10 (processed)Sugar-Free, Gluten-Free Breakfast Recipes and Desserts (Sugar Can Be Sweet After all – Part 2)

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You’ve probably read our last post “The Not-So-Sweet Truth About Sugar,” and it’s possible you walked away second guessing all the times you have sugar in your day. We talked about what happens if you consume more sugar than your body needs, and what the difference between natural sugars and refined sugars. The World Health Organization recommends that less than 5% of our sugar we intake is added processed sugar. Since refined sugar ends up sneaking into our prepared foods and in restaurants, sticking to a homemade recipe is the best way to ensure you can control your sugar intake! So, with that being said, here’s 10 recipes to sub in for the otherwise sugar-packed meals and desserts!

 1. Oat & Egg Pancakes: 2 Ways

Cinnamon and Raisin 
2 cup / 250ml quick oats 
2 eggs 
¼ cup / 60ml shredded, unsweetened coconut 
¼ cup / 60ml raisins / dried fruit 
3-4 shakes cinnamon (or more)
some nutmeg (freshly grounded is best)
Optional/recommended – a scoop of nut butter  
Chocolate coconut 
2 cup / 250ml quick oats 
2 eggs 
¾ cup / 175ml shredded, unsweetened coconut 
Optional/recommended – a scoop of nut butter  

1. Pour some coconut oil into a pan and let it get hot
2.Mix all ingredients into a bowl so it is the same consistency 
3.Take a spoonful onto the pan – let it cook for 2-3 minutes each side, until they do not fall apart 
4.Serve with maple syrup or honey, and fresh fruit 

2.Ginger and Carrot Breakfast Bars

2 ¼ /310ml cups quick oats 
1 ½ /17ml teaspoons baking powder
1 ½ /17 ml teaspoons ground cinnamon
1 ½ cups/ 375ml lightly packed shredded carrots
2 cup/500ml cups non-dairy milk of your choice 
1/3 cup / 75ml natural maple syrup
2 teaspoons/ 30ml pure vanilla extract
2 tablespoons worth grated or minced ginger 
1/4 cup / 60ml raisins or pitted chopped dates
1/2 cup /125ml nuts of your choice 

1.Preheat oven to 180 °C, and lightly grease with coconut oil a 20cm X 20cm pan / dish 
2.Mix together the rolled oats, cinnamon and baking powder and nuts and raisins 
3.Add in the wet ingredients: shredded carrot, non dairy milk, maple syrup, vanilla, and fresh ginger.
4.Pour mixture into prepared dish and smooth out with a spoon. Press down on the oatmeal with a spoon (or your hands) so the oats sink into the milk.
5.Bake, uncovered, for 32-37 minutes (I baked for 35 mins.) until lightly golden along edge. The oatmeal will still look a bit soft or wet in some spots when it comes out of the oven, but it will firm up as it cools.
6.It seriously tastes carrot cake in a guilt free form  

3. Eggs Baked in Avocados

This is not really considered a recipe – just and really yummy way to eat eggs and avocados. Also really good for cooking breakfast for 2+ people
4 avocados 
8 eggs 
1.Preheat oven to 220°C
2.Cut the avocados in half and remove the pit
3.Crack an egg into each half, add spices 
4.Bake for 15-18 minutes 
5.Enjoy with your choice of sides or as a snack  

4. Power Bars (Grandma’s Recipe – Shhh)

2 cups / 500 ml quick oats 
½ cup /125 ml ground flax seeds 
1 teaspoon/5ml baking powder 
1 ½ cups / 375ml dried fruit 
½ cup / 125 ml unsalted sunflower seeds 
2 eggs 
½ cup / 125 ml coconut oil 
½ cup / 125 ml molasses / honey 
½ cup / 125 ml peanut / nut butter 
½ cup / 125 ml unsweetened shredded coconut 
½ cup / 125 ml seeds / nuts of your choice 
optional and recommended: 
¼ cup / 60ml unsweetened cocoa powder 
¼ cup / 60ml dark chocolate, shredded 

1.Preheat oven to 190 °C, and lightly grease with coconut oil a 23cm X 23 cm pan 
2.Mix dry ingredients together, then eggs, nut butter and eggs, add seeds and dried fruit 
3.Pour into pan evenly and bake for 35 minutes or until brown 

5. Black Bean Brownies

2 cups / 500ml of black beans cooked, rinsed and drained
2 eggs
3 tablespoons / 45ml coconut oil, melted
¼ cup / 60ml maple syrup or honey 
1 dash vanilla extract
¾ cup / 175ml unsweetened cocoa powder 
½ teaspoon / 2ml baking powder
1 teaspoon / 5ml instant coffee 
¼ cup / 60ml shredded dark chocolate 
¼ cup / 60ml unsweetened, dried coconut 
¼ cup / 60ml dried fruit (optional)  
¼ cup / 60ml any type of nuts (optional) 

1. Preheat oven to 180 °C, grease a 20cm x 20cm baking sheet with coconut oil. 
2.Blend black beans, eggs, coconut oil, maple syrup / honey and vanilla in a blend or food processor until the beans are mixed well 
3.Add the rest of the ingredients and mix well, pour into pan 
4.Bake for 30-35 minutes 
5.Enjoy as a dessert or a midday energy boost  

I usually buy a bunch of bananas and wait until they go ripe and are covered in brown spots. I then peel them all and break them into 3’s, and put them in a bag to freeze.
Chocolate Peanut Butter 
1.5-2/ 4-6 chucks frozen ripe bananas per person 
2-3 heaping spoonfuls of unsweetened cocoa powder 
1 (heaping) spoonful of natural peanut butter 
Some water / non-dairy milk 
Sweet and Maple-y 
1.5-2/ 4-6 chucks frozen ripe bananas per person 
1 teaspoon / 15 ml natural maple syrup 
4 shakes cinnamon 
Some water / non-dairy milk 
Christmas Peppermint Chocolate  
1.5-2/ 4-6 chucks frozen ripe bananas per person 
1 drop peppermint extract  
2-3 heaping spoonfuls of unsweetened cocoa powder 
Some water / non-dairy milk 
Blend everything in a blender and add more milk / water until it’s the same consistency as ice cream – it will melt as you eat it, so it is okay if it is really think when you are pouring it into the bowl or mug 

7. Chocolate Sweet Potato Pudding

2 sweet potatoes, peeled and chopped
½ cup / 125 ml unsweetened cocoa powder
3 tablespoons/ 45ml maple syrup
A large dash cinnamon
A splash of non-dairy milk for creaminess 

1.Cook sweet potatoes over stovetop; once cooked and well boiled, drain out excess water and place potatoes into a bowl 
2.Quickly add the rest of the ingredients and mix thoroughly with a fork until it is pudding consistency 
3.Enjoy warm or cold! 

8. Chia Seed Pudding

2 cups / 500ml sugar free coconut milk or other non-dairy milk 
6 tablespoons / 90 ml chia seeds (un-soaked) 
a dash vanilla extract 
a heaping spoonful of natural honey 

1.Combine all ingredients and mix well. Cover and keep in fridge for a couple hours (3-4), or simply overnight 
2.Enjoy with fresh fruit – mango and blueberries is a great combination! 

9. Oat & Banana Cookies: 2 Ways

Cinnamon and Nutmeg 
2 ripe bananas 
½ cup /125 ml quick oats 
½ cup / 125 ml shredded, unsweetened coconut 
a dash cinnamon 
a dash nutmeg 
Chocolate Peanut butter  
2 ripe bananas 
½ cup /125 ml quick oats 
½ cup / 125 ml natural peanut butter
½ cup / 125 ml unsweetened cocoa powder 

1.Mash peeled bananas with a fork 
2.Mix oats and coconut and spices in 
3.Grease a cookie sheet with coconut oil 
4.Make small cookie shaped circles on pan 
5.Cook for 15-20 minutes 
6.Enjoy with tea or for breakfast  

10. Energy Balls

½ cup /125ml sunflower seed / hemp butter (or any butter of your choice) 
½ cup /125ml quick oats 
½ cup /125ml hemp seeds 
½ cup /125ml chia seeds 
½ cup /125ml flax seeds 
½ cup /125ml honey or maple syrup 
½ cup /125ml unsweetened cocoa powder (optional) 
½ cup /125ml pitted and chopped dates 
½ cup /125ml unsweetened shredded coconut 
some water 

1.Put the dates into a bowl, add a small amount of boiling water and mush with a fork to get a paste like consistency. Add more water if needed, but make sure there is a paste that stays. Set aside 
2.Mix all ingredients together in a bowl 
3.Add dates mixture and mix until everything the same consistency 
4.Roll into round bars 
5.Store in fridge to “set” 
6.Enjoy when you need a kick of energy   

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