Revealing Here the 7 Best Natural White Sugar Substitutes

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The 7 Best Natural Substitutes for White Sugar

Skip the refined sugar and swap it for these healthy and natural substitutes instead. Follow this handy guide to choose the best Paleo-friendly sweetener for your cooking and baking needs.

With different flavors, textures, and temperaments, each has its own unique quality. Best part is, they won’t have the harmful effects of most processed varieties and will help keep sugar cravings down to a minimum.

Unlike their refined counterparts, these natural sugar substitutes won’t spike your blood sugar levels and are healthier alternatives to use when cooking, baking, or blending.

You can find a wide range of these Paleo sugar alternatives at your local health food store or purchase them online for speedy home delivery. To get started, check out the natural sweeteners below and discover the best recipes to use them in!

Coconut Sugar

Coconut sugar is the Paleo sweetener that best mimics the texture and flavor of brown or cane sugar. Despite its name, it’s made from the nectar of coconut blossoms rather than actual coconuts. Although the texture is similar to its refined counterparts, it excludes the bitter aftertaste and is great for all your baking purposes.

• Replacement Ratio: 1 cup coconut sugar: 1 cup cane sugar
• Flavor: brown sugar, molasses, caramel
• What It Does: adds a richer flavor and darker color to recipes
• Use It to Make: brownies, quick-bread, cookies, cakes, muffins, bbq rub

Monk Fruit

Monk fruit has zero calories, but is 200-300 times as sweet as cane sugar. It’s made from a green round melon native to Asia and can be found in liquid, powder, or granule form.

• Replacement Ratio: ⅔ tsp monk fruit : 1 cup cane sugar
• Flavor: similar to cane sugar, mild, fruity
• What It Does: adds a slight cooling sensation on the tongue, making it better in chilled recipes
• Use It to Make: beverages, raw desserts, cheesecakes, jello, pudding

Stevia

Stevia sweetener is made from the leaves of the stevia plant. It’s a calorie-free sweetener that can be purchased in powder or liquid form. Due to its intense sweetness, a little bit goes a long way to sweeten recipes – one tiny teaspoon of Stevia is equal to a whopping cup of sugar!

• Replacement Ratio: 1 tsp stevia : 1 cup cane sugar
• Flavor: slightly bitter aftertaste, similar flavor to artificial sweeteners
• What It Does: stevia won’t brown or add texture to baked goods the way cane sugar does; combine it with other natural sweeteners to add more texture
• Use It to Make: frosting, brownies, mousse, beverages, pudding

Pure Maple Syrup

Pure maple syrup doesn’t contain fillers like high fructose corn syrup, artificial colors, or other unnatural flavors. It’s simply made from extracting sap off of trees. As an added bonus, maple syrup contains antioxidants, zinc, and manganese.

• Replacement Ratio: ¾ cup maple syrup: 1 cup cane sugar
• Flavor: roasted, caramel, brown sugar
• What It Does: adds moisture and richer flavor than cane sugar; decrease other liquids in recipes by ¼ cup
• Use It to Make: candy, pudding, ice cream, marinades, glazes

Raw Honey

Since raw honey is not heated or processed, its vitamins, minerals, and enzymes remain completely intact. This pure form of honey contains antioxidants that are great for boosting your immune system. Raw honey can also range in thickness and color from opaque to dark gold. The flavor differs from one variety to the next, depending on the type of flower the bees were exposed to.

Note: Keep in mind that honey bakes faster than cane sugar, so reducing the oven temperature by 25ºF will help prevent premature browning.

• Replacement Ratio: ¾ cup honey: 1 cup cane sugar
• Flavor: distinct, hints of spice and florals
• What It Does: adds depth of flavor to a recipe and increases moisture; decrease other wet ingredients in recipes by ¼ cup
• Use It to Make: glazes, marinades, muffins, quick breads, dressings, icing / frosting

Date Paste

Date paste and syrups are made by soaking dried, pitted dates in warm water to soften. Next, they’re blended into a smooth paste you can use for all your Paleo sweets. Free of refined sugars, this handy condiment can be folded into desserts or used to sweeten sauces.

• Replacement Ratio: ⅔ cup date paste: 1 cup cane sugar
• Flavor: caramel, fig
• What It Does: adds moisture, chewiness and a richer flavor
• Use It to Make: pancake syrup, snack bars, cookies, brownies, bbq sauce

Banana Purée

Ripe mashed banana provides natural sweetness without the use of additional sweetener. Speckled brown bananas have a deep, sweet flavor because their starch has broken down into sugar.

Banana purée also brings a distinct flavor, so it’s best added to desserts and sweet recipes as opposed to savory. Use right after peeling and mashing the banana for the best flavor. Reduce the amount of liquid or fat in the recipe when using banana (½ cup mashed banana is equal to ½ cup oil).

• Replacement Ratio: ½ cup mashed banana: 1 cup sugar
• Flavor: distinct, hint of caramel
• What It Does: adds sweetness and moisture, creates a denser end product
• Use It to Make: brownies, quick breads, cookies, muffins

Watch this video – 5 Best Natural White Sugar Substitutes

Written by Jennafer Ashley

Author Bio:

Jenna is a Registered Dietetic Technician and recipe developer specializing in healthy eating. She styles and photographs recipes for her website, Fresh and Fit , as well as contributes to a variety of websites. In her free time, Jenna enjoys trying new restaurants and hiking with her German Shepherd.

Kelsey Alea, is a certified nutritional therapist at PaleoHacks. She is the author of the Keto Slow Cooker Cookbook. The cookbook features 80 mouth-watering Keto slow cooker recipes for breakfast, lunch, dinner and dessert. It is a perfect cookbook for those who want to indulge, save time in the kitchen, and stay in ketosis.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

6 Cruciferous Vegetables Health Benefits and Who Should Avoid Them

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

6 Amazing Benefits of Cruciferous Vegetables (& Who Should Avoid Them)

Cruciferous veggies, like broccoli and kale, are some of the most nutrient-dense foods on the planet. Here’s how piling them onto your plate every day can help you lose weight and even fight cancer.

It’s no secret that eating your broccoli can help fight disease and lower your blood sugar, but did you know that eating too many cruciferous veggies could have serious side effects?

Before we dive into the benefits and side effects of these proclaimed “superfoods”, let’s answer one question first – what exactly are cruciferous vegetables?

What Are Cruciferous Vegetables?

Cruciferous veggies are members of the Brassicaceae family of plants – more commonly known as the cabbage family. Aside from cabbage, the most common varieties include:

• Arugula
• Bok choy
• Broccoli
• Brussels sprouts
• Cauliflower
• Collard greens
• Kale
• Kohlrabi
• Maca
• Radish
• Rutabaga
• Turnip
• Watercress

While the nutrition of each varies, you can bet most of these veggies contain high amounts of vitamins A, C, K, and fiber. However, one compound, in particular, steals the show when speaking of these particular veggies – sulforaphane.

Sulforaphane is a phytochemical abundantly found in cruciferous vegetables and can help neutralize inflammation-causing free radicals in the body.

Here are six more reasons why you should eat cruciferous veggies every day.

6 Benefits of Cruciferous Vegetables

1. Fights Cancer

Cruciferous vegetables are jam-packed with antioxidants. These are key in fighting off free radicals, which can lead to harmful effects, like cancer.

A number of studies prove that eating cruciferous veggies can help prevent cancer. One large review shows that a higher consumption of cruciferous vegetables, especially cabbage and cauliflower, is associated with lower instances of cancers.

2. Calms Inflammation

Chronic inflammation is the root cause of most diseases. Fortunately, eating cruciferous veggies can help fight that dangerous inflammation.

One study looking at 1,000 female participants, found that a diet abundant in the consumption of cruciferous veggies reduces inflammation markers up to 25 percent.

3. Improves Heart Health

Heart disease is one of the top health concerns in the country today. Fortunately, eating your (cruciferous) veggies can help.

Studies show that increased consumption of fruits and veggies, particularly the cruciferous variety, help lower blood pressure and decreases the risk of cardiovascular disease.

4. Helps Regulate Blood Sugar

Cruciferous vegetables are full of fiber. In fact, just one serving of most of these veggies can provide you with your total fiber needs for the day.

What does this have to do with blood sugar? Fiber works to slow the absorption of sugar in the body, in turn improving your blood glucose levels.

5. Promotes Healthy Weight Loss

Cruciferous veggies are low in calories and, as mentioned above, chock full of fiber. This means that after eating them, you’ll feel fuller for longer.

You’ll probably also see the weight on the scale go down as you eat more cruciferous veggies because you’ll be less tempted to snack in between meals.

6. Regulates Hormones

One of the main compounds found in cruciferous vegetables, Indole-3-Carbinol, helps regulate estrogen activity.

Estrogen is a hormone responsible for regulating the reproductive system. However, too much estrogen can disrupt the natural balance of hormones and cause bloating, headaches, and an irregular menstrual cycle. By eating more cruciferous veggies, you can reduce your estrogen, helping to balance out your hormone levels.

Side Effects of Cruciferous Vegetables

While you might be tempted to call cruciferous veggies a cure-all, don’t get too ahead of yourself.

First, beware the veggie platter at parties – you don’t want to eat your broccoli or cauliflower raw! When uncooked, cruciferous vegetables release potentially dangerous goitrogens or compounds that manipulate the thyroid. Goitrogens make it harder for the thyroid to produce the hormones your body needs for proper function.

This is especially important for individuals with a thyroid disorder. If you already have an over- or under-functioning thyroid gland, the addition of too many cruciferous veggies in your diet – raw or otherwise – could increase the severity of the issues you’re currently experiencing.

You may also feel bloated and gassy after eating cruciferous veggies. That’s because eating high amounts of these veggies can lead to fermentation in the large intestine. To combat this risk, drink more water when eating them, and avoid eating them too quickly to make it easier on the digestive system.

How to Prepare Cruciferous Vegetables

While we don’t recommend snacking on raw cruciferous veggies, there are plenty of ways to cook them. Some of our favorite ways include:

• Steaming: This is arguably the best way to prep your veggies! Cut them into bite-sized pieces, place in a steamer basket over an inch of boiling water, cover, and steam for five to 10 minutes, or until tender.

• Sautéing: In a large skillet, heat olive oil over medium-high heat. Add the vegetables, season to taste, and stir. Cook for about eight to 10 minutes.

• Boiling: Bring a large pot of water to a boil. Carefully add trimmed veggies to the water. Let the water come to a boil again, then reduce the heat. Boil five to 10 minutes or until tender, then drain, season and serve.

• Roasting: Preheat the oven to 350°F. Toss chopped vegetables in olive oil, spread them evenly on a baking sheet and sprinkle with seasoning. Roast for about 35-45 minutes or until the vegetables are beginning to brown.

Watch this video to take advantage of cruciferous vegetables health benefits –How To Prepare and Cook Cruciferous Vegetables

Written by Stephanie Lodge

Author Bio:

Steph is a writer, recipe developer, weightlifter and nutritional consultant with a passion for health and wellness. She is the founder of The Athlete’s Kitchen, a website dedicated to providing its audience with articles, recipes and the latest nutritional information on their favorite foods.

Kelsey Alea, is a certified nutritional therapist at PaleoHacks. She is the author of the Keto Slow Cooker Cookbook. The cookbook features 80 mouth-watering Keto slow cooker recipes for breakfast, lunch, dinner and dessert. It is a perfect cookbook for those who want to indulge, save time in the kitchen, and stay in ketosis.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

12 Best Low Carb Vegetables and 6 Veggie Recipes

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The 12 Best Low Carb Vegetables and Their Benefits

If you’re going keto or simply want to cut back on carbs, look to this easy guide for the best low-carb veggies for your diet.

You know the basics of your keto diet: high fat, moderate protein, very little carbs. It seems simple, but when you’re on the keto diet, not all veggies are created equal. In fact, they can vary quite a bit when it comes to carb content, making only some veggies truly ideal for a keto diet.

Below, we rank the top low-carb vegetables to show you which will give you the best bang for your nutrition buck.

Vegetables on the Keto Diet: Which Are the Best?

As a general rule, the veggies that have the lowest carbs are most often the ones that grow above ground, like leafy greens. In fact, “green” usually signals a lower-carb veggie.

Conversely, colorful root veggies often have more carbs and sugars, and should only be eaten in moderation on a keto diet. These include carrots, sweet potatoes, beets, rutabaga, and parsnips.

Low-Carb Vegetables, Ranked

This list ranks the lowest-carb veggies by nutrient density. We also provide each veggie’s net carbs or the carbs that are actually absorbed into your bloodstream and processed by your body. Net carbs are found by taking the total carb count and subtracting the amount of fiber, as fibrous carbs are indigestible.

(Note: The net carb counts are for a 100g serving or 3 ½ ounces.)

1. Spinach

Carbs: 1g

Spinach is so low in carbs that you can add it to just about anything on a keto diet. It’s rich in antioxidant vitamins A and C, which help fight free radical damage and signs of aging. It also contains ample amounts of vitamin K and minerals like magnesium and manganese.

2. Celery

Carbs: 1g

If you’re craving a crunchy snack, chop up a stalk of celery and get your favorite dips ready. With virtually zero-carbs, celery is a great source of trace minerals like potassium, as well as vitamin K. Try dipping it in homemade guacamole or almond butter sauce.

3. Avocado

Carbs: 2g

While technically a fruit, avocado is an extremely nutritious, low-carb addition to your keto veggie arsenal. It’s loaded with healthy fats, vitamin C, vitamin E, and potassium, and can double as a dip for other veggies when you purée it into a sauce or spicy guacamole.

4. Mushrooms

Carbs: 2-3g

Most mushroom varieties are very low carb and contain lots of B vitamins, as well as minerals like potassium and copper. Plus, they add a rich, savory texture to stir-fries, omelets, and any veggie-forward dishes. When looking for the best varieties, choose white or cremini mushrooms – they’re typically inexpensive and contain the fewest carb counts.

5. Asparagus

Carbs: 2-3g

Rich in vitamin C, vitamin A, and folate, as well as many minerals like calcium and copper, asparagus is a green veggie that delivers taste and nutrition. It’s also the perfect base for creamy sauces made with coconut milk and nut butters, or even tossed on the grill with olive oil.

6. Cauliflower

Carbs: 2-3g

It’s pretty amazing that hunger-busting cauliflower ranks so low on the carb scale. Plus, this veggie is anti-inflammatory and rich in vitamins like C and K. One of the great things about cauliflower is its versatility – try pulsing it into “rice” in your food processor, purée it into a creamy soup.

7. Zucchini

Carbs: 3g

If you’re looking for a versatile veggie that can be grilled, roasted, or even cubed, added to stir-fries, or spiralized into “noodles”, zucchini is your new low-carb friend. It contains a decent amount of vitamin A and trace minerals like manganese.

8. Green Cabbage

Carbs: 4g

Cabbage is another veggie that you can enjoy without indulging in too many carbs. It also contains good amounts of vitamins C and A. Whip up coleslaw with a creamy dressing, or even a thick cabbage soup loaded with other low-carb veggies.

9. Broccoli

Carbs: 4g

Broccoli is an extremely nutrient-dense low-carb veggie option. It’s packed with vitamin C, A, K, folate, and manganese, and is delicious steamed with a dash of olive oil, or roasted in the oven.

10. Brussels Sprouts

Carbs: 4g

Brussels sprouts make the ultimate roasted veggie side dish. They also work fantastically shredded in salads, and are rich in vitamin C and potassium. Like cabbage, they also contain high amounts of sulfur compounds, which can be beneficial to joint health and help synthesize glutathione, an antioxidant that helps fight aging.

11. Bell Peppers

Carbs: 5-6g

Stir-fries with red and green bell peppers are still on the menu during a keto diet. Not only are bell peppers a fantastic way to add flavor to several dishes, but they’re also very high in vitamin A and C. Experiment with sauteing them or even eating them sliced and raw with one of our “dip” options below.

12. Kale

Carbs: 8g

Kale is one of the most nutrient-dense leafy greens you can eat. It is higher in carbs, but as long as you’re combining it with other lower-carb veggies and greens like spinach, it’s a great compliment to salads and stews. Kale is extremely rich in vitamin A and C, as well as decent amounts of calcium, potassium, and copper.

How to Make Low-Carb Veggies Extra Tasty?

We know: Eating plain greens and green vegetables can get boring after a while. The trick to really upping their taste game is to focus on combining them with healthy fats like avocado or coconut oil to make your own healthy sauces and dips. Check out some of the recipes below for inspiration.

6 Veggie Recipes to Try

Raw Zucchini Rolls with Paleo Pesto

Recipe by: Jennafer Ashley

Stuffed with the raw, fresh veggies, these light zucchini roll-ups get a herby kick from the rich basil pesto.

Tools

• Vegetable peeler or mandolin
• Basting brush
• Toothpicks

Ingredients

• 1 large zucchini
• 1/3 cup bell pepper julienned
• 1/2 cup carrots, sliced into matchsticks
• 2 radishes, sliced into matchsticks
• 8-10 basil leaves
• 1/4 cup paleo pesto

Instructions

1. Using a vegetable peeler, thinly peel zucchini into 8-10 long, wide ribbons.

• Lay the zucchini ribbons flat on the work surface and lightly brush with pesto using a basting brush. Add the bell pepper, carrots, radish slices and a basil leaf, leaving 1-2 inches of zucchini at the end.

• Gently but firmly roll the zucchini into pinwheels and secure with a toothpick. Serve immediately or refrigerate. Drizzle extra pesto over the roll-ups before serving.

Spicy Sesame Almond Zucchini Noodles

Recipe by: Jennafer Ashley

Salad Ingredients

• 2 medium zucchini (ends cut off)
• 1/2 cup cabbage (shredded)
• 1/2 cup carrots (shredded)
• 1 handful cilantro (chopped)

Dressing Ingredients

• 1/2 cup creamy almond butter (at room temperature)
• 1/3 cup toasted sesame oil
• 1 T blackstrap molasses
• 2 T lime juice
• 1 t ginger (grated)
• 1/2 t chili flakes

Instructions

1. Using the 3mm blade of spiralizer, slice zucchini into a large bowl. Add cabbage and carrots. Set aside.

• Combine ingredients for dressing. Stir until smooth and thick.

• Pour dressing over zucchini. Stir to coat. Garnish with cilantro. Refrigerate until ready to serve.

Nacho ‘Cheese’ Kale Chips Recipe

Recipe by the Real Food Dietitians

Tools

• Food processor or blender
• Baking sheet
• Mixing bowl

Ingredients

• 1 large bunch of kale
• 2 cups raw cashews, soaked overnight
• 2⁄3 cup jarred roasted peppers (+ 2­ to 3 T of the juice)
• 1⁄3 cup nutritional yeast
• 3 T olive oil
• 1 lemon, juiced
• 1⁄2 t garlic powder
• 1⁄2 t chili powder
• 1⁄4 t sea salt
• 1⁄4 t black pepper

Instructions

1. Preheat oven to 200ºF.

• Wash the kale and pat dry. Remove the stems by tearing kale off into large, palm-sized leaves and place in a large bowl. Discard the stems (or add them to smoothies for later).

• In a food processor or high­-powered blender make the cheese sauce by processing the remaining ingredients (not the kale) together until smooth. This may take a few minutes and you may need to scrape the sides of your food processor or blender during this step. Sauce will be slightly thick.

• Add the sauce to the bowl of kale leaves and massage kale and sauce together until leaves are evenly coated.

• Single layer the kale leaves on two large baking sheets. Bake for 1 hour. Flip and bake for another 30 to ­40 minutes or until dry and crispy.

• Cool and store in an airtight container.

Sauteed Spinach with Bacon and Garlic

Recipe by Felicia Lim

Tools

• Large skillet
• Tongs

Ingredients

• 2 t olive oil
• 4 bacon slices
• 1 cup diced yellow onions
• 1 T minced garlic
• ⅛ t salt
• ⅛ t pepper
• 4 cups baby spinach
• Lemon wedges to serve

Instructions

1. Cook the sliced bacon in a skillet over medium heat, until bacon is crispy on both sides. Set aside and cut into small pieces.

• Heat up the oil in the same skillet, saute the diced onions and minced garlic until onions are tender and the garlic is fragrant, about 2 minutes. Season with salt and pepper.

• Turn the heat to low. Add the spinach and toss with tongs to mix everything together. Cook until just wilted, about 2 minutes. Serve immediately topped with lemon wedges.

Crispy Garlic Brussels Sprouts

Recipe by Felicia Lim

Tools

• Large skillet
• Rimmed baking dish

Ingredients

• 1 lb Brussels sprouts
• 6 T olive oil
• 6 garlic cloves, minced
• 2 T balsamic vinegar
• 1 T dried garlic and parsley mixture
• Salt to taste

Instructions

1. Preheat the oven to 400°F.

• Wash the Brussels sprouts before trimming the bottoms, then cut into halves from top to bottom.

• Heat the olive oil in a large skillet over medium-high heat, and place the sprouts cut-side down in a single layer.

• Sear the sprouts without moving them for at least 10 minutes, until the bottoms are brown.

• Transfer the sprouts to a rimmed baking dish and sprinkle with minced garlic. Roast for 10 to 15 minutes, until all the sprouts are tender and the garlic is fragrant and brown, tossing the sprouts every five minutes or so.

• Remove from the oven and mix in the dried garlic and parsley mixture, the balsamic vinegar and salt to taste. Serve hot.

The Best Creamy Paleo Coleslaw

Recipe by Jennafer Ashley

Tool

• Large mixing bowl

Salad Ingredients

• 4 cups shredded green cabbage
• 1 cup shredded purple cabbage
• 1 cup shredded carrot

Dressing Ingredients

• 1/2 cup Paleo mayonnaise
• 2 T apple cider vinegar
• 1 T honey
• 1 T Dijon mustard
• 1/4 t sea salt
• 1/8 t black pepper

Instruction for Salad

Combine shredded cabbage and carrot in a large mixing bowl.

Instruction for Dressing

In a separate bowl, combine ingredients for dressing. Stir well to combine. Pour over shredded vegetables and stir well to coat. Refrigerate for one hour before serving.

Watch this video to get some more best low carb vegetables recipes – 7 Low Carb Veggie Dinners

The Bottom Line

The general rule of thumb on a low-carb keto diet is to stick to green veggies. Of course, this doesn’t mean you can’t occasionally indulge in carrots or other slightly starchier veggies – just be sure to fill the bulk of your veggie sides with the higher ranked veggies on this list.

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

Kelsey Alea, is a certified nutritional therapist at PaleoHacks. She is the author of the Keto Slow Cooker Cookbook. The cookbook features 80 mouth-watering Keto slow cooker recipes for breakfast, lunch, dinner and dessert. It is a perfect cookbook for those who want to indulge, save time in the kitchen, and stay in ketosis.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook