Spoonful of Sugar Free

Registered Dietitian

Alex Curtis, RD LDN

I Challenge You!

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I challenge you to take the challenge!

The Sugar-Free Challenge starts Wednesday, and I would love for you to join! We have 180 participants so far, and I would love if we can get up to 200! Each participant is entered to win these prizes:

NuNaturals Wellness Basket

Retail value of $100. Includes a sampling of different alcohol-free stevia, both liquid and powdered form and in different flavors. Courtesy of NuNaturals.

CORE foods Meal Bars

two winners will receive a sample pack CORE foods meal bars. Comes in Almond raisin, banana, and chocolate flavors. Contains no added sugar. Courtesy of CORE Foods.

Not only can you win these prizes, but you can take control of your diet and maybe even feel better doing so! Common benefits others have reported after taking this challenge are increase in energy, clearer skin, and less cravings.

The Challenge lasts only ten days, and it is a great opportunity to challenge yourself to go sugar-free! Here are some articles I wrote to help you out:

Look at a sample day of a sugar-free challenge HERE.

 I am always amazed at the support other challengers have for each other. This is the fourth challenge I’ve hosted, and each time gets better and better. This challenge features a forum where you can chat with other challengers (and me) about your meal plans, questions, or problems you are having with the challenge. Need a confidence booster? Stop by the forum or email me at spoonfulofsugarfree(at)gmail.com. Or tweet with the challenge hashtag, #sfchallenge.

Access the Forum HERE.

Don’t miss out on the fun! Sign up HERE.

 Recipe of the Day: Pick-a-Fruit Crisp

 

Pick-a-Fruit Crisp

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Too much fruit to eat?

I know that could never happen; but if it does, why not make a fruit crisp?

You can use up any pile of fruit you may have sitting in your produce drawer. Mix and match, use what’s in season, or even thaw some frozen fruit for the crisp!

Whatever you do, make sure you serve this with a dollop of fresh whipped cream.

Print
Pick-a-Fruit Crisp

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Yield: 8 servings

Calories per serving: {Depends on Fruit Used}

Pick-a-Fruit Crisp

~This recipe is very versatile, and any fruit can be used. The fruit makes it naturally sweet! The fruit crisp is vegan, paleo, gluten-free, dairy-free, and sugar-free!

Ingredients

  • 5 cups of fruit (fresh or frozen)
  • 3 Tablespoons water
  • 1/2 cup rolled oats
  • 1/3 cup chopped nuts
  • 1 Tablespoon coconut oil, melted
  • pinch salt
  • optional: spices. I used 1/4 teaspoon cinnamon and 1 teaspoon of fresh minced ginger

Instructions

  1. Preheat oven to 375*.
  2. If using frozen fruit, first thaw the fruit. If you are using fresh fruit, chop the fruit and place into a 2-qt baking dish. Then add the water and toss with salt (the salt brings out some of the natural sweetness in the fruit).
  3. Next, mix together the oats, nuts, and spices, and sprinkle over the fruit.
  4. Drizzle the coconut oil over the oat-nut topping.
  5. Bake the crisp for 30-35 minutes or until the fruit is tender and bubbling. If the top is not golden brown, you may wish to broil it for a few seconds until it has that nice golden coloring.
  6. Serve hot or cold with Whipped Coconut Cream.

Notes

Eat a bit of your fruit of choice before baking to make sure it is sweet enough for your tastes. If it isn't, try mixing it with another sweet fruit to make it sweeter, puree some dates with the extra liquid, or add a pinch of stevia.

https://www.spoonfulofsugarfree.com/2012/06/15/pick-a-fruit-crisp-2/

In these pictures I made a Peach-Apple Crisp. I had a lot of peaches sitting on my counter when a peach crisp craving struck. The peaches weren’t quite ripe yet and rather crunchy, so I mixed it with a couple sweet apples and the sweetness and texture of the crisp was perfect. It was a refreshing way to end a nice summer meal.

Stuck on fruit mix ideas? How about some of these:

Spring:

  • Strawberry
  • Apricot-Cherry
  • Banana-Mango

Summer:

  • Mixed Berry
  • Black Cherry
  • Fig-Plum
  • Strawberry-Peach
  • Peach-Berry

Fall:

  • Pear
  • Apple-Cranberry-Date
  • Huckleberry-Apple
  • Persimmon

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

Let’s expand this list! What does your favorite fruit crisp include?

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

Don’t forget to sign up for the Sugar-Free Challenge! It starts next Wednesday, and there are 175 participants so far.

 

Summer Kick-Off Challenge Prizes

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The countdown to the Summer Kick-off Challenge is beginning, and there is a little more than a week to sign up! Did you know all participants are entered to win fun prizes?

NuNaturals Wellness Basket

Retail value of $100. Includes a sampling of different alcohol-free stevia, both liquid and powdered form and in different flavors. Courtesy of NuNaturals.

CORE foods Meal Bars

Two winners will receive a sample pack CORE foods meal bars. Comes in Almond raisin, banana, and chocolate flavors. Contains no added sugar. Courtesy of CORE Foods.

You can win these if you sign up!

We currently have 115 participants. It should be a great challenge and a lot of fun. Many participants tell me that it was actually easier than they thought it would be, and they feel an increase of energy after taking the challenge.

If you have already signed up, introduce yourself to the other participants in the Welcome challenge forum.

Also, tweet or instagram your sugar-free meals or thoughts with the hashtag #sfchallenge to interact with other challengers. You can follow me and my meals throughout the challenge by following my twitter or instagram @SugarFreeAlex. (there are some handy buttons to take you to these sites on the top left corner).

Click Here to Join the Challenge!

P.S. Click Here to see the winner of the Little Me Tea Giveaway.

Spicy Cilantro Vinaigrette with Crispy Corn Strips

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This is my absolute favorite salad dressing. Ever.

Move over simple Dijon, healthy fresh, spicy, salty, tangy, smooth Cilantro!

Last month I was in a hard salad dressing rut. I barely wanted to touch my veggies (shocking!), and I wanted a new, tasty dressing, fast. What I love about this dressing is the depth of flavor and tang. It is super easy to make, too: simple blend and go! It has almost a mexican flavor with the cilantro and hot sauce, but not so pronounced that you have to be in a mexican “mood” to eat this. Plus, it is low fat and low in calories. Definitely a bonus for bikini season!

So go ahead, eat your salad in a bikini and actually enjoy it!

Print
Spicy Cilantro Vinaigrette with Crispy Corn Strips

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 1 cup dressing

Spicy Cilantro Vinaigrette with Crispy Corn Strips

~This salad is low fat, dairy-free, gluten-free, nut-free, soy-free, vegan, and sugar-free.

Ingredients

    Dressing:
  • 1 cup cilantro
  • 1 clove garlic
  • 2 Tablespoons apple cider vinegar
  • 1 teaspoon lemon juice
  • 3 Tablespoons olive oil
  • 1/2 teaspoon hot sauce (or more depending on your spicy-preferences)
  • 1/4 teaspoon salt
    • Crispy Corn Strips:
  • Corn tortillas
  • olive oil
  • salt
    • Salad:
  • Spinach or mixed greens
  • Sliced tomatoes
  • Sliced avocado
  • Salt and pepper, to taste

Instructions

  1. For the Dressing: Blend all ingredients until smooth and chill slightly before using
  2. For Crispy Corn Strips: slice the tortillas into strips. Heat a skillet on medium heat and grease with olive oil. Place the corn strips in an even layer on the skillet and sprinkle with salt. Turn over tortillas strips when first side is crisp. The cooking time should take about a minute. Let dry for a few minutes before putting on salad (the strips crisp up more when dry).
  3. To assemble salad: Place greens in a bowl. Layer with tomatoes and avocado and sprinkled with salt and pepper. Top with crispy corn strips and drizzle with dressing.

Notes

This salad also tastes good with cut cucumbers and black or kidney beans for protein.

https://www.spoonfulofsugarfree.com/2012/06/08/spicy-cilantro-vinaigrette-with-crispy-corn-strips/

Health Benefits:

  • Cilantro: Cilantro is a cleansing herb and can help remove toxins and heavy metals from the body. The sight oil content in the herb can also aid in digestion. It is a powerful anti-inflammatory and contains immune-boosting properties. It is a good source of fiber, magnesium, and iron.
  • Olive Oil: A good source of Omega-3 oil, which can help lower bad cholesterol. It also helps promote clear and healthy skin, nails, and hair.
  • Apple Cider Vinegar: A good source of pectin, potassium, calcium, and malic acid. These compounds can help regulate blood pressure, keep your teeth strong, balance PH of your blood, and can balance blood sugar levels. It can also help purify your body and soothe your digestion. Helps promote clear skin and flexible joints.
  • Hot Sauce: Hot sauce contains Capsaicin, which is soothing to the stomach and can help fight infections. It can also suppress appetite, which prevents overeating and can help you lose weight.

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

What does your dream summer afternoon look like?

For me, my perfect summer afternoon would start off with a bike ride on the trail or a swim. Collect some shells later on. Then, grab a book and lay out in the sun for a while with some kombucha or fresh lemonade (sweetened with stevia). Play a board game with some friends or family, and then wrap it all up with a cook-out fireside: burgers, fresh watermelon, and corn on the cob!

P.S. Sign up for the June Sugar-Free Challenge and the Little Me Tea Giveaway! 

 

Fruit and Tea Popsicles {Giveaway}

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Boy is it hot outside!

95* and so, so humid. I have sweat trickling down my neck the second I walk outside, an don’t even get me started on playing tennis! Did you know it is hard to hold onto a racquet with sweaty palms?

Maybe that’s a bit more than you wanted to know, but I know you’ll agree with me when I say, “It’s popsicle weather!” 

I’ve had a constant supply of popsicles on hand now the past couple weeks. They’re perfect for cooling down after a workout, or for when you are in the snacking mood.

These popsicles are made with a new product called Little Me Tea, which is a mix of fruit juice, veggie juice, and herbal teas. They’re made specifically for kids in mind, but they have whole host of good nutrients in them that adults can drink it, too. They’re organic, no added sugar (the sweetness comes from whole fruit juice, and there is only 7g per cup compared to 30g for a cup of pure fruit juice), no caffeine, and made with herbal teas like hibiscus and chamomile. There are 2 different flavors: Tropical and Grape. I liked tropical the best, but my friend liked grape better.

 

Print
Fruit and Tea Popsicles

Prep Time: 5 minutes

Fruit and Tea Popsicles

These popsicles contain no added sugar or dairy. They are fruit-sweetened, but still low in sugar.

Ingredients

  • Tropical Banana Popsicle:
  • 1 banana
  • 1/2 cup Tropical Little Me Tea
  • Grape Berry Popsicle:
  • 1/2 cup berries
  • 1/2 cup Grape Little Me Tea

Instructions

  1. Choose your flavor above, or make both!
  2. Blend ingredients until smooth and pour into popsicle molds (or use a cup with a stick, or ice cube molds).
  3. Let freeze completely, about 4 hours, before serving.

Notes

You can substitute the Little Me Tea for equal parts of your favorite tea or juice.

https://www.spoonfulofsugarfree.com/2012/06/04/fruit-and-tea-popsicles-giveaway/

I bought these popsicle molds for only $2 at Walgreens. I think they’re the perfect size because I don’t like extra-large popsicles.

Little Me Tea Giveaway:

This Giveaway is now over. Thanks to all who entered! The winner is Alicia @ Treble Tart. 

Winner will receive a few boxes of Little Me Tea, a recipe booklet, and some Little Me Tea removable tattoos.

How to Enter:

There are multiple ways to win. Please leave a separate comment below for each entry.

  1. Answer this question: what is your favorite popsicle flavor?
  2. Subscribe to Spoonful of Sugar Free by entering your email address in the “Subscribe” box on the right. Or follow by RSS, google reader, etc. 
  3. Like me on facebook.
  4. Follow me on twitter
  5. Tweet about this giveaway. Can be something like, “I want to win @LittleMeTea @SugarFreeAlex  http://wp.me/p2ecBA-19t”
  6. Follow me on Pinterest and Pin this recipe.
  7. Follow me on Instagram @SugarFreeAlex
  8. Blog about this giveaway on your blog.

Giveaway ends June 10th at Midnight.

Can’t wait for the giveaway to end? You can get a $1 of coupon on the Little Me Tea site.

 

Kombucha Part IV: Flavors and Carbonation

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Part I: What is Kombucha and Why Do I Drink It?

Part II: Making a Scoby

Part III: Brewing Methods (Continuos and Batch Brew)

Now that you have your kombucha ready, you can drink it plain or flavor it any way you like!

How to Flavor Kombucha:

Add fresh or frozen fruit, juices, extracts, and herbs to a kombucha bottle to flavor any way you wish. Store in the fridge for at least a day so that the flavors can mingle.

Flavoring Ideas:

  • Gingerale: sliced, grated, or juiced ginger
  • Blueberry Muffin: add fresh or frozen blueberries and a dash of cinnamon with a few vanilla beans
  • Strawberry Smoothie: Add a bit of strawberry puree
  • Lemonade: fresh lemon juice
  • Power Bucha: add your favorite flavoring with some chia seeds
  • Almond Raspberry: a small drop of almond extract and fresh or frozen  raspberries
  • Mint-Berry: Your favorite berry or berry juice and a few fresh mint leaves
  • Lemon-Ginger: Lemon juice and ginger (sliced, minced, or juice)
  • Goji: add some!
  • Apple Pie: add apple juice and a dash of cinnamon
  • Pina Colada: coconut water, pineapple juice, and a small drop of coconut extract
  • Key Lime Coconut: Lime juice, coconut extract
  • Pomegranate ginger berry: Pomegranate seeds, ginger, berry juice
  • Vanilla Cake: Add a few vanilla bean pods and let sit
  • Pumpkin Pie: Add pumpkin pie spice
  • Thanksgiving Cranberry: orange juice and fresh, frozen, or dried cranberries
  • Blueberry rose: fresh or frozen blueberries and rose petals
  • Grapefruit: add juice
  • Lavender: use petals or lavender extract
  • Lemon Thyme: Steep the thyme leaves into kombucha and add lemon juice

How to Increase Carbonation:

Most store-bought kombucha is very effervescent. A common complaint from home-brewers is the lack of carbonation. You can increase carbonation in your brew by something called “Secondary Fermentation.”

  1. Bottle your kombucha in an air-tight jar. The lid on the jar should be very tight. Using recycled bottles works very well.
  2. Fill the bottles completely with kombucha, leaving just a centimeter or two at the top. The lesson oxygen there is at the top, the easier it is for the kombucha to create carbon dioxide bubbles.
  3. Add flavorings, if desired. If you want to make a flavored kombucha, add the flavorings now. The extra sugar from fruit juice will actually help the carbonation process, but it is not necessary.
  4. Leave the bottles in a warm, dark place (like a closet) for 2-3 days. This is when the bubbles form!
Notes:
  • Secondary fermentation does increase the alcoholic content a bit. While it isn’t a very big amount, it is still there.
  • Use kombucha that is slightly sweeter than you might normally drink, because the secondary fermentation will make i more acidic.
  • Store the bottles in the fridge after secondary fermentation.

I always drink my kombucha cold, with ice. It tastes a whole lot better that way!

This is the last post of my kombucha series. I enjoyed writing it, and I hope you enjoyed reading!

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

What is your favorite kombucha flavor?

Let’s expand this list! List as many ideas as you can, no matter how crazy, and I will add them to the list above.

P.S. Sign up for the June Sugar-Free Challenge!