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®) (7 page)
Authors: Annie Forsyth,Holly Forsyth
- Preheat oven to 250°F. Line a large jellyroll pan with parchment paper.
- In a large bowl, mix together oats, almonds, walnuts, sunflower seeds, pumpkin seeds, coconut, flaxseed, salt, cinnamon, and ginger.
- In a small bowl, whisk together oil, maple syrup, molasses, and vanilla.
- Pour the oil mixture over the oat mixture and mix well.
- Spread the granola onto the jellyroll pan and bake for 2 hours, stirring every 30 minutes.
- Remove from oven and cool. Add raisins and store in the refrigerator in an airtight container.
PER SERVING
(
1
⁄
2
cup) Calories: 304
|
Fat: 18g
|
Protein: 7g
|
Sodium: 80mg
|
Fiber: 5g
|
Carbohydrates: 32g
|
Sugar: 12g
Begin the morning with a boost of energy from this protein-packed breakfast. This recipe makes a thick pudding with warm pumpkin pie flavors and velvety coconut cream. Sprinkle the top with chocolate shavings if you like.
|
SERVES 3
1
⁄
2
cup chia seeds
1
⁄
4
cup unsweetened almond milk
1
⁄
4
cup xylitol
2 cups pumpkin purée
1 teaspoon cinnamon
2 teaspoons vanilla extract, divided
2 teaspoons pumpkin pie spice
1
⁄
8
teaspoon sea salt
1 (13.5-ounce) can full-fat coconut milk, chilled
3 tablespoons agave inulin
3 drops liquid stevia
- In a bowl with a lid, combine chia seeds, almond milk, and xylitol. Mix together and cover. Refrigerate overnight.
- In the morning, add pumpkin, cinnamon, 1 teaspoon vanilla, pumpkin pie spice, and salt to chia seeds. Mix well.
- In a separate bowl, whip cold coconut milk using hand beaters. Add agave, stevia, and remaining vanilla.
- In a parfait dish or tall glass, layer chia pudding and coconut cream alternating until you reach the top.
PER SERVING
Calories: 440
|
Fat: 34g
|
Protein: 8g
|
Sodium: 130mg
|
Fiber: 12g
|
Carbohydrates: 39g
|
Sugar: 3g
Chia seeds are a great source of protein and fiber. They contain antioxidants and healthy omega 3 fatty acids. Adding chia seeds to breakfast in the morning can help maintain consistent energy levels throughout the day. They can be added to absolutely anything because they do not have a distinctive taste.
Enjoy the delicate floral flavors of a traditional chai tea in this sweet breakfast pudding. Enjoy cold from the fridge or gently warmed over the stove.
|
SERVES 2
1
⁄
2
cup chia seeds
1 teaspoon allspice
1
⁄
8
teaspoon cardamom
1 teaspoon cinnamon
1
⁄
4
teaspoon cloves
1 tablespoon honey
1
1
⁄
4
cups unsweetened almond milk
2 teaspoons vanilla extract
1
⁄
8
teaspoon sea salt
1
⁄
2
cup
Dairy-Free Whipped Cream
(see recipe in Chapter 12)
In a large container with a cover, mix chia seeds, allspice, cardamom, cinnamon, cloves, honey, almond milk, vanilla, and salt. Cover and refrigerate overnight. Serve with Dairy-Free Whipped Cream.
PER SERVING
Calories: 493
|
Fat: 36g
|
Protein: 13g
|
Sodium: 257mg
|
Fiber: 9g
|
Carbohydrates: 32g
|
Sugar: 16g
Breads
Almond Orange Poppy Seed Bread
Easy Chocolate Chip Banana Bread
Mini Skinny Lemon Poppy Seed Muffins
The lovely orange and almond flavors of this dessert bread complement each other beautifully. The sweet glaze moistens the cake while also adding sweet citrus flavor.
|
SERVES 8
1
1
⁄
3
cups white whole-wheat flour
1 teaspoon sea salt
3
⁄
4
teaspoon baking powder
1
1
⁄
2
tablespoons poppy seeds
3
⁄
4
cup butter, melted
1
1
⁄
2
teaspoons vanilla extract, divided
2 teaspoons almond extract, divided
2 large eggs
1 cup powdered honey
1
⁄
3
cup sour cream
1
⁄
3
cup water
2 teaspoons orange zest
3 tablespoons orange juice
1
⁄
4
cup xylitol
- Preheat the oven to 350°F. Spray a 9" × 5" loaf pan with cooking spray.
- In a large mixing bowl, combine flour, salt, baking powder, poppy seeds, butter, 1 teaspoon vanilla, 1 teaspoon almond extract, and eggs. Stir in powdered honey, sour cream, water, and zest. Mix until just combined. Pour into prepared pan.
- Bake for 35 minutes or until the top starts to turn golden brown.
- While the bread bakes, whisk together the finishing glaze. Mix the orange juice, the remaining vanilla and almond extracts, and the xylitol. Pour this glaze over the top of the loaf when it comes out of the oven.
- Allow bread to cool before slicing.
PER SERVING
Calories: 563
|
Fat: 24g
|
Protein: 11g
|
Sodium: 374.6mg
|
Fiber: 8g
|
Carbohydrates: 84g
|
Sugar: 36.6g
These lovely, moist, golden yellow muffins with pretty deep blue flecks are easy, healthy, and delicious! Slather with butter and honey for a satisfying treat.
|
SERVES 18
2 cups white whole-wheat flour
1 teaspoon baking powder
3
⁄
4
teaspoon sea salt
1 tablespoon poppy seeds
1 cup honey
1
⁄
2
cup grapeseed oil
2 large eggs
1
⁄
2
teaspoon vanilla extract
2 teaspoons almond extract
- Heat oven to 350°F. Place 18 muffin liners in two muffin pans and spray liners with cooking spray.
- Combine all ingredients in a medium mixing bowl and mix until just combined.
- Spoon batter into the muffin liners, filling about
3
⁄
4
of the way full. - Bake for 20 minutes or until a toothpick poked into the center of a muffin comes out clean.
PER SERVING
Calories: 167
|
Fat: 7g
|
Protein: 2.7g
|
Sodium: 134.7mg
|
Fiber: 1.8g
|
Carbohydrates: 25.5g
|
Sugar: 15.6g
In addition to adding flavor and crunch to baked goods, poppy seeds are a great source of essential minerals, are rich in omega-3 fatty acids, and can help with inflammation and pain in the body.
Sweet muffins with delicious bursts of tart blueberry are great out of the oven or packed for a picnic the next day. The sweet streusel makes these muffins extra special and extra sweet!
|
SERVES 12
1
⁄
3
cup plain low-fat yogurt
1
⁄
2
cup plus 2 tablespoons maple sugar, divided
1 large egg
1
⁄
2
teaspoon vanilla extract
1
⁄
3
cup unsweetened almond milk
1
⁄
4
teaspoon lemon zest
1 teaspoon baking powder
1
⁄
2
teaspoon sea salt
1 cup plus 1 tablespoon white spelt flour, divided
1
⁄
2
cup fresh blueberries
1
⁄
4
teaspoon cinnamon
2 tablespoons unsalted butter, diced
- Preheat oven to 375°F and place 12 muffin liners in a muffin pan.
- In a medium bowl, mix together yogurt,
1
⁄
2
cup maple sugar, egg, vanilla, almond milk, and lemon zest. When combined, mix in the baking powder, salt, and 1 cup flour. - Gently fold in the blueberries.
- In a separate bowl, create the crumb topping by mixing 2 tablespoons maple sugar, 1 tablespoon flour, cinnamon, and diced butter.
- Pour batter into prepared muffin tin and spoon the crumb topping over the top.
- Bake for 18 minutes or until tops become golden brown.
PER SERVING
Calories: 102
|
Fat: 2.7g
|
Protein: 2.3g
|
Sodium: 154.3mg
|
Fiber: 0.52g
|
Carbohydrates: 17.3g
|
Sugar: 7.82g
Spelt is a whole-grain food that is much easier for the body to digest than wheat. It is wonderfully high in fiber and minerals and has a slightly nutty taste. Spelt flour can be substituted for wheat in many recipes.
Bananas are sure to become a pantry staple after you make this deliciously healthy dessert bread. Coconut milk adds a rich flavor and keeps the bread moist.
|
SERVES 8
3 medium ripe bananas
1
⁄
3
cup full-fat coconut milk
1
⁄
2
cup honey
1 teaspoon vanilla extract
1
⁄
2
teaspoon sea salt
1 teaspoon baking soda
1
2
⁄
3
cups white spelt flour
1
⁄
2
cup sugar-free dark chocolate chips
- Preheat oven to 350°F and spray a 9" × 5" loaf pan with cooking spray.
- In a medium bowl, mash bananas with a fork. Add coconut milk, honey, vanilla, salt, and baking soda and mix well. Add flour and chocolate chips and mix until just combined.
- Pour batter into the loaf pan and bake for 40 minutes. Watch closely and cover the top with foil for the last 10 minutes of baking if the top looks brown.
PER SERVING
Calories: 411
|
Fat: 4.6g
|
Protein: 8g
|
Sodium: 313mg
|
Fiber: 3.9g
|
Carbohydrates: 85.2g
|
Sugar: 31g
Honey gives goodies a darker, more golden color than traditional refined sugar. It is helpful to cover cakes made with honey with foil halfway through their baking time to ensure the top does not brown too much. Check for doneness with a toothpick before removing the cake from the oven.
With a sweet cinnamon exterior and a soft chewy interior, these rolls are a bit messy to eat and a whole lot of fun to share.
|
SERVES 8
1
1
⁄
2
teaspoons active dry yeast
1
⁄
4
cup warm water heated to 110°F
1
⁄
3
cup plus 3 tablespoons powdered honey, divided
3
⁄
4
cup unsweetened almond milk
1
⁄
2
cup (8 tablespoons) butter, divided
1 large egg
1
⁄
2
teaspoon sea salt
2
3
⁄
4
cups white whole-wheat flour
2 tablespoons cinnamon
- Preheat oven to 400°F. Spray a 9" × 9" baking dish with cooking spray.
- Combine yeast and the warm water with 1 tablespoon of powdered honey and set aside.
- Scald the almond milk on the stove by heating it over medium heat just until bubbles begin popping up around the edges of the pan. Remove from heat. Add 3 tablespoons of butter to the scalded milk and stir until melted. Let cool.
- In a large mixing bowl, beat egg, 2 tablespoons powdered honey, and salt. Stir in milk mixture and yeast mixture. Mix until well combined. Add flour and knead the dough on a floured surface for 5 minutes.
- Return dough to the bowl and cover the top with a towel. Place bowl in a warm place for 30 minutes as the dough rises.
- Melt the remaining 5 tablespoons of butter and place into a small bowl. In another small bowl, combine
1
⁄
3
cup powdered honey with the cinnamon. - Pinch out 1
1
⁄
2
" balls of dough and form each one into a smooth topped ball. Dip each in butter and then into the honey mixture. Place in the prepared dish, touching each other, in rows. - Bake rolls for 20 minutes or until the tops are golden.