Spoonful of Sugar Free

Registered Dietitian

Alex Curtis, RD LDN

Happy Birthday, Dr. Seuss!

By

“Today you are You, that is truer than true. There is no one alive who is Youer than You.”   -Dr. Seuss, Happy Birthday to You

(pic source)

My favorite childhood author? Dr. Seuss. No doubt about it.

Today would be his 108th birthday! What better way to celebrate than reading your favorite Dr. Seuss books like…

(Pic Source)

And eating Green Eggs and Ham for breakfast! (without the green food coloring, though).

Print
Green Eggs and Ham

Green Eggs and Ham

Happy Birthday, Dr. Seuss! These "green eggs" are actually just scrambled eggs full of vitamins! I promise you don't taste the spinach at all.

Ingredients

  • Eggs
  • Big handful of spinach
  • Sliced Ham

Instructions

  1. Put your eggs and spinach in a blender, and blend until smooth and green.
  2. Heat a skillet to medium heat and lightly grease to keep the food from sticking.
  3. Pour the egg mix on the pan and scramble until cooked through. Place on serving plate.
  4. Lightly brown the sliced ham until warm, and place next to eggs on plate.
  5. Read some Dr. Seuss books while enjoying your festive breakfast!
https://www.spoonfulofsugarfree.com/2012/03/01/happy-birthday-dr-seuss/

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go…”  –Dr. Seuss, Oh the Places You’ll Go!

In elementary school, we always celebrated Dr. Seuss’ birthday. The cafeteria served their own green eggs and ham (thinking back now, that sounds disgusting! and rubbery!). We dressed up as Dr. Seuss characters with crazy hats, hair, and socks, and then read a few of his books. His birthday is a day I like to celebrate every year (my birthday is the day after, so it is double the celebration).

My favorite Dr. Seuss book:

(pic source)

“Oh the places you’ll go! There is fun to be done! There are points to be scored. There are games to be won. And the magical things you can do with that ball will make you the winning-est winner of all.” –Dr. Seuss, Oh the Places You’ll Go!

My little brother likes green eggs and ham, too!

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

What is your favorite book by Dr. Seuss?

What to Do With an Extra Day

By

No, it is not March 1st, but February 29th! We get an extra day this year! What are you doing with your extra day?

How about…

Have a “Bake-a-thon”  and make some Carnival Cookies and Flourless Banana Bread.

Make your loved one a bouquet of flowers from recycled egg cartons.

Deck out your Band-Aids by gluing pretty fabric scraps on them. You will look stylish next time you have a boo boo!

Grab some oil pastels (or crayons) and a piece of paper and start sketching! Click here for some drawing ideas.

Bake a batch of Get Up and Go Muffins to give to your neighbors. Wrap them on a plate or in a bag and tie with a bow. Maybe even talk to your neighbors for a while to see how they’re doing.

Grab your camera and take a stroll through the woods/mountains/beach/neighborhood/nature reserve. Take pictures of whatever trips your trigger.

(pic source)

Start an inspiration journal to save your favorite quotes, pictures, recipes, drawings, and information. Use any notebook to begin, and decorate with magazine clippings, paint, and stickers.

“All our dreams can come true – if we have the courage to pursue them.” – Walt Disney

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

What would you do with an extra day?

P.S. If you haven’t already, please re-subscribe to my site with your email or reader using the buttons on the sidebar. I switched my site servers last week. 

Flourless Banana Bread

By

Happy National Banana Bread Day!

What better way to celebrate banana bread day than by, well, making and eating banana bread?

Whenever I go to the grocery store, I look in the produce aisle for bananas. It isn’t necessarily that I need bananas (in fact I have about 15 sitting on the counter right now), but I look to see if the store is giving away brown bananas for a very discounted price. Then, I peel them and add them to my freezer bag full of bananas. These can be used for smoothies, PBC Bars, Smacaroons, or, of course, Banana Bread!

Print
Grain Free Banana Bread

Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 1 hour, 10 minutes

Yield: 1 loaf

Grain Free Banana Bread

~This recipe is gluten-free, grain-free, dairy-free, soy-free, paleo, and sugar-free!

Ingredients

  • 3 ripe bananas
  • 1/2 cup almond butter
  • 3 eggs
  • 3 Tablespoons Ground flax
  • 3 Tablespoons Chia Gel (mix 9 tablespoons of water with 3 teaspoons chia seed and let sit for 15-20 minutes. The chia seeds will puff into a gel)
  • 1/4 teaspoon salt
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • Optional: 1/2 cup chopped walnuts

Instructions

  1. Preheat oven to 350*.
  2. Mash the bananas. Then, mix all ingredients together in a bowl.
  3. Pour batter into a lightly greased bread pan-or even try a muffin tin!
  4. Bake for one hour, or until toothpick comes out clean.
  5. The bread will rise while in the oven, but will sink when taken out. Let the bread cool for fifteen minutes in the pan (this is necessary for the bread to set since it has no flour in it), and then plop it onto a plate or cutting board and enjoy!
https://www.spoonfulofsugarfree.com/2012/02/23/flourless-banana-bread/

*This recipe is linked to Allergy Free Wednesday.

This is not your typical banana bread. However, it is surprisingly moist, and it works! Tastes great toasted with a smear of peanut butter. I also like to keep it cold so I can take it with me to-go. Combine this with a cup of coffee or tea, and you are ready to tackle Banana Bread Day!

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!
  • Almonds: Almonds are a major superfood, and they are full of monounsaturated, good-for-you fats. It contains many nutrients that benefit the brain, and regulate cholesterol. The monounsaturated fats and vitamin E reduce the risk of heart disease.
  • 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 your favorite ways to use up brown bananas?

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

Paleo Breakfast Burrito

By

After having some stomach problems last year, I decided to take grains out of my diet. My body felt great without it, and my stomach problems went away.

A couple months ago, I had a bowl of oatmeal. “One bowl won’t hurt.” And it didn’t. One bowl turned into brown-rice pancakes, oats thrown in my PBC bars, and sides of rice and quinoa. Then the stomach problems started coming back last week. It’s time to go off grains again.

It’s not really a drag giving up grains. I love eating grain-free food. I’m excited to try new recipes again like my coconut flour Fudgy Brownies and these Paleo Breakfast Burritos. They have great flavor, and I never really enjoyed the floppy, flavorless white flour tortillas any way.

Print
Paleo Breakfast Burrito

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Serving Size: 1

Paleo Breakfast Burrito

This Breakfast Burrito is fit for a day of hard work! Full of protein and antioxidants from the veggies. Dairy-free, gluten-free, grain-free, paleo, nut-free, soy-free, and sugar-free.

Ingredients

  • Sliced Ham (choose a ham that is large enough to fold and medium-thickness so that it doesn't break when wrapped. You may need more than one slice)
  • 2 eggs (or egg whites)
  • 1/4 cup chopped veggies (spinach, black olives, bell pepper, tomato, etc)
  • Optional: Salsa, Guacamole, Cilantro

Instructions

  1. Saute the veggies in a small bit of oil over medium high heat.
  2. In a small bowl, whisk the eggs and poor over the veggie mix.
  3. Using a spatula, scramble the mix until cooked through. Take the eggs out of the pan.
  4. Roll the ham around the eggs and place back onto the skillet. Grill for a few seconds each side until the ham is slightly brown.
  5. Serve with salsa, guacamole, and a sprig of fresh cilantro on top.
https://www.spoonfulofsugarfree.com/2012/02/21/paleo-breakfast-burrito/

Health Benefits:

  • Eggs: Great source of protein, vitamins, minerals, and healthy fat. They are great for your eyes because of the carotenoid content. Also great for your nervous and cardiovascular system because of the choline content. Contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol, and it is one of the only foods with naturally-occurring vitamin D.
  • Tomato: Best known for its high lycopene content. Lycopene is a carotenoid that may reduce incidences of cancer, cardiovascular disease, and macular degeneration. Tomatoes are especially high in vitamin C and A as well.
  • Ham: Preferably bought organically, ham is a good source of protein, iron, and B12. It is low in calories and is a lean meat.

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

What are your thoughts on grain-free  and paleo diets?

I could never go completely paleo, because then I would have to give up legumes as well. Which takes away my beloved peanut butter! I also think that if I have the occasional bowl of oats or pancakes made with a gluten-free flour, it won’t hurt me too much.

Host Change

By

Hello Spoonful of Sugar Free Readers!

Thanks for being patient with me as I switch my website to different servers. It has been a long, confusing process, but I believe I am almost through! The site has a new layout, and new bells and whistles. All my recipes, product reviews, and posts are still here.

However, if you were subscribed to my site through the email subscription program or google reader, you will need to re-subscribe. You can do this by entering your email address in the box to the right. I don’t want to lose any of you, so please re-subscribe! I have some exciting new posts coming up the next few weeks including a couple giveaways. If you have any questions you can email me at spoonfulofsugarfree(at)gmail(dot)com.

If you missed my last post, you can see it Here. The Carnival Cookies have been a hit!

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

Can you see my site properly? All the links working well? Please let me know if there are any problems so that I can fix them!

Thanks again for being such great sports!

Cookie Carnival Comes to Town

By

I first came across the idea of a carnival cookie from the Cook Republic. I loved the idea of putting popcorn and the flavors of carnival food into a healthy, fun cookie. With a few tweaks, I came up with my own version of the carnival cookie.

Popcorn and coconut oil mix to create the buttery-flavored crunch. Hot roasted peanuts and butterscotch/caramel flavored carob chips add extra depth to the mix. A final dash of cinnamon gives it a pop of funnel cake or caramel apple flavored fun. Combine with oats and bananas (or sweet potatoes if you feel extra adventurous), and you have a cookie ready for the carnival!

 

Print
Carnival Cookies

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 3 dozen

Serving Size: 1 cookie

Calories per serving: 80

Carnival Cookies

~Gluten-free, dairy-free, vegan, soy-free, and sugar-free.

Ingredients

  • 3 bananas, mashed*
  • 2 Tablespoons coconut oil, or oil of choice
  • 1 teaspoon vanilla
  • 1 1/2 cups rolled oats
  • 1/2 cup pecan meal, or nut meal of choice
  • 1 teaspoon baking powder
  • 1/2 rounded teaspoon salt
  • 1 cup roasted, salted peanuts
  • 1 cup unsweetened carob chips
  • 3 cups popped corn

Instructions

  1. Preheat oven to 350*.
  2. Mix the wet ingredients (bananas, vanilla, and oil).
  3. In a separate mixing bowl, combine dry ingredients (oats, pecan meal, baking powder, cinnamon, and salt).
  4. Combine the wet and dry together, and stir until well-mixed.
  5. Fold in the carob chips and peanuts until well-combined. Then, fold in the popcorn. PLEASE make sure to take all the un-popped corn pieces out so those who enjoy the cookies don’t break their teeth. The dough will be a bit lose, but that is alright.
  6. Roll into tablespoon-sized balls with your hands. Place on baking sheet and bake for 15-17 minutes, or until golden brown. Let cool 5 minutes before serving.

Notes

*Try substituting mashed, baked sweet potato for part or all of the mashed bananas for another fun flavor.

https://www.spoonfulofsugarfree.com/2012/02/18/cookie-carnival-comes-to-town-2/


 

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!
  • Peanuts: 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.
  • Oats: Oats contain loads of vitamins and minerals to keep you full and energized throughout the day. They can lower cholesterol, burn fat, reduce risk of type 2 diabetes, regulate bowel movements, reduce blood pressure, reduce risks of cancer because of oat’s phytochemical, and reduce the risk of heart disease.
  • 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 is less likely to store the medium-chain as fat. Coconut is also a great source of dietary fiber with a whopping 5 grams per oz!
  • 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.
  • Carob: Unlike chocolate, carob contains no caffeine and it contains a number of nutrients, including vitamins A, B, B2, B3, and D. It contains a good dose of Pectin that helps to eliminate toxins from the body.
  • Popped Corn: When made with a healthy oil or air-popped, pop corn can be rather beneficial to the health. It is a whole grain full of fiber and minerals. It contains a good amount of iron, phosphorous, and calcium to strengthen teeth and bones.

 

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

Have you ever been to a carnival?

I’ve never been to a carnival, and I have only dreamed about seeing a circus. The closest I’ve gotten to either was the Iowa State Fair. I grew up as an Iowa girl, and the State Fair was the biggest, most exciting fair in the country. Giant squash and pigs, a cow sculpted from butter, rides towering above the fairgrounds, contests in all sorts of arts, music concerts all day long, free temporary tattoos for kids, and, of course, the smell of fried foods wafting through the crowds. If you ever pass through Iowa during August, definitely give the State Fair a whirl.