Sugar Free Desserts

//Sugar Free Desserts

5 Delicious Deserts: Non Addictive, Gluten Free, White Sugar Free

By |April 16th, 2015|

Why postpone true happiness and radiant health? You you can have your cake and eat it too. Eating delicious desserts without feeding your sugar addiction is easy–it just involved purchasing the right ingredients. Once you taste unprocessed dessert, you won’t look back.

White sugar, white flour, and fats, often contribute to making certain foods highly addictive.  This is why I do not use any of that white stuff in my baking and only use smaller amounts of healthy oils in place of those unhealthy fats.

I can truly say I used to be a “Sugar Addict.” Thankfully, those so-called yummy, sugary treats have no attraction to me anymore. I do not have to control myself. I simply have no interest in them after making a switch to whole foods.

It literally took me years to totally get past my addiction. One of my main strategies was to never keep any “treats” at home. Otherwise I would eat them. The second step I made was creating my own healthy, white-ingredient-free dessert recipes.

These five healthy treats aren’t just non-addictive. They are all extremely tasty, gluten-free, white sugar-free, and white flour-free. They have small amounts of healthy fats and small amounts of healthy sugars.

Millet Pudding. As delicious as it looks.

1. Millet Pudding: Sugarless, Gluten Free

This is a simple and very nourishing alkaline pudding, and it is vegan, too.

Ingredients:

  • 2 cup cooked millet
  • 2/3 cup sultanas
  • 2 cup coconut milk or almond milk
  • 1/3 cup pecans or almonds, left whole
  • 1/2 cup shredded coconut (unsweetened)
  • 2 tbsp coconut oil
  • 2/3 tsp light liquid stevia
  • 2 tsp cinnamon
  • dash of nutmeg
  • dash of cardamom
  • pinch of salt

Directions:

1. Mix all above ingredients together except for the pecans or almonds.
2. Pat in baking dish.
3. Place pecans or almonds on top of mixture.
4. Bake at 350 for 50 min – 1 hour

To read all the health benefits of this alkaline, gluten free grain, click here.

DSC00174

2. Cherry Pecan Chocolate Bar

Chocolate as we know is very addictive.  It is the high amount of sugar and unhealthy oils that cause the trouble. I never buy chocolate bars anymore. I make my own, and they are yummier for me. Try this one.

Ingredients

  • 4 squares (approx 112 gm) unsweetened chocolate*
  • 3 tbsp organic virgin coconut oil
  • 2 tbsp unpasteurized honey
  • 1/4 teaspoon liquid stevia
  • 1/4 cup pecans, roasted and chopped
  • 1/4 cup dried unsweetened cherries chopped in half.

Directions:

1. Dry roast pecans in a toaster oven or in frying pan (stir frequently so they do not burn).
2. Melt chocolate in a double boiler or very carefully in saucepan.
3. Oil with coconut oil, a small pan of approximately 8 inches square.**
4. Evenly sprinkle the cherries and pecans in the pan.
5. When chocolate is melted; remove from heat.
6. Mix in coconut oil and stevia.
7. Then mix in honey.
8. Pour melted chocolate mixture over the cherries and pecans.
9. Let cool in refrigerator or freezer.
10. Once set, cut into squares.
11. Store in covered container in refrigerator or freezer, if desired.

*Not all chocolate comes in the same dimensions. For example:

Organic Camino Chocolate is in a 200 gm package with 36 rectangles.
200 gm divided by 36 = 5.55 gms X 20 rectangles = 111 gms.
What you need to do is use approximately 112 gms.

This recipe is just one of the many recipes in the Healthy Chocolate Project.

Raw Carob Pudding

3. Raw Carob Pudding

Sometimes we need a break from chocolate–even healthy chocolate.  Carob, although it does not really taste like chocolate, fills the chocolate […]

Best Ingredient for Gluten Free Cooking

By |April 4th, 2015|

Arrowroot and kudzu are high quality starches that will add amazing texture and taste to your gluten-free cooking. I’m happy I discovered them in my macrobiotic (grain-based diet) days. I used to bake with cornstarch like most people — which is not a healthy ingredient.

Don’t Use Cornstarch If You Can Help It

Most commercial products and recipes use cornstarch because it is inexpensive and readily available. The problem with cornstarch is:

  • It is often difficult to digest and can irritate the digestive system.
  • Corn is one of the most genetically modified foods.
  • Cornstarch is very highly processed carbohydrate with no protein, vitamins or minerals. It is made from the tiny white endosperm at the center of a corn kernel. The corn kernels are processed utilizing chemicals and high heat to remove outside shells to get it into a fine white powder.

Think about the other white foods like white rice, white flour, and white sugar; they are often highly processed, with little nutrition or health benefits. They are wonderful food staples around the world, providing easy and tasty calories. But, if you’re seeking a diet lower in calories and higher in nutrition, these ingredients are not your best bet.

Read my article on The 9 Dangers of Common Gluten-Free Recipes And Products

Arrowroot and kudzu are produced in a simple, natural process unlike the way cornstarch and potato starch are highly processed.

Raw Arrowroot

Arrowroot — Even Better Than Kudzu
Arrowroot is a fine powder — an odorless, granular starch used in the food industry as thickener and as a stabilizing agent.

I use arrowroot in everything from my puddings and gravies to cakes and cookies because:

  • Arrowroot is closer to a whole food because less processing is involved.
  • Arrowroot is easily digested and even helps settle an upset stomach.
  • Once cooked it is clear, shiny and translucent instead of cloudy.

Arrowroot Nutrition

  • Very low in calories; less than that of potato or yam
  • Contains good levels of B-complex (niacin, thiamin, pyridoxine, pantothenic acid and riboflavin).
  • Contains moderate levels of some minerals (copper, iron, manganese, phosphorous, magnesium, and zinc).
  • Excellent source of potassium (454 mg per 100g or 10% of RDA).

Arrowroot as Medicine

  • Arrowroot got its name because it was originally used by Caribbean Indians to treat the wounds from poison arrows.
  • They grew it for food and for its healing properties as far back as 1600. Later the Europeans learned of this and continued this practice.
  • Historically it was fed to children and people with fragile digestive systems.

Arrowroot is made from the roots of a tropical plant called arrowroot (Maranta arundinacea). The arrowroot plant is a close cousin of the kudzu plant. Both grow naturally in the Southern United States and Asia and are used in similar ways for cooking.

Unprocessed root of kudzu vine.

Kudzu Also Better

Kudzu, also known as kuzu, is made from the root of the kudzu plant that grows wild in the mountains of Japan and in the southern U.S. Kudzu strengthens the digestive tract.

It is native to Japan and China where it has been used for over 2,000 years medicinally and as a starchy food.

Kudzu Nutrition

  • Only 33 calories in 1 tablespoon (0.4 oz) of Kudzu Root Starch, dry.
  • Rich in organic iron, calcium and phosphorus.
  • Has a significantly high flavonoid content.

Kudzu as Medicine
According to research in Beijing, China:

  • Reduces high blood pressure and risk of blood clots.
  • Relieves chronic migraine headaches
  • Eases tension in the shoulders, neck and head
  • Used for more than 1,000 years by Asian herbalists for alcoholism and to curb alcohol cravings.

Macrobiotic founder, […]

Gluten Free and Vegan Cornmeal Pancakes

By |February 19th, 2015|

This recipe is my version of pancakes without the milk or eggs. Good news is that if you are honoring Lent you can still eat them. Whenever I make these pancakes no one seems to notice the lack of those two ingredients.

Ingredients:

  • 1/2 cup cornmeal
  • 3/4 cup brown rice flour
  • 1/4 cup chickpea flour
  • 1/4 cup potato flour
  • 2 tbsp Flax meal
  • 1/2 tsp sea salt
  • 5 tsp baking powder
  • 2 1/4 cups water
  • 2 tbsp vegetable oil or melted coconut oil

Directions:

1. Mix dry ingredients together.
2. Make a well in the center of dry ingredients.
3. Pour water and oil into center.
4. Mix together with a large wooden spoon.
5. Mix only until moistened – taking care not to over-mix (small lumps are normal).
6. Pour 1/3 to 1/2 cup of the batter into a hot oiled frying pan.
7. Fry on medium heat.
8. Turn when bubbles form on top and brown other side.

Try the Orange Syrup on this Pancakes.

Also:    Honey Syrup

Chocolate Cherry Vegan Ice Cream

By |July 14th, 2014|

 .
Simple and so yummy with some of my favourite ingredients. And not filled with unhealthy sugar!
 .
Ingredients:

1 banana, frozen and cut
1/2 cup frozen cherries
1 tablespoon almond butter
1/2 tablespoon rice syrup or maple syrup
1 tablespoon cocoa or 1 tablespoon carob powder
1 teaspoon vanilla

Directions:

  1. Chop the banana and freeze.
  2. Blend all ingredients in a blender to a smooth consistency.

Eat and enjoy now or freeze until firm.

Cherry Vegan Pudding

By |July 14th, 2014|

This cherry pudding is so easy to make and great for a hot summer day as it is raw.

Ingredients:

1 large ripe bananas, peeled
1 teaspoon vanilla extract
1/2 cup cashew nuts (soaked for about 4 hours)
1 cup cherries, pitted and sliced in half

 Directions:

Blend the bananas in a blender.

  1. Add the nuts and vanilla, blend until creamy.
  2. Put in the refrigerator for 20 to 40 minutes to thicken.
  3. Now simply mix the cherries into the vanilla pudding.

OR

  1. You can make it pretty by assembling it in a glass bowl.
  2. Put a 1/3 of the vanilla pudding in the bottom of the bowl. Then add 1/2 of the cherries, and then put another 1/3 of pudding on top. Add the rest of the cherries and top it off with the rest of the vanilla pudding.
  3. You can sprinkle some raw cashews.
    Now eat and enjoy!

To get healthy recipes and tips sent to your mailbox once a week with more information about these foods, subscribe to my newsletter. You can also learn how to plan and prepare super healthy meals with my 2-5-30 Healthy Diet Online Courses.

Join one of the many vegan courses at Real Food for Life. Experience eating lots of vegetables and fruits for two days a week for a month. It will help you integrate plant foods into your diet.

Date Walnut Cornmeal Muffins -Gluten free-Vegan

By |June 30th, 2014|

These simple, yummy muffins are full of healthy ingredients.
They are also gluten free.
You will be amazed how sweet they are, since there is no added sugar!

Ingredients:

1/2 cup cornmeal
1 cup brown rice flour
¼ cup soya flour or chickpea flour
¼ cup arrowroot or potato
3 tsp. baking powder
1 tsp. salt
¼ cup oil
½ tsp light stevia (Sunny Dew)
1½ cups almond, rice or cocnut milk
½ lemon juiced
1 tsp lemon rind
¼ cup walnuts, chopped
1 cup dates, chopped

Directions:

  1. Mix dry ingredients together and make a well in the center.
  2. Mix in walnuts and dates
  3. Add oil, milk and lemon juice.
  4. Mix just until all the liquid is absorbed – do not over mix. Mixture may be a bit lumpy which is okay.
  5. Let sit for 5 minutes.
  6. Pour into oiled muffin tins.
  7. Bake in a preheated 400º oven for 20 – 25 minutes.

Note:  All the tasty recipes at Real Food For Life are vegetarian, gluten-free and white sugar-free.  We invite you to check more of them out by browsing the recipe category section on the right sidebar and above.  I teach you how to make healthy desserts like the muffins in my Healthy Baking Class.

I also teach you how to plan and prepare healthy gluten free meals with my 2-5-30 Healthy Diet and Detoxes.

Orange Syrup

By |June 21st, 2014|

This is a much healthier syrup then the usual sugar based syrups on your pancakes or waffles. The zing of the orange make is very tasty.

Ingredients:

1/2 cup Unpasteurized Honey or Rice syrup
Juice of one orange
1 tsp. orange peel, finely grated (optional)

Directions:

1. Mix ingredients together.
2. Serve on pancakes or waffles

Note:  All the tasty recipes at Real Food For Life are vegetarian, gluten-free and white sugar-free.  We invite you to check more of them out by browsing the recipe category section on the right sidebar and above.

I also teach you how to plan and prepare healthy gluten free meals with my 2-5-30 Healthy Diet and Detoxes.

Raw Carob Pudding

By |January 1st, 2014|

raw carob pudding

I was inspired to make this for my friend Edward; he eats 100% raw food and loves carob. The first try I made was good but not as good as I knew it could be so this second try is delicious.  

Ingredients: 

1 cup Pears, chopped
1/4 cup Avocado
1/4 cup Raw Carob powder, sifted
1 Tbsp Walnuts, chopped  

Directions: 

  1. Blend pears till smooth on the highest setting (liquefy)
  2. Add avocado to blender and blend.
  3. Add in carob powder and blend. It maybe a little challenging to do this so simply mix in well if it will not blend. We do not want to add water.
  4. Pour into a bowl and sprinkle top with walnuts.

Sweet Plum Cake – Vegan Gluten Free

By |December 5th, 2013|

 plum cake 300

I love this healthy gluten free, dairy free and egg free cake. For me it is also important that there are no unhealthy sugars and any healthy sugars be  in small quantities. Being vegan is important to me. This is why I create recipes like the one below.  Enjoy!

Ingredients:

 2 cups fresh prune plums + 1/2 cup sliced plums for top
1/2 cup coconut oil
1/2 cup rice syrup
1 tsp stevia
4 Tbsp chick pea flour
1 cup brown rice flour
3/4 cup Potato flour
1/4 cup arrowroot starch
5 tsp baking powder
1 tsp ground ginger
1/2 tsp sea salt
2/3 cup water or 1/2 cup if you like a drier cake.

Directions:

1. Preheat oven to 375º F.

2. Oil and lightly flour 8” X 8”cake pan.

3. Chop 2 cups of plums into one inch pieces.

4. Sprinkle plums with ginger.

5. Slice 1/2 cup plums into slices to decorate the top of the cake.

6. Blend oil, rice syrup, and water in blender.

7. Mix flours, baking powder and sea salt in a separate bowl.

8. Add chopped plums to dry flour mixture.

9. Pour liquid mixture into dry ingredients.

10. Mix quickly.

11. Immediately pour batter into cake pan.

12. Decorate top of cake with plums.

13. Bake at 375º F. oven for 35 To 40 minutes.

Note: If you are considering going gluten free

  1. Read: Can a Gluten Free Diet Help You Lose Weight?

  2. Listen to a Healthy & Gluten Free Baking Radio Interview with Diana

  3. Learn how to make sinfully delicious gluten free treats and desserts that are still healthy for you. Health GF Baking Training 

  4. Read 11 Gluten Free Grains to learn some of the alternatives and their many benefits.
  5. Check out: Diana’s Gluten Free Recipes Make sure you are subscribed to the newsletters for the latest recipes.
  6. Consider doing one of my Healthy Online Courses. All of the recipes for the courses are gluten free.

Fruit Compote

By |December 5th, 2013|

fruit compote

This is delicious and so easy to make.

Ingredients:

1 1/2 cups mixed dried fruit (prunes, apricots, pears, sultana raisins)
Juice of 1 small lemon
1/2 cup whole raw almonds
Water

Directions:

  1. Cover dried fruit with water and lemon juice.
  2. Soak dried fruit 12 – 24 hours.
  3. In a separate bowl, cover almonds with water.
  4. Soak almonds overnight.
  5. Drain water off almonds.
  6. Mix almonds in with dried fruit mixture.
  7. Serve with Pudding – pour on top of fruit and almonds.
  8. Leave to cool a little and serve warm or cold.

Plum Crumble

By |December 4th, 2013|

 plumb crumble

This is a delicious and extremely easy to make dessert.

Base Ingredients:

3 cups prune plums, sliced
1/4 tsp Stevia – light liquid in 1 Tbsp water

Directions:

  1. Slice plums.
  2. Place mixture in a baking dish.
  3. Mix in stevia mixture

Crumble Topping

Ingredients

3/4 cup brown rice flour
2 cup oatmeal flakes
1/4 tsp. salt
1/3 cup oil or coconut oil
1/4 cup sucanat or coconut sugar ground
1/2 tsp Stevia in 3 Tbsp water
1/2 cup almonds, chopped

Directions:

  1. Mix oil, sucanat or coconut sugar and stevia/water together in a bowl.
  2. Add brown rice flour and salt to wet mixture.
  3. Mix in well.
  4. Add oatmeal and mix in well.
  5. Mix thoroughly with fingers.
  6. Sprinkle on top of plums.
  7. Sprinkle the chopped almonds on top.
  8. Pat down firmly.
  9. Bake at 350º F. oven for approximately 40 minutes.

Pear Hazelnut Crumble

By |September 5th, 2013|

This is a very healthy dessert filled with healthy pears, coconut oil, oats and the hazelnuts go so well with the pears making it extra yummy.

In the fall I pick so many pears from a friends tree that I had get creative and this is one very yummy result.

Base

Ingredients:
5 cups pears

Directions:
1.    Core and slice pears.
2.    Place pears in a baking dish.

Crumble Topping

Ingredients:

3/4 cup brown rice flour
2 1/2 cups oatmeal flakes*
1/2 tsp. salt
2/3 cup coconut oil
1/4 cup coconut sugar or sucanat
1/2 tsp Stevia in 1/3 water
1/2 cup hazel nuts, chopped

Directions:

1.    Mix oil, sugar, salt and stevia/water together in a bowl.
2.    Add brown rice flour to wet mixture.
3.    Mix in well.
4.    Add oatmeal and mix in well.
5.    Mix thoroughly with fingers.
6.    Sprinkle on top of fruit.
7.    Sprinkle the chopped hazel nuts on top.
8.    Pat down firmly.
9.    Bake at 350º F. oven for approximately 40 minutes.

* Not all people who need to be gluten free have a problem with oats. For those that do there is an oatmeal that is considered gluten free.

P.S.   Pears are Powerfoods.  Read all about pears here:   Pears:  ‘Gift of the Gods”

P.S.S.  Make sure the stevia is the non bitter kind.  Stevia