked them for longer. I have a fan oven and I find that to be hotter than other ovens and so always put the temp down by 20degrees. I have now put the fan on again, with no heat to try to dry them out. Is this a bad idea? I have a dinner party tonight and want them to work.ReplyCancel

    • carrie - Hi Noeline, I would imagine that it is the humidity that is hampering your efforts here. Your idea to put the fan on is a great one, but I would put on a low heat also. They will dry out eventually. I usually plan to make them several days ahead so if they are being finnicky and taking a long time they are still dry when I need them.ReplyCancel

  • christina - Any suggestions for how much extract or flavoring to add to change this recipe up?ReplyCancel

    • carrie - Hi Christina – my philosophy is start small and add as necessary. Once it’s in there you can’t take it out! Also depends on what flavorings / extracts / essences you are using. Almond, for example, is super strong, whereas vanilla is much milder.ReplyCancel

  • Kristen - I have a recipe for Mocha Meringues that I tried, and they tasted delicious but didn’t hold their shape at all. The recipe says to add the vanilla, cocoa powder, and coffee (1 tsp instant coffee dissolved into 1 tbsp water) after whipping the egg whites into stiff peaks (and it also didn’t specify whether to fold them in or whisk them in…I tried both and they both flopped). The recipe also called for regular sugar and I used half stevia and half xylitol. Any ideas of a better way to make this recipe work? Should I add the liquid ingredients before whisking the egg whites? Any suggestions would be really appreciated!! Thanks!ReplyCancel

    • carrie - Hi Kristen – without seeing the recipe it is really hard for me to offer solid advise. When you say half Stevia – do you mean granular Stevia or liquid? I have never used Stevia so I cannot give advise on it’s use – I don’t use it because I think it tastes nasty :-) The additions need to be added after the “sugar” is incorporated into the egg whites. Fat makes egg whites collapse so you can’t add them before you have made the meringue. It is the air and sugar that prevent the egg whites from collapsing when the other things are added. Once the meringue is made turn your mixer to low speed and add the other ingredients. Aside from your Stevia question, I hope this helps!ReplyCancel

  • 50 Best Low-carb Cookies to Keep You Baking All Year - […] Detailed recipe and credit – […]ReplyCancel

  • SANE Meringue Cookies - Urban Angels - […] Read More Source: – marchellekilian […]ReplyCancel

  • Jennifer - This recipe is quite similar to an old secret family recipe. My sister uses a dehumidifier in her kitchen when making these. I think that might help a bit. : )ReplyCancel

  • Missy - Hi there! This recipe sounds fabulous! Unfortunately, no retailers in my area carry xylitol. Do you know if another sugar substitute, such as splenda, would be acceptable in this recipe?ReplyCancel

    • carrie - Hi Missy – since I haven’t trialed it with another sugar substitute I can’t say for sure it will work. However, I can say for certainty that I wouldn’t use Splenda (even if it works):

      I would look to Amazon for your xylitol supply. Hope that helps!ReplyCancel

    • Nadine - I have used Stevia with great results. I had to do a conversion to get the right amount since Stevia is naturally so sweet. I have a dog that will eat anything she can get her little paws on, and since xylitol is toxic to dogs, I don’t like to take chances.ReplyCancel

It’s summer.  Berry season.  And this Pan-fried Chicken with Strawberry Salsa dinner has summer written all over it.  It was my Memorial Day dinner, because, after all, Memorial day does mark the start of summer here in America.  Mother Nature, unfortunately, did not get the memo about summer having begun.  Either that or she left Seattle for the long weekend like a horde of other folk who hurtled up the I-90 or down the I-5 in droves.

Despite the weather being pretty damp and dreary – or maybe because the weather was pretty damp and dreary – I had a rush of blood to the head, and, on the spur of the moment decided to cook like there were people coming over.  After I posted a quick ‘phone pic on Facebook, people were wishing they had come over.  I see how you are, people.  It’s all about the food.

Because it is now summer – and regardless of what the weather may have looked like on the official first day – I decided that we all needed some Strawberry Salsa in our lives.  Strawberries make the world a better place.  Unless you’re allergic to them, in which case, not so much.  Not only does Strawberry Salsa just make you want to eat everything it covers, it also tastes like summer.

Pan-fried Chicken with Strawberry Salsa | Carrie Brown

I’m not a traditional salsa kinda gal.  Tomato based sauces have never really floated my boat, and spicy hot is not my ball of wax.  I can take traditional salsa or leave it, and almost invariably I leave it.  In England that’s not too hard to do, but stateside, salsa pops up all over the place.  And all the time.  It seemed only right that I should fill my personal salsa void with something red and yummy.  So I did. Pan-fried Chicken with Strawberry Salsa | Carrie BrownA long while ago I saw in a magazine – probably while waiting in my Therapist’s office since that’s the only place I see magazines – a recipe for Strawberry Relish, and I never forgot it because it looked so fantastical, although I didn’t think to do anything sensible like take a ‘phone photo so I could remember the ins and outs and whys and wherefores.  And because I couldn’t remember anything other than it’s fantastical-looking-ness, I just made my own up; although how much of the recipe in the magazine became quietly lodged in a corner of my brain we shall never know.

The dressing for this Pan-fried Chicken with Strawberry Salsa is tart yet sweet, and macerating the strawberries in advance means you get an almost syrupy sauce which runs off into the Leek and Cauliflower Risotto (see image above) to create a mix of flavors so delicious I don’t even have the words.  And that was when it was hot off the press.  That night I put the risotto in the bottom of a Pyrex dish, laid the chicken on top and spooned the rest of the strawberry salsa over the top, put the lid on and slung it in the ‘fridge for the next day’s lunch.  I was expecting it to be OK.  Secretly, I was resigned to it being passable.  Imagine my delight then, when I discovered it was even better cold the next day.  I will be making it again, expressly to let it get cold overnight in the ‘fridge.  It would make an absolutely smashing, cold, summer lunch.  And if you serve it hot it will stun your dinner party guests, without taking all day to make.  It’s fast, simple and sane.

I highly recommend that you make this Pan-fried Chicken with Strawberry Salsa as soon as possible.  It will change your summer, forever.


Pan-fried Chicken With Strawberry Salsa

Author: Carrie Brown |
Prep time: 5 mins
Cook time: 15 mins
Total time: 20 mins

• 10 oz. / 280g fresh strawberries, hulled and sliced
• Zest of 1 lime, finely grated
• 2 tsp balsamic vinegar
• 2 tsp xylitol
• 2 TBSP fresh chives, chopped
• 1 TBSP coconut oil
• 4 chicken breasts

1. At least 30 minutes before you start to cook the chicken, place the hulled, sliced strawberries in a bowl with the lime zest, balsamic vinegar, xylitol, and fresh chives.
2. Mix well until the strawberry pieces are completely coated in liquid and xylitol.
3. Leave to macerate, stirring every so often.
4. Melt the coconut oil in a skillet, and add the chicken breasts.
5. Pan-fry the chicken until they are golden brown on both sides, about 15 minutes, making sure that they are cooked right the way through.
6. Place the chicken on individual plates or a serving dish and spoon the Strawberry Salsa over the top.


Use skinless or skin-on chicken depending on your goals.

iHerb: xylitol, coconut oil
Amazon: xylitol, coconut oil
iHerb Benefits: $5 off first order | No tax, free (fast) shipping over $20, 10% back in loyalty $ to spend on future purchases, same or lower price than Amazon, ships to most of world, stable pricing, all shipped from iHerb
More general information on ingredients

Pan-fried Chicken with Strawberry Salsa | Carrie Brown










Want delicious uber-healthy recipes? Check out my Cookbooks!
  • SANE Digest for 4.3.13 - Smarter Science of Slim with Jonathan Bailor and Carrie Brown - […]   – 1 Scrumptious SANE Recipe for Pan-fried Chicken with Strawberry Salsa […]ReplyCancel

  • Keri - I presume it’s OK if I grill the chicken? I’m looking forward to trying this tonight!ReplyCancel

  • Stefanie - This is so beautiful. I will definitely try this one soon.ReplyCancel

  • Jonna - I made this last night for my family and we loved it! It was like summer on a dinner plate. Thanks for sharing such a great, simple recipe that will be made in our home now many times!ReplyCancel

    • carrie - I am thrilled that you loved this, Jonna. It is one of my favorite meals now :-)ReplyCancel

  • Katie - Absolutely delicious!! Very easy and quick!! So good and everyone loved it! Reheated very well too!ReplyCancel

    • carrie - Katie – this is one of my favorite dinners now. And lunch the next day :-)ReplyCancel

  • Wren - Oh so good! I made this tonite and LOVED IT! I cut up the chicken in bite size pieces and cooked them like that. This made it easy to eat as well. I like bite size food. Haha. Guess I’m too lazy to cut it up on my plate. I served it with steamed green beans with butter and lemon pepper. I could easily eat this once a week. Oh my. So easy and quick.ReplyCancel

  • Julie - Just found your website by listening to the Ketovangelist podcast.

    I sure wish that your recipes listed the macros…is that a possibility?

    Thank you!ReplyCancel