Georgia Varozza - The Sugar Smart Cookbook: *Over 200 Low-Sugar, Family-Friendly Recipes *Delicious and Nutritious Sugar Alternatives *Better Health Now

HARVEST HOUSE PUBLISHERS EUGENE, OREGON Scripture quotations are taken from the Holy Bible, New International Version, NIV. Copyright 1973, 1978, 1984, 2011 by Biblica, Inc. Used by permission. All rights reserved worldwide. Cover by Dugan Design Group Cover Image roggozub, pilipphoto, myviewpoint / Fotolia All oven temperatures are given in degrees Fahrenheit . THE SUGAR SMART COOKBOOK Copyright 2017 by Georgia Varozza Published by Harvest House Publishers Eugene, Oregon 97402 www.harvesthousepublishers.com ISBN 978-0-7369-7139-3 (pbk.) ISBN 978-0-7369-7140-9 (eBook) Library of Congress Cataloging-in-Publication Data Names: Varozza, Georgia, author.

Title: The sugar smart cookbook / Georgia Varozza. Description: Eugene, Oregon: Harvest House Publishers, [2017] Identifiers: LCCN 2017008139 (print) | LCCN 2017009245 (ebook) | ISBN 9780736971393 (pbk.) | ISBN 9780736971409 (ebook) Subjects: LCSH: Cooking. | Low-calorie dietRecipes. | LCGFT: Cookbooks. Classification: LCC TX714 .V36 2017 (print) | LCC TX714 (ebook) | DDC 641.5/6383dc23 LC record available at https://lccn.loc.gov/2017008139 All rights reserved. No part of this electronic publication may be reproduced, stored in a retrieval system, distributed, or transmitted in any form or by any meanselectronic, mechanical, digital, photocopy, recording, or any otherwithout the prior written permission of the publisher.

The authorized purchaser has been granted a nontransferable, nonexclusive, and noncommercial right to access and view this electronic publication, and purchaser agrees to do so only in accordance with the terms of use under which it was purchased or transmitted. Participation in or encouragement of piracy of copyrighted materials in violation of authors and publishers rights is strictly prohibited. To Walker, Travis, Logan, Sara, Crystalynn, Audrey, Asher, Easton, Alexis, and Everett I love you more than the whole wide worldthen, now, and always CONTENTS S ome years ago, troubled that I had gained unwanted weight, I spoke with my doctor about my concerns. She advised me to begin a low-fat eating regimen. I started researching food options available to me, bought several cookbooks to help inspire me to cook a bit differently, and scoured the grocery store shelves for low-fat alternatives to my normal fare. I was disciplinedand continued to slowly gain weight.

After a frustrating few years, I began to take a serious look into the ingredients of what I was eating. I realized that much of my so-called low-fat diet was laced with large amounts of hidden sugar and other ingredients that were a mystery to me. I began to put two and two together. After lots of thought, and with some trepidation, I threw out the expert advice and simply ate the way I intuitively felt was best for me. I decided to eat unprocessed food as much as possible, and I stopped keeping the cookie jar full all the time (much to my kids chagrin). It wasnt long before I felt better and had energy throughout the day.

And I noticed that my kids had steady energy as well. I was on to something. For years, health experts, doctors, and nutritionists have advocated a low-fat diet as a way to lose or maintain a healthy weight, feel better, and stave off health problems. But, in general, people in the developed areas of the world keep getting fatterand subsequently unhealthier. During this same time, changes in our eating habits have taken place. Processed foods have made big inroads into the Western diet, and the amount of sugar we eat has risen dramatically.

Somewhere along the way, we had a disconnect. With evidence piling up as to how our current eating patterns were creating problems for us, still we went on eating the same way as we have for years. Do you or members of your family wish they could lose a few pounds? Do you or your loved ones ever crave a sugar fix? Have you or a loved one ever binged on sugar, refined carbohydrates, or processed food? The answer to these questions is likely yes. Perhaps, then, high-fat eating isnt the only culprit in our populations weight gain. Recent studies indicate that the spike in sugar consumption has led to problems such as obesity, high blood sugar levels, type 2 diabetes, heart disease, hypertension, hypoglycemia, tooth decay, and mood swings. I think its time to lose the sugar in our diets.

Now, Im not advocating going completely sugar-free. That wouldnt be enjoyable or even doable for most of us. Because lets face it: Sugar tastes good. But there is much we can do to reduce our sugar intake and keep sugar in its proper placeas a treat to be eaten in smaller quantities. I firmly believe we need to get back into our kitchens and do our own meal preparation, where we decide what ingredients go into the food we serve to our families and where no hidden surprises lurk. Of course, I realize people are busy.

Thats why many of the recipes in this book take minimal laborbut the results are delicious. And better yet? Youll know exactly what you are feeding your family, and youll be on the road to making healthier food decisions for those you love. Concentrate on salads and vegetables, with a smaller portion of lean meats, poultry, or fish. Make your carbohydrates the smallest portion on your plate, and learn to enjoy whole grains instead of processed. Teach your taste buds to savor the natural sweetness of fruit. And, when you do decide to have dessert, keep your portions realistic, eat slowly, and enjoy the special treat.

You can do this! Is eating a sugar-smart diet for you and your family? The answer is yes. And may I also say that I think you and your loved ones will hardly notice the difference. Add to that the peace of mind youll gain by knowing that you are making the smart choice for your family, and you may agree with me that this way of eating will be worth every moment. Blessings, Georgia Varozza Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well . 3 J OHN 2 1 cups whole wheat pastry flour (or regular whole wheat flour.) 1 tsp. baking soda 1 tsp. salt 1 tsp. cinnamon tsp. nutmeg 1 cup rolled oats cup walnuts, chopped cup raisins cup shortening cup brown sugar 2 eggs 1 cup unsweetened applesauce cup milk Preheat the oven to 350. nutmeg 1 cup rolled oats cup walnuts, chopped cup raisins cup shortening cup brown sugar 2 eggs 1 cup unsweetened applesauce cup milk Preheat the oven to 350.

In a large mixing bowl, sift together the flour, baking powder, baking soda, salt, cinnamon, and nutmeg. Stir in the rolled oats, walnuts, and raisins. In another bowl, cream together the shortening and brown sugar. Add the eggs and beat until light and fluffy. Blend in the applesauce and milk. Add the creamed mixture to the dry ingredients and beat for 30 seconds.

Although the batter will be lumpy, dont overbeat it. Spoon batter into a large, greased loaf pan and bake at 350 for 50 to 60 minutes. Let the bread cool a bit before attempting to slice it. When completely cooled, you can wrap it in plastic wrap to store for a day or two. In fact, it tastes better the next day. 2 T. olive oil tsp. garlic powder 2 large whole wheat pitas (about 7-inch diameter) tsp. coarse salt Preheat the oven to 350. coarse salt Preheat the oven to 350.

Combine the olive oil and garlic powder in a small bowl. Cut the pitas into 8 wedges each and then gently split the pockets to make 2 triangles. (You may need to split the pockets with a butter knife.) Brush both sides of the triangles with a light coating of the olive oil mixture, and place the chips on a baking sheet in a single layer. Using the salt sparingly, sprinkle it over the chips. Bake for 10 minutes. Turn the chips so the second side is up, and continue baking for another 5 to 10 minutes or until the chips are crisp and lightly browned.