4 Great Healthy Sugar-Free Recipes
Consumption of refined sugar in large quantities isn’t good for health. The USDA (United States Department of Agriculture) has quantified the safe limit of refined sugar consumption as 10 teaspoons per day; however, an average adult in the United States consumes about 35 teaspoons of sugar per day.
This is the main cause of obesity, cardiac problems, premature aging, etc. Such health issues can be prevented by lowering sugar levels in our diet. Artificial sweeteners are an alternative but they aren’t completely safe either because they are known to act as a laxative when consumed in fairly large quantities.
It is better to prepare recipes made from naturally occurring sugar such as those present in fruits and vegetables than use artificial sweeteners but it’s not possible to prepare all recipes this way. People are suggested to reduce their sugar intake gradually and slowly increase the use of artificial sweeteners at the same time to help the body get used to the new dietary regime.
The use of sweeteners in beverages must be reduced or avoided as much as possible. Read on for some easy sugar-free recipe ideas.Â
Banana Smoothie
Things Needed
- 1 ripe banana
- 2 cups low-fat yogurt
- 1 tbsp honey
- 2 tsp wheat germ
- 1 cup of tinned peaches or mango
Method
- Peel the banana and mix all the ingredients in a blender.
- Continue blending until it is thick and smooth.
- You can add water if you want to dilute the smoothie.
- Serve chilled.
Creamed Hash Browns
Things Needed
- 30 oz hash brown potatoes (frozen)
- 2 cups half-cream (low-fat cream)
- ¼ cup butter
- ¼ cup onion (diced)
- Salt and pepper to taste
Method
- Spray a 9×12 inch baking dish with cooking spray.
- Preheat the oven to 350°F.
- Place all the ingredients mentioned above into a saucepan and heat it over a medium flame.
- Stir occasionally until the frozen potatoes are thawed and the ingredients have mixed well.
- Pour the contents into a casserole and place it in the preheated oven for one hour or until the top surface looks golden-brown.
- This recipe serves eight.
Vegetable Curry
Things Needed
- 2 tbsp sunflower oil
- 225g onion (sliced)
- 1 clove garlic (crushed)
- 1 tsp curry paste (approx.)
- 397g tomatoes (chopped)
- ½ cup potato (cubed)
- 225g cauliflower (florets)
- 2 tbsp lemon juice
- Salt and chili powder to taste
Method
- Add oil, onion, and garlic in a covered microwave-proof bowl and cook for five minutes.
- Add curry paste and tomatoes; cook for five more minutes.
- Mix potatoes, cauliflower, lemon juice, and seasoning.
- Continue for fifteen minutes or until the vegetables are tender.
- Serve hot along with yogurt, pickles, and flattened bread.
Apple Pie
Things Needed
- Pastry for a double-crust 9-inch pie
- 3 tbsp cornstarch
- 7¼ tsp artificial sweetener
- ¾ tsp cinnamon (ground)
- ¼ tsp nutmeg (ground)
- ¼ tsp salt
- 8 baking apples (medium-sized)
Method
- Use a floured surface to roll half the quantity of pastry into a circle that is one inch larger than the inverted pie pan.
- Carefully place the pastry inside the pan such that the extra one inch covers the sides. Mix cornstarch, sweetener, cinnamon, nutmeg, and salt together; sprinkle this mixture over the apples and toss them in a large bowl so that they mix well.
- Arrange the apple pieces inside the pie crust.
- Roll the remaining pastry into a circle that’s slightly larger than the upper circumference of the pie pan.
- Place it on the pie and seal the edges.
- Make small cuts on the pie surface for gases to escape when the pie’s in the oven. Bake this pie in an oven preheated to 425°F for 40 to 50 minutes or until the pastry turns golden and apples are tender.
- Once completed, allow the pie to cool and serve.
- This recipe serves eight.
Excess consumption of refined sugar isn’t healthy but such sugar-free recipes allow us to pamper our sweet tooth without damaging our health. Don’t hesitate to give a shot at these recipes!
