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®) (14 page)
Authors: Annie Forsyth,Holly Forsyth
As is typical of sauces and dressings, the flavors of this sauce are even more delicious the next day. Refrigerate to use within a week, or freeze for up to 3 months.
Creamier than a typical pesto sauce, this spread is rich in flavor and can be used as a dip, as a hamburger condiment, or even mixed into an egg salad sandwich.
|
MAKES
1
⁄
2
CUP
1 large avocado, pitted and peeled
1 tablespoon lemon juice
1
⁄
2
cup finely chopped fresh basil
1
⁄
2
teaspoon minced garlic
1
⁄
2
teaspoon sea salt
1
⁄
4
teaspoon ground black pepper
In a small bowl, mash the avocado with a fork. Add remaining ingredients and serve.
PER SERVING
(2 tablespoons) Calories: 82
|
Fat: 7g
|
Protein: 1g
|
Sodium: 299 mg
|
Fiber: 3.5g
|
Carbohydrates: 5g
|
Sugar: .5g
Add an extra 1 tablespoon lemon juice and
1
⁄
4
cup oil for a delicious pasta sauce that is heavenly served with fresh chopped tomatoes on any of your favorite pasta. Corn or quinoa pastas are great gluten-free choices.
Avocado serves as the base of this pudding, creating a thick, smooth texture without any avocado aftertaste. Serve this quick raw treat with whipped cream, berries, or sugar-free chocolate chips if desired.
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SERVES 2
1 large avocado, peeled and pitted
1
⁄
2
cup cocoa powder
1
⁄
4
cup unsweetened almond milk
1
⁄
3
cup maple syrup
1
1
⁄
2
teaspoons vanilla extract
1
⁄
8
teaspoon sea salt
- In a blender, combine avocado, cocoa, and almond milk and pulse until smooth.
- Add maple syrup, vanilla, and salt and pulse until creamy.
PER SERVING
Calories: 358
|
Fat: 18g
|
Protein: 7g
|
Sodium: 190mg
|
Fiber: 14g
|
Carbohydrates: 59g
|
Sugar: 35g
Here’s a truly decadent dessert that is fit for any five-star dining establishment. Treat guests to this pudding served in a dainty dish with a wafer cookie alongside.
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SERVES 3
1 large avocado, peeled and pitted
1
⁄
3
cup creamy peanut butter
1
⁄
3
cup maple syrup
1
⁄
2
cup cocoa powder
1
⁄
4
cup unsweetened almond milk
1 teaspoon vanilla extract
1
⁄
8
teaspoon sea salt
- In a blender, combine avocado, peanut butter, maple syrup, and cocoa and mix well.
- Add almond milk, vanilla, and salt and pulse to combine.
- Refrigerate for 30 minutes before serving. Store leftovers in the refrigerator.
PER SERVING
Calories: 417
|
Fat: 26g
|
Protein: 12g
|
Sodium: 251mg
|
Fiber: 11g
|
Carbohydrates: 45g
|
Sugar: 26g
The intensity of the chocolate flavor in this recipe can be adjusted according to preference. For a strong dark chocolate flavor, leave recipe as is. For a sweeter milk chocolate flavor, add an extra 1 teaspoon maple syrup and 4 drops liquid stevia.
Layer this thick, creamy dip between graham crackers, enjoy it over ice cream—or simply eat it with a spoon right out of the bowl!
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MAKES 2 CUPS
3 tablespoons coconut sugar
1
⁄
2
cup butter, softened
1
⁄
4
cup powdered honey
2 teaspoons molasses
2 teaspoons unsweetened almond milk
1
⁄
2
teaspoon vanilla extract
1
⁄
4
teaspoon sea salt
1
1
⁄
4
cups white spelt flour
1
⁄
3
cup sugar-free chocolate chips
- Place coconut sugar in a blender and pulse until it turns to a fine powder.
- In a medium bowl, cream together coconut sugar, butter, powdered honey, and molasses. Stir in almond milk, vanilla, and salt and mix well.
- Add flour and stir until combined. Fold in chocolate chips.
PER SERVING
(
1
⁄
4
cup) Calories: 278
|
Fat: 14g
|
Protein: 3g
|
Sodium: 78mg
|
Fiber: 1g
|
Carbohydrates: 36g
|
Sugar: 19g
This dough can be rolled into balls and stored in the freezer for a quick cookie dough treat on the go. Store in an airtight container for up to 1 month in the freezer. Frozen dough balls can also be added to ice cream in a blender for cookie dough milkshakes.
Healthy coconut butter is made into a sweet spread for breads of all kinds.
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MAKES
1
⁄
2
CUP
1
⁄
3
cup coconut butter
1
⁄
4
cup honey
1
⁄
4
teaspoon cinnamon
In a small bowl, whip coconut butter, honey, and cinnamon together until fluffy. Serve at room temperature.
PER SERVING
(1 tablespoon) Calories: 100
|
Fat: 8g
|
Protein: 0g
|
Sodium: 1mg
|
Fiber: 0g
|
Carbohydrates: 9g
|
Sugar: 9g
Coconut butter is even more nutritious than coconut oil because it is made of the raw meat found on the inside of the coconut. In addition to the healthy oils, coconut butter contains fiber, iron, and potassium.
This quick and easy, completely dairy-free dessert is full of chocolaty coconut flavor. You can store the mousse in individual portions in the refrigerator for a grab-and-go snack.
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SERVES 3
1 (13.5-ounce) can full-fat coconut milk, chilled
5 tablespoons cocoa powder
1 teaspoon vanilla extract
1
⁄
8
teaspoon sea salt
1 drop liquid stevia
2 tablespoons coconut sugar
- In a medium bowl, mix all ingredients with a hand-held mixer for 2 minutes until mousse is smooth and creamy.
- Place mousse in the freezer for 15 minutes before serving. Refrigerate leftovers.
PER SERVING
Calories: 172
|
Fat: 4g
|
Protein: 5g
|
Sodium: 301mg
|
Fiber: 9g
|
Carbohydrates: 41g
|
Sugar: 26g
Double this recipe, chill it for 30 minutes, then pour it into a prebaked pie crust to make a delicious creamy chocolate pie.
A creamy dip to perfectly complement a tray of fresh fruit or to serve with sweet biscuits at a tea party.
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SERVES 4
2
⁄
3
cup heavy whipping cream
1 teaspoon vanilla
1
⁄
4
teaspoon liquid stevia
1
⁄
2
cup plain Greek yogurt
- Whip heavy cream with an electric beater until soft peaks form.
- Add vanilla and stevia and continue beating. Fold in yogurt. Serve cold.
PER SERVING
Calories: 156
|
Fat: 16g
|
Protein: 3g
|
Sodium: 29mg
|
Fiber: 0g
|
Carbohydrates: 2g
|
Sugar: 1g
These sweet chips can be made as crispy or soft as desired. They are a fantastic accompaniment to ice cream, or perfect all by themselves.
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SERVES 4
4 rice tortillas
3 tablespoons coconut oil, melted
3 tablespoons maple syrup
2 tablespoons ground cinnamon
- Preheat broiler. Line a baking sheet with parchment paper.
- Brush tortillas with coconut oil on both sides. Cut each tortilla in half, and then in thirds, creating 6 triangles. Evenly drizzle maple syrup over the slices. Sprinkle with cinnamon.
- Broil for about 3–4 minutes. Remove from the oven and serve immediately.
PER SERVING
Calories: 229
|
Fat: 12g
|
Protein: 3g
|
Sodium: 192mg
|
Fiber: 3g
|
Carbohydrates: 28g
|
Sugar: 9g
Try creating savory chips using the same procedure, but with sundried tomato–flavored tortillas, coconut oil, and a sprinkle of garlic and salt.
Homemade nut spreads like these are wonderful served between graham crackers, over cupcakes or cookies, over warm pancakes, or stirred into your favorite hot drink.
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MAKES 1
1
⁄
2
CUPS
2 cups whole roasted hazelnuts
1
⁄
3
cup coconut sugar
1
1
⁄
2
cups sugar-free chocolate, melted and cooled
2 tablespoons coconut oil
2 teaspoons vanilla extract
3
⁄
4
teaspoon sea salt
- In a food processor, add nuts and coconut sugar. Pulse until a crumbly paste forms. Add the melted chocolate, oil, vanilla, and salt. Blend until smooth and creamy. Mixture should be thick but spreadable. Add an extra teaspoon of oil at a time if the mixture is too firm.
- Serve at warm or at room temperature. Store leftovers covered in the refrigerator.
PER SERVING
(2 tablespoons) Calories: 220
|
Fat: 20g
|
Protein: 4g
|
Sodium: 150mg
|
Fiber: 3g
|
Carbohydrates: 22g
|
Sugar: 7g
Hazelnuts are a great source of protein and unsaturated fats. They are also high in vitamin B
6
, which aids the body in creating red blood cells, helps balance hormones, and heavily supports the immune system.
Save money by making coconut butter at home. It’s easy to do! It’s just as delicious and even less expensive than buying it at the store. You’ll love the fantastic flavor it adds to any recipe.
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MAKES 1 CUP
3 cups unsweetened shredded coconut
In a food processor or blender, process the coconut for 5 minutes, scraping sides of the bowl as needed, until mixture is smooth and creamy.
PER SERVING
(1 tablespoon) Calories: 115
|
Fat: 11g
|
Protein: 1g
|
Sodium: 6mg
|
Fiber: 3g
|
Carbohydrates: 4g
|
Sugar: 1g
This tangy and sweet dressing is perfect as a salad dressing or brushed over meats and vegetables on the grill.
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MAKES
1
⁄
2
CUP
3 tablespoons honey
3 tablespoons mayonnaise
2 tablespoons mustard
1 teaspoon lemon juice
1
⁄
2
teaspoon sea salt
1 teaspoon grapeseed oil
- In a small mixing bowl, combine the honey, mayonnaise, and mustard. Whisk until smooth.
- Add remaining ingredients and whisk until incorporated. Add more oil if needed. Serve immediately or refrigerate for up to 3 weeks.
PER SERVING
(2 tablespoons) Calories: 138
|
Fat: 10g
|
Protein: 0.5g
|
Sodium: 443mg
|
Fiber: 0g
|
Carbohydrates: 14g
|
Sugar: 13g