Sugar Free Recipes & Ideas

Having hit day 10 on my No Bread & Sugar ( No BS ) challenge, I’ve been requested by many to do a post with recipes and ideas on what to eat should one want to / require having no sugar or flour in their diets.

Firstly, it takes a little more planning than normal. You need to plan ahead with regard to what you’d like to eat, what you are going to use in the meals and then sometimes meals require some prep ahead of time.

Usually my main meal which is dinner, is the easiest as I don’t generally cook with a lot of sauces and all it takes for me is to leave out bread or roti which I would normally eat my meal with. I tend to cook more Veges as a side along with having a salad and the now obligatory ( for me, since I find it filling ) avocado.

Having grown up needing something sweet after every meal, and now, having cut out sugar from even dates and honey, I’ve hit a slight challenge. So, instead of sweets or cake / dessert / biscuits, I buy organic sweet potatoes which I roast in the oven, while hot spread a little butter, liberal sprinkle of cinnamon and I’m good to go..

I’ve learnt that flavours such as vanilla and cinnamon, give the body signals that it’s eaten something sweet, thereby letting you feel satiated as if you’ve had some sugar. Coconut cream, is another ingredient that has a natural sweetness- not overpowering, but very subtle and again lets you feel like you’ve eaten something that was sweet.


Overnight Oats

In a honey jar add the following ingredients:
1/2 cup rolled oats
1/2 cup milk or coconut milk
1 tsp chia seeds ( optional )
The above makes up your base, you can now add 1/4 cup of any nut butter or Greek yoghurt, as well as cinnamon and vanilla to flavour ( see variations below)
Mix and place in fridge overnight.
In the morning mix again, spoon into a bowl, add more milk if too thick, then top with fruits and nuts of your choice.

Variations / toppings:

Apple, walnuts, cinnamon.
Banana, almonds, vanilla flavour 
Greek yoghurt, strawberrys, vanilla flavour

Smoothies:

My base is usually milk and some Greek yoghurt or coconut water
I then add frozen and fresh fruit :
– strawberries and a 1/4 banana with vanilla flavour
– strawberry and kiwi with vanilla
– 1/2 banana and a nut butter with cinnamon 
– pineapple and coconut water 
– mango, oats, chia, pineapple all work amazingly and the combinations seem endless.

Desserts:

Banana Avocado Chocolate Pudding ( serves approx 6 )

4 bananas
1/2 cup cocoa
1ripe avocado
Place all the above into a blender, pulse till smooth and combined. Spoon into serving dishes and refrigerate till chilled. Can serve with a dollop of whipped coconut cream.

No Churn 2 & 3 Ingredient Ice Cream ( serves 2 )

Peanut Butter & Banana Ice Cream

1 1/2 peeled medium bananas, sliced into coins and frozen until solid
3 tablespoons peanut butter
1 tbls honey

Blend bananas in food processor until they are the consistency of soft serve ice cream. Blend in peanut butter and transfer to a freezer container and freeze until solid.

Dark Chocolate Banana Ice Cream

1 1/2 peeled medium bananas, sliced into coins and frozen until solid
3 tablespoons unsweetened cocoa powder
2 tablespoons cream
1/2 teaspoon vanilla extract

Blend bananas in food processor until they are the consistency of soft serve ice cream. Blend in cocoa powder, cream, and vanilla. Transfer to a freezer container and freeze until solid.

Cinnamon Dulce Banana Ice Cream

1 1/2 peeled medium bananas, sliced into coins and frozen until solid
2-3 pitted dates
1/2 teaspoon freshly-ground cinnamon

Blend bananas in food processor until they are the consistency of soft serve ice cream. Blend in cinnamon. Transfer to a freezer container and freeze until solid.

Strawberries & Cream Banana Ice Cream

1 1/2 peeled medium bananas, sliced into coins and frozen until solid
1/3 cup roughly chopped frozen strawberries
2 tablespoons cream

Blend bananas in food processor until they are the consistency of soft serve ice cream. Blend in strawberries and cream until smooth, and transfer to a freezer container and freeze until solid.

Tip: I omit the dates and honey and it’s still sweet enough.


Honey Roasted chickpeas

1 can chickpeas
1/2 tablespoon coconut oil
1 tablespoon honey
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
1/8 teaspoon sea salt

Preheat oven to 180 deg C
Line a baking sheet with parchment paper.
Drain and rinse the chickpeas in a colander. Place them on a towel to dry off.
Spread chickpeas on a baking sheet in a single layer. 
Bake for approximately 45 minutes or until crispy. Test one, and if it’s still soft, bake for longer.

Banana Donuts

2 tbls peanut butter
2 tbls coconut oil
2 mashed bananas 
2 tbls milk
2 eggs
1 tsp vanilla
1/4 cup coconut flour
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 tsp cinnamon

Preheat oven to 180 deg C.
In a medium bowl, add coconut oil and almond butter. Microwave for 15 seconds.
Add in bananas, coconut milk and vanilla.
Whisk to combine.
Sift in coconut flour, baking soda, baking powder, salt and cinnamon. 
Combine. 
Put into greased donut pan ( can be made in an automatic donut maker )
Bake for 15-17 minutes, or until a toothpick comes out clean.

Notes:

Bananas should always preferably be only half ripe as they are quite full of natural sugars.
Please also note, these are recipes and ideas I have found using the Internet in my quest to eat healthy but tasty foods.

Join the discussion.. Comments are appreciated.