Spoonful of Sugar Free

Registered Dietitian

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Antipasto Skewers

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Happy November Everyone!

Can you believe it? The months of 2011 are racing by. Pretty soon we’ll be lighting off fireworks for New Years!

These were one of the appetizers I served at my Apple a Day dinner party. They were a huge hit, and probably one of the best dishes of the evening.

Antipasto Skewer of Chicken Apple Sausage, Roasted Tomato, Artichoke Heart, and Olive

~These skewers are dairy-free, gluten-free, and sugar-free! 

Ingredients:

  • 12 oz. Chicken Apple Sausages (I used Applegate Farms because they use minimal ingredients, they were organic, and I already knew that I loved the taste)
  • 1 small carton cherry tomatoes
  • 1 14 oz. can artichoke hearts, drained
  • olives of choice (I used a mix of kalamata and manzanilla olives)
  • 1 teaspoon oil of choice, for pan
  • wooden skewers

First, slice the fully-cooked chicken sausages into 1 inch slices. Put 1 teaspoon oil on pan and heat to medium-high. Place each sausage piece on pan and brown each side, about 5 minutes. Next, add the cherry tomatoes to the pan and cook slightly until it has turned slightly brown in spots, about a minute.

Take your wooden skewers and skewer the olive, artichoke heart, tomato, and then the sausage. Look at the picture below for help. Arrange on baking dish and cover with foil. Heat sausages in 350* oven for about 5-10 minutes or until warm.

You can also prepare these the day before and simply heat them in the oven before serving.

It makes a beautiful appetizer, and it is quite simple to make. You could even have your kids, young cousins, etc help with the skewering.

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

Did you have a happy halloween? What did you do?

I hope you didn’t eat too much candy! If you did, consider signing up for the sugar-free challenge to give your body a sugar-detox.

Exciting News: Crunchmaster donated their Sea Salt 7 Ancient Grains and Multi-Seed Crackers to the challenge. Each participant is entered to win this prize or the Artisana nutbutters. There will now be two prizes with two different winners! Sign up HERE. 

An Apple a Day

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An apple a day keeps the doctor away.

We all know this saying. Apples are full of fiber, vitamins, and minerals, not to mention versatile and tasty for recipes and snacking. Fall is known for colorful leaves, colder days, and apples! One of my favorite memories is of picking my own apples from an orchard and bringing barrels of them home to enjoy over the next month.

As soon as Foodbuzz called bloggers to submit their meal ideas for 24×24, I thought of apples. They’re comforting. They’re healthy.

A few friends gathered to share this spontaneous meal, and we gathered on my back porch that looks out over a small lake. We lit a few candles, and the chatting and eating began.

P.S. Ping Pong tables make great buffet-tables. Simply lay a tablecloth over it and serve.

My own rule for the feast: every dish must contain apples. And, yes, I did make all the food without a kitchen. I used the outside table as a prepping station, the laundry room’s sink as a washing station, and a brand-new oven we just plugged in.

Menu

Appetizers: 

Apple Crisps with Peanut Butter Hummus Dip

Antipasto Skewer of Chicken Apple Sausage, Roasted Tomato, Artichoke Heart, and olive

Main Course:

Beer-Braised Apple Cider Pork Chops with Sauteed Onions

Sides:

Homemade Cinnamon Applesauce

Roasted Sweet Potatoes with Apples and Pecans

Roasted Brussel Sprouts with Apples and Bacon

Spinach Salad with Balsamic Dressing

Dessert: 

Fresh Apple Pie with Whipped Cinnamon Cream

Drink:

Sparkling Apple Cider


Sparkling Apple Cider. Mix Equal Parts sparkling water (unsweetened) with apple cider (preferably organic). Serve with cinnamon stick.

Recipes will be coming soon, and all of them were sugar-free, dairy-free, and grain and gluten-free. Consider this coming week a week of apple recipes!

Apple Benefits: a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones. The pectin in apples lowers LDL (“bad”) cholesterol, and it supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes.

Thanks to FoodBuzz for sponsoring this meal, and allowing me to share it with others.

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

Do you have a favorite apple recipe to share?

Also, don’t forget to sign up for the Sugar-Free Challenge! Each participant is entered to win some Artisana nutbutters.

Roasted Sweet Potatoes and Apples

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Are you ready for more cinnamon?

When I think of flavor flavors, all I think of is cinnamon. And lots of it.

Cinnamon in Fruit Crisp, Granola, and Breakfast Bread:

Most of all, though, I think of cinnamon with warm and tender apples and sweet potatoes.

Roasted Sweet Potatoes and Apples

~This recipe requires minimal effort. The measurements do not have to be exact. Simply throw in the amount of potatoes and apples you have. Dairy-Free, grain-free, gluten-free, vegan, soy-free, and, of course, sugar-free! 

Ingredients

  • 5 medium-sized sweet potatoes, chopped with skin on
  • 3 medium-sized apples, chopped with skin on (any variety works. I prefer a sweeter apple like gala, but tart apples like granny smith work well, too)
  • 1/2 cup chopped pecans or walnuts
  • 1 teaspoon cinnamon
  • 1 Tablespoon coconut oil, or oil of choice

Preheat oven to 400*. Toss the apples, sweet potatoes, and nuts with the oil and cinnamon until evenly coated. Spread evenly on a baking sheet. Bake for 30-35 minutes, or until soft and golden brown.

You may serve this hot or cold. It tastes great hot on cold days, but I also love snacking on it when cold. It would be a great side dish for a Thanksgiving dinner, or even a main course for a light dinner or lunch.

 

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.
  • Pecans: They help boost your immune system, reduce LDL cholesterol, and protect against Breast Cancer because of the high levels of oleic acid. It contains vitamin E, calcium, magnesium, potassium, zinc and fiber, as well as antioxidants.
  • Walnuts: Rich in fiber, protein, vitamin B, Omega-3s, magnesium, and antioxidants. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease. Walnuts have often been thought of as a “brain food,” not only because of the wrinkled brain-like appearance of their shells, but because of their high concentration of omega-3 fats. Your brain is more than 60% structural fat. For your brain cells to function properly, this structural fat needs to be primarily the omega-3 fats found in walnuts.
  • Sweet Potatoes: Click HERE for a post I wrote about the benefits of Sweet Potatoes.
  • Apples: “An Apple a day keeps the doctor away!” a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones. The pectin in apples lowers LDL (“bad”) cholesterol. The pectin in apples supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes.

 

 

When baking this, the smell of cinnamon drifted throughout the house. All I wanted to do was curl up in a soft sweater, drink hot cocoa, read a nice book, and devour this dish!

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

When you think of Fall, what flavors do you think of?

 

A Use for Figs

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Remember those figs I bought about a month ago?

Well…I tried experimenting with a healthy fig newton, but that didn’t turn out very well. I tried eating them plain, and didn’t like them too much. Then I froze them for later.

A couple days ago I looked in my freezer and saw the frozen figs and the overflowing bucket of fresh plums in my fridge, and I decided to make a crisp. A fruit crisp full of fresh plums, figs, orange zest, and topped with crunchy granola.

Fresh Fig and Plum Crisp

~This crisp was adapted from my Pick-a-Fruit Crisp recipe. Dairy-free, gluten-free, soy-free, vegan, and, of course, sugar-free! 

Ingredients

  • 8 plums, chopped
  • 6 figs, chopped
  • zest and juice of 1 orange
  • 1/2 cup rolled oats
  • 1/3 cup chopped nuts (I used a mix of walnuts and almonds)
  • 1 Tablespoon coconut oil, or oil of choice
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon salt

Preheat oven to 375*. Mix the figs, plums, orange juice, and orange zest together in a 2-qt baking dish. In a separate bowl, combine the oats, nuts, spice, oil, and salt until combined. Sprinkle this topping on the fruit. Bake for 30-35 minutes or until the fruit is tender and bubbling. If the top is not yet golden brown, you may wish to broil it for a few seconds until it has nice golden coloring.

Health Benefits: 

  • Oats: Click HERE for a post about the benefits of oats.
  • 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.
  • Plum: Several studies have demonstrated that plums, which contain high amounts of polyphenols, can restore bone mass and structure. High potassium content of plums is beneficial for cardiovascular health. It has a low glycemic index and can be used as a natural laxative.
  • Fig: Excellent source of poly-phenolic flavonoid anti-oxidants such ascarotenes, lutein, tannins, chlorgenic acid. Full of fiber, and vitamins A, E, and K. Research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood glucose levels in type-II diabetes. Contains potassium, copper, and iron. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper is required in the production of red blood cells. Iron is required for red blood cell formation as well for cellular oxidation.
  • Orange Peel-Contains lots of antioxidants, and the scent can help people feel more awake.

I loved eating this warm with a dollop of coconut cream or a drizzle of unsweetened almond milk. Leftovers taste great cold and make a great breakfast the next day.

 

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

What are your favorite fruit crisp ingredients? What about your favorite fall fruit?

P.S Don’t forget to sign up for the Sugar-Free Challenge! 

I Like My Eggs…

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How would you like your eggs?

Scrambled? Fried? Poached? Hard-Boiled?

How about filled with sauteed spinach, bell peppers, onions, and capers?

The Ultimate Vegetarian Omelette

~Feel free to add extra spices and vegetables to your omelet. Throw whatever you have in the fridge into the skillet! 

Ingredients:

  • 2 eggs
  • 1 cup chopped veggies: onions, bell pepper, spinach, broccoli, olives, tomatoes, capers (Highly recommended)
  • 1 teaspoon fresh herbs, chopped (or 1/2 teaspoon dried herbs)  I like to use basil or oregano
  • salt and pepper, to taste
  • oil of choice, for pan

First, choose your pan. Non-stick pans usually work the best with omelettes; however, I choose not to use them because of their chemical coating. My favorite pan to use is a cast iron pan, 10” diameter.

Preheat stove to Medium heat and lightly grease with oil. Sauté the vegetables until golden. In the meantime, whisk the eggs with a small splash of water and the herbs. The water and whisking makes the eggs fluffier. Flavor Idea: Instead of whisking with water, try whisking with a small splash of caper juice for a salty-vinegar flavor.

Now, you have two options for cooking your omelette:

  1. Pour the whisked eggs and herbs on top of the sauteed veggies. Cook for a few minutes until bubbly, and flip for another 30 seconds.
  2. Take the veggies out of the pan. Pour the egg mix onto the pan and cook for a few minutes until bubbly. Flip and cook for another 30 seconds. Place the veggies on top of the eggs and serve folded.

Sprinkle with extra salt and pepper, if desired, and serve.

Eggs are a great source of protein, vitamins, minerals, and healthy fats.

  • One egg contains 6 grams of high-quality protein and all 9 essential amino acids.
  • Due to the carotenoid content, specifically lutein and zeaxanthin, eggs are great for the eyes.
  • They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
  • Contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may actually improve it.
  • Eggs are one of the only foods that contain naturally occurring vitamin D.
  • Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

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

How do you like your eggs? Usually at restaurants, I ask for mine poached.

Favorite omelette add-ins? Mine are usually any kind of veggies I can find in the fridge. My favorites are mushrooms, bell peppers, spinach, onions, and lots of capers!

This post is a part of my Operation Beautiful Food Project. My original recipe was posted here. 

Cookies…for Breakfast!

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Has anyone ever had cookie crisp cereal?

My parents didn’t buy me sugared cereals when I was young, so I think I only tried it once. It probably wasn’t even that great since I don’t remember it.

Full of white flour, sugar, and artificial flavors, Cookie Crisp Cereal would not be considered “A Healthy part of a Balanced Breakfast.”

But….what if I were to create a cookie that can be considered a balanced breakfast?

Full of Protein, No added Sugars, No flour, No Gluten, No Dairy, No artificial flavors, No Preservatives. Just whole delicious cookies in breakfast form.

Simply make the High Protein cookies, recipe found HERE.

Follow the directions, but instead of dropping the dough on a cookie sheet by tablespoons full, use 1/4 teaspoon to scoop out the dough. Keep a bowl of warm water handy to rinse of the measuring spoon between scoops. This will make it easier to scoop.

The cooking directions are up to you, though. Personally, I like soft cookies, so I baked them for 15 minutes at 375*. If you want a crisper cookie, you may bake at 400* for a bit longer.

Awww! A teeny tiny cookie!

I ate mine in a bowl with unsweetened almond milk. Coconut milk also tastes delicious with its rich, creamy flavor.

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

Did your parents ever buy you “sugar” cereals for breakfast as a kid?

My parents never bought them for me, but, of course, my siblings and I begged them to buy them! Now, I can’t even imagine eating cereals full of sugar any time of day. Especially not for breakfast!