Spoonful of Sugar Free

Registered Dietitian

Health

Coffee or Tea?

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Tea or Coffee? The question that haunts many, many people in the morning.

Personally, I am a fan of both. They both have great, intense, rich, and sometimes delicate flavors.

Tipu’s Chai, a chai tea company based out of Montana, contacted me a few weeks ago and asked if I would like to try some free samples.

Free food? Of course I would!

They were so kind and sent me a package of their instant chai tea “with no preservatives, no sugar and no artificial sweeteners.” I learned that most instant chais do contain these three things, so I was very happy to learn that it didn’t!  It would be great for the lactose intolerant and diabetic.

The directions say to simply add it to warm milk, but I added it to warm almond milk. It was very good!! A little bit of this stuff goes a long way!

My mom, who is a big chai fan, loved the tea because it was rich and full-bodied. She said, “It is not like the chai that you get in a coffee shop with the sugar and milk and froth. Instead, it tastes very authentic. Just like the Indians make.” She should know because she has an Indian friend who makes her own chai tea.

Thanks again, Tipu!

Now onto coffee. Mocha to be more specific.

I have always been a big fan of iced mochas. When I was about 8 years old, my mom bought me a mocha mix to make my own mocha shakes. They were so good, yet they were filled to the brim with sugar. On average, a small mocha purchased at a coffee house has atleast 30 grams of sugar. Some of them having as much as 50 grams. Sheesh, that’s a lot of refined carbs.

Alas, I craved a mocha one morning…

My solution: Mocha Oatmeal!

Mocha Oatmeal

~This is a great substitute for those high-sugar drinks. It also fills you up, and keeps you satisfied!

Serves 1

Ingredients:

  • 1/2 cup oats
  • 1 cup milk or milk substitute (or water, but the milk makes it super creamy. I used almond milk)
  • 1 Tablespoon cocoa powder
  • 1 Tablespoon instant coffee mix (I actually cheated here and used Caffix, a decaf instant “coffee” made from barley…)
  • Toppings: sliced almonds, chocolate shavings, or even whipped cream. Be creative!

Heat milk and oats in saucepan until it begins to boil. Turn down to medium heat, and stir until oats are cooked. While stirring, add the cocoa powder and coffee.

Serve in a bowl, or a coffee mug and top with your toppings of choice!

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

Are you a coffee person or a tea person??


The Benefits of a Chocolate Addiction

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Chocolate tastes good. In fact, chocolate tastes heavenly!

But no worries-chocolate is good for you! Pure dark chocolate is chock full of antioxidants that protect the body from free radicals that can cause damage and lead to heart disease and wrinkles (eww!). These flavonoids help relax the blood pressure through the production of nitric acid, balance certain hormones in the body, and lower cholesterol. Chocolate does all this, and tastes good, too!

Chocolate also makes us feel good!

  • Stimulates endorphin production (the “feel-good” chemicals)
  • contains serotonin, an anti-depressant
  • contains stimulants like caffeine and theobromine

And it makes our skin smooth and soft because of the healthy fats:

  • Oleic Acid: healthy monounsaturated fat found also in olive oil
  • Stearic Acid: Saturated fat that has a neutralizing effect on cholesterol

Ok, you may be thinking, “Alex, why in the world are you talking about chocolate on a sugar-free blog? I thought you couldn’t eat chocolate!”

That’s true, but real chocolate doesn’t start out with sugar in it. It starts out as a mere cacao bean, naturally unsweetened.

Cacao was named Theobroma by Linnaeus, which means “food of the gods.” The trees are grown mostly in Africa, Mexico, Latin America, the Caribbean, and parts of Asia and South America. Within the cacao pod, there are about 25 beans that make the chocolate we know in the United States.

I like to eat the cacao nibs, which are not sweetened. At first taste, they can be very bitter, but take the second bite! think about it. You might grow to love it! I love putting it in my exotic oatmeal, on top magic banana ice cream, or simply on top of a scoop of peanut butter. These can be found at some health food stores, or you can by them online at my shop.

I have also found that 100% dark chocolate bars taste heavenly! I like Baker’s chocolate squares, and Ghiradelli baking chocolate. They can be found in the baking section of most grocery stores. Like with the unsweetened cacao nibs, try a couple bites to get the full taste! Roll it around in your mouth, and think about it. You might find that you like it better than sweetened chocolate because of its intense, rich flavor.

If you still can’t handle the unsweetened chocolate; go for the chocolate that is as dark as you can handle, and you can still reap the benefits!

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

How dark is the chocolate you eat? Do you eat it a lot, or just occasionally?

I have been experimenting with it a lot. My most recent success was adding 100% chocolate chunks to my banana muffins-oh so good!

Psst-looking for my giveaway? Click here.

Bruschetta for Me, Bruschetta for You! (and something else)

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Ack! Summer is getting away from me! Can you believe that next thursday is the first day of autumn?

I have been meaning to post this bruschetta recipe while the tomatoes are still in season. They are still in season, right?

(I really need a nice dining table to photograph my food on…)

Fresh Bruschetta

~This bruschetta goes perfectly on slices of toasted garlic bread (preferably whole-grain). I also like to top my crackers with this for a nice snack, and on my burgers or salads for a beautiful meal.

  • 4 medium tomatoes
  • 2 green onions
  • one clove garlic
  • small bunch of fresh basil
  • 1/2 teaspoon dried oregano
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 tablespoon olive oil

First, chop the tomatoes and onions into small pieces. Then mince the fresh basil and garlic. Add the vegetables and spices to the bowl, and mix thoroughly. Add salt and pepper to taste, and drizzle with olive oil. Give the bowl one more mix, and place in the fridge.

It is best that the bruschetta stay in the fridge, covered, for at least an hour. This way, the flavors can mingle together. Next step: enjoy!

Now, onto the Something Else.

Caitlin, from CSN, contacted me last week, and asked if I would like to host a giveaway for my viewers….but….I turned her down…

Just Kidding!

One lucky person will receive a $35 to www.CSNStores.com!!!! Which includes www.Cookware.com and www.AllModern.com. CSN sells everything from cookware to outdoor furniture to clothing to fitness equipment. The list goes on and on!

Le Creuset 5 Piece Essential Set in Cherry

You have multiple ways to win:

(Please post a separate comment for each entry)

  1. Post a comment telling me what you would use the $35 gift card for (I might use it towards a Le Creuset or some other fancy cooking gizmo)
  2. If you have a blog, blog about this giveaway!
  3. Subscribe to my blog using the button at the right (If you are already subscribed, tell me for an entry!)
  4. Send me a picture for my Food Lovin Post (or post it on your blog)!!!

The Giveaway ends on the last day of summer, which is one week (Wednesday, September 22nd).

An Old-New Grain

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Eden Organic sent me a package of Kamut Flakes to try and review. (I must say that I love receiving packages-especially when they contain food!)

Kamut is an ancient wheat (which means it does have gluten) that has a nutty, earthy flavor. It is a complex carbohydrate with 4 grams of fiber, 8 grams of protein, and 70% daily value of manganese per serving. It can be made into a hot cereal (like oatmeal) by cooking it in water for about three minutes. It can also be used in muesli, granola, energy bars, and baked goods.

Cooking in the pot

I first tried making it into a hot cereal. Review: Different, but good. It isn’t a creamy cereal, but instead a nutty, rich, and earthy grain. In my opinion, kamut is more of a savory grain rather than a sweet grain. I liked it with a dash of olive oil and some salt and pepper.

I also tried adding kamut to some nuts, and toasting them to make a yummy salad topping (or granola). Eden sent a recipe booklet with a nice recipe called Curry in a Hurry. I will definitely be trying this soon!

Eden Organics started out as a Co-op in Ann Arbor, but they slowly began to grow into an world-wide business. They pride themselves on being a truly natural company. While browing through their catalog, I saw that they carried a lot of authentic Japanese products like brown rice mochi, macha tea, and wasabi.

Thanks so much, Eden Organics, for the Kamut Flakes!

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

Have you ever tried Kamut Flakes? Or any other exotic grain? I swear that each time I go to the grocery store, a new “ancient, superfood” grain is being sold!

Big Thanks With Muffins

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Wow! I can’t believe all of the wonderful feedback I received from my last post about McDonald’s “Real” Fruit Smoothies. If anyone needs anymore ideas for smoothies, just look at the plethora of comments from yesterday’s post! Thank you so much to everyone who helped spread the word, and to those who provided great insight! I loved reading every single one of your comments, and tried to reply to as many of you as I could. If you didn’t receive a reply and would like to, please just send me an email or leave another comment. I’d be happy to chat with you!

Also, thank you WordPress for featuring me on your homepage, Freshly Pressed. I am extremely honored!

Now, to all of my new readers, I’d like to know what you want to read on my blog.

  • More revealing products and reviews
  • More sugar-free recipes
  • Tips on eating Sugar-free at the store, restaurants, or other places
  • More health facts about food items
  • Other: Leave a comment telling me what you want to see!

To say thank you, I leave you all with a recipe I promised.

Print
Carrot-Apple Bran Muffins

Yield: 18 muffins

Carrot-Apple Bran Muffins

~These muffins are optionally vegan, dairy-free, high-fiber, whole grain, and of course, sugar-free!

Ingredients

  • 1 1/2 cups whole wheat flour
  • 1 1/2 cups bran
  • 1 1/2 cups milk or milk substitute (I used almond milk)
  • 1 Tablespoon apple cider vinegar
  • 2 teaspoon baking powder
  • 1/2 teaspoon of baking soda
  • 1/2 teaspoon salt
  • 2 Tablespoons olive oil (this can be omitted for those watching their fat intake)
  • 1 egg or egg substitute (I used a chia egg. which is 1 tablespoon of chia seed mixed with 3 tablespoons of water-let sit for 20 minutes before using)
  • 1/2 cup chopped walnuts
  • 1 chopped apple (I kept the skin on)
  • 2 carrots-chopped or blended
  • 1 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • 1/2 teaspoon of almond extract (or more vanilla)

Instructions

  1. Preheat oven to 400*.
  2. First, whisk the apple cider vinegar with the milk to create a buttermilk. Let sit for 5 minutes.
  3. In the meantime, Stir together all of the dry ingredients. Next, add wet ingredients and fold in the apples, walnuts, and carrots until well-incorporated.
  4. Grease the muffin tins, or add muffin liners. Then, pour the batter into each cup until it reaches the top without over-flowing (the muffins will rise to create that nice muffin-top look).
  5. Bake in the oven for 20 minutes, or until a toothpick comes out clean.
https://www.spoonfulofsugarfree.com/2010/09/11/big-thanks-with-muffins/

 

 

I was very excited when I made this recipe, because they were so good! I think I ate 6 in one day 😛 Good for breakfast and snacks! They also have a good amount of fiber in them. I calculated about 4.25 grams of fiber per muffin!

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

What do you want to see me write more of? I truly value your opinion!

McDonald’s “Real” Fruit Smoothies

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Are McDonald’s Real Fruit Smoothies really made out of real fruit?

The Short answer: Yes

The Long and more complicated answer:

Even though fruit is in the ingredient list-sugar is, too. The smoothies are made by adding ice and low fat yogurt to a fruit blend. McDonald’s sells two different kinds of smoothies: Wild Berry and Strawberry Banana. Here’s the ingredient list for each fruit blend:

Strawberry Banana Fruit Blend
Strawberry puree, banana puree, water, sugar, concentrated apple juice, contains less than 1% of the following: Cellulose powder, natural (botanical source) and artificial flavors, xanthan gum, citric acid, colored with fruit and vegetable juice, pectin.

–

Wild Berry Fruit Blend
Strawberry puree, water, sugar, blackberry puree, blueberry puree, concentrated pineapple juice, concentrated apple juice, contains less than 1% of the following: Cellulose powder, xanthan gum, colored with fruit and vegetable juice, natural (botanical source) and artificial flavors, pectin, citric acid.

Low Fat Yogurt (Added to both smoothies)
Cultured Grade A reduced fat milk, sugar, whey protein concentrate, fructose, corn starch, kosher gelatin. Contains active yogurt cultures.

The FDA requires the ingredient list to be written from greatest to least. This means that Strawberry Puree is the most added of the ingredients, and citric acid is the least (for the wild berry smoothie). With this rule in mind, Sugar is the 3rd ingredient on the Wild Berry Smoothie’s list. That means that a large portion of the smoothie is made of plain ol’ sugar.

Also, McDonald’s adds concentrated apple and pineapple juice to the smoothies. Juice concentrate is made by taking away the water from the juice, leaving the flavor and a lot of sugar left. On top of this, the low fat yogurt uses 2 more sugar ingredients: sugar and fructose. The sugar, concentrated juice, and fructose makes the smoothie one sugar-high drink. Look at the stats for proof:

Strawberry Banana-Small (12 oz.)

Calories: 210, Fat: .5 g, Sodium: 35 mg, Carbohydrates: 49 g, Sugar: 44 g, Fiber: 2 g, Protein: 2 g

Wild Berry-Small (12 0z.)

Calories: 210, Fat: .5 g, Sodium: 30 mg, Carbohydrates: 48 g, Sugar: 44 g, Fiber: 3 g, Protein: 2 g

But, if you should choose to order the large smoothie, the sugar content jumps up to 70 grams!

These smoothies contain a lot of sugar in them! If you were to drink one of these, expect your blood sugar levels to spike! Compare this 12 oz. smoothie to 12 oz. of mountain dew: mountain dew tops the smoothies’ sugar levels by a mere 2 grams! (46g grams in 12 oz. mountain dew)

In conclusion, why buy a small smoothie at McDonald’s for $2.29 when you can just as easily make one at home for cheaper? At home, you can also control what you put into the smoothie, making it healthier and yummier!

Smoothie Ideas:

~I love making smoothies all the time! They are quick and easy to bring. Just throw the ingredients in a blender, and take it to go in a cup! I make mine by putting frozen fruit (or fresh) in the blender, fill it with juice, water, milk substitute, and add other miscellaneous items like spices, extracts, or protein powder

  • PiNa Colada: coconut milk, pineapple, banana
  • Chocolate-Dipped Strawberry
  • Strawberry Mango
  • Chocolate Peanut Butter: cocoa powder (or chocolate protein powder), milk, peanut butter, banana
  • All the fruit in your pantry smoothie: and add milk and juice!
  • Peachy: peaches, papaya, mango, orange juice
  • Orange julius: orange juice, ice, milk
  • Chai smoothie: banana, milk, cinnamon, chilled chai tea

The possibilities are endless!

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

What is your favorite Smoothie? Do you make them at home, or but them somewhere? Do you drink them almost everyday (like me in the summer)?

(Psst! This Post is featured on WordPress Freshly Pressed-One of the best posts of the day! Yipee!)