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.

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
   
2. 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.
   
3. 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.
   
4. 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.
   
5. 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.
   
6. In a small bowl, beat the remaining egg with water and brush egg wash over the top and sides of each scone.
   
7. Bake for 10 minutes or until golden brown.
   

PER SERVING
Calories: 290
|
Fat: 10g
|
Protein: 8g
|
Sodium: 813mg
|
Fiber: 6g
|
Carbohydrates: 45g
|
Sugar: 9g

Satisfy a chocolate craving while providing the body with healthy fats, probiotics, and minerals.

1. Preheat the oven to 350°F. Place 10 cupcake liners in a muffin pan and spray liners with cooking spray.
   
2. In a medium bowl, combine yogurt, honey, molasses, egg, and coconut oil and stir well. Add remaining ingredients and mix to combine.
   
3. 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

Perfect for hamburgers, chicken salad, or even peanut butter and jelly, this versatile bread can easily replace any sandwich bread.

1. Dissolve yeast and honey in warm water in a large mixing bowl. Wait 5 minutes for it to bubble.
   
2. 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.
   
3. 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.
   
4. 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

This basic bread recipe creates wonderful sandwiches! It’s also perfect paired with a bowl of soup or a seasonal salad.

1. In a medium bowl, combine water, yeast, and 1 tablespoon of honey. Let sit for 5 minutes until it bubbles.
   
2. In the bowl of an electric mixer, combine 4 cups of flour with coconut sugar, salt, and ground flaxseed.
   
3. 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.
   
4. Remove mixing bowl from the electric mixer and cover with a towel to rise for 1 hour.
   
5. Preheat oven to 375°F. Spray a 9" × 5" loaf pan with cooking spray.
   
6. Roll out and form dough into a loaf shape and place into prepared pan.
   
7. 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

Filled with lots of healthy grains and mineral-packed maple syrup, this bread is a great breakfast treat or soup accompaniment.

1. In a small bowl, combine water with yeast. Allow it to sit for 5 minutes until it bubbles.
   
2. 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.
   
3. Remove the bowl from the mixer and cover with a towel. Place bowl in a warm place to rise for 1 hour.
   
4. 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.
   
5. 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

Real vanilla beans add incredibly warm floral notes to these moist muffins. They are so deliciously sweet, they can almost pass as cupcakes.

1. Preheat oven to 375°F. Line 1 muffin pan with liners and lightly spray liners with cooking spray.
   
2. In a small bowl, combine applesauce and flaxseed.
   
3. 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.
   
4. Pour batter into prepared muffin liners.
   
5. 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

When muffins this good come in small portions, eating 3 or 4 isn’t a problem for the waistline and is still extremely satisfying.

1. Preheat oven to 400°F. Line two mini muffin tins with 24 cupcake liners and spray liners with cooking spray.
   
2. In a medium mixing bowl, mix together yogurt, oil, egg, almond milk, vanilla, honey, lemon juice, and lemon zest until well combined.
   
3. In a small bowl, combine baking powder, baking soda, poppy seeds, salt, and flour.
   
4. Add the flour mixture to the mixing bowl, just mixing until the ingredients barely come together.
   
5. 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