Low Sugar Recipes

By: Damian Peterson, Emily Petersen, and Shelbi Wilson

Low Sugar

  • You should have low sugar because if you eat to much you can get obese. Some of the food you like contains a lot of sugar that is bad for you like sugary drinks. If you have to many sugar snack it can rot your teeth.

Low Sugar Recipes


Healthier, Homemade Pop Tarts (Sugar-Free, Gluten-Free!)

Makes six 3.5″ by 4.5″ tarts

Ingredients:

1 1/2 cups blanched almond flour OR 5.25 ounces sliced, blanched almonds

1/4 cup (0.75 ounces) oat flour

2 Tablespoons unsalted butter OR non-hydrogenated shortening

1/4 teaspoon baking soda

1/4 teaspoon sea salt

2 packets good-tasting stevia OR 1/16 teaspoon good-tasting pure stevia extract powder

1 egg white, beaten

For Fruit Filling:

1 cup (4 ounces) raspberries

1 Tablespoon lemon juice

1/8 teaspoon good-tasting pure stevia extract powder

2 Tablespoons + 1 teaspoon erythritol

Pinch sea salt

1/16 teaspoon xanthan gum

Preparation:

For Pop Tart Dough:

If using sliced, blanched almonds, grind almonds in a Magic Bullet blender or food processor into a fine meal. If using blanched almond flour, simply add it to the rest of the dry ingredients in a bowl and whisk the mixture. Remove butter from fridge and cut into chunks. Use a fork to press butter into the dry mix, cutting it in so that you get pea sized chunks of butter throughout the dough. Whisk egg white in a separate small bowl. Drizzle in egg white a little at a time until the dough comes together. I ended up using just over half an egg white from 1 large egg. It’s better that the dough be a little dry rather than too moist! The dough should be crumbly, so you should have to press it together into a ball before refrigerating it. Chill dough for 15 minutes to 1/2 hour. If the dough is too crumbly to roll out, add a little bit more egg white and knead it through. Divide dough into 3 or 4 balls. Roll out a ball of dough into thin, square pieces between 2 pieces of parchment paper. I like to roll the dough a few strokes, then flip the parchment-dough-parchment package over. Peel off the top layer of parchment, then repeat the process, continuously flipping and rolling out the dough to make sure you can still remove the top piece of parchment from it. The technique is the same for my Sugar-Free Sugar Cookies. When the dough is thin enough, remove the top piece of parchment and use a pizza cutter to cut rectangles out of the dough. I use a big metal flat spatula to transfer the rectangular pieces to my parchment-lined baking sheet. I can usually get three 3.5″ by 4.5″ rectangular pieces of dough from one of the dough balls.

Preheat oven to 350 degrees Fahrenheit. Brush the tops of the bottom halves of the tarts with left over egg white from the dough. Spread a tablespoon of filling over dough, leaving a 1/2″ margin of dough around the edges. Take spatula and transfer a matching rectangular piece of dough to cookie sheet, flipping it over onto the bottom tart piece. Press together the edges of the tart with your fingers to seal it. Use the tines of a fork to create a more decorative seal, if desired. Generously poke holes all over the top piece of the tart with a toothpick to avoid exploding pop tarts! Bake for 15 minutes if you’re going to toast the pop tarts later. If you want to eat the pop tarts fresh out of the oven, bake ‘em for 20 minutes, or until browned around the edges. Remove tarts from cookie sheet to cool on a wire rack.

For Fruit Filling:

Add raspberries, lemon juice, stevia, erythritol, xanthan gum, and salt to a blender. I use my Magic Bullet. Blend until pureed. Transfer fruit puree to a microwaveable glass measuring cup. Microwave on HIGH for 4 minutes. Remove cup from microwave and allow mixture to cool. Whisk together the puree to even out the consistency before spreading on top of the tart dough. Makes enough filling for 6 tarts.

Banana Pops

Courtesy of Martha Stewart


Yields: 16


Total Time: 10 min

Prep Time: 10 min

Ingredients

U.S.MetricConversion chart

  • 6 ounce(s) (1 cup) semisweet chocolate chips
  • 1 tablespoon(s) sprinkles
  • 4 to 5 firm-ripe bananas, cut into 2-inch pieces

Directions

  1. Insert a toothpick into each banana piece. Arrange bananas, toothpick side up, on a parchment-lined baking sheet and freeze until firm, 2 hours.
  2. In a medium microwave-safe bowl, heat chocolate chips in 10-second increments, stirring between each, until melted and smooth. Working quickly, dip each banana piece in chocolate, shake off excess, and cover with sprinkles. Chocolate should set quickly, but if necessary, freeze pops to harden coating before serving.

Bagel Gone Bananas

Ingredients

U.S.MetricConversion chart

  • 2 tablespoon(s) natural nut butter, such as almond, cashew, or peanut
  • 1 teaspoon(s) honey
  • 1 pinch(s) salt
  • 1 whole-wheat bagel, split and toasted
  • 1 small banana, sliced

Directions

  1. Stir together nut butter, honey, and salt in a small bowl. Divide the mixture between bagel halves and top with banana slices.

Strawberry and Cream Cheese Sandwich

  • 1 tablespoon(s) reduced-fat cream cheese (Neufchâtel)
  • 1/4 teaspoon(s) honey
  • 1/8 teaspoon(s) freshly grated orange zest
  • 2 slice(s) very thin whole-wheat sandwich bread
  • 2 medium strawberries, sliced

Directions

  1. Combine cream cheese, honey and orange zest in a bowl. Spread bread with the cheese mixture. Place sliced strawberries on 1 piece of bread, top with the other.

Crunchy Granola Wedges



Nutritional Information
(per serving)

Calories279

Total Fat9g

Saturated Fat1g

Cholesterol--

Sodium20mg

Total Carbohydrate47g

Dietary Fiber5g

Sugars--

Protein6g

Calcium--









Ken Burris



Serves: 8



Total Time: 1 hr

Prep Time: 15 min




Ingredients

U.S.MetricConversion chart


  • 1 cup(s) rolled oats
  • 1 cup(s) wheat flakes (see Tips & Techniques)
  • 1 cup(s) sunflower seeds or chopped nuts
  • 1/2 cup(s) honey
  • 1 cup(s) dried cranberries
  • 1 pinch(s) salt

Directions

  1. Preheat oven to 400 degrees.
  2. Spread oats, wheat flakes, and seeds (or nuts) on a baking sheet. Bake until fragrant and starting to brown, about 10 minutes.
  3. Coat a 9-inch pie pan with cooking spray. Cook 1/2 cup honey in a large saucepan over medium-high heat, without stirring, until large, foamy bubbles form and it starts to darken at the edges, 2 to 4 minutes. (The bubbles will start out small and increase to about 3/4 inch or larger when the honey's done.)
  4. Immediately pour the toasted oat mixture into the honey, add cranberries and salt, and stir until completely coated. Quickly press the granola into the prepared pie pan using a heat-resistantspatula coated with cooking spray. Let cool for 30 minutes. Cut into wedges and transfer to a wire rack to cool completely.

Zesty Bean Dip and Chips

  • 1/4 cup(s) fat-free canned refried beans
  • 1 tablespoon(s) salsa
  • 1 1/2 teaspoon(s) chopped fresh cilantro
  • 1 minced scallion, (optional)
  • 1 ounce(s) tortilla chips, (about 10)

Directions

  1. Combine refried beans, salsa, cilantro and scallion (if using) in a bowl. Serve with tortilla chips.

No-Bake Cookies


Ingredients

Serves: 4



Total Time: 10 min

Prep Time: 10 min

U.S.MetricConversion chart


  • 8 whole-wheat graham cracker squares, finely ground
  • 1/4 cup(s) raisins
  • 1/4 cup(s) smooth natural peanut butter
  • 2 tablespoon(s) honey, plus 2 teaspoons
  • 4 teaspoon(s) unsweetened coconut

Directions

  1. Combine ground whole-wheat graham crackers, raisins, peanut butter and honey in a small bowl. Pat into 16 cookies and press lightly in coconut.