Spoonful of Sugar Free

Registered Dietitian

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Host Change

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Hello Spoonful of Sugar Free Readers!

Thanks for being patient with me as I switch my website to different servers. It has been a long, confusing process, but I believe I am almost through! The site has a new layout, and new bells and whistles. All my recipes, product reviews, and posts are still here.

However, if you were subscribed to my site through the email subscription program or google reader, you will need to re-subscribe. You can do this by entering your email address in the box to the right. I don’t want to lose any of you, so please re-subscribe! I have some exciting new posts coming up the next few weeks including a couple giveaways. If you have any questions you can email me at spoonfulofsugarfree(at)gmail(dot)com.

If you missed my last post, you can see it Here. The Carnival Cookies have been a hit!

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

Can you see my site properly? All the links working well? Please let me know if there are any problems so that I can fix them!

Thanks again for being such great sports!

Cookie Carnival Comes to Town

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I first came across the idea of a carnival cookie from the Cook Republic. I loved the idea of putting popcorn and the flavors of carnival food into a healthy, fun cookie. With a few tweaks, I came up with my own version of the carnival cookie.

Popcorn and coconut oil mix to create the buttery-flavored crunch. Hot roasted peanuts and butterscotch/caramel flavored carob chips add extra depth to the mix. A final dash of cinnamon gives it a pop of funnel cake or caramel apple flavored fun. Combine with oats and bananas (or sweet potatoes if you feel extra adventurous), and you have a cookie ready for the carnival!

 

Print
Carnival Cookies

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 3 dozen

Serving Size: 1 cookie

Calories per serving: 80

Carnival Cookies

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

Ingredients

  • 3 bananas, mashed*
  • 2 Tablespoons coconut oil, or oil of choice
  • 1 teaspoon vanilla
  • 1 1/2 cups rolled oats
  • 1/2 cup pecan meal, or nut meal of choice
  • 1 teaspoon baking powder
  • 1/2 rounded teaspoon salt
  • 1 cup roasted, salted peanuts
  • 1 cup unsweetened carob chips
  • 3 cups popped corn

Instructions

  1. Preheat oven to 350*.
  2. Mix the wet ingredients (bananas, vanilla, and oil).
  3. In a separate mixing bowl, combine dry ingredients (oats, pecan meal, baking powder, cinnamon, and salt).
  4. Combine the wet and dry together, and stir until well-mixed.
  5. Fold in the carob chips and peanuts until well-combined. Then, fold in the popcorn. PLEASE make sure to take all the un-popped corn pieces out so those who enjoy the cookies don’t break their teeth. The dough will be a bit lose, but that is alright.
  6. Roll into tablespoon-sized balls with your hands. Place on baking sheet and bake for 15-17 minutes, or until golden brown. Let cool 5 minutes before serving.

Notes

*Try substituting mashed, baked sweet potato for part or all of the mashed bananas for another fun flavor.

https://www.spoonfulofsugarfree.com/2012/02/18/cookie-carnival-comes-to-town-2/


 

Health Benefits:

  • 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!
  • Peanuts: 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.
  • 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!
  • 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.
  • Carob: Unlike chocolate, carob contains no caffeine and it contains a number of nutrients, including vitamins A, B, B2, B3, and D. It contains a good dose of Pectin that helps to eliminate toxins from the body.
  • Popped Corn: When made with a healthy oil or air-popped, pop corn can be rather beneficial to the health. It is a whole grain full of fiber and minerals. It contains a good amount of iron, phosphorous, and calcium to strengthen teeth and bones.

 

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

Have you ever been to a carnival?

I’ve never been to a carnival, and I have only dreamed about seeing a circus. The closest I’ve gotten to either was the Iowa State Fair. I grew up as an Iowa girl, and the State Fair was the biggest, most exciting fair in the country. Giant squash and pigs, a cow sculpted from butter, rides towering above the fairgrounds, contests in all sorts of arts, music concerts all day long, free temporary tattoos for kids, and, of course, the smell of fried foods wafting through the crowds. If you ever pass through Iowa during August, definitely give the State Fair a whirl.

Randomly Tagged

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I’m not one to forward (or even read) chain emails, so I probably have about 8 lifetimes full of bad luck from the emails I delete. I never really get around to posting “blogger” tags either. Don’t get me wrong, I love being tagged. I greatly appreciate all of you who have felt me worthy enough to receive various “blogger-sponsored” awards and such.

After being tagged by Pure2Raw, Liz Ashlee, and Katie. I felt it was time to honor the awards and tags others have given me. So this post is for all of those who have tagged me with various requests. Thank you!

7 Random Facts:

Old photo from an early post, but you can see my ear here.

1. I was born with birthmark on my ear, which prevents me from getting my ears pierced. I did get the other one pierced once, though, but let it close up over time. I love my special ear, though, very unique.

2. I hate clothing shopping. You have to force me to shop for clothes because I hate it. If you want to go food shopping, though, I’ll gladly come along!


3. I’m part Seminole Native American. People always comment on my tan, and I think that’s where I get it from.

4. I have one brother, one sister, and one golden retriever. Love them all very much!

5. I hate cold weather. Anything below 50* is too cold for me.

6. I usually cut my hair only once or twice a year. I’m more of a no-fuss person when it comes to hair.

7. I LOVE peanut butter, banana, and chocolate. But you already knew that.

Questions from Liz Ashlee

Liz also posted questions for me to answer, so I will!

1. Who are your fitness role models? Hmmm…I don’t really look at other fitness role models much. My family and all of my readers greatly inspire me, though.
2. Do you prefer cooking at home or eating at a restaurant? Cooking at home, definitely. 
3. Favorite quote or words you live by? “You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go…” ~Dr. Seuss
4. Favorite running shoes? I don’t own running shoes! I love my tennis shoes, though, ‘Barricade II.’ I’m sad that they are being discontinued, though, because I’ve used them for 5+ years. 
5. Which do you prefer, strength training or cardio? Favorite workout routine? Strength training. My favorite routine is what I do right now. 2 hours of tennis+30 minutes strength (core, squat jumps and explosions, medicine ball work). 
6. Music that makes you move? The random music in my head.
7. Favorite indulgent food that you would eat everyday if nutritious facts didn’t matter? PEANUT BUTTER (and yes, it is indulgent. And yes, I do eat eat 3x a day).
8. What are you are grateful for? A loving family, freedom to make my own choices, being healthy. 
9. Biggest pet peeve? How do you deal with it? People who waste food!
10. How do you get rid of the grumps or a negative story in your head? Take a walk outside, breathe, read the bible, bake. 
11. Greatest piece of advice for living a healthy lifestyle? Listen to your body. Try different diets and fitness routines and record your thoughts and feelings about them until you find the perfect fit for you. As life evolves and changes, sometimes your diet and workouts need to, too. 

Random Recipe of the Day

Peanut Butter Chocolate Chip Cookie Dough Bites

~I’m not going to tag a bunch of people because I don’t want you all to feel obligated to do it. Instead, I tag you all to answer this question in the comments section below:

Tell me one thing that you enjoy every single day no matter what. 


Get Up and Go Muffins

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After my wisdom teeth saga was over, the baking fever took over. The days of lying around in pain were behind me, and all I wanted to do was bake!

 

Looking around the cabinet, I spied a half-used bag of oat bran. What better way to use up oat bran than by making bran muffins? There was even a recipe for “applesauce bran muffins” on the box. Of course, this recipe used white flour, brown sugar, and lots of vegetable oil, so I needed to make a few changes. I also decided to boost the nutritional content by adding carrots, coconut oil, and a few handfuls of raisins.

 

Most muffins are full of refined sugar, flour, and oil, but these contain none of the harmful ingredients! High in fiber, vitamins, and minerals to jump start your day and…

“Get up and Go!”

Print
Get Up and Go Muffins

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Yield: 12 muffins

Serving Size: 1 muffin

Calories per serving: 125

Get Up and Go Muffins

~Full of fiber and vitamins, these muffins will surely energize you for the whole day. Gluten-free, dairy-free, soy-free, and sugar-free!

Ingredients

  • Dry:
  • 1 cup oat bran
  • 1 cup oat flours (make your own by simply processing oats in a blender or food processor until smooth)
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon salt
  • Wet:
  • 2 eggs
  • 2 Tablespoons coconut oil
  • 2 apples (or 1 cup applesauce)
  • 2 carrots, finely grated
  • 1/3 cup raisins
  • 1/3 cup walnuts, optional

Instructions

  1. Preheat oven to 400* and grease or line 12 muffins cups. I used coconut oil to grease mine.
  2. Mix together dry ingredients in a bowl.
  3. In a saucepan, chop the apples and add a small splash of water. Let simmer and cover for 5-10 minutes, or until soft. Smash with a fork until it resembles a chunky applesauce. Alternatively, you may use 1 cup of pre made, unsweetened applesauce. Mix the applesauce with the rest of the wet ingredients.
  4. Combine the wet and dry, and then fold in raisins and walnuts.
  5. Spoon batter into cup and bake for 15 minutes, or until golden brown and a toothpick comes out clean. Let muffins sit in tin for one minute, and then cool on rack for five minutes before serving. The muffins continue to cook and set while in the muffin pan for the extra minute, and the cooling rack helps prevent the muffins from becoming soggy.
https://www.spoonfulofsugarfree.com/2012/02/07/get-up-and-go-muffins/

Enjoy with a drizzle of coconut oil, optional.

 

Mmmm…Nice and toasty straight from the oven.

 

Also great in mini-size! The baking time may need to be reduced for 10-12 minutes, though, when using mini muffin tins.

 

Health Benefits: 

  • Oats: Click HERE for a post about the benefits of oats.
  • 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.
  • 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!
  • 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.
  • Carrots: Carrots are best known for their eye-helping benefits. This is because the orange vegetable is full of beta-carotene, which converts to vitamin A in the liver. The antioxidant also has many anti-aging properties that can slow down the aging in cells.  Helps prevent against sun damage, and can keep skin, nails, and hair healthy and vibrant.

 

My whole family devoured this treat. We ate through three batches in three days! I had to hide some of the muffins in order to take pictures. If someone ever tells you no-one likes unsweetened muffins, think again and try these! 

 

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

What is your favorite muffin flavor?

I used to live near a bakery that sold all sorts of different muffins. They specialized in mini muffins, so I was able to pick three mini muffins in different flavors to try. My favorite was the chocolate cheesecake muffin. Now I cringe at the thought of eating a “muffin” full of sugar and cream cheese, much more of a cupcake than a muffin!

Guest Post: Sugar Free Valentine Treats

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Thanks to Elizabeth for writing this Guest Post!

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6 tasty Sugar free treats for Valentine’s Day

With Valentine’s Day fast approaching; the day of love, with all its chocolate and other sweet treats might seem like be a real challenge for anyone looking to lead a sugar-free lifestyle.

It needn’t be though, and today I’ve got a couple of great sugar-free, dairy-free and gluten-free recipes for you to try…

First up, the Walnut-Apple Crisp, this one is really simple and is a very tasty treat.

 1) Walnut-Apple Crisp

Ingredients:

  • Four medium-sized apples
  • Half Teaspoon of Cinnamon Powder
  •  A pinch of grated, fresh nutmeg
  •  One cup of walnuts
  •  Half Teaspoon of dairy-free vegan spread
  •  Pinch of salt

Preparation: Core the apples and then slice it and you can peel the skin as per your taste. Mix the sliced apples with cinnamon powder and the grated nutmeg and then place them in a pie pan. Grind the walnuts in a food processor and when they are finely powdered, add the dairy-free spread and a pinch of salt and mix them gently. Now, sprinkle the walnut mixture on top of the apples and bake them for 30 minutes at 350 degrees F. this is a wonderful and easy recipe and requires just a handful of ingredients.

 

If the walnut apple crisp doesn’t tickle your fancy then how about this heart-shaped fresh berry tart in raw pecan-apricot crust.

 2) Fresh Berry Tart in Raw Pecan-Apricot Crust

Ingredients:

  •  Half cup each of pecans and walnuts
  •  One tsp of freshly grated lemon zest
  •  A pinch of cinnamon powder
  •  Half a cup of dried apricots to be rehydrated by soaking in water for more than an hour.

You can use any of the fresh berries like strawberries, raspberries, blackberries, blueberries, etc.

Preparation: Grind the nuts and then add to it, cinnamon, lemon zest and the rehydrated and drained apricots and make a sticky mixture of it in a food processor and then press it onto small-sized tart bowls and then fill it with fresh berries and then your tart is ready to serve. You can also refrigerate and have it as per your liking.

Finally, if you’re looking for something a little different, how about these chocolate-quinoa-coconut-almond bars?

 3) Chocolate-quinoa-coconut-almond Bars

Ingredients:

  •  Half cup of shredded coconut, quinoa flakes and almond butter
  •  One-third cup of virgin coconut oil
  •  Two raw cacao nibs
  •  One-quarter of a tsp of stevia herb powder

Preparation: Mix the dry ingredients in a bowl and to this add the melted almond butter and coconut oil and again mix well and refrigerate. Once they are firm, you can cut them into bars and can relish it.

Valentine’s Day is never complete without a luscious chocolate cake and it is possible to make a sugar-free, dairy-free and gluten-free delicious chocolate cake that is absolutely delectable.

 4) Chocolate Cake

Ingredients:

  •  2 cups of brown rice flour or teff flour
  •  One cup of unsweetened chocolate
  •  One and a half teaspoon of baking soda
  •  Half tsp salt
  •  One and a half cups of boiling water
  •  Quarter cup of virgin coconut oil
  •  One cup each of prunes and dates
  •  1 tsp vanilla
  •  2 tsp apple cider vinegar

Preheat the oven to 350 degree F. Rehydrate the prunes in boiling water for about 15 minutes. Add the prunes with water along with coconut oil, dates, apple cider vinegar and vanilla into a food processor and blend well. Mix all the dry ingredients and add the wet mixture onto this. Pour the batter into the greased pans and bake for around 25-30 minutes and relish a totally new variety of chocolate cake.

How does the idea of carrot cupcakes sound to you? This healthy dessert tastes great, more than you could have ever imagined it.

5) Carrot Cupcakes

Ingredients:

  •  One cup of Teff flour or sorghum flour, grated carrots and dates or raisins
  •  2 tsp of orange juice
  •  One cup of grape seed oil or dairy-free vegan spread
  •  One tsp of baking powder and a half tsp of baking soda
  •  Half cup of chopped pecans
  •  Half tsp of salt

Preparation: Mix all the wet ingredients along with dates or raisins in a big bowl and mix the dry ingredients together in another bowl. Slowly, add the dry ingredients into the wet ingredients and mix it well until the mixture becomes smooth. Into this add the carrots and pecans and add a big spoonful of them into the standard muffin pan and bake it at 350 degree F for about 30 minutes.

For a very simple yet mouth-watering brownie, try out the below recipe and enjoy your Valentine’s Day with all these sugar-free and tasty treats.

 6) Chocolate Brownie

Ingredients:

  •  100 ml of vegetable oil or dairy-free vegan spread
  •  Quarter cup cocoa powder
  •  I cup of Teff flour or sorghum flour
  •  Half cup of fruit puree such as apple sauce
  •  Half cup of dates
  •  Half cup each of walnuts, pecans and raisins

Dates should be churned once or twice in the food processor so that they break into smaller pieces. Melt the chocolate first and add oil to this and then add the dates, apple sauce and the dry ingredients. Add the nuts and the raisin now and all you need to do is microwave it for around 6 minutes and your ravishing brownies are ready to relish!

–A guest post contributed by Elizabeth Goldman on behalf of Tasty Bingo, home to tasty bingo games and loads of great recipes.

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

Quick! Answer: Chocolate or Berries?

 

Groundhogs and Super Bowl Goodies

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Happy Groundhog’s Day!

I don’t know why I get so excited over this day, but I do. Silly holiday.

I vote for a longer winter. If I lived up north, I would vote for shorter (hate the cold!), but Florida has had a rather warm winter so far. It would be nice if winter could continue for a bit longer before the sweltering 100*, 100% humidity starts coming!

Super Bowl

Are you having a super bowl party or bringing treats to one? Here are some sugar-free, healthy Super Bowl Treats:

Roasted Chili Lime Nuts

These literally take 2 minutes to throw together and only 15-20 minutes to bake. They are highly addictive, and have a great spicy-tang. Everyone will love snacking on these.

Flourless Power Brownies

To “power” you threw the games, these brownies are healthy, but no one will know! If you are feeling extra creative, cut them into shapes of footballs and draw hash marks with a peanut butter or coconut butter.

Supreme Dairy-Free Nachos

No game is complete without nachos. These are dairy-free!

High Protein Cookie Dough Dip

Just because you aren’t actually playing in the Super Bowl doesn’t mean you don’t need a protein-filled treat. This tastes just like peanut butter chocolate chunk cookie dough. Serve with apple slices. Also try Peanut Butter Hummus Dip with Apple Crisps.

Homemade BBQ Sauce

Serving Barbeque? Don’t use the store-bought sauces because they are full of refined ingredients and sugar. This easy-to-make sauce has no added sugar.

Homemade Spring Rolls with Spicy Peanut Sauce

Impress your guests with homemade spring rolls. I promise they are not as hard as they look!

Antipasto Sausage Skewers

These were a favorite at my Apple a Day Dinner. They look fancy, but they are easy to make!

Chocolate Cupcakes with Peanut Butter Frosting

You could decorate these with little goalposts, flags, footballs, or signs of your favorite team.

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

Are you going to a Super Bowl party (or hosting one)? If so, are you making a certain recipe?

Personally, I am not a huge fan of football. I don’t think I even know the rules (some of you will laugh at me for this). I’d rather watch tennis. Speaking of tennis, did any of you see the record-breaking Australian Open Men’s final with Djokovic and Nadal??