Spoonful of Sugar Free

Registered Dietitian

health

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. 

 

Thanksgiving Recipe Ideas

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Thanksgiving Countdown: 1 day left

Are you ready? Do you know what you will be serving? Here are some ideas to help you out.

Guests are in town, and they all need breakfast! You can whip up a batch of Baked Banana Oats, Grain-Free Pumpkin Pancakes, or some Pumpkin Spice Latte Granola. All are quick and easy to whip up, and can be served with some fruit and coffee.

Now let’s get down to the nitty gritty: the real Thanksgiving Meal.

First you’ll need to give your guests something to drink. How about a Apple Cider Spritzer? Simply mix equal parts apple cider with sparkling water.

For Appetizers you can serve

Apple Crisps with Peanut Butter Hummus
Antipasto Sausage Skewers

For the main dish, I am having a spiral ham this year. Personally, I like ham better than turkey. What do you prefer?

For sides, mashed potatoes (made with almond milk), sweet potatoes, applesauce, and brussels sprouts are in order. Try some of these recipes:

Roasted Sweet Potatoes with Apples and Pecans
Roasted Sweet Potatoes with Rosemary Wild Rice
Roasted Brussels Sprouts with Apples and Bacon
Crockpot Cinnamon Applesauce

Dessert will, of course, be Pumpkin Pie with Whipped Cinnamon Cream.

 Not a fan of pumpkin pie? Well, you’re crazy.

Just kidding! How about Apple Pie, Sweet Potato Spice Cookies, or even a Fig and Plum Crisp?


I might have a post up on Thanksgiving, or I might not. If not, here is a Happy Thanksgiving wish from me:

Have a fantastic holiday! Fill yourself up with good food, cheerful conversation, and love from family and friends. Have a wonderful Thanksgiving! 

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

What is your favorite Thanksgiving dish? Please share your recipes!

Mine is, hands down, the pumpkin pie. Always has been. However, that spiral ham and the Roasted Sweet potatoes sure do give the dessert a run for its money!

Love Yourself

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I have the best tan lines. Ever.

Most people would say they have “bad” tan lines, but not me. I love my tan lines. They remind me of the hard work I do everyday, and I like to show them off. I have tan lines from my shorts, belly, straps, and a racerback tan line.

I like it.

We all get down on ourselves sometimes: frizzy hair, bloated stomach, baggy eyes, bad skin.

Why?

Life is short. Life is good. Enjoy it. Embrace it. Embrace yourself. Be yourself.

Even when you feel invisible and small. You are beautiful.

Don’t worry about what others think about you. Just laugh and live!

Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.     -Dr. Seuss

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

Tell me one thing about yourself that you love and embrace!

Eat Your Cookies…Outside!

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The last day of August caught up with me. September creeps around the corner. Before you know it, kids will be at my doorstep trick or treating in Ghost, Vampire, and Princess costumes. For now, let’s enjoy this last day of August by eating outside.

Enjoy the view, whip up a quick batch of cookies, and relax.

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Fluffy Banana Chocolate Chunk Cookies

Fluffy Banana Chocolate Chunk Cookies

~These fluffy cookies have great flavor with minimal ingredients. The bananas make them naturally sweet. Gluten-free, dairy-free, vegan, soy-free, nut-free, and, of course, sugar-free!

Ingredients

  • 2 medium-sized ripe bananas, mashed
  • 2 cups oats ground into oat flour (Simply process in blender until smooth)
  • 3 oz. unsweetened chocolate, chopped
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1 teaspoon vanilla
  • 1/4 teaspoon salt
  • 1/4 cup water

Instructions

  1. Preheat oven to 350*.
  2. Mix together the bananas, vanilla, and salt until well-combined.
  3. Add in baking powder, baking soda, and oat flour and combine until mixed.
  4. Add water to help stir.
  5. Fold in chocolate chunks.
  6. Spoon by tablespoonfuls on a baking sheet.
  7. Bake for 15 minutes or until golden on top and bottom.
https://www.spoonfulofsugarfree.com/2011/08/31/eat-your-cookies-outside/

Serve hot or cold. Plain or sandwiched with Peanut Butter Cream or Coconut Whipped Cream.

The fluffy cookie sandwiched with the creamy filling tasted like a chocolate banana whoopie-pie. Only better. And healthier.
Health Benefits: 
  • 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.
  • Oats: Click HERE for a post I wrote on al the benefits of Oats.
THOUGHT-PROVOKING, MIND-PRODDING QUESTION OF THE DAY:
Are you going to join me in eating outside today?

P.S Today is the last day to enter the Blissful Bites Giveaway, so sign up if you haven’t already!

Breakfast Bread

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I used to buy a delicious bread at my local grocery store called Breakfast Bread, but it was full of white flour and sugar.

Fast forward to now when I don’t eat gluten or sugar. Does that mean I can’t have my beloved Breakfast Bread? No! I can make my own that tastes even better!

 

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Breakfast Bread

Breakfast Bread

~This whole grain, energy-dense bread makes a great addition to lazy weekend brunches or for busy, on-the-go weekday breakfasts. Full of healthy fats, fiber, and complex carbohydrates to keep you energized through the morning. Whole grain, yeast-free, dairy-free, vegan, and, of course, sugar-free!

Ingredients

  • 1 cup spelt flour*
  • 1 cup oat flour (simply blend oats in blender until smooth)
  • 1 cup chopped nuts (I used a mix of pecans, walnuts, and almonds. Any kind will do)
  • 1 cup chopped dried fruit (I happened to have apricots and dates in my pantry, but use whatever you like. I'm sure dried tart cherries, prunes, and blueberries would make a wonderful addition!)
  • 1 large apple, chopped
  • 2 teaspoons cinnamon
  • 1/4 cup ground flax, optional
  • 1/2 teaspoon salt
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 cup water
  • 1/4 cup rolled oats, to top

Instructions

  1. Preheat oven to 375*.
  2. First, place the chopped apple in a small saucepan with a splash of water. Cover and simmer on medium-low heat for five minutes or until the apples are tender. Once tender, smash with a fork until it resembles a chunky applesauce.
  3. In a large mixing bowl, combine the flours, baking powder, baking soda, cinnamon, and flax, if using. Then add the water and mix until smooth. Fold in the chopped nuts and fruit until well-combined.
  4. Pour the batter in a greased bread pan and top with rolled oats. Bake for 45 minutes or until a toothpick comes out clean.
  5. Cool for five minutes before removing from pan. Slice and serve warm.

Notes

*Spelt flour is not gluten-free. Some with gluten intolerances may be able to handle it, though. It is a whole grain, non-hybrid ancient wheat that dates back 9,000 years. It has a nutty flavor and can be substituted in most recipes calling for wheat flour, and vise versa.

https://www.spoonfulofsugarfree.com/2011/08/02/breakfast-bread/

Don’t be afraid of the long ingredient list because it is extremely easy to make. It is basically just flour, nuts, fruit, and spices.

Isn’t it gorgeous? Do you see those beautiful specks of fruit and nuts? It would make a great gift. Then again, it tastes too good, so I might just keep it for myself!

It makes a great afternoon snack, too. It can stay out of the fridge for a couple days, but I recommend keeping it refrigerated if you don’t eat it right away. Simply throw a slice in the toaster or eat it cold. The bread is dense, so it stays together in the toaster. Use a sharp knife when slicing to make a clean cut.

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

What kinds of nuts and fruit would you throw in this bread?

Next time, I would love to buy some tart cherries and pair it with hazelnuts.

Tomato Buns

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I apologize in advance for the following pictures’ poor quality. My sister borrowed my camera for this week, so I’m taking the pictures with my phone. Not very good quality photos, but trust me when I say the food tastes good!

Sauteed Cabbage and Oregano

~This might be my favorite side dish-ever. It is fresh enough for the summer, and hearty enough for the winter. Above all, it is simple to make. Leftovers make great additions to salads.

Serves 8

Ingredients

  • 1 head of cabbage, chopped (any color)
  • 1 large tomato, chopped
  • 1 medium-sized onion, chopped (any color)
  • 3 Tablespoons apple cider vinegar
  • 1 teaspoon olive oil
  • 1 Tablespoon oregano
In a saucepan, saute the onions with the olive oil on medium heat. Next, add the tomato, cabbage, vinegar, and oregano. Stir as needed to prevent burning. Cook until the cabbage is golden and soft, about 15 minutes.
Tastes great served with my 5-minute burgers and Homemade Potato Wedges.
Also I found a great gluten-free, grain-free replacement for Hamburger buns: Tomato Slices! 

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

Ketchup or mustard?

I’m a mustard girl all the way! Never have liked ketchup (it is always full of sugar anyway!).