Tag Archives: #sugarfree

Creamy Chocolate Peanut Butter “Ice Cream”

It’s February, and thoughts turn to matters of the heart, and to chocolate, of course!  Indulge in this no-added sugar Creamy Chocolate Peanut Butter “Ice Cream” instead of raiding that box of chocolates. It’s satisfying, heart-healthy, vegetarian, and it’s even gluten-free – the perfect treat for all of your loved ones on Valentine’s Day, and every other day, too!

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Ripe bananas are the silent partner in this frozen delight, and they make it unnecessary to add sugary sweeteners.  Keep chunks of frozen banana in the freezer to use on a moment’s notice, or freeze chopped bananas for at least two hours before making this, or other recipes, such as smoothies.

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I use unsweetened cocoa powder in my “ice cream” because it’s the part of chocolate with the most health benefits, and none of the sugar.  You can also add cocoa powder to savory dishes, such as chili, to amp up flavor and nutrition.

Natural peanut butter is typically free of added sugar, and, along with chopped peanuts, contributes heart-healthy fat, an intense peanut flavor, and creaminess. Learn how to make homemade peanut butter from Sally Kuzemchak over at Real Mom Nutrition. (Hint: It’s easy!)

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Creamy Chocolate Peanut Butter “Ice Cream”

Makes 2 servings

2 medium ripe bananas, cut into chunks and frozen*

2 tablespoons natural peanut butter (with no added sugar)

2 tablespoons unsweetened cocoa powder

1/2 teaspoon pure vanilla extract

2 tablespoons chopped peanuts

Place bananas in a large food processor. Add the peanut butter, cocoa powder, and vanilla.  Blend until smooth, about 2 to 3 minutes. Transfer to serving bowls and garnish with peanuts. Serve immediately.

*Freeze for at least 2 hours.

Per serving:
252 calories; 12 grams fat (2 grams saturated fat); 0 cholesterol; 132 milligrams sodium; 29 grams carbohydrate; 5 grams fiber; 7 grams protein

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No Added Sugar Fruit and Nut Quick Bread

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The last thing anyone needs is more sugar. This no-added sugar quick bread is perfect for gifting, bringing to a celebration, and for having on hand to make healthy meals and snacks. Dried fruit and bananas provide natural sweetness so there’s no need for other sweeteners.  Almonds and walnuts supply heart-healthy fat, and the recipe calls for oat flour instead of wheat flour to keep this dense, satisfying bread gluten-free and packed with whole grain goodness.

Looking for other ways to reduce sugar intake?

You can mix and match the types of nuts and dried fruits you use, and make 12 muffins out of the batter instead of a single loaf. Enjoy this better-for-you bread with peanut butter or cottage cheese, or pair with eggs or Greek yogurt.

Fruit & Nut Bread
Makes 12 servings.

2 medium ripe bananas, broken into large chunks
2 large eggs
1⁄4 cup canola oil
2 cups oat flour*
1 teaspoon baking powder
1⁄2 teaspoon salt
3⁄4 cup chopped almonds
3⁄4 cup chopped walnuts
3⁄4 cup dried unsweetened apricots, chopped into small pieces
3⁄4 cup raisins

Preheat oven to 350˚F. Coat a 1 1/2 quart loaf pan with cooking spray, and line with a sheet of parchment paper.

In a large mixing bowl, mash the bananas until no longer chunky. Using a whisk, add the eggs and canola oil and combine well. Add the oat flour, baking powder, and salt. Stir to combine.

Add the almonds, walnuts, apricots, and raisins, and blend well.

Pour the batter into the loaf pan and spread it evenly. Bake for 25 to 30 minutes or until a toothpick inserted in the middle comes out clean.

Cool for 15-20 minutes out of the pan before cutting.

* To make oat flour, place 2 cups of gluten-free one-minute or old fashioned oats in a food processor and process on high speed until oats achieve a powder-like consistency, about 1 minute.

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No Added Sugar Fruit and Nut Quick Bread

Per serving (1 slice or 1/12 of the loaf):

Calories: 253
Total fat: 14 grams
Saturated fat: 1 gram
Cholesterol: 35 milligrams
Sodium: 135 milligrams
Carbohydrate: 29 grams
Dietary fiber: 4 grams
Protein: 6 grams
Calcium: 64 milligrams
Iron: 2 milligrams

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