Spoonful of Sugar Free

Registered Dietitian

breakfast

Day 2: Apple Crisps and Peanut Butter Hummus Dip

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Welcome to day two of the Sugar Free Challenge! Here is today’s sample menu:

Breakfast: Bitter Chocolate Waffles with Sliced bananas and peanut butter whip.

Lunch: Socca with a spinach salad topped with fresh bruschetta. Served with a hard-boiled egg.

Snack: Apple Crisps with Peanut Butter Hummus Dip (recipe below).

Dinner: Brown Rice Stir Fry with carrots, onions, leftover chicken, bell pepper, ginger, soy sauce, and a sprinkle of sesame seeds.

Dessert: Chocolate Almond Cookie Dough Bites.

 

Apple Crisps with Peanut Butter Hummus Dip

~This recipe is from my Apple a Day Dinner menu. They were inspired by my High-Protein Cookie Dough. Gluten-free, dairy-free, soy-free, grain-free, vegan, and, of course, sugar-free! 

Apple Crisp Directions

Thinly slice your apples, and leave the peel on. I used a mandolin slicer to have even slices. You may slice in rounds or halves. If desired, sprinkle with cinnamon.

Dehydrator Method: Lay slices flat on food dehydrator and dehydrate for 24 hours. Let cool in a dry area before serving or covering.

Oven Method: Lay slices flat on baking sheet. Do not overlap. Preheat oven to 225* nd bake for two hours, turning halfway through. Let cool in a dry area before serving or covering.

Peanut Butter Hummus Dip Directions

  • 1 can chickpeas (1 1/2 cups)
  • 1 tsp vanilla extract
  • 1/2 cup peanut butter
  • 1/3 cup nondairy milk

First, drain and wash chickpeas well. Make sure they are well-washed so that the cookie dough doesn’t taste like beans. Add all the ingredients into a blender or food processor and process until smooth. Adjust liquid as needed.

Health Benefits

 

 

  • Chickpeas: Click HERE for a post I did about all the benefits of chickpeas.
  • Peanut Butter: 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.
  • 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.

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

How was your second day of sugar-free?

Also, what’s your favorite dish to bring to parties? Please share! I would love some more ideas.

Day 1: November Sugar Free Challenge

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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?

I Like My Eggs…

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How would you like your eggs?

Scrambled? Fried? Poached? Hard-Boiled?

How about filled with sauteed spinach, bell peppers, onions, and capers?

The Ultimate Vegetarian Omelette

~Feel free to add extra spices and vegetables to your omelet. Throw whatever you have in the fridge into the skillet! 

Ingredients:

  • 2 eggs
  • 1 cup chopped veggies: onions, bell pepper, spinach, broccoli, olives, tomatoes, capers (Highly recommended)
  • 1 teaspoon fresh herbs, chopped (or 1/2 teaspoon dried herbs)  I like to use basil or oregano
  • salt and pepper, to taste
  • oil of choice, for pan

First, choose your pan. Non-stick pans usually work the best with omelettes; however, I choose not to use them because of their chemical coating. My favorite pan to use is a cast iron pan, 10” diameter.

Preheat stove to Medium heat and lightly grease with oil. Sauté the vegetables until golden. In the meantime, whisk the eggs with a small splash of water and the herbs. The water and whisking makes the eggs fluffier. Flavor Idea: Instead of whisking with water, try whisking with a small splash of caper juice for a salty-vinegar flavor.

Now, you have two options for cooking your omelette:

  1. Pour the whisked eggs and herbs on top of the sauteed veggies. Cook for a few minutes until bubbly, and flip for another 30 seconds.
  2. Take the veggies out of the pan. Pour the egg mix onto the pan and cook for a few minutes until bubbly. Flip and cook for another 30 seconds. Place the veggies on top of the eggs and serve folded.

Sprinkle with extra salt and pepper, if desired, and serve.

Eggs are a great source of protein, vitamins, minerals, and healthy fats.

  • One egg contains 6 grams of high-quality protein and all 9 essential amino acids.
  • 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.
  • Contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may actually improve it.
  • Eggs are one of the only foods that contain naturally occurring vitamin D.
  • Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

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

How do you like your eggs? Usually at restaurants, I ask for mine poached.

Favorite omelette add-ins? Mine are usually any kind of veggies I can find in the fridge. My favorites are mushrooms, bell peppers, spinach, onions, and lots of capers!

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

Cookies…for Breakfast!

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Has anyone ever had cookie crisp cereal?

My parents didn’t buy me sugared cereals when I was young, so I think I only tried it once. It probably wasn’t even that great since I don’t remember it.

Full of white flour, sugar, and artificial flavors, Cookie Crisp Cereal would not be considered “A Healthy part of a Balanced Breakfast.”

But….what if I were to create a cookie that can be considered a balanced breakfast?

Full of Protein, No added Sugars, No flour, No Gluten, No Dairy, No artificial flavors, No Preservatives. Just whole delicious cookies in breakfast form.

Simply make the High Protein cookies, recipe found HERE.

Follow the directions, but instead of dropping the dough on a cookie sheet by tablespoons full, use 1/4 teaspoon to scoop out the dough. Keep a bowl of warm water handy to rinse of the measuring spoon between scoops. This will make it easier to scoop.

The cooking directions are up to you, though. Personally, I like soft cookies, so I baked them for 15 minutes at 375*. If you want a crisper cookie, you may bake at 400* for a bit longer.

Awww! A teeny tiny cookie!

I ate mine in a bowl with unsweetened almond milk. Coconut milk also tastes delicious with its rich, creamy flavor.

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

Did your parents ever buy you “sugar” cereals for breakfast as a kid?

My parents never bought them for me, but, of course, my siblings and I begged them to buy them! Now, I can’t even imagine eating cereals full of sugar any time of day. Especially not for breakfast!

Coffee

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Happy National Coffee Day!

Grab your favorite mug, brew your favorite coffee beans, breathe, and enjoy.

While you’re at it, might as well use those coffee beans to make some coffee granola!

Pumpkin Spice Latte Granola

cof·fee [kaw-fee, kof-ee] 

noun

1. a beverage consisting of a decoction or infusion of the roasted ground or crushed seeds (coffee beans) of the two-seeded fruit (coffee berry)  of certain coffee trees.

2. the seeds or fruit themselves.

3. any tropical tree or shrub of the genus Coffea,  of themadder family, especially

C. arabica  and C. canephora, cultivated commercially.

4.a cup of coffee: We ordered four coffees and three doughnuts.

5.a social gathering at which coffee and other refreshments are served.

koffie. kafe. buna. kahioa. surch. kafea. kava. café. cafe. ga feh. kafei. koffie. kafo. kohv. bunna. kape. chai. der Kaffee. kope. caife. kopi. koohii. qéhvé. kawa. cafea. el café. kopi. kahawa. kapi-kottai. ca phe. ikhofi. kafés.

However you say it, enjoy your cup of coffee today!

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

How do you like your coffee?

I like mine dark. I love experimenting with different flavors, too, like Pumpkin Spice or Hazelnut.

 

Have any new suggestions for me? Any special tips on how to brew the perfect cup?

Pumpkin Spice Latte Granola

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Happy Fall Everyone!

Today is officially the start of Fall (or Spring if you’re in the Southern hemisphere), so it’s time to whip out those can openers for those dozens of cans of Pumpkin you’ve stored up.

What? You don’t excessively hoard pumpkin?!

Oh well, I guess that’s just me.

Do you know what goes hand and hand with Fall and Pumpkin?

What’s in the bag?

Godiva Coffee!

FoodBuzz partnered with Godiva Coffee, and sent me these two limited time-only seasonal coffee blends: Caramel Pecan Bark and Pumpkin Spice.

Both taste great, but I especially love the pumpkin spice. It tastes just like pumpkin pie! You can find these at most grocery stores.

What goes great with a nice, hot cup of coffee: Granola.

No, not coffee cake, donuts, or pastries (unless you want to get into a sugar coma so early in the morning). Granola.

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Pumpkin Spice Latte Granola

Pumpkin Spice Latte Granola

~Granola is not an exact science. I write these measurements down by how I made the granola, but feel free to add more or less of the ingredients, throw in some extra spices, or whatever you like. I don't think granola is meant to be a huge project full of measuring cups and spoons, simply throw in handfuls! This granola is gluten-free (make sure to use gluten-free oats), dairy-free, soy-free, peanut-free, vegan, and, of course, sugar-free!

Ingredients

  • 3 cups rolled oats (not quick-cooking oats)*
  • 2 cups chopped nuts (pecans, almonds, walnuts. Or whatever you have on hand)
  • 1 cup chopped dried fruit (I used apricots, dates, and prunes. Golden raisins, dried cranberries, and mulberries would work well, too)
  • 1/2 cup seeds (pumpkin, chia, flax)
  • 1 cup pumpkin puree
  • 1 Tablespoon Coconut Oil
  • 2 Tablespoons ground coffee (I used Godiva's Pumpkin Spice)
  • Spice: 1 Tablespoon Cinnamon, 1 teaspoon nutmeg, 1/2 teaspoon ginger
  • 1/2 teaspoon salt
  • 3 Tablespoons whole coffee beans**

Instructions

  1. Preheat oven to 350*.
  2. In a large bowl, mix together pumpkin with spices, salt, and ground coffee.
  3. Next, stir in nuts, fruit, seeds, and granola.
  4. Drizzle and toss with Coconut oil until evenly coated. Do NOT add the whole coffee beans yet.
  5. Spread on baking sheet and bake for 45 minutes, stirring every fifteen minutes, or until golden brown. Stir in whole coffee beans after baking.

Notes

*To make this recipe grain-free, simply omit the oats and double the nuts, seeds, and dried fruit. It still tastes great!

**The coffee beans are not required, but I highly recommend adding them. They stay crunchy like the rest of the granola's texture, and it adds that extra bit of coffee flavor. Use decaffeinated beans if you plan on munching on the granola at night, so it won't keep you awake!

https://www.spoonfulofsugarfree.com/2011/09/23/pumpkin-spice-latte-granola/

Tastes great with a cup of Pumpkin Spice Latte. I made Averie’s Pumpkin Spice Latte, but omitted the sweetener. Still amazing.

Health Benefits: 

  • Oats: Click HERE for a post I wrote about the nutritional benefits of oats.
  • Pumpkin: One cup of pumpkin has 7 grams fiber, 2650 IU Vitamin A, 564 mg potassium! It also boasts a truckload of antioxidants like Alpha-carotene and Beta-carotene.
  • 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.
  • Coffee: Sometimes people are negative about coffee, and sometimes people are positive. Science suggests these positives: it can increase alertness, rich in antioxidants, can help boost metabolism, can treat migraines, can help prevent Type 2 diabetes. However, it can also be addictive, cause anxiety, osteoporosis, and dehydration. My take: everything in moderation. The studies that show coffee causes osteoporosis were people drinking over four cups of coffee everyday. Drink in moderation.
  • 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.

Simply grab a handful, sit outside, munch, and enjoy the Fall!

Sprinkle on pancakes, or place in a bowl and drizzle with almond or coconut milk.

Thought-provoking question of the day:

Does it feel like fall yet where you live? For me, not quite yet. I can’t wait for the air to start feeling cooler, though! It is my favorite time of year.

Do you like pumpkin as much as me?

I love it! Pancakes, Brownies, Bread, Sticky Buns, and now lattes and granola!