Sugar-Free Recipes – Soups, Main Courses & Desserts
I believe that without committing yourself to a sugar-free time, getting hold of the “sugar monster” will be quite difficult. That’s why here you will find recipes without industrial sugar.
Note; A couple of recipes contain fructose sugar, so if you’re diabetic, please, keep this in mind before trying these specific recipes out. I will put a special note within these recipes, so you’re on the safe side.
In addition, Dr. Bruker’s following quote does reflect the truth: “Children’s sugar craving is a classic sign of lack of vital nutrients and that they are already addicted.” Thus I decided to share those recipes of dishes that are packed full of nutrients, which can help you control your sugar intake.
✓ 2 Shallots
✓ 1 Clove of garlic
✓ Little coconut oil
✓ 500 gr. Zucchini
✓ 3-4 Florets broccoli
✓ 5 Potatoes
✓ 2 Bars of celery
✓ Lemon juice, some peel
✓ 4 Juniper berries
✓ 2 Bay leaves
✓ 15-20 mustard seed grains
✓ Ground fenugreek seeds
✓ Optional: 5 tablespoons cooked quinoa
Fry the onions and garlic in a large saucepan with the oil. Add the rest of the ingredients except the parsley and cream, and fill with water until just covered. Cook for 15-20 minutes and then remove the bay leaves and juniper berries from the pot. Add parsley and cream and puree. Season some more after your desire.
If you wish the soup to be a bit more satiating, then add some cooked quinoa at the end.
Spicy Pumpkin Soup
Pumpkin soup is not only for Autumn and Wintertime. There are also frozen pumpkins without additives, which you can use as well. I, however, used fresh ingredients here.
A handy tip: Create a lot of pumpkin puree in autumn and then freeze in portions. This way, you access to the main component for this delicious soup whenever needed.
What You need for 2 Portions
✓ 1 small organic Hokkaido pumpkin
✓ 1 tbsp Coconut oil (alternative rapeseed oil)
✓ 1 Carrot
✓ Celery (I always have some frozen in the freezer)
✓ 1 onion
✓ 1 Clove garlic
✓ a pinch of Chili powder or fresh chili
✓ Cayenne Pepper
✓ Vegetable broth 200 ml
✓ Coconut milk 150 ml
✓ 1 tsp Apple cider vinegar
Diabetic Note: Pumpkin has a relatively high amount of natural sugar, you have to see if you’re going to drink pumpkin or if it’s driving up your blood sugar. In addition, due to a relatively large number of carbohydrates, eat better at lunch instead of in the evening. Great food for pre-cooking and takeaway.
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Preparing The Pumpkin
Process the pumpkin with its peel (therefore best organic)
When buying, note: The pumpkin should still have the stem on. A pumpkin without a stem can rot more easily. Whether a pumpkin is ripe, you can see by knocking on it. If it sounds a little hollow, it is ripe. Smaller pumpkins are usually slightly better in taste.
You first cut the pumpkin in half and spoon out the seeds. With the Hokkaido pumpkin you can prepare and eat the entire peel as well (the only pumpkin where this is possible). Then cut the onion into cubes, peel the garlic, press and cut into strips.
Add coconut oil to the pan together with the onions and garlic. Let it cook briefly. Then add the pumpkin, carrot and celery. Roast everything lightly brown.
To continue, add the pumpkin and shortly roast everything. Add 200 ml of vegetable broth and the chili powder. Please, taste after you added the chili. If it’s for any reason not spicy enough include some more, but don’t forget that you’ll be adding the cayenne pepper very shortly, too.
Simmer with a lid for about 15 minutes. Include the salt, cayenne pepper, apple cider vinegar and the coconut milk.
Now mix everything within the food processor or the masher. Arrange with croutons and nutmeg, or just enjoy it as is.
Kale With Sweet Potatoes
✓ 3 Handfuls of kale
✓ 1 Onion
✓ Garlic (if desired)
✓ 1 Sweet potato
✓ 1 tbsp Coconut oil
✓ 1 tbsp Almonds
✓ Some water
✓ Salt and pepper,
✓ Turmeric (optional)
✓ Lemon juice
✓ 1 Fried Egg
Cut the onion and sweet potato into cubes, wash and pluck the kale. Put the coconut oil in a pan and fry the onions. Shortly thereafter add the sweet potatoes and steam for a while. If you want, you can add some garlic now.
After a few minutes, include the kale to the pan and steam until the cabbage becomes greener and softer. When it has fallen together, continue to cook until soft enough; this doesn’t take long.
Then, mix the almonds with a little water and add to the pan. Bring to the boil, stirring, until the sauce thickens a little. Season with spices and a little lemon juice and place on a plate.
Heat a little oil in the pan and fry an egg until the egg has become firm. The egg yolk should still be liquid so that it can flow into and merge with the cabbage later – this tastes more intense and, in addition, many nutrients are preserved. Enjoy everything with a salad of your choice.
(Warm) Chickpea Salad
✓ 1-2 Onions or Scallions
✓ About 200g cooked chickpeas
✓ 2-3 Carrots
✓ Some coconut oil to heat
✓ Some parsley
✓ Some lemon juice
✓ Add a little olive oil for drizzling
✓ Spices: Natural salt, black pepper, cumin, turmeric, cayenne pepper
Cut the onions into small cubes and fry with a little coconut oil in the pan. Meanwhile, cut the carrots into small pieces, add and let them steam until they are a little softer. Stir in the spices.
Chop the parsley finely and keep it ready on the side. Then put the chickpeas in the pan and let them get heated. Remove them from the flame and let it cool off only a bit.
Then, stir in the parsley and refine with lemon juice and olive oil.
This dish tastes great warm or cold. It can be eaten as a side dish, but also on its own. I can also imagine some yogurt peppermint dressing tasting delicious with it.
Fried Cauliflower Rice
✓ 1 Carrot
✓ 0.5 Red peppers
✓ 1 Small piece of onion
✓ 0.5 Head cauliflower
✓ 2 Eggs
✓ Soy sauce
✓ Olive oil to fry
✓ Sea salt and pepper
✓ Fresh sprouts such as Mung beans and cress
✓ Optional: Green peas (please, be aware of higher sugar content)
Grate the cauliflower until it turns into rice grains. Rasp the carrot, cut the peppers into strips, cube in the onions and whisk the eggs with a fork. Be sure to have everything ready, because now it’s moving quickly!
Heat a little oil in a frying pan and add the onion cubes to it. Include carrots and peppers (and peas) and continue frying for a short while. Then, deglaze with a small amount of soy sauce and add the eggs, stir a little.
As soon as they begin thickening, add the cauliflower. Fry for about 2 minutes and flip it all with stirring motion. Season with salt, pepper and soy sauce and place on a plate.
Now, simply decorate with the sprouts and your food is ready!
One tbsp of flour from wholemeal rice, polenta, buckwheat, coconut, chestnuts and almonds
1/2 tsp Baking powder
A pinch of natural salt
Some milk (or cream mixed with water or plant milk)
Some coconut oil to bake
Sift the flour with the baking powder and mix with the remaining ingredients until a thick dough is made. I usually bake seven small pancakes out of this dough. They are fluffy and still hold together well. Plus, they can be frozen well for another day.
If it’s supposed to go fast, you can simply heat a few frozen forest berries in the still heated pan and put them over the pancakes. Topped with rasped coconut pieces or ground cinnamon it is a delicious breakfast.
There are many gluten-free flours, of which I like to use the following for mixing:
▪ Whole grain rice
▪ Oats (there are special gluten-free oats, too)
▪ Corn flour/polenta
If you want to get the dough a little firmer, you can also use the following as starch:
One of my absolute favorite low carb and sugar-free recipes is the following tin nut-cake.
Sugar-Free Low Carb Nut Cake
Ingredients for the Dough
✓ 75 g Almond flour
✓ 75 g Coconut flour
✓ 1 tsp Baking powder
✓ 150 g Hazelnuts
✓ 1 tsp Bourbon Vanilla
✓ 150 g Soft butter
✓ 2 Fresh eggs
✓ 150 g Stevia or Xylitol
✓ 200 g Mascarpone
✓ 200 g Curd 40% fat.
✓ 200 g Hazelnuts
✓ 200 g Chopped hazelnuts
✓ 200 g Butter
✓ 200 g Stevia or Xylitol
✓ 2 tsp Bourbon vanilla
✓ 1 tbsp Cocoa powder
✓ A chocolate glaze made from your favorite dark-chocolate drops
✓ Some cream
Preheat oven to circulating air 350 degrees Fahrenheit.
Knead all ingredients into a smooth dough. With the help of transparent foil roll the dough out on a baking sheet covered with baking paper.
Mix the mascarpone and curd and spread it evenly on the flattened dough.
Then mix the liquid butter with the other filling ingredients and spread over the mascarpone and curd mass.
Bake in the oven at 350 degrees Fahrenheit by circulating air on the 2nd rail from below for about 60 min.
Cut the nut cake into squares or triangles as long as it is still warm and then leave to cool.
Melt chocolate drops with some cream in the water bath. Then cover the low carb nut corners and squares with the chocolate glaze or immerse them in it. The nut corners can be stored in the refrigerator for up to two weeks.
So, what do you think about cutting ut sugar from your diet? Have you tried it, or even succeeded doing so already? One way or another, please, let us know your thoughts and experiences in a comment below. We’re always very excited and happy hearing from you. By the way, don’t forget to download your free ebook now.
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