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10 Unbelievably Delicious Sugarless Treats

10 Unbelievably Delicious Sugarless Treats

Sugar has been the subject of a heated health debate for the last couple of years with experts, doctors, governments and even chefs urging us to reduce our sugar consumption.

Last year, a new WHO guideline recommended that adults and children reduce their daily intake of free sugars (i.e. all monosaccharides and disaccharides added to foods by the manufacturer, cook, or consumer, plus sugars naturally present in honey, syrups, and fruit juices) to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (6 teaspoons) per day would provide additional health benefits.

Many recent studies have brought to light what sugar does to our bodies and how most of us are exceeding our recommended daily intake without even realizing it. Most of us know the several reasons why sugar is not good for us. Not only does it not give you any nutrition, it is addictive and doesn’t satisfy hunger, making you overeat easily. Recent scientific research suggests that sugar contributes majorly to obesity and is considered to increase our chances of developing chronic ailments such as type 2 diabetes, fatty liver disease, heart disease and even cancer.

Sugary drinks, cakes, desserts are all to blame. But most of the sugars consumed today are hidden in processed foods that are not even seen as sweets. In 2015, a documentary called, “That Sugar Film” by Australian actor-director, Damon Gameau was aimed at showing consumers the hidden sugars in everyday food that we buy from supermarkets and how it all unknowingly adds up to exceed our daily intake. As part of an experiment, the actor altered his diet to include more processed foods marketed to be healthier options such as low-fat yoghurt, fruit juice and cereal bars and quickly saw weight gain, mood swings and his health decline.

But how easy is it to eliminate refined sugars from our diets? How do we deny sweet treats to our children when supermarkets are full of attractive boxes calling out to them? I’ve tried eliminating sugar from my diet for 21 days but slowly found it creeping back into my diet. The solution I have found, by experience, is to create a balance. I endeavor to gradually cut out refined sugar and processed foods one at a time, read labels more carefully so I know what I am putting in my body and instead of denying myself totally, substitute sugary treats with healthier versions. If you want your children to eat healthy, you need to make a lifestyle change yourself and lead by example. Though honey and maple syrup are included as free sugars, I still prefer to use them for their nutritional value and restrict my portion sizes. In any case, anything homemade has way less sugar than the supermarket variants.

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Thanks to the growing awareness and efforts by some very creative home cooks and chefs, there have emerged many new recipes to cook without refined sugar. These are delicious, use wholesome healthier ingredients and you wouldn’t believe don’t have sugar in them. Here, are some of my favorites that have become a part of my family’s meals.

1. Raw Vegan Lemon Meltaway Balls

Raw-Vegan-Meltaway-Lemon-balls

    I love lemony desserts, especially in summer. If you are a lemon fan you have got to try these! With almonds, coconut and organic lemon, they make an amazing snack. I don’t use the powdered sugar in the recipe and instead, prefer rolling these in coconut flakes.

    2. No Churn Vegan Chocolate Ice Cream

    10 sugarless treats

      What I love about this recipe is that you don’t need an ice cream maker for this. This is a simple recipe with wholesome ingredients that yields a rich, creamy, perfectly sweet treat without using any sugar. My daughter loves ice cream, and summer to her feels incomplete without it. So my solution is to allow occasional treats but still keep it healthy: I make smoothies and lollies at home with her. She enjoys the process and the result, of course.

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      3. Raw Blueberry Cheesecake

      Recently Updated1

        I’m a fan of raw desserts as they retain the wholeness and nutritional goodness of the ingredients. This beautiful cheesecake is a perfect summer treat with berries, yogurt and nuts. Pure maple syrup, though still a simple sugar, has antioxidants and might help fight inflammation. It has a lower glycemic index rating than cane sugar.

        4. Healthy Applesauce Carrot Muffins {a.k.a Carrot Cake Muffins}

        carrot-muffins3

          These are made with wholemeal flour and use honey and applesauce instead of sugar. The spices fill the house with a pleasing aroma as these bake in the oven.

          5. Refined Sugar-Free Chocolate Cake

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          chocolatecakeslicessm

            This a good recipe for a simple birthday cake that is full of healthy ingredients. It uses buckwheat flour, almond flour, Greek yogurt and coconut sugar. Coconut sugar is a low glycemic food containing B vitamins, and a high mineral content (potassium, magnesium, zinc, iron). It also contains glutamine.

            6. Banana Strawberry Ice Cream

            Banana-Strawberry-Ice-Cream-1

              Often, you get a sweet craving when you feel low in energy. But don’t reach out for that chocolate bar. Instead, try this quick two-ingredient treat. Bananas are the perfect pick me up food containing vitamin B6 and are a good source of manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper.

              7. Clementine and Pomegranate Jewel Cake

              ClemJewel_28.tif
                This fabulous recipe comes from patisserie chef, Henrietta Inman who decided to extend her healthy lifestyle to her work by creating gorgeous wholesome, healthy, natural cakes. It would make a stunning centerpiece for your Christmas table. (Image by Lisa Linder).

                8. Mango Tart

                mango tart

                  Surprise your friends with this show-stopping dessert. Watch their jaws hit the floor when you tell them it’s healthy, natural and refined sugar-free!

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                  9. Sticky Toffee Pudding

                  10 sugarless treats

                    Sticky toffee pudding without all the nastiness? You’ve got to be kidding! Well, almost! This is a healthier version. So it’s got butter and dates but no refined sugar or gluten. I use lesser quantities of dates for this as my palate has adjusted to a lower level of sweetness over time. So, feel free to do the same. I don’t add sauce to it unless it’s a special occasion and I’m allowing myself a rare indulgence but restrict portion size. Again, balance is key!

                    10. Dairy-Free and Sugar-Free Chocolate Truffles

                    dairy-freechocolatetruffles.jpg

                      I love chocolate and truffles are the ultimate indulgences for me. A recipe to make them healthy seems almost sacrilegious, but it’s not when it is just as rich, creamy, delicious, enhances the chocolate flavor and, more importantly, is good for you. Try this fantastic recipe by Jamie Oliver. You won’t be disappointed.

                      Featured photo credit: http://minimalistbaker.com/ via minimalistbaker.com

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                      Last Updated on July 10, 2020

                      How to Take Control of Your Life with Better Boundaries

                      How to Take Control of Your Life with Better Boundaries

                      We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                      We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                      So, how to take control of your life and stop being pushed around?

                      Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                      What Boundaries Are (And What They’re Not)

                      Boundaries are limits

                      —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                      Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                      Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                      Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                      Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                      How to Establish Boundaries and Take Control of Your Life

                      Here are some ways that you can establish boundaries and take control of your life.

                      1. Self-Awareness Comes First

                      Before you can establish boundaries with others, you first need to understand what your needs are.

                      You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                      To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                      You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                      • Where do you need to establish better boundaries?
                      • When do you feel disrespected?
                      • When do you feel violated, frustrated, or angered by the behavior of others?
                      • In what situations do you feel you are being mistreated or taken advantage of?
                      • When do you want to be alone?
                      • How much space do you need?

                      You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                      2. Clear Communication Is Essential

                      Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                      Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                      3. Be Specific but Don’t Blame

                      Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                      That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                      Sample language:

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                      • “You may not…yell or raise your voice to me…”
                      • “I need…to be treated with respect…”
                      • “It’s not okay when…you take things from my desk without asking…”
                      • “I won’t…do your work…cover for you anymore…”
                      • “It’s not acceptable when…you ridicule or insult me…”
                      • “I am uncomfortable when…you use offensive language”
                      • “I will no longer be able to…lend you money…”

                      Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                      4. Consequences Are Often Necessary

                      Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                      Follow through. People won’t respect your boundaries if you don’t enforce them.

                      Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                      We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                      It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                      It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                      Final Thoughts

                      Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                      Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                      Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                      The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                      Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                      Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                      They will simply become a natural extension of your self-respect.

                      Featured photo credit: Thomas Kelley via unsplash.com

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