Spoonful of Sugar Free

Registered Dietitian

Health

10 Ways to Kick Sugar’s Butt

By

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.

    Happy Birthday Pudder!

    By

    Yesterday (May Day!) Was my sweet doggy’s 10th birthday 🙂 What a big day! Therefore, I made him a cake out of his favorite ingredients: apples and peanut butter.

    Hold on Alex, I thought peanut butter was your favorite food.

    You’re right. It is. He’s a smart dog.

    Birthday Boy!

    Print
    Doggy Apple Peanut Butter Cake

    Doggy Apple Peanut Butter Cake

    ~This cake is made especially for your special pup. However, I must say it tastes pretty darn good for humans, too.

    Ingredients

    • 1 apple
    • 4 Tablespoons peanut butter
    • 1/4 cup brown rice flour (or flour of choice. I chose brown rice because there is brown rice in his dog food)
    • 1/2 tsp baking powder
    • 1/4 cup water

    Instructions

    1. Preheat oven to 375*.
    2. Shred the apples into tiny pieces and mix with peanut butter, flour, and baking powder. Then add water and mix.
    3. Pour batter into a lightly greased mini-loaf pan or muffin tins. Feel free to use whatever shape you want. Bake for 20 minutes or until knife comes out clean.
    4. I decorated the cake with an extra apple slice (dipped in lemon juice to prevent discoloring) cut into the shape of a bone. Then I wrote his name in more peanut butter!
    https://www.spoonfulofsugarfree.com/2011/05/02/happy-birthday-pudder/

    He attacked the cake! Literally! It was gone in 2 seconds!
     
    Happy Birthday, Pudder! I love you!

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

    Do you have pets? If so, do you feed them “human food?”

    I don’t feed Pudder human food that often, but I will give him my apple core when I am done eating my apple. He loves it. I will also fill is bone with peanut butter occasionally. He is an apple-loving, peanut butter-snarfing dog!

    ***** I am going to be out of town next week, so would any of you be interested in doing a guest post? Blogger or not, I would love to get some fresh articles on my blog while I am gone!

    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 🙂

    Oh so Tropical

    By

    Most everyone guessed correctly about what was in my breakfast bowl yesterday: kiwi, strawberry, mango, and unsweetened almond milk. However, there was mystery lurking in the bottom….chia gel! Hehe…I’m so evil…Now onto today’s post!

    Oh so pretty…

    Tropical Chia Pudding Parfait

    ~This parfait is Raw, Vegan, Dairy-free, Gluten-free, Nut-free, and, of course, sugar-free! 

    Ingredients

    • 3 Tablespoons Chia seeds
    • 1/2 cup coconut milk
    • 3 Tablespoons unsweetened, shredded coconut
    • 1/2 cup chopped tropical fruit (I used mango, oranges, bananas, and pineapple)
    Mix together the chia seeds and coconut milk and let sit for 20 minutes or until it resembles a thick pudding. In a glass, layer the fruit, coconut, and chia pudding.

    Oh so yummy…

    Oh so healthy… 

    Oh so smooth…

    Oh so fresh…

    Oh so tangy…

    Oh so gorgeous…

    Oh so sweet…

    Oh so uplifting…

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

    What makes you feel alive?

    Psst! Craving more Chia Pudding Parfaits? Click HERE for a Chocolate Banana Pudding Parfait. 

    Meat Lovers Rejoice!

    By

    As soon as I saw Heather make a Meatza, I started defrosting my ground beef.

    You all know that I am such a lover in grain-free foods, so meatzas are right up my alley (Meat Pizza=Meatza). However, I wasn’t in the mood for regular old pizza (I don’t eat cheese anyway), but I was in the mood for Mexican food. Thus, the Taco Meatza was born!

    Taco Meatza

    ~You can rearrange the recipe however you like to make your favorite pizza. Grain-free, gluten-free, dairy-free, nut-free, yeast-free, soy-free, and, of course, sugar-free!

    Ingredients

    Crust:

    • 2 lbs ground beef
    • 1 egg
    • 1 tsp salt
    • 1 package of Taco seasoning (make your own by combining 2 tsp chili powder, 1 tsp garlic powder, 1 tsp ground cumin, 1/2 tsp paprika)
    • 1/2 chopped onion
    Toppings
    • 1 cup of your favorite salsa (You can make your own using THIS RECIPE)
    • 1 cup cooked rice or crushed tortilla chips
    • 1 cup black beans
    • 1 cup chopped veggies (I used onions and bell peppers. Feel free to use whatever you like)
    • optional toppings: guacamole, black olives, lettuce, tomatoes, black olives, cheese (if you eat dairy), cilantro
    Preheat oven to 450*. Combine all crust ingredients and spread mixture onto a baking sheet. Bake for 10 minutes (it will shrink). Drain off beef fat.
    Top the crust with salsa and sprinkle the black beans, rice or tortilla chips, and chopped veggies on top. Broil until golden. Serve with your favorite cold ingredients (like the ones listed above or other favorite taco-toppings).
    The crust with salsa
    The crust with salsa ‘sauce’ …
    Broiled with rice, beans, onions, and bell peppers…
    Topped with Guacamole, tomatoes, cilantro, spinach, and black olives. Served with fresh watermelon.

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

    What is your favorite pizza topping?

    I’m not really picky, and I could eat any pizza topping-as long as it doesn’t have cheese 😉