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®) (35 page)
Authors: Annie Forsyth,Holly Forsyth
If you don’t have a double broiler, an easy substitute is a pot with simmering water and a heat-safe glass bowl on top.
Fresh oranges with the white pith still intact over the orange blend into a creamy, foamy mousse pudding! Enjoy this treat’s natural dose of vitamin C, bioflavonoids, and antioxidants.
|
SERVES 2
2 large oranges
2 tablespoons cold water
2 tablespoons xylitol
1
⁄
2
teaspoon vanilla extract
- Using a sharp knife, carefully cut off only the oranges’ skin, leaving the white pith intact. Quarter the oranges, removing seeds and tough center membranes.
- In a high-speed blender, add oranges, water, xylitol, and vanilla and blend until recipe doubles in volume and is frothy.
- Pour into dessert bowls and enjoy immediately.
PER SERVING
Calories: 95
|
Fat: 0g
|
Protein: 1g
|
Sodium: 0mg
|
Fiber: 3g
|
Carbohydrates: 27g
|
Sugar: 12g
Use chilled oranges and very cold water so this pudding stays cool after blending. This mousse can also be frozen for an icy treat.
Instead of heavy cream, this recipe uses thick, creamy coconut milk for a fantastic flavor in these mint shakes. Garnish with a fresh mint leaf for a pretty presentation.
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SERVES 2
1 (14-ounce) can full-fat coconut milk, chilled in freezer for 1 hour
2
⁄
3
cup xylitol
1
⁄
2
cup powdered honey
3
⁄
4
teaspoon peppermint extract
1
⁄
2
teaspoon vanilla extract
1
⁄
8
teaspoon xanthan gum
1
⁄
8
teaspoon sea salt
- Pour chilled coconut milk into a medium bowl. Whisk in the xylitol, powdered honey, extracts, xanthan gum, and salt.
- Pour into an ice cream maker, and let freeze according to your ice cream maker’s directions, about 30 minutes.
- Enjoy immediately as a soft, drink-style milkshake or place in the freezer for an additional hour to enjoy as a thick custard-like shake.
PER SERVING
Calories: 670
|
Fat: 42g
|
Protein: 4g
|
Sodium: 175mg
|
Fiber: 0g
|
Carbohydrates: 100g
|
Sugar: 29g
Extra creamy and smooth, this ice cream uses both vanilla beans and vanilla extract to create a spectacular flavor.
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SERVES 8
3 cups full-fat coconut cream, chilled
1
1
⁄
2
cups xylitol
3 tablespoons white spelt flour
Seeds of 2 vanilla beans
1
⁄
2
teaspoon vanilla extract
1
⁄
4
teaspoon sea salt
- In a mixing bowl, whisk together the coconut cream, xylitol, spelt flour, vanilla beans, vanilla extract, and sea salt.
- Pour into an ice cream maker and churn according to your ice cream maker’s directions, about 30 minutes.
- Enjoy immediately for super soft-serve ice cream, or pour into an airtight container and freeze for another 2–3 hours until firm.
PER SERVING
Calories: 500
|
Fat: 18g
|
Protein: 2g
|
Sodium: 110mg
|
Fiber: 1g
|
Carbohydrates: 98g
|
Sugar: 57g
Different brands of coconut milk have different strengths of coconut flavor. If you prefer a mild coconut milk, the brand Thai Kitchen is a good choice.
Chocolate milkshakes are so easy to make with the help of unsweetened chocolate almond milk. The almond milk creates fantastic flavor and an unbeatable creamy, frosty texture!
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SERVES 4
1
1
⁄
4
cups heavy cream
1
⁄
2
cup half-and-half
1 cup unsweetened chocolate almond milk
1
⁄
2
cup cocoa
1 teaspoon vanilla extract
1 cup xylitol
6 drops liquid stevia
1
⁄
8
teaspoon sea salt
- In a medium bowl, whisk together the cream, half-and-half, almond milk, and cocoa and mix well. Add the vanilla, xylitol, stevia, and salt and whisk well to incorporate.
- Pour the ingredients into an ice cream maker and freeze according to ice cream maker’s directions, about 30–45 minutes. Enjoy immediately, or place in the freezer for another 30 minutes to freeze more.
PER SERVING
Calories: 789
|
Fat: 67g
|
Protein: 8g
|
Sodium: 180mg
|
Fiber: 4g
|
Carbohydrates: 64g
|
Sugar: 3g
Chocolate almond milk can come sweetened and unsweetened. Make sure to use unsweetened to avoid the extra added sugar.
This slushie is the perfect use for leftover watermelon. A summer treat that replenishes vitamins and minerals in the body, this will leave you energized and refreshed.
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SERVES 3
2 cups watermelon, peeled, deseeded, and cut into large cubes, frozen
2
⁄
3
cup ice
Juice of 1 large lime
8 drops liquid stevia
In a high-powered blender, add watermelon, ice, lime juice, and stevia. Blend until smooth. Serve immediately.
PER SERVING
Calories: 32
|
Fat: 0g
|
Protein: 1g
|
Sodium: 3mg
|
Fiber: 0g
|
Carbohydrates: 8g
|
Sugar: 6g
If you miss deseeding some of the small white seeds in the watermelon, don’t worry! They blend up seamlessly, so just make sure to get rid of the big black ones!
Fruity ice cream is a dreamy refreshment during any warm summer day. Strawberries and rhubarb pair well in this uniquely flavored sorbet.
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SERVES 4
2 cups rhubarb, sliced into
1
⁄
4
" pieces
1
⁄
2
cup water
1
⁄
8
teaspoon orange zest
3 cups strawberries, fresh or frozen
1
⁄
4
cup maple syrup
1
⁄
8
teaspoon sea salt
- Simmer the rhubarb, water, and orange zest in a small saucepan for 5 minutes and remove from heat.
- Purée strawberries in a blender. Add rhubarb mixture, maple syrup, and salt to the blender and blend till smooth.
- Pour mixture into a container and chill for 15 minutes. Then pour mixture in an ice cream maker and mix according to ice cream maker’s instructions.
PER SERVING
Calories: 100
|
Fat: 0g
|
Protein: 1g
|
Sodium: 80mg
|
Fiber: 3g
|
Carbohydrates: 25g
|
Sugar: 18g
Rhubarb can be extremely sour when eaten raw and usually needs quite a bit of sugar to sweeten it. Make sure to simmer the rhubarb for the proper time with the orange zest. This step prepares the rhubarb to blend flawlessly with the maple syrup and strawberries for a delightfully sweet sorbet.
Pies and Pastries
Individual Banana Peanut Butter Pies
This basic pie crust is flaky, buttery, and sweetened with powdered honey, which contributes to its fantastic texture. Maple sugar can also be used in this recipe in place of honey.
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MAKES 1 (10") PIE CRUST
1
1
⁄
2
cups spelt flour
1 tablespoon powdered honey
1
⁄
2
teaspoon sea salt
1
1
⁄
4
cups unsalted butter, diced
2 tablespoons ice cold water
- Preheat oven to 400°F. In a food processor, pour the flour, powdered honey, and salt. Mix together.
- Add the diced butter and pulse until mixture starts forming into pea-size crumbs.
- Add the ice cold water while pulsing the mixture until the dough comes together. Add enough water so the dough isn’t crumbly, but do not exceed 3 tablespoons or the dough will be sticky.
- Roll dough out on a lightly floured surface to be used in any pie or tart recipe. Bake for 30 minutes covered with tin foil, remove foil and bake for an additional 10–15 minutes until crust is golden or fill and bake as suggested in the pie or tart recipe being used.
PER SERVING
(
1
⁄
8
recipe) Calories: 333
|
Fat: 29g
|
Protein: 3g
|
Sodium: 150mg
|
Fiber: 2g
|
Carbohydrates: 17g
|
Sugar: 1g
This basic pie crust recipe is perfect for one-crust sweet or savory pies. For pies such as apple or chicken pot pie, double this recipe to create a top crust, decorative lattice, or cookie cutout design.
Silky pumpkin pie is loaded with sweet spices and coconut sugar. Coconut sugar blends flawlessly into the filling for a smooth rich pie that doesn’t taste sugar-free in the slightest. Try it with whipped cream.
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SERVES 8
Spelt Flour Pie Crust
dough (see recipe in this chapter)
2 cups puréed pumpkin
8 ounces cream cheese, softened
1 cup coconut sugar
1
⁄
4
teaspoon sea salt
2 large eggs
1
⁄
3
cup unsweetened almond milk
1
1
⁄
2
teaspoons vanilla extract
1 teaspoon cinnamon
1
⁄
8
teaspoon pumpkin pie spice mix
Pumpkin Spice Whipped Cream
(see recipe in Chapter 12)
- Preheat oven to 350°F. Press pie crust dough into a 9" pie plate.
- In a large mixing bowl, beat together pumpkin and cream cheese with an electric mixer. Beat until well combined and smooth. Add the coconut sugar, salt, eggs, almond milk, vanilla, cinnamon, and pumpkin pie spice and beat until well incorporated.
- Pour filling into prepared crust and bake for 50–60 minutes or until pie is set. Cover with foil halfway through baking if it begins browning too quickly. The middle may be a little wiggly when done, but it will firm as it cools. Top with Pumpkin Spice Whipped Cream, if desired.