sugar in your body & brain · making these a healthy indulgence. ingredients: 1/4 cup coconut...

Sweet Tooth Bitter Truth:Sugar in Your Body & Brain

R E C I P E S

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RECIPES

Greetings

When it comes to kicking a sugar habit, there’s no need to deprive yourself. We all need sweetness in our lives! If you try to exclude all sweets from your diet, in every form, you’re less likely to experience the success of conquering your sugar addiction. (And you might just feel a little sour.) My term for how to best beat the sugar habit and the sugar blues is “crowding out”. Welcoming in the healthier versions of sweet treats enables the cravings to be satisfied while your enslavement to the more toxic and processed substance subsides.

The recipes included here are an extravagant and delightful start to your path of having your cake and beating it too. They’ll please the test buds, open your eyes to new and healthier ingredients, and inspire you to continue to explore the benefits of a sugar-free life. You’ll experience more mental clarity, less dead calories and still tickle your taste buds!

I’d like to thank each of the celebrity chefs who contributed a recipe to this booklet. You’ll likely be thanking them too! One beauty to their contributions is that you now have a bounty of sugar-free recipes at your fingertips. Start here and then delve into each of the contributor’s web links. There you’ll find every confection that you can imagine, with flavors that will knock your socks off, all made with alternative sweeteners.

Start your ovens. And let the sugar-free baking begin!

Warmly,

Andrea Nakayama

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COCONUT SUGAR (PALM SUGAR)

Chia Doodles

Have a hankering for snickerdoodles? This healthier version will delight your desire. You

can find chia seeds at your health food store. Packaged chia, sometimes called Salba, will

work perfectly well.

INGREDIENTS:

1 cup chia flour (ground chia seed, in a coffee grinder or Vitamix dry blade)

1 1/2 cups almond flour

1 teaspoon ginger powder

2 teaspoons cinnamon

1/2 teaspoon sea salt

3/4 cup coconut palm sugar

1 1/2 teaspoons baking powder

1/2 cup applesauce

2 teaspoons vanilla

1/2 cup gently melted coconut oil

PREPARATION:

Preheat oven to 350F. Mix dry ingredients in a bowl (mix very well) and set aside. Place

applesauce, melted coconut oil and vanilla in a bowl and whisk together. Add wet ingredients

to dry and mix well. Using a 1 tablespoon measuring spoon, scoop cookie dough onto

ungreased baking pan and flatten a bit to form a cookie shape. Bake at 350 for about 15

minutes. Cookies should be a little brown on the bottom. Remove from baking sheet and let

cool completely on a cooling rack before serving.

Yields 18-20 cookies.

Recipe by Andrea Livingston of Phytofoods

www.phytofoodspdx.com

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Two-Bite Brownies

These brownies are a perfect little treat for after school, with tea, or when you want a little

pick-me-up. The combination of almonds and hemp seeds provides a good hit of protein,

making these a healthy indulgence.

INGREDIENTS:

1/4 cup coconut sugar

30-35 drops liquid vanilla stevia, to your taste

3 tablespoons water

2 teaspoons pure vanilla extract

1 tablespoon plus 1 teaspoon olive or nut oil (macadamia nut

or walnut oil would be great in these)

1 cup raw natural almonds, with skin

1/4 heaping cup hemp seeds

2 heaping tablespoons unsweetened cocoa powder

1/4 teaspoon baking soda

1/4 teaspoon baking powder

1/4 teaspoon fine sea salt

PREPARATION:

Preheat oven to 350F. Ideally, line 9 mini muffin cups with mini paper liners. If you can’t find

or don’t have the liners, spray nine compartments of a mini muffin tin with nonstick spray or

grease with coconut oil, then dust with cocoa. Tap out any excess cocoa by inverting the pan

and tapping on the bottom of each compartment; place upright and set aside.

In a small bowl or glass-measuring cup, combine the coconut sugar, vanilla, water

and oil and stir to begin dissolving the sugar. Set aside.

In the bowl of a food processor, whir together the remaining ingredients until you have what

looks like a powder (there should be no pieces of almond or hemp seed visible–this may take

a few minutes). Add the wet ingredients and blend for a second or two, just until combined.

Scrape the sides of the processor bowl if necessary.

Using a small scoop or tablespoon, divide the batter (it will be thick and sticky) evenly

among the muffin cups; they should be very full. Bake in preheated oven 15-18 minutes, until

a tester comes out just clean (it’s okay if it still has a few moist crumbs clinging to it). Allow

to cool 10 minutes before removing from the pan. Cool completely before consuming (if you

can stand it).

Yields nine two-bite brownies. May be frozen.

Recipe by Ricki Heller of Diet, Dessert & Dogs

www.dietdessertndogs.com

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Curry Cashews

These gems are loved by all, big and small. They’re a

great way to inspire everyone to eat more protein-rich nuts.

INGREDIENTS:

2 tablespoons coconut oil

1/2 teaspoons curry powder

1 teaspoon paprika

1 teaspoon ground cumin

1 teaspoon ground coriander

2 cups raw whole cashew nuts

4 teaspoons coconut sugar

2 teaspoons salt, or more to taste

PREPARATION:

Preheat oven to 300F. Gently heat the oil in a small skillet over medium heat, just to melted.

Add the curry, paprika, cumin and coriander and stir until fragrant, about one minute.

Place the nuts in a mixing bowl. Add the spiced oil, coconut sugar, and salt and toss

thoroughly. Spread the nuts on a baking sheet. Bake, shaking occasionally, until the nuts are

fragrant and golden, about 20 minutes. Serve warm, or cool and store in an airtight container.

Yields 2 cups.

Recipe by Andrea Nakayama

www.replenishpdx.com

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RAW HONEY

Diamond Brownies

This is a recipe adaptation perfected by my dear friend Debbie Diamond.

It’s a huge hit with her entire family and a staple treat for her teenage girls.

INGREDIENTS:

6 ounces unsweetened chocolate

1 cup coconut oil

4 large eggs

1 cup raw honey

2 teaspoons vanilla extract

1 cup quinoa flour



3/4 cup chopped pecans or walnuts

high quality unsweetened chocolate, chopped (Ghiradelli makes unsweetened chips)

PREPARATION:

Preheat oven to 350F. Lightly oil a 9 x 13” baking pan.

Gently melt the chocolate and coconut oil over a low flame. Stir until the chocolate is

completely melted and set aside.

In a large bowl, beat the eggs with a wire whisk. Add the honey and vanilla extract. Stir in the

melted chocolate mixture. Sift the flour, baking powder, and salt over the chocolate mixture.

Gently fold the ingredients, just until the flour is incorporated. Gently fold in the nuts and

chopped chocolate, if using. Do not over mix. A slight texture is OK.

Pour into the prepared baking pan. Bake for 20 minutes, or until just set. Do not overbake,

or the brownies will lose their fudginess. Let cool in the pan before cutting into bars.

Yields 24 brownies.

Recipe by Debbie Diamond.

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RAW HONEY

Cookies N’ Cream Nakayummies

These candies are the perfect indulgence. We keep them in the

freezer so there’s always a little sweet-something around.

INGREDIENTS:

1/2 cup coconut oil, gently melted

scant 1/4 cup raw honey

1/4 cup raw cocoa nibs

1 teaspoon vanilla extract

1/2 teaspoon good quality sea salt (or more, if you like the salty sweet)

heaping 1/2 cup pecans, chopped medium-fine

PREPARATION:

Mix all ingredients into melted coconut oil in a bowl. Incorporate ingredients well.

Using a spoon, scoop rounded dollops into mini muffin or candy cups. I like to use

flexible ice cube trays – which come in many shapes and sizes. Freeze for an hour

or until candies are hardened.

Serve these candies directly from the freezer.

Yield depends on size of trays. Petite is perfect.



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BROWN RICE SYRUP

Macaroons

I concocted these morsels for a friend’s 40th birthday party. We all knew that she loved

macaroons and she was presented with little haystacks in many forms. Though mine

were the ‘healthy’ version, they were devoured most quickly. I even melted some 100%

chocolate, added coconut oil and some coconut sugar (to taste), and created a chocolate

coating. Dipping half the macaroon in liquid chocolate and letting them harden on wax

paper in the fridge created a gorgeous offering of these delicious macaroons. The plain

or black & white version are a real treat.

INGREDIENTS:

2-1/2 cups unsweetened shredded coconut

1/3 cup brown rice flour

1/4 teaspoon salt

1/4 cup brown rice syrup

1/4 cup maple syrup

1 teaspoon almond extract

1/3 to 1/2 cup water

PREPARATION:

Preheat oven to 350F. Line a baking sheet with parchment.

Mix dry ingredients. In another bowl, whisk wet ingredients together. Add wet to dry and mix

well. With moistened fingers, squeeze 1-1/2 inch balls of “dough”. I often use a medium sized

ice cream scooper, with a squeeze-release handle. Transfer the mounds to a baking sheet and

bake until golden, about 15 minutes. Watch carefully, checking every 5 minutes, to make sure

they don’t burn.

Yields 12 macaroons.



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BROWN RICE SYRUP

Nutty Carmelcorn

I fell in love with this recipe the first time I had it and so does everyone who tries it.

My son begs for it! It’s party food in our house. And here I thought the days of sweet

carmelcorn were over.

INGREDIENTS:

1/4 cup almonds

1/4 cup peanuts or hazelnuts

1/4 cup walnuts

1/2 cup brown-rice syrup

8 cups popped corn (1/2 cup kernels yields 10 cups popped corn)

PREPARATION:

Preheat oven to 350F. Place the nuts on a cookie sheet and toast until they begin to turn

golden and give off a nutty aroma (8-10 minutes). (If using hazelnuts remove skin after

toasting.) Set aside.

Heat the jar of rice syrup in a pan of boiling water to soften it. Place popped corn and nuts in

a large bowl; pour syrup over them. With moistened hands, mix well so syrup lightly covers

them all. This is sticky business, so keep remoistening hands and work quickly.

Transfer mixture to a parchment-lined baking sheet and spread out to a single layer. Bake

for 8-10 min and not a minute more. Let cool for 5 minutes before removing with a spatula.

Yields 8 cups caramelcorn.

Recipe by Cynthia Lair, reprinted with permission from

Feeding the Whole Family (Sasquatch books, 2008)

www.cookusinterruptus.com

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BROWN RICE SYRUP

DIY Energy Bar

I created these bars in response to a request I was hearing from the students in an Eat

to Beat Cancer class I was co-teaching with a naturopathic doctor. The desire was for

a delicious, nutritious, sugar-free bar that would save the cost of individually packaged

ones. I make this for camping and hiking trips and all sorts of school events. It’s a fun one

to prepare with kids as they can chop the nuts with a mallet!

small amount coconut oil for greasing pan

1/4 cup (gluten-free) rolled oats

1 cup chopped toasted nuts:

try combinations or full quantity of almonds, walnuts, pecans, peanuts, or macadamia

3/4 cup combination of any of the following ingredients:

ground flax seeds, sesame seeds, chopped pumpkin or sunflower seeds, ground coconut, hemp seeds or more ground nuts

1-1/2 cups puffed or crisped grain cereal without added sugar:

try puffed brown rice or millet, or crispy brown rice puffs, (which may have added honey)

1 cup dried fruit: try raisins or juice-sweetened cranberries, coarsely chopped, or larger dried fruits such as apples, pears, dates, prunes or figs chopped into pieces as small as the coarsely chopped raisins.

1 teaspoon cinnamon

3/4 cup brown rice syrup

1/4 cup nut or seed butter:

almond or peanut butter or tahini or sunflower butter work particularly well

1 teaspoon vanilla or almond extract


PREPARATION:

Grease an 8” square baking pan with the coconut oil. In a large bowl, combine the oats,

nuts, ground seeds, cereal, dried fruit, and cinnamon. Set aside.

In a small saucepan over medium-low heat, combine the brown rice syrup and nut butter.

Heat gently and stir until smooth. Turn off heat and add vanilla or almond extract and salt.

Pour liquid ingredients over nut & seed mixture and stir until well combined and evenly

incorporated. Spread into prepared pan. Using wax or parchment paper, press the mixture

tightly into the pan. Take your time doing this and use a bit of force to really press out all

the air bubbles and get the mixture as compact as possible.

Refrigerate for several hours or over night before cutting into bars. These stay well in the

refrigerator in an airtight container for up to one week.

Yields 16 bars.



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DATES

Carrot Banana Muffins

I love these! They’re jam packed with nutrients ~ a perfect treat for your school or work

lunchbox. Elana Amsterdam is the almond flour queen. Her web page is teaming with all

sorts of treats and she’ll be an inspiration to you, as she is to all of us. Her muse for this

recipe was Heidi Swanson of 101cookbooks.com.

INGREDIENTS:

2 cups blanched almond flour

2 teaspoons baking soda

1 teaspoon celtic sea salt

1 tablespoon cinnamon

1 cup dates, pitted

3 ripe bananas

3 eggs

1 teaspoon apple cider vinegar

1/4 cup coconut oil, melted

1 1/2 cups carrots, shredded

3/4 cup walnuts, finely chopped)

PREPARATION:

Preheat oven to 350F. Line a muffin tin with paper liners.

In a small bowl, combine almond flour, baking soda, salt, and cinnamon. In a food processor,

combine dates, bananas, eggs, vinegar and oil. Transfer mixture to a large bowl.

Blend dry mixture into wet until thoroughly combined. Fold in carrots and walnuts.

Spoon mixture into paper lined muffin tins. Bake for 25 minutes.

Yields 18 muffins.

Recipe by Elana Amsterdam

www.elanaspantry.com

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DATES

Snappy Ginger “Donut Holes”

Quick, easy and delicious, these little power balls will satisfy

your sweet tooth and fuel you while on-the-go.

INGREDIENTS:

1/2 cup raw almonds

1/4 cup raw pecans

2 tablespoon raw coconut/palm sugar (optional, but rounds out flavor)

slim 1-inch knob fresh ginger, chopped

1/4 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

pinch sea salt

12 pitted raw dates

fine coconut flakes (optional)

PREPARATION:

Place almonds, pecans, coconut sugar (if using), chopped ginger, cinnamon, nutmeg and

salt into a food processor and process until coarsely chopped. Add dates and process until

it begins to stick together like dough. Don’t over-process. Feel free to taste the mixture to

make sure it’s to your liking. You can always add more spice!

Line a baking sheet with wax paper. Scoop 1 tablespoon dough into hand and form into ball.

(I like to use a mini ice cream scoop for this.) Place on the wax-lined sheet and flatten into

disk. Sprinkle with coconut flakes, if desired. Chill in fridge for about one hour.

Yields about 12 balls.



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STEVIA

Durga’s Divinity Chocolates – the light and the dark

Gluten and dairy-free, and low carb. Appropriate for candida, diabetes

and GAPS diet protocols, and delicious for all!

INGREDIENTS:

3/4 cup nuts of choice - hazelnuts or pecans are my favorites

(preferably soaked & dehydrated)

3/4 cup coconut butter

1/4 cup sifted raw cacoa powder if possible,

or unsweetened cocoa powder (optional, for the dark version)

1/3 cup cocoa butter

30 drops alcohol-free stevia extract, or to taste

1/2 teaspoon of alcohol-free vanilla extract

a pinch of good quality sea salt

PREPARATION:

Grind the nuts in a food processor until fairly fine, but not until they’re nut butter. Melt the cocoa

butter and coconut butter together in a double boiler, or in a pot over very low heat. Stir the

stevia, vanilla and salt into the melted butters. Add all the ingredients into the food processor

and pulse until well incorporated.

Spread the mixture into ice cube trays, muffin cups or silicon and place into the freezer until

solid. Pop out and enjoy!

These should stay solid at room temperature, unless the weather is warm. I prefer their

texture when refrigerated.

Yield depends on container.

Recipe by Durga Fuller

www.thecookawakening.com

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STEVIA

Coconut Almond “Sugar” Cookies

Finally a sugar free “sugar” cookie. These flaky, flavorful cut-out cookies can be used for just

about any holiday. Once the cookies are baked and frosted they are best frozen until ready

to serve. This keeps them crispy and flaky and the icing set in place. They will thaw out in a

matter of minutes. This is also nice if you don’t have a large family and would like to store

your cookies for a longer period of time.

INGREDIENTS:

dry:

1 to 1 1/4 cups almond meal (I use Bob’s Red Mill)

1 cup unsweetened finely shredded coconut

1/2 cup arrowroot powder


1/4 teaspoon baking soda


wet:

6 tablespoons virgin coconut oil (I use Nutiva)

4 tablespoons unsweetened applesauce

1 teaspoon vanilla

1/2 teaspoon lemon flavoring

30 to 35 drops liquid stevia

PREPARATION:

Place the dry ingredients into a food processor fitted with the “s” blade. Pulse the ingredients

until combined and ground fine, about 60 to 90 seconds.

Add the wet ingredients and process until a dough ball forms. It will be soft but you should

be able to form it into a ball. Place the dough into a bowl sprinkled with a little arrowroot

powder. Chill for one hour in the refrigerator.

Preheat oven to 350 degrees. Then remove from refrigerator and roll out in between 2 pieces

of wax paper or parchment paper to about 1/8 inch of thickness. Cut out with your favorite

cookie cutters (they should all be fairly equal in size).

Bake for 10 minutes and watch carefully as timing and temperature may need to be adjusted.

If they cook fast and brown then turn oven temp down to just over 325 degrees. Cool on a

wire rack.

Recipe by Ali Segersten

www.nourishingmeals.com

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“Sugar” Cookie Icing

INGREDIENTS:

1/2 cup raw cashews

6 tablespoons melted coconut oil

1/4 cup warm water

2 tablespoons coconut nectar, honey, or agave nectar

1 tablespoon arrowroot powder

1/2 to 1 teaspoon vanilla

1/4 teaspoon lemon flavoring

2 to 3 teaspoons fresh lemon juice

PREPARATION:

Place all ingredients for the icing into a high-powered blender and blend until ultra smooth,

stopping the machine if necessary to scrape down the sides. Spoon icing into individual small

bowls and add a tiny amount of natural food coloring if desired. We used chopsticks to ice

each cookie, then sprinkled them with shredded coconut or natural sprinkles. Freeze the

cookies for at least 20 minutes to set the icing.

Recipe by Ali Segersten

www.nourishingmeals.com

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FRUIT

Banana Nice Cream

This nice cream takes just ten minutes to prepare (but don’t forget to freeze the bananas

first!), and is a raw, whole food and exquisite solution to your ice cream cravings. All you need

is a food processor.

INGREDIENTS:

2 bananas

PREPARATION:

Peel the bananas, break into chunks and place in a plastic bag. Freeze for 24 hours. (I have

a permanent supply on hand in the freezer.) When you are ready to serve the ice cream,

remove the chunks from the freezer and put them in the food processor. It takes a good few

minutes for them to break down. When the ice cream is smooth and creamy it’s ready to eat!

variations:

Add when blending (per single serving):

Mint chop chip - 1 teaspoon peppermint extract and 4 squares plain chocolate, grated

Fruit and nut - 1 teaspoon chopped, dried fruit, 1 tablespoon chopped nuts

Berry - just a handful of berries adds a strong flavor (try strawberry, blackberry or blueberry)

Yields one serving

Recipe by Kate Magic reprinted with permission from Eat Smart, Eat Raw by Kate Wood

(published in the USA & Canada by Square One)

http://katesmagicbubble.com

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Recipe Contributers:

Elana Amsterdam www.elanaspantry.com

Wellness expert and gluten-free guru Elana Amsterdam is the founder of elanaspantry.com, a

website where she shares simple, healthy recipes and lifestyle advice with her readers. She has

written articles for Parents, Shape Magazine, The Denver Post, and Delicious Living and has

been featured in a variety of media outlets. Her book, The Gluten-Free Almond Flour Cookbook

was named one of the “Best Cookbooks of 2009” by The Denver Post. Her forthcoming book,

Gluten Free Cupcakes, full of delightful, yet healthy and nutrient dense desserts has just been

released! Elana lives in the heart of Boulder, Colorado with her husband, 2 boys (chefs in

training), 2 bunnies and 5 chickens.

Debbie Diamond

Debbie is a woman of many talents. She’s a graphic designer and a mother to two busy teenage

girls. They have a refined sugar-free household and Debbie has learned to keep the cookie jar

full with a bounty of delicious treats.

Durga Fuller www.thecookawakening.com

Durga Fuller is a health and wellness integration counselor and cooking teacher in Portland,

Oregon. She has 20 years experience cooking professionally, 10 of those years at meditation

retreat centers around the world. The last 10 years she has organized and facilitated personal

growth retreats, and nourished a family with food sensitivities and other health challenges. Her

organization, The Cook Awakening, was born out of a desire to integrate these skills into an

offering of service in the world.

She counsels and teaches internationally to help individuals, families and groups integrate

whole health and spirit changes into their lives gracefully and with ease.

Cooking is one beautiful way to dance.

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Ricki Heller www.dietdessertndogs.com

Ricki Heller, PhD, RHN, is a holistic nutritionist and author of Sweet Freedom: Desserts You’ll

Love without Wheat, Eggs, Dairy or Refined Sugar, one of only three cookbooks endorsed by

Ellen DeGeneres on her website. After running an organic bakery for 3 years, Ricki turned to

recipe creation and writing about healthy food on her popular blog, Diet, Dessert and Dogs.

For almost three years, she has been chronicling her struggle with candida and has posted

over 100 recipes for anti-candida foods and desserts. Her writing and recipes have appeared

in myriad newspapers, magazines and websites. Ricki also teaches healthy cooking for the

Loblaws/Real Canadian Superstores and Great Cooks on Eight in Toronto. Ricki lives near

Toronto, Ontario with her husband and two border collie-lab cross dogs.

Cynthia Lair www.cookusinterruptus.com

Cynthia graduated as a certified health and nutrition counselor from the health and nutrition

program in New York City in 1987. After graduating, she worked as a nutritional counselor

and taught classes for the Natural Gourmet Institute. Her articles have been featured in

Mothering magazine, Living Without, Delicious magazine, the Well-Being Journal and others.

Since 1994, Lair has been a faculty member for Bastyr University’s School of Nutrition and

Exercise Science. Lair is also co-producer and host of the online cooking show, Cookus

Interruptus: how to cook fresh local organic whole foods despite life’s interruptions.

Andrea Livingston www.phytofoodspdx.com

Andrea’s wisdom in growing and preparing food spans almost 20 years of ongoing education

and professional experience as an organic farmer and gardener and as a raw and whole-food

chef and educator. She earned her bachelor’s degree in Environmental Studies, followed

by a certificate of completion from the Apprenticeship in Ecological Horticulture at the

University of California, Santa Cruz. Andrea now spends a great deal of time developing

recipes and researching the healing and nutritional value of food. In 2008 she took her

passion for cooking and organic foods to the next level completing the intensive Associative

Chef and Instructor Training Program at the Living Light Culinary Institute.

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Kate Magic http://rawliving.eu http://katesmagicbubble.com

Kate is the most experienced raw food promoter in Europe today. She has nearly two

decades of experience of raw eating, and is raising her three sons on the raw diet.

She is the author of four raw lifestyle books, and tours internationally giving talks and

workshops on raw foods. Kate is the author of ‘Eat Smart, Eat Raw’, the UK’s best sell-

ing raw food recipe book. All four of her books are well loved and continue to sell well

as interest in the raw lifestyle grows. Kate has been featured in most of the UK’s na-

tional press and has made a number of national media appearances. Kate is driven by a

passionate desire for change in this world. She believes raw foods and superfoods to be

an important tool to unlocking our inner potential.

Andrea Nakayama www.replenishpdx.com

Andrea is a Certified Nutrition Educator and Certified Holistic Health Counselor practicing

Functional Nutrition from her home in Portland, Oregon and counseling clients around the

globe. She works with adults, children, and entire families to foster the changes that stimulate

rejuvenation. Through food and supplemental therapies Andrea delicately aims to heal the

gut, balance hormones and support the detoxification organs of each individual to alleviate

long-standing health issues that may have resulted in mood, sleep, weight, inflammatory

and immune dysfunctions. Her mission is to educate about the physiological imbalances that

may cause these undesirable symptoms, while also teaching about the empowering aspects

of food for healing.

Ali Segersten www.nourishingmeals.com

Ali received her Bachelor’s of Science from Bastyr University in Kenmore, Washington. She

is the previous owner of a Personal Chef business in Seattle that successfully addressed the

health and lifestyle needs of many families with delicious, healthy cooking. She is currently

a cooking instructor, empowering people with cooking skills and knowledge of whole foods

so that they may reconnect with the pleasure in eating delicious, nourishing food. Ali is co-

author of the wildly successful The Whole Life Nutrition Cookbook and the accompanying

blog Nourishing Meals.

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SWEETENER SOURCE CHARACTERISTICSBAKING WITH

NATURAL SWEETENERS

maple syrup From the sap of maple trees.Use in all baked goods; great in cakes.

Substitute 2/3 cup maple syrup for 1 cup white sugar. Reduce liquid in recipe by 3 tablespoons. Add 1/4 teaspoonbaking soda per cup of maple syrup. Buy pure U.S. organic grade B syrup. Some maple producers still use illegal formaldehyde pellets and other additives during processing. Store refrigerated. High in potassium and calcium.

maple sugar Dehydrated maple syrup. Use in all baked goods. Substitute 1 cup maple sugar for 1 cup white sugar. No reduction of liquid is necessary. Add 1/8 teaspoon baking soda per cup. Store in a tightly closed container and sift before using. Mix with liquid to make glazes. Organic is available.

barley malt syrup Sprouted barley. Dark brown, thick and sticky; has a strong, distinctive flavor like molasses. Half as sweet as white sugar. Contains gluten!

Best used in combination with other sweeteners. Nice in spice cakes, gingerbread, and baked beans. Substitute 1-1/3 cups barley malt for 1 cup white sugar. Reduce liquid in recipe by 1/4 cup. Add 1/4 teaspoon baking soda per cup barley malt. Purchase only 100 percent barley malt, not barley/corn malt syrup. Store refrigerated. Organic is available.

brown rice syrup Brown rice and various enzymes.Amber-colored syrup with mild “butterscotch” flavor. Half as sweet as white sugar.

Baked goods made with rice syrup tend to be hard or very crisp. Use brown rice syrup in cookies, crisps, granola, pies, puddings and bars. Combine with another sweetener such as maple syrup for cakes. Substitute 1-1/3 cups for 1 cup white sugar. Reduce liquid 1/4 cup per cup rice syrup. Add 1/4 teaspoon baking soda per 1 cup rice syrup. Store refrigerated. Organic is available.

Sweet Tooth Alternative Sweetener Conversion Chart

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SWEETENER SOURCE CHARACTERISTICSBAKING WITH

NATURAL SWEETENERS

honey Extracted from flower nectar by bees. Color and taste depend upon the flower source. 20 percent to 60 percent sweeter than white sugar, so use less.

Use in all baked goods. Substitute 2/3 to 3/4 cup for 1 cup white sugar. Reduce liquid by 1/4 cup. Add 1/4 teaspoon baking soda per cup honey. Reduce oven 25°F and adjust baking time. Some vegans don’t use honey, as bees are sometimes killed after the season. Honey can affect blood sugar levels, as most concentrated sugars can. Use raw and local honey when you can.

date sugar Ground, dehydrated dates. Mahogany color, coarse granules. Contains folic acid. Use in crisps, crunches, as sprinkle, or topping. Substitute 1 cup for 1 cup white sugar. Add hot water to dissolve date sugar before using in batters. Use in combination with other sweeteners. Burns easily. Purchase date sugar made from unsulphured, organically grown dates. Store in a tightly closed jar.

coconut sugar Produced from the juices of coconut palm blossoms.

Can be used in all baked goods. substitute 1 : 1 for white sugar.

agave Juice extracted from the core of the agave plant (cactus).

Low glycemic (because of low amount of glucose, but still high fructose levels). Buy only raw, light colored liquid. Use in all baked goods and desserts, especially those requiring a sweeter flavor. Substitute 2/3 cup for 1 cup white sugar. Reduce liquid 1/3 cup per cup of fruit sweetener. Add 1/4 tea-spoon baking soda per cup fruit sweetener. Reduce oven 25°F and adjust baking time. Use at room temperature.

stevia A South American herb or plant. Can be found as dried herb, powder or liquid concentrate.

Significantly sweeter than sugar. Difficult to use as a replacement for other sweeteners. Look for recipes that specifically call for stevia.

Sweet Tooth Alternative Sweetener Conversion Chart

sugar in your body & brain · making these a healthy indulgence. ingredients: 1/4 cup coconut...

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