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®) (17 page)
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SERVES 2
16 ounces cold water
1
⁄
2
cup chopped frozen beets
1 large frozen banana
6 strawberries
1 large apple, peeled, cored, and sliced
2 Medjool dates, pitted
1 tablespoon maple syrup
In a blender, combine the ingredients and blend on high until smooth. Enjoy immediately.
PER SERVING
Calories: 188
|
Fat: 0g
|
Protein: 2g
|
Sodium: 35mg
|
Fiber: 5.5g
|
Carbohydrates: 48g
|
Sugar: 34.5g
Brightly colored orange drinks are usually artificially colored and flavored. This sweet drink is all natural, refreshing, and full of beta carotene.
|
SERVES 1
8 ounces unsweetened coconut milk
3 medium carrots
1 cup frozen mango chunks
1 tablespoon fresh orange juice
Place all ingredients into a blender and blend on high until smooth and frothy.
PER SERVING
Calories: 217
|
Fat: 4g
|
Protein: 5g
|
Sodium: 250mg
|
Fiber: 10g
|
Carbohydrates: 45g
|
Sugar: 32g
This smoothie can be made with any blender, but a high-powered blender will pulverize the carrots completely and turn this into a frothy, slightly thick drink.
Vitamin-packed spinach is completely hidden by the decadent flavor trio of chocolate, peanut butter, and banana.
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SERVES 1
8 ounces unsweetened coconut milk
1
⁄
2
cup frozen spinach
2 tablespoons cocoa powder
1 frozen medium banana
2 tablespoons natural peanut butter
2 tablespoons maple syrup
1
⁄
4
teaspoon vanilla extract
1 teaspoon chia seeds
10 ice cubes
In a blender, combine all ingredients and blend until smooth. Enjoy immediately.
PER SERVING
Calories: 575
|
Fat: 27g
|
Protein: 19g
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Sodium: 200mg
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Fiber: 11g
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Carbohydrates: 77g
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Sugar: 42g
Cocoa powder is full of fiber, iron, and magnesium. It is also high in phenethylamine, which elevates the mood. Purchasing raw cocoa powder is best because it is highest in antioxidants.
Cakes and Cupcakes
Gluten-Free Chocolate Cupcakes
Chocolate Chip Cookie Cupcakes
Flourless Devil’s Food Pudding Cake
These kabobs are the perfect way to showcase the well-loved cake pop! These require a cake pop pan and skewers. A cake pop maker can also be used.
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SERVES 10
1
⁄
2
cup plus 1 tablespoon whole-wheat flour
1
⁄
8
teaspoon baking soda
1 teaspoon baking powder
1
⁄
2
cup cocoa powder
3 tablespoons butter, softened
1
1
⁄
3
cups coconut sugar
1 large egg
1 teaspoon vanilla extract
1
⁄
2
cup 2% milk
1 cup sugar-free chocolate chips or chunks, melted
1 medium banana, peeled and sliced
1 cup strawberry halves
1
⁄
2
cup pineapple chunks
- Preheat oven to 350°F. Lightly spray a cake pop pan with cooking spray. Alternatively, preheat a cake pop maker.
- In a large mixing bowl, sift together the flour, baking soda, baking powder, and cocoa powder.
- In another large bowl, cream together butter and coconut sugar until light and fluffy. Beat in egg, vanilla, and milk. Add the butter mixture to the dry mixture.
- Pour cake batter into the bottom cake pop pan. Place top pan over the bottom pan and bake for 8–10 minutes. Remove pops from pan and cool on a wire rack.
- Pour melted chocolate over the cake pops and allow to set. Assemble cake pops on skewers by sliding the skewer through the middle of the cake, alternating with bananas, strawberries, and pineapples.
PER SERVING
Calories: 256
|
Fat: 5g
|
Protein: 4g
|
Sodium: 88g
|
Fiber: 4g
|
Carbohydrates: 53g
|
Sugar: 32g
Cake pops have become quite popular in the last few years, and nothing makes these little cakes more fun than skewering them between assorted fruits! Make these skewers with any of your favorite fruits—try melon balls, orange sections, or slices of kiwi.
This cake is filled to the brim with healthy carrots and nuts. A secret ingredient, pineapple, gives unbeatable sweetness and texture. Be sure to finish this confection with Classic Cream Cheese Frosting.
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SERVES 12
2 cups coconut sugar
1
1
⁄
2
cups grapeseed oil
4 large eggs
2 teaspoons cinnamon
1 teaspoon sea salt
2 teaspoons baking soda
2 cups white spelt flour
2
1
⁄
2
cups grated carrot
1
⁄
2
cup chopped pineapple
1
⁄
2
cup chopped walnuts or pecans
Classic Cream Cheese Frosting
(see recipe in Chapter 12)
- Preheat oven to 350°F. Lightly spray three 8" cake pans with oil and set aside.
- Mix together the coconut sugar, oil, and eggs in a large bowl. Add the cinnamon, salt, baking soda, and spelt flour and mix until combined. Fold in the carrots, pineapple, and nuts.
- Pour batter into prepared pans and bake for 25–35 minutes. Remove cakes from pans and cool completely on a wire rack. Fill and frost cakes with Classic Cream Cheese Frosting.
PER SERVING
Calories: 633
|
Fat: 37g
|
Protein: 5g
|
Sodium: 506mg
|
Fiber: 2g
|
Carbohydrates: 73g
|
Sugar: 53g
Add 2 teaspoons of fresh orange zest to the batter and frosting for an unbeatable orange citrus flavor!
Turn ordinary waffles into a dessert phenomenon! Pile them high with fresh berries for breakfast or serve with a big scoop of ice cream and all the fixings for dessert.
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SERVES 6
1 cup all-purpose flour
1
⁄
4
cup cocoa powder
1
⁄
2
teaspoon baking powder
1
⁄
2
teaspoon baking soda
1
⁄
4
teaspoon sea salt
1
⁄
8
teaspoon cinnamon
1
⁄
3
tablespoon honey
1 cup 2% milk
1
⁄
3
cup grapeseed oil
1 large egg
1
1
⁄
2
teaspoons vanilla extract
1
⁄
2
cup sugar-free chocolate chips or chunks
- In a small mixing bowl, whisk together the flour, cocoa, baking powder, baking soda, salt, and cinnamon.
- In a separate bowl, combine honey, milk, oil, egg, and vanilla. Stir in the flour mixture until just combined. Fold in chocolate chips. Be sure not to overmix the batter.
- Pour
1
⁄
4
cup of batter in a preheated waffle iron. Cook waffle according to manufacturer’s instructions. Repeat with remaining batter.
PER SERVING
Calories: 331
|
Fat: 20g
|
Protein: 6g
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Sodium: 274.5mg
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Fiber: 3g
|
Carbohydrates: 40g
|
Sugar: 13g
These Chocolate Cake Waffles will keep well in the freezer for up to 2 weeks for a quick and easy dessert! Freeze in airtight containers and thaw for 1 hour before serving.
Put vegan baking to the test and delight in these incredibly moist and flavorful cupcakes completely free of eggs or milk. They have an extra-f chocolate flavor when frosted with
Vegan Chocolate Buttercream
(see recipe in Chapter 12).
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SERVES 12
1 cup spelt flour
3
⁄
4
cup plus 2 tablespoons cocoa powder
2 teaspoons baking powder
1
⁄
4
teaspoon baking soda
1
⁄
4
teaspoon sea salt
3 tablespoons Earth Balance Soy Free Buttery Sticks, softened
1
⁄
4
cup unsweetened applesauce
1
1
⁄
4
cups coconut sugar
2 teaspoons vanilla extract
1 cup unsweetened almond milk
- Line a cupcake pan with cupcake liners. Preheat the oven to 350°F.
- In a medium mixing bowl, sift together flour, cocoa, baking powder, baking soda, and salt. Set aside.
- In a large bowl, mix Earth Balance Soy Free Buttery Sticks, applesauce, coconut sugar, and vanilla extract until well combined. Add the flour mixture alternately with the almond milk and mix to combine.
- Fill cupcake liners a little more than
3
⁄
4
full. Bake 12–14 minutes. Remove from pan and cool on a wire rack. Store cupcakes in an airtight container.
PER SERVING
Calories: 180
|
Fat: 4g
|
Protein: 3g
|
Sodium: 175mg
|
Fiber: 2.5g
|
Carbohydrates: 36g
|
Sugar: 24g
For a non-vegan version, replace the applesauce with 2 eggs and the almond milk with 2% milk. Use regular butter instead of Earth Balance Soy Free Buttery Sticks.
Unlike most crepe recipes, these crepes aren’t rolled, but rather stacked on top of each other with the filling layered throughout! Bursting with fruit in every layer, this cake makes a stunning statement for Sunday brunch or a holiday breakfast.
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SERVES 8
2 cups unsweetened almond milk
3 large eggs
2 tablespoons honey
3 tablespoons grapeseed oil
1 teaspoon sea salt
1 teaspoon vanilla extract, divided
2 cups plus 2 tablespoons white spelt flour, divided
1 cup plain Greek yogurt
3
⁄
4
cup powdered xylitol
1
⁄
2
cup sliced strawberries
1
⁄
2
cup blueberries
1
⁄
2
cup raspberries
- In a small bowl, combine the almond milk, eggs, honey, oil, salt, and
1
⁄
2
teaspoon vanilla. Whisk in 1
3
⁄
4
cups flour until combined. - Heat a medium nonstick skillet or griddle over medium heat. Pour about 3 tablespoons of the batter onto the hot pan and immediately lift the pan off the heat and swirl the pan to make the batter form a thin circle. Flip the crepe when the edges begin to lift and darken. Remove from pan and cool on a wire rack. Repeat with remaining batter.
- Refrigerate crepes, uncovered, for 30 minutes.
- In a small bowl, combine yogurt, xylitol, 6 tablespoons flour, and
1
⁄
2
teaspoon vanilla. - Place two crepes on the bottom of a serving dish or plate. Top with 2 tablespoons of yogurt cream. Place two more crepes over the cream. Top crepes with 2 tablespoons of cream and layer berries over cream. Repeat with remaining ingredients, ending with a dollop of cream and berries. Refrigerate cake, uncovered, for at least 2 hours or until set. When ready to serve, slice with a sharp knife.