Editors of Adams Media - The 50 Best Sugar-Free Recipes. Tasty, Fresh, and Easy to Make!

The 50 Best
Sugar-Free Recipes Tasty, fresh, and easy to make! Adams Media, a division of F+W Media, Inc. Avon, Massachusetts Contents Introduction Sugar plays an integral part in the human bodys functioning. Sugars are carbohydrates, which are essential for producing energy, maintaining internal organs, facilitating brain function, and aiding overall health. But eating too much sugar can result in major health problems. The goal of a sugar-free diet is to help you use naturally occurring sugars while avoiding artificially processed sugars. You can live happily and healthily on a diet of natural sugars.

The creative part of a sugar-free diet is working out ways to cook delicious three- to four-course meals that are totally free of refined sugar. This book lays the foundations for you to start making recipes of your own. Use your favorite foods and invent ways to add wonderful, sugar-free notes to each dish. Work with herbs and spices to add flavors that enhance the food naturally. For example, most vinaigrette recipes call for a pinch of sugar. Instead, use a pinch of Splenda or make the dressing with freshly squeezed orange juice.

The same method works when you try to cut back on salt. Wean yourself from it, and soon youll find you wont miss either sugar or salt. The health benefits of a sugar-free diet are myriad, as these fifty recipes will show you. The trick is to make the food taste as good as or better than youre used to. The beautiful part is that this can be done and its not difficult! Its delicious, fun, and healthy to change your cooking style to reduce or totally eliminate refined sugar. Summer Squash Bread These loaves freeze well, so make extra to enjoy at a later date.

For a more savory bread, omit the Splenda and serve in place of rolls at dinner. Serves 12 Ingredients 2 eggs cup milk 1 cup zucchini or yellow summer squash, trimmed and grated 2 green onions, finely chopped 1 tablespoon melted unsalted butter 1 teaspoon celery salt teaspoon freshly ground black pepper 1 teaspoon Splenda cup Italian flat-leaf parsley, minced 2 teaspoons chopped fresh summer savory, or 1 teaspoon dried savory 1 teaspoon baking powder 1 teaspoon baking soda 1 cup all-purpose flour cup whole-wheat flour

1. Preheat oven to 350F. Prepare a standard loaf pan with nonstick spray. Whisk the eggs and milk together in a blender. Add the grated squash, green onions, and unsalted butter and blend till combined.
2. Combine celery salt, pepper, Splenda, parsley, savory, baking powder, baking soda, and flours in a separate bowl.

   Add to moist ingredients and mix thoroughly.

3. Pour into the loaf pan and bake for 60 minutes. Remove the pan from the oven and cool loaf on a rack. This recipe is excellent with whipped cream cheese.

Per Serving
Calories: 61	Protein: 2 g
Carbohydrates: 9 g	Sugar: 1 g
Fat: 2 g

Savory Herbs You can do a lot with herbs to make even the plainest dishes more appealing. For added zing, mix sweet and savory flavors.

Most supermarkets carry a good selection of fresh herbs. You can also grow your own on a sunny windowsill or in your backyard and pick them as you need them. Oatmeal Bread Delicious toasted with butter and served alongside a breakfast of sausage and eggs, this bread will quickly make it into your box of favorite low-sugar recipes. Serves 12 Ingredients 2 eggs 1 cup milk 2 tablespoons melted unsalted butter 2 tablespoons Splenda 1 teaspoon salt 1 teaspoon vanilla extract 1 teaspoon baking soda 1 teaspoon baking powder 1 teaspoon cinnamon cup rice or tapioca flour 1 cup uncooked old-fashioned or Irish oatmeal 1 cup walnut pieces, toasted

1. Preheat oven to 350F. Prepare a standard bread loaf pan with nonstick spray.
2. Stir in the rest of the ingredients and mix thoroughly.
3. Bake for 60 minutes on a rack in the middle of the oven.
4. Bake for 60 minutes on a rack in the middle of the oven.

   Remove the bread from the oven and set on a cooling rack. Slice and serve warm or at room temperature.

Per Serving
Calories: 111	Protein: 3 g
Carbohydrates: 9 g	Sugar: 1 g
Fat: 7 g

Bran Muffins Bran muffins provide a nice dose of fiber in the morning. Add nuts or raisins to the mix, but note that the latter will add additional natural sugar to the muffins. Serves 12 Ingredients 2 eggs, beaten 1 teaspoon salt 1 cup milk 1 tablespoon unsalted butter, melted cup rice or corn flour cup whole-wheat flour 1 cup oat or wheat bran cup Splenda 1 tablespoon baking powder

1. Preheat oven to 350F.
2. Mix in the flours, bran, Splenda, and baking powder.
3. Mix in the flours, bran, Splenda, and baking powder.

   Prepare muffin tin with nonstick spray. Fill each cup halfway.

4. Bake for 20 minutes. Cool, remove from tin, and serve with unsalted butter or sugar-free jam.

Per Serving
Calories: 86	Protein: 4 g
Carbohydrates: 15 g	Sugar: 1 g
Fat: 3 g

Not Bluffin about Muffins You can add many different things to muffins and quick breads. Try different kinds of nuts.

You can also add sugar-free dried fruits, such as apples and apricots, either soaked until soft in water or left chewy. These make great afternoon snacks and can be frozen for a fast breakfast. Sun-Dried Tomato Muffins with Pine Nuts These savory muffins provide a creative departure from traditional baked goods, and pair nicely with a cheesy omelet, a vegetable casserole, or a roasted chicken dinner. Theyre more like biscuits! Serves 14 Ingredients 2 eggs 1 cup buttermilk 1 tablespoon unsalted butter, melted 1 teaspoon Splenda 1 teaspoon salt cup fresh parsley, minced 1 teaspoon dried oregano 1 cup cornmeal 1 cup unbleached all-purpose flour 1 teaspoon baking powder 1 teaspoon baking soda cup pine nuts, lightly toasted cup sun-dried tomatoes, chopped

1. Preheat oven to 350F. Prepare muffin tins with nonstick spray.
2. Whisk together the first seven ingredients.

   Slowly beat in the remaining ingredients one at a time. Fill the cups halfway with batter.

3. Bake for 20 minutes in the middle of the oven. Cool, turn out, and serve.

Per Serving
Calories: 130	Protein: 4.5 g
Carbohydrates: 17 g	Sugar: 1 g
Fat: 5 g

Strawberry French Toast When you spread your French toast with this creamy strawberry topping, theres no need to add additional maple syrup. You get a natural sweetness from the berries.

Serves 2 Ingredients cup strawberries, chopped 1 tablespoon Splenda 2 heaping tablespoons cream cheese at room temperature 2 eggs cup milk 1 teaspoon orange zest 4 slices very thin wheat bread 1 tablespoon buttery spread or margarine Whole strawberries for garnish

1. Combine the strawberries, Splenda, and cream cheese. Set aside.
2. Whisk the eggs, milk, and orange zest together. Soak the bread in the egg mixture.

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