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®) (9 page)

Mini Cinnamon Sugar Muffins

A delicious combination of several natural sweeteners is used in these muffins. Coconut sugar creates a brown-sugar-like topping appearance and the xylitol gives a white-sugar-like experience to the senses.

INGREDIENTS
|
SERVES 12

1

2
cup powdered honey

1 cup butter, divided

1

2
teaspoon nutmeg

1
1

4
teaspoons cinnamon, divided

1

2
cup unsweetened almond milk

1 teaspoon baking powder

1 cup white whole-wheat flour

1

4
teaspoon vanilla extract

1

4
cup coconut sugar

1 tablespoon xylitol

  1. Preheat oven to 350°F. Line two mini muffin tins with cupcake liners and spray liners with cooking spray.
  2. In a medium mixing bowl, combine powdered honey,
    1

    2
    cup butter, nutmeg,
    1

    4
    teaspoon cinnamon, almond milk, baking powder, flour, and vanilla.
  3. Pour batter into prepared muffin tins and bake for 18 minutes or until a toothpick poked into the center comes out clean.
  4. While muffins are baking, melt the remaining butter and mix it with the coconut sugar, xylitol, and remaining cinnamon.
  5. When muffins are done, pour the melted butter mixture over the tops and allow to cool slightly before eating.

PER SERVING
Calories: 238
|
Fat: 16g
|
Protein: 2g
|
Sodium: 50mg
|
Fiber: 2g
|
Carbohydrates: 25g
|
Sugar: 16g

One-Hour Dinner Rolls

Here’s a tasty and quick recipe for dinner rolls that will have people believing you spent hours in the kitchen.

INGREDIENTS
|
SERVES 12

1

2
cup warm water heated to 110°F

1

4
cup plus 1 tablespoon powdered honey, divided

1 tablespoon yeast

1
1

4
cups whole milk

5 tablespoons butter, softened

2 large eggs

1 teaspoon sea salt

4
1

2
cups white whole-wheat flour

2 tablespoons butter, melted

  1. In a small bowl, combine water, 1 tablespoon powdered honey, and yeast. Allow to sit for 5 minutes until it bubbles.
  2. Scald milk in the microwave for 2 minutes. Melt softened butter into the milk and let cool.
  3. In a large mixing bowl, beat together eggs,
    1

    4
    cup powdered honey, salt, and the milk and butter mixture.
  4. Add yeast mixture to the batter. While continuing to mix, add flour. Knead dough for 5 minutes. If the dough is too sticky, add just a bit more flour, but do not exceed 5 cups.
  5. Place dough back in the bowl and cover with a towel. Set the bowl in a warm place for 30 minutes for the dough to rise.
  6. Preheat oven to 400°F. Spray 2 muffin pans with cooking spray.
  7. Pinch 1" balls from the dough and roll until smooth. Place three of these 1" balls into the bottom of each muffin cup.
  8. Bake for 10 minutes or until golden brown on top. Brush with melted butter and serve.

PER SERVING
Calories: 288
|
Fat: 10g
|
Protein: 9g
|
Sodium: 237mg
|
Fiber: 6g
|
Carbohydrates: 43g
|
Sugar: 10g

Activating Yeast

A simple kitchen thermometer is the best way to ensure water is warm enough to activate the yeast in a recipe but not so hot that it kills the yeast, leaving it inactive. Using water that is either too cold or too hot will hinder the yeast from making bread rise. Fresh yeast and a bit of honey added to 110°F water will cause bubbles and foaming in the mixture after 5 minutes. This foaming lets you know the yeast has been activated properly for baking.

Pumpkin Spice Muffins

Warm, moist, and comforting, these muffins are wonderful served with
Dairy-Free Cinnamon Honey Butter
(see recipe in Chapter 6) or paired with an afternoon cup of tea.

INGREDIENTS
|
SERVES 12

1 cup canned pumpkin

1

3
cup grapeseed oil

2 large eggs

1 cup powdered honey

1

2
cup maple sugar

1 teaspoon molasses

1 teaspoon vanilla extract

1

2
teaspoon baking soda

3

4
teaspoon baking powder

1

2
teaspoon sea salt

1

2
tablespoon pumpkin pie spice

2 teaspoons cinnamon

1

8
teaspoon nutmeg

1
1

2
cups spelt flour

  1. Preheat oven to 350°F. Line a muffin pan with muffin liners and spray liners with cooking spray.
  2. In a large mixing bowl, add all ingredients and whisk until combined.
  3. Pour batter into prepared muffin liners, filling
    3

    4
    of the way full.
  4. Bake for 20 minutes or until a toothpick poked into the center of a muffin comes out clean.

PER SERVING
Calories: 391
|
Fat: 7.5g
|
Protein: 7g
|
Sodium: 197mg
|
Fiber: 2.4g
|
Carbohydrates: 75g
|
Sugar: 30g

Raspberry Muffins

Tart raspberries combined with a delicious hint of citrus make these muffins incredibly delicate and flavorful.

INGREDIENTS
|
SERVES 24

4 cups white whole-wheat flour

1
1

3
cups powdered honey

4 teaspoons baking powder

1 teaspoon sea salt

1

2
cup butter, softened

1

2
cup grapeseed oil

1
1

2
cups full-fat coconut milk

2 large eggs

1

2
teaspoon vanilla extract

2 cups frozen raspberries

2 tablespoons xylitol

  1. Preheat oven to 400°F. Line 2 muffin pans with cupcake liners and spray liners with cooking spray.
  2. In a medium bowl, combine flour, powdered honey, baking powder, and salt. Stir in butter and oil.
  3. In a second bowl, mix coconut milk, eggs, and vanilla. Add the coconut milk mixture to flour mixture and mix until just barely combined.
  4. Fill each muffin cup
    1

    4
    of the way full. Place 2 or 3 raspberries on top of the batter and add more batter over the raspberries. Each muffin cup should be filled
    3

    4
    of the way to the top. Sprinkle xylitol on top.
  5. Bake muffins for 15 minutes or until a toothpick poked into the center of a muffin comes out clean.

PER SERVING
Calories: 237
|
Fat: 9g
|
Protein: 4g
|
Sodium: 195mg
|
Fiber: 3.5g
|
Carbohydrates: 38g
|
Sugar: 20g

Powdered Honey

Powdered honey is a great dry sweetener for baking. Powdered honey bakes similarly to regular liquid honey in that it browns quickly. Watch these muffins carefully toward the end of baking and cover with foil if they are browning too quickly.

Vegan Banana Nut Bread

The perfect combination of sweet and nutty, this egg- and dairy-free bread is a delicious alternative to regular banana bread, whether you are vegan or not.

INGREDIENTS
|
SERVES 8

2 large ripe bananas

3

4
cup date sugar

1

4
cup unsweetened applesauce

1

3
cup unsweetened almond milk

1 tablespoon lemon juice

1

4
cup melted coconut oil

1

2
teaspoon sea salt

1 tablespoon vanilla extract

1
1

4
cups white rice flour

1

4
teaspoon xanthan gum

1 teaspoon baking soda

1

2
teaspoon baking powder

1 tablespoon ground flaxseed

1 tablespoon cinnamon

1

2
cup chopped walnuts

  1. Preheat oven to 350°F. Spray a 9" × 5" loaf pan with cooking spray.
  2. In a large bowl, mash bananas with date sugar until smooth. Add applesauce, almond milk, lemon juice, oil, salt, and vanilla.
  3. In a small bowl, mix flour, xanthan gum, baking soda, baking powder, flaxseed, and cinnamon.
  4. Add the flour mixture to the banana mixture and whisk together until well combined. Add walnuts. Pour batter into prepared pan.
  5. Bake for 30 minutes or until a toothpick poked into the center comes out clean.

PER SERVING
Calories: 322
|
Fat: 13g
|
Protein: 4g
|
Sodium: 343mg
|
Fiber: 3g
|
Carbohydrates: 50g
|
Sugar: 25g

Healthy Zucchini Bread

Ribbons of green vegetables aren’t the only reason this bread is a winner. It’s full of heart-healthy oils, whole grains, and even some fruit!

INGREDIENTS
|
SERVES 12

3 cups spelt flour

1 teaspoon sea salt

1 teaspoon baking soda

1 teaspoon baking powder

2
1

2
teaspoons ground cinnamon

3 large eggs

1

2
cup grapeseed oil

1

2
cup unsweetened applesauce

2 cups coconut sugar

1 tablespoon vanilla extract

2 cups grated zucchini

  1. Preheat oven to 325°F. Spray two 9" × 5" loaf pans with cooking spray.
  2. In a medium mixing bowl, whisk together flour, salt, baking soda, baking powder, and cinnamon.
  3. In a large bowl, beat together eggs, oil, applesauce, coconut sugar, and vanilla. Stir in flour mixture. Fold in grated zucchini.
  4. Pour batter into pans and bake for 40–45 minutes or until a knife poked into the center comes out clean.

PER SERVING
Calories: 354
|
Fat: 11g
|
Protein: 5g
|
Sodium: 362mg
|
Fiber: 2g
|
Carbohydrates: 60g
|
Sugar: 35g

Natural Baking Mix

A healthy alternative to store-bought baking mixes, this homemade version stores easily in the freezer for up to 2 months. Make delicious waffles, pancakes, and biscuits in minutes!

INGREDIENTS
|
MAKES 6 CUPS

5 cups white whole-wheat flour

1

4
cup baking powder

2 tablespoons powdered honey

1

2
teaspoon sea salt

1 cup cold butter

  1. In a large mixing bowl, combine the flour, baking powder, powdered honey, and salt. With two knives, cut butter into the flour mixture until the butter is broken up into small pieces, but not completely mixed in.
  2. Store this mixture in the freezer in a gallon-size zip-top plastic bag or freezer-safe glass jar and use in recipes that call for baking mixes.

PER SERVING
(
1

4
cup) Calories: 636
|
Fat: 32g
|
Protein: 14g
|
Sodium: 1,181mg
|
Fiber: 12g
|
Carbohydrates: 80g
|
Sugar: 6g

Baking Mix 101

Store-bought baking mixes are typically filled with hydrogenated oils and refined sugar. This baking mix yields great-tasting results with ingredients that are nourishing for the body.

Soft Pretzels

Buttery, salty, and extra soft, these pretzels are sure to hit the spot. Yeast and honey and a baking soda glaze are the secret ingredients for super delicious pretzels at home. Pretzels are best when freshly buttered and salted, warm from the oven.

INGREDIENTS
|
SERVES 10

2
1

4
teaspoons active dry yeast

2 teaspoons honey

1
1

2
cups warm water, divided

2
1

2
cups white whole-wheat flour

1

4
teaspoon sea salt

1 tablespoon baking soda

1

4
cup melted butter

1 tablespoon coarse salt

  1. In a small bowl, combine yeast, honey, and 1 cup warm water heated to 110°F. Mix gently and set aside for 5 minutes.
  2. In the bowl of a stand mixer, combine flour and sea salt. Stir in yeast mixture and mix at medium speed for 5 minutes. Remove the bowl from the mixer and cover with a towel; place in a warm spot and let rise for 30 minutes.
  3. Preheat oven to 500°F. Line a baking sheet with parchment paper.
  4. When the dough has risen for 30 minutes, turn it out onto a lightly floured surface, and shape into a loaf. Using a knife, cut the dough into 10 equal parts. Roll each part into a rope, about
    3

    4
    " thick. Loop and fold each piece of dough into a pretzel shape. Place on the baking sheet and let stand for 5 minutes.
  5. In a small bowl, combine
    1

    2
    cup warm water and baking soda. Dip each pretzel in the baking soda water and return to baking sheet.
  6. Bake for 8–10 minutes until tops are golden brown. Remove from the oven and brush with melted butter and sprinkle with coarse salt.

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