The Everything Naturally Sugar-Free Cookbook: Includes Apple Cinnamon Waffles, Chicken Lettuce Wraps, Tomato and Goat Cheese Pastries, Peanut Butter Truffles, ... Eclairs...and Hundreds More! (Everything®) (3 page)
Authors: Annie Forsyth,Holly Forsyth
Honey should not be fed to children under one year of age due to the possible presence of botulism bacteria, which can cause serious food poisoning. Older babies and adults have more developed digestive systems and are not affected by the bacteria.
Processed honey, which is any honey that does not specifically say it’s raw, is void of most of the health benefits mentioned. Processing occurs to create a product that is clear and lighter in color than it’s natural state, which most consumers prefer. It also keeps it from crystallizing as quickly as raw honey does. Antibiotics, added sweeteners such as high-fructose corn syrup, and water are often present in processed honey.
All honey, whether raw or processed, begins to crystallize over time. Crystallization does not mean the honey has gone bad and does not harm the nutritional benefits of honey at all. To soften crystallized honey, simply place the jar of honey in warm water for a few minutes.
All honey is processed similarly to refined sugar in the body, so honey is not a low-glycemic food, ranking a 50 on the glycemic index scale. It should be used with care by those who suffer from diabetes.
Powdered honey is dehydrated honey. It can be called honey powder, granulated honey, or dried honey. There are many different brands of powdered honey available, and quality can vary greatly. Differences in products include whether or not the honey is organic, whether it is pure honey or contains fillers, and how finely it is powdered. Some products have thicker, bigger “grains” while others are extremely fine and look like a golden baking soda.
Honey powder is a great natural sweetener with some but not all of the health benefits of raw honey. It contains many vitamins and minerals and has a lower glycemic index than white sugar. Powdered honey has a subtle floral flavor and provides a great texture to baked goods, keeping the final product moist and tender.
Desserts made with honey powder can turn golden brown quickly when baking. Covering a dish halfway through cooking time is a good idea if the dessert has browned on top but hasn’t finished baking.
Pure maple syrup is produced by boiling the sap of the maple tree. It contains amino acids, magnesium, zinc, and other vitamins and minerals. It has become popular in the health food industry because it is a natural source of antioxidants, similar to broccoli and blueberries. Antioxidants have been proven to fight cancer cells and to decrease the effects of aging. Maple syrup is a natural source of energy and nutrition when eaten raw. It’s a healthy sweetener, but should be consumed sparingly for those with diabetes, as it ranks 54 on the glycemic index.
In Canada maple syrup cannot be labeled as such if it is not made 100 percent from maple tree sap. In the United States, however, it can be made
almost
entirely from maple tree sap to be labeled “maple.” So read labels carefully and purchase only maple syrup labeled 100 percent maple syrup.
Maple syrup comes in different grades, from extra light to dark. In the United States, there are two grades of maple syrup, Grade A and Grade B. Grade A typically has a milder flavor and pale color. Grade B has a very sharp maple flavor and is darker in appearance. Both grades of maple syrup work equally well for cooking and baking.
Like maple syrup, maple sugar also comes from the sap of the maple tree. The maple tree sap is boiled until no water remains, creating a solid maple sugar product. Solid maple sugar is sold as a bar or ground into a granulated powder and sold by the bag. Maple sugar is almost twice as sweet as refined sugar, and has a distinct maple flavor. Maple sugar holds up well in baked items and caramelizes well.
Different brands of maple sugar have different size maple sugar granules. If one brand is too coarse, you can process the sugar in a blender to create a finer powder.
There are a few different sources of molasses, but the two most common in the United States come from the sugar cane plant and the sorghum plant. Molasses is a great alternative to sugar because of its slightly sweet taste, its high mineral and vitamin content, and its accessibility. There are a few varieties of molasses that can come from the sugar cane plant, with blackstrap molasses ranking as the most nutritious option. Blackstrap molasses contains high levels of iron, calcium, potassium, copper, and magnesium, which are all important nutrients for the body. Sorghum molasses also has significant nutritional benefits and is a natural source of sweetness. Sorghum molasses (also commonly called sorghum syrup) is an unprocessed product that contains many important minerals and B vitamins. Whichever type of molasses is used, organic, unsulphured molasses is recommended. Blackstrap molasses ranks 55 on the glycemic index, with sorghum ranking at 50.
Stevia is a sweet herb native to South America and has been used for centuries. It’s almost 300 times sweeter than sugar and is most commonly used in a liquid or powder form. It makes a great sweetener for teas and drinks.
Stevia is a healthy food, but there are many products on the market today that contain stevia with additional unhealthy fillers such as chemicals, animal byproducts, and sugar. Stevia is a plant that is so sweet that it is impossible to make a product in which stevia replaces sugar cup-for-cup. For instance, one would never use one cup of stevia to replace one cup of sugar in a recipe because pure stevia is too concentrated. If a stevia product claims it is equal to sugar in use, it contains unhealthy fillers to create the extra bulk. Look for plain stevia, either in liquid or powder form, with just one or two ingredients listed on the label.
Stevia is one of the few sweeteners acceptable for the candida diet. Those suffering from any kind of yeast or fungal infection can enjoy stevia while undergoing treatment. A major benefit of stevia is that it is a zero-calorie, zero-carb sweetener. It has little effect on glucose levels and is completely safe for those with diabetes.
Xylitol is a natural sugar alcohol found in the fiber of plants and fruit. It is commonly extracted from certain types of tree bark, cornhusks, and mushrooms. It is a sugar substitute with almost a third of the calorie content of sugar. Xylitol has a flavor and consistency similar to sugar and therefore is ideal for a variety of recipes. However, it does not caramelize like sugar when baked, so this sweetener works especially well in ice creams, drinks, or frostings.
People are often familiar with xylitol because of its association with sugar-free gum and candy. Although other unhealthy ingredients are sometimes associated with sugar-free products like those, xylitol is a whole food, is nontoxic, and is very safe for consumption. It is important to note that because xylitol is a sugar alcohol, high consumption can upset the stomach or cause bloating. Introduce this sweetener into your diet slowly and monitor your body’s reaction to it closely so it is not eaten in excess.
Xylitol, like stevia, is acceptable for the candida diet. Not only is it acceptable, but it is the only sweetener that actually fights candida and helps kill yeast growth and infections. Xylitol doesn’t raise blood sugar levels and can even promote dental health. Xylitol has been proven to help fight plaque and rebuild tooth enamel. Xylitol is unsafe for pets, and pregnant women should only use xylitol after consulting with their doctor.
Breakfast
Almond Flour Chocolate Chip Pancakes
Baked Tomato, Basil, and Feta Frittata
Easy Mini German Apple Pancakes
“Buttermilk” Chocolate Chip Pancakes
Whole-Wheat Peanut Butter Banana Blintzes
Pumpkin Chocolate Chip Waffles
Raspberry Lemon Poppy Seed Pancakes
Packed with protein and just enough sweetness, these pancakes will sustain you far better than the traditional version.
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SERVES 2
2 large eggs, lightly beaten
2
⁄
3
cup unsweetened almond milk
1
1
⁄
2
teaspoons vanilla extract
1 tablespoon maple syrup
1
⁄
4
teaspoon sea salt
1 teaspoon baking powder
1
1
⁄
3
cups almond meal
1
⁄
3
cup rice flour
1
⁄
4
cup sugar-free chocolate chips