Spoonful of Sugar Free

Registered Dietitian

banana

Flourless Banana Bread

By

Happy National Banana Bread Day!

What better way to celebrate banana bread day than by, well, making and eating banana bread?

Whenever I go to the grocery store, I look in the produce aisle for bananas. It isn’t necessarily that I need bananas (in fact I have about 15 sitting on the counter right now), but I look to see if the store is giving away brown bananas for a very discounted price. Then, I peel them and add them to my freezer bag full of bananas. These can be used for smoothies, PBC Bars, Smacaroons, or, of course, Banana Bread!

Print
Grain Free Banana Bread

Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 1 hour, 10 minutes

Yield: 1 loaf

Grain Free Banana Bread

~This recipe is gluten-free, grain-free, dairy-free, soy-free, paleo, and sugar-free!

Ingredients

  • 3 ripe bananas
  • 1/2 cup almond butter
  • 3 eggs
  • 3 Tablespoons Ground flax
  • 3 Tablespoons Chia Gel (mix 9 tablespoons of water with 3 teaspoons chia seed and let sit for 15-20 minutes. The chia seeds will puff into a gel)
  • 1/4 teaspoon salt
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • Optional: 1/2 cup chopped walnuts

Instructions

  1. Preheat oven to 350*.
  2. Mash the bananas. Then, mix all ingredients together in a bowl.
  3. Pour batter into a lightly greased bread pan-or even try a muffin tin!
  4. Bake for one hour, or until toothpick comes out clean.
  5. The bread will rise while in the oven, but will sink when taken out. Let the bread cool for fifteen minutes in the pan (this is necessary for the bread to set since it has no flour in it), and then plop it onto a plate or cutting board and enjoy!
https://www.spoonfulofsugarfree.com/2012/02/23/flourless-banana-bread/

*This recipe is linked to Allergy Free Wednesday.

This is not your typical banana bread. However, it is surprisingly moist, and it works! Tastes great toasted with a smear of peanut butter. I also like to keep it cold so I can take it with me to-go. Combine this with a cup of coffee or tea, and you are ready to tackle Banana Bread Day!

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!
  • Almonds: Almonds are a major superfood, and they are full of monounsaturated, good-for-you fats. It contains many nutrients that benefit the brain, and regulate cholesterol. The monounsaturated fats and vitamin E reduce the risk of heart disease.
  • 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 are your favorite ways to use up brown bananas?

This post is a part of my Operation Beautiful Food Project. My original recipe was posted here. 

Day 14: Breakfast All Day Long!

By

Welcome to day fourteen of the Sugar Free Challenge!

Breakfast is the most important meal of the day, right? Not only does it wake your body up and give you energy for the day, but “breakfast” food, in my opinion, has some of the tastiest recipes. I categorize Breakfast food into  categories: Eggs, Oatmeal, Pancakes/Waffles, and Baked Goods/Pastries. Each “Breakfast” today will feature one of these categories.

Here is your Breakfast Sample Menu for today:

Breakfast #1: Mini Frittatas. Starting your day with protein, like the proteins found in eggs, has been shown to keep you more full throughout the day, and give you more energy.

Breakfast #2: Baked Banana Oatmeal. Oatmeal lowers cholesterol, helps burn fat, reduces risk of diabetes, regulates bowel movements, reduces blood pressure, and reduces risk of heart disease. You can also get your daily dose of oats by making Oat Cakes, Pumpkin Spice Latte granola, Strawberries and Cream Oatmeal, or Chocolate Monkey Tail Oatmeal.

Breakfast #3: Bitter Chocolate Waffles. Pancakes and Waffles are a bit time consuming to make during the weekday mornings, so why not have it for dinner? Also try One Size Fits All Pancakes and Grain-Free Pumpkin Pancakes.

Breakfast #4: For your dessert tonight, have a breakfast-inspired Oatmeal Raisin Bizookie. I have tons of different baked good recipes, so check out my recipe page above for more ideas. Some of my favorite include Smacaroons, Breakfast Bread, Grain-Free Pecan Sticky Buns, and Grain-Free Banana Bread.

Exercise Option: For those of you who chose to take part of the exercise challenge, your challenge today is to do 30 crunches, 15 squats, 10 pushups, 20 calf raises.

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

Have you ever eaten breakfast for every meal of the day?

What is your favorite breakfast recipe? Please share!

Remember that you can track what you eat on the printable Challenge Checklist. 

Day 5: PBC Bars

By

Welcome to day five of the Sugar Free Challenge!

My favorite food combination is Peanut Butter, Banana, and Chocolate. You can find many, many recipes with this combo in my recipe page. However, it is rather long to say, “Peanut Butter, Banana, and Chocolate (name food),” so I shortened it to simply, PBC.

Today’s sample menu will focus on my favorite flavors, and give you my new favorite recipe at the end! (Please note that I don’t suggest eating PBC all day long for all your meals. Although it is tasty, it is better to balance your menu with food other that PBC! Here are some ideas to eat on different days).

 

Breakfast: High Protein Cookie Crisp Cereal topped with sliced bananas.

 

Lunch: Open-Faced Chocolate Pancakes with Bananas and PB

 

Snack: If Elvis Liked Chocolate Bites

Dinner: Chocolate Banana Cream Pie with Peanut Crust –ok, fine. This really doesn’t qualify as a “dinner,” but in it’s defense, it is made with only whole food ingredients! 

Dessert: PBC Bars

Print
PBC Bars

Prep Time: 5 minutes

Cook Time: 45 minutes

Total Time: 1 hour

PBC Bars

~These Peanut Butter, Banana, Chocolate Bars are gluten-free, grain-free, dairy-free, vegan, soy-free, and sugar-free!

Ingredients

  • 4 large, ripe bananas, mashed
  • 1/2 cup peanut butter
  • 6 Tablespoons ground flax
  • 3 Tablespoons chia gel (mix 1 teaspoon chia with 3 tablespoons water and let sit for 15 minutes so it can “puff up”)
  • 1/2 teaspoon vanilla
  • 1/3 cup peanuts
  • 3 oz. unsweetened chocolate, chopped
  • 1 teaspoon baking powder
  • pinch salt

Instructions

  1. Preheat oven to 350*.
  2. Mix all ingredients together until well-combined.
  3. Lightly grease a 8×8 inch baking dish. Pour batter into dish and bake for 45 minutes, or until a toothpick comes out clean.
  4. Let cool for 5-10 minutes before cutting and serving (because the bars contain no flour, this rest time is essential for proper setting).
https://www.spoonfulofsugarfree.com/2012/01/05/day-5-pbc-bars/

 

These are incredibly easy to make. Simply mix the ingredients and bake. I have made them probably 5 times already since I created the recipe-they are that addicting! They make a great snack, breakfast on-the-go, or dessert. They are made with only whole ingredients, so they’re healthy for anytime of day!

 

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!

 

*This recipe is linked to Wellness Weekend February 9-13.

Exercise Option: For those of you who chose to take part of the exercise challenge, your challenge today is to do 10 crunches, 5 squats, 5 pushups, 10 calf raises. 

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

Do you enjoy PBC combo as much as me? If not, what is your favorite food combo?

Remember that you can track what you eat on the printable Challenge Checklist. 

Day 1: November Sugar Free Challenge

By

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?

Eat Your Cookies…Outside!

By

The last day of August caught up with me. September creeps around the corner. Before you know it, kids will be at my doorstep trick or treating in Ghost, Vampire, and Princess costumes. For now, let’s enjoy this last day of August by eating outside.

Enjoy the view, whip up a quick batch of cookies, and relax.

Print
Fluffy Banana Chocolate Chunk Cookies

Fluffy Banana Chocolate Chunk Cookies

~These fluffy cookies have great flavor with minimal ingredients. The bananas make them naturally sweet. Gluten-free, dairy-free, vegan, soy-free, nut-free, and, of course, sugar-free!

Ingredients

  • 2 medium-sized ripe bananas, mashed
  • 2 cups oats ground into oat flour (Simply process in blender until smooth)
  • 3 oz. unsweetened chocolate, chopped
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1 teaspoon vanilla
  • 1/4 teaspoon salt
  • 1/4 cup water

Instructions

  1. Preheat oven to 350*.
  2. Mix together the bananas, vanilla, and salt until well-combined.
  3. Add in baking powder, baking soda, and oat flour and combine until mixed.
  4. Add water to help stir.
  5. Fold in chocolate chunks.
  6. Spoon by tablespoonfuls on a baking sheet.
  7. Bake for 15 minutes or until golden on top and bottom.
https://www.spoonfulofsugarfree.com/2011/08/31/eat-your-cookies-outside/

Serve hot or cold. Plain or sandwiched with Peanut Butter Cream or Coconut Whipped Cream.

The fluffy cookie sandwiched with the creamy filling tasted like a chocolate banana whoopie-pie. Only better. And healthier.
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!
  • Chocolate: Read a post about the benefits of chocolate HERE.
  • Oats: Click HERE for a post I wrote on al the benefits of Oats.
THOUGHT-PROVOKING, MIND-PRODDING QUESTION OF THE DAY:
Are you going to join me in eating outside today?

P.S Today is the last day to enter the Blissful Bites Giveaway, so sign up if you haven’t already!

Kat’s Chia Protein Pancakes-Guest Post

By

Kathleen is going to show you how to make Protein Chia Pancakes! 

Hey My Spoonful of Sugar Free Readers!

My name is Kathleen and I blog over at KatsHealthCorner. I am so excited that Alex asked me to do a guest post for her today. I am going to share with you one of my favorite breakfast recipes.

When you think of Breakfast, what is one thing you think of?

The first thing I think of (after oatmeal of course) is Pancakes!

These pancakes are full of good-for-you ingredients that improve your health.

  • Oat bran in full of protein, fiber (both soluble AND insoluble), iron, reduces your total and LDL cholesterol s, helps prevent against diabetes, keeps you regular, and help you maintain your weight.
  • Chia seeds are like nutritional super-heroes! They contain calcium, magnesium, phosphorus, iron, manganese, zinc, all of the essential amino acids except taurine, antioxidants, fiber, and are like super soakers! They can turn a liquid into a pudding!
  • Bananas are rich sources of potassium (one VERY important electrolyte), vitamin B6, fiber, manganese, and vitamin C.
  • Cinnamon helps control your blood sugars, ups your metabolism, lowers cholesterol, and when combined with honey can help relieve arthritis pain.

And not only are these pancakes packed full of all of these health benefits, but they are also supah filling and easy to make!

Blend together the egg whites, oat bran, chia seeds, banana, vanilla, and cinnamon

until the batter is smooth.

Pour batter in a bowl and let stand for a minute or two (it will thicken) as you heat up your skillet.

Pour batter onto skillet in pancake shapes (you may have to spread them out a ‘lil). Cook for 1-2 minutes on each side. They don’t get bubbles – just check them and flip when firm and light golden brown.

Layer pancakes with sliced frozen blackberries and drizzle with a little maple syrup.

Ok, maybe a lot of it. 😉

The thawing berries make the syrup are red and pretty–Like a royal cloak! Hehe, the berries make the syrup royalty! 😀

Jam; Peanut Butter; Nut Buttah; Applesauce; Coconut Butter; Mashed Banana; thawed berries + packet of stevia = healthy berry syrup;

The possibilities are endless!

Protein Chia Pancakes

  • 4 egg whites
  • 1/3 cup oat bran or rolled oats
  • 1 Tbsp chia seeds (or ground flax)
  • ¼ tsp baking powder
  • ½ banana
  • 1 tsp vanilla extract
  • 1 tsp cinnamon

Blend together the egg whites, oat bran, chia seeds, banana, vanilla, and cinnamon until the batter is smooth. Pour batter in a bowl and let stand for a minute or two (it will thicken) as you heat up your skillet.

Pour batter onto skillet in pancake shapes (you may have to spread them out a ‘lil). Cook for 1-2 minutes on each side. They don’t get bubbles – just check them and flip when firm and light golden brown.

Stack on a plate, layer with sliced frozen blackberries, and drizzle with a little maple syrup.

PANCAKES ARE THE BEST!!!!

Do you like Pancakes? I LOVE THEM!

Have you ever tried Chia Seeds? I recently got a bag from my friend, and I love them! They are kind of like flax, but in a super-hero way.

I’ve been thinking of how to make these Vegan and keep them protein pancakes. Some of my ideas – silken tofu in place of the egg whites; chia + water in place of eggs with a scoop of protein powder. Have any thoughts?

xoxox,

Kathleen

–

–

Thanks so much, Kat! I am excited to try them out for myself. You all know how much I love chia!