Spoonful of Sugar Free

Registered Dietitian

Snacks

Peanut Butter Addiction

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Remember my Favorite Things post where I posted pictures of my ten favorite things? Well anyway, Peanut Butter was one of them.

The past couple weeks I’ve been going to a tennis camp from 10-11:30 (30-minute break) and 12-1:30. During my 30-minute break, I eat a quick snack before going back onto the court again. (Thirty minutes really isn’t enough time for a full lunch, especially when I’m going to play tennis in 100-degree weather right after!) This snack usually consists of a piece of fruit (peach, apple, or a smoothie) and some pretzels dipped in peanut butter.

Today I had my strawberry-banana-papaya-orange smoothie all ready to eat, and a bag of pretzels, too. But when I searched my cooler for peanut butter, it wasn’t there!!!! How horrible! My poor pretzels couldn’t be bathed in peanut-buttery goodness before they met their doom!

So when I came home today, I ran to the fridge for a snack: peanut butter and cacao nibs. That’s right, I dipped a HUGE spoon into the peanut butter jar, and came back with a mound of creamy peanut butter. Then I took the spoon and dipped it into a big bag of raw cacao nibs, and rolled the spoon around.

And I give you the result:

Doesn’t it look so good? Well, I think it does. That’s why I went back for seconds.

And here is a picture of me devouring the last remains on my spoon:

Yummy

Lesson-Learned: I can’t go a single day without peanut butter.

It’s like peanut butter is hard-wired into my system. It is something I MUST have EVERYday!

This reminds me of people who have coffee-addictions. They run around in the morning going, “Coffee! Coffee! I must have my Coffee!” (No offense to anyone with this addiction. I totally understand) Instead of coffee, I go, “Peanut Butter! Peanut Butter! Give me my Peanut Butter!”

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

Do you guys have an addiction like mine? It surprised me when I realized this today-it made me laugh!

Whole Wheat Pretzels

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Have you ever walked through the mall and passed by the Auntie Annes? Oh the wonderful aroma that floats out of that store. Mmmmm….oh so heavenly. But alas, Auntie Annes pretzels are not healthy, and they are not whole grain. However, we can make our own whole grain pretzels that taste just as good!

Over the weekend, I had my little brother to myself; so after he finished his homework, we made pretzels together! We had so much fun, and had a lot of laughs. They were super easy to make, too!

Whole Wheat Pretzels

~These pretzels are vegan, dairy-free, nut-free, and of course, sugar-free!

Ingredients

  • 2 1/2 cups whole wheat flour (plus more to knead with)
  • 1 tsp salt
  • 3 Tablespoons vegetable oil
  • 1 package of yeast
  • 1 cup warm water
  • Toppings! (salt, cinnamon, garlic, raisons,sesame seeds, have fun!)

First, mix the water and yeast in a large mixing bowl. Let sit for five minutes. Then add the rest of the ingredients and mix together.

Next knead the dough for about five minutes, adding flour if it is too sticky. Roll it  into a ball. Place the ball back into the mixing bowl and let it rise in a warm place for 1 hour. I usually cover my dough with a towel an place it into an unheated oven while it rises.

Good kneading technique!

After the dough is done rising, take your fist and punch it down once!

This was my brother's favorite part

Then, separate the dough into 12 parts. Roll the pieces into long strips and and fold into a pretzel shape (or any other shape you like). To shape a pretzel, take the 2 ends together and twist. Then, take the twist and fold down on top of the middle part of the dough. Sprinkle the tops of the pretzels with water, so that the toppings can stick. Then, sprinkle the toppings. Don’t be skimpy with the toppings, or else you won’t be able to taste them! Bake in a 400* oven for 15 minutes. Enjoy!

Yum!

 

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

Do you have fun making food with others? Or do you prefer making it yourself? Or do you just hate making food? (That would definitely NOT be me, I love making food!)

Wonderful Legume: Chickpeas

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Oh what fun I have with the protein-packed legume family! Chickpeas (or garbanzo beans) are a wonderful creation from nature. Chickpeas are full of protein and fiber, and they also contain minerals like zinc, iorn, manganese, and magnesium. Chickpeas have a low glycemic index of 28, and are full of fiber making this legume an excellent choice for diabetics.

Chickpeas can be bought dried or canned. Depending on the recipe (or time availability), I use both varieties. here are so many wonderful recipes to make with chickpeas. Falafel, hummus, and soup are just a few of the ways I enjoy them. As an athlete, chickpeas are an easy way for me to consume protein. They contain a whopping 15 grams of protein per cup, and 12 grams of fiber (that’s half a days worth!)

Yesterday I made my favorite, super-easy hummus. It is so easy to make, and is a wonderfully satisfying afternoon snack. Here it is below served with my favorite Crunchmaster crackers.

Roasted Red Pepper Hummus

Simply Hummus

This hummus is gluten-free, vegan, dairy-free, and low-fat and low-calorie compared to other hummus recipes.

  • 2 cans chickpeas (rinsed and drained of juice)
  • 2 Tablespoons tahini
  • 1/2 cup chopped onion (about 1/2 onion)
  • juice of 1 lemon
  • 1 teaspoon paprika
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 3-4 tablespoons water
  • optional add-ins: roasted red peppers, pesto, black beans, tomatoes, olives, artichokes, be creative!

Put all ingredients into food processor except water, onions, and add-ins (if you want any). Process ingredients, and add water until desired consistency is reached. Next, add the chopped onions and a handful or two of your add-ins. Stir until mixed. Your done! Now was that hard? No!

Serve your delicious hummus with pita, crackers, vegetables, on top salads, or in wraps or sandwiches! This recipe is a great appetizer for parties!

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

What is your favorite power-packed food? Is it something that is full of protein or carbs? What makes you feeeeeel so powerful after you eat it?

Whole Wheat Banana Muffins!

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I must say that I feel really silly posting this today because it is only my 2nd post. I keep asking myself, “Will anyone read it? Or am I just posting things into midair?” Ah well, we’ll see where it goes!

I made these little banana bombs last night after dinner. I was so excited to blog about my yummy recipes that I decided to try a new one! I had two sad-looking bananas sitting on my counter, so I thought, “How about some banana muffins?!” And of course they aren’t just any muffins….no…they are mini muffins!

Whole Wheat Banana Muffins:

These muffins are whole grain, vegan, and of course sugar-free!

  • 1 cup whole wheat flour
  • 2 Tablespoons ground flax
  • rounded 1/2 teaspoon baking soda
  • 1/8 teaspoon salt
  • 1/2 cup milk substitute (i used almond milk, but soy, rice, hemp, or cow’s would be fine, too)
  • 2 Tablespoons olive oil (or coconut, vegetable, grapeseed..)
  • 2 ripe bananas, mashed
  • round 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon vanilla
  • 1/2 cup of chopped walnuts (optional. can substitute almonds or dried fruit, too)

Preheat oven to 350*. Mix together all of the ingredients, but add the baking soda last. Line muffin pans with liners (i used adorable mini muffins!). Then, fill each muffin with batter to the rim. For mini muffins, bake for 20 minutes (makes 20 muffins). For regular muffins, bake for 25 minutes (makes 10 muffins). To make banana bread, double the recipe and bake for 30 minutes.

Up close, smeared with my special butter recipe

MMMMmmm….I had these little babies for breakfast this morning, and for dessert during lunch. I’ll probably eat them again for a snack tonight, too! (P.S. don’t worry, I’ll tell you my “butter” recipe later)

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

What do you want to see from me? What kind of recipes would you like sugar-free? What kind of nutrition questions do you have?