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®) (6 page)

PER SERVING
Calories: 272
|
Fat: 14g
|
Protein: 7g
|
Sodium: 293mg
|
Fiber: 4g
|
Carbohydrates: 33g
|
Sugar: 9g

These easily prepared bars provide quick protein and can be packed in a purse or briefcase for later. They are similar in taste to healthy store-bought protein bars but are much cheaper!

1. In a medium mixing bowl, combine oats, puffed Kamut or quinoa, whole-wheat flour, and walnuts. Add remaining ingredients and mix well.
   
2. Press into an 8" × 8" baking dish.
   
3. Freeze for 30 minutes or until firm.
   
4. Cut into bars and store in airtight container in the refrigerator until ready to eat or pack.
   

PER SERVING
Calories: 204
|
Fat: 7g
|
Protein: 6g
|
Sodium: 596mg
|
Fiber: 2g
|
Carbohydrates: 32g
|
Sugar: 8g

These hearty crepes re-create nostalgic peanut butter and jelly flavor with peanut butter filling and sweet strawberry sauce. If you prefer to skip the strawberry sauce, a nice drizzle of sugar-free chocolate syrup is a wonderful accompaniment.

1. In a blender, pulse the egg, almond milk, 1 tablespoon coconut oil, vanilla, salt, and stevia until smooth. Add the flour and pulse until smooth.
   
2. Heat a nonstick skillet or griddle over medium heat.
   
3. Pour
   ¹
   ⁄
   ₈
   cup batter into the center of the pan and rotate quickly to create a thin circle crepe. Allow crepe to cook until bubbles form and edges lift from pan. Gently flip to cook the other side. Repeat with remaining batter.
   
4. Fill crepes with peanut butter and sliced bananas and roll into a log. Drizzle sauce over the top.
   

PER SERVING
Calories: 320
|
Fat: 20g
|
Protein: 12g
|
Sodium: 558mg
|
Fiber: 5g
|
Carbohydrates: 28g
|
Sugar: 9g

These deliciously spiced waffles, complete with a sinful amount of chocolate, taste divine and still pack a healthful punch of vitamin A.

1. Heat waffle iron.
   
2. In a medium bowl, combine flour, coconut sugar, baking powder, cinnamon, nutmeg, cloves, and salt.
   
3. In a separate bowl, mix together egg, pumpkin, vanilla, butter, and almond milk. Add to flour mixture and mix well. Gently stir in chocolate chips.
   
4. Pour about
   ¹
   ⁄
   ₂
   cup batter into preheated waffle iron. Cook waffles according to manufacturer’s instructions. Serve warm.
   

PER SERVING
Calories: 106
|
Fat: 5.5g
|
Protein: 3g
|
Sodium: 395mg
|
Fiber: 1g
|
Carbohydrates: 12g
|
Sugar: 9g

The robust flavors and bright colors of these pancakes make them perfect for a special brunch or a surprise breakfast in bed.

1. Heat a nonstick griddle over medium heat.
   
2. In a large mixing bowl, combine flour, baking powder, baking soda, and salt.
   
3. Add almond milk, oil, honey, vanilla, applesauce, lemon juice and zest, and poppy seeds. Be careful not to overmix.
   
4. Gently fold in the raspberries.
   
5. Pour about
   ¹
   ⁄
   ₄
   cup of batter for each pancake onto the griddle. Cook on both sides until golden brown.
   

PER SERVING
Calories: 323
|
Fat: 12g
|
Protein: 7g
|
Sodium: 591mg
|
Fiber: 7g
|
Carbohydrates: 51g
|
Sugar: 23g

These dense, muffin-like doughnuts are hearty with a fun shape for dipping into a favorite warm drink. If you don’t have a doughnut maker, you can easily turn these into waffles using a waffle iron.

1. Heat the doughnut maker.
   
2. In a large bowl, mix flour, baking powder, salt, nutmeg, and
   ¹
   ⁄
   ₂
   cup coconut sugar together well.
   
3. Add in the oil, eggs, sour cream, and milk and mix until smooth. Pour into doughnut maker and bake according to doughnut maker’s instructions.
   
4. Place remaining coconut sugar in a high-powered blender or food processor and pulse on high until sugar becomes a fine powder.
   
5. Mix coconut sugar with cinnamon in a shallow bowl.
   
6. Dip warm doughnuts in melted butter, then in the powdered coconut sugar mixture. These are best served warm.
   

PER SERVING
Calories: 344
|
Fat: 16g
|
Protein: 7g
|
Sodium: 437mg
|
Fiber: 4g
|
Carbohydrates: 47g
|
Sugar: 22g

These rolls are a healthy take on an all-time favorite guilty pleasure. Unlike traditional cinnamon rolls, they are yeast-free and require no rise time. Top with a cream cheese or vanilla glaze frosting for the ultimate treat.

1. In a small bowl, mix vinegar with the almond milk and set aside.
   
2. Preheat oven to 425°F. Spray an 8" × 8" baking dish with oil.
   
3. In a large mixing bowl, combine 3 cups flour, 3 tablespoons coconut sugar, baking powder, baking soda, salt, and
   ¹
   ⁄
   ₂
   teaspoon cinnamon. Add melted butter and almond milk mixture.
   
4. Mix and knead until the dough comes together into a smooth ball. If the dough is a little sticky, add 1 tablespoon more flour.
   
5. On a floured work surface, roll dough into a 12" × 8" rectangle.
   
6. Spread the softened butter onto the rolled-out dough. Sprinkle with
   ¹
   ⁄
   ₂
   cup coconut sugar and 1 tablespoon cinnamon. Starting at the long side, roll up the dough into a log shape. Using dental floss, cut the log into 2" slices by sliding the floss under the log, parallel with the end of the log, crossing the ends of the floss over the top of the log and pulling to cut it. (Dental floss cuts easily through the dough without ripping or smashing the dough.)
   
7. Place the slices, swirl side up, in prepared dish and bake for 12–15 minutes. Frost rolls with frosting and serve.
   

PER SERVING
Calories: 377
|
Fat: 13g
|
Protein: 6g
|
Sodium: 251mg
|
Fiber: 2g
|
Carbohydrates: 58g
|
Sugar: 18g

Turn ordinary granola into a truly gourmet breakfast with flavors reminiscent of a gingerbread cookie! Ginger, molasses, and pumpkin seeds make this a warm spiced dish that is perfect for fall.