Spoonful of Sugar Free

Registered Dietitian

Fruit

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!

 

 

How to Make Homemade Spring Rolls

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You’ve seen them at the store or at various restaurants, and perhaps you’ve even eaten them before.

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But have you ever made them?

Spring Rolls are actually quite simple to make. Simply fill them with your favorite vegetables, herbs, and meat; roll; and eat!

Spring rolls

Homemade Spring Rolls with Spicy Peanut Sauce

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

Spring Roll Ingredients 

  • Rice Paper Rolls (found in the ethnic aisle of your grocery store or specialty foods store, or at asian markets)
  • The following fruits and vegetables. You may use whatever you like when stuffing it. The following is simply a suggestion:
    • Cabbage
    • Carrots
    • Fruit (like mango or pear)
    • Avocado
    • Bean Sprouts
    • Herbs: cilantro, basil, or mint
    • Optional: Cooked meat or fish

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1. Prepare your filling ingredients by thinly slicing, or julienning, the vegetables. Pluck the herb’s leaves.

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2. Fill a large bowl with warm water (not hot, just warm). Take a Rice Paper and dip the entire sheet into the bowl of water and pull out immediately. The Rice Paper may still feel hard now, but it will soften up while you work with it.

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3. Place your ingredients on the middle of the rice paper sheet. Put a good amount of the filling in, but make sure there are still a couple inches around the edges to roll. I learned from my first couple tries that more is not always better.

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4. Fold the top part of the Rice Paper sheet over the ingredients.

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5. Fold the sides over the middle.

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6. Tuck in the fillings, and roll the rest tightly.

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7. Seal the rice paper with a dab of water, if needed. Repeat the above with the rest of your rice paper sheets.

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Spicy Peanut Sauce

~This sauce is gluten-free, dairy-free, vegan, and, of course, sugar-free! 

Ingredients

  • 1/2 cup creamy peanut butter
  • 1/4 cup water
  • 2 Tablespoons Tamari or Soy Sauce (Note: Soy Sauce is made with wheat, so it will not be gluten-free. Most Tamari sauces are. I recommend Bragg’s Liquid Aminos.)
  • 2 Tablespoons vinegar
  • Pinch of Red Pepper Flakes, or more to taste

Whisk together all ingredients until well-combined and serve as dipping sauce for Spring Rolls. This can also be used for stir-frys, or as a dressing for salads.

***NOTE: For those who are allergic to peanuts, try substituting almond butter to make a Spicy Almond Sauce. Or forgo the sauce altogether, and simply dip the rolls in soy sauce.

spring rolls

Don’t be scared by the long list of steps, because it is not hard at all! It is simply a process of slicing veggies, rolling, and dipping in sauce. Then, of course, you eat.

Can be served for lunch or dinner, or grab one for a quick snack. I like to think of them as salads in portable form.

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Definitely make extra peanut sauce to save for later and put on….everything.

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

Have you tried Spring Rolls before? If so, do you like them?

How is the weather in your neck of the woods? I thought fall was finally coming to us, but it has been mid-90s everyday this week! Oh well, I guess I’m going to have to wait a bit longer to share with you my pumpkin recipes…

P.S. My first Photo was featured on FoodGawker! Check it out HERE. 

 

Eat Your Cookies…Outside!

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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.

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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!

Pluots

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I tried a new fruit! It came in last week’s organic produce bundle.

Looks like a plum, right? Well, it is a hybrid-cross of plums and apricots! They sell many different varieties of pluots, and I believe the ones I received were the “Dapple Dandy” variety.

It has a lighter complexion than your regular plum, and is more speckled. However, once you slice into it…

The color blossoms in a deep ruby-red. Absolutely gorgeous.

The skin is not as sour as a plum, which is nice, and the flavor is more intense than plums. I enjoyed them, and I bet they would taste great in place of the plums for my Plum Socca Tart with Rosemary.

They are also rich in Vitamin A.

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

Have you ever tried a pluot? If so, did you like it?

Also, do you have any favorite strange hybrid fruits? I haven’t tried many of them, and I would love to explore them more. I would love to try a grapple (grape/apple), pineberry (pineapple/strawberry), or strasberry (strawberry/raspberry).

Bitter Chocolate Waffles

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Sorry to leave you all hanging with that delicious stack of…

Chocolate Waffles!

Pure torture to live another day without these.

If you don’t have a waffle iron, you have two options:

  1. Make these into pancakes.
  2. Go buy a waffle iron.

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Bitter Chocolate Waffles

Bitter Chocolate Waffles

~These waffles have no added sweetener, so they are bitter. If you are not a fan of bitter chocolate, top your waffles with lots of fresh fruit! Gluten-free, dairy-free, nut-free, and, of course, sugar-free!

Ingredients

  • 1 1/2 cups oat flour (simply blend oats in blender until smooth)
  • 3 Tablespoons cocoa powder
  • 1 cup water or milk substitute
  • 1 teaspoon baking powder
  • 2 eggs
  • 3 tablespoons oil or applesauce
  • Optional: Add a few tablespoons of ground flax for extra fiber and omega's. Substitute 1/2 of oat flour for protein powder of choice. Add a handful of chopped unsweetened chocolate for an extra boost of flavor!

Instructions

  1. First, combine the dry ingredients.
  2. Then, add wet and mix until smooth.
  3. Follow your waffle iron's instructions to cook. Make sure you cook it thoroughly. I made the mistake of taking them out too soon, and I ended up with a bowl-full of waffle pieces!
  4. Top with any combination of nut, fruit, coconut, peanut butter, chocolate shavings, or anything else you can imagine!
https://www.spoonfulofsugarfree.com/2011/08/11/bitter-chocolate-waffles/

They freeze well, so you can make a big batch to save for later. Simply throw them in your toaster to warm. Much better for you (and tastier!) than Eggo’s frozen waffles.
This batch is topped with a dollop of Peanut Butter Frosting, Banana Slices, and Shaved Unsweetened Chocolate.
You could probably make my One Size Fits all Pancakes made with brown rice flour in a waffle iron, too, if you are feeling adventurous.
If you haven’t tried the Peanut Butter, Banana, Chocolate combo yet, do it. It’s worth it. I have so many recipes with that delectable combo.
Click HERE for nutrition information on Oats and HERE for nutrition information about chocolate. They both boast plenty of good properties.
Try not to drool all over your computer.
In other news, I have finally hopped on the Twitter bandwagon. Hopefully I’ll be able to figure the whole thing out. My Twitter name is SugarFreeAlex, so make sure to follow me!

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

Do you have a twitter account? If so, any tips or tricks?

Also, what is your favorite waffle topping? You already know mine!

Plum Socca Tart with Rosemary

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Sometimes the simpler the dish, the better the taste.

Not everything has to take 3 hours to prep, 1 hour to cook, overnight to chill, and another hour to cut and serve.

 

Although sometimes the journey is better than the end result, more time enjoying the company of others with a great dish is never a bad thing.

This dish takes 10 minutes to prep, 20 minutes to cook, five minutes to cool, and less than a minute to devour!

Plum and rosemary might sound like a strange combination, but it works. It captures the sweet, the savory, and the sour all in one delicious bite.

 

 

Socca is a chickpea flatbread. It can be made in a variety of ways, but for this particular recipe it is best thoroughly-cooked with crispy edges and no custard center. Check out Pure2Raw for more ideas, or my recipe for Pesto Socca Pizza with Grilled Veggies and Chicken Sausages.

 

Plum Socca Tart with Rosemary

~Dairy-free, gluten-free, grain-free, vegan, nut-free, corn-free, soy-free, and, of course, sugar-free! 

Ingredients

  • 1/2 cup chickpea flour
  • 1/2 cup water
  • 1/2 teaspoon salt
  • 1 teaspoon coconut oil (olive oil would work fine, too)
  • 4 plums
  • 1 teaspoon rosemary, dried or fresh

Preheat oven to 425*. Mix together the chickpea flour, salt, and water in a small bowl. Batter will be thin. Spread the oil on a 10-12 inch round pan and then pour the batter in the pan. Bake for 5-10 minutes or until the socca is slightly set but still soft on top.

In the meantime, thinly slice the plums. Take the socca out of the oven and layer the plums on top of the socca in a circular formation (or just throw ’em on top if you don’t care about the look!). Sprinkle with rosemary and place back in oven. Bake for another ten minutes or until the socca’s edges are brown and crispy and the plums are soft.

Let cool for five minutes before slicing. You may either slice the socca in the pan and serve or carefully lift it out of the pan and slice and serve on your favorite plate.

The leftovers taste great, too. It made for a wonderful post-workout snack.

Enjoy.

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

If you could bottle and save time, what would you do with it?