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®) (40 page)

1. Preheat oven to 250°F.
   
2. Pop the corn kernels in an air popper or other popcorn maker.
   
3. In a small saucepan over medium heat, melt butter and stir in honey, coconut sugar, and salt. Bring to a boil, stirring constantly. Boil for 5 minutes on medium/low heat.
   
4. Remove from heat. Stir in baking soda and vanilla. Pour mixture over popcorn. Place in large baking dish and bake for 45 minutes.
   
5. Stir popcorn every 15 minutes. Remove from oven and stir popcorn until cool, or let it cool without stirring for popcorn to clump.
   

PER SERVING
(2 cups) Calories: 295
|
Fat: 12g
|
Protein: 2g
|
Sodium: 230mg
|
Fiber: 2g
|
Carbohydrates: 46g
|
Sugar: 34g

Homemade crackers are delectable with dried herbs and sea salt. They make a wonderful pairing with all your favorite cheeses and fruits.

1. Preheat oven to 425°F.
   
2. Mix flour, water, oil, honey, rosemary, and
   ¹
   ⁄
   ₂
   teaspoon salt in a medium bowl with electric beaters until just blended.
   
3. Knead the dough slightly to form a ball. Roll out as thin as possible (about
   ¹
   ⁄
   ₈
   ") with a rolling pin. Shape dough into a 10" × 14" rectangle.
   
4. Sprinkle dough with additional
   ¹
   ⁄
   ₂
   teaspoon salt. Using the rolling pin, roll gently over dough to press in the salt. Prick dough all over with a fork.
   
5. Cut dough into 1
   ¹
   ⁄
   ₂
   " squares. Place on cookie sheet. Bake for 12 minutes.
   
6. Remove from oven and separate crackers. Return any crackers not browned to the oven for an additional 2 minutes. Crackers require darkening to be crispy. Store crackers in an airtight container for up to 3 days.
   

PER SERVING
(3 crackers) Calories: 278
|
Fat: 6g
|
Protein: 9g
|
Sodium: 240mg
|
Fiber: 8g
|
Carbohydrates: 50g
|
Sugar: 2g

These graham crackers are better than any store-bought versions and are completely free of unnatural preservatives. They are perfect in s’mores, to dip in chocolate milk, or to crush into a pie crust.

1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
   
2. In a large mixing bowl, mix together the flour, grapeseed oil, honey, molasses, vanilla extract, baking soda, cinnamon, and salt with an electric mixer.
   
3. Dump the dough onto a clean work surface. Roll dough about
   ¹
   ⁄
   ₄
   " thick into a rectangle. Cut the dough into 3" rectangles and place on baking sheet about 1 inch apart.
   
4. Bake for 14–16 minutes for a slightly soft graham cracker or 17 minutes for an extra crispy cracker. Remove from oven and let cool 5 minutes.
   

PER SERVING
(2 squares) Calories: 293
|
Fat: 13g
|
Protein: 5g
|
Sodium: 90mg
|
Fiber: 4g
|
Carbohydrates: 44g
|
Sugar: 19g

This incredible popcorn has several sweet and savory flavor combinations that make it the perfect movie treat or party snack. Use gluten-free pretzels for a gluten-free treat or sunflower seed butter in case of peanut allergy.

1. Pop the corn kernels in an air popper or other popcorn maker.
   
2. In a medium saucepan over medium heat, heat the peanut butter, oil, and honey. Stir until smooth. Stir in salt.
   
3. Turn off heat and stir in vanilla until combined. Pour the warm mixture over the popcorn and stir until all the popcorn is coated. Add the chopped chocolate and pretzels and stir again to combine.
   
4. Serve immediately or at room temperature.
   

PER SERVING
(2 cups) Calories: 515
|
Fat: 33g
|
Protein: 14g
|
Sodium: 390mg
|
Fiber: 7g
|
Carbohydrates: 56g
|
Sugar: 18g

Honey-sweet glazed nuts get a perfect touch of salt to make this treat perfectly addicting. Maple syrup can also be used in place of the honey.

1. Preheat oven to 250°F. Line a baking sheet with parchment paper.
   
2. Heat honey and molasses in a small skillet over medium heat. Add peanuts and stir for 1 minute.
   
3. Remove the skillet from the heat, spread the peanuts on the baking sheet, sprinkle with salt and place in the oven for 50 minutes. Remove from the oven and stir peanuts as they cool. Enjoy warm or cool.
   

PER SERVING
(1 ounce) Calories: 220
|
Fat: 14g
|
Protein: 7g
|
Sodium: 815mg
|
Fiber: 2g
|
Carbohydrates: 21g
|
Sugar: 15g

Amazon.com sells a wide variety of natural sugar-free products and alternative ingredients. Find coconut sugar, sugar-free chocolates, agave inulin, and many other items.

www.amazon.com

Arrowhead Mills sells a great selection of natural flours such as spelt, barley, and wheat.

www.arrowheadmills.com

Find local beekeepers in your area for raw local honey, often for bulk pricing.

www.localharvest.org/organic-honey.jsp

Pure, organic maple products such as maple syrup and maple sugar are available year-round from Coombs Family Farms.

www.coombsfamilyfarms.com

Buy coconut oil, coconut sugar, and spices in bulk. Costco also carries organic eggs, natural snacks, and chia seeds.

www.costco.com

Enjoy Life Foods products are a great natural alternative for allergy-free baking, as they are free of gluten, dairy, and soy, and many products are naturally sweetened.

www.enjoylifefoods.com

All-natural flours can be found at King Arthur. From whole wheat to white wheat, King Arthur sells a great natural product. Look for them at any grocery or health food store.

www.kingarthurflour.com

Lucienne’s features sugar-free chocolate sweetened with stevia, xylitol, or erythritol. These bars come in a variety of flavors and are great for baking chips or for chocolate coatings.

www.luciennes.com

Here you will find a great selection of health products and supplements such as protein powders, coconut oil, and herbs.

www.naturesway.com

Natural, pure food products are sold through NOW Foods, online or at most natural health food stores. NOW Foods sells a variety of sweeteners such as date sugar, molasses, and xylitol as well as other natural foods, such as flaxseed and chia seeds.

www.nowfoods.com

Store hours, locations, events, and news are listed on their website. Food items like maple sugar, white whole-wheat flour, dried fruit, and nuts can be found at Trader Joe’s for affordable prices. They also carry a few specialty jams and cookies that are naturally sweetened as well as affordable organic produce.

www.traderjoes.com

From herbs and supplements to coconut oil and raw honey, this site is a great source for getting natural food products at a great price.

www.vitacost.com

Excellent source for white spelt and whole spelt products, ranging from flours to crackers. Look for their products at natural food stores or order online.

www.natureslegacyforlife.com

For organic, natural, and pure food ingredients, Whole Foods Market has a plethora of options. It’s a great source for finding naturally sweetened chocolates, canned coconut milk, and natural flours. Store locations and hours are listed on their website.

www.wholefoodsmarket.com

Enjoy pure, organic sweeteners—such as coconut sugar, xylitol, and molasses—from Wholesome Sweeteners.

www.wholesomesweeteners.com

Almond Flour Chocolate Chip Pancakes
GF
,
DF
(if using dairy-free chocolate)

Apple Cinnamon Waffles
DF

Baked Tomato, Basil, and Feta Frittata
GF

Easy Mini German Apple Pancakes

Baked Cinnamon Apple Oatmeal
GF
,
V

Chia Apple Spice Pudding
GF
,
V

Banana Pancakes

Blueberry Blintzes

“Buttermilk” Chocolate Chip Pancakes
V

Cinnamon Chia Seed Pudding
V
,
GF

Crustless Quiche Bites
GF
,
DF

Classic French Crepes
NF

French Toast

Easy Honey Granola
DF

Granola and Fruit Parfaits

Green Lemon Crepes

Peaches and Dream Cereal

Old-Fashioned Lemon Scones

No-Bake Granola Nut Bars
DF

Whole-Wheat Peanut Butter Banana Blintzes
DF

Pumpkin Chocolate Chip Waffles

Raspberry Lemon Poppy Seed Pancakes
DF

Sour Cream Doughnuts

Easy Cinnamon Rolls

Gingerbread Granola

Pumpkin Chia Pudding Parfaits
V
,
GF
,
DF