Spoonful of Sugar Free

Registered Dietitian

recipe

Day 6: Over the Hill

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Welcome to day six of the Sugar Free Challenge! I hope you are all doing well and having fun! Sometimes it can be hard to stick to the sugar-free diet over the weekend when there are many temptations from friends and family. Good job to everyone who did not give in! If you did give in, keep your head held high and keep trying. You can do it!

Here is today’s sample menu:

 

Breakfast: Pumpkin Spice Latte Granola with unsweetened almond milk

 

Lunch: Dairy-Free Supreme Nachos complete with black beans, salsa, black olives, cilantro, and homemade nacho cheez sauce.

Snack: High Protein Cookies

 

 

Dinner: Garrick-Stuffed Steak with a side of vegetables. Vegan Option: Brown Rice Stir-Fry

 

 

Dessert: Fluffy Banana Chocolate Chunk Cookies

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

How has your week of sugar-free been so far? Do you think you could do it for long term?

Day 5: Roasted Brussels Sprouts with Apples and Bacon

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Welcome to day five of the Sugar Free Challenge! I can’t believe we are already halfway through!

Here is today’s sample menu:

Breakfast: Eggs fried in a dab of coconut oil and a peach. Vegan Option: Baked Banana Oatmeal

 

Lunch: Roasted Brussels Sprouts with Apples and Bacon (recipe below).

Snack: Frozen banana, mint extract, cocoa powder, almond milk blended until smooth. I also popped a couple of mini-smacks in my mouth.

 

Dinner: Sugar-free BBQ with pulled chicken and sweet tater fries! Vegan Option: Try Kelsey’s use for my BBQ sauce! 

 

Roasted Brussels Sprouts with Apples and Bacon

~This recipe is from my Apple a Day Dinner menu. Not a fan of brussels sprouts? try the recipe anyway. Gluten-free, dairy-free, soy-free, grain-free, vegan, and, of course, sugar-free! 

Ingredients

  • 1 lb brussel sprouts, trimmed and halved
  • 1 large tart apple, skin on and chopped
  • 6 slices bacon, cooked  and crumbled with 3 Tablespoons of grease saved*
  • 1 Tablespoon balsamic vinegar
  • salt and pepper, to taste

Preheat oven to 375*. Toss the brussels, bacon, and apple with the leftover bacon grease and balsamic vinegar until evenly coated. Sprinkle with salt and pepper. Roast on a baking sheet in one layer for 20-25 minutes, turning halfway through, or sprouts are tender and brown.

*If you don’t feel comfortable using leftover bacon grease, substitute olive oil.

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

Can you believe the sugar-free challenge is already halfway through? Has it been easy or tough so far? Anything surprise you?

Are you a fan of brussels sprouts or not? Try this recipe and I may convert you to brussels sprouts obsession.

Antipasto Skewers

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Happy November Everyone!

Can you believe it? The months of 2011 are racing by. Pretty soon we’ll be lighting off fireworks for New Years!

These were one of the appetizers I served at my Apple a Day dinner party. They were a huge hit, and probably one of the best dishes of the evening.

Antipasto Skewer of Chicken Apple Sausage, Roasted Tomato, Artichoke Heart, and Olive

~These skewers are dairy-free, gluten-free, and sugar-free! 

Ingredients:

  • 12 oz. Chicken Apple Sausages (I used Applegate Farms because they use minimal ingredients, they were organic, and I already knew that I loved the taste)
  • 1 small carton cherry tomatoes
  • 1 14 oz. can artichoke hearts, drained
  • olives of choice (I used a mix of kalamata and manzanilla olives)
  • 1 teaspoon oil of choice, for pan
  • wooden skewers

First, slice the fully-cooked chicken sausages into 1 inch slices. Put 1 teaspoon oil on pan and heat to medium-high. Place each sausage piece on pan and brown each side, about 5 minutes. Next, add the cherry tomatoes to the pan and cook slightly until it has turned slightly brown in spots, about a minute.

Take your wooden skewers and skewer the olive, artichoke heart, tomato, and then the sausage. Look at the picture below for help. Arrange on baking dish and cover with foil. Heat sausages in 350* oven for about 5-10 minutes or until warm.

You can also prepare these the day before and simply heat them in the oven before serving.

It makes a beautiful appetizer, and it is quite simple to make. You could even have your kids, young cousins, etc help with the skewering.

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

Did you have a happy halloween? What did you do?

I hope you didn’t eat too much candy! If you did, consider signing up for the sugar-free challenge to give your body a sugar-detox.

Exciting News: Crunchmaster donated their Sea Salt 7 Ancient Grains and Multi-Seed Crackers to the challenge. Each participant is entered to win this prize or the Artisana nutbutters. There will now be two prizes with two different winners! Sign up HERE. 

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. 

Cookies…for Breakfast!

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Has anyone ever had cookie crisp cereal?

My parents didn’t buy me sugared cereals when I was young, so I think I only tried it once. It probably wasn’t even that great since I don’t remember it.

Full of white flour, sugar, and artificial flavors, Cookie Crisp Cereal would not be considered “A Healthy part of a Balanced Breakfast.”

But….what if I were to create a cookie that can be considered a balanced breakfast?

Full of Protein, No added Sugars, No flour, No Gluten, No Dairy, No artificial flavors, No Preservatives. Just whole delicious cookies in breakfast form.

Simply make the High Protein cookies, recipe found HERE.

Follow the directions, but instead of dropping the dough on a cookie sheet by tablespoons full, use 1/4 teaspoon to scoop out the dough. Keep a bowl of warm water handy to rinse of the measuring spoon between scoops. This will make it easier to scoop.

The cooking directions are up to you, though. Personally, I like soft cookies, so I baked them for 15 minutes at 375*. If you want a crisper cookie, you may bake at 400* for a bit longer.

Awww! A teeny tiny cookie!

I ate mine in a bowl with unsweetened almond milk. Coconut milk also tastes delicious with its rich, creamy flavor.

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

Did your parents ever buy you “sugar” cereals for breakfast as a kid?

My parents never bought them for me, but, of course, my siblings and I begged them to buy them! Now, I can’t even imagine eating cereals full of sugar any time of day. Especially not for breakfast!