Tag Archives: sugar

Raw Key Lime Pie (Less Sugar Than Soda)

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After another great Whole Foods evening meal served with raw key lime pie dessert, I did some calculations on how much sugar is in the raw key lime pie vs. the conventional sodas we commonly drink today.

Sugar vs. Raw Key Lime Pie

Compared to the Big Gulp which has 10.66 tablespoons of sugar and no nutritional value, all the ingredients of an entire raw key lime pie is 6 tablespoons of sugar (most of which comes from dates).  Skip the soda & be guilt-free when having your pie.  Plate-licking optional…

Raw Key Lime Pie

Crust

  • 1 cup macadamia nuts
  • 1 cup almonds
  • 6-8 dates pitted & chopped

Filling

  • 2 cups cashews, soaked for 3 hours
  • 3/4 cup lime juice
  • 1/4 cup coconut nectar (or 6-8 dates)
  • 1/4 cup coconut manna
  • 2 teaspoons vanilla extract
  • zest of 2 limes

Directions

CRUST:  Combine crust ingredients in the food processor and pulse until crumbly.  Press into base of 8″ springform pan or make individual pies within a muffin pan (make sure to include the muffin paper cups).

FILLING:  Combine all filling ingredients using a high power blender and blend until smooth, using water to thin the mixture so it will blend (NOTE:  if you have issues with this, blend in food processor first and add to high power blender to make it smoother).  Spoon filling on the crust and refrigerate at least 3 hours until firm.  If the mixture is not firm enough, cut pie slices after refrigeration and then add to the freezer.  OPTIONAL:  Serve with berry sauce (high-power blend frozen berries).

 

Sugar Alternatives

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Artificial and Common Sugar Alternatives

Sugar and sweeteners come in many forms – from the artificial to the fruit we eat right off the tree.  Listed below are sugar alternatives and their benefits.  As always, consume any type of sugar in moderation…it’s still sugar, folks.

Don't Use Cane Sugar

Cane Sugar

Black Strap Molasses

Black Strap Molasses

 

 

 

 

 

 

One of the most common sugars used in our foods today is cane sugar (Sugarcane) and is the world’s largest crop with Brazil being the largest producer.  Sugar canes are harvested and machines are used to press the juice out of the cane which strip them of their nutrients.  Ironically, black strap molasses is the by product or “waste” from processing sugar cane that keep the nutrients.

Nutrients from Unsulphered (Sun Ripened) Black Strap Molasses

  • Because of its high iron content, it’s a substitute to holistically help cure anemia.
  • Molasses is also an excellent source of copper and manganese and a very good source of potassium, and magnesium.
  • Learn more about the process, nutrients, concerns and claims.

Alternatives

  • Raw (Not Processed) Honey:  antioxidants, minerals, vitamins, amino acids, enzymes, carbohydrates, and phytonutrients, raw, unprocessed honey is considered a superfood by many alternative health care practitioners and a remedy for many health ailments.
  • Other sugar alternatives include dates, date sugar, maple syrup, and apple juice.
Don't Use Artificial Sweetners

Artificial Sweetners

Stevia Leaf and Sugar Package

Stevia

 

 

 

 

 

 

The medical field thinks that artificial sweeteners pose no health risk while the holistic system regards them as being dangerous.  Even major news organizations like the NY Times holds the middle ground on this debate.  Instead of diving into all the confusion, I tell myself “if it isn’t/wasn’t real, I won’t eat it”.  Ultimately, this is the difference between the artificial (not real) and Stevia (real).  In fact, I own a Stevia plant as the leaves give your dessert a nice finishing touch.

Health benefits of Stevia

  • Does not have any calories and will not spike blood sugars.
  • Replacing sugar with Stevia makes it safer for your teeth.
  • Decrease blood sugars and lower high blood pressure.

More info on the benefits, taste (up to 300X sweeter than sugar!), and the need for more research.

Don't Use Agave Nectar

Agave Nectar

Coconut Nectar

Coconut Nectar

 

 

 

 

 

 

A few years back, Agave Nectar became the latest “rage” in sugar consumption.  Now Coconut (Sugar) Nectar is replacing it.  Here are the main differences:

  • Agave has almost as much fructose as high fructose corn syrup.  Coconut nectar has low fructose and derives it’s main sugar component is sucrose (aka table sugar). Fructose is linked to heart disease as it raises triglycerides and cholesterol.  As with any new product to market, this information is debatable.
  • Coconut nectar has minerals such as nitrogen and potassium.  Agave nectar has almost no mineral content in it.
  • NOTE:  Both agave and coconut nectar reportedly have a naturally low glycemic index.

Sheep Yogurt & Black Strap Molasses Recipe

Black Strap Molasses and Sheep Yogurt

Black Strap Molasses and Sheep Yogurt

On it’s own, sheep yogurt tastes terrible.  It does, however, only contain the sheep milk and live bacteria cultures.  Cow yogurt contains casein and other types of yogurts that load up a bunch of additives (coconut, goat, and almond yogurt to name a few).  So how do you make it taste better?
Mix together in your serving bowl and you’ve got a good tasting base yogurt treat.
Suggested ingredients to add.  Mix and match to find to alternate your daily nutrient needs:
  • chia seeds for texture
  • nuts (pumpkin seeds, walnuts, almonds, etc.) for crunch
  • dried fruit (goji berries, raisins, cherries, etc.)
  • berries (raspberries, blueberries, blackberries, etc.)

Want something more complicated with these new sugar alternatives?  Try the Vegan Peanut Butter and Chocolate Cheesecake (below is how mine turned out for Thanksgiving dinner).

Here’s the recipe.  Good luck!

Vegan Peanut Butter & Chocolate Cheescake

Vegan Peanut Butter & Chocolate Cheescake