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®) (36 page)

PER SERVING
Calories: 697
|
Fat: 50g
|
Protein: 8g
|
Sodium: 350mg
|
Fiber: 5g
|
Carbohydrates: 55g
|
Sugar: 30g

This handmade pie tart with perfect flaky crust boasts a sweet pear filling that intensifies with flavors of cinnamon and almond.

1. In a medium bowl, drizzle lemon juice over pear slices. Add flour, powdered honey, cinnamon, nutmeg, salt, and almond extract to the pears and mix. Set aside.
   
2. Preheat oven to 375°F. Line a baking sheet with parchment paper.
   
3. On a floured surface, roll out pie crust dough to
   ¹
   ⁄
   ₄
   " thick circle. Place the dough circle on the parchment-lined baking sheet.
   
4. Spoon the pear mixture into the middle of the dough, leaving a 1
   ¹
   ⁄
   ₂
   " border. Fan out pears to create a decorative star-like shape. Pour any remaining juices over the pears.
   
5. Gently fold the sides of the dough over the pear mixture, creating a 1" border of dough. Crimp edges to keep the tart in a circular shape. Bake the tart for 30 minutes or until the tart is lightly browned and bubbling. Cool on a wire rack 10 minutes before cutting.
   

PER SERVING
Calories: 550
|
Fat: 39g
|
Protein: 3g
|
Sodium: 104mg
|
Fiber: 3g
|
Carbohydrates: 49g
|
Sugar: 12g

The healthy, butter-free crust is a snap to whip up and perfect for its creamy chocolate filling.

1. Preheat oven to 350°F. Lightly grease a 10" pie pan.
   
2. In a medium mixing bowl, combine 1
   ¹
   ⁄
   ₂
   cups oat flour, rice flour, and
   ¹
   ⁄
   ₄
   teaspoon salt. Add the oil, honey, butter extract, and water, and mix until smooth. The dough should be pliable, and not sticky. Add an extra 1–2 tablespoons of water if needed.
   
3. Smooth dough into pie pan, creating a crust that is about
   ¹
   ⁄
   ₄
   " thick, and bake for 15 minutes. Allow the crust to cool completely.
   
4. In a food processor, add the coconut sugar and xylitol. Process until smooth and powdery. Add avocado, vanilla,
   ¹
   ⁄
   ₄
   teaspoon salt, cocoa powder, and 4 tablespoons of oat flour and mix until smooth and creamy.
   
5. In a separate bowl, beat the thick white part of the full-fat coconut milk with remaining oat flour until it is thick, smooth, and fluffy. Add the chocolate mixture to the cream and beat on high.
   
6. Pour mixture into cooled pie crust. Place in the refrigerator for at least 1 hour. Garnish with coconut whipped cream and chocolate shavings if desired.
   

PER SERVING
Calories: 650
|
Fat: 19g
|
Protein: 6g
|
Sodium: 210mg
|
Fiber: 5g
|
Carbohydrates: 130g
|
Sugar: 77g

These pies are almost nutritious enough to serve for breakfast—they contain a serving of fruit, a hidden vegetable, and healthy raw nuts. Indulge in this unexpectedly delicious chocolate treat.

1. In a blender or food processor, mix together the avocado and pumpkin. Add 1 cup cocoa, 1 teaspoon vanilla, maple syrup, and salt. Mix until well combined. Set aside.
   
2. In a food processor, pulse dates until crumbly. Add walnuts and coconut and pulse until well combined. Add the remaining cocoa and vanilla to this mixture and pulse until combined.
   
3. Divide date mixture between 4 (4-ounce) ramekins. Press the mixture to coat the bottom and sides of the ramekins. Pour prepared chocolate filling in the middle of the crusts and smooth with a spatula. Refrigerate until set, about 1 hour.
   

PER SERVING
Calories: 517
|
Fat: 23g
|
Protein: 10g
|
Sodium: 55mg
|
Fiber: 17g
|
Carbohydrates: 88g
|
Sugar: 57g

A classic tart with a creamy yogurt cream spread is loaded with piles of fresh fruit. When possible, use local, seasonal fresh fruit and berries in this gorgeous pastry.

1. Generously butter the bottoms and sides of a 10" tart pan.
   
2. In a food processor, mix together flour and honey. Pulse until well combined. Add the vanilla and ice cold butter chunks.
   
3. Add the egg to the mixture, and slowly add the cold water while pulsing to combine the egg and water into the mixture.
   
4. Mix until the dough comes together. Slowly add an extra 1 or 2 teaspoons of water if dough is still a little crumbly and not smooth.
   
5. Using plastic wrap and your fingers, mash the dough into the tart pan and distribute evenly. Cover with plastic wrap and place in freezer for 5 minutes.
   
6. Preheat oven to 400°F. Remove dough from the freezer.
   
7. Gently poke the bottom of the tart dough with a fork to prevent rising. Bake covered for 14–16 minutes until golden brown. Cool completely on a wire rack.
   
8. Spread Yogurt Fruit Dip evenly over cooled crust. Arrange fruit in groups or rows, or as desired. Serve immediately or chill in the refrigerator until ready to serve.
   

PER SERVING
Calories: 612
|
Fat: 29g
|
Protein: 11g
|
Sodium: 24mg
|
Fiber: 2g
|
Carbohydrates: 77g
|
Sugar: 6g

Sweet and slightly chewy pecan filling is wrapped into buttery soft tart crusts. Cream cheese keeps the tart dough irresistibly tender, and provides the perfect flavorful base for the caramelized pecan centers.

1. Preheat oven to 350°F. Grease a mini muffin tin and set aside.
   
2. In a medium mixing bowl, mix the cream cheese, softened butter, and flour until well combined and mixture forms a soft dough. Roll dough into small balls, about
   ³
   ⁄
   ₄
   " to 1" in diameter.
   
3. Place balls in mini muffin pan. Use your index finger to gently press the center of the ball to form a cup. Press the edges up and around the sides of the muffin pan to make room for pecan filling. Place pan in the refrigerator to chill for 10 minutes.
   
4. In a large bowl, add egg, coconut sugar, and honey and beat until well combined. Add melted butter, vanilla, salt, and cinnamon and mix well.
   
5. Remove crust from the refrigerator. Fill tarts
   ¹
   ⁄
   ₃
   full with chopped pecans. Pour about
   ¹
   ⁄
   ₂
   teaspoon of the filling over the pecans, so they are covered and tarts are about
   ³
   ⁄
   ₄
   of the way full. Top the tarts with more pecans.
   
6. Bake for 18–20 minutes, or until golden brown. Serve hot, warm, or cold.
   

PER SERVING
(1 tart) Calories: 205
|
Fat: 9g
|
Protein: 2g
|
Sodium: 39mg
|
Fiber: 1g
|
Carbohydrates: 30g
|
Sugar: 10g

This banana cream filling is loaded with peanut butter and vanilla. Coupled with a deep-dish chewy cookie dough crust, this is truly a rich indulgence.

1. In a food processor or blender, pulse the oats to form a coarse flour. Add 6 tablespoons peanut butter,
   ¹
   ⁄
   ₄
   cup honey, 1 tablespoon vanilla, and
   ¹
   ⁄
   ₁₆
   teaspoon salt. Mix until just combined. Scoop out dough and press into four (4") ramekins. Set aside.
   
2. In the bowl of the food processor, add molasses, bananas, and the remaining peanut butter, honey, vanilla, and salt. Process until smooth and creamy.
   
3. Spoon the filling into the crusts. Cover with plastic wrap and freeze for 20 minutes, until the crust is firm.
   

PER SERVING
Calories: 720
|
Fat: 31g
|
Protein: 20g
|
Sodium: 340mg
|
Fiber: 9g
|
Carbohydrates: 90g
|
Sugar: 50g

Simple pre-cooked pastry cups are warmed up with a chocolate center and finished with a large dollop of whipped cream. These little bite-size treats are the perfect finger food for any gathering.

1. Preheat oven to 300°F. Place
   ¹
   ⁄
   ₂
   ounce chocolate in each phyllo cup. Put cups on a baking tray and place in oven to warm for about 5 minutes, or until chocolate is melted.
   
2. Let cool for a few minutes. Pipe with whipped cream and serve.
   

PER SERVING
Calories: 152
|
Fat: 16g
|
Protein: 1g
|
Sodium: 45mg
|
Fiber: 1g
|
Carbohydrates: 12g
|
Sugar: 0g

Packed with mint flavor in each chocolaty bite, this tart is rich, creamy, and refreshing. Avocado adds an extra dimension of creaminess and helps give this tart a healthy dose of nutrients.