Spoonful of Sugar Free

Registered Dietitian

healthy

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. 

 

Nacho Chips and Giveaway Winners

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First, thank you to everyone who entered the NuNaturals Stevia Giveaway. I wish I could give you all some! Also, thanks to NuNaturals for allowing me to host this giveaway.

The four randomly chosen winners are:

Congratulations, ladies! You will be receiving an email shortly.

Now for the recipe I promised you yesterday.

Nacho Cheeze Kale Chips

 

First, make the Dairy-Free Nacho Cheeze Sauce. 

Wash your kale and tear into chip-sized pieces. Pour the Nacho Cheeze Sauce onto your kale and massage thoroughly.

You have two options for baking the chips:

  • Dehydrator Method: The Kale chips will be raw if using a dehydrator. Each dehydrator is different, so timing will be different on each. Typically, it will take 4-6 hours to dehydrate. They are done when crisp. The dehydrator method keeps the kale chips crisp the next day. Store in air-tight container or ziplock bag.
  • Oven Method: Usually, the chips don’t stay as crisp the next day. However, they are tasty enough that you won’t have any leftover! Place kale in an even layer on a baking sheet-do not overlap. Bake at 300* for 20 minutes. Flip, and then bake for another ten. Be careful and make sure you don’t burn them!
They are light and crispy. A delicious way to get all the vitamins and minerals from the green, leafy kale.

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

Favorite ways to eat kale?

Do you try and eat your greens everyday? Any tips and tricks you’d like to share?

Dairy-Free Nachos

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Nachos definitely would not win the “Healthiest Snack” award with it’s deep fried chips, and greasy cheese sauce. Make a few adjustments, though, and you have yourself a satisfying meal and a great party snack.

Dairy-Free Nacho Cheeze Sauce

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

Ingredients

  • 1/2 cup raw cashews, soaked for 3 hours and drained
  • 1/2 cup raw almonds, soaked for 3 hours and drained
  • 5 Tablespoons nutritional yeast
  • 1 tablespoon lemon juice
  • 1/2 cup dairy-free milk (like almond milk. Water can probably be substituted, but I would use only 1/4 cup and then add more if needed)
  • 1 teaspoon salt, preferably himalayan
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon paprika
  • dash cayenne, optional for spicy sauce

Combine all ingredients in a food processor or strong blender and blend until smooth. Add more liquid if needed to reach desired consistency. I used my magic bullet for this recipe.

You can store the extra sauce in an airtight container. The recipe makes one cup of sauce. Tomorrow, I’ll give you another use for the sauce!

Assemble Supreme Nachos:

You can simply dip some chips in the sauce right now, or you can make these Supreme Nachos.

  1. Preheat Oven to Broil setting.
  2. On a baking sheet lay out a few handfuls of your favorite tortilla chips.
  3. Top nachos with optional Hot toppings:
    1. Black beans, Chickpeas, Pinto beans, or Refried beans
    2. Organic Ground Beef, shredded chicken, or pork
    3. Sauteed Veggies (onions, peppers)
  4. Drizzle Nachos with Dairy-Free Cheeze Sauce
  5. Broil for a few minutes until golden brown. It took my oven about 5 minutes.
  6. Top with optional Cold Toppings:
    1. Sliced Black Olives
    2. Cucumbers
    3. Shredded lettuce or spinach
    4. Cilantro
    5. Homemade Salsa or chopped tomatoes and onions
    6. Guacamole
  7. Serve and Devour!

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

What would you top your Supreme Nachos with? Give me some fun ideas!

P.S. Tonight is the last night to sign up for the Stevia Giveaway! 

National Peanut Day

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Did you know today, September 13th, is National Peanut Day?!

"PB&J" Oatmeal

My favorite food has its own holiday. For good reason, too, because peanuts are:

  • Full of protein with 7 grams per ounce.
  • Contains Monounsaturated fats that help your heart and brain stay healthy.
  • Food source of Coenzyme Q10 which protects the heart during periods of lack of oxygen. For example, high altitudes and clogged arteries.
  • 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.
  • Not to mention tasty!

Celebrate today by snacking on peanuts, grabbing spoonfuls of peanut butter, and making tasty, peanut-filled recipes!

Chocolate Cake with Peanut Butter Cream
Dark Chocolate Peanut Butter Cups
Chocolate Banana Cream Pie with Chocolate Peanut Butter Crust
Chocolate Cupcakes with Peanut Butter Frosting
Chocolate-Peanut Truffles
Bitter Chocolate Waffles topped with Peanut Butter and Banana
High Protein Cookies
High Protein Cookie Dough

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

What’s your favorite way to eat peanuts? Are you going to join me in celebrating?

P.S. Tomorrow is the last day to sign up for the stevia giveaway. 

P.P.S I was featured on the Fitblogger yesterday. Check it out HERE.

 

 

Flourless Brownies {Giveaway}

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You have spoken, and it looks like you want flourless brownies!

I have made a grain-free fudge brownie before here:

It is made with coconut flour and dates for the sweetener. I highly recommend them because they are fudgy, dense, and healthy.

However, what I am I supposed to do when my craving for brownies hits, but I don’t have any coconut flour?

Make Flourless Power Brownies!

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Flourless Power Brownies

Flourless Power Brownies

~These brownies are grain-free, gluten-free, dairy-free, and, of course, sugar-free!

Ingredients

  • 1 cup pumpkin puree (or any other squash puree. You don't taste it, but it adds extra vitamins, fiber, and body. I'm sure applesauce could be substituted as well if you wish to try that.)
  • 1/2 cup almond butter (or nutbutter of choice. Almond butter is mild, so I can't taste it in the brownie. You could even add peanut butter to make it a peanut butter brownie!)
  • 2 eggs
  • 1/2 cup cocoa powder
  • 1 teaspoon baking powder
  • 1/2 teaspoon vanilla
  • Optional: 3 droppers-full of alcohol-free liquid stevia***
  • Optional: 1/4 cup chopped nuts or unsweetened chocolate
  • Optional: A few tablespoons ground flax for extra nutrients

Instructions

  1. Preheat oven to 375*.
  2. Mix together the pumpkin, almond butter, eggs, vanilla, flax (if using), and stevia (or other sweeteners listed below, if using) until well-combined. Add in cocoa powder and baking powder until smooth. You may add a few tablespoons of water to help with mixing, but batter should be thick. Fold in chocolate or nuts, if using.
  3. Lightly grease a 8×8 baking dish (I used coconut oil). Pour batter into dish. Bake for 15-20 minutes or until a toothpick comes out clean. Slice and serve.
https://www.spoonfulofsugarfree.com/2011/09/07/flourless-brownies-giveaway/

 

***I used stevia for this recipe because it was sent to me by NuNaturals, and I wanted to try it out. Personally, I prefer bitter chocolate like my bitter chocolate cake for one. However, you can try adding pureed dates like my Fudge Brownies, add a bit of mashed banana, or simply eat it bitter (like me!).

Tastes fabulous with homemade coconut butter. 

They’re called Power Brownies because of the great benefits of:

  • 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.
  • Chocolate: Click HERE for a post I wrote earlier about the health benefits of chocolate.
  • 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.

Thanks to NuNaturals for sending me their products! The alcohol-free stevia drops taste great. You only need a few drops because it is very powerful. They have a new “Chocolate” drop that tastes like chocolate!

Stevia has been picking up a lot of speed lately as a sugar substitute. When I first started my site, I wrote a bit about my thoughts HERE. I’m still not completely sure about it, but it is great to have especially when I have guests and they might not have sweet buds like mine (non-existent). For example, these brownies with stevia were a hit! Everyone loved them. I think I’ve made three batches so far this week!

 

 

 

 

 

 

 

 

 

Want to try some stevia for yourself? 

NuNaturals will award FOUR winners with the following:

One bottle of Vanilla Stevia Drops (My favorite) and a box of Stevia Packets.

Open to Continental U.S. Residents only, sorry!

This Giveaway is now Closed. Winners were announced HERE. 

How to Enter:

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

  1. MANDATORY: Tell me what are your thoughts or experiences are with stevia. Have you tried it? If so, do you have a favorite variety? Do you have favorite recipes with it? Are you a fan? Do you have an interesting article you read about it? Please share!
  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, exc.
  3. Like me on facebook.
  4. Follow me on twitter and tweet about this giveaway. Can be something like, “I want to win some stevia! @SugarFreeAlex is giving away @NuNaturals http://spoonfulofsugarfree.com/2011/09/07/you-have-spoken/ ”
  5. Blog about this giveaway on your blog.

Remember, there will be FOUR winners! Good luck!

Giveaway ends September 14th at Midnight.

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Also, NuNaturals has a Free Samples program. They will send you free samples of NuStevia Packets if you send them a self-addressed, stamped envelope to:

NuNaturals, INC
2220 West 2nd Ave. # 1
Eugene, OR  97402

Now through September 30th, you can get 15% all orders at NuNaturals if you enter this code:  BLG930. You can also get free shipping on orders over $35. 

Flourless Quiche Crust

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The death and destruction Hurricane Irene caused makes my heart go out to those who lost their homes, family, and friends.

When sadness strikes, sometimes we just need a little comfort. The word, “quiche,” sounds too fancy to be called comfort, but the creamy, eggy dish does just that-comforts.

Quiche with Brown Rice Crust

~This quiche is made with whole brown rice-no flour. It is a great way to use up your leftover rice. You can use some of my suggested fillings below, or create your own mix. Gluten-free, dairy-free, soy-free, nut-free, and, of course, sugar-free! 

Serves 6

Brown Rice Crust:

  • 1 1/2 cups cooked brown rice
  • 1 egg*
Preheat oven to 350*. Mix rice thoroughly with the egg. Spread mixture evenly on a 9″ pie or tart pan (greasing the pan is optional. My quiche came out fine without it). Spread the mix up the sides of the pan as well. Bake for 10-15 minutes or until golden.
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Filling Ingredients:
  • 4 eggs*
  • 1 cup milk or milk substitute (like almond milk)
  • 2 cups filling, ideas below
  • 1/4 tsp each of salt and pepper
Whisk together eggs, milk, fillings, salt, and pepper. Pour into Brown Rice crust and bake at 350* for 45 minutes or until a toothpick comes out clean. Let cool ten minutes before slicing and serving.
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*May substitute egg whites for whole eggs if desired.
Filling Ideas:
  • Veggie: Chopped bell peppers, onions, tomatoes, and spinach.
  • Mediterranean: Kalamata olives, artichoke hearts, capers, and roasted red peppers.
  • Meat Lover’s: Bacon, ham, pepperoni, salami, turkey.
  • Hawaiian: Canadian bacon, onions, pineapple.
  • Leftover: Throw anything and everything you have in the fridge into the quiche.
This is a lot healthier than your typical quiche with the flaky crust full of refined flour and fat. Check out Panera’s Spinach Artichoke Quiche nutrition facts: 540 calories, 34g fat (19g saturated), 165mg cholesterol, 910mg sodium, 38g carbohydrates, 8g sugar, 19g protein. The majority of the calories come from white flour, cheese, cream, and butter.
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With my quiche, you get whole grains and fiber from the brown rice, vitamins from the healthy vegetables you add, protein from the eggs, and a filling meal.
But, of course, you don’t want to be lectured about the health of the quiche. You want to eat it!
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I wish I could send this quiche to all of those on the East coast affected by the hurricane. Instead, I give you this recipe and send you a prayer.

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

Have you, a family member, or a friend, been affected by hurricane Irene?

P.S. Don’t forget to sign up for the Blissful Bites Giveaway!