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®) (16 page)

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Authors: Annie Forsyth,Holly Forsyth

BOOK: 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®)
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Green Guzzler

This monster green drink contains super greens that give an energy boost. A serving of bok choy contains 100 percent of the body’s daily requirement of vitamin C and almost all of the vitamin A requirement. A hint of cinnamon in this drink helps curb sugar cravings while almond milk makes it very filling.

INGREDIENTS
|
SERVES 2

1
1
⁄
2
cups chopped bok choy

1 cup defrosted frozen spinach

1
1
⁄
2
large avocados, peeled and pitted

1 medium frozen banana

1
⁄
3
cup frozen blueberries

1
⁄
4
teaspoon cinnamon

1 teaspoon vanilla extract

Juice of 1 medium lime

1
⁄
3
cup unsweetened almond milk

5 drops liquid stevia

Combine all ingredients in a blender and blend until smooth. Serve immediately.

PER SERVING
Calories: 134
|
Fat: 2g
|
Protein: 6g
|
Sodium: 114mg
|
Fiber: 6g
|
Carbohydrates: 28g
|
Sugar: 13g

Lucky Green Smoothie

This creamy and refreshing smoothie is a tasty way to drink a whole green salad. The healthy fats in the avocado allow the body to absorb all the nutrients found in kale and spinach. If you are out of avocado, coconut oil could be added in for similar benefits.

INGREDIENTS
|
SERVES 2

1 cup ice

1 cup chopped spinach

1 cup chopped kale

1 medium avocado, peeled and pitted

1
1
⁄
4
cups fresh orange juice

1
⁄
2
medium green apple

1 cup frozen mango

2 tablespoons maple syrup

1
⁄
2
teaspoon vanilla extract

1
⁄
4
cup water

Combine all ingredients in a blender and blend until smooth. Serve immediately.

PER SERVING
Calories: 379
|
Fat:16g
|
Protein:5g
|
Sodium:39mg
|
Fiber:10g
|
Carbohydrates:61g
|
Sugar:42g

Holiday Eggnog

Spicy and sweet, thick and creamy, this holiday beverage is free of the typical sugar, high-fructose corn syrup, and artificial flavorings of store-bought eggnogs.

INGREDIENTS
|
SERVES 12

2
1
⁄
2
cups xylitol

1
⁄
3
cup water

12 large eggs

1
1
⁄
2
quarts milk

1 tablespoon vanilla extract

1 pint heavy cream, whipped

1
⁄
2
teaspoon nutmeg

  1. In a small saucepan over low heat, combine xylitol and water and stir until sweetener is dissolved.
  2. In a large bowl, beat eggs with a hand mixer until light and fluffy. Add milk, vanilla, and xylitol mixture and continue mixing until blended.
  3. Chill the mixture for 3 hours. Fold in the whipped cream and chill for another hour.
  4. Dust with nutmeg and serve.

PER SERVING
Calories: 387.5
|
Fat: 24g
|
Protein: 11g
|
Sodium: 138mg
|
Fiber: 0g
|
Carbohydrates: 48g
|
Sugar: 7g

Egg Safety

Raw eggs are common in beverages like homemade eggnog. However, if this doesn’t sit well with you, try pasteurized eggs or replace the milk in this recipe with rum. Always use fresh eggs, organic and locally sourced if possible.

Sparkling Grape Juice

This is the perfect nonalcoholic drink for a romantic candlelit dinner. You can also make a large batch to serve in a clear beverage dispenser at a party.

INGREDIENTS
|
SERVES 2

2 cups 100% grape juice

1 cup sparkling water

1
⁄
4
cup blueberries

1 large kiwi, peeled and sliced

In a small pitcher, mix together juice and sparkling water. Add blueberries and kiwi slices and refrigerate for 2 hours before serving. Serve within 24 hours.

PER SERVING
Calories: 190
|
Fat: 0g
|
Protein: 1.5g
|
Sodium: 19mg
|
Fiber: 2g
|
Carbohydrates: 47g
|
Sugar: 38g

Sparkling Pomegranate Lime Juice

This detoxifying juice is packed with antioxidants and vitamin C! The sparkling aspect makes it a fun and healthy alternative to soda at a party.

INGREDIENTS
|
SERVES 4

3 cups ice

Juice of
1
⁄
2
small lemon

Juice of 4 small limes

1
1
⁄
2
cups 100% pomegranate juice

1
⁄
2
teaspoon liquid stevia

1 cup sparkling water

  1. Combine ice, lemon juice, lime juice, pomegranate juice, and stevia in a blender and blend until smooth.
  2. Add sparkling water and pulse once to incorporate. Serve immediately.

PER SERVING
Calories: 57
|
Fat: 0g
|
Protein: 1g
|
Sodium: 4mg
|
Fiber: 2g
|
Carbohydrates: 16g
|
Sugar: 9.5g

Sweet Green Juice

A large, freshly juiced drink is a great way to start the day—and saves at least $5.00 when it’s homemade rather than picked up at the local juice bar.

INGREDIENTS
|
SERVES 1

1 bunch kale

1 large cucumber

4 green apples

3 kiwis

6 celery sticks

Process all ingredients through a juicer and stir to mix. Serve immediately.

PER SERVING
Calories: 665
|
Fat: 4g
|
Protein: 16g
|
Sodium: 323mg
|
Fiber: 27g
|
Carbohydrates: 161g
|
Sugar: 74g

Juice Benefits

Juicing a fruit (or vegetable) rather than eating it whole or putting it in a smoothie makes the fruit’s vitamins and minerals extremely accessible to the body. The juice form doesn’t tax the digestive system, and all of the food’s nutrients remain intact.

Pumpkin Juice

Pumpkin juice is fresh, flavorful, and packed with vitamins and nutrients. Pumpkins are high in potassium and magnesium, which support immune function.

INGREDIENTS
|
SERVES 6

5 cups 100% apple juice

2 teaspoons cinnamon

1 teaspoon pumpkin pie spice

1
⁄
4
teaspoon cloves

1
⁄
3
cup honey

1 tablespoon molasses

1 cup canned pumpkin

2 cups sparkling water, chilled

  1. In a large saucepan, heat apple juice over medium-low heat. Stir in cinnamon, pumpkin pie spice, cloves, honey, and molasses. Simmer for 10 minutes. Let juice cool.
  2. Whisk canned pumpkin and sparkling water into juice and pour into a large pitcher. Refrigerate for 2 hours before serving over ice.

PER SERVING
Calories: 178.5
|
Fat: 0g
|
Protein: 0g
|
Sodium: 15mg
|
Fiber: 2g
|
Carbohydrates: 45g
|
Sugar: 39g

Strawberry Peach Smoothie

A rainbow of colorful fruit plus healthy spinach combine for ultimate nutrition and refreshing satisfaction.

INGREDIENTS
|
SERVES 2

2
⁄
3
cup ice

1
1
⁄
2
cups frozen sliced peaches

1 small frozen banana

1 cup sliced frozen strawberries

1
⁄
3
cup plain low-fat yogurt

2 tablespoons honey

2 tablespoons water

1
⁄
4
cup spinach

Combine all ingredients in a blender and blend until smooth. Serve immediately.

PER SERVING
Calories: 220
|
Fat: 1g
|
Protein: 4g
|
Sodium: 35.5mg
|
Fiber: 5g
|
Carbohydrates: 53g
|
Sugar: 41g

Freezer Stash

Freeze summer produce to save money and have delicious fruits and vegetables on hand year-round. Smoothies are even easier to make when fruits are already washed, peeled, chopped, and frozen.

Raspberry Peach Water

An elegant and refreshing party beverage, this delicately flavored water is beautiful in color and presentation. Add
1
⁄
2
teaspoon liquid stevia for more sweetness if desired.

INGREDIENTS
|
SERVES 4

32 ounces water

3
⁄
4
cup raspberries

1 large peach, peeled and thinly sliced

In a large pitcher, combine water, raspberries, and peach slices. Refrigerate for at least 2 hours to allow fruit to flavor water. Serve over ice.

PER SERVING
Calories: 29
|
Fat: 0g
|
Protein: 0g
|
Sodium: 7mg
|
Fiber: 2g
|
Carbohydrates: 7g
|
Sugar: 5g

Raspberry Mint Smoothie

While this might look like a regular green smoothie, the taste is similar to a gourmet raspberry lemonade. Mint makes this treat extremely refreshing and cleansing!

INGREDIENTS
|
SERVES 1

1
⁄
2
cup frozen chopped broccoli

1
⁄
2
cup chopped spinach

1
⁄
2
cup frozen raspberries

1
⁄
2
teaspoon lemon juice

1
⁄
2
cup ice

1
⁄
2
cup water

6 drops liquid stevia

4 mint leaves

Combine all ingredients in a blender and blend until smooth. Serve immediately.

PER SERVING
Calories: 217
|
Fat: 2g
|
Protein: 7g
|
Sodium: 115mg
|
Fiber: 14g
|
Carbohydrates: 48g
|
Sugar: 28g

Liquid Stevia Replacement

Three drops of liquid stevia adds about the same sweetness to a recipe as 1 teaspoon of sugar. For this recipe, that means adding 2 teaspoons of maple syrup or honey if you choose not to use stevia.

Strawberry Lemonade

This recipe boasts all the flavor of a favorite summertime beverage without the unnecessary calories from high quantities of refined sugar.

INGREDIENTS
|
SERVES 2

3 cups cold water

4 tablespoons lemon juice

6 whole strawberries

3 tablespoons maple syrup

1 cup ice cubes

  1. In a blender pulse the water, lemon juice, 4 strawberries, and maple syrup until well blended. Chill for several hours for flavors to blend.
  2. Slice remaining strawberries. Pour lemonade into glasses, add ice, and garnish with additional strawberry slices.

PER SERVING
Calories: 96
|
Fat: 0g
|
Protein: 0g
|
Sodium: 20mg
|
Fiber: .5g
|
Carbohydrates: 25g
|
Sugar: 20g

Mint Lemonade

This refreshing drink doesn’t need unnecessary sugars to be satisfyingly delicious.

INGREDIENTS
|
SERVES 6

4
1
⁄
2
cups water, divided

1
⁄
2
cup xylitol

Juice of 8 lemons

1
⁄
4
cup fresh mint leaves

  1. In a small saucepan on the stove, heat
    1
    ⁄
    2
    cup of water and xylitol over low heat until xylitol has dissolved. Allow to cool and pour into a pitcher.
  2. Add the lemon juice to the xylitol water. Add the remaining 4 cups of water and the mint leaves. Stir to mix, then refrigerate until chilled.
  3. Serve over ice and with extra mint leaves for garnish, if desired.

PER SERVING
Calories: 64
|
Fat: 0g
|
Protein: 0g
|
Sodium: 8mg
|
Fiber: 2g
|
Carbohydrates: 23.5g
|
Sugar: 2g

Beet It Smoothie

This hot-pink drink makes a beautiful morning treat! Beets give this smoothie a unique sweet flavor and a nice dose of vitamins A, B, and C.

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