Spoonful of Sugar Free

Registered Dietitian

food

Day 20: Liquid Diet

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Welcome to day twenty of the Sugar Free Challenge!

I’m still on a liquid diet and my cheeks are still huge, but at least the chills went away. I’m completely craving a hot Grilled Cheese and Ham sandwich right now, which is crazy because I never crave bread or cheese…Maybe watching the food network channel’s “Best Grilled Cheese Sandwich” show wasn’t the smartest choice since I cannot eat anything but liquids.

Here is today’s Liquified sample menu:

Breakfast: Liquid Chia Pudding. Kind of like the Tropical Chia Pudding Parfait pictured above, sans fruit and coconut. Simply mix some chia seeds with Almond-Coconut Milk and let sit for 15 minutes.

Lunch: Fresh Squeezed juice. I used 1 apple, 1 bell pepper, 1 lemon, and a few stalks celery. In case your curious, the picture above is the Spicy Tomato Soup Cure (along with a fresh-squeezed juice). I’m staying away from spicy foods so that it doesn’t aggravate my wounds; however, if you have a sore throat or cold, I would definitely give the recipe a shot!

(Pic Source)

Snack: Baby Food. Yes, I just said baby food, but hear me out! It is full of fruits and veggies in a soft form, it has a lot of vitamins and minerals, it’s organic and made from just fruit and veggies (no added dairy/sugar), and it comes in an easy to use pouch that I can save in the refrigerator if I don’t finish it. I simply squirt a bit on my tongue and swallow! The spinach mango pear (pictures above) has been my favorite so far.

Dinner: Butternut Squash Soup. I love it thick and creamy, but I had to water it down a bit so I could swallow it.

Dessert: Magic Banana Ice Cream (sans the cacao nibs in picture).

Exercise Option: For those of you who chose to take part of the exercise challenge, your challenge today is to do 50 crunches, 10 squat jumps, 15 pushups, 20 1-legged calf raises (10 each leg).

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

Do you have any other ideas for my liquid diet? Have you ever been on one?

Also, do you ever eat “strange” foods like baby food? Laugh all you want, but they are actually pretty tasty!

Remember that you can track what you eat on the printable Challenge Checklist. 

Day 18: Butternut Squash Soup

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Welcome to day eighteen of the Sugar Free Challenge!

Thanks for all your words of advice for my wisdom teeth extraction! I pre-scheduled this post, so I am probably getting them extracted while you read this.

Here is today’s sample menu:

Breakfast: Mini Frittatas

Lunch: Spinach Salad with Balsamic Dressing, Hard Boiled Egg, and Socca.

Snack: Roasted Brussels Sprouts with Bacon and Apple

Exercise Option: For those of you who chose to take part of the exercise challenge, your challenge today is to do 50 crunches, 10 squat jumps, 15 pushups, 20 1-legged calf raises (10 each leg).

Dinner: Butternut Squash Soup (the recipe I promised yesterday).

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Butternut Squash Soup

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

Yield: 4-6 servings

Calories per serving: 100

Butternut Squash Soup

~This butternut squash soup is super creamy without the cream. It is thick and full of flavor. If you enjoy curry, feel free to add a dash or two in while simmering. Dairy-free, vegan, gluten-free, paleo, soy-free, nut-free, and sugar-free.

Ingredients

  • 1 medium butternut squash
  • 1 medium yellow onion
  • 1 Tablespoon coconut oil
  • 3 cups broth (vegetable or chicken)
  • 1/2 cup full-fat coconut milk
  • 1 teaspoon salt, 1/2 teaspoon black pepper, 1/4 teaspoon nutmeg

Instructions

  1. Preheat oven to 400*.
  2. Slice the butternut squash in half lengthwise, remove seeds, and place on baking sheet, skin up. Bake for 30 minutes, or until the squash is very tender.
  3. In the meantime, chop the yellow onion and saute with oil until browned.
  4. Scoop the flesh of the butternut squash out of the skin and place in blender with onions, milk, broth, and spices. You may wish to split the soup into different batches before blending. Puree until smooth and pour into large saucepan.
  5. Simmer for a few minutes to warm, and serve. You may serve with a swirl of coconut milk and a sprinkle of nutmeg.
https://www.spoonfulofsugarfree.com/2012/01/18/day-18-butternut-squash-soup/

This recipe has become a favorite of mine. I’ve made it about three times already! It is super creamy without any cream, and it has just the right balance of spices to compliment the squash without overpowering it. I also love the thickness. You may wish to make several batches and freeze for future use! For instance, when you get your wisdom teeth extracted and are on a liquid diet for a while…

Health Benefits:

  • Butternut Squash: Contains many antioxidants, vitamins, and minerals, and is low in calories and high in fiber. Contains more vitamin A than pumpkin, which is essential for vision health and healthy skin.
  • 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!
  • Nutmeg: This spice has strong antibacterial properties, and it is effective in killing a number of cavity-causing bacteria in the mouth. Contains eugenol, a compound that may benefit the heart. Nutmeg can help to combat asthma and relax the muscles.

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

What is your favorite way to eat squash?

Remember that you can track what you eat on the printable Challenge Checklist. 

 

Roasted Chili Lime Nuts

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About a month ago I had a last-minute guest come for lunch. After throwing a few things together for lunch, I wanted to create something special to snack on. Since I was crunched for time, roasted nuts popped into my mind.

From the few roasted nuts recipes I made before, I knew they were quick and easy to make. However, I didn’t want to make any ordinary roasted nut, but something full of flavor that would stand out.

I thought of Averie and her love of a Chili Lime Nut she found in Mexico and Trader Joe’s. Since I have neither been to Mexico or bought Chili Lime Nuts at Trader Joe’s, I have no idea what those versions taste like. But…I think the way they disappear of the plate makes me believe they turned out pretty well.

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Roasted Chili Lime Nuts

Roasted Chili Lime Nuts

~These nuts are very simple to make and take less than five minutes to prep. Dairy-free, gluten-free, paleo, vegan, and sugar-free.

Ingredients

  • 4 cups raw mixed nuts (can use just one type of nut as well. I used a mix of walnuts, almonds, and peanuts)
  • 1/4 cup lime juice
  • 1 teaspoon olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon chili powder
  • 2 teaspoons salt
  • dash hot sauce, optional to taste

Instructions

  1. Preheat oven to 400*.
  2. Toss all ingredients together an spread on a baking sheet. Hot sauce is optional, but if you like extra spicy things you might want to add a few splashes.
  3. Bake for 15-20 minutes, stirring halfway through. You will know if they're done by the smell and the way the crackle. They should be golden-brown.
https://www.spoonfulofsugarfree.com/2011/12/30/roasted-chili-lime-nuts/

The tang of the lime and salt combined with the spicy chili powders make them highly addictive-you are warned!

These make the perfect gift. I gave these to my friends and neighbors for Christmas this year by packaging them in a glass jar (a recycled and cleaned jelly jar to be exact), decorating with a bow, and hand-drawing a label on top. This would also make a fabulous New Year’s gift! 

Health Benefits:

  • Lime: This citrus is full of vitamin C and can help aid in digestion. The acids in this fruit can help break down the food molecules in your stomach, making it easier for your digestive system. The vitamin C also helps you have healthier eyes.
  • Nuts: Rich in fiber, minerals, phytonutrients, and antioxidants. They are also high in monounsaturated and polyunsaturated fats which can help lower cholesterol. They also might help reduce your risk of heart disease. The fats can also keep your skin healthy and your hair shiny!
  • Chili: This spicy food can help lower blood sugar levels, improve heart health, reduce inflammation, helps clear congestion, and aids in digestion.

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

What are your favorite flavored nuts? Do you roast your own or buy store bought?

Healthy, Homemade Gifts

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I’m glad everyone loved my Holiday Gift Ideas. Now, as promised, are my favorite homemade, food gifts for the holidays:

Chocolate Mint Crinkle Cookie Dough Bites

The favorite holiday cookie turned healthy! No-one can resist these because they taste just like Girl Scout Thin Mints!

Pumpkin Bars with Coconut Cream Frosting

A new favorite of mine that combines the flavor of pumpkin pie with a creamy non-dairy frosting. Perfect for pumpkin pie lovers.

Pecan Sticky Buns

A Pecan Roll made without grains, sugar, or dairy. A great gift to bring to brunches.

Peanut Butter Chocolate Chunk Cookie Dough Bites

Peanut Butter and Chocolate. No more needs to be said.

Dark Chocolate Peanut Butter Cups

Just like Reese’s cups, but with no added sugar. Give this homemade version to a friend and I guarantee they will love it.

Grain-Free Pumpkin Spice Bread

It’s a bread with no grains and no flour. Can you believe it? Wow your guests with this.

Breakfast Bread

Forget the fruit cake and make this tasty bread instead. Full of whole grains, nuts, fruit, and spices.

Pumpkin Spice Latte Granola

This granola combines the favorite flavors of the season: pumpkin, cinnamon, and coffee. It also takes less than ten minutes to prepare.

Ways to Package Treats for Gifts:

  • Save your leftover glass jars to pile in granola or cookies (see the pumpkin spice latte granola above for the idea). Tie a ribbon around the jar and create a homemade label with paper and colored pens.
  • Buy “Chinese Takeout Cartons” (can be found at Michael’s Craft Store). They come in different colors and patterns and can be filled with tissue paper before adding the treats.
  • Paper Bags can be decorated with tinsel, ribbons, and paint.
  • Re-Use small decorated boxes. Fill with parchment paper to line the box.

Extra Package Decorations:

  • You may wish to print off the recipe for the homemade treat you are giving, and then attach the recipe to the gift along with a card.
  • Instead of making the treat, make the “Gift in a Jar.” Layer all the Dry ingredients of your recipe in a jar and attach directions on how to add the wet ingredients. Decorate the jar with ribbons.
  • Make a gift basket that combines homemade treats with fresh fruit (like pears and pomegranates), nuts, coffee, tea, cute mugs, fuzzy socks, or any other stocking-stuffer you can think of.

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

What are your favorite homemade treats to give? Feel free to provide recipes below!

Also, what are your favorite ways to package them?

 

Holiday Gift Ideas 2011

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Have you already finished all of your Christmas Shopping? Or are you like me and have yet to begin? Ooops…

Either way, here are some fun Gift Ideas for those on your shopping list. (Or you can give them to me because I know I’ll like these!)

For the Coffee-Drinker:

Fill a cute mug with your favorite coffee beans. $5-$10.

For the Foodie: 

Engraved Spoons by Wooden Hive. I would love one of these with “Peanut Butter” imprinted on it! Under $10.

For the Chef:

Ceramic Measuring Spoons. This is from Crate and Barrel, but they can be found at many different cooking stores. Under $10.

For the Chef-Wannabe:

Love this Tea-and-Crumpets Apron from Anthropologie. $32.

For the Health-Conscious: 

od-3

The Omnivore’s Dilemma by Michael Pollan. $12-$18. Explores food in all forms. From manufacturing and processing to scavenging.

For the Philosopher:

Uncommon Friends by James Newton. Five famous men and their friendship. My favorite book.

For the College Student:

I adore my magic bullet and use it just about every day for smoothies, oat flour, and fudge balls. It is very small and portable. I believe mine was bought at costco for under $50.

For the Environmentalist: 

Reusable, Glass Straws. I have yet to use one of these, but I love that they aren’t made from plastic and come in different shapes. $6-$15 each.

For Everyone: 

Healthy, homemade goodies! I’ll do a different post with homemade treat ideas in the next couple days.

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

What’s on your wish list this year?

I need a new digital camera this year. Any suggestions???

P.S. Don’t forget to enter the OXO Egg Beater Giveaway!

My Nutcracker Ate My Cookies!

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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!

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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!
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