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®) (39 page)

1. Pop the corn kernels in an air popper or other popcorn maker.
   
2. In a medium bowl, warm the almond butter and oil in the microwave for 20 seconds, and stir to combine. Stir in salt, cinnamon, and vanilla.
   
3. Pour the popped popcorn into a large bowl and make sure to remove any unpopped kernels. Pour the almond butter mixture over all the popcorn. Gently stir to evenly coat all the popcorn.
   
4. Enjoy immediately for a bit of a sticky treat, or spread out on a baking sheet and chill in the refrigerator for 15–20 minutes to let set.
   

PER SERVING
(2 cups) Calories: 219
|
Fat: 15g
|
Protein: 7g
|
Sodium: 247mg
|
Fiber: 4g
|
Carbohydrates: 17g
|
Sugar: 2g

Rich and chocolaty, this popcorn is more sweet than salty. Use all-natural peanut butter to control the sugar in this recipe and substitute coconut oil for butter for a dairy-free treat.

1. Pop the corn kernels in an air popper or other popcorn maker.
   
2. In a medium bowl, melt the chocolate, peanut butter, and butter in the microwave and stir to combine. Stir in the salt and vanilla.
   
3. Pour the popcorn into a large bowl, removing any unpopped or burnt kernels. Pour the chocolate mixture over all the popcorn. Gently stir to evenly coat.
   
4. Spread out on a cookie sheet and refrigerate to set the chocolate. Cover and store leftovers in a cool place.
   

PER SERVING
(2 cups) Calories: 460
|
Fat: 30g
|
Protein: 8g
|
Sodium: 229mg
|
Fiber: 7g
|
Carbohydrates: 52g
|
Sugar: 3g

These simple rich truffles have a subtle nutty flavor with a chewy date base to hold them together and provide a nutrient-dense sweetness.

1. In a food processor or high-powered blender, process dates until coarsely chopped. Add the peanut butter, coconut oil, cinnamon, and flour and blend until smooth.
   
2. Form the dough into 1" balls and roll until smooth. Store covered in the refrigerator until ready to serve.
   

PER SERVING
Calories: 129
|
Fat: 8g
|
Protein: 3g
|
Sodium: 15mg
|
Fiber: 2g
|
Carbohydrates: 13g
|
Sugar: 9g

Supremely flavorful, and totally naturally sweetened, this raw treat is a snap to whip up.

Chop apples finely in a food processor. Stir in remaining ingredients. Serve immediately or store in refrigerator for up to 2 days.

PER SERVING
Calories: 65
|
Fat: 0g
|
Protein: 0g
|
Sodium: 0mg
|
Fiber: 1.5g
|
Carbohydrates: 17g
|
Sugar: 14g

For a unique apple pie fix, try these warmly spiced chips. A dehydrator is used in this recipe to keep the nutrients of the apple intact while preserving the chips so they will last for several months.

1. Core apples with an apple corer or by taking a knife to the center of the apple and cutting out the middle core and seeds without breaking the outer portion of the apples.
   
2. Lay apple down horizontally and begin slicing thin slices (about
   ¹
   ⁄
   ₁₆
   ") from the base of the apple up to the top. You could also use an apple swirl peeler that de-cores at the same time.
   
3. Drizzle and rub lemon juice all over the slices, on both sides. Drizzle with maple syrup, cinnamon, and nutmeg and rub with fingers to coat apple slices evenly.
   
4. Lay the apple slices on dehydrator trays, careful not to overcrowd. Turn the dehydrator on to 135°F and allow the apples to dry for 8–10 hours. Store in airtight bags or glass containers at room temperature.
   

PER SERVING
Calories: 60
|
Fat: 0g
|
Protein: 0g
|
Sodium: 0mg
|
Fiber: 1g
|
Carbohydrates: 16g
|
Sugar: 13g

Even though these potato wedges are baked in the oven and contain less fat than traditional fries, they’re just as crispy and flavorful and have a sweet cinnamon coating.

1. Preheat oven to 425°F. Line a baking sheet with parchment paper.
   
2. Wash, peel, and slice potatoes and lay them on the baking sheet. Drizzle with oil and sprinkle the salt, cinnamon, and coconut sugar over the fries. Toss fries gently to fully coat and cover all the potatoes, spreading them out evenly on the baking sheet.
   
3. Bake for 35–40 minutes, flipping fries every 10 minutes to ensure they all bake evenly. Enjoy when warm!
   

PER SERVING
Calories: 237
|
Fat: 14g
|
Protein: 1.5g
|
Sodium: 440mg
|
Fiber: 5g
|
Carbohydrates: 29g
|
Sugar: 12g

Turn beautiful ripe bananas into sweet, caramelized bites that are absolutely addicting with a sprinkle of cinnamon.

1. Slice bananas into
   ¹
   ⁄
   ₄
   " slices. Drizzle slices with lemon juice. Sprinkle cinnamon evenly over banana slices.
   
2. Lightly spray dehydrator sheets with a thin coating of coconut oil or natural olive oil spray.
   
3. Lay banana pieces on tray. Dehydrate at 135°F for 15 hours for softer banana chips or 18 hours for firmer, crunchier chips. Store chips in an airtight container at room temperature.
   

PER SERVING
Calories: 62
|
Fat: 0g
|
Protein: 1g
|
Sodium: 1mg
|
Fiber: 2g
|
Carbohydrates: 16g
|
Sugar: 8g

With simple flavors and charmingly sticky, this honey-sweet popcorn is the perfect quick sugar fix.

1. Mix the honey and salt together in a small bowl and set aside.
   
2. Pop the corn kernels in an air popper or other popcorn maker.
   
3. Combine honey mixture and cinnamon over popped popcorn and toss until coated.
   

PER SERVING
(2 cups) Calories: 94
|
Fat: 0g
|
Protein: 2g
|
Sodium: 148mg
|
Fiber: 2.5g
|
Carbohydrates: 21g
|
Sugar: 9g

Brighten the afternoon with a naturally sweetened applesauce treat. Increase the flavor and spice of plain applesauce with raw honey and a pinch of flaxseed. This dish is full of vitamins, minerals, and even protein.

In a small mixing bowl, mix the applesauce with the cinnamon, salt, and honey. Mix until honey is fully incorporated. Add flaxseed, mix and enjoy.

PER SERVING
Calories: 155
|
Fat: 3g
|
Protein: 2g
|
Sodium: 150mg
|
Fiber: 5g
|
Carbohydrates: 35g
|
Sugar: 29g

Bitter kale leaves are transformed into a sweet cinnamon treat, fit for the pickiest of eaters. The cinnamon and sugar caramelize this veggie into a healthy green treat that tastes almost like candy.

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
   
2. Spread the kale leaves on the baking sheet. Drizzle with oil and sprinkle cinnamon, coconut sugar, and salt evenly over the kale leaves. Lightly mix with your hands to evenly cover the chips.
   
3. Roast the kale leaves for 10–15 minutes, stirring halfway through baking time to evenly bake chips. Allow to cool slightly and enjoy!
   

PER SERVING
Calories: 279
|
Fat: 21g
|
Protein: 2g
|
Sodium: 177mg
|
Fiber: 5g
|
Carbohydrates: 25g
|
Sugar: 13g

Salty pretzel and pecan bundles drowned in melted chocolate create the ultimate professional-looking candy. The best part is that this very addicting candy is extremely simple to make.

1. In a medium bowl, mix the pretzels and pecans with melted chocolate. Pour mixture onto a wax-paper-lined baking dish.
   
2. Refrigerate for 30 minutes or until no longer shiny. Remove from the refrigerator and break into smaller bite-size clusters. Serve and enjoy!
   

PER SERVING
(
¹
⁄
₄
cup) Calories: 205
|
Fat: 18g
|
Protein: 3g
|
Sodium: 155mg
|
Fiber: 3g
|
Carbohydrates: 32g
|
Sugar: 1g

The trick to super crispy potato chips is to slice the potatoes as thin as possible. Use a mandolin slicer if possible, to achieve uniform, thin slices that yield perfect chips every time.

1. Preheat oven to 250°F. Line a baking sheet with parchment paper.
   
2. Wash potato; slice as thinly as possible and lay slices on baking sheet. Drizzle coconut oil evenly, then sprinkle with salt and cinnamon. Gently toss to evenly coat.
   
3. Place on middle rack in oven and bake for 1 hour. Stir chips and rotate pan; bake another 1 hour and avoid opening the oven door until after the chips are done baking. Check on the chips by turning on the oven light and peeking through the window to make sure they are not burning.
   
4. After the second hour, turn off oven and allow chips to sit in hot oven for an extra 20–25 minutes.
   

PER SERVING
Calories: 179
|
Fat: 14g
|
Protein: 1g
|
Sodium: 625mg
|
Fiber: 3g
|
Carbohydrates: 14g
|
Sugar: 3g

Fairs and amusement parks are notorious for selling monstrous bags of deliciously flavored popcorn. Create this easy popcorn recipe at home for a treat that is just as satisfying and a whole lot healthier.