Spoonful of Sugar Free

Registered Dietitian

healthy

Healthy Peanut Butter Banana Ice Cream Sandwiches

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Warm weather is finally here, and I’ve been dreaming about hot summer weather, weeknight barbecues, and holiday celebrations. I can’t think of a better way to celebrate than with ice cream sandwiches!

What I can do without, though, is the headache and congestion from the sugar and dairy-filled treats. Luckily, you can make these delicious sandwiches in under 10 minutes with only 3 ingredients!

Healthy Peanut Butter Banana Ice Cream Sandwiches
Print Recipe

Peanut Butter Banana Ice Cream Sandwiches

Prep Time10 mins
Servings: 6 servings

Ingredients

  • 4 Bananas, frozen
  • 3 Tbsp milk of choice
  • 1/4 tsp vanilla extract
  • 6 dates, pitted
  • 1 cup roasted, salted peanuts

Instructions

  • In a food processor or strong blender, pulse the roasted peanuts and dates until it forms a thick dough. This is the cookie dough.
  • Remove the date and peanut cookie dough and divide into two pieces on a flat surface. Roll and flatten each of the dough pieces into flat, 1/8-1/4 inch thick square pieces.
  • In the food processor or strong blender, add the bananas and vanilla. Blend until smooth adding a Tablespoon of milk at a time as needed. You may not use all the almond milk. The consistency of the bananas should be like a thick ice cream.
  • Spread the ice cream on one half of the cookie dough. Place the second piece of dough on top.
  • Cut the ice cream cookies into squares or bars, as decided. You may eat right away or place in freezer until ready to eat. If frozen, thaw the bars for about 5-10 minutes to soften slightly before enjoying.

This recipe is based off my Magic Ice Cream and Peanut Butter Chocolate Chip Cookie Bites.

Last Minute Easter Basket (Eco-Friendly)

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Tomorrow is Easter!

I am very excited! I love Easter and all the joy it brings. The joyful news of Jesus and the prospect of Spring coming. Not to mention the fun of giving Easter baskets, dying eggs, and hunting for easter eggs!

I wanted to give something to a very kind neighbor of mine for Easter, but didn’t have anything planned. Going to the store for the fifth time this week did not appeal to me, so  rummaged around my house to see what I could find!

Easter Basket Ideas:

Instead of buying a basket, why not make your own with stuff around the house?

  • Re-use cardboard boxes and decorate with colored paper, or paint (shown above).
  • Use tote bags lying around the house and stuff with tissue paper.
  • Decorate your own plastic/paper bag with stickers and ribbons.
  • Have any old t-shirts? Tie a knot or place a rubber band tightly around one opening to use. Tie-dye fun colors, if desired.
  • Old wicker baskets make great easter baskets!

As shown above, I taped the flaps of a cardboard box to the sides. Then, I decorated plain, white paper with markers and taped it to the outside of the box. Instead of buying plastic “grass” to fill, I used recycled paper that was torn and colored. 

Inexpensive Non-Edible Filling Ideas:

  • Packets of seeds for a vegetable garden or flower garden.
  • Gardening gloves and a shovel (I found the one in the picture for $1 each at Michael’s).
  • Coloring Book, crayons, markers, and gel pens.
  • Homemade Paper flowers made with recycled paper. Tutorial here. Or use the leftover egg cartons from all the dyed eggs you make.
  • Homemade gifts. The are always the best in my opinion. I made a fabric flower and a lavender sachet to use for laundry.

This gardening glove and shovel was bought at Michael’s for $1 each.

Homemade Lavender sachet on left, and fabric flower on right.

Healthy Edible Gifts:

Forget the chocolate bunnies and candy, try these healthy treats! 

Homemade Granola, Recipe Coming Soon! I like to package my homemade goods in plastic or glass containers. Peanut Butter jars work well. Decorate with ribbons and hand-crafted labels. Marla has some cute printable labels here. 

For more fun ideas, check out my Holiday Pinterest board.

Happy Easter Everyone! 

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

What are you putting in your Easter Baskets? Or, what do you wish you will have in your Easter basket?

Flourless Berry Puffed Pancake

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Do you want a breakfast that is light, yet decadent at the same time?

Something to impress guests without overloading on sugar, flour, and butter?

Perhaps something made with only 5 fresh, whole ingredients?

Looks like you have too many demands, and your wishes are impossible….

 

Only kidding! It is all possible with this berry souffle.

 

 

Print
Flourless Berry Puffed Pancake

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Yield: 4 servings

Flourless Berry Puffed Pancake

Ingredients

  • 1 teaspoon coconut oil
  • 2 cups fresh or frozen berries
  • 4 eggs, separated
  • 1 teaspoon vanilla
  • 1/2 teaspoon cinnamon

Instructions

  1. Preheat oven to 400*
  2. Heat oil in a 10" saucepan on medium heat. Add berries and let simmer for 3-5 minutes, or until the berries are soft and form a thick liquid.
  3. In a bowl, whisk the egg whites until stiff peaks form.
  4. In a separate bowl, whisk the egg yolks with the vanilla and cinnamon for a couple minutes.
  5. Fold the yolk mix into the egg whites until combines.
  6. Pour the egg mix on top of the simmering berries and let cook on medium heat for 2 minutes.
  7. Transfer saucepan to oven and bake for 10 minutes, or until the pancake puffs and is slightly brown.
  8. Place a plate over the pan and flip it over so that the fruit is faced up.
  9. Slice and eat warm with a drizzle of coconut milk or Whipped Coconut Cream, if desired.

Notes

~Paleo, Gluten-free, Grain-free, Dairy-free, Corn-free, Soy-free, and Sugar-free

https://www.spoonfulofsugarfree.com/2012/04/02/flourless-berry-puffed-pancake/

*This recipe was featured on Daily Health Buzz Top 9 on April 9th, 2012.

Health Benefits:

  • Eggs: A great source of protein, vitamins, minerals, and healthy fats. 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. Eggs are one of the only foods that contain naturally occurring vitamin D.
  • Coconut Oil: 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!
  • 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 is your favorite recipe that is easy to make, and uses minimal ingredients?

Hydrating Coconut Lime Sparkler

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After spending an afternoon at the beach, I was in the mood for something cold and refreshing. Something hydrating to replenish my body. Something sweet, tart, and tasty.

I knew I wanted something fast, and I didn’t want to pull out the blender to make a smoothie. Instead, I pulled out a few ingredients that are known to help hydration, put them in a glass, and drank to Spring!

Print
Hydrating Coconut Lime Sparkler

Hydrating Coconut Lime Sparkler

Ingredients

  • 1 cup Sparkling Water
  • 1 cup coconut water (please make sure it is pure, unsweetened coconut water)
  • juice of 1 lime
  • 1 Tablespoon chia gel (mix 1 teaspoon chia with 3 Tablespoons water and let sit for 15 minutes)

Instructions

  1. Combine all ingredients, and stir.
  2. Serve cold, over ice with a lime wedge.

https://www.spoonfulofsugarfree.com/2012/03/29/hydrating-coconut-lime-sparkler/

Health Benefits:

  • Coconut Water: I use coconut water as a substitute for Gatorade when I exercise because it naturally contains high levels of potassium and electrolytes without the added sugar. It can help with high blood pressure, and keep your skin healthy and hydrated.
  • Lime: Great source of vitamin C. Lime also is good for digestion with it’s abundance of antioxidants, flavonoids, and acid content. It also has good levels of potassium, great for staying hydrated with electrolytes.
  • Chia:Chia seeds can absorb up to 12 times it’s weight in water, so it is also a great hydrator. Chia seed is also a great source of fiber, omega-3 fatty acids, and antioxidants. It can also help balance blood-sugar levels, so it is great for diabetics. It helps blood sugar levels by slowing the conversion of carbohydrates into sugar. Read more here.

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

What do you use for hydration? Do you only drink it when you exercise, or do you drink it throughout the day?

Roasted Sweet Potato and Rosemary Frittata

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Lately, omelettes, frittatas, and eggs have replaced my bowls of oatmeal and pancakes. Savory foods with capers, olives, and oregano are on my mind.

With family in town, it makes more sense to make large quantities of food rather than making breakfast individually. Frittatas take much less hands-on time, in my opinion, so I have more time to play with this cutie while breakfast cooks:

Yet even though there are more mouths to feed, leftovers still arise. Last night we made a huge batch of Roasted Sweet Potatoes with Rosemary. Instead of simply heating up the leftovers, I threw them in with some eggs and a handful of spinach. Whisk, pour, cook, cover, and serve with a dash of salt and pepper.

Print
Roasted Sweet Potato and Rosemary Frittata

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 6 large frittata slices

Calories per serving: 160 per slice

Roasted Sweet Potato and Rosemary Frittata

~Dairy-free, gluten-free, paleo, vegetarian, soy-free, and sugar-free.

Ingredients

Instructions

  1. Either use leftover roasted sweet potatoes with rosemary, or make it fresh by chopping approximately 2 sweet potatoes (or 2 cups) with skin on. Toss in 1 tablespoon of olive oil, 1 Tablespoon rosemary, and 1/4 teaspoon each of salt and pepper. Lay on baking sheet and roast at 450* for 40 minutes, or until slightly brown and soft. Stir occasionally while it bakes.
  2. Preheat a 12 inch pan with a dab of oil to prevent sticking.
  3. Beat eggs until fluffy and stir in spinach.
  4. Place roasted sweet potatoes in the preheated pan and pour egg-spinach mix on top so that it evenly covers it.
  5. Cover and cook on low heat until a toothpick comes out clean (about 10 minutes).
  6. Slice and serve with salt and pepper, to taste.

https://www.spoonfulofsugarfree.com/2012/03/22/roasted-sweet-potato-and-rosemary-frittata/

Health Benefits:

  • Eggs: Great source of protein, vitamins, minerals, and healthy fat. They are great for your eyes because of the carotenoid content. Also great for your nervous and cardiovascular system because of the choline content. Contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol, and it is one of the only foods with naturally-occurring vitamin D.
  • Rosemary: Rosemary is rich in calcium, magnesium and potassium. It has good amount of phosphorus, sodium and iron with small amount of zinc, copper, manganese and selenium. It is also useful in increasing blood circulation, improving concentration and digestion. It stimulates the immune system, reduces the severity of asthma attacks and helps prevent breast cancer.
  • Sweet Potatoes: Click HERE for a post about the benefits of sweet potatoes.

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

When you have guests over, what is your go-to breakfast/brunch?

I love making pancakes, frittatas, or baked oatmeal!

P.S. Don’t forget to enter my Digital Measuring Cup Giveaway!

New Favorite Jumping Jacks Workout {Giveaway}

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When my family was in town last week, I learned many things. Including a fun jumping-jack workout! It takes 10-15 minutes to complete and works the whole body. It’s a great way to jump start the day with a quick morning workout, or to do when you don’t have much time to spare.

When I was in Chicago over the weekend, my days were packed with activities, and I didn’t have much gym time. This workout was easy to do, and you don’t need any fancy equipment to do it.

Now you have no excuse to not workout! Muahahahaaa!

My aunt taught me this workout. You complete fifty jumping jacks and fifty exercises. For each round after that, the reps decrease by five. At the end, cool down with your favorite stretches. The first time I did this, I was sore the next day! Jumping jacks work a muscle that I really don’t use that often.

NOTES:

  • Crunches: Do not strain your neck. May be completed with legs in the air or on ground.
  • Squats: Do not squat with knees over toes. Squat in 90* angle. If you cannot do this the first time, try using a chair as a guide.
  • Bicycle Crunch: On the ground with legs in 90* angle in air with head up and arms behind head. Bring opposite elbow to opposite knee. 35 each leg.
  • Curtsy squats: bring one leg behind and squat like a curtsy. 30 each leg.
  • Pushups: Feel free to start from your knees.
  • Knee Pulls: Start with arms up and bring one leg up while pulling arms down. 20 each leg.
  • Mountain Climbers: start in plank and bring knees to chest. Should be completed quickly.
  • Burpees: Start in Plank and jump knees towards hands. Jump up. Go back to plank. (This is one rep).
  • Feel free to change the workouts up a bit! Do kick box-punches instead of jumping jacks, pull ups instead of burpees, etc.

Giveaway Time! 

Henley from SlimKicker would like to give one of these Digital Measuring Cup and Scale to one Spoonful of Sugar Free reader. This is for all your hard work, everyone!

How to Enter:

This Giveaway is now Closed. 

There are multiple ways to win. Please leave a separate comment below for each entry.

  1. Answer this question: How do you keep yourself motivated to stay fit?
  2. Subscribe to Spoonful of Sugar Free by entering your email address in the “Subscribe” box on the right. Or follow by RSS, google reader, etc. **Please note that if you were subscribed to me before, you may no longer be subscribed because I switched my site servers.
  3. Like me on facebook.
  4. Follow me on twitter and tweet about this giveaway. Can be something like, “I want to win @Bobs_Red_Mill coconut flour @SugarFreeAlex  http://www.spoonfulofsugarfree.com/2012/02/26/chocolate-peanut-butter-cake-giveaway/ ”
  5. Follow SlimKicker on twitter.
  6. Follow me on Pinterest and Pin something of mine.
  7. Blog about this giveaway on your blog.

Giveaway ends Sunday, March 25th at Midnight.

Good luck!
P.S. If you are in need of some motivation, check out SlimKicker.com. They offer a calorie counter, and challenges that keep you motivated. It’s like a level-up game, where you start out as level 1, and gradually level up as you complete harder and harder challenges. (Courtesy of SlimKicker).