Spoonful of Sugar Free

Registered Dietitian

sugar-free

Patriotic Pancake Sunday

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Sunday means Pancake day! Since tomorrow is Independence Day, that means it is Patriotic Pancake Sunday!

One Size Fits all Pancakes topped with Peanut Butter Frosting. Blueberries and strawberries complete the Red, White, and Blue look.

Peanut Butter and Jelly is an original American flavor, anyway.

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

Did you celebrate Pancake Sunday today?

Sugar-Free Independence Day Treats

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Looking for something to make for the Fourth of July? Here are some ideas to help you along:

Red, White, and Blue Fruit Salad

Raw Cheesecake

Homemade Barbeque Sauce (to top all of your burgers, pulled pork, brisket, or vegetarian BBQ?)

Berries and Coconut Cream

Pick-a-Fruit Crisp (or make an Individual version)

Healthified Chicken Salad-not exactly red, white, and blue, but Fourth of July=picnics, right?

Really, anything with strawberries and blueberries can be made into a Fourth of July meal! I have plans to mix around and adapt THIS recipe for the Fourth this year 😛

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

What are your plans for the Fourth of July? To my international readers-do you have any fun plans for the weekend?

We are having a party at my house! Food, swimming, games, ping pong, and, of course, Fireworks!

High Protein Sweet Potato Spice Cookies

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Another High Protein Cookie recipe?

Oh yes!

While eating my usual snack of Sweet Potato with Almond Butter and Cinnamon, I thought, “Why can’t I make this snack more portable?” Thus the cookie was born!

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High Protein Sweet Potato Spice Cookies

High Protein Sweet Potato Spice Cookies

~These cookies are high in protein because of the beans. Feel free to substitute garbanzo beans for the white beans if you wish. Grain-free, gluten-free, vegan, dairy-free, and, of course, sugar-free!

Ingredients

  • 1 medium baked sweet potato-skin removed
  • 1 1/2 cups cooked white beans, well-rinsed
  • 1/2 cup milk substitute (I used almond milk)
  • 1/4 cup ground flax
  • 1 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • 1/4 cup pecans, chopped

Instructions

  1. Preheat oven to 400*.
  2. Make sure the beans are well-rinsed. Puree in a strong blender or food processor until smooth. Mash sweet potato and mix with beans.
  3. Add milk, cinnamon, baking powder, flax, and vanilla and mix until smooth.
  4. Spoon by tablespoonfuls on a un-greased baking sheet. Top each cookie with chopped pecans. Bake for 15-20 minutes or until golden brown.
  5. Cool for 5 minutes before serving.
https://www.spoonfulofsugarfree.com/2011/07/01/high-protein-sweet-potato-spice-cookies/

Health Benefits
  • Sweet Potatoes: Click HERE for a post I wrote about the benefits of Sweet Potatoes.
  • White Beans: 
  • Flax: Full of healthy Omega-3′s to help your heart stay strong. It is also a great source of both soluble and insoluble fiber to keep your gut healthy and help you stay full. Flax also contains lignans which have both plant estrogen and antioxidant qualities. These lignans help protect against cancer by blocking enzymes that are involved in hormone metabolism and interfering with the growth and spread of tumor cells.
  • 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.

I think they would also taste fabulous with some ginger mixed in. Sweet potato gingersnaps!

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

Do you ever cook things in bulk to save over time?

I cook huge batches of sweet potatoes so that  can eat them for snacks during the week. I think they taste better cold with almond butter and cinnamon!

High Protein Ice Cream Sandwiches

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High Protein Cookie Sandwiches are delectable, but who can resist an ice cream sandwich? Especially in the hot, summer weather when the ice cream truck comes rollin’ around. Instead of buying those sugar-loaded, artificially-flavored, hydrogenated oil-filled, processed sandwiches, make your own High-Protein, Sugar-Free sandwich!

High Protein Cookies

First take two High Protein Cookies.

Make some Magic Banana Ice Cream.

And Sandwich them together! Wrap them in Plastic wrap and store in the freezer for later.

Take a BIG bite and enjoy.

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

Did you have ice cream trucks drive around in your area?

When I was growing up, they were illegal in my area. I hear the ice cream drive around every afternoon where I live now, though!

Chocolate Covered…

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Strawberries…

Almonds…

Dried Apricots…

Pecan Turtles…

First, melt some unsweetened chocolate on LOW heat…

Dip your fruit or nuts and freeze for 10 minutes on parchment paper…

Serve and Enjoy!

The unsweetened chocolate compliments the fresh, sweet fruit beautifully. Besides, it is good for you!

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

What is your favorite thing dipped/covered in chocolate? Try it in unsweetened chocolate!

Personally, I love anything dipped in chocolate, but the chocolate-covered almonds have been my favorite lately.

Pecan Sticky Buns

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No one guessed what yesterday’s food was!

There were a lot of close guesses, though. Monkey bread, bread pudding, french toast, and muffins were all guessed. Many people guessed there were walnuts in it, too, but nope! Pecans! 

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Grain-Free Pecan Sticky Buns

Yield: 10 buns

Grain-Free Pecan Sticky Buns

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

Ingredients

  • "Dough" Ingredients:
  • 1/2 cup almond butter
  • 1/2 cup squash puree (you can't really taste the squash in the buns, but it keeps them moist. Pumpkin, butternut, or sweet potato will all work fine.)
  • 2 eggs
  • 1/4 cup chia gel (mix 1/4 cup water with 1 Tablespoon chia and let sit for 15 minutes.)
  • 3 Tablespoons ground flax
  • 1/4 tsp salt
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1 teaspoon baking powder
  • Topping Ingredients:
  • 5 dates, chopped (or substitute other dried fruit of choice)
  • 1/2 cup pecans, chopped

Instructions

  1. Preheat oven to 400*.
  2. Mix together all the dough ingredients. Pour into a greased muffin pan 3/4 full. Evenly spread the topping onto each bun.
  3. Bake for 15-20 minutes or until a toothpick comes out clean. Let cool for 5 minutes and enjoy!
https://www.spoonfulofsugarfree.com/2011/06/24/pecan-sticky-buns/

Health Benefits
  • Almond Butter: 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.
  • 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.
  • Flax: Full of healthy Omega-3′s to help your heart stay strong. It is also a great source of both soluble and insoluble fiber to keep your gut healthy and help you stay full. Flax also contains lignans which have both plant estrogen and antioxidant qualities. These lignans help protect against cancer by blocking enzymes that are involved in hormone metabolism and interfering with the growth and spread of tumor cells.
  • 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 is your favorite type of nut? Pecans, walnuts, almonds, pistachios??

I am really digging the pecans right now. One of the reasons I created this recipe!