An inspiring group joined Davina Sandground of Nutrition Groove and I today for a Sugar Workshop. Davina talked about what sugar does to our bodies, hidden sugar in foods, sugar addiction and strategies to reduce sugar in our diets. I cooked foods based on Davina's recommendations–– high protein low sugar breakfasts, bitter deep green leafy vegetables that actually help quell sugar cravings, low sugar snacks that fuel you between meals and a couple recipes using sweet vegetables that can also help curb sugar urges.
Below are recipes of what we cooked and ate.
QUINOA GRANOLA Serves 10
This keeps for a couple weeks if you store it in an airtight container.
quinoa, 3 cups cooked, coconut flakes unsweetened, 1/2 cup pumpkin seeds1/2 cup brown sesame seeds, 1/4 cup hemp seeds, 1/2 cup ground chia seeds, 1/2 cup chopped hazelnuts, 3/4 cups sunflower seeds, 1/4 cup coconut oil, 2 tablespoons salt
Combine all ingredients on a sheet tray and place in 105 degree oven. Stir every couple hours until dry, about 6 hours. Serve with almond milk.
EDAMAME WITH BLACK RICE, BOK CHOY AND SESAME Serves 1
1/2 teaspoons coconut oil, 1 cup chopped bok choy, 2/3 cup edamame, 1/2 cup cooked black or brown rice, 1 tablespoon brown sesame seeds, 1 teaspoon rice vinegar (not seasoned), salt and freshly ground black pepper to taste
- Heat a heavy bottom skillet over medium heat. Add coconut oil and bok choy and cook stirring often for 1 minute.
- Add the edamame, rice and sesame seeds. Cook stirring often until thoroughly heated, about 3 minutes.
- Add sesame, vinegar, salt and pepper and serve immediately.
KALE AND AVOCADO SALAD
Serves 4, Prep Time: 5 minutes, Total Time: 5 minutes
4 cups finely chopped kale, ½ cup rough chopped basil, 1 tablespoon fresh squeezed lemon juice, 2 teaspoons olive oil, salt and freshly ground black pepper to taste, 1 avocado diced
In a large bowl combine the kale, basil, lemon juice, olive oil, salt, pepper and herbs. Mix thoroughly using your fingers to make sure kale is completely coated. You can make it up to this point cover and refrigerate until ready to serve. Before serving add avocado and toss lightly.
PROTEIN BAR Serves 9
It is hard to find a protein bar that has more grams of protein than sugar. This one has twice as many grams of protein than sugar. In class I used 85% chocolate which for me is perfect but if you want more sweetness try a 70% or 75% chocolate.
1 cups oats, 1 tablespoon cocoa powder, 1/4 cup almond butter, 2 tablespoonscoconut butter melted, 1/4 cup water, 1/4 cup pumpkin seeds, 1/4 cup roughly chopped cashew, 1/4 cup sunflower seeds, 1/2 teaspoon sea salt, 3 ounces chopped bittersweet chocolate 70%- 85%
- In a food processor place the oats, cocoa powder, peanut butter, coconut butter, water, pumpkin seeds, cashews and sunflower seeds and salt.
- Process until thoroughly combined and it sticks together in a ball. Add the chopped chocolate and mix until just combined.
- Roll into logs with a 1 1/2 inch diameter. Wrap tightly in plastic wrap and refrigerate. Slice servings off with a sharp knife as needed. Or slice and bake in a 350 degree oven until the outside is crispy, about 15 minutes.
SEED OR NUT BUTTER DIP ON VEGETABLE
This is my go to snack. I make it with tahini, almond butter, peanut butter…
2 tablespoons nut butter or tahini, 1 teaspoon cider vinegar, 1/4 teaspoontamari, water, sliced cucumber or carrot or sweet pepper
In a small bowl combine the nut butter, vinegar and tamari. Add enough water until mixture is smooth but still thick, about 1 tablespoon.
Serve with the vegetables.
SLAW Serves 4
1 cup shredded cabbage, 1 bulb fennel shredded, 1 beet peeled and shredded, 1 tablespoon olive oil, 2 tablespoon cider vinegar, salt and freshly ground black pepper to taste
- In a small bowl combine oil, vinegar, salt and pepper.
- In a large bowl place beets, fennel and cabbage. Toss thoroughly with vinegar mixture.
- Serve immediately or cover and refrigerate until ready to serve.
CARROT AND CASHEW SOUP Serves 4
3 cups peeled and rough chopped carrots, 1/4 cup roughly chopped cashews, 1 large or 2 small leaves of sage, 1/4 teaspoon salt, Freshly ground black pepper to taste
- In a large pot place carrots, cashews and sage. Add 4 cups water and bring to a boil. Reduce to a simmer and cook until carrots are tender, about 7 minutes.
- Place carrot mixture, salt and pepper in a high speed blender and process until very smooth, about 1 minute.
- Serve hot or cold. If the soup is too thick add a few tablespoons of water.
Links to two previous sugar workshops with additional recipes: http://sidrapractice.wordpress.com/2013/04/24/sugar-workshop-with-davina/