4 Processed-Sugar-Free Recipes That are Healthy Enough to Eat for Breakfast

Today I'm teaching my Shake the Sugar Cooking Class at Whole Foods Market in Dedham.  

Many of us now know that eating sugar lead to, well, wanting to eat more sugar. It's like we just can't get enough. Now if you want to get nitty gritty on the topic, check out my previous post One Carb, Two Carb, Good Carb, Bad Carb.

One of the first steps to overcoming sugar addiction is to simply lower your threshold. Sugar metabolism starts in the mouth, and our tastebuds that sense sugar work off a threshold. If you're someone who eats high-sugar foods fairly frequently, its going to take a lot more sugar to satisfy that sweet tooth. Unfortunately, the only way to lower your threshold is to eat less sugar. 

You can go about this two ways. No one way is right, and different people will thrive with methods that fit their personality type. Your first option is to "cut back." I hate using that term because it is sooo vague. For example though, if you're someone who puts 2 tbsp of sugar in your coffee, try putting 1 1/2 tbsp for a week, then 1, then 1/2, and so forth. The other option, is to cut it out all together, at least for a set period of time (I recommend 30 days) and slowly learn to enjoy the sweetness of real whole foods like fruits, sweet potatoes, and even carrots!

Even though artificial sweeteners might have little to no calories, they still wake up those "sweet" tastebuds, making it hard to kick the habit all together. I recommend having small amounts of REAL sugar, rather than substituting with artificial sweeteners. 

The recipes below are sweetened with fruit, honey, and maple syrup. While honey and maple syrup are more concentrated forms of sugar, you can certainly work to decrease the amounts in these recipes, to further lower your threshold. 

Which method will you try? "cutting back" or "cleansing?" Let me know in the comments below!

Avocado Key Lime Tartlets

  • 6 avocados 
  • 1/3 cup honey
  • 1/4 - 1/2 cup lime juice (key lime juice, if available)
  • 1 cup walnuts
  • 1 cup shredded coconut
  • 12 dates, pitted
  • Lime wedges and shredded coconut, for garnish

For the Crust

In food processor, add walnuts, shredded coconut, and dates, and pulse until mealy. The consistency should allow the pieces to stick together when you press it between your fingers. In a muffin pan, press the crust into the bottom of each compartment. Place tin in refrigerator.

For the Filling

In a food processor or blender, blend avocados, honey, and 1/4 cup lime juice until smooth. Add additional lime juice until desired consistency. The finished product should be thick, not runny. Scoop evenly into each compartment of the muffin tin. Place back in refrigerator to let set for 1 hour. 

When ready to serve, carefully remove from the muffin tin using a spoon or spatula. Top with shredded coconut and lime wedges.   

Carrot Cake Cupcakes

  • 2 1/2 cups oats
  • 1 cup pineapple. chopped
  • 1/2 cup almond butter
  • 2 eggs
  • 1 tsp baking powder
  • 5 carrots, shredded
  • 1/2 cup raisins
  • 1/2 cup coconut
  • 1/2 cup maple syrup (divided)
  • 1/2 cup coconut cream (optional)

Pulse oats in food processor until ground, but still coarse. Preheat oven the 350 F. 

In a large mixing bowl, mix together pineapple, 1/4 cup maple syrup, and almond butter, until well combined. Then, add in eggs and continue whisking until smooth. Add baking powder and oats and mix one more time. 

Add carrots, raisins, and coconut and fold in gently. In a sprayed muffin tin, distribute batter evenly. Bake 15 minutes. 

Meanwhile, mix together coconut cream and remaining maple syrup. Once muffins have cooled, top with coconut cream and enjoy. Cover to store for breakfast or snack. 

Power Peach Cobbler

  • 6 peaches, cubed
  • 1/4 cup coconut oil
  • 2 cups oats
  • 12 dates, pitted
  • 2 cups nuts (walnuts, almonds, whatever you have in the kitchen)!

Preheat oven the 425 F. In an oven-safe pan, add peaches and coconut oil. Bake for about 15 minutes, stirring between, until peaches are tender. Meanwhile, Pulse oats, dates, and nuts in food processor. This is your crumble.

When peaches are done, top with crumble, and then place back in the oven for an additional 10 minutes. Enjoy with coconut whipped cream!

Raw-colate Milkshake

  • 1 banana, frozen
  • 3 tbsp raw cacao powder
  • 2 tbsp peanut butter
  • 1 cup almond milk
  • 1/4 tsp vanilla extract
  • 1 tbsp maple syrup (optional)

In a blender, blend all ingredients until smooth and enjoy!