Spoonful of Sugar Free

Registered Dietitian

pumpkin

Grain-Free Pumpkin Pie Bars with Creamy Frosting

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Happy December 1st!

I’m very excited for this Christmas season. My house has already been decorated with cinnamon-scented candles, stuffed snowmen, pictures of Santa, and, of course, the Christmas tree. Now I’m ready to start on the Advent Calendar!

For me, the flavors of pumpkin and cinnamon are not limited to Thanksgiving. I love them all year round. Especially during the Christmas season.

Already tired of Pumpkin and Pumpkin Pie?

Go buy a can of pumpkin anyway. Make this recipe. You will love it.

You can thank me later. After you’ve devoured this:

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Grain-Free Pumpkin Pie Bars with Creamy Frosting

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Yield: 8 large bars

Serving Size: 1 bar

Calories per serving: 67 calories per bar (count does not include frosti

Grain-Free Pumpkin Pie Bars with Creamy Frosting

~This recipe was inspired by my Grain-Free Pumpkin Spice Bread, Healthy Pumpkin Pie, and Cinnamon Whipped Cream. Grain-Free, Dairy-Free, Soy-Free, Gluten-Free, and Sugar-Free.

Ingredients

  • Pumpkin Bar Ingredients:
  • 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)
  • 1/4 teaspoon vanilla
  • 2 eggs
  • 1/2 cup coconut flour
  • 1 teaspoon baking powder
  • 1/4 cup nondairy milk (like almond milk) or water
  • Sweeteners*
  • Coconut Cream Frosting Ingredients:
  • 1 can full-fat coconut milk
  • 1/4 teaspoon vanilla

Instructions

  1. Pumpkin Bar Directions:
  2. Preheat oven to 350*.
  3. Mix the dry ingredients together and then the wet.
  4. Mix the dry and wet together and spread mix in a greased 8? square baking dish.
  5. Bake for 45 minutes, or until the edges are browned and a toothpick comes out clean.
  6. Let cool completely before frosting.
  7. Coconut Cream Frosting Directions:
  8. Place your can of coconut milk in the fridge and leave overnight. Open the milk the next morning, and do not shake. The top of the can should be thick, scoop this out. About halfway through you should reach a point where the cream turns to water. Do not scoop out the water.
  9. Whip the vanilla into the cream until well-combined and fluffy.
  10. Spread on bars, cut into squares, and enjoy!
  11. (Make sure to keep the bars refrigerated because the coconut cream will melt in hot temperatures)

Notes

*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.

https://www.spoonfulofsugarfree.com/2011/12/01/grain-free-pumpkin-bars-with-creamy-frosting/


The bar itself is very tasty, but the cream on top really makes it fantastic. It’s like pumpkin pie in a portable form! Easier to make than pumpkin pie, too, because you don’t have to make a crust. It’s creamy and dense, sweet and spicy, and very flavorful. It makes a great breakfast bar or snack, and a great gift for the holidays. Make up a batch of these to give to co-workers, neighbors, or friends.

Health Benefits:

  • 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.
  • Coconut: 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!
  • 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.

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

Are you as excited for the holidays as I am?

What are your thoughts on baked-goods as gifts?

Personally, they are my go-to gift. There’s nothing like baking a batch of cookies or Pumpkin Spice Latte Granola, and then decorating it with a bow to give to friends.

Thanksgiving Recipe Ideas

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Thanksgiving Countdown: 1 day left

Are you ready? Do you know what you will be serving? Here are some ideas to help you out.

Guests are in town, and they all need breakfast! You can whip up a batch of Baked Banana Oats, Grain-Free Pumpkin Pancakes, or some Pumpkin Spice Latte Granola. All are quick and easy to whip up, and can be served with some fruit and coffee.

Now let’s get down to the nitty gritty: the real Thanksgiving Meal.

First you’ll need to give your guests something to drink. How about a Apple Cider Spritzer? Simply mix equal parts apple cider with sparkling water.

For Appetizers you can serve

Apple Crisps with Peanut Butter Hummus
Antipasto Sausage Skewers

For the main dish, I am having a spiral ham this year. Personally, I like ham better than turkey. What do you prefer?

For sides, mashed potatoes (made with almond milk), sweet potatoes, applesauce, and brussels sprouts are in order. Try some of these recipes:

Roasted Sweet Potatoes with Apples and Pecans
Roasted Sweet Potatoes with Rosemary Wild Rice
Roasted Brussels Sprouts with Apples and Bacon
Crockpot Cinnamon Applesauce

Dessert will, of course, be Pumpkin Pie with Whipped Cinnamon Cream.

 Not a fan of pumpkin pie? Well, you’re crazy.

Just kidding! How about Apple Pie, Sweet Potato Spice Cookies, or even a Fig and Plum Crisp?


I might have a post up on Thanksgiving, or I might not. If not, here is a Happy Thanksgiving wish from me:

Have a fantastic holiday! Fill yourself up with good food, cheerful conversation, and love from family and friends. Have a wonderful Thanksgiving! 

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

What is your favorite Thanksgiving dish? Please share your recipes!

Mine is, hands down, the pumpkin pie. Always has been. However, that spiral ham and the Roasted Sweet potatoes sure do give the dessert a run for its money!

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!

 

 

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.

–

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. 

Grain-Free Pumpkin Pancakes

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The mystery pancakes were Pumpkin Pancakes! So Val and the Flourishing Foodie were right!

I know Pumpkin is not a summer flavor, but it is full of vitamin A, fiber, and it is delicious! I saw a huge can of it at the store, so I had to buy it.

Grain-Free Pumpkin Pancakes 

~The almond extract really makes these pancakes. It is at almost every grocery store, and I highly suggest buying a bottle. Grain-free, gluten-free, dairy-free, and, of course, sugar-free! 

Ingredients

  • 1 cup pumpkin
  • 1 egg
  • 1/4 teaspoon almond extract, 1/4 teaspoon vanilla, 1/2 teaspoon cinnamon
  • 1 Tablespoon garbanzo bean flour (or flour of choice. I have also tried millet and coconut flour. Both work fine.)
  • 1/2 teaspoon baking powder
Mix all ingredients together until smooth. Heat skillet to medium heat and grease with oil of choice (I used coconut oil). Drop batter by spoonfuls on skillet.
Flip after about a minute or until the pancakes hold together and are slightly browned. Take of skillet and serve with toppings like shaved coconut or chopped almonds.
Serves one. Each serving makes about 15 small pancakes. Feel free to double or triple recipe as needed.
Leftovers make great snacks for later!
I topped mine with Homemade Coconut Butter. The coconut really compliments the pumpkin well.
Health 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.

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

Favorite Pancake Flavor?

Blueberry, chocolate, banana, cinnamon, pumpkin?

On-the-Go Bitter Chocolate Cakes

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Warning: The following is for hard-core chocolate lovers.

My Grain-Free Bitter Chocolate for One was a hit. Who knew that so many people enjoyed bitter chocolate?

The only problem is, how can I make and eat a cake when I am in hurry or need a snack traveling?

Solution: make mini cakes (aka cookies) ahead of time!

Grain-Free Bitter Chocolate Cookies

~These pillowy clouds of chocolate are grain-free, gluten-free, dairy-free, nut-free, oil-free, and, of course, sugar-free! 

Serves 1, but feel free to double, triple or quadruple the recipe as needed.

Ingredients

  • 1 egg
  • 1/4 cup cocoa powder
  • 2 Tablespoons of squash puree, like pumpkin, sweet potato, or butternut squash
  • splash of vanilla extract
  • 1/8 teaspoon baking powder
  • water
  • Optional: unsweetened chocolate chunks, nuts, coconut, mint extract, fruit pieces
Preheat oven to 375*. Mix all of the above ingredients together. Then add a splash of water until it reaches the consistency of a thick pudding. Place batter on cookie sheet by tablespoons full. Top with optional ingredients, if using.
Bake for about 15-20 minutes or until the cookie’s bottoms are nice and brown.
Makes a lot of cookies for only 120 calories. You also get the added health benefits of the antioxidant-loaded chocolate and the vitamin-loaded squash!

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

Do you ever get intense chocolate cravings?

I find that I always crave straight-up unsweetened chocolate when I am out of town. These cookies would be a great thing to pack for trips!