Spoonful of Sugar Free

Registered Dietitian

Alex@Spoonful of Sugar Free

Patriotic Pancake Sunday

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Sunday means Pancake day! Since tomorrow is Independence Day, that means it is Patriotic Pancake Sunday!

One Size Fits all Pancakes topped with Peanut Butter Frosting. Blueberries and strawberries complete the Red, White, and Blue look.

Peanut Butter and Jelly is an original American flavor, anyway.

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

Did you celebrate Pancake Sunday today?

Sugar-Free Independence Day Treats

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Looking for something to make for the Fourth of July? Here are some ideas to help you along:

Red, White, and Blue Fruit Salad

Raw Cheesecake

Homemade Barbeque Sauce (to top all of your burgers, pulled pork, brisket, or vegetarian BBQ?)

Berries and Coconut Cream

Pick-a-Fruit Crisp (or make an Individual version)

Healthified Chicken Salad-not exactly red, white, and blue, but Fourth of July=picnics, right?

Really, anything with strawberries and blueberries can be made into a Fourth of July meal! I have plans to mix around and adapt THIS recipe for the Fourth this year 😛

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

What are your plans for the Fourth of July? To my international readers-do you have any fun plans for the weekend?

We are having a party at my house! Food, swimming, games, ping pong, and, of course, Fireworks!

High Protein Sweet Potato Spice Cookies

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Another High Protein Cookie recipe?

Oh yes!

While eating my usual snack of Sweet Potato with Almond Butter and Cinnamon, I thought, “Why can’t I make this snack more portable?” Thus the cookie was born!

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High Protein Sweet Potato Spice Cookies

High Protein Sweet Potato Spice Cookies

~These cookies are high in protein because of the beans. Feel free to substitute garbanzo beans for the white beans if you wish. Grain-free, gluten-free, vegan, dairy-free, and, of course, sugar-free!

Ingredients

  • 1 medium baked sweet potato-skin removed
  • 1 1/2 cups cooked white beans, well-rinsed
  • 1/2 cup milk substitute (I used almond milk)
  • 1/4 cup ground flax
  • 1 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • 1/4 cup pecans, chopped

Instructions

  1. Preheat oven to 400*.
  2. Make sure the beans are well-rinsed. Puree in a strong blender or food processor until smooth. Mash sweet potato and mix with beans.
  3. Add milk, cinnamon, baking powder, flax, and vanilla and mix until smooth.
  4. Spoon by tablespoonfuls on a un-greased baking sheet. Top each cookie with chopped pecans. Bake for 15-20 minutes or until golden brown.
  5. Cool for 5 minutes before serving.
https://www.spoonfulofsugarfree.com/2011/07/01/high-protein-sweet-potato-spice-cookies/

Health Benefits
  • Sweet Potatoes: Click HERE for a post I wrote about the benefits of Sweet Potatoes.
  • White Beans: 
  • Flax: Full of healthy Omega-3′s to help your heart stay strong. It is also a great source of both soluble and insoluble fiber to keep your gut healthy and help you stay full. Flax also contains lignans which have both plant estrogen and antioxidant qualities. These lignans help protect against cancer by blocking enzymes that are involved in hormone metabolism and interfering with the growth and spread of tumor cells.
  • 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.

I think they would also taste fabulous with some ginger mixed in. Sweet potato gingersnaps!

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

Do you ever cook things in bulk to save over time?

I cook huge batches of sweet potatoes so that  can eat them for snacks during the week. I think they taste better cold with almond butter and cinnamon!

High Protein Ice Cream Sandwiches

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High Protein Cookie Sandwiches are delectable, but who can resist an ice cream sandwich? Especially in the hot, summer weather when the ice cream truck comes rollin’ around. Instead of buying those sugar-loaded, artificially-flavored, hydrogenated oil-filled, processed sandwiches, make your own High-Protein, Sugar-Free sandwich!

High Protein Cookies

First take two High Protein Cookies.

Make some Magic Banana Ice Cream.

And Sandwich them together! Wrap them in Plastic wrap and store in the freezer for later.

Take a BIG bite and enjoy.

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

Did you have ice cream trucks drive around in your area?

When I was growing up, they were illegal in my area. I hear the ice cream drive around every afternoon where I live now, though!

Just Choose One

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I’m going to mix up today’s post with a fun either/or food survey! Just choose one:

Chocolate or Vanilla?
Running or Biking?
Coffee or Tea?
Salty or Sweet?
Hot or Cold?
Pesto or Tomato Sauce?
Fingers or Toes?
Breakfast or Dinner?
Meat or Beans?
Water or Juice?
I choose:
  1. Chocolate
  2. Biking
  3. Coffee
  4. Sweet
  5. Hot
  6. Pesto
  7. Fingers
  8. Breakfast
  9. Beans
  10. Water
What do you Choose?
Leave your answers in the comment section below. Can’t wait to see everyone’s responses!

Peach Crisp for One

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As soon as I saw Katie’s Peach Breakfast Bake, I was in the mood for Peach crisp. Luckily, I had a couple of fresh peaches sitting in my fridge ready to chop and eat!

Peach Crisp for One

~This crisp for one is based off of my Pick-a-Fruit Crisp. Feel free to substitute your fruit of choice for the peaches. Dairy-free, gluten-free, vegan, and, of course, sugar-free! 

Ingredients

  • 1/2 peach, chopped
  • 1 teaspoon water or juice
  • 1 Tablespoon rolled oats
  • 1 Tablespoon nuts, chopped (I used walnuts)
  • 1/4 teaspoon coconut oil (or butter)
  • pinch of salt
  • optional: spices. I used a pinch or two of cinnamon and chopped ginger.
Preheat oven to 375*. Place the chopped peaches in a small baking dish and cover with the water/juice. In a separate bowl, mix the oat, nuts, oil, salt, and spices. Sprinkle on top of the peaches in an even layer. Bake for 20 minutes or until the fruit is tender and bubbling. You may wish to broil crisp for a few seconds if it is not yet golden.
You may double or triple the recipe as well to make individual crisps for your friends, family, and loved ones.
Health Benefits
  • Peaches: High in fiber, vitamin A, C, and D. Unlike most fruits, peaches contain calcium. They can help ease dry coughs and relieve constipation. They also help the skin stay healthy and adds color to a nice complexion.
  • Oats: Click HERE for a post I wrote about the benefits of oats.

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

What is sitting in your fridge (or cupboard) right now that you really need to use up?

I have about five frozen bananas sitting in my freezer, and about five more ready to go into the freezer! Banana Cream Pie anyone?