Spoonful of Sugar Free

Registered Dietitian

dairy-free

Strawberry Sundaes

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It is national Strawberry Sundae Day!

Weird Holiday? Yes. Tasty Holiday? Yes, and it gives us an excuse to at a tasty treat today!

I created a twist on the original strawberry sundae by mixing it with coconut.

 

Strawberry Coconut Sundae 

~This healthy version of an Ice Cream Sundae does not require an ice cream machine. Dairy-free, gluten-free, vegan, and, of course, sugar-free! 

Strawberry Coconut Ice Cream Ingredients

  • 1 cup frozen strawberries
  • 1/4 cup full-fat coconut milk (I’m sure lower-fat coconut milk would work fine, too, but the full-fat makes it more creamy.)
Blend until smooth. It should resemble a thick milkshake.

Freeze for at least two hours or until frozen. Scoop with an ice cream scooper for more authenticity.

Sundae Toppings
  • Shaved, unsweetened coconut
  • Fresh Strawberries
  • Optional: Unsweetened Chocolate shavings, chopped nuts, unsweetened, melted chocolate, coconut butter or cream.

I used fresh strawberries and shaved coconut for mine.

Health Benefits 
  • Strawberries: Great source of fiber, vitamin C, vitamin K, manganese, pantothenic acid, vitamin B1, iodine, olic acid, biotin, and vitamin B6. They are also very high in antioxidants which are shown to help prevent chronic diseases. Strawberries contain Ellagic acid which can increase anti-cancer activity and help prevent Alzheimer’s. Strawberry extracts have also been shown to inhibit COX enzymes in vitro, which inhibits the inflammatory process.
  • 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 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!

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

Favorite Sundae Toppings?

I would have to say myfavorite combo: Chocolate, Peanuts, and Bananas!

Raw Banana Cream Pie

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Alright, enough teasing. Here is the recipe for that festive cake I told you about yesterday.

Raw Banana Cream Pie with Chocolate Crust

~This pie is only raw if you use raw cacao powder. If this doesn’t matter to you, then use cocoa powder (like I did). Vegan, gluten-free, dairy-free, raw, and, of course, sugar-free! 

Crust Ingredients

  • 1 cup raw walnuts
  • 3 large dates
  • 2 Tablespoons cocoa powder (or cacao)
  • pinch of salt

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

Blend the bananas 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 made this pie for the Fourth of July, so I topped mine with sliced bananas, strawberries, and blueberries in the shape of the American Flag.

The chewy crust compliments the creamy filling beautifully.

Everyone was raving about the pie at the party. No one could ever guess that it was healthy! They were shocked when I told them the ingredients.

 

 

Health Benefits:

  • Chocolate: Click HERE for a post I did about all the benefits of chocolate.
  • Walnuts: Rich in fiber, protein, vitamin B, Omega-3s, magnesium, and antioxidants. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease. Walnuts have often been thought of as a “brain food,” not only because of the wrinkled brain-like appearance of their shells, but because of their high concentration of omega-3 fats. Your brain is more than 60% structural fat. For your brain cells to function properly, this structural fat needs to be primarily the omega-3 fats found in walnuts.
  • 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: 

Fruit or chocolate desserts? What do you prefer? This pie is the best of both worlds, but if you had to choose-what would you choose?

I choose Chocolate!

Psst! In the mood for more Banana Cream Pie? Try my Chocolate Banana Cream Pie with Chocolate Peanut Butter Crust.

Patriotic Baked Oatmeal

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Happy Fourth of July!

And to my international readers-Happy Monday!

What better way to start the day than a gorgeous, festive, filling, nutritious breakfast?

Baked Banana Oatmeal

I made the baked oats as the Recipe says, but I omitted the applesauce, spices, and nuts this time.

Then I sliced some bananas, strawberries, and blueberries and topped it in the shape of American the flag.

It turned out wonderfully and everyone loved it. It is a snap to make, simply mix it up and stick it in the oven!

Perfect for a brunch, and the leftovers make excellent energy bars.

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

What are your plans for today?

Mine includes making a version on this (you will see it tomorrow), making a huge batch of this, and then having  party with friends and family!

Patriotic Pancake Sunday

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Sunday means Pancake day! Since tomorrow is Independence Day, that means it is Patriotic Pancake Sunday!

One Size Fits all Pancakes topped with Peanut Butter Frosting. Blueberries and strawberries complete the Red, White, and Blue look.

Peanut Butter and Jelly is an original American flavor, anyway.

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

Did you celebrate Pancake Sunday today?

High Protein Sweet Potato Spice Cookies

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Another High Protein Cookie recipe?

Oh yes!

While eating my usual snack of Sweet Potato with Almond Butter and Cinnamon, I thought, “Why can’t I make this snack more portable?” Thus the cookie was born!

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High Protein Sweet Potato Spice Cookies

High Protein Sweet Potato Spice Cookies

~These cookies are high in protein because of the beans. Feel free to substitute garbanzo beans for the white beans if you wish. Grain-free, gluten-free, vegan, dairy-free, and, of course, sugar-free!

Ingredients

  • 1 medium baked sweet potato-skin removed
  • 1 1/2 cups cooked white beans, well-rinsed
  • 1/2 cup milk substitute (I used almond milk)
  • 1/4 cup ground flax
  • 1 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • 1/4 cup pecans, chopped

Instructions

  1. Preheat oven to 400*.
  2. Make sure the beans are well-rinsed. Puree in a strong blender or food processor until smooth. Mash sweet potato and mix with beans.
  3. Add milk, cinnamon, baking powder, flax, and vanilla and mix until smooth.
  4. Spoon by tablespoonfuls on a un-greased baking sheet. Top each cookie with chopped pecans. Bake for 15-20 minutes or until golden brown.
  5. Cool for 5 minutes before serving.
https://www.spoonfulofsugarfree.com/2011/07/01/high-protein-sweet-potato-spice-cookies/

Health Benefits
  • Sweet Potatoes: Click HERE for a post I wrote about the benefits of Sweet Potatoes.
  • White Beans: 
  • Flax: Full of healthy Omega-3′s to help your heart stay strong. It is also a great source of both soluble and insoluble fiber to keep your gut healthy and help you stay full. Flax also contains lignans which have both plant estrogen and antioxidant qualities. These lignans help protect against cancer by blocking enzymes that are involved in hormone metabolism and interfering with the growth and spread of tumor cells.
  • 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.

I think they would also taste fabulous with some ginger mixed in. Sweet potato gingersnaps!

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

Do you ever cook things in bulk to save over time?

I cook huge batches of sweet potatoes so that  can eat them for snacks during the week. I think they taste better cold with almond butter and cinnamon!

High Protein Ice Cream Sandwiches

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High Protein Cookie Sandwiches are delectable, but who can resist an ice cream sandwich? Especially in the hot, summer weather when the ice cream truck comes rollin’ around. Instead of buying those sugar-loaded, artificially-flavored, hydrogenated oil-filled, processed sandwiches, make your own High-Protein, Sugar-Free sandwich!

High Protein Cookies

First take two High Protein Cookies.

Make some Magic Banana Ice Cream.

And Sandwich them together! Wrap them in Plastic wrap and store in the freezer for later.

Take a BIG bite and enjoy.

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

Did you have ice cream trucks drive around in your area?

When I was growing up, they were illegal in my area. I hear the ice cream drive around every afternoon where I live now, though!