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Spoonful of Sugar Free

Registered Dietitian

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Mini Frittatas and Lazy Sunday Breakfasts

December 12, 2011 By Alex@Spoonful of Sugar Free

I love Sunday mornings. Lounging around in pj’s, sipping on coffee, and then off to church. Breakfasts should be special on Sundays, yet easy enough you can make it in your pajamas and unbrushed hair.

These mini frittatas meet my “Lazy Sunday Morning” standards. They’re fast, easy, and adaptable. Simply whip up the ingredients and stick them in the oven. While they’re baking you can arrange a fresh fruit bowl or simply sip on a cup of coffee or tea. Whatever qualifies your “laziness” rules that morning.

Print
Mini Frittatas

Yield: 4 servings

Serving Size: 3 mini frittatas

Mini Frittatas

~Dairy-free, Gluten-free, Soy-free, Nut-free, Grain-free, Paleo, and Sugar-free.

Ingredients

  • 8 Large eggs (may substitute some/all for egg whites if desired)
  • 2 cups chopped vegetables (ideas below)
  • 2 tablespoons fresh herbs, optional
  • pinch salt and pepper

Instructions

  1. Preheat oven to 375*.
  2. Whisk eggs until fluffy in bowl with salt and pepper.
  3. Add in chopped vegetables and herbs and mix.
  4. Lightly grease a muffin tin (you will nee 12 muffin cups).
  5. Pour the egg mix into each muffin cup.
  6. Bake for ten minutes or until slightly browned and a toothpick comes out clean. The frittatas will puff up in the oven and then settle down after you take them out.
  7. Let cool for a few minutes before removing from tin and serving.
3.1
https://www.spoonfulofsugarfree.com/2011/12/12/lazy-sunday-breakfasts-giveaway/

Ingredient Ideas:

  • Mexican: tomatoes, onions, bell peppers, black olives, and cilantro. Top with salsa and guacamole.
  • Greek: Bell peppers, spinach, kalamata olives, leeks, and capers.
  • Meat Lover’s: bacon, ham, beef, an whatever else is in your fridge.

Some of my favorite Brunch Recipes include the following:

  • Baked Banana Oatmeal
  • Breakfast Bread
  • Pecan Sticky Buns
  • Pumpkin Spice Latte Granola
  • Breakfast Oat Cakes

(Please excuse my “Lazy Sunday Morning” attire: extra-large t-shirt).

To help me make this Sunday Breakfast, Oxo sent me a Egg Beater to try out and use. You can read more about the product HERE.

Thanks so much, Oxo! I love it. Very easy to use, and it whips the eggs perfectly. I can’t wait to create a healthy meringue and whipped coconut cream with it.

They also sent me an extra egg beater to send to one of you!

This Giveaway is now Closed. Thanks to everyone who entered.

Filed Under: Uncategorized Tagged With: breakfast, eggs, Giveaway, Gluten-free, healthy, nutrition, recipe, sugar-free, vegetables

My Nutcracker Ate My Cookies!

December 10, 2011 By Alex@Spoonful of Sugar Free

Once upon a time there was a little girl who was baking cookies for Santa. It was Christmas Eve, and the stockings were hung by the Fireplace. The tree was decorated and the smell of chocolate drifted through the air.

 

The little girl was making chocolate-mint crinkle cookies, and she had just finished making all the dough. She turned around to turn on the oven; but when she returned to her cookies dough, the bowl was empty! In it’s place was a wooden man, with her cookie dough in his mouth.

There’s the culprit:

 

She was furious with the wooden man for eating all her cookie dough! Now she had no more cookie dough to make cookies for Santa! There were only a few minutes left until Santa arrived, and there was no time to make another batch. She started to cry.

Then the clock struck Midnight and a clatter came from her living room. It was Santa coming down the chimney! He came over to the little girl to see what was the matter; after all, how could she be sad on Christmas Eve?

The girl told Santa Claus the whole story, and showed him the wooden man who ate her cookies.

 

Santa popped the cookie dough out of the wooden man’s mouth and placed it into his own mouth. He declared it was the best cookie dough he had ever tasted.

However, since the wooden man simply took the cookie dough without asking, Santa condemned him to only cracking nuts and never eating cookies again.

So that is how Chocolate Mint Crinkle Cookie Dough came to be, and how wooden men became Nutcrackers.

Don’t believe me? Ask Santa himself!

Print
Chocolate Mint Crinkle Cookie Dough Bites

Chocolate Mint Crinkle Cookie Dough Bites

~These cookie dough bites are unbaked. Gluten-Free, Grain-Free, Soy-Free, Dairy-Free, Vegan, Paleo, and Sugar-Free.

Ingredients

  • 5 dates
  • 1 cup walnuts
  • 1/4 cup cocoa powder
  • 1/8-1/4 tsp peppermint extract
  • pinch of salt

Instructions

  1. First, process the dates in a food processor or strong blender until smooth.
  2. Then add all other ingredients process. I like the walnuts to stay a bit chunky, but this is up to you. Shape the dough into balls or cookies and enjoy!
3.1
https://www.spoonfulofsugarfree.com/2011/12/10/my-nutcracker-ate-my-cookies/

Whatever you do, keep it away from wooden men.

 

Health Benefits:

  • Walnuts: This nut is a rich source of Omega 3’s. It can help lower cholesterol and protect the heart. Full of vitamin E, B, and fiber.
  • Mint: Besides simply freshening your breath, mint can help aid in digestion and remedy nausea. The strong aroma is also very helpful in clearing congestion and relieving sore throats.
  • Chocolate: Click HERE for a post I did about all the benefits of chocolate.
  • Dates: A laxative food with a high-fiber content, so it can help those suffering from constipation. They are digested quite easily and are great for when you need quick energy. Also, regular consumption of dates has been found to help the growth of friendly bacteria in the intestines.

 

THOUGHT-PROVOKING, MIND-PRODDING QUESTION OF THE DAY:

What is your favorite Christmas cookie?

When I was little, I loved making sugar cookies for Santa. Although they weren’t my favorite flavor, I liked making different shapes and decorating them.

This post was a part of my Operation Beautiful Food. Original recipe here: Christmas Cookies

Filed Under: Uncategorized Tagged With: chocolate, cookies, dairy-free, dessert, food, Gluten-free, grain-free, healthy, nutrition, nuts, recipe, sugar-free, vegan

Peanut Butter Chocolate Chip Cookie Dough Bites

December 7, 2011 By Alex@Spoonful of Sugar Free

 

As you all know, peanut butter and chocolate (and banana!) is my favorite combination of all time.

Something about it makes my mouth water. Makes my dog drool, too, but I can’t share with him (no chocolate for dogs!).

 

I’d rather not share this treat with anyone, but ’tis the season of giving.

And Cookies. And Cookie Dough. And Pumpkin Pie. 

And Peanut Butter apparently (at least in my mind).

Print
Peanut Butter Chocolate Chip Cookie Dough Bites

Yield: 2 dozen bites

Peanut Butter Chocolate Chip Cookie Dough Bites

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

Ingredients

  • 5 dates
  • 1/2 cup roasted, salted peanuts (or use unsalted peanuts and add your own salt)
  • 1 oz. unsweetened chocolate, chopped
  • optional: 2 Tablespoons cocoa powder for extra chocolate flavor

Instructions

  1. Using a food processor (I have also had success with a magic bullet), chop the dates first into a date-paste.
  2. Then add nuts and chop.
  3. Finally, add chocolate chunks and stir.
  4. If the dough is too powdery, add a small dash of water. If it is too sweet, add more peanuts. If it is not sweet enough, add more dates. The recipe is extremely versatile.
  5. Note: It is best when the peanuts are chunky, so don’t over-chop the peanuts!
3.1
https://www.spoonfulofsugarfree.com/2011/12/07/peanut-butter-chocolate-chip-cookie-dough-bites/

Health Benefits:

  • Chocolate: Click HERE for a post I did about all the benefits of chocolate.
  • Dates: A laxative food with a high-fiber content, so it can help those suffering from constipation. They are digested quite easily and are great for when you need quick energy. Also, regular consumption of dates has been found to help the growth of friendly bacteria in the intestines.
  • 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.

 

Thought-Provoking, Mind-Prodding Question of the Day:

Cookies or Cookie Dough? What do you choose?

This post was a part of my Operation Beautiful Food. Original recipe here: Faux Peanut Butter Chocolate Chip Larabars

Filed Under: Uncategorized Tagged With: chocolate, cookies, dairy-free, dessert, food, Gluten-free, grain-free, healthy, nutrition, nuts, Peanut Butter, recipe, sugar-free, vegan

December 4th-Four Things

December 4, 2011 By Alex@Spoonful of Sugar Free

Sometimes I just yell, “Happy (Month) (Date)!” just so the day sounds more exciting. For example,

Happy December 4th!

I hope you all are having a great start to the Holiday Season. What’s not to love about the endless Christmas Carols, Pumpkin Spice Recipes, and the busy shopping centers?

Here’s a list, in pictures, of the new happenings in my world:

1. I guest-posted over at RunToTheFinish last week: “Sugar-Free Treats the Whole Family Will Love.“

Pinned Image

2. I finally made a Pinterest account, and I am loving it. You can follow me HERE. Also, you can follow me on Twitter and Facebook if you like, too.

3. 80* Weather, Green Leaves, and Flowers in December? I can’t ask for much more. We are having a beautiful winter so far (at least where I live).

4. Did you know it’s National Cookie Day? Go bake some cookies! (Or keep them raw like my Chocolate-Almond Cookie Dough Bites above)

THOUGHT-PROVOKING, MIND-PRODDING QUESTION OF THE DAY:

Quick! Tell me four things you are enjoying right now.

Filed Under: Uncategorized Tagged With: christmas, cookies, flowers, pinterest, weather

Grain-Free Pumpkin Pie Bars with Creamy Frosting

December 1, 2011 By Alex@Spoonful of Sugar Free

Happy December 1st!

I’m very excited for this Christmas season. My house has already been decorated with cinnamon-scented candles, stuffed snowmen, pictures of Santa, and, of course, the Christmas tree. Now I’m ready to start on the Advent Calendar!

For me, the flavors of pumpkin and cinnamon are not limited to Thanksgiving. I love them all year round. Especially during the Christmas season.

Already tired of Pumpkin and Pumpkin Pie?

Go buy a can of pumpkin anyway. Make this recipe. You will love it.

You can thank me later. After you’ve devoured this:

Print
Grain-Free Pumpkin Pie Bars with Creamy Frosting

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Yield: 8 large bars

Serving Size: 1 bar

Calories per serving: 67 calories per bar (count does not include frosti

Grain-Free Pumpkin Pie Bars with Creamy Frosting

~This recipe was inspired by my Grain-Free Pumpkin Spice Bread, Healthy Pumpkin Pie, and Cinnamon Whipped Cream. Grain-Free, Dairy-Free, Soy-Free, Gluten-Free, and Sugar-Free.

Ingredients

  • Pumpkin Bar Ingredients:
  • 1 can (15 oz.) pumpkin
  • 1 tsp cinnamon, 1/2 tsp ground ginger, 1/4 tsp cloves, 1/4 tsp nutmeg (or 2 teaspoons pumpkin pie spice)
  • 1/4 teaspoon vanilla
  • 2 eggs
  • 1/2 cup coconut flour
  • 1 teaspoon baking powder
  • 1/4 cup nondairy milk (like almond milk) or water
  • Sweeteners*
  • Coconut Cream Frosting Ingredients:
  • 1 can full-fat coconut milk
  • 1/4 teaspoon vanilla

Instructions

  1. Pumpkin Bar Directions:
  2. Preheat oven to 350*.
  3. Mix the dry ingredients together and then the wet.
  4. Mix the dry and wet together and spread mix in a greased 8? square baking dish.
  5. Bake for 45 minutes, or until the edges are browned and a toothpick comes out clean.
  6. Let cool completely before frosting.
  7. Coconut Cream Frosting Directions:
  8. Place your can of coconut milk in the fridge and leave overnight. Open the milk the next morning, and do not shake. The top of the can should be thick, scoop this out. About halfway through you should reach a point where the cream turns to water. Do not scoop out the water.
  9. Whip the vanilla into the cream until well-combined and fluffy.
  10. Spread on bars, cut into squares, and enjoy!
  11. (Make sure to keep the bars refrigerated because the coconut cream will melt in hot temperatures)

Notes

*Sweetener ideas: When I make this for myself, I leave sweeteners out. When baking for others, I suggest adding a sweetener. The following are some options. 1. Blend five dates (or more depending on your sweet tooth) with the milk until completely smooth. Then use the milk as specified above. 2. Use 1/2 teaspoon white stevia powder or liquid stevia drops.

3.1
https://www.spoonfulofsugarfree.com/2011/12/01/grain-free-pumpkin-bars-with-creamy-frosting/


The bar itself is very tasty, but the cream on top really makes it fantastic. It’s like pumpkin pie in a portable form! Easier to make than pumpkin pie, too, because you don’t have to make a crust. It’s creamy and dense, sweet and spicy, and very flavorful. It makes a great breakfast bar or snack, and a great gift for the holidays. Make up a batch of these to give to co-workers, neighbors, or friends.

Health Benefits:

  • Cinnamon: Studies have shown that it can help lower LDL cholesterol, help regulate blood sugar levels, has anti-clotting effect on blood, and it can boost cognitive function and memory.
  • 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. This means that the body has no opportunity to store the medium-chain as fat. Coconut is also a great source of dietary fiber with a whopping 5 grams per oz!
  • Pumpkin: One cup of pumpkin has 7 grams fiber, 2650 IU Vitamin A, 564 mg potassium. It also boasts a truckload of antioxidants like Alpha-carotene and Beta-carotene.

THOUGHT-PROVOKING, MIND-PRODDING QUESTION OF THE DAY:

Are you as excited for the holidays as I am?

What are your thoughts on baked-goods as gifts?

Personally, they are my go-to gift. There’s nothing like baking a batch of cookies or Pumpkin Spice Latte Granola, and then decorating it with a bow to give to friends.

Filed Under: Uncategorized Tagged With: bake, christmas, cinnamon, coconut, cookies, dairy-free, dessert, food, Gluten-free, grain-free, healthy, nutrition, pumpkin, recipe

Wild Edible Plants

November 28, 2011 By Alex@Spoonful of Sugar Free

Yesterday I did something rather spontaneous.

I went on a “Wild Edible Plant” walk. It took place at an organic farm, and a folk herbalist/wildcrafter taught me about the free “food” that grows in the wild. The common “weeds” grown in my area and their edible and medicinal properties.

I must admit that I had never thought that I would walk around in the wilderness, pick up strange leaves, and then pop them in my mouth! I enjoyed myself, though, and learned a bit about wildcrafting.

The first thing you need to do before swallowing anything is test yourself for allergies with the plant. Chew a small piece of the plant on the tip of your mouth for a while. If you experience any itching at all, spit it out immediately and rinse your mouth with water.

People react differently to different kinds of herbs. One herb might be very beneficial to a lot of people; however, if you are allergic to it, don’t eat it.

I don’t know exactly which plants are which, so I do not suggest going out into your yard right now and eating any plant you see. I suggest getting help from a professional before eating anything.

Now let’s see what I ate/saw:

Cranesville: Also known as True Geranium. This can be rubbed onto skin externally to help hemorrhoids.

I think this one is Stinging Nettle, scientific name Urtica dioica. It grows well under oak trees. It is full of highly-absorbable minerals like Iron, Potassium, Calcium, and different salts. Do not eat it raw, but steam it. Supposedly it tastes somewhat like spinach (didn’t try this one). Also, the juice inside the leaf can help fire-ant bites.

 

These, I believe, are the Viola and Plantain plants. They are a dark, leafy green that can be used in salads. They are also known as anti-tumor plants.

This is the Sour Thistle. It is full of thorns, but it can be eaten to cool you down during a hot day.

I loved taking photos of these. They’re called Beauty Berries. Like their name suggests, they’re beautiful. The trick in knowing whether or not the berry is ripe to pick is if it comes easily off the vine. If it doesn’t, then it isn’t ripe. If it is wrinkled, then it is overripe.

The berries don’t have much of a taste, but it was fun to pop in my mouth. You can boil the leaves for hours and use the water as a mosquito repellent!

This was my favorite, Oxalis. They have triangular-shaped leaves and small purple-pink flowers. They tasted delicious, sweet and tangy. It would pop in your mouth with a flavor sort of like raspberries. I could eat these all day.

Bitter Melon: This has a little spiky, orange berry on it. I believe the seeds inside the berry are poisonous, but the leaves are good for regulating blood sugar levels.

I can’t remember what this is, but it sure is pretty!

This is a nutritional powerhouse. Spanish Needles. Helps digestion, helps the liver, reduces inflammation, powerful antioxidant, lowers blood sugar, and it supposedly can kill leukemia cells.

The area the scavenger walk took place was by an organic farm. You can see here all the delicious lettuce they’re growing.

Chickens and roosters. My dog liked barking at these fellows.

***Note: I am not an expert in these plants and herbs, so I cannot advise you whether or not these will treat or cure anything. I’m just sharing with you what I learned yesterday on a small journey. Always consult an expert before starting a new diet or regimen, or eating foreign plants.

THOUGHT-PROVOKING, MIND-PRODDING QUESTION OF THE DAY:

If you are an herb-expert reading this post, will you tell me more about wild plants? If I made any mistakes from the above, please correct me!

Have you ever been on a “weed walk,” or sampled wild plants?

Filed Under: Uncategorized Tagged With: farm, herb, organic, plants, weed

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