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Sweeteners!

We are overexposed to sugar, so the likelihood of cutting all sweets cold turkey is slim to none. Thankfully we have other options that deliver the sweet but require some recipe adjustments.

Molasses, maple syrup, date sugar, beet sugar and honey all affect blood sugar the same (with slight variation). These should be avoided if possible.

Raw honey (preferably from local beekeeper) and coconut sugar are better options since they have about half of the affect that sugar has.

Agave is a personal favorite. It has one fourth of the affect sugar does and two different tastes. The light syrup has a mild honey taste and the dark tastes similar to dark brown sugar. But since it’s a liquid, you can’t just substitute it for sugar. (Sugar provides stability and structure in baked goods.)

Then you have sweeteners that have ZERO affect like Stevia, Erythritol, etc. These have distinct tastes so they don’t work with all recipes in terms of hiding the fact that sugar isn’t being used. Also, Stevia is sweeter than sugar so you’d use less. Good brands are Truvia (in the tub) and Swerve. Most alternative sweeteners have conversion charts on their packaging.

This is not all inclusive. Which sweeteners have you been using?

Breakfast Hash – Total Comfort Food

Healthy comfort food that will leave you satiated!

– If the butternut squash concerns you, replace ¼ c of it with cauliflower.
– Cut the fat by using less sausage or cook the sausage first and use the rendered fat instead of butter.

Calories: 299
Fat: 25g
Carbohydrates: 16g
Fiber: 7g
Protein: 13g

Servings: 2
Cook time: 20 mins

Ingredients:
1 Tbsp Butter
1 c Butternut Squash
1 c Cauliflower
1 Green Onion stalk
1 t Crushed Rosemary
½ c Green Bell Peppers
4 Tbsp or 2 oz Breakfast Sausage
2 Egg

Equipment:
Knife
Large Skillet
Spoon

Directions:
Peel & chop squash into ½ inch cubes. Heat the skillet on medium heat. When hot, add butter & squash. The sizzle should be light, if at all. If sizzle is rapid, reduce heat so butter doesn’t burn. Cook 4-5 mins, stirring occasionally.

Rinse and chop the cauliflower into ½ inch pieces and finely chop the whole green onion stalk, keeping whites separate from the greens. Add cauliflower, green onion whites & rosemary to the skillet. Cook 3 mins.

Chop peppers into ½ inch pieces. Add peppers & cook 3 mins.

Add sausage & cook 3-4 mins. Remove from heat and plate to serve.

Cook egg to your preference. Garnish w/green onions.

Make It Easier – Roast the veggies in advance and sauté everything in the morning or microwave while you cook the egg fresh.

*Next week we have a creative and utterly delicious recipe using the leftover butternut squash! Follow us to be notified!*

Tag us on IG or FB and let us know how you like it! – @thegestationaldiabeticchef

Reese’s Mousse – Yum!

This is truly a dessert in terms of nutrition. It shouldn’t be consumed frequently due to the calories and fat; however, roughly 30% of the fat is “good fat” from the peanuts.

Tip – Save over 20% of the calories and fat by replacing the whipped cream with Reddi Whip! Sprinkle cocoa powder on top or melt bittersweet (70% cocoa) chocolate.

Calories: 420
Fat: 38g
Carbohydrates: 11g
Fiber: 3g
Protein: 5g

Servings: 3
Time: 20 mins

Ingredients:
1 c Heavy Cream
4 Tbsp Creamy Peanut Butter
1 Tbsp Agave
2 Tbsp Unsweetened Cocoa Powder

Equipment:
Mixer
2 Bowls
Whisk
Rubber Spatula (sub Spoon)

Directions:
In a clean bowl whip ⅔c of cream at medium speed 7-8 mins. This should be soft peak stage where it looks pillowy like glazing marshmallows.

In separate bowl, stir peanut butter for 20 secs to make more pliable. Add the whipped cream to the peanut butter in increments, folding it in to incorporate. There should be no streaks left after the last increment. Set aside.

In a clean bowl, begin whipping the remaining cream (⅓c) and agave at med-high speed. Add cocoa after 5 mins of whipping. Whip to stiff peak stage, about 9 mins total.

*Store mousse and whipped cream separately in refrigerator.
*Allow stored mousse to sit at room temp for 10 mins & stir before serving for best texture.

Tag us on IG or FB and let us know how you like it! – @thegestationaldiabeticchef

Lime Custard

Easy dessert that’s just right!

Calories: 209
Fat: 15g
Carbohydrates: 14g
Fiber: .1g
Protein: 2g

Servings: 3
Time: 50 mins (15 mins on hand)

Ingredients:
½ c Heavy Cream
1 Egg
2½ Tbsp Golden Light Agave
⅛ t Salt
¼ t Vanilla Extract
1-2 Tbsp Lime Juice (depending on level of tartness desired)

Equipment:
Oven
Mixer
Large Bowl
Small Bowl
Knife
Ramekins 4-inches wide, 1-inch tall
Roasting Pan
Pitcher

Directions:
Preheat oven to 325˚F.

In a clean bowl, whip the cream on med-high speed for 3-4 mins. It should start to thicken but should not reach soft peak stage.

Lightly beat egg in small bowl. Add egg & remaining ingredients to the whipped cream & whip at med-high speed for 3 mins more. The mix should be thick & velvety, but still pour as a liquid.

Pour mixture into ramekins, stopping just before the top.

Place the roasting pan in the oven & the filled ramekins inside the pan. Use the pitcher to pour water in the roasting pan. Pour enough water to reach half the height of the ramekins.

Bake for 35 mins. If using a different size ramekin, adjust the bake time: longer for a deeper dish. Carefully remove the pan from the oven, then remove ramekins from the water.

Let cool completely. Eat or refrigerate.

Tag us on IG or FB and let us know how you like it! – @thegestationaldiabeticchef