Tag Archives: sugar-free

Corn Cakes

25 Feb

corn cakes

Ingredients: ground rolled oats, ground yellow cornmeal, baking powder, salt, banana, coconut oil, organic milled flaxseed, water, almond milk, agave nectar, and vanilla extract.

In a large bowl, whisk together 1 1/4 cups fine ground rolled oats, 2 cups fine ground yellow corn meal, 3 TSP baking powder, and 1/2 TSP salt. Set aside. In a small bowl, combine 1 TBSP organic milled flaxseed with 3 TBSP water. This is used as an egg substitute. Blend together with 1/2 a ripe banana, 1/3 cup coconut oil, 2 cups almond milk, 3 TBSP agave nectar, and 1 TSP vanilla. Combine the wet mixture with the dries and let it sit for at least 5 minutes before giving a final stir.  Grill by 1/3 cupfuls and enjoy!

Experiment:  Perhaps you could use something other than ground oats, like brown rice or coconut flour.  Substitute almond milk for another dairy or non dairy option.  Add a few tablespoons of fresh corn to the mix for texture.  Try making a savory version by omitting the agave and adding scallions, chives, cayenne pepper, garlic, and onion powder, or other herbs and spices of your choice!
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Banana Bread Pudding (Gluten-Free & Sugar-Free)

13 Sep

Ingredients: Ground pressed raw almond pulp (leftover from when you made Almond Milk), bananas, applesauce, butter, honey, oats, walnuts, eggs, coconut milk, vanilla, dates, salt, baking soda, baking powder, and cinnamon.

Heat your oven to 375 degrees.

In a food processor, puree one frozen banana and one fresh banana, ¾ cup unsweetened applesauce, two eggs, one can coconut milk, one teaspoon vanilla, half cup honey, and half cup softened butter. Pour this mixture into a large mixing bowl.

Then, again using the food processor, chop twelve dried dates and ⅔ cup walnuts. Pour this into another mixing bowl and stir in two pinches of salt, one teaspoon ground cinnamon, one teaspoon baking soda, half teaspoon baking powder, and three cups raw pressed almond pulp until well combined.

Next, combine the liquid mixture with the dry mixture into one bowl and stir until it is smooth. It should look similar to cake batter.

Lastly, pour it into a greased nine by thirteen cake pan and bake on the middle rack in your oven for 35 minutes on 375 degrees and then another twenty minutes, turning the oven down to 325 degrees. Let it cool completely before cutting into it and dishing up.

This dessert makes the kitchen smell heavenly! It’s delicious served at room temperature or slightly warm. You can put ice cream on top or a dollop of yogurt. Store it in your refrigerator and then try a piece cold. It’s good that way too!

Experiment: Try adding raisins, carob chips, or chocolate chips.

Sugar Freeze

23 Aug

Ingredients: Unsweetened chocolate squares, crunchy unsweetened peanut butter, honey, vanilla, milk, oats, wheat bran, and salt.

Start with a small saucepan over low heat. Melt 4 squares unsweetened chocolate with about one cup crunchy unsweetened peanut butter, 3/4 cup honey, about a tablespoon of vanilla, and enough milk to make the mixture saucy—up to 1/4 cup. It should whisk fairly easily.

In a mixing bowl stir together 1 1/4 cups of old fashioned raw rolled oats, 1/4 wheat bran, and 1/4 teaspoon of salt.

Stir the chocolate sauce in with the oat mixture. Then spread it into a baking pan. It doesn’t really matter the shape but no bigger than a nine by thirteen rectangle. It’s thick but, once you get it spread most of the way out, you can take a piece of wax or parchment paper, place it over the surface, and use your hands to press the batter into the edges and make it level. Either leave the wax paper on or cover it with saran wrap and put it in the freezer to set. It takes at least an hour to set and it’s best served after two hours.

Experiment: Try using almond butter instead of peanut butter. Add whole roasted chopped peanuts to give it even more peanut flavor and texture. Use flax seed meal instead of wheat bran for a gluten-free version. Add 1/4 cup shredded unsweetened coconut. With almond butter, these taste like Almond Joy candy bars. Substitute soy milk, almond milk, or rice milk for regular milk.

Buttermilk Blackstrap Molasses Pancakes

16 Aug

Ingredients: Spelt flour, baking soda, baking powder, salt, honey, blackstrap molasses, buttermilk, butter, eggs, and vanilla extract.

You’ll need two medium sized mixing bowls to start.

In the first bowl, mix three cups spelt flour with three teaspoons of baking soda, two teaspoons of baking powder, and 1/4 teaspoon of salt.

In the second bowl, whisk together three cups of buttermilk, two eggs, 1/4 cup of melted butter, one teaspoon of vanilla extract, one tablespoon of honey, and two tablespoon of blackstrap molasses.

Combine the two bowls into one and whisk well. Let it set for about five minutes before you begin grilling them. These proportions make about eighteen big pancakes.

Experiment: These are very flavorful so, instead of sugary syrup, try serving them topped with fresh fruit, almond butter, plain yogurt, applesauce or a touch of honey. Try adding some spices to the dry ingredients if you like. Maybe cinnamon, nutmeg, allspice, or ground ginger. Stir in mashed banana or other fruit. Or try mixing the flour and butter milk in a bowl the night before and leave it on the counter to soak and then add the remaining ingredients in the morning before grilling them. This makes the pancakes super yummy and easy to digest.

Shopping Tips: I buy spelt flour in my grocery store’s bulk section and blackstrap molasses in the nutrition section.

Cold Creamed Cocoa (sugar-free)

19 Jul

Ingredients: Unsweetened chocolate squares, unsweetened creamy peanut butter or almond butter, coconut oil, milk, vanilla extract, honey, old fashioned rolled oats, and Cream of Wheat.

You’ll need two sauce pans and a square or rectangle shaped baking dish (preferably glass) to start.

In one saucepan melt together, over low heat, two ounces of unsweetened chocolate, 3/4 cup unsweetened creamy peanut butter or unsweetened almond butter, two tablespoons of organic coconut oil, 3/4 cup honey, and about 1/3 cup of milk. Sometimes, if it is seeming too thick as it melts, I’ll add a bit more milk. The consistency should be more like a sauce and less like a batter.

At the same time that the chocolate sauce is melting, bring 1 1/2 cups milk to boil over medium heat in the second saucepan. Then, slowly stir in three tablespoons of Cream of Wheat (also called farina), until it returns to a boil. Then reduce the heat to low, stir in half a cup of oats, and let it thicken for several minutes.

Lastly, combine the two saucepans to one and then pour it all into the baking dish. Let it cool on the counter until it’s just warm. Then place it in the refrigerator to set for at least an hour before serving.

I like to top each serving with a dollop of Zoi Greek Yogurt (honey sweetened) on top.

Experiment: Try different sweeteners like agave nectar, more or less honey, black strap molasses, whipped frozen banana, etc. Add something other than oats for texture. Substitute almond milk or soy milk for regular milk.