Spoonful of Sugar Free

Registered Dietitian

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Banana Coconut Granola

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I’ve been on a granola kick lately. Glass jars fill my counter space with different ingredients: nuts, fruits, spices, and oats.

It’s been a great way to start my morning the past week. A bowl of crunchy granola with a drizzle of almond or coconut milk. Sometimes I’ll add a bit of fresh fruit to the bowl, too.

For this granola, I decided to use bananas to add a gentle sweetness. I didn’t want it to taste too much like banana bread, so I added some dried coconut to make it more tropical. Add a bit of fresh pineapple to your bowl and drizzle with coconut milk, and you are off to the tropics!

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Banana Coconut Granola

Prep Time: 5 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Yield: 5 cups granola

Serving Size: 1/2 cup

Calories per serving: 250

Banana Coconut Granola

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

Ingredients

  • 3 bananas, mashed
  • 3 cup rolled oats
  • 1 cup dried, unsweetened coconut
  • 1 cup walnuts, chopped
  • 2 Tablespoons flax
  • 1 Tablespoon coconut oil
  • 1/4 teaspoon salt
  • 1/2 teaspoon cinnamon

Instructions

  1. Preheat oven to 300*
  2. Combine all ingredients until evenly mixed, and spread in an even layer on a baking sheet.
  3. Bake for 45 minutes, or until golden brown and slightly crunchy. Stir the granola once or twice throughout cooking time.
  4. Let cool for 10 minutes before serving or storing. The granola will crisp up more while it cools.
https://www.spoonfulofsugarfree.com/2012/04/10/banana-coconut-granola/

This recipe is linked to Allergy Free Wednesdays 04/11/12.

Health Benefits:

  • 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!
  • 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!
  • 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:

Are you a granola muncher? If so, what is your favorite flavor?

Psst! Still in the mood for more granola? Try my Pumpkin Spice Latte Granola!

Last Minute Easter Basket (Eco-Friendly)

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Tomorrow is Easter!

I am very excited! I love Easter and all the joy it brings. The joyful news of Jesus and the prospect of Spring coming. Not to mention the fun of giving Easter baskets, dying eggs, and hunting for easter eggs!

I wanted to give something to a very kind neighbor of mine for Easter, but didn’t have anything planned. Going to the store for the fifth time this week did not appeal to me, so  rummaged around my house to see what I could find!

Easter Basket Ideas:

Instead of buying a basket, why not make your own with stuff around the house?

  • Re-use cardboard boxes and decorate with colored paper, or paint (shown above).
  • Use tote bags lying around the house and stuff with tissue paper.
  • Decorate your own plastic/paper bag with stickers and ribbons.
  • Have any old t-shirts? Tie a knot or place a rubber band tightly around one opening to use. Tie-dye fun colors, if desired.
  • Old wicker baskets make great easter baskets!

As shown above, I taped the flaps of a cardboard box to the sides. Then, I decorated plain, white paper with markers and taped it to the outside of the box. Instead of buying plastic “grass” to fill, I used recycled paper that was torn and colored. 

Inexpensive Non-Edible Filling Ideas:

  • Packets of seeds for a vegetable garden or flower garden.
  • Gardening gloves and a shovel (I found the one in the picture for $1 each at Michael’s).
  • Coloring Book, crayons, markers, and gel pens.
  • Homemade Paper flowers made with recycled paper. Tutorial here. Or use the leftover egg cartons from all the dyed eggs you make.
  • Homemade gifts. The are always the best in my opinion. I made a fabric flower and a lavender sachet to use for laundry.

This gardening glove and shovel was bought at Michael’s for $1 each.

Homemade Lavender sachet on left, and fabric flower on right.

Healthy Edible Gifts:

Forget the chocolate bunnies and candy, try these healthy treats! 

Homemade Granola, Recipe Coming Soon! I like to package my homemade goods in plastic or glass containers. Peanut Butter jars work well. Decorate with ribbons and hand-crafted labels. Marla has some cute printable labels here. 

For more fun ideas, check out my Holiday Pinterest board.

Happy Easter Everyone! 

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

What are you putting in your Easter Baskets? Or, what do you wish you will have in your Easter basket?

Flourless Berry Puffed Pancake

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Do you want a breakfast that is light, yet decadent at the same time?

Something to impress guests without overloading on sugar, flour, and butter?

Perhaps something made with only 5 fresh, whole ingredients?

Looks like you have too many demands, and your wishes are impossible….

 

Only kidding! It is all possible with this berry souffle.

 

 

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Flourless Berry Puffed Pancake

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Yield: 4 servings

Flourless Berry Puffed Pancake

Ingredients

  • 1 teaspoon coconut oil
  • 2 cups fresh or frozen berries
  • 4 eggs, separated
  • 1 teaspoon vanilla
  • 1/2 teaspoon cinnamon

Instructions

  1. Preheat oven to 400*
  2. Heat oil in a 10" saucepan on medium heat. Add berries and let simmer for 3-5 minutes, or until the berries are soft and form a thick liquid.
  3. In a bowl, whisk the egg whites until stiff peaks form.
  4. In a separate bowl, whisk the egg yolks with the vanilla and cinnamon for a couple minutes.
  5. Fold the yolk mix into the egg whites until combines.
  6. Pour the egg mix on top of the simmering berries and let cook on medium heat for 2 minutes.
  7. Transfer saucepan to oven and bake for 10 minutes, or until the pancake puffs and is slightly brown.
  8. Place a plate over the pan and flip it over so that the fruit is faced up.
  9. Slice and eat warm with a drizzle of coconut milk or Whipped Coconut Cream, if desired.

Notes

~Paleo, Gluten-free, Grain-free, Dairy-free, Corn-free, Soy-free, and Sugar-free

https://www.spoonfulofsugarfree.com/2012/04/02/flourless-berry-puffed-pancake/

*This recipe was featured on Daily Health Buzz Top 9 on April 9th, 2012.

Health Benefits:

  • Eggs: A great source of protein, vitamins, minerals, and healthy fats. Due to the carotenoid content, specifically lutein and zeaxanthin, eggs are great for the eyes. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. Eggs are one of the only foods that contain naturally occurring vitamin D.
  • Coconut Oil: 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 has no opportunity to store the medium-chain as fat. Coconut is also a great source of dietary fiber with a whopping 5 grams per oz!
  • 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 is your favorite recipe that is easy to make, and uses minimal ingredients?

Hydrating Coconut Lime Sparkler

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After spending an afternoon at the beach, I was in the mood for something cold and refreshing. Something hydrating to replenish my body. Something sweet, tart, and tasty.

I knew I wanted something fast, and I didn’t want to pull out the blender to make a smoothie. Instead, I pulled out a few ingredients that are known to help hydration, put them in a glass, and drank to Spring!

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Hydrating Coconut Lime Sparkler

Hydrating Coconut Lime Sparkler

Ingredients

  • 1 cup Sparkling Water
  • 1 cup coconut water (please make sure it is pure, unsweetened coconut water)
  • juice of 1 lime
  • 1 Tablespoon chia gel (mix 1 teaspoon chia with 3 Tablespoons water and let sit for 15 minutes)

Instructions

  1. Combine all ingredients, and stir.
  2. Serve cold, over ice with a lime wedge.
https://www.spoonfulofsugarfree.com/2012/03/29/hydrating-coconut-lime-sparkler/

Health Benefits:

  • Coconut Water: I use coconut water as a substitute for Gatorade when I exercise because it naturally contains high levels of potassium and electrolytes without the added sugar. It can help with high blood pressure, and keep your skin healthy and hydrated.
  • Lime: Great source of vitamin C. Lime also is good for digestion with it’s abundance of antioxidants, flavonoids, and acid content. It also has good levels of potassium, great for staying hydrated with electrolytes.
  • Chia:Chia seeds can absorb up to 12 times it’s weight in water, so it is also a great hydrator. Chia seed is also a great source of fiber, omega-3 fatty acids, and antioxidants. It can also help balance blood-sugar levels, so it is great for diabetics. It helps blood sugar levels by slowing the conversion of carbohydrates into sugar. Read more here.

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

What do you use for hydration? Do you only drink it when you exercise, or do you drink it throughout the day?

Travel and Recipe Challenge

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Once again, I am very sorry for my lack of posts and new recipes. March has been a hectic month for me, in a good way! Between family visiting, a quick trip to Chicago, and an ear infection, life has been a little crazy. Creating a new recipe and taking pictures, therefore, was a little too much to add to my plate.

I hope you enjoy this slideshow of some of the pictures I took while in Chicago. I caught them on a lovely weekend: mid-70s every day and sunny!

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Reader Recipe Challenge

In order to jump start my next post and recipe, I want your input!

I appreciate all of my readers very much, and I love every comment and email from you all! Therefore, I want you to challenge me to make a recipe for you! Leave a comment below and tell me what recipe you want me to create next. I’ll choose one reader’s challenge to make in the next upcoming week.

Now go get those recipe ideas flowing!

P.S. The winner of the Digital Kitchen Scale is Heather. Thanks to all who entered!

Roasted Sweet Potato and Rosemary Frittata

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Lately, omelettes, frittatas, and eggs have replaced my bowls of oatmeal and pancakes. Savory foods with capers, olives, and oregano are on my mind.

With family in town, it makes more sense to make large quantities of food rather than making breakfast individually. Frittatas take much less hands-on time, in my opinion, so I have more time to play with this cutie while breakfast cooks:

Yet even though there are more mouths to feed, leftovers still arise. Last night we made a huge batch of Roasted Sweet Potatoes with Rosemary. Instead of simply heating up the leftovers, I threw them in with some eggs and a handful of spinach. Whisk, pour, cook, cover, and serve with a dash of salt and pepper.

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Roasted Sweet Potato and Rosemary Frittata

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 6 large frittata slices

Calories per serving: 160 per slice

Roasted Sweet Potato and Rosemary Frittata

~Dairy-free, gluten-free, paleo, vegetarian, soy-free, and sugar-free.

Ingredients

Instructions

  1. Either use leftover roasted sweet potatoes with rosemary, or make it fresh by chopping approximately 2 sweet potatoes (or 2 cups) with skin on. Toss in 1 tablespoon of olive oil, 1 Tablespoon rosemary, and 1/4 teaspoon each of salt and pepper. Lay on baking sheet and roast at 450* for 40 minutes, or until slightly brown and soft. Stir occasionally while it bakes.
  2. Preheat a 12 inch pan with a dab of oil to prevent sticking.
  3. Beat eggs until fluffy and stir in spinach.
  4. Place roasted sweet potatoes in the preheated pan and pour egg-spinach mix on top so that it evenly covers it.
  5. Cover and cook on low heat until a toothpick comes out clean (about 10 minutes).
  6. Slice and serve with salt and pepper, to taste.
https://www.spoonfulofsugarfree.com/2012/03/22/roasted-sweet-potato-and-rosemary-frittata/

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.
  • Rosemary: Rosemary is rich in calcium, magnesium and potassium. It has good amount of phosphorus, sodium and iron with small amount of zinc, copper, manganese and selenium. It is also useful in increasing blood circulation, improving concentration and digestion. It stimulates the immune system, reduces the severity of asthma attacks and helps prevent breast cancer.
  • Sweet Potatoes: Click HERE for a post about the benefits of sweet potatoes.

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

When you have guests over, what is your go-to breakfast/brunch?

I love making pancakes, frittatas, or baked oatmeal!

P.S. Don’t forget to enter my Digital Measuring Cup Giveaway!