The No-Sugar Cookbook: Delicious Recipes to Make Your Mouth Water...all Sugar Free!
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About this ebook
If you are a person with diabetes, suffer from high blood pressure, or just want to cut sugar out of your diet, The No-Sugar Cookbook is for you! Edited by registered dietitian Kimberly A. Tessmer, this practical cookbook shows you how to sacrifice sugar but not flavor!
Features more than 200 recipes, including the following treats:
-Fruit Salsa
-Buckwheat Pancakes
-Chicken à la King
-Chocolate Cheesecake Mousse
-Honey Raisin Bars
All these recipes contain no added sugar or provide a healthier alternative sugar substitute—but still taste great! With The No-Sugar Cookbook, sugarfree food never tasted so sweet!
Kimberly A Tessmer
An Adams Media author.
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Book preview
The No-Sugar Cookbook - Kimberly A Tessmer
THE
NO-
SUGAR
COOKBOOK
Delicious recipes to make
your mouth water . . .
all sugar-free!
Series Editor: Kimberly A. Tessmer, R.D., L.D.
9781598692037_0004_001Copyright © 2007, F+W Publications, Inc.
All rights reserved. This book, or parts thereof, may not be reproduced in any form without permission from the publisher; exceptions are made for brief excerpts used in published reviews.
Published by
Adams Media,
an imprint of Simon & Schuster, Inc.
57 Littlefield Street
Avon, MA 02322
www.adamsmedia.com
ISBN 10: 1-59869-203-8 ISBN
13: 978-1-59869-203-7
eISBN: 978-1-44051-734-1
Printed in the United States of America.
J I H G F E D C B A
Library of Congress Cataloging-in-Publication Data
Tessmer, Kimberly A.
The no-sugar cookbook / Kimberly A. Tessmer.
p. cm.
ISBN-13: 978-1-59869-203-7
ISBN-10: 1-59869-203-8
1. Sugar-free diet—Recipes. I. Title.
RM237.85.T47 2006
641.5’638—dc22
2006028443
This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering legal, accounting, or other professional advice. If legal advice or other expert assistance is required, the services of a competent professional person should be sought.
—From a Declaration of Principles jointly adopted by a Committee of the American Bar Association and a Committee of Publishers and Associations
Contains portions of material adapted or abridged from The Everything® Diabetes Cookbook by Pamela Rice Hahn, ©2002, F+W Publications, Inc.
The No-Sugar Cookbook is intended as a reference volume only, not as a medical manual. In light of the complex, individual, and specific nature of heath problems, this book is not intended to replace professional medical advice. The ideas, procedures, and suggestions in this book are intended to supplement, not replace, the advice of a trained medical professional. Consult your physician before adopting the suggestions in this book. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.
This book is available at quantity discounts for bulk purchases.
For information, please call 1-800-289-0963.
Introduction
One Salsas, Sauces, and Shortcuts
Two Appetizers
Three Breakfast Foods
Four Main Courses and Casseroles
Five Poultry and Meats
Six Seafood
Seven Pasta and Pizza
Eight Soups and Stews
Nine Veggies and Sides
Ten Breads
Eleven Side Salads
Twelve Desserts and Goodies
Thirteen Snacks and Drinks
Appendix A Online Sources for Gourmet Ingredients and Equipment
Appendix B Living a No-Sugar Life
Introduction
Many of us are born with a natural sweet tooth. After all, sugar can offer a tasty addition to meals and snacks. On the other hand, if you are not careful, it can also add plenty of additional calories, which if you eat more than you need, can cause unhealthy weight gain. There are no vitamins, minerals, or other essential nutrients in sugar itself and therefore, it is frequently referred to as empty calories.
There is a difference between added sugars
and natural sugars.
Added sugars are just that—sugars that are added to foods and beverages during processing and/or preparation such as soft drinks, baked goods, and candy bars. Natural sugars are sugars that are naturally found in foods such as fruit (in the form of fructose) and dairy products (in the form of lactose). The body cannot distinguish between natural sugar and added sugar. However, foods containing natural sugar are additionally packed with vitamins, minerals, and other nutrients essential for good health, while most foods containing added sugars tend to be high in calories and low in key nutrients. On a positive note, a little added sugar can enhance the taste of some foods, whole-grain cereal, for example that some people may otherwise resist. The key is moderation and minimizing empty calorie
foods.
As a substitute to sugar, many people make a personal choice to use products such as Splenda, which can be found in many processed foods and can be used as a substitute for sugar in countless recipes. These types of sugar substitutes are considered GRAS or Generally Recognized As Safe by the FDA (U.S. Food and Drug Administration) as well as other national regulatory agencies. The American Dietetic Association states that, consumers can safely enjoy a range of nutritive and non-nutritive sweeteners when consumed in a diet that is guided by current federal nutrition recommendations, such as the Dietary Guidelines for Americans and the Dietary Reference Intakes, as well as individual health goals.
There are all types of reasons people may want or need to follow a no-added-sugar diet including weight loss, diabetes, other health problems, and personal choices. Whatever your reasons for wanting to decrease the amount of sugar in your diet, our goal with The No-Sugar Cookbook is to help you indulge your sweet cravings with recipes that are healthful, tasty and will minimize the addition of added sugars in your diet.
Salsas, Sauces, and Shortcuts
chapter one
Toasted Sesame Seeds
Asian Gingered Almonds
Almond Spread
Horseradish Mustard
Piccalilli
Pepper and Corn Relish
Cranberry-Raisin Chutney
Fruit Salsa
Marmalade–Black Bean Salsa
Strawberry Spoon Sweet
Pineapple-Chili Salsa
Salsa with a Kick
Avocado-Corn Salsa
Blackberry Sauce
Roasted Red Pepper and Plum Sauce
Homemade Worcestershire Sauce
Pesto Sauce
Gingered Peach Sauce
Mock Cream
Mock White Sauce
Fat-Free Roux
Madeira Sauce
Mock Béchamel Sauce
Mock Cauliflower Sauce
Toasted Sesame Seeds
Yields ½ cup
Serving size: 1 tsp.
½ cup white sesame seeds
¼ teaspoon sea salt (optional)
NUTRITIONAL ANALYSIS
(per serving):
Calories: 15
Protein: trace
Carbohydrate: 1 g
Fat: 1 g
Sat. Fat: trace
Cholesterol: 0 mg
Sodium: 26 mg
Fiber: trace
Exchange Approx.:
½ Fat
1. Add the sesame seeds to a nonstick skillet over low heat. Toast until golden, shaking the pan or stirring the mixture frequently so that the seeds toast evenly. (The seeds will swell slightly during the toasting process.) When the aroma of the sesame seeds becomes evident and they’ve reached a light brown color, remove from the heat and pour into a bowl. Add the sea salt and mix well. Set aside and allow to cool.
2. Once cooled, grind using a mortar and pestle or blender, and season to taste. Store in an airtight container.
Toasting Frenzy
Many nuts, including pine nuts, almonds, and even sunflower seeds, toast well. Simply follow the recipe for Toasted Sesame Seeds. Store them, whole or ground, in an airtight container.
Asian Gingered Almonds
Yields 1 cup
Serving size: 1 tbs.
2 teaspoons unsalted butter
1 tablespoon Bragg’s Liquid Aminos
1 teaspoon ground ginger
1 cup slivered almonds
NUTRITIONAL ANALYSIS
(per serving):
Calories: 58
Protein: 2 g
Carbohydrate: 2 g
Fat: 5 g
Sat. Fat: 1 g
Cholesterol: 1 mg
Sodium: 44 mg
Fiber: 1 g
Exchange Approx.:
1½ Fats
1. Preheat oven to 7 F. In a microwave-safe bowl, mix the butter, Bragg’s Liquid Aminos, and ginger. Microwave on high for 30 seconds, or until the butter is melted; blend well.
2. Spread the almonds on a shallow baking sheet treated with nonstick spray. Bake for 12 to 15 minutes or until light gold, stirring occasionally.
3. Pour the seasoned butter over the almonds, and stir to mix. Bake an additional 5 minutes. Store in airtight containers in cool place.
Good Fat!
Almonds and many other nuts fall within the good fats
category because they are low in unhealthy, saturated fats.
Almond Spread
Yields ½ cup
Serving size: 1 tbs.
¼ cup ground, raw almonds
2 teaspoons honey
4 teaspoons water
Pinch of salt (optional)
NUTRITIONAL ANALYSIS
(per serving, without salt):
Calories: 30
Protein: 1 g
Carbohydrate: 3 g
Fat: 2 g
Sat. Fat: trace
Cholesterol: 0 mg
Sodium: trace
Fiber: trace
Exchange Approx.:
½ Fat
In a blender, combine all ingredients and process until smooth.
Toasted Almond Seasoning
Add an extra flavor dimension to salads, rice dishes, or vegetables by sprinkling some toasted almonds over the top of the dish. Toast ½ cup ground raw almonds in a nonstick skillet over low heat, stirring frequently until they are a light brown color. Store the cooled almonds in an airtight container in a cool, dry place. This low-sodium substitute has only 16 calories per teaspoon, and counts as a ½ Fat Exchange Approximation.
Horseradish Mustard
Yields 3 cup
Serving size: 1 tsp.
¼ cup dry mustard
2½ tablespoons prepared horseradish
1 teaspoon sea salt
¼ cup white wine vinegar
1 tablespoon olive oil
Cayenne pepper to taste (optional)
NUTRITIONAL ANALYSIS
(per serving):
Calories: 10
Protein: trace
Carbohydrate: 1 g
Fat: 1 g
Sat. Fat: trace
Cholesterol: 0 mg
Sodium: 70 mg
Fiber: trace
Exchange Approx.:
1 Free Condiment
Combine the ingredients in a food processor or blender and process until smooth. Pour into a decorative jar and store in the refrigerator.
The Vinegar-Oil Balancing Act
The easiest way to tame too much vinegar is to add some vegetable oil. Because oil adds fat, the better alternative is to start with less vinegar and add it gradually to the recipe until you arrive at a flavor you prefer.
Piccalilli
Yields 2 quarts
Serving size: 2 tbs.
1 cup chopped green tomatoes
1½ cups chopped cabbage
1 cup white onions
1 cup chopped cauliflower
1 cup chopped cucumber
½ cup chopped red pepper
½ cup chopped green pepper
1½ cups apple cider or white vinegar
3 cup Splenda granular
½ teaspoon turmeric
1 teaspoon ginger
1½ teaspoons dried mustard
1½ teaspoons mustard seed
1 teaspoon celery seed
1 sachet pickling spices
¼ cup pickling salt
Pickled onions to taste (optional)
NUTRITIONAL ANALYSIS
(per serving, without salt):
Calories: 17
Protein: trace
Carbohydrate: 4 g
Fat: trace
Sat. Fat: trace
Cholesterol: 0 mg
Sodium: 1 mg
Fiber: trace
Exchange Approx.:
(per 2 -c. serving):
½ Misc. Carb.
1. Dice the vegetables and layer them in a bowl with the pickling salt. Store in the refrigerator overnight to remove moisture from the vegetables.
2. Drain and rinse the vegetables. (Rinsing will remove much of the salt; however, if sodium is a concern, you can omit it altogether.)
3. To make the marinade, combine the vinegar, Splenda granular, turmeric, ginger, dried mustard, mustard seed, celery seed, and pickling spice sachet in a large, noncorrosive stockpot.
Bring ingredients to a boil, and boil for 2 minutes. Add the vegetables to the stockpot and boil for an additional 10 minutes.
4. Remove the pickling spice sachet and add the pickled onions, if you are using them; boil for another 2 minutes.
5. Remove from heat and allow to cool. Pack the vegetables in jars, then fill with the pickling liquid until the vegetables are covered. Store the covered glass jars in the refrigerator. Serve chilled as a relish or on deli sandwiches.
Pepper and Corn Relish
Serves 4
4 banana or jalapeño peppers
1 cup frozen corn, thawed
1 cup chopped red onion
2 teaspoon ground coriander
2 teaspoons lime juice
Freshly ground black pepper to taste
NUTRITIONAL ANALYSIS
(per serving):
Calories: 39
Protein: 2 g
Carbohydrate: 9 g
Fat: trace
Sat. Fat: trace
Cholesterol: 0 mg
Sodium: 7 mg
Fiber: 2 g
Exchange Approx.:
½ Starch
1. Seed and chop the peppers, and toss in a bowl with the remaining ingredients.
2. Relish can be served immediately, or chilled and served the next day. For a colorful, mild relish, use a combination of 2 tablespoons of chopped green bell pepper and an equal amount of chopped red pepper in place of the jalapeño peppers.
Cranberry-Raisin Chutney
Yields about 3 cups
Serving size: 1 tbs.
1 cup diced onions
1 cup diced peeled apples
1 cup diced bananas
1 cup diced peaches
¼ cup raisins
¼ cup dry white wine
¼ cup dried cranberries
¼ cup apple cider vinegar
1 teaspoon honey
Sea salt and freshly ground black pepper to taste (optional)
NUTRITIONAL ANALYSIS
(per serving, without salt):
Calories: 13
Protein: trace
Carbohydrate: 3 g
Fat: trace
Sat. Fat: trace
Cholesterol: 0 mg
Sodium: 3 mg
Fiber: trace
Exchange Approx.:
1 Free Condiment
1. In a large saucepan, combine all the ingredients.
2. Cook over low heat for about 1 hour, stirring occasionally.
3. Cool completely. Can be kept for a week in the refrigerator or in the freezer for 3 months, or canned using the same sterilizing method you’d use to can mincemeat.
TIP: This chutney is also good if you substitute other dried fruit for the raisins or cranberries, such as using the dried Fancy Fruit Mix (strawberries, blueberries, cranberries, sweet cherries, and tart cherries) from Nutty Guys (www.nuttyguys.com).
Fruit Salsa
Yields about 2 cups
Serving size: 2 tbs.
½ of a cantaloupe
1 jalapeño or banana pepper
1 cup blackberries
1 small red or green bell pepper
1 medium-sized red onion
1 tablespoon lemon juice
Optional seasonings to taste:
Parsley
Cilantro
Sea salt
Cayenne pepper
NUTRITIONAL ANALYSIS
(per serving):
Calories: 24
Protein: trace
Carbohydrate: 6 g
Fat: trace
Sat. Fat: trace
Cholesterol: 0 mg
Sodium: 5 mg
Fiber: 1 g
Exchange Approx.:
½ Fruit
Place all the ingredients in a food processor and process until well mixed. Do not over process; you want the salsa to remain somewhat chunky.
Salsa Status
Salsa is now the number one condiment in America. (Source: Food Finds, www.foodtv.com)
Marmalade–Black Bean Salsa
Yields about 1 2 cup
Serving size: 1 tbs.
1 tablespoon sugar-free orange marmalade
½ cup chopped roasted red pepper
2 cloves roasted garlic (see Dry-Roasted Garlic for roasting instructions)
½ cup cooked black beans
1 teaspoon key lime or fresh lime juice
Optional seasonings to taste:
Sea salt
Freshly ground black pepper
Cilantro
Parsley
NUTRITIONAL ANALYSIS
(per serving):
Calories: 8
Protein: trace
Carbohydrate: 2 g
Fat: trace
Sat. Fat: trace
Cholesterol: 0 mg
Sodium: trace mg
Fiber: 1 g
Exchange Approx.:
1 Free Condiment
Place all the ingredients in a food processor and process until well mixed. Do not over process; you want the salsa to remain somewhat chunky.
Strawberry Spoon Sweet
Yields 1 quart
Serving size: 2 tbs.
6 cups small, hulled strawberries
3 cup Splenda granular
½ cup dry red wine
5–7 fresh thyme sprigs
NUTRITIONAL ANALYSIS
(per serving):
Calories: 15
Protein: trace
Carbohydrate: 3 g
Fat: trace
Sat. Fat: trace
Cholesterol: 0 mg
Sodium: 3 mg
Fiber: 1 g
Exchange Approx.:
½ Fruit, ¼ Misc. Carb.
1. Combine all the ingredients in a large bowl. Microwave uncovered on high for 3 to 5 minutes, or until the liquid thickens a little.
2. Remove and discard the thyme sprigs. Let cool, then refrigerate for several hours to set before serving. This recipe keeps for several months in the refrigerator.
Pineapple-Chili Salsa
Serves 4
½ cup unsweetened, diced pineapple
½ cup roughly chopped papaya, peach, or mango
1 small poblano chili pepper
¼ cup chopped red bell pepper
¼ cup chopped yellow bell pepper
1 tablespoon fresh key lime or fresh lime juice
¼ cup chopped red onion
NUTRITIONAL ANALYSIS
(per serving):
Calories: 29
Protein: 1 g
Carbohydrate: 7 g
Fat: trace
Sat. Fat: trace
Cholesterol: 0 mg
Sodium: 2 mg
Fiber: 1 g
Exchange Approx.:
½ Fruit
Combine all the ingredients in a bowl and toss to mix.
Salsa with a Kick
Yields about 2 cups
Serving size: 1 tbs.
2 teaspoons ground flaxseed
4 medium tomatoes, chopped
1 clove garlic, chopped
½ of a small onion
½ tablespoon cider vinegar
¼ teaspoon Tabasco sauce
2 teaspoon ground cayenne pepper
1 tablespoon chopped fresh coriander
NUTRITIONAL ANALYSIS
(per serving):
Calories: 5
Protein: trace
Carbohydrate: 1 g
Fat: trace
Sat. Fat: trace
Cholesterol: 0 mg
Sodium: 2