Spoonful of Sugar Free

Registered Dietitian

Health

Day 6: Over the Hill

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Welcome to day six of the Sugar Free Challenge! I hope you are all doing well and having fun! Sometimes it can be hard to stick to the sugar-free diet over the weekend when there are many temptations from friends and family. Good job to everyone who did not give in! If you did give in, keep your head held high and keep trying. You can do it!

Here is today’s sample menu:

 

Breakfast: Pumpkin Spice Latte Granola with unsweetened almond milk

 

Lunch: Dairy-Free Supreme Nachos complete with black beans, salsa, black olives, cilantro, and homemade nacho cheez sauce.

Snack: High Protein Cookies

 

 

Dinner: Garrick-Stuffed Steak with a side of vegetables. Vegan Option: Brown Rice Stir-Fry

 

 

Dessert: Fluffy Banana Chocolate Chunk Cookies

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

How has your week of sugar-free been so far? Do you think you could do it for long term?

Day 5: Roasted Brussels Sprouts with Apples and Bacon

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Welcome to day five of the Sugar Free Challenge! I can’t believe we are already halfway through!

Here is today’s sample menu:

Breakfast: Eggs fried in a dab of coconut oil and a peach. Vegan Option: Baked Banana Oatmeal

 

Lunch: Roasted Brussels Sprouts with Apples and Bacon (recipe below).

Snack: Frozen banana, mint extract, cocoa powder, almond milk blended until smooth. I also popped a couple of mini-smacks in my mouth.

 

Dinner: Sugar-free BBQ with pulled chicken and sweet tater fries! Vegan Option: Try Kelsey’s use for my BBQ sauce! 

 

Roasted Brussels Sprouts with Apples and Bacon

~This recipe is from my Apple a Day Dinner menu. Not a fan of brussels sprouts? try the recipe anyway. Gluten-free, dairy-free, soy-free, grain-free, vegan, and, of course, sugar-free! 

Ingredients

  • 1 lb brussel sprouts, trimmed and halved
  • 1 large tart apple, skin on and chopped
  • 6 slices bacon, cooked  and crumbled with 3 Tablespoons of grease saved*
  • 1 Tablespoon balsamic vinegar
  • salt and pepper, to taste

Preheat oven to 375*. Toss the brussels, bacon, and apple with the leftover bacon grease and balsamic vinegar until evenly coated. Sprinkle with salt and pepper. Roast on a baking sheet in one layer for 20-25 minutes, turning halfway through, or sprouts are tender and brown.

*If you don’t feel comfortable using leftover bacon grease, substitute olive oil.

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

Can you believe the sugar-free challenge is already halfway through? Has it been easy or tough so far? Anything surprise you?

Are you a fan of brussels sprouts or not? Try this recipe and I may convert you to brussels sprouts obsession.

Day 4: Sugar Free Meals

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Welcome to day four of the Sugar Free Challenge!

Breakfast: Eggs with sauteed spinach and roasted tomatoes. Vegan Option: Baked Banana Oatmeal

 

 

Lunch: Roasted Sweet Potatoes with Apples and Pecans

Snack: Crunchmaster Crackers (which one of you challengers will win!) with Simply Hummus.

 

Dinner: Gluten-free, Healthy Chicken Pot Pie

Dessert: Chocolate Fudge Cake with Peanut Butter Cream Frosting. Topped with Homemade Peanut Butter Cups.

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

We are almost halfway through the challenge! How are you feeling?

What has been your favorite sugar-free meal so far?

 

 

 

Day 3: Slow Cooker Cinnamon Applesauce

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Welcome to day three of the Sugar Free Challenge! 

Here is today’s sample menu:

Breakfast: Grain-Free Pumpkin Pancakes topped with coconut butter.

Lunch: Lightly sauteed spinach, green peppers, black olives, tomatoes, artichoke hearts, onions, and black beans served on a grilled brown rice tortilla. Side of sliced cucumbers.

 

Snack: Bowl of High Protein Cookie Crisp Cereal.

Dinner: Hobos. Take a piece of ground beef and roll into a patty. Top with peppers, potatoes, onions, and carrots and wrap in foil. Bake at 375* for one hour. Tastes great drizzled with dijon mustard or Homemade BBQ Sauce. Vegan option: Two Cans and a Potato

Dessert: Homemade Cinnamon Applesauce:

Slow Cooker Cinnamon Applesauce

~This recipe is from my Apple a Day Dinner menu. Most homemade applesauce recipes contain added sugar. Apples are extremely sweet on their own, though, so they don’t need the extra sweeteners! Gluten-free, dairy-free, soy-free, grain-free, vegan, and, of course, sugar-free! 

Ingredients:

  • 8 apples (any variety will do. I find that a mix of tart and sweet apples gives the sauce a better flavor)
  • 1/4 cup water
  • 1 teaspoon cinnamon, optional
  • pinch salt, optional

Peeling the apples is optional. If you choose not to peel them, then you might want to consider blending the apples at the end in order to achieve a smoother consistency.

Core and quarter the apples and place them in your crockpot. Add water and salt (salt helps bring out the natural sweetness of the apples, but is optional) and cook for 6-8 hours on low or or 3-4 hours on high. Once the apples are tender, mash them with a fork and stir in cinnamon. Serve hot or cold.

Health Benefits:

  • Apples: a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones. The pectin in apples lowers LDL (“bad”) cholesterol, and it supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes.
  • 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:

Do you use your slow cooker a lot (or at all)? I just started using mine a whole lot more ever since we started renovating our kitchen. I have a few new crockpot recipes to share with you now!

Do you ever consider certain fruit a dessert on its own?

Day 2: Apple Crisps and Peanut Butter Hummus Dip

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Welcome to day two of the Sugar Free Challenge! Here is today’s sample menu:

Breakfast: Bitter Chocolate Waffles with Sliced bananas and peanut butter whip.

Lunch: Socca with a spinach salad topped with fresh bruschetta. Served with a hard-boiled egg.

Snack: Apple Crisps with Peanut Butter Hummus Dip (recipe below).

Dinner: Brown Rice Stir Fry with carrots, onions, leftover chicken, bell pepper, ginger, soy sauce, and a sprinkle of sesame seeds.

Dessert: Chocolate Almond Cookie Dough Bites.

 

Apple Crisps with Peanut Butter Hummus Dip

~This recipe is from my Apple a Day Dinner menu. They were inspired by my High-Protein Cookie Dough. Gluten-free, dairy-free, soy-free, grain-free, vegan, and, of course, sugar-free! 

Apple Crisp Directions

Thinly slice your apples, and leave the peel on. I used a mandolin slicer to have even slices. You may slice in rounds or halves. If desired, sprinkle with cinnamon.

Dehydrator Method: Lay slices flat on food dehydrator and dehydrate for 24 hours. Let cool in a dry area before serving or covering.

Oven Method: Lay slices flat on baking sheet. Do not overlap. Preheat oven to 225* nd bake for two hours, turning halfway through. Let cool in a dry area before serving or covering.

Peanut Butter Hummus Dip Directions

  • 1 can chickpeas (1 1/2 cups)
  • 1 tsp vanilla extract
  • 1/2 cup peanut butter
  • 1/3 cup nondairy milk

First, drain and wash chickpeas well. Make sure they are well-washed so that the cookie dough doesn’t taste like beans. Add all the ingredients into a blender or food processor and process until smooth. Adjust liquid as needed.

Health Benefits

 

 

  • Chickpeas: Click HERE for a post I did about all the benefits of chickpeas.
  • Peanut Butter: 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.
  • Apples: a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones. The pectin in apples lowers LDL (“bad”) cholesterol, and it supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes.

THOUGHT-PROVOKING, MIND-PRODDING QUESTION OF THE DAY: 

How was your second day of sugar-free?

Also, what’s your favorite dish to bring to parties? Please share! I would love some more ideas.

Day 1: November Sugar Free Challenge

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Hello Everyone! Today is officially the first day of the Sugar Free Challenge.

I am so happy for the number of participants! Check out the list:

  • 91% Chocolate Lover
  • Abby
  • Absie
  • Adrianna
  • Aileen P
  • Alexis
  • Allison @ Fitblaster
  • Amanda
  • AnAppleADay
  • Angela F
  • Anne
  • Annie @ Naturally Sweet Recipes
  • Ashley
  • Ashley
  • Ashley Hope
  • Ashley R
  • Brandi B
  • Brenda
  • Carla McCloskey
  • Cassandra
  • Christina
  • Christine
  • Dawn @ This Life Worth Living
  • Diana
  • Emily
  • Erica
  • Erin
  • fourdreamsJools
  • Francesca Holland
  • Frannie @ Frannie and Sarah
  • Hailey
  • Haley @ Climb Run Lift Mom
  • Haylee
  • Health Freak College
  • Heatherfeather
  • Hope Buck
  • Isabelle@cheesymiteapples
  • Jane @ The Healthy Beehive
  • Jane Wolf
  • Janice
  • Jen @ Runner’s Shoe
  • Jenn
  • Jennie @ The gf-gf
  • Jennifer Doyle
  • Jensine Crandall
  • Jessica
  • Jessica T
  • Jessie Ann James
  • Jinny
  • Kalie @ Kalie’s Thoughts
  • Kathleen
  • Kathryn Ross
  • Kathy @ Getting in Shape for the Summer
  • Katie @KatiekDid
  • Kerri Randall @ HotFunFitness
  • Kim Frederickson
  • Kiran
  • Knikknok @ Run Run Gingerbreadman
  • Kris
  • Kristi
  • Laura
  • Laura
  • Lauren G
  • Leah
  • Linda Romer
  • Lissa
  • Liza
  • Lora
  • Lou
  • Lucy
  • Maija
  • Marie Sophie
  • Mariel
  • Maureen Vita
  • Megan
  • Megan
  • Melissa
  • Mia Madsen
  • Michelle
  • Mimi @ Damn the Freshman 15
  • Molly
  • Momma Kiki
  • Mortah
  • Nicole
  • Nicole
  • Nikki
  • Organic Food Girl
  • Peanut Butter Lover
  • Rachel @ Healthy Sexy You
  • Reid @ Growing Ideas
  • Roni
  • Sara
  • Shannon
  • Shea
  • Sista Juj
  • Steffi
  • Suman Maan
  • Suzanne
  • Tanya
  • Tara
  • Taryn
  • Taya @ This Girl Thrives
  • Teabagginit
  • Tracy
  • Val @ Baking the Worries Away
  • Valerie @ Hybrid Health and Fitness
  • Waseem Sufi
  • Yvette
That is a list of 109 participants! Thank you all for signing up. I know it will be a lot of fun.

Here is a sample menu for today:

Breakfast: Green Omelet (Spinach, green peppers, capers, oregano) with a side of banana. Vegan Option: Breakfast Oat Cakes.

Lunch: Sweet Potato with Artisana Pecan Butter and Cinnamon. Thank you, Artisana, for these samples. I adore them all! Pecan butter is definitely a new favorite of mine. Remember, one of you challenge participants will win some Artisana for yourself!

Snack: Fresh apple, cucumber, carrot, and bar of Baker’s unsweetened chocolate

Dinner: Slow-Cooker chicken breast with olives and artichoke hearts. Recipe coming soon! Vegan Option: Homemade Spring Rolls.

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

How was your first day of sugar-free? Do you have a menu planned? What did you eat?