Authors: Annie Forsyth,Holly Forsyth
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®) (13 page)
These Asian-inspired wraps are impressive in presentation and fun to eat with your hands. Serve with a side of rice or stir-fry vegetables.
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SERVES 2
1
⁄
3
cup coconut sugar
1
⁄
2
cup warm water
2 tablespoons soy sauce
1
1
⁄
2
tablespoons rice wine vinegar
2 tablespoons natural ketchup
2 tablespoons fresh lemon juice
1
⁄
4
teaspoon sesame oil
1 tablespoon hot mustard
2 teaspoons red chili paste
3 tablespoons grapeseed oil
3 tablespoons chopped onion
1 teaspoon minced garlic
2 (5-ounce) boneless, skinless chicken breasts, cooked and shredded
1 cup diced water chestnuts
4 butter lettuce leaves
1
⁄
4
teaspoon sea salt
1
⁄
4
teaspoon ground black pepper
- In a small bowl, dissolve the coconut sugar in the warm water. Add 2 tablespoons soy sauce, vinegar, ketchup, lemon juice, sesame oil, mustard, and chili paste and stir well. Set sauce aside.
- In a medium skillet, heat grapeseed oil over medium heat. Add onions and garlic and cook until onions are translucent, about 5–7 minutes. Reduce heat to low and add the shredded chicken, water chestnuts, and 3 tablespoons of the sauce. Cook, stirring, for 5 minutes.
- Heat the remainder of the sauce in a small saucepan over medium heat for 5 minutes.
- Spoon 2 tablespoons of the chicken mixture into the center of each lettuce leaf. Sprinkle with salt and pepper. Serve remaining sauce on the side for dipping.
PER SERVING
Calories: 586
|
Fat: 25g
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Protein: 33g
|
Sodium: 1,342mg
|
Fiber: 3g
|
Carbohydrates: 59g
|
Sugar: 43g
An alternative serving suggestion for these lettuce wraps is to turn them into a salad by chopping the lettuce, spooning the chicken mixture over the top, and drizzling the salad with the sauce.
Warm, savory, and full of flavor, this pasta brings traditional holiday spices to a dish anyone can enjoy year round. Meat lovers can add 2 cups of cooked chicken sausage.
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SERVES 6
3 tablespoons olive oil
1
⁄
2
medium onion, peeled and finely chopped
3 cloves garlic
1
⁄
4
teaspoon cinnamon
1
⁄
2
teaspoon nutmeg
2 bay leaves
1 tablespoon sage
1
1
⁄
2
cups apple cider
1 teaspoon apple cider vinegar
1
⁄
2
cup water
1 cup pumpkin
1
⁄
2
teaspoon sea salt
1
⁄
2
teaspoon ground black pepper
1
⁄
2
cup heavy cream
1 pound rice penne pasta
1
⁄
2
cup chopped pecans, toasted
- In a large skillet, heat the olive oil over medium heat. Add onion and garlic and cook until onions are translucent, about 5 minutes. Add the cinnamon and nutmeg and give a gentle stir while the heat releases their flavors. Remove from heat.
- To the same skillet, add the bay leaves, sage, apple cider, vinegar, water, and pumpkin. Stir well and return to medium heat. Allow the sauce to cook for about 10 minutes while the liquid reduces, stirring occasionally. Remove sauce from heat and add salt, pepper, and cream.
- Meanwhile, bring a large pot with 5 quarts of water to boil. Add pasta and cook as package instructs.
- Toss the cooked penne with the sauce and sprinkle with pecans.
PER SERVING
Calories: 535
|
Fat: 22g
|
Protein: 5g
|
Sodium: 346mg
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Fiber: 5g
|
Carbohydrates: 81g
|
Sugar: 7g
Substitute the heavy cream called for in this recipe with full-fat coconut cream. The coconut flavor adds a sweet flavor and is just as creamy.
This basic burrito recipe is simple, fast, and fresh. Experiment with toppings such as cheese, sautéed vegetables, or salsa.
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SERVES 4
2 cups water
1 cup brown rice
2 (15-ounce) cans black beans, rinsed and drained
1
1
⁄
2
teaspoons cumin
1
⁄
2
teaspoon garlic salt
1 tablespoon lime juice
1
⁄
2
cup chopped cilantro
1
⁄
2
teaspoon sea salt
1
⁄
4
teaspoon ground black pepper
4 (8") flour tortillas
2 medium tomatoes, diced
1 medium avocado, peeled, pitted, and diced
2 cups lettuce or mixed greens
1 tablespoon grapeseed oil
- In a medium saucepan, bring water to a boil. Add rice and stir gently. Cover the pot, reduce heat to simmer, and cook for 30 minutes or until rice has absorbed all the water.
- Meanwhile, in another medium saucepan, heat beans, cumin, and garlic salt over medium heat until warm, about 8 minutes.
- When rice is finished cooking, add lime juice, cilantro, salt, and pepper.
- Assemble the burritos by filling a tortilla with rice, beans, tomatoes, avocado, and lettuce. Fold two opposite sides of the tortilla
1
⁄
4
of the way toward the center of the burrito. Roll the tortilla up from the bottom to the top, forming a rectangular wrap. - Heat oil in a large skillet or grill pan over medium-high heat. Cook burrito about 3 minutes per side before serving.
PER SERVING
Calories: 397
|
Fat: 6g
|
Protein: 15.5g
|
Sodium: 1,228mg
|
Fiber: 14g
|
Carbohydrates: 70g
|
Sugar: 6g
Limes are an important part of many cultures’ cooking. In addition to enhancing flavors immensely, they aid in digestion by activating your salivary glands almost as soon as the lime enters your mouth. Try adding lime to your water and to your cooking to help digest your meals.
A quick weeknight meal or a fancy side dish—this salad is very versatile. Serve on a large platter for an eye-catching presentation full of bright colors. This salad can easily be made for meat lovers by adding bacon crumbles and shredded chicken.
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SERVES 4
4 cups mixed salad greens
1 medium tomato, diced
3 large eggs, hard cooked, peeled, and crumbled
1
⁄
2
medium cucumber, sliced and quartered
1
⁄
3
cup diced purple onion
1 large avocado, peeled, pitted, and thinly sliced or cubed
1
⁄
3
cup chopped yellow or red bell pepper
1
⁄
3
cup wheat or gluten-free croutons
1
⁄
4
cup shredded Cheddar cheese
Honey Mustard Dressing
(see recipe in Chapter 6)
- In a large salad bowl, place all the ingredients for salad.
- Dress the salad with the dressing and toss, or serve the dressing on the side.
PER SERVING
Calories: 172
|
Fat: 7g
|
Protein: 11g
|
Sodium: 135mg
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Fiber: 1g
|
Carbohydrates: 19g
|
Sugar: 2g
Instead of the usual tossed salad, try arranging toppings in rows on a bed of lettuce according to shape or color and drizzle dressing over the prepared salad.
This pizza offers satisfaction without the grease and guilt a regular pizza leaves behind! It is packed with vegetables and easily customizable to your liking.
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SERVES 4
1 tablespoon cornmeal
1 pizza dough
1
⁄
2
cup sugar-free ranch dressing
1
⁄
4
cup diced broccoli
1
⁄
4
cup diced tomato
1
⁄
4
cup chopped spinach
1
⁄
4
cup diced bell peppers
1
⁄
4
cup chopped fresh basil
1
⁄
8
cup thinly sliced red onion
1
1
⁄
2
cups shredded mozzarella cheese
- Preheat oven to 400°F.
- Sprinkle cornmeal over a pizza stone or large baking sheet. Roll out pizza dough and place on the stone or baking sheet. Bake pizza crust for 10 minutes. Remove from the oven.
- Spread the crust generously with ranch dressing and sprinkle all the vegetables over the dressing. Top with mozzarella cheese.
- Bake pizza for another 20 minutes or until middle of the pizza is cooked through.
PER SERVING
Calories: 284
|
Fat: 21g
|
Protein: 19g
|
Sodium: 353mg
|
Fiber: 1g
|
Carbohydrates: 6g
|
Sugar: 2g
You don’t have to feel bad about eating pizza if you make it with a whole-grain crust and healthy toppings! Pile the pizza high with vegetables, and for a nondairy option, try almond cheese in mozzarella flavor instead of regular mozzarella cheese.
This tender and flavorful shrimp dish is the perfect filling for tacos or topping for a salad made with black beans, cheese, and avocado. Hot sauce can be added to increase the heat of this dish.
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SERVES 6
1
⁄
2
cup sugar-free marinara sauce
3 teaspoons chili powder, divided
1
1
⁄
2
tablespoons grapeseed oil, divided
1 pound uncooked shrimp, peeled and deveined
1
⁄
4
cup white whole-wheat flour
1
⁄
2
teaspoon sea salt
- In a large skillet, add marinara sauce, 1
1
⁄
2
teaspoons chili powder, and
1
⁄
2
tablespoon oil and stir to combine. Add shrimp to the sauce and cook over medium heat for 5 minutes, flipping halfway through. - In a small bowl, combine flour, remaining 1
1
⁄
2
teaspoons chili powder, and salt. - Heat remaining 1 tablespoon oil over medium-high heat in a separate large skillet.
- Remove shrimp from the sauce and dredge in flour mixture. With tongs, place each shrimp in the pan of hot oil for 30 seconds per side to create a crispy coating. Test shrimp for doneness and remove from heat. Serve hot.
PER SERVING
Calories: 148
|
Fat: 5.5g
|
Protein: 16g
|
Sodium: 405mg
|
Fiber: 1.5g
|
Carbohydrates: 8g
|
Sugar: 2g
Feel free to use any type of fresh or frozen shrimp for this recipe. Just watch carefully while cooking, as smaller shrimp will cook faster than larger ones. For a delicious lobster flavor, try wild Argentinian red shrimp.
Sauces, Dressings, and Spreads
Chocolate Peanut Butter Pudding
Chocolate Chip Cookie Dough Dip
Dairy-Free Cinnamon Honey Butter
This flavorful sauce is a wonderful pizza topper, is delicious over pasta, and is perfect as a dip for breadsticks.
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MAKES 3
1
⁄
4
CUPS
2 tablespoons olive oil
1
⁄
2
small onion, peeled and chopped
3 cloves garlic, minced
1 (14.5-ounce) can crushed tomatoes
1 (8-ounce) can tomato sauce
2 tablespoons Italian seasoning mix
2 drops liquid stevia
1 teaspoon sea salt
1
⁄
2
teaspoon ground black pepper
1 tablespoon fresh basil
1 tablespoon dried basil
1 tablespoon chopped fresh parsley
- Heat oil in a large skillet over medium heat. Sauté onions and garlic until translucent, about 5–8 minutes.
- Add tomatoes, tomato sauce, Italian seasoning, stevia, salt, and pepper and stir well. Reduce heat to low and simmer for 20 minutes. Add basil and parsley and simmer another 2 minutes. Serve warm.
PER SERVING
(
1
⁄
2
cup) Calories: 44
|
Fat: 4g
|
Protein: 0g
|
Sodium: 208mg
|
Fiber: 0g
|
Carbohydrates: 2g
|
Sugar: 0g