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®) (8 page)
PER SERVING
Calories: 194
|
Fat: 13g
|
Protein: 2g
|
Sodium: 171mg
|
Fiber: 1.1g
|
Carbohydrates: 21g
|
Sugar: 19g
Sweet citrus-flavored scones make the perfect pick-me-up with a cup of tea in the afternoon or served at a special luncheon or party.
|
SERVES 8
1
1
⁄
4
cups white whole-wheat flour
1
⁄
2
cup rolled oats
2
1
⁄
2
teaspoons baking powder
1
⁄
2
teaspoon sea salt
1
⁄
3
cup cold butter
3 tablespoons honey
2 tablespoons orange juice
3 teaspoons grated orange zest
2 large eggs, divided
2–3 tablespoons chopped dried cranberries
1
⁄
4
cup full-fat coconut milk
1 teaspoon water
- Preheat the oven to 400°F. Line a baking sheet with parchment paper.
- Combine flour, oats, baking powder, and salt. Using two knives or a pastry cutter, chop the butter into the flour mixture until butter pieces are pea-size.
- Stir in honey, orange juice, zest, 1 egg, and cranberries. Stir in the coconut milk until the dough pulls away from the sides of the bowl.
- On a floured surface, knead the dough with your hands 10 times. Roll out the dough until it is a rectangle about
1
⁄
2
" thick. - Cut the dough into 4 (3") squares and then cut each square diagonally creating 8 triangles. Place triangles 2" apart on the prepared baking sheet.
- In a small bowl, beat the remaining egg with water and brush egg wash over the top and sides of each scone.
- Bake for 10 minutes or until golden brown.
PER SERVING
Calories: 290
|
Fat: 10g
|
Protein: 8g
|
Sodium: 813mg
|
Fiber: 6g
|
Carbohydrates: 45g
|
Sugar: 9g
Be sure to wash your citrus well before zesting. A microplane will achieve the smallest slivers of zest, creating the most flavor in the recipe. A zester or a grater can also be used, however. Remove only the colored rind, as the white pith is bitter; rotate the fruit often as you zest to avoid the pith.
Satisfy a chocolate craving while providing the body with healthy fats, probiotics, and minerals.
|
SERVES 10
1
⁄
2
cup plain low-fat yogurt
1 cup honey
1 tablespoon molasses
1 large egg
2 tablespoons coconut oil
1 teaspoon vanilla extract
1
⁄
2
cup unsweetened almond milk
1
1
⁄
2
teaspoons baking powder
1
⁄
2
teaspoon sea salt
1
⁄
2
cup cocoa
2
⁄
3
cup sugar-free chocolate chips
1
1
⁄
2
cups spelt flour
- Preheat the oven to 350°F. Place 10 cupcake liners in a muffin pan and spray liners with cooking spray.
- In a medium bowl, combine yogurt, honey, molasses, egg, and coconut oil and stir well. Add remaining ingredients and mix to combine.
- Pour batter into muffin pan and bake for 15–18 minutes.
PER SERVING
Calories: 310
|
Fat: 8g
|
Protein: 5g
|
Sodium: 217mg
|
Fiber: 3g
|
Carbohydrates: 58g
|
Sugar: 24g
Be sure to purchase chocolate chips without harmful artificial sweeteners. Maltitol is a common sweetener used in several brands of chocolate chips, such as Hershey’s Sugar Free Chocolate Chips, and seems to be safe in moderate amounts. Even better choices are grain-sweetened dark chocolate baking chips or stevia-sweetened chocolate chips, found in health food stores and online.
Perfect for hamburgers, chicken salad, or even peanut butter and jelly, this versatile bread can easily replace any sandwich bread.
|
SERVES 10
1 package active dry yeast
3 tablespoons honey
1 cup warm water, heated to 110°F
3 tablespoons unsweetened almond milk
1 large egg
2 teaspoons sea salt
1
⁄
4
teaspoon minced garlic
4
1
⁄
2
cups white whole-wheat flour
- Dissolve yeast and honey in warm water in a large mixing bowl. Wait 5 minutes for it to bubble.
- Stir in almond milk, egg, salt, and garlic to the yeast mixture. Add flour and knead for 5 minutes on a floured countertop. Place dough in a covered bowl and allow to rise for 1 hour in a warm place.
- Pinch out 1
1
⁄
2
" balls of dough. Roll each ball flat with a rolling pin or a tortilla press. Lay the rounds on a baking sheet lined with parchment paper 2" apart. Allow the buns to rise again for another 30 minutes. - Preheat oven to 350°F. Bake for 10 minutes until lightly golden.
PER SERVING
Calories: 214g
|
Fat: 2g
|
Protein: 8g
|
Sodium: 480g
|
Fiber: 7g
|
Carbohydrates: 45g
|
Sugar: 6g
It is often hard to find commercially made bread that is sugar-free. In fact, high-fructose corn syrup and lots of other unsavory ingredients used as preservatives are commonplace in the bread aisle. Breads that do not contain sugar are often extremely expensive. With just a little preparation, Homemade Sandwich Buns can save money and the headache of finding healthy bread at the grocery store.
This basic bread recipe creates wonderful sandwiches! It’s also perfect paired with a bowl of soup or a seasonal salad.
|
SERVES 8
2 cups warm water, heated to 110°F
2 tablespoons yeast
4 tablespoons honey, divided
5 cups white whole-wheat flour, divided
1
⁄
4
cup coconut sugar
1
1
⁄
2
teaspoons sea salt
1 tablespoon ground flaxseed
2
⁄
3
cup 2% milk
1
⁄
4
cup coconut oil
- In a medium bowl, combine water, yeast, and 1 tablespoon of honey. Let sit for 5 minutes until it bubbles.
- In the bowl of an electric mixer, combine 4 cups of flour with coconut sugar, salt, and ground flaxseed.
- With mixer running at low speed, add yeast mixture to the flour mixture. Then add milk, remaining 3 tablespoons of honey, and coconut oil. Add in the remaining flour and mix on medium speed for 5 minutes.
- Remove mixing bowl from the electric mixer and cover with a towel to rise for 1 hour.
- Preheat oven to 375°F. Spray a 9" × 5" loaf pan with cooking spray.
- Roll out and form dough into a loaf shape and place into prepared pan.
- Bake for 15 minutes. Reduce oven heat to 350°F and bake another 15 minutes. The top should be golden brown.
PER SERVING
Calories: 397
|
Fat: 9g
|
Protein: 12g
|
Sodium: 458mg
|
Fiber: 10g
|
Carbohydrates: 71g
|
Sugar: 16g
The oils in ground flaxseed go rancid quickly, so for optimal health benefits, don’t purchase ground flaxseed. Purchase raw whole flaxseeds and grind them as you need them in a recipe. Grinding can be done in a food processor or high-powered blender.
Filled with lots of healthy grains and mineral-packed maple syrup, this bread is a great breakfast treat or soup accompaniment.
|
SERVES 8
3
⁄
4
cup warm water, heated to 110°F
2
1
⁄
4
teaspoons instant yeast
2 cups white whole-wheat flour
1
⁄
2
cup rolled oats
1
⁄
3
cup plus 2 tablespoons maple syrup, divided
1 teaspoon vanilla extract
1
⁄
4
cup butter, softened
1
⁄
2
teaspoon sea salt
1
⁄
2
teaspoon cinnamon
- In a small bowl, combine water with yeast. Allow it to sit for 5 minutes until it bubbles.
- In the bowl of an electric mixer, mix flour, oats,
1
⁄
3
cup maple syrup, vanilla, butter, salt, and cinnamon. Add the yeast mixture and run the machine on medium low for 5 minutes while the dough kneads. - Remove the bowl from the mixer and cover with a towel. Place bowl in a warm place to rise for 1 hour.
- Remove the dough from the mixing bowl. Spray a 9" × 5" loaf pan with cooking spray and place dough inside. Allow dough to rise for another hour. Preheat oven to 350°F. Lightly grease a loaf pan.
- Transfer dough to loaf pan, forming a loaf. Drizzle loaf with remaining 2 tablespoons maple syrup and bake for 25 minutes or until a knife inserted into the center of the loaf comes out clean.
PER SERVING
Calories: 225
|
Fat: 7g
|
Protein: 5g
|
Sodium: 152mg
|
Fiber: 4.5g
|
Carbohydrates: 38g
|
Sugar: 11g
Maple syrup is graded for its color. Grade B has a slightly stronger and richer flavor than A. Both are good quality natural sweeteners and will give excellent flavor to any treat.
Real vanilla beans add incredibly warm floral notes to these moist muffins. They are so deliciously sweet, they can almost pass as cupcakes.
|
SERVES 12
1
⁄
4
cup unsweetened applesauce
1 tablespoon ground flaxseed
1
1
⁄
2
cups wheat flour
1
1
⁄
2
teaspoons baking powder
1
⁄
2
teaspoon sea salt
1
⁄
4
teaspoon cinnamon
2
⁄
3
cup maple syrup
1
⁄
2
cup unsweetened almond milk
1
⁄
4
cup butter, melted
1 teaspoon vanilla extract
Seeds of 1 vanilla bean
- Preheat oven to 375°F. Line 1 muffin pan with liners and lightly spray liners with cooking spray.
- In a small bowl, combine applesauce and flaxseed.
- In a mixing bowl, whisk together the flour, baking powder, salt, and cinnamon. Make a well in the center of these dry ingredients and pour in maple syrup, almond milk, butter, vanilla extract, vanilla bean seeds, and the applesauce mixture. Mix everything until just combined.
- Pour batter into prepared muffin liners.
- Bake muffins for 12 minutes or until toothpick comes out clean.
PER SERVING
Calories: 150
|
Fat: 4g
|
Protein: 2g
|
Sodium: 166mg
|
Fiber: 1g
|
Carbohydrates: 26g
|
Sugar: 12g
Don’t throw away the pods of a vanilla bean after using the seeds. The pod can be placed in a container of milk in the refrigerator for flavoring and added to any of your favorite hot drinks. And after being soaked in milk, the pod can be rinsed, dried, and ground to flavor baked dishes.
When muffins this good come in small portions, eating 3 or 4 isn’t a problem for the waistline and is still extremely satisfying.
|
SERVES 8
1
⁄
2
cup plain low-fat Greek yogurt
1
⁄
4
cup coconut oil, melted
1 large egg
1 tablespoon unsweetened almond milk
1
⁄
2
teaspoon vanilla extract
1
⁄
2
cup honey
Juice and zest of 1 large lemon
1
⁄
4
teaspoon baking powder
1
⁄
2
teaspoon baking soda
1 tablespoon poppy seeds
1
⁄
4
teaspoon sea salt
1 cup spelt flour
- Preheat oven to 400°F. Line two mini muffin tins with 24 cupcake liners and spray liners with cooking spray.
- In a medium mixing bowl, mix together yogurt, oil, egg, almond milk, vanilla, honey, lemon juice, and lemon zest until well combined.
- In a small bowl, combine baking powder, baking soda, poppy seeds, salt, and flour.
- Add the flour mixture to the mixing bowl, just mixing until the ingredients barely come together.
- Spoon the mixture into the muffin liners and bake for 10 minutes or until a toothpick poked into the center of a muffin comes out clean.
PER SERVING
Calories: 208
|
Fat: 8g
|
Protein: 3.5g
|
Sodium: 190mg
|
Fiber: 1g
|
Carbohydrates: 31g
|
Sugar: 18g