Spoonful of Sugar Free

Registered Dietitian

Diet

Beware of the BBQ

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Sugar lurks in the most unlikely places, and it is everywhere! It’s like playing I-Spy in the ingredient list because it hides everywhere and disguises itself in many different names. Here is a list of all the names of “sugar” so that you can look for them on ingredient lists:

Agave nectarBarbados Sugar

Barley malt

Beet sugar

Blackstrap molasses

Brown sugar

Buttered syrup

Cane crystals

Cane juice crystals

Cane sugar

Caramel

 Carob syrupCastorsugar

Confectioner’s sugar

Corn syrup

Corn sweetener

Corn syrup solids

Corn Sugar

Crystalline fructose

Date sugar

Demerara Sugar

Dextrin

 DextranDextrose

Diastatic malt

Diatase

D-mannose

Evaporated cane juice

Ethyl maltol

Florida Crystals

Free Flowing

Fructose

Galactose
GlucoseGlucose solids

Golden sugar

Golden syrup

Granulated sugar

Grape sugar

HFCS

High-fructose corn Syrup

Honey

Icing sugar

Invert sugar

 LactoseMalt syrup

Maltodextrin

Maltose

Mannitol

Powdered sugar

Raw sugar

Refiner’s syrup

Rice Syrup

Maple syrup

Molasses

 Muscovado sugarOrganic raw sugar

Panocha

Sorbitol

Sucrose

Sugar

Syrup

Table sugar

Treacle

Turbinado sugar

Yellow sugar

So many names! You don’t have to memorize all of them, though. Just use look for any kind of “sugar,” “syrup,” or anything that ends in “-ose,” and then stay away from it.

Here are some surprising foods sugar lurks in:

Condiments: 

Ketchup is a major culprit. There are about 4 grams of sugar per tablespoon of ketchup. That is about a teaspoon of sugar per serving. It’s like someone put sugar in the salt shaker, and you are pouring it all over your burger! Most brands use high fructose corn syrup, too. I have yet to find a brand that adds no sugar. Thankfully, I don’t like the taste of ketchup anyway. Stick to the already sugar-free mustard if you need something to dip your fries in.

Pickles and Relish. Bread and Butter, Sweet relish, and sometimes even dill pickles have sugar. Check the ingredients, or make your own! There are lots of recipes out there, but you basically just soak your cucumbers in vinegar and any other spice you want: dill, onions, pepper, garlic, jalepenos…

Jam and Jelly. All pre-made, regular jams add sugar. Look for jars that say “just fruit.” Then check the ingredient list to see if it only has fruit in it. You can always use whole fruit to top your toast or peanut butter sandwich. Try slicing fresh bananas, strawberries, or apples.

Nuts and Nutbutters. Many nutbutters contain sugar, and some nuts are roasted sugar. Look at the ingredients. It should say just “nut and salt.”

Soy Sauce. All regular soy sauces I look at contain sugar. My favorite is liquid aminos because t is not only sugar-free, but wheat-free, too.

Yogurt

I do not eat dairy, but many of you like yogurt. Beware of all of the flavored yogurts. They all contain sugar. Your best bet is buying plain yogurt and mixing it with your own fruit. Caution: “Vanilla” is not “Plain.”

Cereal

Obviously, sugar cereals like Honey-Nut Cheerios, Lucky Charms, Cookie Crisps, and Frosted Wheeties have sugar, but did you know most plain cereals contain sugar, too? Regular Cheerios, Corn Flakes, Special K, Chex, and even the so-called healthy healthy cereals like granola contain sugar. Check the ingredients, or make oatmeal 🙂

Canned Goods

Soups, veggies, fruit, or sauces. It hides everywhere. Check the ingredients.

Sports Drinks and Bars

All sports bar and all sports drinks have sugar. I have yet to find one that doesn’t. Also, watch out for protein powders.

Pre-Packaged Meals

T.V. Dinners, meats, frozen pizza.

Baked Goods and Breads

Tortillas, Breads, Muffins, Pancake Mixes, Crackers.

Miscellaneous 

Dried Fruit. Chewing Gum and Mints. Extracts.

Check the Ingredients!!!

I cannot stress this enough! It hides everywhere. Also, products that say they are “sugar-free” are almost always sweetened with sugar-substitutes like maltitol, xylitol, splenda, or aspartame. Check, check, check the ingredients! It takes 10 seconds. You will be surprised at what you find.

Make your own!

When all your favorite foods have sugar in it, what are you supposed to do? Make it without sugar. This is one reason way I created this website, to show you all that you can make foods sugar-free.

Here is a recipe for sugar-free Barbeque Sauce. Most barbeque sauces contain all sorts of sugars. Just like ketchup, it has about 4 grams of sugar per Tablespoon. That is a teaspoon of sugar per serving.

Barbecue Sauce

Homemade Sugar-Free Barbeque Sauce

~This barbeque sauce is vegan, gluten-free, nut-free, soy-free, dairy-free, an, of course, sugar-free! 

Ingredients

  • 1 cup tomato sauce
  • 3 Tablespoons Apple Cider Vinegar
  • 1 teaspoon Garlic Powder (or 1 cove minced garlic)
  • 1 Tablespoon Paprika (I suggest using smoked paprika)
  •  2 Tablespoons Chili Powder
  • optional: 1 teaspoon hot sauce
Stir together thoroughly. Serve hot or cold on your favorite meat, bean, burger, or even as a dipping sauce for fries!
BBQ Sauce and Chicken
Served on shredded chicken breast with sweet potato fries and green peas. Extra BBQ sauce and mustard for fry – dipping. Watermelon would be a perfect dessert for this meal. Just sayin’.
BBQ Sauce

Thought-provoking, mind-prodding question of the day:

What foods are you surprised by that contain sugar? When I first went sugar-free, I was surprised by almost everything. Everywhere I turned I saw Sugar.

Is it hot in your neck of the woods? Sheesh it is hot in Florida. It is humid and mid nineties everyday now. All I want are smoothies, salads, and iced tea (or coffee).

Where are the Veggies?

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I’m back! Whew that was a long trip! While I was out of town and on the road, I missed having my stocked kitchen with fresh produce. All I wanted when I got home was a huge plate of veggies. I craved them. Therefore, I made myself a gigantic salad for dinner when I got home. Thank goodness the vegetables stayed fresh in the fridge while I was gone!

Hard-boiled eggs, purple onions, avocado, apples, celery, tomatoes, artichoke hearts, pickles (yes they are  good on salads), pecans, and spinach. All drizzled with homemade Dijon Mustard Dressing: Dijon mustard, balsamic vinegar, olive oil, salt, pepper, oregano, rosemary.

While on the road, though, I managed to find some healthy eats. Sometimes it is difficult to find healthy food on the road. I try to stick to veggies, fruit, and meat, and then I supplement with the snacks I pack. Here are some of my favorite on-the-road restaurants and what I usually order:

On-the-Road Restaraunts

  • Fast-Mexican: Chipotle, Moe’s, Qdoba, and Panchero’s are my favorite. It is so easy to order a “Burrito Bowl” at any of these places. Rice, beans, meat, veggies, salsa, and guac! I love how Chipotle’s meat is hormone-free, and they try to use as many local ingredients as possible. I also really like Qdoba’s Mexican Gumbo: rice, beans, and veggies all topped with a spicy broth. $4.99-$9 depending on the meat you get and if you add any extras.
  • Subway: It’s hard to find lots of vegetables on the road, and I love how I can load up on bunch of them at Subway. I get their spinach salads with all the veggies (except jalepenos) with oregano and pepper. I suggest using oil and vinegar as the dressing, though, instead of their pre-packaged dressings loaded with high-fructose corn syrup and hydrogenated oils. $5.
  • Wendy’s: Huh? Yep, you heard right! I love getting their small chili with a baked potato. Filling and inexpensive-only $2.49 for both! Their chili is chock-full of beans and tomatoes. I  would stay away from their sour cream and “butter-spread,” though (hydrogenated oil heaven). I am not a big fan of fast food “healthy” salads. The “salad” is basically a few pieces of lettuce wit some industrial chicken, shredded cheese, and a side of bad dressing. I don’t think the lettuce is very fresh, either
  • Local Supermarkets: Almost every town, no matter how small, has a supermarket. You can always go in and buy some fresh produce, nuts, or ingredients to make a pb&j! The supermarkets I visited these past couple weeks even had salad bars in them.
  • Panera: Yes, Panera sells a lot of cookies, bread, and cream-based soups, but they also sell salads and non-creamy soups!  My favorite salad is the Classic Salad, and I love the black bean soup. You can always ask for no cheese on salads that contain cheese, and again, beware of the dressings because they use sugar. Ask for no dressing or dressing on the side. You can always use lemon juice as a salad dressing! Also, skip the side of bread and go for an apple.
  • Cracker Barrel: Cracker Barrel is known for comfort food, but you can also find healthy options on the menu. I love the veggie plate (four sides) with green beans, pinto beans, corn, and boiled cabbage. Just a heads up-the side of carrots are glazed and sugared carrots. Also, the grilled pot roast is magnificent! It is a rather large portion of meat, but it is topped with wonderfully grilled onions and mushrooms.
Also, don’t forget to sign up for the Sugar-Free Challenge before June 1st!

Thought-provoking, mind-prodding question of the day:

Do you miss your veggies while you are on the road? Also, what are your favorite healthy meals at seemingly unhealthy places? I would love to see what other meals or restaurants I might be missing out on!

Quick Vegan Milkshake

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Hello Everyone!

I am still on the road, but here is a great, quick Vegan milkshake that tastes creamy and rich. I have posted this recipe before on a guest post on Whole Wheat or Bust, but here it is again for those of you who missed it.

Healthy Vegan Chocolate Milkshake

~This milkshake is dairy-free, sugar-free, vegan, and is a wonderful treat for summer!

Serves 1

  • 1/3 cup raw cashews
  • 1 heaping Tablespoon cocoa powder
  • 1 frozen banana
  • 1/2 teaspoon vanilla (optional)

First, blend the cashews with equal parts water until it is smooth and makes a thick nut milk. Then, add banana, cocoa powder, and vanilla (if using), and blend until smooth. Add more water to create desired consistency. (I like my milkshakes nice and thick, so I don’t usually add much more water.) Enjoy!

Thought-provoking, mind-prodding question of the day:

What is your favorite milkshake flavor?

Right now, I LOVE Katie’s Chocolate Chip Mint Milkshake.  I am the BIGGEST fan of chocolate mint-combo.

Don’t Forget:

Sign up for the Sugar-Free Challenge HERE. I hope a whole bunch of you try the challenge of going sugar-free for 10 days!

10 Ways to Kick Sugar’s Butt

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Amanda over at Run to the Finish requested I write a post on ways to prepare to be Sugar-Free. It was such a great idea that I had to oblige. Also, I am going to be starting a sugar-free challenge on my blog. Click HERE to do the challenge!

Kick Sugar’s Butt!

  1. Clear your mind. De-stress yourself. Think of all the great things you can do for your body when you eliminate sugar. You will feel refreshed and alive. Put your whole mind and body into being sugar-free, and do it because you love yourself! 
  2. Get rid of the sugar in your house. Throw away (or donate?) your cane sugar, honey, artificial sweeteners, candy, cake, soda, and any other sugar that might be hiding in your pantry. You don’t need them anymore. Also, check your breads, condiments, cereals, protein/breakfast bars, flavored yogurts, salad dressings, and pasta sauces to see if sugar is lurking in there. 
  3. Stock your kitchen with good food. Buy lots of fresh produce: fruits and veggies. If you can eat nuts, stock up on nuts (best bought in bulk because they are less expensive) and nut butters. When buying nut butters, make sure the only ingredients are nuts and salt (or no salt). Most peanut butter add extra sugar and hydrogenated oils. Buy whole grains like oats, brown rice, and quinoa. Buy protein like meat, fish, eggs, or beans (if buying canned, check to make sure there is no added sugar). Buy healthy fats like extra virgin coconut oil and olive oil.

    Lots of hydrogenated oils and sugar.
  4. Check the ingredients. I’ve mentioned some places where sugar hides above. Sugar hides in the most unexpected places, so check the ingredients before you buy (or place it in your mouth!).

  • Encourage others to join you! See the challenge below. If you live with anyone, encourage him/her to support you and join in on the sugar-free fun! It is much easier to be sugar-free when the person you live with support you.
    Pesto Socca Pizza with Grilled Veggies and Chicken Sausages
  • Eat Savory. When you eat savory foods, you crave less sugar.

    Healthy 7-Layer Bars
  • Eat Sugar-Free Desserts. When those dessert cravings do hit, make a sugar-free, healthy dessert! Check out my Dessert Recipes and Snack Recipes for ideas. 
  • Get Plenty of Sleep. You crave more sugar when you are tired because your body wants that quick energy from sweets. Don’t let yourself get tired by getting a good night sleep. If you do need carbs to wake you up, though, go for fresh fruit. 
  • Stay Hydrated. Same concept as Number 8 above. You crave less sugar when you keep your body hydrated. 
  • Just do it. It really isn’t that hard. Don’t think about what you are missing, but think about what you are gaining!

    • Click here to read about the Sugar-Free Challenge. I hope you join! 

    Mush Tastes Good

    By

    This is one of my favorite recipes that my whole family enjoys. The inspiration for this came from my Grandma who made the best goulash. I remember sitting in her little kitchen and taking big helpings of this delightful tomato, beef, noodle mix from her yellow French Oven Le Creuset. Straight up comfort food.

    Grandma’s Goulash-Healthified

    ~This goulash is gluten-free, dairy-free, yeast-free, nut-free, and, of course, sugar-free! 

    Ingredients

    • 1 lb ground beef
    • 1 cup gluten-free elbow noodles. (I use Tinkyada brown rice noodles-they are my favorite! I they taste just like the real thing, and they are well-priced, too.)
    • 2 cups diced tomatoes (I use canned)
    • 1 large onion, chopped
    • 2 carrots, 2 zucchini both chopped
    • 2 15 oz. cans of beans of choice. (This time I used garbanzo and kidney beans)
    • 1 clove garlic, minced
    • Spices: 1 teaspoon oregano, 1 teaspoon paprika, salt and pepper to taste
    ***NOTE: You can change the recipe however you like. Feel free to add any other veggies lurking in your kitchen. If you are vegan, you can omit the ground beef and just use the beans.
    In a skillet, cook the ground beef with the chopped onion on medium heat. In the meantime, cook the elbow noodles according to the package. In a large saucepan, mix the cooked noodles, chopped vegetables, beans, and spices, and then add the beef-onion mix. Simmer for 20 minutes on medium-low heat until the carrots are soft.
    I’m sorry, but it is hard to get goulash to look pretty. You are just going to have to trust me when I say this mush tastes GOOD! So please try it.
    I hope you find it as nourishing and comforting as I do.

    Thought-provoking, mind-prodding question of the day:

    Is there a dish you remember eating as a kid that made you feel like you were home? A comfort food that you will always remember?

    In addition to goulash, my grandma made the best deviled eggs! They were amazing, and I requested that she make some for all my birthdays.

    I’m in Love

    By

    With peanut butter and chocolate.

    One of my first recipes on this blog was a Butter Cup recipe made with coconut oil. While that recipe is still rather tasty, nothing is better than straight up peanut butter and chocolate. This is better (and better for you!) than Reese’s.

    Print
    Dark Chocolate Peanut Butter Cups

    Dark Chocolate Peanut Butter Cups

    ~Vegan, gluten-free, dairy-free, and, of course, sugar-free!

    Ingredients

    • 4 oz. unsweetened chocolate (I used Baker's chocolate. Found in the baking aisle)
    • 1/2 cup creamy peanut butter (Check to make sure your peanut butter does not have added sugar or hydrogenated oils)
    • 1/4 cup non-dairy milk or water

    Instructions

    1. First, line a muffin pan with liners.
    2. Then, melt the chocolate on low temperature until melted.
    3. Fill the bottom of each muffin with a smear of melted chocolate and spread the chocolate on the sides. Freeze for five minutes or until solid.
    4. Whip the peanut butter with the non-dairy milk or water until fluffy. Put a little dollop into each muffin pan. Then, top with extra melted chocolate and freeze for another five minutes or until chocolate solidifies.
    5. Take off the liners and Enjoy!
    https://www.spoonfulofsugarfree.com/2011/04/28/im-in-love/

     

     

     

     

    Health Benefits

    • Chocolate: Click HERE for a post I did about all the benefits of chocolate.
    • Peanuts: These legumes are full of protein with 7g per ounce. They also have a great monounsaturated fat content that helps your heart and brain. Peanut is a good source of Coenzyme Q10 which protects the heart during the period of lack of oxygen example high altitudes and clogged arteries. It also has a high antioxidant and high niacin content that helps in the recovery of cell damage and provides protection against Alzheimer’s disease and age-related cognitive problem.
    Totally in Love.

    Thought-provoking, mind-prodding question of the day:

    What are you lovin’ right at this very second. Answer quick!

    Also, Congratulations to Lori from Pure2Raw for her recent engagement! You are going to be a beautiful bride 🙂