Spoonful of Sugar Free

Registered Dietitian

vegan

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 20: Liquid Diet

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Welcome to day twenty of the Sugar Free Challenge!

I’m still on a liquid diet and my cheeks are still huge, but at least the chills went away. I’m completely craving a hot Grilled Cheese and Ham sandwich right now, which is crazy because I never crave bread or cheese…Maybe watching the food network channel’s “Best Grilled Cheese Sandwich” show wasn’t the smartest choice since I cannot eat anything but liquids.

Here is today’s Liquified sample menu:

Breakfast: Liquid Chia Pudding. Kind of like the Tropical Chia Pudding Parfait pictured above, sans fruit and coconut. Simply mix some chia seeds with Almond-Coconut Milk and let sit for 15 minutes.

Lunch: Fresh Squeezed juice. I used 1 apple, 1 bell pepper, 1 lemon, and a few stalks celery. In case your curious, the picture above is the Spicy Tomato Soup Cure (along with a fresh-squeezed juice). I’m staying away from spicy foods so that it doesn’t aggravate my wounds; however, if you have a sore throat or cold, I would definitely give the recipe a shot!

(Pic Source)

Snack: Baby Food. Yes, I just said baby food, but hear me out! It is full of fruits and veggies in a soft form, it has a lot of vitamins and minerals, it’s organic and made from just fruit and veggies (no added dairy/sugar), and it comes in an easy to use pouch that I can save in the refrigerator if I don’t finish it. I simply squirt a bit on my tongue and swallow! The spinach mango pear (pictures above) has been my favorite so far.

Dinner: Butternut Squash Soup. I love it thick and creamy, but I had to water it down a bit so I could swallow it.

Dessert: Magic Banana Ice Cream (sans the cacao nibs in picture).

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:

Do you have any other ideas for my liquid diet? Have you ever been on one?

Also, do you ever eat “strange” foods like baby food? Laugh all you want, but they are actually pretty tasty!

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

Day 18: Butternut Squash Soup

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Welcome to day eighteen of the Sugar Free Challenge!

Thanks for all your words of advice for my wisdom teeth extraction! I pre-scheduled this post, so I am probably getting them extracted while you read this.

Here is today’s sample menu:

Breakfast: Mini Frittatas

Lunch: Spinach Salad with Balsamic Dressing, Hard Boiled Egg, and Socca.

Snack: Roasted Brussels Sprouts with Bacon and Apple

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).

Dinner: Butternut Squash Soup (the recipe I promised yesterday).

Print
Butternut Squash Soup

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

Yield: 4-6 servings

Calories per serving: 100

Butternut Squash Soup

~This butternut squash soup is super creamy without the cream. It is thick and full of flavor. If you enjoy curry, feel free to add a dash or two in while simmering. Dairy-free, vegan, gluten-free, paleo, soy-free, nut-free, and sugar-free.

Ingredients

  • 1 medium butternut squash
  • 1 medium yellow onion
  • 1 Tablespoon coconut oil
  • 3 cups broth (vegetable or chicken)
  • 1/2 cup full-fat coconut milk
  • 1 teaspoon salt, 1/2 teaspoon black pepper, 1/4 teaspoon nutmeg

Instructions

  1. Preheat oven to 400*.
  2. Slice the butternut squash in half lengthwise, remove seeds, and place on baking sheet, skin up. Bake for 30 minutes, or until the squash is very tender.
  3. In the meantime, chop the yellow onion and saute with oil until browned.
  4. Scoop the flesh of the butternut squash out of the skin and place in blender with onions, milk, broth, and spices. You may wish to split the soup into different batches before blending. Puree until smooth and pour into large saucepan.
  5. Simmer for a few minutes to warm, and serve. You may serve with a swirl of coconut milk and a sprinkle of nutmeg.
https://www.spoonfulofsugarfree.com/2012/01/18/day-18-butternut-squash-soup/

This recipe has become a favorite of mine. I’ve made it about three times already! It is super creamy without any cream, and it has just the right balance of spices to compliment the squash without overpowering it. I also love the thickness. You may wish to make several batches and freeze for future use! For instance, when you get your wisdom teeth extracted and are on a liquid diet for a while…

Health Benefits:

  • Butternut Squash: Contains many antioxidants, vitamins, and minerals, and is low in calories and high in fiber. Contains more vitamin A than pumpkin, which is essential for vision health and healthy skin.
  • 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!
  • Nutmeg: This spice has strong antibacterial properties, and it is effective in killing a number of cavity-causing bacteria in the mouth. Contains eugenol, a compound that may benefit the heart. Nutmeg can help to combat asthma and relax the muscles.

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

What is your favorite way to eat squash?

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

 

Day 17: Goodbye, Teeth

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Welcome to day seventeen of the Sugar Free Challenge!

Tomorrow I am having my wisdom teeth extracted-eek! I will not be “put to sleep,” nor will I have laughing gas. However, they will numb my mouth so I won’t be able to feel it. I am going to a dentist who is more holistic, so I will take a dose of magnesium and L Tryptophan to ease my anxiousness. Trust me, I will be anxious. Shots in the mouth scare me, and they hurt! I’m planning on bringing my ipod to listen to during the surgery so that I can get my mind of my teeth (and so I don’t hear any drilling or whatever they use…).

I’ll be on a liquid diet until my mouth heals, so plan on a extremely yummy soup recipe tomorrow! (see picture below)

Here is today’s sample menu:

Breakfast: Pumpkin Spice Latte Granola

 

Lunch: Butternut Squash Soup (recipe coming tomorrow!)

Snack: High Protein Sweet Potato Spice Cookies

Dinner: Veggie “Quesadilla.” Brown rice tortilla filled with sauteed veggies and black beans.

Dessert: Chocolate Covered Fruit and Nuts

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:

Have you had your wisdom teeth extracted? Any words of advice??

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

Day 15: Halfway There!

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Welcome to day fifteen of the Sugar Free Challenge!

We are now officially halfway through with the challenge! Wahhoooo! Great job everyone.

Here is today’s sample menu:

Breakfast: High Protein Cookie Crisp Cereal.

Lunch: Heart-Stopping Chicken Salad. Vegan Option: substitute chickpeas for meat.

Snack: an assortment of fresh fruit, veggies, and a bar of unsweetened chocolate (if you don’t like unsweetened chocolate, substitute a small handful of nuts).

Dinner: Hobos. Take a piece of ground beef and roll into a patty. Top with peppers, potatoes, onions, and carrots and wrap in foil. Bake at 375* for one hour. Tastes great drizzled with dijon mustard or Homemade BBQ Sauce. Vegan option: Two Cans and a Potato

Dessert: Slow Cooker Cinnamon Applesauce with Cinnamon

New Workout

The Exercise Challenge changes this week. 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).

This option is for those who do not exercise regularly and would like to jump start their new year with an easy exercise routine. Each round of exercises take just a few minutes to complete. It would also be wise to add a bit of cardio to your day like walking, jogging, bike riding, or jump roping. Right when you get up in the morning, during lunch breaks, or before bed would be an excellent time to complete this routine.

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

How has the challenge been going for you so far? We are halfway through, so how do you feel?

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

Day 11: Oatmeal Raisin Bizookies

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Welcome to day eleven of the Sugar Free Challenge!

Here is today’s sample menu:

 

Breakfast: Oatmeal Raisin Bizookies (Recipe below)

 

Lunch: Roasted Brussels Sprouts with Apples and Bacon

 

Snack: PBC Bars

 

Dinner: Plum Socca Tart with Rosemary served with a salad or grilled meat.

 

Dessert: Neapolitan Cheesecake “Surprise!”

Exercise Option: For those of you who chose to take part of the exercise challenge, your challenge today is to do 30 crunches, 15 squats, 10 pushups, 20 calf raises.

Now what in the world is a bizookie? It is a highly addictive, buttery (without butter) cross between an oatmeal raisin cookie and a breakfast biscuit. They taste divine with a morning cup of coffee, or a nighttime cup of warm (almond) milk.

Print
Oatmeal Raisin Bizookies

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Yield: 24 bizookies

Calories per serving: 45 per bizookie

Oatmeal Raisin Bizookies

~This cookie/biscuit is gluten-free (use gf oats), dairy-free, vegan, and sugar-free!

Ingredients

  • 1 1/4 cup oat flour (make your own by grinding oats in a blender or food processor until fine like flour)
  • 1/2 cup rolled oats
  • 1/4 cup applesauce
  • 3 Tablespoons coconut oil, solid
  • 1/2 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon cinnamon
  • 1/2 cup raisins, soaked (save 1/4 cup of the water for later)

Instructions

  1. Preheat oven to 350*.
  2. Combine the dry ingredients.
  3. Mix in the applesauce, water, and raisins.
  4. Chop/crumble the solid coconut oil into the mix leaving some small chunks, and stir.
  5. Roll the dough into small 1-inch balls and place on baking sheet.
  6. Bake for 10 minutes or until bottoms are browned and tops are golden.
  7. Let cool for 5 minutes before serving.
https://www.spoonfulofsugarfree.com/2012/01/11/day-11-oatmeal-raisin-bizookies/

 

I was surprised by how buttery and somewhat sweet these turned out. They crumble slightly like a biscuit, and are not overly sweet. At the same time, however, they easily curb my dessert cravings. Perfect for those days when you feel down in the dumps and need a grandma-inspired cookie/biscuit to cheer you up.

Tastes great with a smear of solidified coconut oil, too!

 

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.
  • 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!

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

Quick! Choose: Biscuits or cookies?