Soups Sugarfree Recipes

Curried Lentil Soup With Tofu
From Myra Pinkham, Monroe, NY

½ cup vegetable broth
1 ½ cups chopped onions
3 cloves garlic, minced
2 ½ cups dried lentils, picked over and washed
3 quarts water
2 large carrots, diced
¼ cup chopped fresh basil
1 ½ cups stewed tomatoes
1 ½ cups fresh spinach, shredded
¼ teaspoon salt
½ teaspoon thyme
dash of cayenne
½ teaspoon turmeric
½ teaspoon coriander
1 pound extra firm tofu, cubed

Saute onions and garlic with vegetable broth in soup kettle. Add lentils, carrots and water. Bring to a boil.

Cover and simmer about an hour.

Add the spices, stewed tomatoes and spinach. Simmer another half of an hour, checking frequently, making sure there is enough water to cover the lentils.

Add the tofu. Simmer another half hour or until desired thickness.

Note: If you have a double portion, this soup can be a filling lunch or light dinner.

Preparation time: 10 minutes
Cooking time: 2 ¼ hours

Serves 12

Nutritional Information

Per serving
195 calories (kcal)
2g total fat (10% calories from fat)
Trace saturated fat
15g protein
31g carbohydrate
14g dietary fiber
Trace cholesterol
143mg sodium

Myra Pinkham can be reached at MaKaAP@aol.com.

Tomato Soup
From Ann Johnson, Manson, North Carolina

28 ounces no sugar added whole tomatoes, crushed
5 ounces no sugar added stewed tomatoes with jalapenos
2 cups unsweetened soy milk
1 cup low sodium vegetable broth

Combine ingredients in large saucepan. Simmer until well heated, about 5 minutes.

Preparation time: 15 minutes
Cooking time: 5 minutes

Serves 6

NOTE: Many canned tomato purees and stewed tomatoes have sugar added. Be sure to read the labels carefully before using them in this recipe.

Nutritional Information

Per serving
164 calories (kcal)
2g total fat (26% calories from fat)
Trace saturated fat
4g protein
8g carbohydrate
3g dietary fiber
0mg cholesterol
87mg sodium

Ann Johnson can be reached at a33johnson@iglide.net.

Seafood and Tofu Soup
From Leila Armush, Belmont, CA

2 cups low sodium vegetable broth
1 cup real crab meat, cooked and shredded
1 cup firm tofu,cubed
2 large eggs

Bring broth to a boil. Add real crab meat (imitation crab meat has sugar added) and/or other seafood (such as canned small shrimp or bay scallops) as well as the tofu.
Simmer for about three minutes. Turn off the heat.
Whip eggs in a bowl with a whisk.
Add eggs slowly to the soup, stirring well until they are cooked.

Preparation time: 15 minutes
Cooking time: 20 minutes

Serves 4

Nutritional Information

Per serving
122 calories (kcal)
5g total fat (39% calories from fat)
1g saturated fat
15g protein
4g carbohydrate
Trace dietary fiber
124mg cholesterol
325mg sodium

Leila Armush can be reached at lahowla@hotmail.com.

Vegetable Sugarfree Recipes


Curried mustard greens with parmesan
From Annemarie Colbin, Ph.D.

1 bunch mustard greens or broccoli rabe – about a pound
3 large garlic cloves — sliced thin
2 tablespoons extra virgin olive oil
1 tablespoon curry powder
¼ teaspoon sea salt
¼ cup parmesan cheese

Cut off most of the thick stems of the greens. Wash well in several changes of water.

Place in four quart saucepan with about two cups water. Push under and simmer uncovered for about 8 to 10 minutes, or until bright green and soft.

Remove from the pot and chop into bite-size pieces. Discard cooking water.

In large (10 inch) skillet, heat the clarified butter or oil, add the garlic slices and saute until they begin to brown lightly. Add the curry powder and mix well, then add the salt.

Add the chopped greens and mix well. Cook for about 5 to 8 minutes, stirring often. Sprinkle with parmesan cheese, mix and serve.

Note: You can use clarified butter (ghee) instead of the olive oil.

Preparation time: About 8 minutes
Cooking time: 15-20 minutes

Serves 4

Nutritional Information

Per serving
120 calories (kcal)
9g total fat; (60% calories from fat)
2g saturated fat
5g protein
7g carbohydrate
3g dietary fiber
4mg cholesterol
240mg sodium

Annemarie Colbin, Ph.D. is founder of the Natural Gourmet Cookery School and author of “Food and Our Bones” and other books. Her website is www.foodandhealing.com. You can contact her at acolbin@foodandhealing.com.

Oven roasted green beans
From Judy M. Nash, Ft. Lauderdale, FL

1 pound fresh green beans, rinsed and trimmed
1 elephant garlic clove, finely minced
1 cup shallots, thinly sliced
2 tablespoons rice vinegar
½ cup pine nuts (pignolia), toasted
1 tablespoon olive oil
Sea salt, to taste
Pepper, to taste

Grease large baking tray. Preheat oven to 400 degrees.

Spread the green beans, garlic and shallots into the pan. Season with salt and pepper. Roast in oven for 20 to 25 minutes, shaking pan every few minutes to turn and evenly roast green beans.

Place pine nuts in shallow pan. Add oil, tossing well. Toast them on the stove top while the green beans are roasting, watching them carefully and shaking the pan frequently. The nuts should be a light golden brown.

When the beans are done, sprinkle them with vinegar and toasted pine nuts.

NOTE: You can substitute thinly sliced sweet onion for the shallots or slivered almonds for the pine nuts if you like. You could also add a cup of coarsely chopped seeded tomatoes to the bean/garlic/shallot mixture. Also balsamic vinegar can be used instead of the rice vinegar.

Preparation time: 10 minutes
Cooking time: 20 minutes

Serves 6

Nutritional Information

Per serving
210 calories (kcal)
8g total fat (33% calories from fat)
1g saturated fat
8g protein
30g carbohydrate
4g dietary fiber
0mg cholesterol
17mg sodium

Judy M. Nash can be contacted at MDNash@aol.com.

Grilled Portobello Mushrooms
From Stacie, New York, NY

6 ounces Portobello mushrooms — sliced
1 tablespoon olive oil
Dash sea salt
Dash garlic powder
Dash black pepper
Dash onion powder
Heat oil in skillet over a medium flame.
Add mushrooms. Sprinkle with spices. Grill a few minutes on each side until soft.

You can eat it as a side dish, top chicken or steak with it or add it to stirfries or salads.

Preparation time: 5 minutes
Cooking time: 10 minutes

Serves 2

Nutritional Information

Per serving: 80 calories (kcal)
7g total fat (74% calories from fat)
1g saturated fat
2g protein
4g carbohydrate
1g dietary fiber
0mg cholesterol
3mg sodium

Stacie can be reached at stacie222@aol.com.

Roasted Seaweed
From Stacie, New York, NY

1/2 cup dulse
1/2 tablespoon olive oil
1 teaspoon granulated garlic.
Heat oil in skillet over a medium flame.
Add dulse and garlic. Cook a few minutes until the dulse is crispy
Note: You can also use other types of seaweed if you like.

Preparation time: Less than 5 minutes
Cooking time: 15 minutes

Serves 1.

Nutritional Information

Per serving: 69 calories (kcal)
7g total fat (85% calories from fat)
1g saturated fat
Trace protein
2g carbohydrate
Trace dietary fiber
0mg cholesterol
2mg sodium

Stacie can be reached at stacie222@aol.com.

Salad and Dressings Sugarfree Recipes

Sugar Free Mayo

Sugar Free Mayo
From Mary Mikkelson, Lexington, KY

1 large egg
1 teaspoon dry mustard
2 tablespoons rice vinegar
¼ teaspoon sea salt
1 cup canola oil

In a blender combine the egg, mustard, vinegar and salt. Blend together at high speed, while adding the oil gradually in a thin stream until it looks firm.

Pour into an air tight container and refrigerate for future use.

Note: You can use lemon juice instead of rice vinegar if you desire.

Preparation time: 10 minutes

Serving size is 1 tablespoon.

Nutritional Information

Per serving:
125 calories (kcal)
14g total fat (98% calories from fat)
1g saturated fat
Trace protein
Trace carbohydrate
Trace dietary fiber
12mg cholesterol
33mg sodium

Mary Mikkelson can be reached at maryj40502@yahoo.com.

Seafood Sugarfree Recipes


Pan Poached Salmon
From Chef Alexandra Jamieson

2 Tb. extra virgin olive oil
1 pound of salmon
2 cups vegetable broth (canned, from cube or fresh)
1 lemon

Heat oil over medium heat in non-stick saute pan. Add salmon, allow to cook unmoved in oil for 2-3 minutes, then turn over.

Add vegetable broth and bring to a simmer. Cover pan and allow to cook for 3 to 6 minutes, until it reaches desired doneness. Serve with lemon wedges.

Preparation time: 3 minutes
Cooking time: 10 minutes

Serves 4

Nutritional Information

Per serving
273 calories (kcal)
13g total fat (42% calories from fat)
2g saturated fat
26g protein
13g carbohydrate
2g dietary fiber
60mg cholesterol
889mg Sodium

Chef Alexandra Jamieson can be reached at alex_jamieson@yahoo.com or (917) 345-2302. See her website at www.healthychefalex.com.

Meat Sugarfree Recipes

Crockpot Lemon Chicken
From Michelle B., Southport, N.C.

3 skinless, boneless chicken breasts or 6 split breasts
dash sea salt
Dash pepper
1 teaspoon dried oregano
2 garlic cloves, minced
1 teaspoon olive oil
¼ cup water
3 tablespoons lemon juice

Wash chicken. Pat dry with paper towels. Cut breast in half if using whole breasts.

Season chicken with salt, pepper, and half of the oregano and garlic.

Heat oil in a large skillet. Brown chicken pieces on all sides. Sprinkle with remaining oregano and garlic and place in crockery. Add water to skillet and stir. Pour over chicken pieces.

Cover and cook on low for 8 hrs. Add lemon juice for last hour of cooking.

Preparation time: 15 minutes
Cooking time: 8 hours

Serves 6

Nutritional Information

Per serving (1 split breast)
150 calories (kcal)
4g total fat (24% calories from fat)
1g saturated fat
26g protein
1g carbohydrate
Trace dietary fiber
72mg cholesterol
102mg sodium

Michelle B. can be reached at sahm2jordan@yahoo.com.

Rolled Chicken and Prosciutto
From Myra Pinkham, Monroe, NY

8 chicken thin cutlets (about a pound)
4 slices prosciutto cut in half
1 teaspoon crushed rosemary
1 teaspoon granulated garlic
¼ cup whole wheat flour
2 tablespoons olive oil
Ground black pepper — to taste
½ cup vegetable broth

Top each cutlet with a half a slice of prosciutto and a little rosemary and granulated garlic. Roll up cutlets, closing with a toothpick. Dust with flour. Saute in olive oil briefly on all sides. Add broth, a little black pepper and left over rosemary and garlic. Simmer over low flame for about 20 minutes, flipping rolls occasionally.

Serving Idea: Serve over a bed of wild brown rice and vegetables. Pour pan juices over it.

Preparation time: 5 minutes
Cooking time: 20 minutes

Serves 8

Nutritional Information

Per serving (1 rolled cutlet)
135 calories (kcal)
6g total fat; (39% calories from fat);
1g saturated fat
16g protein
5g carbohydrate
1g dietary fiber
40mg cholesterol
323mg Sodium

Myra Pinkham can be reached at MaKaAP@aol.com.

Desserts Sugarfree Recipes

Desserts

Carob Mousse
From Nancy Appleton, Ph.D.

6 cups well-cooked (baked or steamed) sweet potatoes
1 to 2 tablespoons of vanilla
½ cup powdered carob

Makes 6 one-cup servings.

Bake or steam 3 large sweet potatoes until very soft. Peel potatoes and mash. Add ½ cup of carob power (or add to taste). Add 1 teaspoon of vanilla (or add to taste). Beat all together, mixing in blender until thoroughly pureed.

Pour into individual parfait glasses and refrigerate until ready to serve.

This carob mousse also can be poured into a cooked, sugarfree basic pie crust, refrigerated and served. (See Pie Crust recipe.)

Total Preparation time: 15 to 30 minutes, depending on the size of the sweet potatoes. Refrigeration as long as desired.

Nutritional Information

Per serving (1 cup)
107 calories (kcal)
Trace total fat (2% calories from fat)
Trace saturated fat
1g protein
24g carbohydrate
5g dietary fiber
0mg cholesterol
11mg sodium

Nancy Appleton, Ph.D. is author of “Lick the Sugar Habit” and “Lick the Sugar Habit Sugar Counter.” This recipe is from “Lick the Sugar Habit” and is reprinted with Dr. Appleton’s permission. To learn about Nancy’s books, go to www.sugarshock.com/bookstore.html or www.nancyappleton.com.

Basic Pie Crust
From Nancy Appleton, Ph.D.

Made without sugar, fruit, fruit juice or wheat!

13 cup barley flour
13 cup rice flour
13 cup quinoa flour
½ cup melted butter

Makes one 9-inch single crust.

In a medium bowl, combine the flours. Using a fork, stir in the butter to form the dough. If the dough is too dry, add a little water, a few drops at a time.)

Form the dough into a ball, and place between 2 pieces of wax paper. Roll out the dough into a 10-inch circle. Press the flattened dough into a 9-inch pie pan and crimp or flute the edges.

Prick the bottom of the dough with a fork. Bake in a 450º oven for 10 minutes or until light brown.

Add your favorite filling to the cooked crust.

Preparation time: 15 minutes
Cooking Time: 10 minutes at 350 degrees or until done

Nutritional Information

Per serving (1/6 of pie crust)
214 calories (kcal)
16g total fat (64% calories from fat)
10g saturated fat
4g protein
15g carbohydrate
2g dietary fiber
41mg cholesterol
158mg sodium

Nancy Appleton, Ph.D. is author of “Lick the Sugar Habit” and “Lick the Sugar Habit Sugar Counter.” This recipe is from “Lick the Sugar Habit” and is reprinted with Dr. Appleton’s permission. To learn about Nancy’s books, go to www.sugarshock.com/bookstore.html or www.nancyappleton.com.

Dips and Sauces Sugarfree Recipes

Veggie and Bean Tomato Sauce
From Keri M. Gans, MS, RD, CDN

2 medium ripe tomatoes
4 shitake mushrooms, thinly sliced
½ portabello mushroom, thinly sliced
½ Italian eggplant, thinly sliced
½ small zucchini, thinly sliced
½ cup canned black beans, drained and rinsed
1 teaspoon basil

Chop tomatoes into medium sized pieces. Put in a saucepan over a medium light.

Add veggies and beans and basil (if you use fresh basil you might want to add it at the end of cooking).

Simmer, stirring constantly so it doesn’t stick. Once it starts to lightly boil, lower the flame and cover. Cook until veggies and tomatoes are soft but not overcooked, about 20 minutes. If it starts sticking or is not saucey enough, add some vegetable broth or water.

Note: You do not need to add all the above veggies or you can try other veggies that you prefer, such as broccoli or asparagus (about ½ cup each). However broccoli or asparagus should be steamed separately and added when sauce is complete. Another good addition is about a cup of baby spinach (this can be added to sauce about two minutes prior to completion).

Serving ideas: Can be served over 1 cup of cooked whole wheat pasta with a little parmesan cheese sprinkled over it.

Serves 1

Preparation time: 10 minutes
Cooking time: 20 minutes

Nutritional information

272 calories (kcal)
3g total fat (8% calories from fat, trace saturated fat)
16g protein
44g carbohydrate
19g dietary fiber
0mg cholesterol
438mg sodium (could be lower after rinsing beans)

Keri M. Gans is a registered dietitian, nutrition and fitness consultant with a private practice in Manhattan. She specializes in weight management, wellness, hypoglycemia and diabetes and can be contacted at kmgans@aol.com.

Meat and Fish Sugarfree Recipes

Pan Poached Salmon
From Chef Alexandra Jamieson

2 Tb. extra virgin olive oil
1 lb. of salmon
2 cups vegetable broth (canned, from cube or fresh)
1 lemon

Heat oil over medium heat in non-stick saute pan. Add salmon, allow to cook unmoved in oil for 2-3 minutes, then turn over.

Add vegetable broth and bring to a simmer. Cover pan and allow to cook for 3 to 6 minutes, until it reaches desired doneness. Serve with lemon wedges.

Preparation time: 3 minutes
Cooking time: 10 minutes

Serves 4

Per serving
273 calories (kcal)
13g total fat (42% calories from fat)
2g saturated fat
26g protein
13g carbohydrate
2g dietary fiber
60mg cholesterol
889mg Sodium

Chef Alexandra Jamieson can be reached at alex_jamieson@yahoo.com or (917) 345-2302. See her website at www.healthychefalex.com.

Desserts Sugarfree Recipes


Desserts

Carob Mousse
From Nancy Appleton, Ph.D.

6 cups well-cooked (baked or steamed) sweet potatoes
1 to 2 tablespoons of vanilla
½ cup powdered carob

Makes 6 one-cup servings.

Bake or steam 3 large sweet potatoes until very soft. Peel potatoes and mash. Add ½ cup of carob power (or add to taste). Add 1 teaspoon of vanilla (or add to taste). Beat all together, mixing in blender until thoroughly pureed.

Pour into individual parfait glasses and refrigerate until ready to serve.

This carob mousse also can be poured into a cooked, sugarfree basic pie crust, refrigerated and served. (See Pie Crust recipe.)

Total Preparation time: 15 to 30 minutes, depending on the size of the sweet potatoes. Refrigeration as long as desired.

Nutritional Information

Per serving (1 cup)
107 calories (kcal)
Trace total fat (2% calories from fat)
Trace saturated fat
1g protein
24g carbohydrate
5g dietary fiber
0mg cholesterol
11mg sodium

Nancy Appleton, Ph.D. is author of “Lick the Sugar Habit” and “Lick the Sugar Habit Sugar Counter.” This recipe is from “Lick the Sugar Habit” and is reprinted with Dr. Appleton’s permission. To learn about Nancy’s books, go to www.sugarshock.com/bookstore.html or www.nancyappleton.com.

Basic Pie Crust
From Nancy Appleton, Ph.D.

Made without sugar, fruit, fruit juice or wheat!

13 cup barley flour
13 cup rice flour
13 cup quinoa flour
½ cup melted butter

Makes one 9-inch single crust.

In a medium bowl, combine the flours. Using a fork, stir in the butter to form the dough. If the dough is too dry, add a little water, a few drops at a time.)

Form the dough into a ball, and place between 2 pieces of wax paper. Roll out the dough into a 10-inch circle. Press the flattened dough into a 9-inch pie pan and crimp or flute the edges.

Prick the bottom of the dough with a fork. Bake in a 450º oven for 10 minutes or until light brown.

Add your favorite filling to the cooked crust.

Preparation time: 15 minutes
Cooking Time: 10 minutes at 350 degrees or until done

Nutritional Information

Per serving (1/6 of pie crust)
214 calories (kcal)
16g total fat (64% calories from fat)
10g saturated fat
4g protein
15g carbohydrate
2g dietary fiber
41mg cholesterol
158mg sodium

Nancy Appleton, Ph.D. is author of “Lick the Sugar Habit” and “Lick the Sugar Habit Sugar Counter.” This recipe is from “Lick the Sugar Habit” and is reprinted with Dr. Appleton’s permission. To learn about Nancy’s books, go to www.sugarshock.com/bookstore.html or www.nancyappleton.com.

Grains and Breads Sugarfree Recipes

Sugarfree Whole Wheat Bread
From Ann Johnson, Manson, North Carolina

1 ¾ cups soy milk – or other milk
1 ½ tablespoons olive oil
¾ teaspoon salt
3 cups whole wheat flour
1 heaping tablespoon yeast

Makes one loaf of bread.

Put ingredients in bread maker in the order listed above. You can also add an egg if you like. If you do, reduce some of the other liquids.

Bake on dark and whole grain setting. It takes about 3 ½ hours.

Nutritional Information

One serving (1/12 of the loaf)

99 calories
2g fat (19.1% calories from fat)
4g protein
17g carbohydrate
3g dietary fiber
0mg cholesterol
105mg sodium

Ann Johnson can be reached at annabell45@peoplepc.com