Spoonful of Sugar Free

Registered Dietitian

grain-free

Healthy Pumpkin Pie with Pecan Crust

By

Time has flown by! I completely forgot to post the recipe I teased you all about a couple weeks ago. Before I knew it, Thanksgiving has caught up with me.

Thanksgiving Countdown: 5 days

Eeek! Time sure does fly. Before we know it, we’ll be popping off firecrackers and watching the Times Square Ball drop for the start of 2012.

Thanksgiving is never complete, however, without Pumpkin Pie. You can try and substitute bread pudding, chocolate souffles, or fruit crumbles, but it’s just not the same.

Pumpkin Pie is the ultimate dessert. It’s always been my favorite. When I stopped eating sugar, pumpkin pie was the one thing I missed. For my first couple years without sugar, the sweet creamy spicy filling and flaky crust was nowhere near my lips.

Until this came.

Pumpkin Pie

~The pie is dairy-free, gluten-free, grain-free, soy-free, peanut-free, and, of course, sugar-free! 

Pecan Crust:

  • 2 cups pecan meal (make your own by finely grinding pecans in a food processor)
  • 4 large dates
  • 1 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • 2 Tablespoons water
  • pinch salt

Blend dates in a strong blender or food processor until smooth. Add the rest of the ingredients and combine until well-mixed. Lightly grease a 9-inch pie pan and press the mixture evenly to the bottom and sides. Bake at 375* for 10-15 minutes or until browned.

Pumpkin Filling:

  • 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)
  • 2 eggs
  • 1 12 oz. can full fat coconut milk (too lessen the calories, substitute up to 3/4 of the coconut milk with almond milk)
  • Sweeteners*

Combine the pumpkin, eggs, milk, sweetener (if using) and spices and beat until combined and smooth. Pour mix into crust and bake, uncovered, at 400* for 10 minutes. Then cover with foil and bake at 350* for 40 minutes, or until a toothpick comes out clean.

*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.

Serve with Cinnamon Whipped Cream as a truly decadent Thanksgiving dessert.

 

Health Benefits:

  • 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.
  • 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.
  • 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.

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

What are you planning for Thanksgiving?

Are you cooking? What’s your meal plan? Spending time with family?

 

Day 9: Apple Pie with Cinnamon Cream

By

Welcome to day nine of the Sugar Free Challenge! Tomorrow is the last day for the challenge. Are you counting down the minutes or has it been easy for you?

Here is today’s sample menu:

 

Breakfast: One Size Fits all Pancakes with fresh sliced strawberries and Peanut Butter Cream.

 

Lunch: Heart-Stopping Chicken Salad

 

Dinner: Steak, Corn on the Cob, Mashed Taters, and Fresh Watermelon!

 

Dessert: Apple Pie with Cinnamon Cream

Grain-Free Apple Pie with Whipped Cinnamon Cream

~This recipe is from my Apple a Day Dinner menu. Gluten-free, dairy-free, soy-free, grain-free, vegan, and, of course, sugar-free! 

Pie Directions:

Pecan Crust:

  • 2 cups pecan meal (make your own by finely grinding pecans in a food processor)
  • 4 large dates
  • 1 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • 2 Tablespoons water
  • pinch salt

Blend dates in a strong blender or food processor until smooth. Add the rest of the ingredients and combine until well-mixed. Lightly grease a 9-inch pie pan and press the mixture evenly to the bottom and sides. Bake at 375* for 10-15 minutes or until browned.

Apple Filling:

  • 8 sweet apples, like fuji or gala, peeled and sliced
  • 2 tablespoons water
  • 2 teaspoons cinnamon

In a large bowl, combine the apples with the water and cinnamon. Layer the apples slices in the pie crust. Bake at 350* for 45 minutes, covered, or until apples are soft. Increase heat to 425* and bake for 10 minutes uncovered or until the top is slightly browned.

Whipped Cinnamon Cream:

  • 1 can full-fat coconut milk
  • 1 teaspoon cinnamon
  • 1/4 teaspoon vanilla

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.

Whip the cinnamon and vanilla into the cream until well-combined.

 

Health Benefits:

  • Apples: 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.
  • 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.
  • 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!

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

Quick! Answer this:

Favorite Pie? Pumpkin.

Pie or Cake? Cake.

Apples or Pears? Apples.

Day 5: Roasted Brussels Sprouts with Apples and Bacon

By

Welcome to day five of the Sugar Free Challenge! I can’t believe we are already halfway through!

Here is today’s sample menu:

Breakfast: Eggs fried in a dab of coconut oil and a peach. Vegan Option: Baked Banana Oatmeal

 

Lunch: Roasted Brussels Sprouts with Apples and Bacon (recipe below).

Snack: Frozen banana, mint extract, cocoa powder, almond milk blended until smooth. I also popped a couple of mini-smacks in my mouth.

 

Dinner: Sugar-free BBQ with pulled chicken and sweet tater fries! Vegan Option: Try Kelsey’s use for my BBQ sauce! 

 

Roasted Brussels Sprouts with Apples and Bacon

~This recipe is from my Apple a Day Dinner menu. Not a fan of brussels sprouts? try the recipe anyway. Gluten-free, dairy-free, soy-free, grain-free, vegan, and, of course, sugar-free! 

Ingredients

  • 1 lb brussel sprouts, trimmed and halved
  • 1 large tart apple, skin on and chopped
  • 6 slices bacon, cooked  and crumbled with 3 Tablespoons of grease saved*
  • 1 Tablespoon balsamic vinegar
  • salt and pepper, to taste

Preheat oven to 375*. Toss the brussels, bacon, and apple with the leftover bacon grease and balsamic vinegar until evenly coated. Sprinkle with salt and pepper. Roast on a baking sheet in one layer for 20-25 minutes, turning halfway through, or sprouts are tender and brown.

*If you don’t feel comfortable using leftover bacon grease, substitute olive oil.

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

Can you believe the sugar-free challenge is already halfway through? Has it been easy or tough so far? Anything surprise you?

Are you a fan of brussels sprouts or not? Try this recipe and I may convert you to brussels sprouts obsession.

Day 2: Apple Crisps and Peanut Butter Hummus Dip

By

Welcome to day two of the Sugar Free Challenge! Here is today’s sample menu:

Breakfast: Bitter Chocolate Waffles with Sliced bananas and peanut butter whip.

Lunch: Socca with a spinach salad topped with fresh bruschetta. Served with a hard-boiled egg.

Snack: Apple Crisps with Peanut Butter Hummus Dip (recipe below).

Dinner: Brown Rice Stir Fry with carrots, onions, leftover chicken, bell pepper, ginger, soy sauce, and a sprinkle of sesame seeds.

Dessert: Chocolate Almond Cookie Dough Bites.

 

Apple Crisps with Peanut Butter Hummus Dip

~This recipe is from my Apple a Day Dinner menu. They were inspired by my High-Protein Cookie Dough. Gluten-free, dairy-free, soy-free, grain-free, vegan, and, of course, sugar-free! 

Apple Crisp Directions

Thinly slice your apples, and leave the peel on. I used a mandolin slicer to have even slices. You may slice in rounds or halves. If desired, sprinkle with cinnamon.

Dehydrator Method: Lay slices flat on food dehydrator and dehydrate for 24 hours. Let cool in a dry area before serving or covering.

Oven Method: Lay slices flat on baking sheet. Do not overlap. Preheat oven to 225* nd bake for two hours, turning halfway through. Let cool in a dry area before serving or covering.

Peanut Butter Hummus Dip Directions

  • 1 can chickpeas (1 1/2 cups)
  • 1 tsp vanilla extract
  • 1/2 cup peanut butter
  • 1/3 cup nondairy milk

First, drain and wash chickpeas well. Make sure they are well-washed so that the cookie dough doesn’t taste like beans. Add all the ingredients into a blender or food processor and process until smooth. Adjust liquid as needed.

Health Benefits

 

 

  • Chickpeas: Click HERE for a post I did about all the benefits of chickpeas.
  • Peanut Butter: 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.
  • Apples: 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.

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

How was your second day of sugar-free?

Also, what’s your favorite dish to bring to parties? Please share! I would love some more ideas.

Antipasto Skewers

By

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

By

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.