Spoonful of Sugar Free

Registered Dietitian

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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. 

Not Your Ordinary Steak

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Remember a few days ago when I showed you my latest cooking gadgets?

In the beginning of that post there was a large cooking collection given to me by a neighbor. I have had a blast looking through the pages of those books. Hundreds of recipes to try in all sorts of different cuisines. No, they aren’t all sugar-free, dairy-free, and gluten-free, and many are far from being called healthy; however, I’m having a lot of fun trying to recreate these recipes.

Looks like a regular steak, right?

This is my recreation of the “Garrick Steak.” This steak is supposedly a specialty from the famous Garrick Club in London. It requires a bit of prep work, but cooking the steak is relatively easy.

It is stuffed full of mushrooms, shallots, ham, and herbs. I suggest serving it with a large salad with a light dressing like a simple drizzle of olive oil and balsamic vinegar.

The Garrick Steak

~Adapted from the 1972 Grand Diplome Cooking Course Book. Dairy-free, gluten-free, nut-free, and sugar-free. 

Ingredients

  • 1-3 lb top round or flank steak, preferably grass-fed and organic
  • 1 cup chopped mushrooms
  • 1 shallot, chopped
  • 1/4 cup chopped ham
  • 1 Tablespoon chopped parsley
  • 1/2 teaspoon thyme
  • pinch salt and pepper
  • 1 tablespoon olive oil

First, prepare the mushroom stuffing by sautéing the mushrooms, shallot, ham in 1 teaspoon olive oil. Cover and cook for 5 minutes, or until soft. Stir in the herbs and seasoning.

Meanwhile, slit the steak from one side to the other to form a large pocket. Fill with the mushroom stuffing. Sew with trussing needles (if you don’t have one, you may simply pin it together with toothpicks), and lightly brush with olive oil.

Broil for 5-6 minutes each side for a rare steak, up to ten minutes each side for a well-done steak. Garnish with extra parsley and serve as 1/2 inch slices.

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

Rare, medium, or well done? -Medium-well for me, please!

To the vegans out there: do you miss steak? Is there a certain non-vegan food you miss sometimes?

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. 

 

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).

Fungus Experts Needed

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I received these three packages of organic mushrooms from my Organic Co-Op this week. The problem is, I have never heard of these mushrooms before. I don’t know what they taste like, and I don’t know how to cook them. Frankly, I am a bit intimidated by them.

I’ve got some…

Maitake (Hen of the Woods)

Bunapi (White Beech Mushroom)

Eryngii (King Oyster Mushrooms)

I’m in the mood for mushroom soup, but I don’t know if these mushrooms will taste good in the creamy soup. My second thought would be to simply stir fry them, but again, I have no idea what these babies can do.

Does anybody have any experience cooking these mushrooms? Any good recipes to try?