Spoonful of Sugar Free

Registered Dietitian

dairy-free

Roasted Sweet Potatoes and Apples

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Are you ready for more cinnamon?

When I think of flavor flavors, all I think of is cinnamon. And lots of it.

Cinnamon in Fruit Crisp, Granola, and Breakfast Bread:

Most of all, though, I think of cinnamon with warm and tender apples and sweet potatoes.

Roasted Sweet Potatoes and Apples

~This recipe requires minimal effort. The measurements do not have to be exact. Simply throw in the amount of potatoes and apples you have. Dairy-Free, grain-free, gluten-free, vegan, soy-free, and, of course, sugar-free! 

Ingredients

  • 5 medium-sized sweet potatoes, chopped with skin on
  • 3 medium-sized apples, chopped with skin on (any variety works. I prefer a sweeter apple like gala, but tart apples like granny smith work well, too)
  • 1/2 cup chopped pecans or walnuts
  • 1 teaspoon cinnamon
  • 1 Tablespoon coconut oil, or oil of choice

Preheat oven to 400*. Toss the apples, sweet potatoes, and nuts with the oil and cinnamon until evenly coated. Spread evenly on a baking sheet. Bake for 30-35 minutes, or until soft and golden brown.

You may serve this hot or cold. It tastes great hot on cold days, but I also love snacking on it when cold. It would be a great side dish for a Thanksgiving dinner, or even a main course for a light dinner or lunch.

 

Health Benefits: 

  • 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.
  • 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.
  • 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.
  • Sweet Potatoes: Click HERE for a post I wrote about the benefits of Sweet Potatoes.
  • Apples: “An Apple a day keeps the doctor away!” 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. The pectin in apples supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes.

 

 

When baking this, the smell of cinnamon drifted throughout the house. All I wanted to do was curl up in a soft sweater, drink hot cocoa, read a nice book, and devour this dish!

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

When you think of Fall, what flavors do you think of?

 

A Use for Figs

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Remember those figs I bought about a month ago?

Well…I tried experimenting with a healthy fig newton, but that didn’t turn out very well. I tried eating them plain, and didn’t like them too much. Then I froze them for later.

A couple days ago I looked in my freezer and saw the frozen figs and the overflowing bucket of fresh plums in my fridge, and I decided to make a crisp. A fruit crisp full of fresh plums, figs, orange zest, and topped with crunchy granola.

Fresh Fig and Plum Crisp

~This crisp was adapted from my Pick-a-Fruit Crisp recipe. Dairy-free, gluten-free, soy-free, vegan, and, of course, sugar-free! 

Ingredients

  • 8 plums, chopped
  • 6 figs, chopped
  • zest and juice of 1 orange
  • 1/2 cup rolled oats
  • 1/3 cup chopped nuts (I used a mix of walnuts and almonds)
  • 1 Tablespoon coconut oil, or oil of choice
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon salt

Preheat oven to 375*. Mix the figs, plums, orange juice, and orange zest together in a 2-qt baking dish. In a separate bowl, combine the oats, nuts, spice, oil, and salt until combined. Sprinkle this topping on the fruit. Bake for 30-35 minutes or until the fruit is tender and bubbling. If the top is not yet golden brown, you may wish to broil it for a few seconds until it has nice golden coloring.

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.
  • Plum: Several studies have demonstrated that plums, which contain high amounts of polyphenols, can restore bone mass and structure. High potassium content of plums is beneficial for cardiovascular health. It has a low glycemic index and can be used as a natural laxative.
  • Fig: Excellent source of poly-phenolic flavonoid anti-oxidants such ascarotenes, lutein, tannins, chlorgenic acid. Full of fiber, and vitamins A, E, and K. Research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood glucose levels in type-II diabetes. Contains potassium, copper, and iron. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper is required in the production of red blood cells. Iron is required for red blood cell formation as well for cellular oxidation.
  • Orange Peel-Contains lots of antioxidants, and the scent can help people feel more awake.

I loved eating this warm with a dollop of coconut cream or a drizzle of unsweetened almond milk. Leftovers taste great cold and make a great breakfast the next day.

 

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

What are your favorite fruit crisp ingredients? What about your favorite fall fruit?

P.S Don’t forget to sign up for the Sugar-Free Challenge! 

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!