Naturally sugar-free and gluten-free artisan recipes

a sweet life
without sugar

joan

miller

Copyright 2011 by Joan Miller. Disclaimer: These statements have not been evaluated by the FDA and are not intended to be a substitute for professional medical advice, nor is this information meant to diagnose, treat, cure, or prevent any disease. Health Disclaimer: If you are diabetic, be sure to check with your health practitioner before trying any of the recipes, since using desserts with low-glycemic sweeteners in place of sugar-rich ones may improve blood sugar levels and alter your insulin or oral hypoglycemic requirements. My deepest appreciation to the following people: Design by Nancy Campana: www.campanadesign.com. Photos by Louis Lesko: www.louislesko.com and Marilyn Caven, who can be reached at finefoto@sonic.net. Typesetting by Bill Schwartz, Resolution Graphics, resolution-graphics.com. Printed in China.

a sweet life without sugar

n a t u r a l ly s u g a r - f r e e & g l u t e n - f r e e r e c i p e s

Joan Miller
Copyright 2011 by Joan Miller.

Copyright 2011 by Joan Miller.

contents
Welcome to a Sweet Life 6
Low Glycemic Naturally Best Sweeteners Avoid These Sweeteners Why Gluten-Free? Best Flours for Best Results Flour Freshness Tips Choice Ingredients Sugar's Bitter Side 12 Sugar-Related Health Problems Easy Steps for Getting Started Making the Recipes Work for You Baking Tips Joanies Gluten-Free Flour Blend Making Nut or Seed Milk References 6 6 10 11 12 13 13 14 15 16 16 16 17 17 18

Beginning Recipes Cookies Confections Cakes, Pies, & Tarts Raw Desserts

20 36 66 78 94

Resources 111 Recipe Index 112

Copyright 2011 by Joan Miller.

Welcome to a Sweet Life

A sweet life without the sugar is finally yours, so indulge in these delicious desserts made with natural, low-glycemic sweeteners and glutenfree grains. They bring comfort and gratification without the worry. Now everyone can enjoy the taste of traditional desserts, without the risks associated with sugar and gluten. Whether you have concerns such as diabetes or celiac disease or simply want to improve your health and feel better, you can now create outstanding desserts that you are proud to share. A remarkable bonus is that a small serving satisfies, without the harmful cravings which accompany most sugary desserts.(1) In A Sweet Life Without Sugar, youll benefit from my years of experience with sugar-free and gluten-free desserts. Ill share my most popular recipes, my secrets for success, and my list of the finest ingredients. Beginning with the simpler recipes in the Beginning Recipes section, youll soon be celebrating life with scrumptious healthy desserts. enter the bloodstream slowly, resulting in more stable blood sugar levels, improved energy, and better moods. The recipes in this book were created to meet peoples varying health needs and tastes. The flavor and texture of your finished desserts will depend upon the sweeteners used and your choice of ingredients (see section: Choice Ingredients).
(Diabetic Alert: If you are diabetic, using low-glycemic sweeteners instead of sugar may improve your blood sugar levels and alter your oral hypoglycemic or insulin requirements. Contact your health care provider before starting a new food, exercise or stress-reduction program.)

Best Sweeteners
Stevia: A Sweet-Lovers Dream

Low Glycemic Naturally

The glycemic value of a food refers to its effect on blood sugar levels. Low-glycemic carbohydrates

People are always looking for safe sugar substitutes. Stevia Rebaudiana, an herb in the sunflower family, has a long track record and in its natural form is probably the best and safest of all the sweeteners. The stevia plant is native to Paraguay, where it has been used for centuries. Although it has no calories or carbohydrates, the leaves of the stevia plant taste extremely sweethundreds of times sweeter than sugar.

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Many people are beginning to grow this herb in their home gardens. A freshly-picked leaf will sweeten a pot of tea. In Japan, China, Germany, Malaysia, Israel and South Korea, stevia has been used as a sweetener for many years. In the U.S. it is swiftly gaining popularity. Some studies are questioning the safety of stevia; its important to note that this research has been done on products using only one part of the stevia leaf. Because the whole leaf has a long history of safe usage, I recommend using only the whole leaf extract of stevia in my recipes. Health Benefits of Stevia Treats diabetes(2) Does not affect blood sugar Reduces bacteria in the mouth, which can lead to tooth decay and gum disease(3) Calorie-free(4) 100% natural May kill cold and flu germs in the mouth(5) Heat stable No known side effects Used for 100s of years No adverse affects when tested on animals and humans

Shopping for Stevia Stevia is processed in many different ways to yield a variety of commercial products. You might see it sold as dried leaves, green powder, white powder, clear liquid or dark liquid. Some manufacturers use only one part of the leaf; others use the entire leaf. Depending on how it is processed, it might be sold with other sweeteners or in the supplement or herb section of your market. With so many choices, it can be confusing, so let me guide you. When a recipe calls for stevia, I use pure white powdered stevia made from the entire stevia leaf. My favorite is NuStevia Pure White Stevia Extract by NuNaturals Company. NuNaturals, as well as other brands, can now be found in many markets or ordered from www. asweetlifewithoutsugar.com. Because stevia is extremely sweet, use it carefully, as too much may taste bitter. Some people complain of a licorice flavor, but highgrade stevia, which is grown and processed carefully, does not have an aftertaste. Because it is such a concentrated sweetener, some companies add flowing agents to disperse the stevia when its sprinkled on foods.

Copyright 2011 by Joan Miller.

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The recipes in this book contain pure stevia powder. Read labels carefully. Products with flowing agents will give less sweetness, so you will have to adjust the amount used. If you prefer, you can purchase liquid stevia; measure it as you would the pure stevia powder and stir it into any liquid ingredient in the recipe. The stevia product market is new and quickly expanding. To keep up to date on new products or changes to the recipes, visit www. asweetlifewithoutsugar.com.
Yacon Syrup: The Wonder Sweetener

Health Benefits of Yacon Low calorie Low glycemic (6) Recommended for diabetics(7) Aids digestion Strengthens the immune system Good for athletes Gives consistent energy Helps with weight loss(8) Shopping for Yacon Yacon is available at some health-conscious markets and may also be purchased online in jars, bottles or gallon jugs. See: www. asweetlifewithoutsugar.com for ordering instructions, or ask your local market to stock this valuable food. The recipes in this book have been formulated using yacon syrup instead of powdered yacon.
Erythritol: A Valuable Sweetener

Yacon is a root vegetable, traditionally grown in the Andes of South America. A low-glycemic sweetener, its popularity among diabetics and dieters is growing. Rich in an indigestible sugar called fructooligosaccharide or FOS, yacon adds sweetness with fewer calories. FOS is considered a prebiotic, because it feeds healthy colon bacteria, improves digestion and boosts immune function. The root can be dried and ground into a sweet powder or made into syrup using an evaporator. Because it is not heated above 110 in this process, it is considered a raw food, filled with enzymes. In taste, yacon syrup most closely resembles molasses or brown sugar.

Erythritol is a sweet-tasting polyol that is found naturally in grapes, pears, mushrooms, soy sauce, some cheeses, wine and beer. It is made by breaking starch into glucose, fermenting it into erythritol, which is then purified to 99.5 percent. Although it is considered a sugar alcohol, erythritol does not act as a sugar or an

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alcohol in the body. It has been used for years in diet and low-carbohydrate foods. In 1999 the World Health Organization (WHO/FAO) Joint Expert Committee on Food Additives (JECFA) reviewed the safety of erythritol and gave it the highest safety category possible.(9) Petitions have been submitted to additional governmental agencies throughout the world to expand the use of erythritol. It has already been approved for use in food in more than 20 jurisdictions including Canada, Mexico, Australia and the European Union. Up to 90% of ingested erythritol is absorbed into the small intestine and excreted unchanged in the urine within twenty-four hours. This means that unlike other sugar alcohols such as xylitol or sorbitol, erythritol does not cause gas, bloating or diarrhea in most people. Those with irritable bowel syndrome or digestive problems may experience some gaseous or laxative side effects if using more than one gram per day. The recipes in this book combine erythritol with stevia or yacon, so a serving contains relatively small amounts of erythritol. Erythritol can have a slightly cool feeling on the tongue. It works well to use it along with pure stevia powder in the recipes.

Health Benefits of Erythritol Low calorie and low carbohydrate Natural sweetener Zero glycemic index (Does not raise insulin or affect blood sugar.)(10) Looks like sugar and is about 70% as sweet Declared by the FDA to be GRAS (Generally Recognized as Safe) Good for teeth because it doesnt feed bacteria Makes the mouth more alkaline, which can inhibit plaque buildup Generally does not create gas and bloating Has no aftertaste Increases the shelf-life of foods Shopping for Erythritol Look for 100% pure erythritol. Some recipes in this book combine stevia and erythritol. Products such as Truvia combine erythritol and stevia, but use only one part of the stevia leaf. Since the whole stevia leaf has been used as a sweetener for more than 1500 years without complaints, I recommend using pure erythritol and pure 100% stevia instead of Truvia.

Copyright 2011 by Joan Miller.

welc o me to a sweet life

Avoid These Sweeteners

Agave

Fructose

Many people use agave nectar, believing it is a safe and healthy alternative to sugar. A closer examination of agave reveals that it can have very high concentrations of fructose, possibly higher than high-fructose corn syrup (HFCS). New research reveals the dangers of consuming too much high-fructose corn syrup.(11) Although HFCS doesnt raise insulin levels, fructose can contribute to insulin resistance or type 2 diabetes.(12) Nectar doesnt flow from the plant as the name implies, but comes from exposing the root to various chemicals and enzymes, producing highly-refined fructose syrup.(13) Some companies produce agave nectar from organic plants treated with natural enzymes and processed at low temperatures, but the product is still 70% fructose. This can be a problem unless only a very small quantity is consumed each day. Problems with Agave May cause weight gain(14) May put undue stress on vital organs(15) May increase uric acid levels in the body(16) May contribute to diabetes(17) May come from inferior plant strains May contain pesticides

Fructose is a simple sugar found in many foods, such as honey, fruit, and some root vegetables. It is also found in high-fructose corn syrup and agave nectar. Dried and crystallized, it looks like table sugar, but is sweeter. In the 40 years since the introduction of high-fructose corn syrup as a cost-effective sweetener in the American diet, rates of obesity in the U.S. have skyrocketed, according to the Centers for Disease Control and Prevention.(18) Problems with Fructose May contribute to obesity(19) May contribute to high blood pressure(20) May contribute to kidney disease(21) May contribute to insulin resistance(22) May cause increased hunger(23) May cause increased uric acid levels in the body(24) May contribute to inflammation(25)
Artificial Sweeteners

Aspartame and Sucralose can seriously disturb the delicate communication in the bodys biochemistry. Ironically, the chaos they create in the cells can increase the risk of obesity and be detrimental to overall health.

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Aspartame: Nutrasweet, Equal, Amino-

Sweet, and Canderel are all brand names for aspartame. Currently used in over 6000 products, the evidence about aspartames dangers is compelling. Many side effects have been reported from the use of aspartame. Ten percent of aspartame is composed of methyl or wood alcohol. When heated, this breaks down into formaldehyde, a known carcinogen. Documented reactions to aspartame include headaches, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.(26)
Sucralose: In spite of clever marketing campaigns

Xylitol Raw cane sugar Maple syrup Palm sugar

Why Gluten-Free?
Gluten intolerance is four times more prevalent than it was in the 1950s, according to research at Mayo Clinic.(27) It can take the form of an allergy, an intolerance or the more serious celiac disease. An allergy to wheat or gluten causes an immediate response, such as hives, sneezing, runny nose, teary eyes, or stomach pain. If the allergy is to wheat only, and not to all gluten, the person can eat other grains containing gluten with no problem. Gluten intolerance or non-celiac gluten sensitivity (NCGS) means a person has celiaclike symptoms, though blood tests are negative. According to Dr Scot Lewey, as many as 1030% of the US population is gluten-intolerant.(28) Celiac disease affects one in 100 people worldwide,(29) though it is often undiagnosed or misdiagnosed. It is a serious autoimmune disease, causing the body to attack the lining of the small intestine. Symptoms are numerous, including gas, stomach pain, diarrhea,

that say it is natural, (Made from sugar so it tastes like sugar) Splenda, the brand name for sucralose, is a chemically-created product and does not appear in nature.
Other Sweeteners to Avoid

The following sweeteners are not recommended, because they affect blood sugar, feed microbes or are difficult to digest: Honey Brown rice syrup

Copyright 2011 by Joan Miller.

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depression, ADHD, dental and bone disorders, joint pain, rashes, tingling in the legs and feet, and anemia. undiagnosed or 'silent' celiac disease may have a significant impact on survival. The increasing prevalence, combined with the mortality impact, suggests celiac disease could be a significant public health issue, says Joseph Murray, MD, who led the study for the Mayo Clinic. (30) Because symptoms are so diverse and blood tests often inconclusive, it makes good sense to eliminate gluten from the diet for at least three weeks to see if symptoms improve. This book shows you how easy and delicious it is to eat gluten-free desserts. The word gluten is derived from the Greek word for glue. Gluten gives baked goods their soft chewy texture, making them our comfort foods. In the digestive tract, gluten is sticky and tends to clog up the intestinal walls, blocking the ability to absorb nutrients from food. Undigested gluten can trigger the immune system to attack the lining of the small intestine, causing distress.(31) It's important to be aware that todays wheat is grown to be higher in gluten. Historically people mixed wheat with other grains, seeds and nuts, but today weve been raised to prefer the soft texture of refined high-gluten wheat.
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Gluten Grains

Wheat Rye Barley

Gluten-Free

Spelt Some oats Kamut

Rice Quinoa Tapioca Amaranth Buckwheat Teff Bean Millet

Corn Artichoke Arrowroot Sorghum Tree nut Coconut Certified oats Kuzu

Best Flours for Best Results

I recommend using the flour blend recipe on page 17. It has superior nutrition and works well in a variety of dishes. Combining flours helps prevent the dessert from becoming overpowered by one taste or texture. A small amount of xanthan gum is added to the flour blend to improve the texture of your baked goods. If you choose to buy a flour blend, a variety of them are sold online and in health-conscious markets. Ingredients vary, so experiment with

Copyright 2011 by Joan Miller.

several to see which ones you prefer. I avoid using white rice flour or potato starch, since both lack quality nutrition. Be sure to read labels, as some blends are sweetened. If you must use only one kind of flour, I recommend brown rice or sorghum flour.

Coconut oil: Organic coconut oil is the best

Flour Freshness Tips

The higher oil content in unrefined flours makes them extremely perishable. Air, light, heat and moisture can easily cause mold and rancidity. Insect infestation can also be a problem. Store your flours in glass jars or food-grade plastic containers with tight-fitting lids, or better yet, vacuum pack them. Its best to keep them frozen or refrigerated. If you dont have room for this, choose a cool, dry, dark place and use or discard after several weeks.

Choice Ingredients
Fats Butter: Organic is better, since chemicals

frequently get stored in the fat of animals. Use unsalted butter. The freshest cream goes into making unsalted butter, because salt acts as a preservative and can mask unpleasant flavors in the cream. Goat butter is easiest to digest, but some people find its flavor objectionable.

butter alternative if you are vegan or lactose intolerant. It is the least processed, can withstand heating, and the health benefits are compelling. Coconut oil is natures richest source of medium-chain fatty acids, which are easily absorbed and converted into energy. It is lower in calories than other fats and has been shown to stimulate metabolism and help with weight loss. Studies have found it free of trans fats and lower in cholesterol than other oils.(32) Be sure to look for raw, unrefined extra virgin or virgin coconut oil. Many markets carry it, or you can order it online. If replacing butter with coconut oil, use slightly less as it is more concentrated. Oil: Mild flavored organic oils such as almond, sunflower, grapeseed or safflower may be used in the baked recipes. Ive included margarine as a recipe alternative, but I do not believe it is a healthy choice ingredient. I recommend replacing margarine with coconut oil in the recipes. We all know that traditional margarines contain trans fats, which contribute to heart disease. Even the natural margarines, though free of trans fats and gluten, still contain soy or canola oils, which can be genetically modified or highly processed.
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Eggs and Egg Replacements Eggs: Use large organic, free-range eggs. Ener G Egg Replacer: When the recipe calls

for three or fewer eggs, egg replacement may be used. It works best if whisked in a small amount of recipe liquid before blending it in. Other egg replacements: One egg in a recipe can be replaced with any of the following: cup mashed potato cup cooked pumpkin or winter squash cup mashed banana 1 tablespoon ground flax seed mixed in 3 tablespoons water 1 teaspoon ground chia seed mixed in 3 tablespoons water
Salt

there is no sugar added. See the recipe on page 17 for making your own nut or seed milk using almonds, hazelnuts, hemp seeds, cashews, sunflower seeds, pecans, or walnuts. I prefer almond or cashew milk because of its mild flavor.

Sugar's Bitter Side

The average American eats 160 pounds of sugar a year; thats more than two and a half pounds each week.(33) Processed foods flavored with sugar (especially high-fructose corn syrup) are contributing to our soaring rates of obesity and diabetes. Some estimates suggest that one quarter of the US population is at risk of developing diabetes. With so much sugar in the diet, its not surprising that our bodies are reacting with record health problems. Sugar, including refined flour, has been linked to a staggering number of health imbalances. Below I have listed some of them. Perhaps the most important single decision to protect health is to remove sugar from the diet. Substituting natural low-glycemic sweeteners for sugar may help alleviate these concerns and contribute to turning our current health crisis around.

I recommend Real Salt, sea salt, celtic salt or Himalayan crystal salt instead of common table salt. Natural salts are mineral-rich, flavorful and healthier than common table salt. Remember to add less salt than the recipes call for if you are using salted fats.
Milk

Use one of the following: cows milk, goats milk, nut or seed milk, or coconut milk. Nut milks can be purchased, but read labels to be certain

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12 Sugar-Related Health Problems

1. Obesity: Excess sugars in the body are stored as fat. (34) 2. Arthritis, stiffness and inflammation: Sugar, wheat, corn (high-fructose corn syrup), and dairy (lactose) are believed to cause inflammation in the body, leading to pain and stiffness.(35) 3. Blood sugar problems: Hypoglycemia, diabetes, and insulin resistance are epidemic in our society today. Some reports estimate that the rate of diabetes has increased seven hundred percent in the last fifty years.(36) 4. Cancer: New research has uncovered the link between sugar consumption and some cancers.(37) 5. Infections: Yeasts, fungus, parasites, and bacteria all love sweets and starches.(38) Symptoms of yeast (such as Candida) overgrowth may include: fatigue, lethargy, depression, irritability, headaches, problems concentrating, muscle weakness, recurrent vaginal and urinary tract infections, athletes foot, jock itch, persistent heartburn, indigestion, constipation, swollen joints, nasal congestion and sore throat. (39) 6. Depression: Refined sugars can lead to mood swings, high and low blood sugar, and depression.(40) 7. Food allergies: Corn is a common allergen, and high-fructose corn syrup is a cheap sweetener used in most processed foods. 8. Cardiovascular disease: Studies have linked sugar consumption to vascular problems. (41) Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.(42) 9. Osteoporosis: People with osteoporosis are advised to limit sugar consumption, as it depletes important minerals.(43) 10. ADHD and hyperactivity: Changing to a gluten-free and sugar-free diet has had profound effects on many with these problems.(44) 11. Tooth decay: We all know what refined sugars do to tooth enamel. Some of the sweeteners used in this book actually kill bacteria that cling to the teeth. 12. Autoimmune diseases: Sugar has been linked to arthritis and multiple sclerosis.(45) (46)

Copyright 2011 by Joan Miller.

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Easy Steps for Getting Started

Making sugar-free, gluten-free desserts is a new skill that will delight you and support your health. Once you have some of the ingredients, you can start producing nourishing, delicious treats. Get familiar with recipe ingredients from the introduction. Choose one or two beginning recipes. Shop for your sweeteners or order them online. Get your recipe ingredients and equipment together. Buy ingredients to make your flour blend or purchase a commercial one. Start creating!

If youre used to eating wheat, give yourself some time to adjust to gluten-free grains, as their taste and texture are slightly different. The raw recipes and the various truffles and confections contain no grains. See the shopping suggestions in the previous sections to begin stocking your kitchen. Parchment paper (unbleached is best) is handy for lining pans or to lay candies on. Read through several recipes youd like to try and be sure you have appropriate pans and ingredients. Then push up your sleeves and have fun!

Baking Tips
Have all ingredients at room temperature. Position your rack in the center of the oven. Get an oven thermometer. Ovens vary a lot. Fill your measuring cup with flour, then drag the non-sharp edge of a knife across the top of the cup. Never pack or shake the flour down. Unbleached parchment paper is handy for lining cookie sheets. Be attentive: Baking times will vary depending on the size of the pan or the size of your baked goods. Keep wooden toothpicks on hand to test cakes when they are done baking.

Making the Recipes Work for You

I invite you to get to know these recipes, then make them your own. They have been well tested to be dependable, but you may want them more or less sweet, depending on your tastes; you may have ideas for ingredients that would add a unique flair. If you come up with a recipe youd like to share, send it to www.asweetlifewithoutsugar.com and Ill test it to post on the site.

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Joanies Gluten-Free Flour Blend

This baking blend may be substituted in any recipe calling for unbleached white or wheat flour. 4 cups brown rice flour 1 cup quinoa flour 1 cup sorghum flour cup tapioca flour 4 teaspoons xanthan gum
1. Whisk or sift the ingredients together

Making Nut or Seed Milk

Almonds or cashews have the mildest taste. Its best to soak the nuts for a few hours. cup nuts or seeds 2 cups water Pinch stevia (optional)
1. In a blender combine nuts, water & stevia.

Cover and blend on high until smooth. You 2.  can use the milk as is or strain it through several layers of cheesecloth or a nut milk bag. Milk will keep for several days in the refrigerator. For whiter milk, use blanched almonds. A quicker method is to blend 2 cups water with cup nut or seed butter.

several times and store in an airtight container, preferably in the refrigerator or freezer. If you cant find quinoa and sorghum flour, put in an equal amount of other gluten-free flours, such as buckwheat, amaranth, garbanzo, almond, teff, or millet. Corn starch or arrowroot can substitute for the tapioca flour. The xanthan gum helps to bind the gluten-free flours together when moistened.

Copyright 2011 by Joan Miller.

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References
1. Obesity Research 10(6) (June 2002) 478-88. 2. Jeppesen, PB, et al. Department of Endocrinology and Metabolism, Aarhus University Hospital, Denmark; Metabolism (February 2000) 49(2):208-14. 3. Johnson, Dr. R. Elton, Jr; Stevioside, Naturally! A Special Presentation To The Calorie Control Council 23rd Annual Meeting Tucson, Arizona (November 4-7, 1990). 4. Dr. Julian Whitakers Health & Healing, (December 1994) Vol. 4, No12. 5. Bonvie, Bill, Bonvie, Linda, Gates, Donna; The Stevia Story: A tale of incredible sweetness & intrigue. 2000 by Donna Gates. 6. Willet W, Manson J., Lu S.; Glycemic index, glycemic load and risk of type 2 diabetes. American Journal of Clinical Nutrition. (2002)76 (Supplement): 274S-80S. 7. Genta S, Cabrera W, Habib N, Pons J, Carillo IM, Grau A, Snchez S.; Clinical Nutrition. Instituto Superior de Investigaciones Biolgicas (INSIBIO), Consejo Nacional de Investigaciones Cientficas y Tcnicas (CONICET), Universidad Nacional de Tucumn (UNT), Chacabuco 461, 4000-San Miguel de Tucumn, Tucumn, Argentina. (2009 Feb 28). 8. IBID. 9. GRAS Notice 000297: Erythritol fatty acid esters www.accessdata.fda.gov/scripts/fcn/gras_notices/grn0297.pdf. 10. Bernt, W.O., Borzelleca, J.F., Flamm, G., Munto, I.C. Erythritol: A Review of Biological and Toxicological Studies. Regulatory Toxicology and Pharmacology 24 (1996) Article No. 0098: S191-S197. 11. A sweet problem: Princeton researchers find that highfructose corn syrup prompts considerably more weight gain. Posted March 22, 2010 by Hilary Parker 2010. The Trustees of Princeton University. Princeton, New Jersey 08544 USA. 12. Richard J. Johnson, MD.; The Sugar Fix: The highfructose fallout that is making you fat and sick. 2008 by Richard J Johnson with Timothy Gower: 55. 13. US Patent 5846333Method of producing fructose syrup from agave plants, Patent Storm. 14. Richard J. Johnson, MD.; The Sugar Fix: The highfructose fallout that is making you fat and sick. 2008 by Richard J. Johnson with Timothy Gower: 7. 15. IBID: 9,11. 16. IBID: 10-11,61-63. 17. American Journal of Clinical Nutrition, Vol. 76, No. 5 (November 2002) 2002 American Society for Clinical Nutrition: 911-922. 18. A sweet problem: Princeton researchers find that highfructose corn syrup prompts considerably more weight gain. Posted March 22, 2010 by Hilary Parker 2010. The Trustees of Princeton University. Princeton, New Jersey 08544 USA. 19. Richard J. Johnson, MD.; The Sugar Fix: The highfructose fallout that is making you fat and sick. 2008 by Richard J. Johnson with Timothy Gower: 29-32. 20. IBID: 10-11. 21. IBID: 11. 22. IBID: 53-56. 23. IBID: 83-86.

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24. IBID: 10-11,61-63. 25. IBID: 88-89,135. 26. Department of Health and Human Services; Report on All Adverse Reactions in the Adverse Reaction Monitoring System, (February 25 and 28, 1994). 27. http://www.mayoclinic.org/news2009-rst/5329.html. 28. Lewey, Dr. Scot; Gluten Sensitivity: A Gastroenterologists Personal Journey Down the Gluten Rabbit Hole. Scot-Free Newsletter (01/30/2007). 29. Celiac Disease. Mayo Foundation for Medical Education and Research; 2001-2010. 30. http://www.mayoclinic.org/news2009-rst/5329.html. 31. Dowd, B. and Smith, J. Walker; Samuel Gee, Aretaeus, and the celiac affection. Abstract, British Medical Journal (1974, April 6) 2(5909): 45-47. 32. Fife, Bruce. The Coconut Oil Miracle. 2004 by Bruce Fife, C.N., N.D. 33. Francis, Raymond. Never Be Sick Again. 2002 Raymond Francis: 90. 34. Keen, H., et al. Nutrient Intake, Adiposity, and Diabetes. British Medical Journal (1989) 1:00 655-658. 35. Sutherland, Caroline. The Body Knows How to Stay Young. 2007 2009 by Caroline Sutherland. 36. Reuters (October 30, 2008). 37. Quillin, Patrick; Cancers Sweet Tooth. Nutrition Science News (April 2000) Rothkopf, M.. Nutrition. (July/Aug 1990)6(4).

38. Raymond Francis, Never Be Sick Again. 2002 Raymond Francis: 92. 39. Crook, W. J.; The Yeast Connection. TN: 1984 by Professional Books. 40. Christensen, L.; The Role of Caffeine and Sugar in Depression. Nutrition Report (March 1991) 9(3): 17-24. 41. Howard, Barbara, PhD, Wylie-Rosett, Judith, RD, EdD; Sugar and Cardiovascular Disease: A Statement for Healthcare Professionals From the Committee on Nutrition of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association. 42. Albrink, M. and Ullrich I. H.; Interaction of Dietary Sucrose and Fiber on Serum Lipids in Healthy Young Men Fed High Carbohydrate Diets. American Journal of Clinical Nutrition (1986) 43:419. 43. Tjderhane, L. and Larmas, M.; A High Sucrose Diet Decreases the Mechanical Strength of Bones in Growing Rats. Journal of Nutrition (1998)128:1807, 1810. 44. Berdonces, J. L.; Attention Deficit and Infantile Hyperactivity. Pediatrics Research (1995) 38(4):539542 Rev Enferm (Jan 2001) 4(1)11-4. 45. Darlington, L., Ramsey, N. W. and Mansfield, J. R.; Placebo Controlled, Blind Study of Dietary Manipulation Therapy in Rheumatoid Arthritis Lancet (Feb 1986) 8475(1):236,238. 46. Erlander, S.; The Cause and Cure of Multiple Sclerosis, The Disease to End Disease (Mar 3, 1979)1(3): 59,63.

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beginning recipes
This section includes a wide variety of desserts. Once you have your ingredients, youre ready to create, enjoy, and thrive.

Copyright 2011 by Joan Miller.

Oatmeal Cookies 22 Brownies with Mashed Yam 23 Jam Thumbprints 24 Upside Down Fruit Cobbler 25 Raw Chocolate Cheesecake 26 Raw Lemon Cheesecake 27 Rich Apple Muffins 28 Chocolate Truffles with Cacao Nibs 29 Carrot Cake 30 Chocolate Beet Cake 32 Quinoa Breakfast Cake 34 Apricot-Coconut Truffles 35

Copyright 2011 by Joan Miller.

Oatmeal Cookies
These satisfying cookies offer superior nutrition. Goji berries (also called wolfberries) act as an antioxidant. Flax seeds are rich in healthy fats.
cup butter, margarine or coconut oil, softened 2 eggs or egg replacement cup grated apple 2 teaspoons vanilla extract 3 tablespoons yacon syrup 1 cups gluten-free flour blend 1/8 -1/4 teaspoon pure stevia powder teaspoon baking soda teaspoon baking powder teaspoon salt 2 cups gluten-free rolled oats or quinoa flakes cup raisins (optional) cup chopped nuts cup sunflower or pumpkin seeds cup ground flax seeds cup goji berries
2/3

1. 2. 3. 4. 5. 6. 7.

Preheat the oven to 350. Cream the butter, eggs, apple, vanilla and yacon. Sift or whisk together the flour, stevia, baking soda, baking powder, and salt. Combine the flour mixture with the ingredients from step 2. Stir in the oats, raisins, nuts, seeds, and berries. Drop by teaspoons onto a greased or lined baking sheet. Bake for 12 to 15 minutes or until golden.

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Copyright 2011 by Joan Miller.

Brownies With Mashed Yam

These taste quite rich, with very little butter and no sugar. Brownies usually depend on the sugar for that chewy texture, but yam is a good substitute.
4 tablespoons butter, margarine, or coconut oil 2/3 cup mashed cooked yam 1 egg or egg replacement 1 tablespoon vanilla extract cup yacon syrup 2/3 cup unsweetened cocoa or carob powder cup gluten-free flour or flour blend teaspoon baking soda 1/8 -1/4 teaspoon pure stevia powder teaspoon salt

1. 2. 3. 4. 5. 6. 7. 8.

Preheat the oven to 325. Melt the butter, margarine or coconut oil over low heat. In a mixing bowl or processor, beat the butter, yam, egg, vanilla, and yacon. Whisk or sift several times the cocoa, flour, baking soda, stevia and salt. Stir the flour mixture into the wet ingredients just enough to mix. Pour the batter in a greased 8-inch square brownie pan. Bake for 25 minutes or until barely firm but not hard. Cool in the pan and cut. Makes 16 brownies.

Copyright 2011 by Joan Miller.

beginning recipes

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Jam Thumbprints
They look festive, and they are fast and easy to prepare in a food processor. Instead of fruit spread, you can top each with a slivered almond or a pecan.
1 cup almonds, walnuts or pecans cup rolled oats or quinoa flakes cup shredded unsweetened coconut cup gluten-free flour blend 1/8 teaspoon pure stevia powder teaspoon salt teaspoon baking powder cup butter or coconut oil 1 teaspoon vanilla 1/4 cup yacon syrup Unsweetened fruit spread

1. 2. 3. 4. 5. 6. 7. 8.

Preheat the oven to 350. In a food processor, with the S blade, grind the nuts until fine but not oily. Add the oats or quinoa flakes, coconut, flour, stevia, salt and baking powder and pulse a few times. Slice the butter into four chunks and add it, along with the vanilla and yacon. If using coconut oil, use 6 tablespoons. Process until the dough starts to hold together. Roll into balls, about 1 inch in diameter. Place them on a greased or lined cookie sheet. In the center of each ball make an indentation with your thumb.

9. Fill each with a spoonful of unsweetened fruit spread. 10. Bake until slightly brown, about 15 minutes.

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A S weet L ife with ou t s ugar

Copyright 2011 by Joan Miller.

Upside Down Fruit Cobbler

This recipe is easy and fun. The biscuit layer starts on the bottom and floats up through the fruit, to thicken it.
Biscuit layer 1 cup gluten-free flour blend 1/8 teaspoon pure stevia powder 3 teaspoons baking powder Pinch salt 1cup milk (dairy, nut or coconut) Fruit layer 2 cups fruit (berries, cherries, sliced peaches or apples) cup yacon syrup 1/8 teaspoon pure stevia powder 2 tablespoons lemon juice cup juice or water 2 tablespoons butter Biscuit layer

1. 2. 3. 4. 5. 1. 2. 3. 4.

Preheat the oven to 350. Whisk or sift together the flour, stevia, baking powder and salt. Stir in the milk just enough to moisten the dry ingredients. Pour the batter into a medium casserole or cake pan. Spread the batter to fill the pan.

Fruit layer

Mix the fruit with the yacon, stevia, lemon juice and water or juice. Spoon the fruit over the batter, spreading gently. Cut the butter into small pieces and dot the cobbler. Bake in the center of the oven for 1 hour or until the biscuit looks firm.

Copyright 2011 by Joan Miller.

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Raw Chocolate Cheesecake

Dairy-free, creamy and bursting with flavor, these raw cheesecakes are quick to make in a blender.
Crust cup pecans or walnuts, soaked 15 minutes and drained cup cacao powder cup unsweetened fine-shred coconut teaspoon cinnamon (optional) 1/8 teaspoon stevia powder 2 tablespoons yacon syrup Filling 3 cups cashews 2 cups almond milk cup yacon syrup teaspoon stevia powder 1 tablespoon vanilla cup cacao powder 1 tablespoon mesquite meal (optional) cup coconut butter Crust

1. 2. 3.

Before starting the crust, soak the cashews in the almond milk for 1 hour. Dont drain. Save for the filling. Meanwhile, combine crust ingredients in a processer and process until dough forms. Spread the crust in the bottom of a 9-inch spring-form pan. Press firmly to form a crust on the bottom of the pan only. In a high-powered blender, combine the cashews soaked in almond milk, yacon, stevia, and vanilla. Blend on high until mixture is creamy. Add the cacao, mesquite and coconut butter and blend again. Mixture will be thick. Spread the filling evenly over the crust. Freeze for 1-2 hours, then refrigerate until firm. Remove ring and slice into 12 pieces.

Filling

1.

2. 3. 4. 5.

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A S weet L ife with ou t s ugar

Copyright 2011 by Joan Miller.

Raw Lemon Cheesecake

A perfect blend of sweet and tart.
Crust cup walnuts cup pecans Filling 3 cups cashews, soaked 1 hour Zest of 2 large lemons 1 cup lemon juice 1 cups almond milk 1/3 cup yacon syrup (or 3 chopped dates) teaspoon pure stevia powder cup coconut butter Crust

1. 2. 3. 1. 2. 3. 4. 5. 6.

Soak the walnuts and pecans in 1 cup water for 15 minutes. Drain well. Grind in a food processor or chop fine. Spread the crust onto the bottom of a 9-inch springform pan.

Filling

Drain the cashews. Zest the lemons then juice them. In a strong blender, blend the cashews, lemon juice, almond milk, and yacon or dates until creamy. Add the stevia, zest, and coconut butter, and blend well. Pour the filling onto the crust and spread gently. Freeze for 2 hours, then refrigerate for at least 2 hours before serving.

Copyright 2011 by Joan Miller.

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Lemon Bars with Ginger Crust page 65

Cookie Assortment: Chewy Amaranth page 38 Buckwheat Chocolate Chunk page 45 Hazelnut Biscotti page 44 Jam Thumbprints page 24