Spoonful of Sugar Free

Registered Dietitian

vegan

Chocolate, Banana, and Peanut Butter.

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Enough said.

Those of you who read my blog regularly have probably noticed my obsession for the chocolate, banana, peanut butter combo.

For you new readers, welcome to the Chocolate, Banana, Peanut Butter Club!

 

Chocolate Banana Cream Pie with Chocolate Peanut Butter Crust

~This pie is very easy to make, and it has a great contrast between the chewy crust and creamy center. It can be made raw if you use raw cacao powder instead of cocoa powder, and substitute the peanuts for a different raw nut. Vegan, gluten-free, dairy-free, and, of course, sugar-free!

Serves 8

Crust Ingredients

  • 1 cup peanuts
  • 3 large dates
  • 2 Tablespoons cocoa powder
  • pinch of salt (if peanuts aren’t already salted)

In a food processor or strong blender, blend all ingredients until thoroughly mixed. The mixture should stick together. If it doesn’t add a splash of water. Press the mix into a pie dish, and freeze while making the pie filling.

 

Filling Ingredients

  • 4 frozen bananas
  • 2 Tablespoons cocoa powder

Blend the bananas and cocoa powder in a food processor or strong blender until the bananas have a “custardy” texture like Magic Banana Ice Cream. Put the filling on top of the pie crust and freeze for at least 2 hours.

 

Thaw the pie for about 10 minutes before eating. The pie should be set but not rock-solid. Who likes rock-solid pie?

Decorate if you wish. I topped mine with sliced bananas, a blob of peanut butter whipped with almond milk, chopped peanuts, and unsweetened chocolate shavings.

 

My slice. Do you see the peanut butter bleeding into the chocolate? So delightful.

 

Health Benefits

  • Chocolate: Click HERE for a post I did about all the benefits of chocolate.
  • 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.
  • 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!

 

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

If you were to make a club, what would it be called, and what would you do?

Like I said earlier, join the Chocolate, Banana, Peanut Butter Club! We create hundreds of great recipes with our favorite combo 😉

 

7th Heaven in 7 Layers

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I am so glad you all liked “A Day in the Life of a Sugar-Free Girl” post! You all had some great questions, and I tried to answer them to the best of my ability. There were a few people who requested me to do a post about my vitamins and supplements, and I think it is a great idea! I will get to work on writing a post about this.

Also, here is the Sugar-Free 7 Layer Bar recipe I taunted you all with on Monday!

It started out with me buying a bag of unsweetened carob. I don’t why I didn’t try this sooner! I thought I didn’t like carob, but I was so wrong! This stuff is amazing, and extremely sweet naturally (I can only handle a few pieces before I get a sugar-headache). However, I think it tastes more like butterscotch rather than chocolate.

 

Here is a breakdown of the seven layers of a regular 7-Layer bar and my healthy 7-layer bar:

Regular 7-Layer Bar: ***************************My Healthy 7-Layer Bar:

1. Graham Cracker crust                                                 1. Oatmeal Crust

2. Chopped walnuts                                                         2. Chopped Walnuts or Pecans

3. Chocolate chips                                                            3. Unsweetened Chocolate Chunks

4. White Chocolate chips                                                4.  Dried Fruit

5. Butterscotch chips                                                       5. Unsweetened Carob Chips

6. Sweetened Shredded Coconut                                   6. Unsweetened Shredded Coconut

7. Sweetened condensed milk                                       7. Coconut milk

 

Print
7th Heaven in 7 Layers

Serving Size: 18 bars

7th Heaven in 7 Layers

~These 7-Layer bars (or Magic Bars) are gluten-free, vegan, dairy-free, and, of course, sugar-free!

Ingredients

  • 1 cup oats
  • 1/2 cup oat flour (blend oats in blender until smooth)
  • 1/2 cup chia gel (mix 1 tablespoon of chia seeds with 1/2 cup water and let sit for 20 minutes, or until they "puff up")
  • 1 cup chopped walnuts or pecans
  • 1/2 cup chopped unsweetened chocolate (I used Baker's bars)
  • 1/2 cup unsweetened carob chips
  • 1/2 cup chopped dried fruit (like dates, apricots, raisins, or cherries. Optional. They taste fine without the fruit, too!)
  • 1 cup shredded coconut
  • 1 (14 oz) can of coconut milk

Instructions

  1. Preheat oven to 375*.
  2. Lightly grease a 9x13 inch baking pan and line with parchment paper or foil to help lift the bars out of the pan.
  3. Mix the oats, oat flour, and chia gel together and spread on bottom of pan. Bake for 10 minutes or until a toothpick comes out clean.
  4. Then sprinkle the walnuts in a layer, chocolate chunks, carob chips, fruit (if using), and coconut shavings on top.
  5. Pour the coconut milk evenly over the dish.
  6. Bake for 25 minutes or until the coconut is golden brown.
  7. Let the bars cool at room temperature for 2 hours (or in the fridge for less). If you try to cut the bars before they cool, they will crumble. Once they are done cooling, cut the bars and serve to hungry people 🙂
https://www.spoonfulofsugarfree.com/2011/03/02/7th-heaven-in-7-layers/

In the pan cooling....the agony of having to wait! Ugh!

 

Health Benefits:

  • 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.
  • Chocolate: Click HERE for a post I wrote on all the benefits of Chocolate.
  • 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. Coconut is also a great source of dietary fiber with a whopping 5 grams per oz.!
  • Oats: Click HERE for a post I wrote on al the benefits of Oats.

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

What was your most memorable birthday dessert as a kid?

I remember my mom making me a birthday cake shaped like a jewelry box! It was my absolute favorite! It had candy necklaces, gold coins, and ring pops in it. It also had a beautiful ballerina on top that I got to keep. I wasn’t always sugar-free 😉


Chia: The Seed of Champions!

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Not only is chia seed great for chia pets…

Given to me by my little brother for Christmas! Thanks lil bro!

But it makes the easiest, most delicious pudding!

Chocolate Banana Pudding Parfait

~This parfait is a perfect dessert for special occasions, but it can also be a quick and delicious breakfast! Raw, Dairy-free, vegan, gluten-free, and, of course, sugar-free!

Ingredients

  • 1 serving Magic Banana Ice Cream
  • 3 Tablespoons chia seed
  • 1/2 cup milk substitute (like almond milk or coconut milk)
  • 1 Tablespoon Cocoa powder (cacao powder for a raw treat)
  • Optional Toppings: cacao nibs, unsweetened coconut shavings, coconut cream, chopped peanuts, banana slices

Mix together the chia, milk, and cocoa powder. Let sit in the fridge for about 20 minutes or until the chia seeds puff up into a pudding. While the chia pudding sets, make the Magic Banana Ice Cream.

Now, take a glass jar, bowl, or cup and layer the banana ice cream with the chocolate pudding. Top with whatever toppings you choose!

Usually I will make a huge batch of chia pudding, and keep it in the fridge for whenever I want to make a parfait, eat it plain, or mix into my oatmeal!

Benefits of Chia Seeds

The ancient Aztecs and Mayans used to carry this beloved seed with them on long journeys to increase their strength and endurance. Chia seeds can absorb up to 12 times it’s weight in water, so it is also a great hydrator. It can help electrolyte imbalances by maintaining fluid balances. When I play long tennis matches in the hot Florida summer heat, I will put a few tablespoons of chia into my water jug to help me last through the match.

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. I keep a jar of chia gel handy in my fridge at all times and will pour a little bit into my water throughout the day. I also use this gel to put in baked goods as an egg replacement. It is the best egg replacer I have found yet, and I highly recommend it to vegans and those allergic to eggs. 1/4 cup chia gel=1 egg.

Other great recipes with chia and chia eggs:

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

Have you tried chia yet? If so, what are your favorite ways to use it.

Also, do you like parfaits? I just love parfaits. My sister and I used to always surprise our parents with breakfast in bed for their birthdays. We would always make yogurt parfaits with fruit and grape-nuts 🙂

P.S. For those Vegans who wanted to try my Grain-Free Banana Bread and Pumpkin Spice Bread, Kelsey substituted the eggs with tofu. It was a success! Check it out HERE.

Bite-Sized Makes Everything Better

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It is true. Whenever something is small and cute, it is more fun to eat! Take for example mini muffins, finger sandwiches, baby carrots, or even mini quiches. It’s just fun.

So to cure insane bite-sized craving, here is the best dessert/snack recipe that is quick and easy to make. Not to mention undeniably scrumptious.

 

If Elvis Liked Chocolate Bites (aka Chocolate, peanut butter, and banana balls-no bake!)

~These bites are vegan, dairy-free, gluten-free, and of course, sugar-free!

Ingredients

  • 1 overripe banana, mashed
  • 4 Tablespoons peanut butter
  • 1 oz unsweetened chocolate bar, chopped (I used Baker’s)
  • 4 Tablespoons rolled oats
  • optional: 2 Tablespoons peanuts

You can use whatever measurements you like as long as the dough sticks together.

Mix together all ingredients and roll into balls. Sometimes the dough is easier to roll when cold, so feel free to stick it in the fridge for a few minutes before rolling. Then, you can either place them in the freezer for ten minutes (I like to do this because it makes them extra chewy!), or eat away! Enjoy!

Chomp!

Health Benefits

  • Peanuts: This legume is a protein power house with 7g of protein per oz. It also has a great monounsaturated fat content that can help lower cholesterol and keep your skin beautiful! It is also a good source of Coenzyme Q10 which protects the heart during periods of lack of oxygen. It is also a good source of fiber and antioxidants.
  • 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!
  • Chocolate: Read a post about the benefits of chocolate HERE.

If you want this delectable combo in other variations try the Alex Granola Bar or these great pancakes.

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

Are you a fan of Elvis Presley?

Honestly, I don’t think I’ve ever really listened to his songs before. I’ve listened to a few, but I am not a maniac about him. Maybe I should, though. Are you crazy for the king? However, even if I don’t like his songs. I love his sense of taste 😉

 

Breakfast Cakes On-the-Go

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First off, I’d like to announce the randomly chosen winner of the CSN giveaway. Congratulations…

Ashley from QuasiChick!

You will be receiving an email from me shortly with the $35 CSN gift code. Thanks to everyone who entered! I would love to give all of you gift cards 🙂

Now, here is an easy recipe for Breakfast cakes. You can make a huge batch of them and save them for the week, but they are so quick and easy to make that you can make them the morning-of, too.

Breakfast Oat Cakes

~These little cakes can are completely versatile and can be made into any flavor you want! Vegan, dairy-free, gluten-free (make sure you use gluten-free oats), and of course, Sugar-free!

Ingredients

  • 1/2 cup rolled oats
  • 1/2 cup oat flour (simply blend oats in blender to make oat flour)
  • 1/2 cup chia gel (mix 1 tablespoon of chia seeds with 1/2 cup water and let sit for 20 minutes, or until they “puff up”)
  • 1/4 tsp baking powder
  • Extra: you may add any nuts, fruit, or spices you like. My favorite add-in lately is cinnamon, walnuts, and raisins. It tastes like a oatmeal raisin cookie!

Preheat oven to 375*. In a mixing bowl, mix all ingredients. The dough should be thick and stick together. Adjust liquid amount if needed to create muffins, cookies, or biscuit cakes. If you feel like muffins, add more chia gel. A little less gel for cookies, and even less for biscuit cakes.

Roll into balls, plop dough with a spoon, shape into biscuits on a cookies sheet, or fill a muffin pan. Bake for 10 minutes or until a toothpick comes out clean.

Makes 12 breakfast cakes. (But why keep this recipe just for breakfast? They are perfect any time of day! Especially snack time or tea time 😉 )

Health Benefits:

  • Oats: Full of both soluble and insoluble fiber, oats are known to lower cholesterol and reduce the risk of heart disease. For more information about this amazing grain, click HERE for a post I wrote last year.
  • Chia: Because of this little seed’s extraordinary ability to retain water, it is great for hydration. The ancient Aztecs and Mayans used to carry it with them on long journeys to increase their strength and endurance. It also helps balance blood sugar levels. Chia seeds are great sources of fiber, omega-3 fatty acids, and antioxidants.

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

Are you a morning person or a night person?

I am definitely a morning person. I can never sleep in, and I love going to bed early. Like Benjamin Franklin said, “Early to bed and early to rise makes a man healthy, wealthy, and wise.” 😉