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®) (5 page)
- In a small bowl, combine ground flaxseed with 2 tablespoons of almond milk and set aside.
- In a separate small bowl, combine the remaining almond milk with apple cider vinegar and set aside.
- In a large mixing bowl combine all remaining ingredients except the chocolate chips and mix to combine. Stir in both the flaxseed and the almond milk mixture. Stir in chocolate chips until just incorporated, being careful not to overmix.
- Heat a nonstick griddle over medium heat. Pour
1
⁄
4
cup batter onto the griddle for each pancake. When pancakes get tiny bubbles throughout, flip to cook the other side.
PER SERVING
Calories: 629
|
Fat: 26g
|
Protein: 15g
|
Sodium: 26mg
|
Fiber: 6g
|
Carbohydrates: 84g
|
Sugar: 36g
This chia pudding is a quick meal rich with cinnamon and vanilla flavoring. With only a few minutes of preparation the night before, this delicious pudding is ready to go in the morning.
|
SERVES 2
1
⁄
2
cup chia seeds
1
1
⁄
2
cups unsweetened almond milk
1
⁄
2
teaspoon vanilla extract
8 drops liquid stevia
2 teaspoons cinnamon
- Mix chia seeds, almond milk, vanilla, stevia, and cinnamon together in a lidded container and refrigerate overnight.
- Remove the pudding from the fridge and enjoy!
PER SERVING
Calories: 293
|
Fat: 18g
|
Protein: 12g
|
Sodium: 102mg
|
Fiber: 9g
|
Carbohydrates: 24g
|
Sugar: 9g
Chia seeds are filled with antioxidants, fiber, and omega-3 fatty acids! They can also help regulate insulin levels and help lower bad cholesterol while raising HDL, or “good,” cholesterol levels.
Savory eggs in cute little bite-size portions are the perfect way to squeeze lots of veggies into your family without complaint!
|
SERVES 8 (24 BITES)
6 large eggs
1
⁄
3
cup coconut milk
3 tablespoons finely diced bell pepper
3 tablespoons finely chopped broccoli
2 tablespoons finely chopped onion
3 tablespoons finely chopped tomato
1
⁄
3
cup finely chopped spinach
1
⁄
2
teaspoon sea salt
1
⁄
2
teaspoon ground black pepper
1
⁄
4
teaspoon lemon pepper
1
⁄
8
teaspoon nutmeg
1 teaspoon garlic powder
1 tablespoon finely chopped fresh basil
- Preheat oven to 350°F. Spray two mini muffin tins with cooking spray and set aside.
- In a medium mixing bowl, whisk together eggs and coconut milk. Add all the other ingredients and mix well.
- Pour mixture into prepared pans and bake for 10–12 minutes or until set.
PER SERVING
Calories: 63
|
Fat: 4g
|
Protein: 5g
|
Sodium: 201mg
|
Fiber: .3g
|
Carbohydrates: 2g
|
Sugar: 1g
These crepes are extremely versatile! They can be filled with fruit, applesauce, or chocolate for a sweet indulgence in the morning. Try eggs, chicken salad, or deli meats for a savory meal later in the day.
|
SERVES 4
1 large egg
1 cup whole milk
1 tablespoon coconut oil
1
⁄
2
teaspoon vanilla extract
1
⁄
2
teaspoon sea salt
1 cup white spelt flour
- In a medium bowl, whisk egg and milk together well. Add remaining ingredients and whisk until smooth.
- Heat a nonstick crepe pan or frying pan over medium heat. Spray with cooking spray and pour
1
⁄
8
cup batter into the center of the pan and quickly pick up the pan to rotate it, creating a thin layer of batter on your pan. If batter is too thick, more milk can be added. - Crepe is ready to be flipped when tiny bubbles form on the top and the edges begin to brown and lift. Carefully flip the crepe with a spatula and cook the second side. Remove from heat. Repeat with remaining batter.
PER SERVING
Calories: 200.5
|
Fat: 7g
|
Protein: 7g
|
Sodium: 339mg
|
Fiber: 0.844g
|
Carbohydrates: 27g
|
Sugar: 3g
Serve this hot toast with your favorite nut butter and applesauce, butter and maple syrup, or a sunny-side-up egg.
|
SERVES 4
1
⁄
8
cup almond milk
3 large eggs
1 teaspoon cinnamon
1
⁄
2
teaspoon vanilla extract
1
⁄
2
tablespoon molasses
1
⁄
8
teaspoon sea salt
8 slices whole-wheat bread
- Heat a nonstick griddle over medium heat.
- In a medium mixing bowl, whisk together all ingredients except bread.
- Dredge each slice of bread into the egg mixture, coating both sides.
- Place on the hot griddle and cook each side for about 2 minutes, or until egg mixture is cooked.
PER SERVING
Calories: 201
|
Fat: 5.5g
|
Protein: 9g
|
Sodium: 472mg
|
Fiber: 1.5g
|
Carbohydrates: 29g
|
Sugar: 4g
A trick to sneak more protein into a child’s school lunch is to make a tasty almond butter and honey sandwich on leftover French toast bread. He won’t know he is eating eggs too!
Making granola only requires a little mixing and the occasional stir in the oven as it bakes. Not only is homemade granola healthier and free of preservatives and refined sugar, it’s also much cheaper. Enjoy this sweet granola as a cereal with milk, with fruit and yogurt, or as an ice cream topping.
|
MAKES 10 CUPS
5 cups rolled oats
1 cup slivered almonds
1 cup walnut pieces
1 cup pecan pieces
1 cup unsweetened shredded coconut
3
⁄
4
cup honey
2 tablespoons cinnamon
1 teaspoon sea salt
3
⁄
4
cup melted coconut oil
- Heat the oven to 200°F. Spray a large baking dish or jellyroll pan with oil.
- Mix all ingredients well and pour into the prepared pan.
- Bake for 1 hour, stirring granola every 20 minutes. For extra-crunchy granola, after 1 hour of baking add another
1
⁄
4
cup of oil and bake for another 20 minutes.
PER SERVING
(
1
⁄
2
cup) Calories: 286
|
Fat: 19g
|
Protein: 5g
|
Sodium: 120.5mg
|
Fiber: 3g
|
Carbohydrates: 26g
|
Sugar: 11g
Nuts are full of good fats, protein, phytonutrients, and vitamins, and some—such as almonds, walnuts, and Brazil nuts—can even elevate your mood by increasing serotonin levels. Studies show that people are at lower risk for heart disease when they regularly consume nuts of any kind.
Kids and adults alike will love these parfaits because of their naturally sweet ingredients. You can vary the fruit combination to include your family’s favorites.
|
SERVES 2
1
1
⁄
2
cups plain low-fat Greek yogurt
3 tablespoons xylitol
1
⁄
3
cup sliced strawberries
1
⁄
3
cup sliced banana
1
⁄
3
cup sliced raspberries
1 cup
Easy Honey Granola
(see recipe in this chapter)
- In a small dish, combine the yogurt and xylitol until creamy and smooth.
- In 2 parfait dishes or tall glasses, alternate layers of yogurt, fruit, and granola until all ingredients have been used. Enjoy immediately.
PER SERVING
Calories: 490
|
Fat: 19.5g
|
Protein: 23g
|
Sodium: 200mg
|
Fiber: 6g
|
Carbohydrates: 46g
|
Sugar: 23g
Pretend the yogurt is ice cream and create a delicious sundae. Try toppings such as raspberries and chocolate chips with a swirl of honey, or peanut butter with banana and maple syrup.
Adding a bit of spinach to these crepes boosts the vitamin content while creating a fun color. No one will taste the difference!
|
SERVES 4
1
⁄
2
cup almond milk
2 tablespoons finely chopped spinach
1
1
⁄
2
tablespoons lemon juice
2 tablespoons melted coconut oil
1
1
⁄
2
tablespoons honey
1 large egg
1
⁄
2
teaspoon lemon zest
1
⁄
4
teaspoon sea salt
1
⁄
4
teaspoon vanilla extract
1
⁄
3
cup white spelt flour
- In a blender, blend almond milk, spinach, and lemon juice until smooth. Add remaining ingredients to the blender and mix until smooth. The batter will be runny.
- Heat a nonstick pan or griddle to medium heat.
- Pour
1
⁄
8
cup batter into the center of the pan and rotate it in a circle to create a thin layer. - Flip crepe when bubbles appear throughout. Repeat with remaining batter.
PER SERVING
Calories: 159
|
Fat: 9g
|
Protein: 4g
|
Sodium: 183mg
|
Fiber: 0.5g
|
Carbohydrates: 17g
|
Sugar: 8g
Try mixing 1 cup full-fat coconut cream, 1 tablespoon maple syrup, and 1 teaspoon vanilla extract for an amazing filling for these crepes. This perfect filling also complements a cup of hot chocolate or a slice of cake.
Delicious peaches and aromatic spices combine for a hot cereal that cooks while you sleep. Just a few minutes of preparation the night before will eliminate the stressful rush in the morning to eat something nutritious! Serve this cereal with milk or top it with whipped cream for a luscious dessert.
|
SERVES 6
1 cup pearled barley
1 teaspoon sea salt
1
⁄
2
teaspoon cinnamon
1
⁄
4
teaspoon allspice
5 cups water
3 cups finely diced peaches, fresh or frozen
1
⁄
2
cup raisins
1
⁄
4
cup honey
- Spray the inside of a 4- to 6-quart slow cooker with cooking spray.
- In a mixing bowl, combine all ingredients and mix well. Pour into prepared slow cooker.
- Cook on low for 8–10 hours or overnight.
PER SERVING
Calories: 110
|
Fat: 0.258g
|
Protein: 1g
|
Sodium: 401mg
|
Fiber: 2g
|
Carbohydrates: 29g
|
Sugar: 25g
Barley is packed with vitamins, minerals, and fiber that aid the body in a number of ways. It can help lower cholesterol and is good for intestinal health. Barley’s soluble fiber also feeds good bacteria in the digestive tract, promoting good digestion.
These fresh citrus scones are delicious with sugar-free jam, creamed honey, butter, or all three!
|
SERVES 6
1
1
⁄
4
cups white whole-wheat flour
1
⁄
2
cup rolled oats
2 teaspoons baking powder
1
⁄
4
teaspoon sea salt
1
⁄
3
cup cold butter
3 tablespoons honey
2 tablespoons lemon juice
2 teaspoons grated lemon peel
2 large eggs, divided
1
⁄
4
cup half-and-half
- Preheat oven to 400°F.
- Mix flour, oats, baking powder, and salt in a large bowl. Using a pastry blender or two knives, cut the butter into the mixture until the butter looks like pea-size crumbs.
- Stir in honey, lemon juice, lemon peel, 1 egg, and half-and-half until the dough pulls away from the sides of the bowl.
- Turn the dough onto a lightly floured surface and knead 10 times. Roll dough into a rectangle about
1
⁄
2
" thick. Cut the dough into 4" squares and then cut into triangles. - Place triangles about 2" apart on a parchment-lined baking sheet. Beat remaining egg in a small bowl. Use a pastry brush to brush top and sides of the scones with beaten egg.
- Bake 10–12 minutes until golden brown.