Spoonful of Sugar Free

Registered Dietitian

nuts

Day 30: Counting Down the Minutes

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Welcome to day thirty of the Sugar Free Challenge! Tomorrow is the last day for the challenge. Are you counting down the minutes or has it been easy for you?

Here is today’s sample menu:

Breakfast: Mini Smacks!

Lunch: Socca with a spinach salad topped with fresh bruschetta. Served with a hard-boiled egg.

Snack: Apple with Homemade Pistachio Butter.

Dinner: “Mac-n-Cheez”. Mix of brown rice, quinoa, green peas, and shredded chicken breast. Mix a couple Tablespoons of Nutritional Yeast in with a splash of water. Sprinkle with salt and lots of pepper!

Dessert: PBC Bars

Exercise Option: For those of you who chose to take part of the exercise challenge, your challenge today is to do 50 crunches, 10 squat jumps, 15 pushups, 20 1-legged calf raises (10 each leg).

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

Are you counting down the minutes, or has the challenge been relatively easy for you?

Remember that you can track what you eat on the printable Challenge Checklist. 

 

Day 24: National Peanut Butter Day

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Welcome to day twenty-four of the Sugar Free Challenge!

Did you know today is National Peanut Butter Day? Yes! My favorite food has its own holiday. So I declare today to be a day full of finger-lickin (literally. try dipping your finger in peanut butter. Tastes way better than on a spoon) Peanut butter-goodness.

Here is today’s Peanut Butter-Filled sample menu:

Breakfast: Bitter Chocolate Waffles topped with Peanut Butter and Banana Slices. Also try High Protein Cookie Crisp Cereal and PBC Bars.

Lunch: How about a good ol’ PB&J?

Snack: Apple Crisps with Peanut Butter Hummus Dip

Dinner: Homemade Spring Rolls with Spicy Peanut Sauce

Dessert: I have plenty of peanut-butter filled options for this course. Above, the Grain-Free Chocolate Cake with Peanut Butter Cream Sauce is a for sure winner. Also try Peanut Butter Cups and Banana Cream Pie with Peanut Butter Crust.

Exercise Option: For those of you who chose to take part of the exercise challenge, your challenge today is to do 50 crunches, 10 squat jumps, 15 pushups, 20 1-legged calf raises (10 each leg).

Personal Note: Today I get the stitches out of my mouth, so hopefully I will be able to move my mouth more easily. I feel better and better each day, and was able to do a bit of light exercise yesterday. I’m still on a liquid diet, but hopefully having the stitched removed will help me be able to eat more.

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

Do you love peanut butter as much as me? What are your favorite ways to eat it, and what are your favorite recipes?

Remember that you can track what you eat on the printable Challenge Checklist. 

Roasted Chili Lime Nuts

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About a month ago I had a last-minute guest come for lunch. After throwing a few things together for lunch, I wanted to create something special to snack on. Since I was crunched for time, roasted nuts popped into my mind.

From the few roasted nuts recipes I made before, I knew they were quick and easy to make. However, I didn’t want to make any ordinary roasted nut, but something full of flavor that would stand out.

I thought of Averie and her love of a Chili Lime Nut she found in Mexico and Trader Joe’s. Since I have neither been to Mexico or bought Chili Lime Nuts at Trader Joe’s, I have no idea what those versions taste like. But…I think the way they disappear of the plate makes me believe they turned out pretty well.

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Roasted Chili Lime Nuts

Roasted Chili Lime Nuts

~These nuts are very simple to make and take less than five minutes to prep. Dairy-free, gluten-free, paleo, vegan, and sugar-free.

Ingredients

  • 4 cups raw mixed nuts (can use just one type of nut as well. I used a mix of walnuts, almonds, and peanuts)
  • 1/4 cup lime juice
  • 1 teaspoon olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon chili powder
  • 2 teaspoons salt
  • dash hot sauce, optional to taste

Instructions

  1. Preheat oven to 400*.
  2. Toss all ingredients together an spread on a baking sheet. Hot sauce is optional, but if you like extra spicy things you might want to add a few splashes.
  3. Bake for 15-20 minutes, stirring halfway through. You will know if they're done by the smell and the way the crackle. They should be golden-brown.
https://www.spoonfulofsugarfree.com/2011/12/30/roasted-chili-lime-nuts/

The tang of the lime and salt combined with the spicy chili powders make them highly addictive-you are warned!

These make the perfect gift. I gave these to my friends and neighbors for Christmas this year by packaging them in a glass jar (a recycled and cleaned jelly jar to be exact), decorating with a bow, and hand-drawing a label on top. This would also make a fabulous New Year’s gift! 

Health Benefits:

  • Lime: This citrus is full of vitamin C and can help aid in digestion. The acids in this fruit can help break down the food molecules in your stomach, making it easier for your digestive system. The vitamin C also helps you have healthier eyes.
  • Nuts: Rich in fiber, minerals, phytonutrients, and antioxidants. They are also high in monounsaturated and polyunsaturated fats which can help lower cholesterol. They also might help reduce your risk of heart disease. The fats can also keep your skin healthy and your hair shiny!
  • Chili: This spicy food can help lower blood sugar levels, improve heart health, reduce inflammation, helps clear congestion, and aids in digestion.

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

What are your favorite flavored nuts? Do you roast your own or buy store bought?

My Nutcracker Ate My Cookies!

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Once upon a time there was a little girl who was baking cookies for Santa. It was Christmas Eve, and the stockings were hung by the Fireplace. The tree was decorated and the smell of chocolate drifted through the air.

 

The little girl was making chocolate-mint crinkle cookies, and she had just finished making all the dough. She turned around to turn on the oven; but when she returned to her cookies dough, the bowl was empty! In it’s place was a wooden man, with her cookie dough in his mouth.

There’s the culprit:

 

She was furious with the wooden man for eating all her cookie dough! Now she had no more cookie dough to make cookies for Santa! There were only a few minutes left until Santa arrived, and there was no time to make another batch. She started to cry.

Then the clock struck Midnight and a clatter came from her living room. It was Santa coming down the chimney! He came over to the little girl to see what was the matter; after all, how could she be sad on Christmas Eve?

The girl told Santa Claus the whole story, and showed him the wooden man who ate her cookies.

 

Santa popped the cookie dough out of the wooden man’s mouth and placed it into his own mouth. He declared it was the best cookie dough he had ever tasted.

However, since the wooden man simply took the cookie dough without asking, Santa condemned him to only cracking nuts and never eating cookies again.

So that is how Chocolate Mint Crinkle Cookie Dough came to be, and how wooden men became Nutcrackers.

Don’t believe me? Ask Santa himself!

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Chocolate Mint Crinkle Cookie Dough Bites

Chocolate Mint Crinkle Cookie Dough Bites

~These cookie dough bites are unbaked. Gluten-Free, Grain-Free, Soy-Free, Dairy-Free, Vegan, Paleo, and Sugar-Free.

Ingredients

  • 5 dates
  • 1 cup walnuts
  • 1/4 cup cocoa powder
  • 1/8-1/4 tsp peppermint extract
  • pinch of salt

Instructions

  1. First, process the dates in a food processor or strong blender until smooth.
  2. Then add all other ingredients process. I like the walnuts to stay a bit chunky, but this is up to you. Shape the dough into balls or cookies and enjoy!
https://www.spoonfulofsugarfree.com/2011/12/10/my-nutcracker-ate-my-cookies/

Whatever you do, keep it away from wooden men.

 

Health Benefits:

  • Walnuts: This nut is a rich source of Omega 3’s. It can help lower cholesterol and protect the heart. Full of vitamin E, B, and fiber.
  • Mint: Besides simply freshening your breath, mint can help aid in digestion and remedy nausea. The strong aroma is also very helpful in clearing congestion and relieving sore throats.
  • Chocolate: Click HERE for a post I did about all the benefits of chocolate.
  • Dates: A laxative food with a high-fiber content, so it can help those suffering from constipation. They are digested quite easily and are great for when you need quick energy. Also, regular consumption of dates has been found to help the growth of friendly bacteria in the intestines.

 

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

What is your favorite Christmas cookie?

When I was little, I loved making sugar cookies for Santa. Although they weren’t my favorite flavor, I liked making different shapes and decorating them.

This post was a part of my Operation Beautiful Food. Original recipe here: Christmas Cookies

Peanut Butter Chocolate Chip Cookie Dough Bites

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As you all know, peanut butter and chocolate (and banana!) is my favorite combination of all time.

Something about it makes my mouth water. Makes my dog drool, too, but I can’t share with him (no chocolate for dogs!).

 

I’d rather not share this treat with anyone, but ’tis the season of giving.

And Cookies. And Cookie Dough. And Pumpkin Pie. 

And Peanut Butter apparently (at least in my mind).

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Peanut Butter Chocolate Chip Cookie Dough Bites

Yield: 2 dozen bites

Peanut Butter Chocolate Chip Cookie Dough Bites

~The bites are vegan, gluten-free, dairy-free, and of course, sugar free!

Ingredients

  • 5 dates
  • 1/2 cup roasted, salted peanuts (or use unsalted peanuts and add your own salt)
  • 1 oz. unsweetened chocolate, chopped
  • optional: 2 Tablespoons cocoa powder for extra chocolate flavor

Instructions

  1. Using a food processor (I have also had success with a magic bullet), chop the dates first into a date-paste.
  2. Then add nuts and chop.
  3. Finally, add chocolate chunks and stir.
  4. If the dough is too powdery, add a small dash of water. If it is too sweet, add more peanuts. If it is not sweet enough, add more dates. The recipe is extremely versatile.
  5. Note: It is best when the peanuts are chunky, so don’t over-chop the peanuts!
https://www.spoonfulofsugarfree.com/2011/12/07/peanut-butter-chocolate-chip-cookie-dough-bites/

Health Benefits:

  • Chocolate: Click HERE for a post I did about all the benefits of chocolate.
  • Dates: A laxative food with a high-fiber content, so it can help those suffering from constipation. They are digested quite easily and are great for when you need quick energy. Also, regular consumption of dates has been found to help the growth of friendly bacteria in the intestines.
  • Peanuts: These legumes are full of protein with 7g per ounce. They also have a great monounsaturated fat content that helps your heart and brain. Peanut is a good source of Coenzyme Q10 which protects the heart during the period of lack of oxygen example high altitudes and clogged arteries. It also has a 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.

 

Thought-Provoking, Mind-Prodding Question of the Day:

Cookies or Cookie Dough? What do you choose?

This post was a part of my Operation Beautiful Food. Original recipe here: Faux Peanut Butter Chocolate Chip Larabars

Healthy Pumpkin Pie with Pecan Crust

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Time has flown by! I completely forgot to post the recipe I teased you all about a couple weeks ago. Before I knew it, Thanksgiving has caught up with me.

Thanksgiving Countdown: 5 days

Eeek! Time sure does fly. Before we know it, we’ll be popping off firecrackers and watching the Times Square Ball drop for the start of 2012.

Thanksgiving is never complete, however, without Pumpkin Pie. You can try and substitute bread pudding, chocolate souffles, or fruit crumbles, but it’s just not the same.

Pumpkin Pie is the ultimate dessert. It’s always been my favorite. When I stopped eating sugar, pumpkin pie was the one thing I missed. For my first couple years without sugar, the sweet creamy spicy filling and flaky crust was nowhere near my lips.

Until this came.

Pumpkin Pie

~The pie is dairy-free, gluten-free, grain-free, soy-free, peanut-free, and, of course, sugar-free! 

Pecan Crust:

  • 2 cups pecan meal (make your own by finely grinding pecans in a food processor)
  • 4 large dates
  • 1 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • 2 Tablespoons water
  • pinch salt

Blend dates in a strong blender or food processor until smooth. Add the rest of the ingredients and combine until well-mixed. Lightly grease a 9-inch pie pan and press the mixture evenly to the bottom and sides. Bake at 375* for 10-15 minutes or until browned.

Pumpkin Filling:

  • 1 can (15 oz.) pumpkin
  • 1 tsp cinnamon, 1/2 tsp ground ginger, 1/4 tsp cloves, 1/4 tsp nutmeg (or 2 teaspoons pumpkin pie spice)
  • 2 eggs
  • 1 12 oz. can full fat coconut milk (too lessen the calories, substitute up to 3/4 of the coconut milk with almond milk)
  • Sweeteners*

Combine the pumpkin, eggs, milk, sweetener (if using) and spices and beat until combined and smooth. Pour mix into crust and bake, uncovered, at 400* for 10 minutes. Then cover with foil and bake at 350* for 40 minutes, or until a toothpick comes out clean.

*Sweetener ideas: When I make this for myself, I leave sweeteners out. When baking for others, I suggest adding a sweetener. The following are some options. 1. Blend five dates (or more depending on your sweet tooth) with the milk until completely smooth. Then use the milk as specified above. 2. Use 1/2 teaspoon white stevia powder or liquid stevia drops.

Serve with Cinnamon Whipped Cream as a truly decadent Thanksgiving dessert.

 

Health Benefits:

  • 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.
  • 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.

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

What are you planning for Thanksgiving?

Are you cooking? What’s your meal plan? Spending time with family?