Spoonful of Sugar Free

Registered Dietitian

Dinner

Looks Like a $20 Eggplant to Me

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Hey all! I am so glad you enjoyed the Grain-Free Pumpkin Spice Bread Recipe! I am so glad that so many of you have already tried it and enjoyed it! A big shout out to Heather for making it so quickly and creating a yummy-looking vanilla-peanut butter variation:

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Heather's Grain-Free Bread

 

Also, I only have a few more spots left to fill in my Friends by Recipe Challenge. So hurry and send your recipes in so you can be included!

Now onto more colorful things….like eggplant! There really aren’t many purple vegetables out there.

Honestly, I had never really eaten or cooked an eggplant until about a month ago-when I fell in love with it! Eggplants are just so meaty, tender, and juicy. They can also be completely versatile and be cooked into many different dishes like baba ganoush, Eggplant Parmesan, or Stuffed Eggplant. It can even be used as a meat replacement!

Their vibrant purple color isn’t just for looks, though. The eggplant also holds truckloads of fiber, antioxidants, vitamins, and minerals. In particular, the eggplant skin has a anthocyanin phytonutrient called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage.

It’s good for you and it tastes good! What can be better than that?

Plus they are in season right now! So get them before October ends.

I have been enjoying my eggplant stove top style:

Using a cast-iron skillet (or any other type of skillet or pan), preheat the stove to medium heat. Drizzle a bit of olive oil in the bottom of the pan. Then, slice the eggplant into slices. I probably sliced mine at about 1/4 inch thick.

Then, place the eggplant on the skillet and drizzle more olive oil over the eggplant. Sprinkle as many herbs as you want! Have fun! I used a combination of salt, black pepper, onion powder, garlic powder, and smoked paprika.

Serve by itself:

Served with steamed spinach, guacamole, red peppers, and garbanzo beans

Or….Create your own masterpiece by layering the grilled eggplant with grilled tomato slices:

Beautifully topped with fresh basil. Doesn’t it looks like it could be served for $20 at a fancy restaurant?

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

What are your favorite uses for eggplant? Or have you ever tried it? If you haven’t, I strongly suggest you pick up one of those babies at the store today!

P.S. Katie is having a Coconut Butter Giveaway! Check it out!

Spoonful of Gluten Free

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Yes, gluten free. The past week or so I have been having tummy issues (every time I eat, it hurts!), so I have decided to experiment by going on a gluten-free diet to see if it helps my poor tummy.

This means my last, yummy cornbread recipe is off the menu, right?

WRONG-O!

I picked up a pack of brown rice flour to experiment with. I used the exact same recipe, found HERE, but instead of adding 1/2 cup of whole wheat flour I added 1/2 cup brown rice flour.

Served with a bowl of veggie-rice-and-bean soup

It turned out great! I might have liked it even better than my original recipe. The brown rice flour made it a bit fluffier, but it still had that authentic “corny” taste.

Also, a shout out to Krystal for converting my cornbread recipe to gluten-free with her own style:

Krystal's Cornbread

Anita also had a great idea, and suggested that I toast the cornmeal in the cast-iron skillet before I bake it. Thanks, Anita! I will try that out next time!

Now, onto a gluten-free breakfast crepe:

HEAB has been taunting me nonstop with her flourless crepes. I have made a few of them, and simply spread some coconut butter on it. These crepes haven’t been too special, but today’s was especially noteworthy.

Savory Carb-Free Crepe

~This crepe is free of carbs, gluten-free, dairy-free, and of course, sugar-free! It is great for a fancy luncheon or brunch, but quick and easy for any meal during the week.

Ingredients

Serves 1

  • 2 eggs
  • 1/4 teaspoon baking powder
  • salt and pepper (I used about 1/8 teaspoon of each)
  • Tablespoon of fresh herbs of choice (Today I used fresh cilantro leaves, but oregano, thyme, or basil would work great, too!)
  • Fillings: I used sliced bell peppers, tomatoes, red onions, spinach, and capers.

Using a dab of olive oil, lightly coat a skillet (I used my cast-iron) with the oil. Heat pan on medium heat. Next, in a small bowl, whisk the eggs, herbs, baking powder, and salt and pepper together. Pour the mix into the pre-heated skillet and cover. Let the crepe bake until the top gets bubbly and fluffy, there is no need to flip it. Carefully remove the crepe from the skillet-try hard not to break it because it is just so darn pretty! Then fill with your favorite fillings and wrap it up! Top with more herbs for a beautiful garnish.

The crepe by itself
Filling it up...
Rolled up and ready to eat!

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

Have you ever gone on a gluten-free diet? I actually tested myself a few years ago, and went on a semi-gluten-free diet for a little while. I just like to challenge myself, and try new things!

 

 

Classic Cast Iron Cornbread

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That’s a lot of “c’s”!

Since Fall has finally come to Florida (can you believe that it is 60* here this morning?!), it is finally time to start buying some fresh apples, pumpkin, and squash. It is also time to start wearing sweatpants in the morning while I work on my homework, and sip on some hot tea!

 

Along with fall vegetables, Cornbread is a must! I love good, hearty cornbread. None of that cakey-stuff for me! (Have you ever tried Boston Market’s cornbread? It tastes like cake-yuck!)

I use my cast-iron skillet for many things: omelets, stir-fries, chicken, salmon. I love how the pan gets seasoned every time I use it! I also love that it doesn’t have non-stick coatings on it that may cause cancer.

Print
Classic Cast Iron Cornbread

Classic Cast Iron Cornbread

~This recipe is whole grain, dairy-free, and of course, sugar-free! Also, optionally gluten-free (see below).

Ingredients

  • 2 Tablespoons olive oil
  • 2 cups of cornmeal (I used Bob's Red Mill Coarse Ground, but any kind will do)
  • 1/2 cup whole wheat flour (For a gluten-free version, Substitute 1/2 cup brown rice flour.)
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 2 cups milk or milk substitute (I used almond milk)
  • 2 Tablespoons vinegar (I used apple cider vinegar)
  • 1 egg

Instructions

  1. Preheat oven to 450*. Take a 10 inch cast iron skillet and pour the oil into it. Place the skillet in the oven for 5 minutes.
  2. While the skillet it heating, Combine the dry ingredients.
  3. Now, make a buttermilk by whisking the milk and vinegar together. Let sit for a few minutes.
  4. Then add the wet ingredients to the dry ingredients and mix thoroughly. Do not overmix! The batter should be lumpy. This is what gives it that hearty, cornbread taste.
  5. Take the skillet out of the oven and pour the hot oil into the batter and mix.
  6. Bake for 20 minutes, or until golden and a toothpick comes out clean.
https://www.spoonfulofsugarfree.com/2010/10/05/classic-cast-iron-cornbread/

 

Note: this recipe can be used in a regular pan, too. The cast-iron skillet gives it that nice, crunchy coating on the edges.

I have some lentil soup cooking in the crock pot this morning, so the cornbread will make a hearty addition to the meal. Cornbread is also great served with chili, stir-fried veggies, cornbread-burgers, or even made into a pb&j! Here is what I did with my last batch of cornbread:

Served with green beans and crispy potatoes and onions

 

Next morning leftovers with an egg scramble (red peppers, spinach, and onions-Oh my!)

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

What do you like to eat your cornbread with? I really like smashing mine in some bean soup, so that the corn bread is spread throughout the soup.

Also, do you have a favorite baking pan that you always use? Mine is definitely my cast-iron!


Bruschetta for Me, Bruschetta for You! (and something else)

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Ack! Summer is getting away from me! Can you believe that next thursday is the first day of autumn?

I have been meaning to post this bruschetta recipe while the tomatoes are still in season. They are still in season, right?

(I really need a nice dining table to photograph my food on…)

Fresh Bruschetta

~This bruschetta goes perfectly on slices of toasted garlic bread (preferably whole-grain). I also like to top my crackers with this for a nice snack, and on my burgers or salads for a beautiful meal.

  • 4 medium tomatoes
  • 2 green onions
  • one clove garlic
  • small bunch of fresh basil
  • 1/2 teaspoon dried oregano
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 tablespoon olive oil

First, chop the tomatoes and onions into small pieces. Then mince the fresh basil and garlic. Add the vegetables and spices to the bowl, and mix thoroughly. Add salt and pepper to taste, and drizzle with olive oil. Give the bowl one more mix, and place in the fridge.

It is best that the bruschetta stay in the fridge, covered, for at least an hour. This way, the flavors can mingle together. Next step: enjoy!

Now, onto the Something Else.

Caitlin, from CSN, contacted me last week, and asked if I would like to host a giveaway for my viewers….but….I turned her down…

Just Kidding!

One lucky person will receive a $35 to www.CSNStores.com!!!! Which includes www.Cookware.com and www.AllModern.com. CSN sells everything from cookware to outdoor furniture to clothing to fitness equipment. The list goes on and on!

Le Creuset 5 Piece Essential Set in Cherry

You have multiple ways to win:

(Please post a separate comment for each entry)

  1. Post a comment telling me what you would use the $35 gift card for (I might use it towards a Le Creuset or some other fancy cooking gizmo)
  2. If you have a blog, blog about this giveaway!
  3. Subscribe to my blog using the button at the right (If you are already subscribed, tell me for an entry!)
  4. Send me a picture for my Food Lovin Post (or post it on your blog)!!!

The Giveaway ends on the last day of summer, which is one week (Wednesday, September 22nd).

Two Cans and a Potato

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People think that eating healthy is always time consuming, expensive, and difficult. To you people: HA!

I am going to be driving back to Florida on Tuesday (3 day drive 🙁 ), so that means I have to get rid of everything in he fridge so it doesn’t spoil. Well…..it is almost all gone. I barely have anything left in the fridge! So for dinner, I made use of a potato and two canned foods.

The result:

Oh wait....I guess we had some leftover steamed spinach and black olives that I used as well, but they are not required! The best thing about potatoes is that they are so versatile!

Hobo Dinner

  • 1 potato wrapped in aluminum foil
  • 1 can tomatoes (chopped, whole, pureed, doesn’t really matter)
  • 1 can beans (I used black beans, but garbanzo, pinto, kidney, ex. would work, too)
  • leftover toppings of choice, spices for vegetarian chili (I used a versatile chili powder)

Scrub potato thoroughly because the skins are good to eat. A lot of the fiber and nutrients come in the potato’s skin. Wrap the potato in aluminum foil and bake for 45 min+ (depends on size of potato) at 425*.

While the potato bakes, heat the tomatoes and beans in a saucepan with the spices (if using).

When the potato is done, simply pour some of that homemade vegetarian chili on top, and eat it right out of the foil-hobo style!

2-can hobo chili

Scrumptious, filling, inexpensive, easy, quick, and fun to eat!

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

What is your favorite inexpensive food or meal? I know that oatmeal is pretty cheap, but it is chock full of nutrients!

NOTE: Since I will be on the road for a few days, I will not be by my computer. So…The Namaste Giveaway winner will be announced when I get back! Sorry to leave you all in anticipation! (There is still time to enter, though! Click on the link above for more details)

Also, the Food Lovin’ Post is still available for those who want to be included. Don’t be shy! Love your favorite food, be proud of it, and share it with the world!

Before Summer Ends…

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I want to share this Gazpacho recipe with you!

Fresh Summer Gazpacho

~This recipe is raw, vegan, gluten-free, dairy-free, and of course, sugar-free!

This is very refreshing, and is best when served cold. My sister even likes to dip her tortilla chips into it!

Ingredients

  • 4-6 large tomatoes
  • 1 medium cucumber
  • 1 bell pepper of any color
  • 1/2 yellow onion
  • 1 clove garlic
  • juice of 1 lemon
  • small bunch of fresh cilantro
  • 1 teaspoon black pepper (add to taste)
  • 1 teaspoon salt (add to taste)

Thoroughly wash all veggies first. Then, place the tomatoes in a blender or food processor and blend until smooth. Then chop the rest of the veggies in the blender/food processor or by hand and add to tomatoes. Finally, stir the veggies with the salt and pepper and lemon juice.

For best results, chill in the fridge for at least one hour before serving. This allows the flavors to mingle with each other nicely.

Again, don’t forget to send in or blog about your favorite food for the Food Loving Post!! August is almost up!

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

What have you been wanting to do this summer, but haven’t gotten around to? I’ve been wanting to go to the beach…but that has not been done….

I can’t believe sumer is almost over! In Iowa, the breeze has started to blow, ad the temperature as dropped! Before you know it, the leaves will drop, too!

Psst! Looking for my Namaste Giveaway? Click HERE.