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®) (15 page)
Authors: Annie Forsyth,Holly Forsyth
Try this sweet nutty salad dressing over sweet or savory salads. It also doubles as a meat marinade.
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MAKES 1 CUP
3
⁄
4
cup olive oil
1
⁄
4
cup walnut oil
3 tablespoons balsamic vinegar
1 large dried fig
3 large walnut halves
1
⁄
4
teaspoon sea salt
1
⁄
8
teaspoon garlic powder
- In a high-powered blender or food processor, combine all ingredients and blend until smooth and creamy.
- Store covered in the refrigerator for up to 3 weeks.
PER SERVING
(2 tablespoons) Calories: 252
|
Fat: 27g
|
Protein: 0g
|
Sodium: 75mg
|
Fiber: 0g
|
Carbohydrates: 2g
|
Sugar: 1g
This dressing is a delicious alternative to the sugary-sweet vinaigrettes found in the supermarket. It’s full of healthy oils, vinegars, and mineral-packed raw honey.
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MAKES 1 CUP
1 tablespoon red wine vinegar
2 tablespoons crushed raspberries
3 tablespoons apple cider vinegar
1
⁄
3
cup olive oil
1
⁄
3
cup honey
1
⁄
4
teaspoon guar gum
- In a small bowl, whisk all ingredients together until thick.
- Store covered in the refrigerator for up to 3 weeks.
PER SERVING
(2 tablespoons) Calories: 125
|
Fat: 9g
|
Protein: 0g
|
Sodium: 2mg
|
Fiber: 0g
|
Carbohydrates: 12g
|
Sugar: 12g
Find guar gum in health food stores or online. A very small amount added to salad dressings and sauces thickens them instantly.
This mayonnaise is packed with healthy protein and has a delicious light flavor. Use it as a sandwich spread or in any recipe that calls for mayonnaise.
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MAKES 1 CUP
1 cup cashews
1
⁄
4
cup water
1
⁄
4
cup olive oil
3 tablespoons lemon juice
2 tablespoons apple cider vinegar
1
⁄
4
teaspoon sea salt
1
⁄
8
teaspoon powdered stevia
- In a high-powered blender, grind cashews until they form a flour.
- Add remaining ingredients and blend well.
- Store covered in the refrigerator for up to 3 weeks.
PER SERVING
(1 tablespoon) Calories: 70
|
Fat: 6g
|
Protein: 1g
|
Sodium: 38mg
|
Fiber: 0g
|
Carbohydrates: 2g
|
Sugar: 0g
This fresh berry spread is a lovely replacement for store-bought jam. Enjoy it on bread, spread over waffles, or in any favorite recipe.
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MAKES 1 CUP
1
⁄
4
cup chia seeds
3 tablespoons water
2 teaspoons vanilla extract
1
1
⁄
2
cups sliced strawberries
1 tablespoon honey
- In a small bowl, combine the chia seeds with the water and vanilla. Set aside for 20 minutes.
- In a blender, add the chia mixture, strawberries, and honey. Blend until just combined and still a little chunky.
- Pour into an airtight container and let set for 1 hour in the refrigerator. Jam will keep in the refrigerator for up to 1 week.
PER SERVING
(2 tablespoons) Calories: 45
|
Fat: 3g
|
Protein: 1g
|
Sodium: 0mg
|
Fiber: 1g
|
Carbohydrates: 5g
|
Sugar: 4g
A fresh and delightful citrus dressing that enhances both green and fruit salads, this vinaigrette goes especially well with kale.
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MAKES
1
⁄
2
CUP
1
⁄
3
cup olive oil
2 teaspoons frozen 100% orange juice concentrate
2 teaspoons fresh lemon juice
2 teaspoons maple syrup
1
⁄
2
teaspoon sea salt
1
⁄
2
teaspoon ground black pepper
1
⁄
8
teaspoon garlic powder
- In a small bowl, whisk all ingredients until combined.
- Pour in a salad dressing container and serve. Refrigerate leftovers for up to 1 week.
PER SERVING
(2 tablespoons) Calories: 170
|
Fat: 18g
|
Protein: 0g
|
Sodium: 296mg
|
Fiber: 0g
|
Carbohydrates: 3g
|
Sugar: 2g
This rich and creamy sauce is perfect for a fondue party. Serve alongside chocolate fondue for a healthier dipping sauce for apples, bananas, graham crackers, marshmallows, brownie bites, and even assorted cheeses in this luscious sauce.
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SERVES 2
8 Medjool dates, pitted
1 cup water
1 tablespoon coconut butter
1
⁄
3
cup plus 1 tablespoon maple syrup
1
1
⁄
2
teaspoons vanilla extract
- In a small bowl, soak dates in the water for 30 minutes. Transfer dates to a food processor, reserving the soaking liquid.
- Add coconut butter to the dates and process until a soft paste forms. Add the maple syrup and 2 tablespoons of the date soaking water a little at a time, and process until blended. Add vanilla and pulse until smooth.
PER SERVING
Calories: 320
|
Fat: 6g
|
Protein: 1g
|
Sodium: 7mg
|
Fiber: 3g
|
Carbohydrates: 68g
|
Sugar: 59g
This sauce is perfect for dipping, but if a thinner sauce is required—for pouring over a cake or ice cream, for example—add more date water until desired consistency is reached.
This dressing would go perfectly on a spinach salad served with berries, almonds, and feta cheese. The poppy seeds provide a lovely crunch.
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MAKES 1 CUP
1
⁄
2
cup grapeseed oil
1
⁄
4
cup honey
1
⁄
4
cup white vinegar
1
⁄
2
teaspoon sea salt
2 teaspoons poppy seeds
- In a small bowl, whisk all ingredients together until combined.
- Serve immediately or refrigerate for up to 3 weeks.
PER SERVING
(2 tablespoons) Calories: 154
|
Fat: 13g
|
Protein: 0g
|
Sodium: 148mg
|
Fiber: 0g
|
Carbohydrates: 8g
|
Sugar: 9g
This simple syrup is lovely over pancakes and salads and can be drizzled over any baked dish. For a thicker syrup, omit the almond milk.
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SERVES 2
1
⁄
3
cup frozen strawberries
1 tablespoon almond milk
1
⁄
2
teaspoon vanilla extract
4 drops liquid stevia
In a food processor, combine all ingredients and pulse until a syrup forms. Warm over the stove if a hot syrup is preferred.
PER SERVING
Calories: 17
|
Fat: 0g
|
Protein: 0g
|
Sodium: 5mg
|
Fiber: 1g
|
Carbohydrates: 4g
|
Sugar: 2g
Creamy and dreamy with a touch of spice, this pumpkin dip is a fabulous spread for just about anything! Enjoy as a dip with cookies or fruit—or crumble graham crackers over it, add whipped cream, and eat it like pudding right out of the bowl.
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YIELDS 1
1
⁄
4
CUPS
1 cup plain Greek yogurt
1
⁄
4
cup pumpkin purée
3 tablespoons maple syrup
1 teaspoon cinnamon
1 teaspoon pumpkin pie spice
In a small mixing bowl, combine all the ingredients until smooth and creamy. Serve.
PER SERVING
(
1
⁄
4
cup) Calories: 63
|
Fat: 1.5g
|
Protein: 3g
|
Sodium: 24mg
|
Fiber: 0g
|
Carbohydrates: 11g
|
Sugar: 9g
Ditch the plain maple syrup on typical breakfast items for this spread instead! Enjoy the flavors of pumpkin and spice on chocolate chip pancakes or French toast.
Drinks
Sparkling Pomegranate Lime Juice
“I Can’t Believe It’s a Green Smoothie” Smoothie
This raw drink is a refreshingly simple way to enjoy a daily dose of vitamins C and A and potassium. It energizes the body first thing in the morning or refuels after a workout.
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SERVES 1
1 cup spinach
1 large cucumber, peeled and sliced
1
⁄
2
medium frozen banana
Juice of 3 medium oranges
1 teaspoon vanilla extract
1
⁄
2
cup ice
Combine all ingredients in a blender and blend until smooth. Serve immediately.
PER SERVING
Calories: 302
|
Fat: 1g
|
Protein: 7g
|
Sodium: 31mg
|
Fiber: 13g
|
Carbohydrates: 72g
|
Sugar: 50g
Cucumbers are 95 percent water and still contain almost all the vitamins the body needs in a day. Cucumber skins provide great relief for a sunburn, and placing a slice of cucumber against the roof of the mouth will help with bad breath.
Simmering cider makes your whole house smell festive! Multiply this recipe to share with friends at a holiday party.
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SERVES 2
2 cups 100% apple juice
1 cinnamon stick
1
⁄
8
teaspoon pumpkin pie spice mix
Combine all ingredients in a saucepan over low heat. Cover and simmer 1 hour. Serve hot.
PER SERVING
Calories: 149
|
Fat: 0g
|
Protein: 0g
|
Sodium: 11mg
|
Fiber: 8g
|
Carbohydrates: 39g
|
Sugar: 24g