Spoonful of Sugar Free

Registered Dietitian

sugar-free

Grain-Free Pumpkin Pancakes

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The mystery pancakes were Pumpkin Pancakes! So Val and the Flourishing Foodie were right!

I know Pumpkin is not a summer flavor, but it is full of vitamin A, fiber, and it is delicious! I saw a huge can of it at the store, so I had to buy it.

Grain-Free Pumpkin Pancakes 

~The almond extract really makes these pancakes. It is at almost every grocery store, and I highly suggest buying a bottle. Grain-free, gluten-free, dairy-free, and, of course, sugar-free! 

Ingredients

  • 1 cup pumpkin
  • 1 egg
  • 1/4 teaspoon almond extract, 1/4 teaspoon vanilla, 1/2 teaspoon cinnamon
  • 1 Tablespoon garbanzo bean flour (or flour of choice. I have also tried millet and coconut flour. Both work fine.)
  • 1/2 teaspoon baking powder
Mix all ingredients together until smooth. Heat skillet to medium heat and grease with oil of choice (I used coconut oil). Drop batter by spoonfuls on skillet.
Flip after about a minute or until the pancakes hold together and are slightly browned. Take of skillet and serve with toppings like shaved coconut or chopped almonds.
Serves one. Each serving makes about 15 small pancakes. Feel free to double or triple recipe as needed.
Leftovers make great snacks for later!
I topped mine with Homemade Coconut Butter. The coconut really compliments the pumpkin well.
Health Benefits of 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:

Favorite Pancake Flavor?

Blueberry, chocolate, banana, cinnamon, pumpkin?

Saturday

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Sun

Go outside and get some! Get a tan and generate some healthy vitamin D!

Art

Draw, paint, quilt, bead, sculpt. Create something unique.

Try

Try something new! Whether it be a food or activity, widen your horizons.

 

Underwater

Go swimming! What else are Summer Saturdays for?

 

Rest

It is the end of the week, and I know you are tired. Sit back, relax, and read a good book.

 

Dare

I dare you to have fun today. Be wacky and crazy. Who cares what others think of you.

 

Almond Chocolate Cookie Dough Bites

They are so yummy. Make them.

You

Be yourself. Love yourself.

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

What are you doing on this beautiful Saturday?

P.S. In case you didn’t notice, the words spell out “Saturday.”

Strawberry Sundaes

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It is national Strawberry Sundae Day!

Weird Holiday? Yes. Tasty Holiday? Yes, and it gives us an excuse to at a tasty treat today!

I created a twist on the original strawberry sundae by mixing it with coconut.

 

Strawberry Coconut Sundae 

~This healthy version of an Ice Cream Sundae does not require an ice cream machine. Dairy-free, gluten-free, vegan, and, of course, sugar-free! 

Strawberry Coconut Ice Cream Ingredients

  • 1 cup frozen strawberries
  • 1/4 cup full-fat coconut milk (I’m sure lower-fat coconut milk would work fine, too, but the full-fat makes it more creamy.)
Blend until smooth. It should resemble a thick milkshake.

Freeze for at least two hours or until frozen. Scoop with an ice cream scooper for more authenticity.

Sundae Toppings
  • Shaved, unsweetened coconut
  • Fresh Strawberries
  • Optional: Unsweetened Chocolate shavings, chopped nuts, unsweetened, melted chocolate, coconut butter or cream.

I used fresh strawberries and shaved coconut for mine.

Health Benefits 
  • Strawberries: Great source of fiber, vitamin C, vitamin K, manganese, pantothenic acid, vitamin B1, iodine, olic acid, biotin, and vitamin B6. They are also very high in antioxidants which are shown to help prevent chronic diseases. Strawberries contain Ellagic acid which can increase anti-cancer activity and help prevent Alzheimer’s. Strawberry extracts have also been shown to inhibit COX enzymes in vitro, which inhibits the inflammatory process.
  • 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:

Favorite Sundae Toppings?

I would have to say myfavorite combo: Chocolate, Peanuts, and Bananas!

Raw Banana Cream Pie

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Alright, enough teasing. Here is the recipe for that festive cake I told you about yesterday.

Raw Banana Cream Pie with Chocolate Crust

~This pie is only raw if you use raw cacao powder. If this doesn’t matter to you, then use cocoa powder (like I did). Vegan, gluten-free, dairy-free, raw, and, of course, sugar-free! 

Crust Ingredients

  • 1 cup raw walnuts
  • 3 large dates
  • 2 Tablespoons cocoa powder (or cacao)
  • pinch of salt

In a food processor or strong blender, blend all ingredients until thoroughly mixed. The mixture should stick together. If it doesn’t add a splash of water. Press the mix into a pie dish, and freeze while making the pie filling.

Filling Ingredients

  • 4 frozen bananas

Blend the bananas in a food processor or strong blender until the bananas have a “custardy” texture like Magic Banana Ice Cream. Put the filling on top of the pie crust and freeze for at least 2 hours.

Thaw the pie for about 10 minutes before eating. The pie should be set but not rock-solid. Who likes rock-solid pie?

 

Decorate if you wish. I made this pie for the Fourth of July, so I topped mine with sliced bananas, strawberries, and blueberries in the shape of the American Flag.

The chewy crust compliments the creamy filling beautifully.

Everyone was raving about the pie at the party. No one could ever guess that it was healthy! They were shocked when I told them the ingredients.

 

 

Health Benefits:

  • Chocolate: Click HERE for a post I did about all the benefits of chocolate.
  • 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.
  • 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!

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

Fruit or chocolate desserts? What do you prefer? This pie is the best of both worlds, but if you had to choose-what would you choose?

I choose Chocolate!

Psst! In the mood for more Banana Cream Pie? Try my Chocolate Banana Cream Pie with Chocolate Peanut Butter Crust.

Food, Fun, and Fireworks!

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I hope you all had a great July 4th yesterday! Mine was filled with lots of yummy food, fun with friends, and fireworks!

Homemade Guacamole. Quick and easy made with avocados, chopped tomatoes, chopped yellow onions, salt and pepper, and a splash of hot sauce.

Homemade Hummus.

 

Fresh Watermelon.

We also made Homemade Wings made with Frank’s Red Hot Sauce and Homemade Sweet Potato Fries. I dipped mine in mustard and Homemade Barbeque Sauce. Our guests brought great food, too. Burgers, hot dogs, fresh fruit, dips, rotisserie chicken, and some sweet stuff, too 😉

I didn’t eat this, but I had to show you it. My sister made a gorgeous 6-layer vanilla cake with buttercream frosting. Very festive.

I made and ate this one, though! Raw Banana Cream Pie with Chocolate Crust. Recipe coming tomorrow, so stay tuned!

Fireworks!

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

What is your favorite kind of party? A dinner party, movie party, sports party, etc.?

If the party has food, I’m happy. I just have so much fun in the kitchen! Can you tell?

Patriotic Baked Oatmeal

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Happy Fourth of July!

And to my international readers-Happy Monday!

What better way to start the day than a gorgeous, festive, filling, nutritious breakfast?

Baked Banana Oatmeal

I made the baked oats as the Recipe says, but I omitted the applesauce, spices, and nuts this time.

Then I sliced some bananas, strawberries, and blueberries and topped it in the shape of American the flag.

It turned out wonderfully and everyone loved it. It is a snap to make, simply mix it up and stick it in the oven!

Perfect for a brunch, and the leftovers make excellent energy bars.

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

What are your plans for today?

Mine includes making a version on this (you will see it tomorrow), making a huge batch of this, and then having  party with friends and family!