Spoonful of Sugar Free

Registered Dietitian

Recipes

A Sugar-Free Birthday

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Thanks for all the Birthday wishes!!! I had such a great day…

I woke up and had a great Birthday breakfast!

Veggie Omelet, decaf coffee, and fresh blueberries and bananas!

My fabulous birthday hat and fabulous 'sugar-free' cupcake mug!

Then I made yummy treats for the day…

Sugar-free Chocolate Cupcakes with Peanut Butter Frosting

Bringing cupcakes to elementary school tennis is a must!

I went about my day as usual, but had a great birthday dinner!

Anthony’s Coal Fired Wings (THE BEST! Grilled instead of basted in a yucky sauce and topped with rosemary), a big salad, Grilled potatoes, homemade gluten-free crackers, Vegan (soy-free, dairy-free, nut-free) spinach artichoke dip, and…..

Raw Chocolate Banana Cream Pie with Chocolate Peanut Butter Crust!!!!

It was such a great day, and I had a lot of fun making new recipes. I have a lot of new recipes to share with you…

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

Did you bring treats on your birthday to school?

It was always a big deal with my elementary school. Cupcakes, donuts, candy, brownies, cookies……sugar crash!

Also, what recipes do you want me to give you first???

 

7th Heaven in 7 Layers

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I am so glad you all liked “A Day in the Life of a Sugar-Free Girl” post! You all had some great questions, and I tried to answer them to the best of my ability. There were a few people who requested me to do a post about my vitamins and supplements, and I think it is a great idea! I will get to work on writing a post about this.

Also, here is the Sugar-Free 7 Layer Bar recipe I taunted you all with on Monday!

It started out with me buying a bag of unsweetened carob. I don’t why I didn’t try this sooner! I thought I didn’t like carob, but I was so wrong! This stuff is amazing, and extremely sweet naturally (I can only handle a few pieces before I get a sugar-headache). However, I think it tastes more like butterscotch rather than chocolate.

 

Here is a breakdown of the seven layers of a regular 7-Layer bar and my healthy 7-layer bar:

Regular 7-Layer Bar: ***************************My Healthy 7-Layer Bar:

1. Graham Cracker crust                                                 1. Oatmeal Crust

2. Chopped walnuts                                                         2. Chopped Walnuts or Pecans

3. Chocolate chips                                                            3. Unsweetened Chocolate Chunks

4. White Chocolate chips                                                4.  Dried Fruit

5. Butterscotch chips                                                       5. Unsweetened Carob Chips

6. Sweetened Shredded Coconut                                   6. Unsweetened Shredded Coconut

7. Sweetened condensed milk                                       7. Coconut milk

 

Print
7th Heaven in 7 Layers

Serving Size: 18 bars

7th Heaven in 7 Layers

~These 7-Layer bars (or Magic Bars) are gluten-free, vegan, dairy-free, and, of course, sugar-free!

Ingredients

  • 1 cup oats
  • 1/2 cup oat flour (blend oats in blender until smooth)
  • 1/2 cup chia gel (mix 1 tablespoon of chia seeds with 1/2 cup water and let sit for 20 minutes, or until they "puff up")
  • 1 cup chopped walnuts or pecans
  • 1/2 cup chopped unsweetened chocolate (I used Baker's bars)
  • 1/2 cup unsweetened carob chips
  • 1/2 cup chopped dried fruit (like dates, apricots, raisins, or cherries. Optional. They taste fine without the fruit, too!)
  • 1 cup shredded coconut
  • 1 (14 oz) can of coconut milk

Instructions

  1. Preheat oven to 375*.
  2. Lightly grease a 9x13 inch baking pan and line with parchment paper or foil to help lift the bars out of the pan.
  3. Mix the oats, oat flour, and chia gel together and spread on bottom of pan. Bake for 10 minutes or until a toothpick comes out clean.
  4. Then sprinkle the walnuts in a layer, chocolate chunks, carob chips, fruit (if using), and coconut shavings on top.
  5. Pour the coconut milk evenly over the dish.
  6. Bake for 25 minutes or until the coconut is golden brown.
  7. Let the bars cool at room temperature for 2 hours (or in the fridge for less). If you try to cut the bars before they cool, they will crumble. Once they are done cooling, cut the bars and serve to hungry people 🙂
https://www.spoonfulofsugarfree.com/2011/03/02/7th-heaven-in-7-layers/

In the pan cooling....the agony of having to wait! Ugh!

 

Health Benefits:

  • Carob: Unlike chocolate, carob contains no caffeine and it contains a number of nutrients, including vitamins A, B, B2, B3, and D. It contains a good dose of Pectin that helps to eliminate toxins from the body.
  • Chocolate: Click HERE for a post I wrote on all the benefits of Chocolate.
  • Coconut: Coconut is widely misunderstood because of it’s high fat content; however, coconut’s saturated fat is made up of medium-chain fatty acids. These medium-chains are easy to absorb and digest, and are converted quickly into energy. Coconut is also a great source of dietary fiber with a whopping 5 grams per oz.!
  • Oats: Click HERE for a post I wrote on al the benefits of Oats.

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

What was your most memorable birthday dessert as a kid?

I remember my mom making me a birthday cake shaped like a jewelry box! It was my absolute favorite! It had candy necklaces, gold coins, and ring pops in it. It also had a beautiful ballerina on top that I got to keep. I wasn’t always sugar-free 😉


I Love Food!

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And apparently, so does everyone else! Here is the long overdue Food Lovin’ Post!

Food Lovin’ Around the World:

Kelsey, from the Snacking Squirrel, loves her Starbuck’s coffee…

And her favorite egg salad sandwich from The Red Brick Cafe in Sidney B.C. (which is also one of her favorite cafes).

Lea from the Healthy Coconut loves her Coconut sticky rice with mango.

Krissie loves her homemade Nasi Goreng Pedas (Spicy Fried Rice).

Haley from Teen on a Mission loves the tamale and guacamole plate from “The Stand” in Laguna Beach, California.

Ann from Annie’s Simple Life loves her favorite summer sorbet, a mix of frozen bananas and blueberries. Click on picture for recipe.

Kathleen from Kat’s Health Corner loves her Pumpkin Cranberry Nutty Cookies. Click on Picture for recipe!

Carrie from Moves n’ Munchies loves her oatmeal. (Who could blame her? She makes the best bowls in town!)

Erika from FoodFitnessFun LOVES nut butters!

Dianna loves THESE kabocha squash scones.

Heather loves persimmons!

Maija loves roasted chestnuts…

…and fresh black mission figs!

Thanks to everyone who submitted pictures! It was so much fun to look at all of them. There are definitely a few more foods I want to try now 🙂

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

For those who didn’t get a chance to send a picture, what is your favorite food?



Chia: The Seed of Champions!

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Not only is chia seed great for chia pets…

Given to me by my little brother for Christmas! Thanks lil bro!

But it makes the easiest, most delicious pudding!

Chocolate Banana Pudding Parfait

~This parfait is a perfect dessert for special occasions, but it can also be a quick and delicious breakfast! Raw, Dairy-free, vegan, gluten-free, and, of course, sugar-free!

Ingredients

  • 1 serving Magic Banana Ice Cream
  • 3 Tablespoons chia seed
  • 1/2 cup milk substitute (like almond milk or coconut milk)
  • 1 Tablespoon Cocoa powder (cacao powder for a raw treat)
  • Optional Toppings: cacao nibs, unsweetened coconut shavings, coconut cream, chopped peanuts, banana slices

Mix together the chia, milk, and cocoa powder. Let sit in the fridge for about 20 minutes or until the chia seeds puff up into a pudding. While the chia pudding sets, make the Magic Banana Ice Cream.

Now, take a glass jar, bowl, or cup and layer the banana ice cream with the chocolate pudding. Top with whatever toppings you choose!

Usually I will make a huge batch of chia pudding, and keep it in the fridge for whenever I want to make a parfait, eat it plain, or mix into my oatmeal!

Benefits of Chia Seeds

The ancient Aztecs and Mayans used to carry this beloved seed with them on long journeys to increase their strength and endurance. Chia seeds can absorb up to 12 times it’s weight in water, so it is also a great hydrator. It can help electrolyte imbalances by maintaining fluid balances. When I play long tennis matches in the hot Florida summer heat, I will put a few tablespoons of chia into my water jug to help me last through the match.

Chia seed is also a great source of fiber, omega-3 fatty acids, and antioxidants. It can also help balance blood-sugar levels, so it is great for diabetics. It helps blood sugar levels by slowing the conversion of carbohydrates into sugar. I keep a jar of chia gel handy in my fridge at all times and will pour a little bit into my water throughout the day. I also use this gel to put in baked goods as an egg replacement. It is the best egg replacer I have found yet, and I highly recommend it to vegans and those allergic to eggs. 1/4 cup chia gel=1 egg.

Other great recipes with chia and chia eggs:

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

Have you tried chia yet? If so, what are your favorite ways to use it.

Also, do you like parfaits? I just love parfaits. My sister and I used to always surprise our parents with breakfast in bed for their birthdays. We would always make yogurt parfaits with fruit and grape-nuts 🙂

P.S. For those Vegans who wanted to try my Grain-Free Banana Bread and Pumpkin Spice Bread, Kelsey substituted the eggs with tofu. It was a success! Check it out HERE.

Bite-Sized Makes Everything Better

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It is true. Whenever something is small and cute, it is more fun to eat! Take for example mini muffins, finger sandwiches, baby carrots, or even mini quiches. It’s just fun.

So to cure insane bite-sized craving, here is the best dessert/snack recipe that is quick and easy to make. Not to mention undeniably scrumptious.

 

If Elvis Liked Chocolate Bites (aka Chocolate, peanut butter, and banana balls-no bake!)

~These bites are vegan, dairy-free, gluten-free, and of course, sugar-free!

Ingredients

  • 1 overripe banana, mashed
  • 4 Tablespoons peanut butter
  • 1 oz unsweetened chocolate bar, chopped (I used Baker’s)
  • 4 Tablespoons rolled oats
  • optional: 2 Tablespoons peanuts

You can use whatever measurements you like as long as the dough sticks together.

Mix together all ingredients and roll into balls. Sometimes the dough is easier to roll when cold, so feel free to stick it in the fridge for a few minutes before rolling. Then, you can either place them in the freezer for ten minutes (I like to do this because it makes them extra chewy!), or eat away! Enjoy!

Chomp!

Health Benefits

  • Peanuts: This legume is a protein power house with 7g of protein per oz. It also has a great monounsaturated fat content that can help lower cholesterol and keep your skin beautiful! It is also a good source of Coenzyme Q10 which protects the heart during periods of lack of oxygen. It is also a good source of fiber and antioxidants.
  • Bananas: Rich in potassium, bananas help the body’s circulatory system deliver oxygen to the brain. This also helps maintain a regular heartbeat and a proper balance of water in the body. It also contains tryptophan to help relax you and lift your spirits!
  • Chocolate: Read a post about the benefits of chocolate HERE.

If you want this delectable combo in other variations try the Alex Granola Bar or these great pancakes.

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

Are you a fan of Elvis Presley?

Honestly, I don’t think I’ve ever really listened to his songs before. I’ve listened to a few, but I am not a maniac about him. Maybe I should, though. Are you crazy for the king? However, even if I don’t like his songs. I love his sense of taste 😉

 

Your Dinner Tonight

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Have you tried Socca?

I have made it a few times thanks to the Pure2Raw Twins, and have loved it plain and as a sandwich. Then one night I wondered, “Why not make it into a pizza?”

Oh my goodness! I am so glad I did! It was the best dinner I had all month! The pizza was extremely filling, but oh so satisfying. I only had one slice, and I was stuffed!

 

Pesto Socca Pizza with Grilled Veggies and Chicken Sausages

~The pizza can be made vegan/vegetarian by simply omitting the sausage. Dairy-free, gluten-free,  and of course, sugar-free!

Serves 6

Ingredients

Socca:

  • 1 cup garbanzo bean flour
  • 1 cup water
  • 1 tsp salt
  • 1 Tablespoon olive oil

Preheat oven to 425*. Mix all ingredients together except the olive oil. Batter will be thin. Spread the olive oil on a 10-12 inch round pan (I used a cast iron) and place in hot oven for a few minutes. Then pour the batter into the pan and bake for 15-20 minutes or until the socca is brown on the underside. Flip the socca carefully onto a dish you can put back into the oven (you will be broiling it later).

NOTE: I’ve seen socca made many ways. Some bake it, some broil it, some flip it half way through. This is up to you! If you like it extra crispy-try broiling it. If you like it soft-bake it. Pure2Twins have many different recipes HERE.

 

Vegan Pesto

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

  • 1 large bunch of basil (about 2 cups loosely packed)
  • 1 clove garlic
  • 1/2 cup walnuts
  • 1/2 tsp salt, or to taste
  • 4 Tablespoons of olive oil
  • 2 Tablespoons Nutritional Yeast

Place all ingredients except olive oil in a food processor or strong blender (I used my magic bullet). Process until finely ground. Then add the olive oil a tablespoon at a time until desired consistency is reached.

The nutritional yeast and walnuts give it a creamy taste without the dairy. It keeps in the fridge for 5 days. I didn’t use quite all of it on my pizza. You can use the leftovers on sandwiches, pasta, and as a dip for crackers.

Pizza Toppings

~You can use whatever topping you like! Omit the sausage for a vegan/vegetarian pizza.

  • 2 cups spinach
  • 1/2 green bell pepper
  • 1/4 onion
  • 5 artichoke hearts
  • 2 Tablespoons capers
  • 2 chicken sausages
  • 1 clove garlic

First, boil the sausages in a pan for about 10 minutes, covered. Then, slice them and brown them on a pan slightly coated in olive oil. Remove. Chop the onions, bell pepper, and garlic and saute in olive oil. Add the spinach and cook until slightly wilted.

 

Assemble Pizza

Spread the pesto on the socca in an even layer. Then add the sauteed veggies and the artichoke hearts, capers, and sausages. Broil on High for 3 minutes or until the tips of the veggie and socca brown.

Let cool for a couple minutes and serve hot! Bon Appetit!

 

 

 

Health Benefts

  • Garbanzo Bean Flour: Also known as chickpeas, these beans are protein power houses with 10g per 1/4 cup. They contain an amazing amount of fiber with 8g per 1/4 cup. An excellent source of the trace mineral molybdenum, garbanzo beans help in the process of detoxification of sulfites. This mineral is an important component of the enzyme sulfite oxidase, which is involved in this detoxification process.
  • Leafy Greens: Our parents always told us to “eat our greens,” and for good reason, too! Leafy greens contain a lot of Vitamin K which protect our bones, regulate blood-clotting, and help prevent diabetes. Lutein and zeaxanthin are carotenoids found in dark-green leafy vegetables that are concentrated in the eye lens and macular region of the retina. The carotenoids play a protective role in the eye.
  • Basil: This herb has been used for centuries to help cure colds, coughs, and sore throats. It is also known as an anti-stress agent, and can help reduce blood cholesterol.
  • Nutritional Yeast: Nutritional yeast is full of nutrients (hence the name). It contains 18 amino acids and 15 minerals that are all good for you. Especially known for its vitamin B content, it helps maintain ideal intestine ecology, improve blood production, maintain cholesterol levels, and improve liver function.

 

 

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

What is your favorite meal of the day?

Mine is Breakfast. I could seriously eat “breakfast food” all day long! Sometimes I do…