Sweetness Without Sugar
November 29, 2011
As we embark on the “season of sweetness,” some easy ideas for nutritive desserts may be helpful. You are likely already a believer in the importance of removing artificial sweeteners and refined sugar from your diet. Being a sweet lover myself, I like to have ingredients on hand that I can whip something up easily that satisfies and nourishes at the same time.
Though sugar cravings can indicate blood sugar imbalance, dehydration, a need for more protein or an emotional response, sometimes we ARE balanced and just want something sweet.
Pick and choose from the following list of ingredients for those times when a little something is needed and keep these staples on hand:
- Unrefined coconut oil
- Raw cacao (A.K.A chocolate)
- Nut and seed butters (e.g. Hemp seed butter, almond butter, macadamia nut butter, sunflower butter)
- Liquid stevia; can use plain or choose flavored varieties from SweetLeaf® (e.g. Vanilla Crème) Note: Be sure to choose from brands containing only stevioside such as NuNaturals® or SweetLeaf®.
- Chia seeds
- Sun Warrior Protein® powder (available in Vanilla, Chocolate and Natural)
- Peaceful Planet® protein powder (Incan blend mixture)
- Hemp seeds
- Shredded, unsweetened and unsulphured coconut
- Dried, sulfite-free, fruit
- Wheatgrass powder (e.g. Amazing Grass® has individual packets for sale)
A category of easy desserts includes bon bons. Bon bons meet some important goals:
- They require few ingredients.
- All ingredients can be mixed together in one bowl.
- They are a little messy but fun for adults and kids of all ages.
- Easy clean up (especially if some “batter” is nibbled off of fingers while preparing).
- Easy to grab and go for a treat at home or “on the run.”
- To make easy combinations, choose 3-4 ingredients from the above list of ingredients to mix together for a serving of yum. Balancing healthy fat and protein along with the sweetness helps to balance blood sugar while providing you with your desired sweet taste.
Here is a recipe for “Nut Balls” from my book, Sweetness without Sugar:
½ cup ground almonds, walnuts, cashews or pecans (can use store-bought flours e.g. almond flour/meal)
½ cup unsweetened, unsulphured, shredded organic coconut
¾ cup Sun Warrior Protein or ¼ plus 1/8 cup Nutribiotic Rice Protein
½ cup unsalted and unsweetened almond, cashew or sesame butter (e.g. almond butter or tahini); I often use a combination such as ¼ cup almond butter plus ¼ cup tahini.
¼ cup unsweetened organic canned coconut milk (use more or less to suit your taste and consistency preferences)
½ cup dried blueberries (unsweetened, corn-syrup and sugar-free)
6-10 Tbsp brown rice syrup or yacon syrup or 5 drops liquid stevia (or to taste)
- Combine all ingredients in a bowl.
- Use a spoon to mix until the combination stays together. Add more coconut milk to suit your taste and texture preferences.
- Scoop into balls using a heaping teaspoon. Optional: sprinkle with shredded coconut or raw cacao.
Note: If you are sensitive to nuts, use sunflower or pumpkin seed spreads.
Makes: 32 balls
Preparation time: 15 minutes
Serving size: 2 balls
Calories: 170; Total fat 10g; Saturated fat 3 g; Protein 7 g; cholesterol and trans-fat free.
Wendy Vigdor-Hess, RD has been a lover of sweets since birth. As a nutritionist, educator, speaker and consultant for nearly 18 years, she passionately spreads the message that addressing challenges through diet is an important key to a healthy and happy life.