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®) (12 page)
Authors: Annie Forsyth,Holly Forsyth
PER SERVING
Calories: 284
|
Fat: 15g
|
Protein: 16g
|
Sodium: 1,133mg
|
Fiber: 2g
|
Carbohydrates: 22g
|
Sugar: 10g
Organic, grass-fed meats contain omega-3 fatty acids, essential for heart health and conjugated linoleic acid (CLA), which is a powerful antioxidant. Non-organic meats do not have these benefits, and are exposed to synthetic fertilizers, pesticides, and radiation. This exposure is detrimental to animals and humans.
This pork is perfect with all the traditional taco fixings, in a sandwich with melted cheese, or over a salad with homemade ranch dressing.
|
SERVES 12
2 pounds pork tenderloin
2 (12-ounce) cans Zevia Cola
1
⁄
4
cup coconut sugar
1
⁄
2
teaspoon garlic powder
1
⁄
2
teaspoon sea salt
1
⁄
4
cup water
1 (4.5-ounce) can sliced green chilies, drained
1 (15-ounce) bottle all-natural enchilada sauce
1
⁄
2
cup honey
- Combine pork, 1 can soda, and coconut sugar in a large covered container. Marinate in the refrigerator overnight.
- Remove pork from the marinade and place in a 4- to 6-quart slow cooker. Discard the marinade.
- In a medium mixing bowl, stir together remaining can of soda, garlic powder, salt, water, green chilies, enchilada sauce, and honey.
- Pour sauce over the pork in the slow cooker and bake for 7–8 hours on low.
- After pork has cooked, shred the meat with two forks and stir the sauce to cover the shredded pork pieces. Let stand uncovered for 10 minutes while the pork soaks up the sauce. Serve hot.
PER SERVING
Calories: 176
|
Fat: 2g
|
Protein: 16g
|
Sodium: 373mg
|
Fiber: 0g
|
Carbohydrates: 24g
|
Sugar: 22g
Slow cooking is a great way to achieve tender meats, thanks to the low temperature and long cook times. It is also an easy way to kill vitamins in vegetables. In recipes that call for vegetables, consider cooking them separately or adding them at the very end to retain as much of their nutritional value as possible.
In Chinese restaurants, this dish is typically sugar-laden. But you can easily make it at home and control the added sugar. Fresh and tangy, this chicken is delicious over brown rice and smothered with sauce.
|
SERVES 4
4 large (6-ounce) boneless, skinless chicken breasts
2 tablespoons soy sauce
3
⁄
4
cup water
1
⁄
4
cup apple cider vinegar
1
⁄
2
cup honey
1
⁄
3
cup plus 2 tablespoons cornstarch, divided
6 tablespoons lemon juice
1
⁄
2
teaspoon sea salt
1
⁄
4
cup grapeseed oil
- In a large bowl, marinate chicken in soy sauce for 10 minutes.
- Meanwhile, in a medium saucepan, add water, vinegar, honey, 2 tablespoons cornstarch, lemon juice, and salt. Cook, stirring, over medium heat until thickened, about 10 minutes.
- Remove chicken from marinade and cut into bite-size pieces. In a gallon-size plastic bag, add
1
⁄
3
cup cornstarch and chicken pieces and shake until chicken is well coated. - Heat oil over medium heat in a large skillet. Fry chicken pieces until crispy, about 12 minutes. Remove from oil and place on paper towels.
- Serve with lemon sauce over top.
PER SERVING
Calories: 509
|
Fat: 18g
|
Protein: 36g
|
Sodium: 949mg
|
Fiber: 0g
|
Carbohydrates: 50.5g
|
Sugar: 35.5g
A simple preparation yields divine results for this heart-healthy fish. Serve it with rice pilaf or over a bed of fresh leafy greens.
|
SERVES 4
1 tablespoon grapeseed oil
1
⁄
3
cup maple syrup
1 teaspoon apple cider vinegar
2 tablespoons soy sauce
1
⁄
4
teaspoon garlic
1
⁄
2
teaspoon sea salt
1
⁄
2
teaspoon ground black pepper
4 (6-ounce) salmon steaks
1
⁄
4
cup bread crumbs
- Preheat oven to 450°F. Spray a baking dish, just large enough to hold the 4 salmon steaks, with cooking spray.
- In a small bowl, whisk together oil, maple syrup, vinegar, soy sauce, garlic, salt, and pepper.
- Place the salmon steaks in the baking dish and pour sauce over the top. Flip the steaks over a few times so the sauce soaks into both sides of the fish.
- Sprinkle the bread crumbs over the fish, patting them to make them stick to the tops and sides of the fish.
- Bake for 15 minutes, checking after 10 minutes to see if the fish is cooking too fast. Fish is done when it flakes with a fork.
PER SERVING
Calories: 371
|
Fat: 14g
|
Protein: 35g
|
Sodium: 870mg
|
Fiber: 0g
|
Carbohydrates: 24g
|
Sugar: 16.5g
Game-night food has never been this fresh, nutritious, or satisfying! Use nondairy toppings such as almond cheese or sour cream to complete these nachos in a truly healthy fashion.
|
SERVES 6
2 chipotle-flavored black bean burgers (such as Gardein), cooked
1
⁄
2
cup cooked black beans
1
⁄
3
cup diced orange, yellow, or red bell pepper
1
⁄
4
cup finely chopped onion
1
⁄
2
teaspoon garlic powder
1
⁄
2
teaspoon lemon zest
1
⁄
2
teaspoon sea salt
1
⁄
2
teaspoon ground black pepper
4 cups tortilla chips
1 cup shredded Cheddar cheese
1 large tomato, diced
1 cup shredded mixed green lettuces
1 large avocado, peeled, pitted, and cut into cubes
- Preheat broiler. Line a large baking sheet with parchment paper and set aside.
- In a medium mixing bowl, mash the bean burgers with a fork. Add black beans, bell peppers, onions, garlic powder, lemon zest, salt, and pepper and stir to combine.
- Lay the chips on the parchment-lined baking tray. Spoon bean burger mixture over the top of the chips, followed by cheese.
- Broil for 2–3 minutes until the cheese has melted and chips become extra crispy. Watch closely so they don’t burn.
- Remove nachos from the oven and top with tomato, lettuce, and avocado. Serve immediately.
PER SERVING
Calories: 380
|
Fat: 21g
|
Protein: 11g
|
Sodium: 970mg
|
Fiber: 6g
|
Carbohydrates: 39g
|
Sugar: 2.5g
Lemon and garlic enhance these protein-rich dinner cakes. Serve them over a bed of lettuce with avocado, lemon juice, yogurt, and fresh dill.
|
YIELDS 8 CAKES
1 cup lentils, soaked for at least 12 hours
3 large eggs, beaten
2 tablespoons nutritional yeast
3 tablespoons chopped onion
3 cloves garlic, minced
1
⁄
2
teaspoon sea salt
1
⁄
4
cup chopped spinach or kale
1 teaspoon lemon zest
1
1
⁄
3
cups almond meal
2 tablespoons olive oil
- In a medium mixing bowl, mix together all the ingredients except the oil until well combined.
- Heat the olive oil in a large skillet over medium heat.
- Divide the lentil mix into 8 equal parts and roll each part into a ball before gently flattening it into a round disk, about
1
⁄
2
" thick. - Cook each lentil cake for 3–4 minutes on each side, or until golden. Serve hot.
PER SERVING
Calories: 445
|
Fat: 31g
|
Protein: 21g
|
Sodium: 338mg
|
Fiber: 13g
|
Carbohydrates: 27g
|
Sugar: 3g
Divide the lentil mixture into 4 portions instead of 8 to make delicious veggie burgers. Garnish burgers with lettuce, tomato, avocado, and your favorite tzatziki sauce.
Quinoa recipes are delicious warm for dinner or cold the next day for lunch. Excellent as a side dish, this quinoa is packed with enough protein and nutrients to serve as a fulfilling main dish as well. Serve it over a bed of lettuce and/or tortilla chips.
|
SERVES 4
3 tablespoons olive oil, divided
1 cup quinoa
1 garlic clove, minced
2 cups water
Juice and zest of 1 large lime
1
⁄
4
teaspoon cumin
1
⁄
2
teaspoon sea salt
1
⁄
2
teaspoon lemon pepper
1 (15-ounce) can black beans, drained and rinsed
1 large avocado, peeled, pitted, and cut into cubes
1 large Roma tomato, diced
1
⁄
4
cup cooked corn
1
⁄
4
cup chopped onion
1
⁄
4
cup chopped spinach
2 tablespoons chopped cilantro
- In a medium saucepan, combine 1 tablespoon olive oil, quinoa, garlic, and water. Stir, cover and simmer on medium heat for 15 minutes or until all the water is absorbed.
- In a small bowl, make the dressing by combining lime juice, zest, 2 tablespoons olive oil, cumin, salt, and lemon pepper.
- In a large bowl, combine cooked quinoa, beans, avocado, tomato, corn, onion, spinach, and cilantro.
- Toss with the dressing and serve warm.
PER SERVING
Calories: 439
|
Fat: 21g
|
Protein: 13g
|
Sodium: 619mg
|
Fiber: 13g
|
Carbohydrates: 53g
|
Sugar: 4g
This salad is bright and beautiful, displaying almost every color of the rainbow. It also is packed with healthy proteins.
|
SERVES 6
2 cups water
1 cup quinoa
1 teaspoon grated orange zest
1 cup grated cucumber
1
⁄
2
cup grated carrot
1
⁄
4
cup grated red onion
1
⁄
2
cup diced red bell pepper
2 large oranges, peeled and cut into pieces
1 tablespoon chopped fresh mint
3 tablespoons balsamic vinaigrette salad dressing
1
⁄
2
cup pomegranate juice
1 tablespoon honey
1 tablespoon Dijon mustard
1
⁄
2
teaspoon sea salt
1
⁄
4
teaspoon ground black pepper
1
⁄
4
cup small whole mint leaves
- Bring 2 cups of water to boil in a medium saucepan. Add the quinoa, reduce heat to low, and cover. Cook quinoa for 10–15 minutes. Water should be absorbed but quinoa should have a slight crunch still.
- Transfer quinoa to a colander and rinse with cold water to stop the cooking process. Transfer to a salad bowl. Add the zest, cucumber, carrot, onion, bell pepper, oranges, and mint to the quinoa.
- In a small bowl, mix balsamic vinaigrette, pomegranate juice, honey, Dijon mustard, salt, and black pepper.
- Pour dressing over the salad and garnish with mint leaves. Salad can be stored in the refrigerator for up to 3 days.
PER SERVING
Calories: 206
|
Fat: 6g
|
Protein: 5g
|
Sodium: 242mg
|
Fiber: 5g
|
Carbohydrates: 34g
|
Sugar: 12g
Quinoa has long been touted as a superfood by the health-conscious, and rightfully so. It is a complete protein on its own, is high in vitamins and minerals, and is a good source of fiber. It can easily be served as a substitute for rice, which is great because it cooks faster and is more nutritious!