Category: In the Kitchen

Although most of us intend to follow a healthy diet, sugary foods take up a large portion of what the average American eats and drinks. In 1970 Americans consumed 123 pounds of sugar per year, whereas current statistics show that the average American consumes 152 pounds of sugar per year (or nearly three pounds per week!)
As delicious as sugar is, its overwhelming presence in the average American diet has contributed to a startling rise in diabetes across the country. Fortunately, it’s entirely possible to enjoy the taste of sweet desserts without having to rely on sugar, honey, maple syrup, or other added sweeteners.
We’ve got plenty of sugar-free dessert options that don’t skimp on taste—and we also have tips for following a sugar-free or low-sugar diet.

How much sugar is too much sugar?

According to the American Heart Association, adult women should aim to consume no more than 6 teaspoons of added sugar per day. Despite this recommendation, many average Americans consume at least 19.5 teaspoons a day, which is more than three times the recommended daily intake. Although this number may seem particularly high, consider the fact that the average 12 ounce can of soda contains over 10 teaspoons of sugar.

What counts as sugar?

It’s important to note that the term “sugar” doesn’t simply mean white granulated sugar. Jodi Robinson, a registered dietitian who specializes in low-sugar and diabetic-friendly diets, explains that: “‘Sugar’ is inclusive of white sugar, brown, cane, honey, maple syrup, molasses, agave, etc. There are many forms of added sugars and many claims that some are better than others because they are ‘natural’ (the one I often hear the most is honey), and the truth is that they are all essentially the same to the body. So don’t be lured into believing otherwise!”
Unfortunately, although some sugars may seem better for you than others, sugar is sugar and your body has no real way of telling the difference.

Who benefits from a low-sugar or sugar-free diet?

Cutting your daily sugar intake is largely beneficial to anyone looking to improve their health in any capacity. Individuals who have diabetes (both types 1 and 2), who experience high blood sugar, or who take certain medications (such as antipsychotics) all may benefit from a low-sugar diet.
Robinson explains that a low-sugar diet doesn’t have to mean a lifetime of limitations and deprivation. In fact, it can encourage creativity within your existing diet: “Watching your sugar intake isn’t a life sentence of boring food. It’s an opportunity to explore and experiment with new and exciting healthy alternatives! Everyone, no matter their health status, is better off watching their intake of added sugars, so think of it as an opportunity to learn about new nutritious and delicious alternatives that will help your health and the health of your loved ones that you share meals with.”

How to Add Sweetness Without Adding Sugar

There are a multitude of ways in which you can create sweet desserts without heaping on the sugar. For example, registered dietitian Anjali Shah likes to make good use of ingredients that are naturally sweet without any added sugar.
She says: “I use a lot of dates, bananas, pears, and applesauce when I’m making no-sugar treats. Additionally, some nuts like cashews or hazelnuts are naturally sweet, and cocoa powder is a great way to make something taste chocolatey without adding sugar. All of these ingredients are really nutritious but are also very sweet!”
It’s easy to keep a supply of jarred applesauce, frozen bananas, and dried dates if you have an interest in desserts without added sweeteners.

A Quick Note About Artificial Sweeteners

There are many sugar-free dessert recipes that rely on the use of aspartame, Splenda, stevia, and alcohol-based sweeteners such as xylitol and maltitol. Although many people have no trouble digesting these chemicals, there are others who find that they can have unwanted effects. Some people find that aspartame can cause headaches, and others find that Splenda and stevia have an unpleasant aftertaste.
Alcohol-based sweeteners such as xylitol and maltitol can be disastrous to your digestive system, potentially causing diarrhea and uncomfortable gas. Although artificial sweeteners can improve the flavor of sugar-free desserts, it’s important to exercise caution when first using them as the main source of sweetness.

Sugar-Free Desserts for When You’re Craving Something Sweet

These desserts offer plenty of sweetness without any added sugar, and most of them can be brought to school or work for a healthy and satisfying snack between meals.

Sugar-Free Date Squares

The sweet butterscotch flavor of Medjool dates is a natural pick for this sugar-free dessert. A combination of orange and lemon juice boosts the natural sweetness of the dates. Serve these classic date squares as an accompaniment to coffee or tea.
Filling

• 1 lb pitted Medjool dates
• Juice of 1 large orange
• Juice of 1 lemon
• 1 Tbsp. lemon zest
• 2 Tbsp. unsalted butter
• 2 tsp. vanilla extract
• ½ tsp. baking soda
• Generous pinch of kosher or sea salt

Bottom and Topping

• 1¾ cups all-purpose flour
• 2 cups rolled oats
• Generous pinch of kosher or sea salt
• ¾ cups Splenda
• ¾ cup unsalted butter, room temperature

Special equipment: food processor, parchment paper, 9”x13” baking pan
Method

1. Preheat oven to 375° F.
2. Blitz together the Medjool dates, citrus juice and zest, butter, vanilla, and baking soda in the food processor until smooth, scraping down the sides with a spatula when necessary.
3. In a large bowl, mix together the flour, oats, salt, and Splenda. Using your hands, cut in the butter until the mixture resembles loose gravel.
4. Using your fingertips, press half of the flour mixture into a parchment-lined 9”x13” baking pan. Carefully spread the Medjool date mixture on top of the crust. Sprinkle the last half of the flour mixture on top to cover.
5. Bake for 30 minutes or until the topping turns a light brown color.

Greek Frozen Yogurt

Although low-sugar frozen commercial frozen yogurt exists, it often contains alcohol-based sweeteners that may upset sensitive stomachs. This healthy option makes use of the natural sweetness of frozen bananas and the smooth texture of sugar-free vanilla Greek yogurt to produce delicious frozen yogurt that can be customized for every taste.

• ½ cup sugar-free vanilla Greek yogurt
• 2 frozen bananas, cut into ½ inch pieces
• 1½ cups frozen fruit (raspberries, blueberries, strawberries, peaches, and mangos all work well)
• 1 tsp. vanilla

Special equipment: food processor, lidded container
Method

1. Add the vanilla Greek yogurt, sliced frozen bananas, frozen fruit, and vanilla to a food processor.
2. Blend all of the ingredients for several minutes until completely smooth, scraping the sides with a spatula every 30 seconds. Depending on your food processor, this may take several minutes.
3. Transfer the yogurt to a lidded container and freeze for at least two hours.
4. Scrape the frozen yogurt back into the food processor and blend once more for two minutes.
5. Transfer back to the lidded container and freeze for at least one more hour. Serve the frozen yogurt alone or with extra fruit.

Apple Crisp

Apple crisp is a great sugar-free dessert option because of the natural sweetness of the apples. Adding finely chopped Medjool dates to the topping gives this tasty dessert a hint of caramel flavor, and a small amount of stevia will go unnoticed in the topping. Serve this apple crisp warm with a dollop of sugar-free vanilla yogurt and a dash of cinnamon.

• 6 apples, peeled, cored, and thinly sliced (a mix of Honeycrisp, Braeburn, and tart Granny Smith apples is an ideal combination)
• 2 Tbsp. cornstarch
• Juice of 1 lemon
• 1 Tbsp. lemon zest
• ¾ cup all-purpose flour
• 1 cup rolled oats
• 1 tsp. cinnamon
• ½ tsp. dried nutmeg (or a generous grating of fresh nutmeg)
• ¼ tsp. ground cloves
• ¼ tsp. dried ginger
• Generous pinch kosher or sea salt
• 1 Tbsp. powdered stevia
• ¼ cup unsalted butter, cubed + 1 Tbsp. for greasing the baking dish

Special equipment: paring knife (for preparing the apples), 9”x13” baking dish
Method

1. Preheat the oven to 350° F.
2. In a large bowl toss together the sliced apples, cornstarch, lemon juice, and lemon zest until the apples are evenly coated.
3. In another bowl combine the all-purpose flour, oats, spices, salt, and stevia. Using your hands, rub the butter into pea-sized pieces in the flour and oat mixture.
4. Grease a 9”x13” baking pan with the remaining tablespoon of butter. Add the apple mixture and spread the oat topping evenly across to cover the whole pan.
5. Bake the apple crisp for 35 to 40 minutes or until the topping is browned and the apples are fork tender.

Black Bean Brownies

No one will ever guess that these rich brownies contain black beans as a secret ingredient! Black beans add plenty of fiber and an authentic fudgey texture that will satisfy any chocolate cravings you might have.
Best of all? These can be made entirely in the food processor, which means less time washing dishes for you!

• 1 15-oz can of black beans, drained and thoroughly rinsed
• ¾ cup unsweetened cocoa powder
• 2 large eggs at room temperature
• 3 Tbsp. melted butter, unsalted
• Pinch kosher or sea salt
• 2 tsp. vanilla
• ¼ cup Splenda
• ¼ cup unsweetened applesauce
• 1½ tsp. baking powder
• Toppings of your choice (shredded coconut, chopped nuts, seeds, or chopped dried fruit)

Special equipment: food processor, 8”x8” baking pan, parchment paper
Method

1. Preheat the oven to 350° F.
2. Add all of the ingredients except for the toppings to the food processor. Blitz until completely smooth, scraping down the sides with a spatula as needed. Note: It could take a couple of minutes for the mixture to completely emulsify.
3. Line an 8”x8” baking pan with parchment paper and pour in the black bean brownie mixture. Sprinkle with the toppings of your choice.
4. Bake for 35 to 40 minutes, checking the brownies often toward the end to make sure that they aren’t browning too quickly. If they are, loosely tent a sheet of aluminum foil over the pan.
5. The brownies are done when they begin to pull away from the sides. They will be quite moist when removed from the oven.
6. Enjoy your brownies immediately or store in a lidded container or tin for several days at room temperature.

Coconut Banana Chia Pudding

This is a great recipe for using up super-ripe bananas that are completely brown on the outside or any frozen bananas you might have kicking around in your freezer. You can use regular dairy milk or unsweetened almond milk (or a combination) in place of the coconut milk.
Running the pudding through a food processor gives this sugar-free dessert an ultra-creamy texture.

• ½ cup chia seeds
• 2½ cups unsweetened coconut milk
• 3 very ripe bananas
• 1 tsp. vanilla
• 1 Tbsp. cocoa powder
• Pinch kosher or sea salt
• Toppings of your choice (shredded coconut, fresh fruit, or carob chips)

Special equipment: food processor or high-powered blender
Method

1. Grind the chia seeds in a food processor or high-powered blender until they become a fine powder.
2. With the motor still running, add the coconut milk, bananas, vanilla, cocoa powder, and a pinch of salt. Blend until completely smooth, scraping down the sides with a spatula occasionally.
3. Transfer the chia pudding to a container and refrigerate for at least an hour to let the pudding set.
4. Serve with the sugar-free toppings of your choice.

Low(er)-Sugar Granola Bars

Store-bought granola bars often contain ridiculously high amounts of sugar, making them off-limits for anyone looking to curb their sugar intake. Making your own lower-sugar granola bars is simple and gives you the opportunity to customize these favorite snack treats however you’d like. Looking to lower your sugar intake but wary of going totally sugar free? These low(er) sugar granola bars have you covered.
(Basic bar recipes based on Bless This Mess)

• 2½ cups rolled oats
• ½ cup nuts (or seeds), chopped
• ¼ cup honey or maple syrup
• ¼ cup melted butter or coconut oil
• ¼ cup brown sugar
• 1 tsp. vanilla extract
• Generous pinch kosher or sea salt
• 1 cup of additional mix-ins (chopped dried fruit, shredded coconut, extra nuts, or seeds)

Special equipment: 9”x9” baking pan, baking sheet, small saucepan, parchment paper
Method

1. Preheat oven to 350° F.
2. Line a 9”x9” baking pan with parchment paper.
3. Spread the oats and nuts evenly on a baking sheet and toast for 8 to 10 minutes, stirring frequently to prevent burning.
4. Stir together the honey, butter or coconut oil, brown sugar, vanilla extract, and salt in a small saucepan over low heat.
5. In a large bowl, combine the butter and honey mixture with the toasted nuts and oats. Stir in your choice of mix-ins.
6. Press the mixture into a 9”x9” pan with your fingertips and chill for at least half an hour.
7. Use the parchment paper to lift the bars onto a cutting board and cut into bar-sized pieces.
8. Sliced granola bars can be stored in the fridge wrapped in parchment paper for several days or they can be wrapped up and stored in the freezer for several months.

Look for balance when making sugar-free desserts.

Instead of feeling limited by sugar-free desserts, think of including sugar-free or lower sugar desserts in your eating plan as an excuse to get creative in the kitchen. Shah encourages us to: “Take an ‘inventory’ of all the sugary things you might eat on a daily basis. And try to replace one of those things each week with something less sugary. For example—if you normally drink soda, try replacing your soda with sparkling water mixed with just a splash of fruit juice or lemon/lime. If you love chocolate, try switching to dark chocolate that has greater than 72 percent cocoa. Or if you snack on sugary things, try replacing those snacks with fresh fruit, which is naturally sweet and good for you! All of these changes are small but can make a big difference in your health and well-being!”
Small steps are crucial but will ultimately lead to a wealth of dessert options you previously hadn’t thought possible!

Golden milk, golden lattes, and turmeric tea! Recently you may have come across a variation of these soothing turmeric-based drinks at your favorite coffee shop, in a vegan restaurant, or on various social media channels.
Golden milk’s sudden surge in popularity is understandable. Thanks to its sunny hue, this is one photogenic beverage; a quick search of the hashtag #goldenmilk yields hundreds of results on Instagram alone. But what is it that makes golden milk so special among the hyper health-conscious?
It turns out golden milk has a long history of being used for its anti-inflammatory effects, along with a whole host of other rumored benefits pertaining to digestive health, weight loss, joint pain, and even cancer prevention.

The Origins of Golden Milk

The history of golden milk goes back thousands of years and finds its roots in traditional Chinese and Indian Ayurvedic medicines.
Turmeric, the spice used in golden milk that gives the drink its fabulous yellow color, has been used in various traditions, including Chinese medicine and Ayurveda to treat digestive issues, inflammation problems such as arthritis and menstrual pain, and to help improve liver function. While some of the health claims associated with turmeric and golden milk are still undergoing clinical trials, certain benefits of the brew have already stood up to the test of time.

Turmeric: The Golden Spice

Turmeric is the star of golden milk. It’s a golden spice that can be used in its fresh or dried forms. Currently the darling of health and food blogs all over the world, turmeric sales in the U.S. alone are projected to almost double by the year 2020. Turmeric has been credited as a miracle cure for anything that could possibly ail you, including diagnoses from depression to diabetes.

Is this too good to be true? The short answer is “possibly,” but a more in-depth answer is still in the works as scientists, registered dietitians, and researchers study its effects.

All About Curcumin

Turmeric contains curcumin, a chemical compound that is responsible for all of the perceived health benefits turmeric has to offer. Curcumin is a powerful antioxidant that is believed to be even more powerful than both vitamin C and E when it comes to its ability to repair damaged cells. Curcumin has also shown great promise as an anti-inflammatory agent, a finding that could warrant it being used in the treatment of a long list of medical conditions.
Amanda Li, a registered dietician and owner of Wellness Simplified, is excited about the potential effects these studies might have on the treatment of chronic inflammation, saying “There is mounting evidence supporting curcumin’s role in inhibiting the inflammatory process, and thus reducing chronic diseases including obesity, type 2 diabetes, heart disease, and Alzheimer’s disease.”
While clinical studies are still in their early stages, there are promising results that show that there may be some scientific truth to turmeric’s legendary holistic healing powers.

A Note on Curcumin Absorption

Curcumin may seem like a dream nutrient, but one of its drawbacks is that it’s difficult for your gastrointestinal tract to absorb.
Li cautions, “It is important to note that curcumin, the active ingredient in turmeric, is fat-soluble, and absorption is enhanced when combined with black pepper and dishes that contain fat, such as coconut, fish, olive oil, and avocado.”
According to one study, 20 milligrams of ground black pepper ingested along with curcumin increased curcumin absorption by up to 2000 percent, which may account for why turmeric is so often paired with black pepper in traditional curries. However, these studies are still in their very early stages, and malabsorption remains one of the biggest issues to overcome in clinical trials on humans.

Turmeric: Fresh Versus Dried

Turmeric is most commonly found in powdered form, although whole dried turmeric can be purchased from natural food stores and well-stocked Asian grocery stores.
Fresh turmeric rhizomes, also known as turmeric roots, are closely related to fresh ginger rhizomes. Small and unassuming, fresh turmeric roots have a vivid yellow–orange interior and a mildly peppery flavor. Like ginger, young turmeric rhizomes can be used skin and all. However, older roots should have their tough skins removed with a knife, spoon, or potato peeler. Fresh turmeric should be stored loosely wrapped in the fridge or sliced thinly and frozen for up to several months before you use or discard it.
Dried turmeric is made of turmeric rhizomes that have been boiled and then dried. Dried turmeric ranges in color from bright yellow to burnt orange and has an earthier flavor than fresh turmeric. Dried turmeric should be stored in a glass jar away from heat and direct sunlight. As with other spices, dried turmeric should be purchased from a reputable shop with frequent product turnover to ensure freshness.
Unless a recipe specifies otherwise, fresh and dried turmeric can be used interchangeably. As a general rule, 1 inch of fresh turmeric is equal to 1 tablespoon of grated or finely minced turmeric, which is equal to 1 teaspoon of dried turmeric.

Golden milk, but which milk?

Golden milk’s introduction into the Western world has largely coincided with the variety of vegan milks on the market, and its reputation as a healing tea has found golden milk right at home on the menus of natural food and plant-based restaurants. Traditional Indian recipes generally call for organic dairy milk, whereas modernized versions are often made with soy, rice, or nut milk. In short, the type of milk you use for golden milk is entirely dependent on your tastes. If using dairy milk, make sure that it’s whole milk (i.e. has its full fat content), since low fat and skim milk tend to separate when heated.

To ghee or not to ghee?

Fat is an important part of any golden milk recipe, and ghee is one way you can get some fat in the mix.
Ghee is essentially super-clarified butter, and it’s an important staple in Indian cooking. You can make ghee it at home or buy it. Ghee is shelf-stable and it’s often found in the international food sections of well-stocked supermarkets.
Coconut oil, another food that’s risen through the ranks from humble ingredient to nutrition superstar, is often more readily available and will make an equally delicious addition to your next batch of homemade golden milk.

Making Golden Milk at Home

Golden milk has been made for thousands of years, so it’s no surprise there are endless variations on this traditional tea. Golden milk essentially comes down to a few ingredients—any additions are up to you. Experiment with grated fresh turmeric in lieu of the dried and look to your spice cupboard for inspiration—anything along the lines of pumpkin spice generally works well.
If the thought of a caffeine-free hot drink makes you feel uneasy, a shot or two of espresso can be added to your golden milk. Golden milk can be kept in the fridge for up to five days; simply reheat it over the stove or in the microwave.

Golden Milk Your Way

2 cups of milk (whole, nut, soy, rice, or hemp)
1 Tbsp coconut oil or ghee
1 tsp dried turmeric or 1-inch fresh turmeric, thinly sliced or grated
1 tsp dried ginger or 1-inch fresh ginger, thinly sliced or grated
1 cinnamon stick
¼ tsp freshly ground black pepper
1 tsp honey
Whisk all ingredients in a medium-sized saucepan and bring to a gentle boil over medium heat. Reduce heat to medium-low and simmer for 10 to 15 minutes to allow the flavors to steep. Strain the tea through cheesecloth or a fine colander or sieve. Then use a hand blender to froth up the golden milk and better emulsify the ingredients. Note that the frothing step is particularly useful when reheating the golden milk.

Variations on Golden Milk

• Golden Milk Smoothies

  
  More a fan of smoothies first thing in the morning? The ingredients in golden milk are just as tasty when they’re combined in smoothie form. Add a dollop of coconut oil to your smoothie to help your body absorb as many nutritional benefits as possible.

• Iced Golden Milk Latte

  Iced golden milk lattes are a perfect on-the-go beverage that can be made quickly when you have leftover golden milk. For a real treat, freeze a batch of golden milk in ice cube trays so that you can enjoy your chilled golden milk latte without any danger of ice cube dilution.

• Golden Milk Bone Broth

  This golden milk variation turns turmeric tea into a soothing and savory treat with the addition of ultra-rich bone broth. Take this nutrient-rich golden broth to work in a thermos on cold days. You’ll feel both warmed and energized by this turmeric-packed broth.

• Golden Milk Paste

  If making golden milk becomes a habit and you find yourself craving it all hours of the day, then it’s very much worth it to make a golden milk paste. This paste is essentially a golden milk concentrate that can be kept in the refrigerator for up to three weeks for almost-instant turmeric tea whenever a craving strikes.

What if golden milk isn’t your cup of tea?

If the thought of golden milk sounds downright unappetizing, don’t worry. There are countless other ways to get the benefits of turmeric without having to drink it. Li gives several examples of how she enjoys turmeric when it’s not in golden milk form:

• Turmeric Rice

  This is simply rice that has been steamed with the addition of turmeric and butter. Add finely chopped fresh herbs and green peas to round out the dish.

• Turmeric Marinade

  A turmeric-based marinade not only adds the benefits of curcumin to the dish; it also imparts a beautiful yellow color to whatever is being marinated. This recipe can be used to marinate chicken or white fish and also includes freshly cracked pepper that can help with absorption.

• Curry With Turmeric

  Turmeric is a central ingredient in many Indian curries, as is the case with this vibrant Turmeric Cauliflower Curry. If Thai curry is more your thing, you’ll be pleased to discover turmeric also plays an important role in Thai recipes such as Turmeric and Coconut Fish Curry, which features turmeric as a key ingredient.

• Other uses for turmeric…

  Add a pinch of turmeric next time you make scrambled tofu. It will give the tofu a bright yellow color that could fool any egg-lover into thinking they’re eating the real deal. Toss root vegetables such as sweet potato, turnip, and carrots with turmeric and olive oil before roasting. Or, next time you’re making curried butternut squash soup, add a teaspoon or two of turmeric to boost the nutritional value and deepen the orange color of the concoction.

A Word of Caution About Turmeric Stains

One unfortunate aspect of using turmeric (especially fresh turmeric) to make golden milk or any other recipe is its potent ability to stain surfaces on contact. Like beets, turmeric will transfer its bright color to anything it touches, including dishes, countertops, clothing, hands, and nails, which makes it a both great all-natural food dye and a threat to anything you want to keep from yellowing. To ward off stains, consider the following:

• Dishes

  The most important thing when dealing with turmeric stains is to act as quickly as possible. For most dishes, a solution of 2-to-1 hot water to bleach should work, especially when left to sit overnight. The same ratio can be used with white vinegar in place of the bleach, the only caveat being that it will take considerable more elbow grease to fully remove the stain.

• Countertops

  For countertops, use a paste made from equal parts baking soda and hot water to clean, spreading a thin layer and then allowing it to sit for 15 minutes before scrubbing clean with a sponge (if this ultimately fails, a Magic Eraser can be used on countertops without a glossy finish).

• Clothing

  Time is especially of the essence when it comes to clothing. Wash immediately with cold water and soap and allow your garment to air dry. Repeat as necessary to fully remove the stain.

• Hands and Nails

  Add lemon juice or a very small amount of hydrogen peroxide to a bowl with cold water and soak your hands to remove turmeric stains. Scrub them with hot water and soap to further lighten any stains that remain after the initial treatment.

For more information on this beautiful beverage, check out our video: