Welcome to Sugar Free Eating!

Welcome to a world of healthier eating choices, a forum where you can come to exchange recipe ideas, ask for tips, share your successes and your setbacks, and get lots of support in a community of folks who are interested in attaining a greater level of optimal health, through eliminating sugar and detrimental substances from our diet. This is a brand new site: Feel free to join us as we make this the place to come for inspiration, ideas, and information. To YOUR dynamic health and energy! Dr. Stan and Cristie Gardner

p.s. feel free to rate the recipes as you try them; just make a comment

Black Bean Dip or Taco Filling from TM

You asked for a recipe, so here is one of our favorites. We use it to fill tacos or eat it cold with baked tortilla chips.

1 can black beans, rinsed and drained
1 can whole corn, rinsed and drained (or frozen)
1 bell pepper, chopped
1 onion, chopped
1 or 2 cloves of garlic, minced
fresh cilantro, chopped (add to preferred taste)
sea or kosher salt and black pepper to taste
1 T olive oil

Saute bell pepper, onion and garlic in olive oil until soft, about three to four minutes. Salt and pepper to taste. Stir in beans, corn and cilantro, and cook until warmed through.

Spring Time Pasta from TJ

Ingredients:
1 lb. pasta (pick your favorite)
2 T olive oil
2 T minced garlic (1 T of dried garlic)
1 bunch broccoli (cut and peel stalk and include it too!)
½ C carrot (thinly sliced)
½ C yellow onion (diced)
¼ C water
1 red bell pepper (sliced and seeded)
1 8-oz package mushrooms
½ C shredded parmesan cheese

Directions: In large dutch oven, heat water for pasta. Meanwhile in smaller saucepan, add olive oil and garlic over medium heat – heat for one minute. Add broccoli, carrot and onion; toss them in the oil to seal in the flavor. Add the water, cover and cook for 3 minutes. (Check the water for the pasta and add pasta to boiling water – cook for 8-9 minutes – do not over cook.) Add bell pepper and mushrooms to vegetables and cook an additional 2 minutes. Then turn off the heat, cover and let vegetables steam until pasta is done. Sprinkle vegetables with cheese and serve over pasta. Awesome by itself or as a side to grilled fish!

Taboulleh fromTJ

Tabouleh – Greek wheat salad
Ingredients:
2 C boiling water
1 C cracked wheat or bulgar
1 C tomatoes, chopped
1 medium cucumber, diced
1 C parsley, finely chopped
½ C green onion, finely chopped
3 T mint, finely chopped
½ C lemon juice
½ C oil
2 t salt

Directions: In large non-metal bowl, pour boiling water over cracked wheat. Let stand 1 hour or until fluffy. Drain well and return to bowl. Add next 5 ingredients and mix well. Combine lemon juice, oil and salt. Stir into wheat salad. Best served near room temperature. Refrigerate leftovers.

Italian Lentils with Pasta from TJ

Ingredients:
3 T olive oil
1 C shredded carrot
½ C shredded celery
½ C chopped green or red pepper
2 T minced garlic
½ C fresh basil, cut into strips
3½ C water
1½ C lentils
1 quart diced tomatoes
1 lb. penne pasta
2 C shredded colby or cheddar cheese

Directions: In large dutch oven heat olive oil over medium heat. Add vegetables and simmer 5 minutes. Add garlic, basil, water, and lentils. Cover and bring to boil. Add tomatoes; cover and reduce to simmer for one-hour (or longer). Meanwhile, cook pasta and shred cheese if necessary. Serve lentils over pasta and top with lots of cheese.

Pumpkin Pancakes from Marilyn

A small amount of sugar in this, but a nice transition:
Here's a delicious recipe for pumpkin pancakes-which even my teenagers like:
1 c. whole wheat flour
1/4 c. brown sugar
1 1/2 t. baking powder (aluminum-free)
1/2 t. cinnamon
1/2 t. freshly grated ginger
1/4 t. nutmeg
1/4 t. sea salt
1 c. low fat milk
1 egg
1/3 c. canned pumpkin
2 T. oil
1/4 c. chopped walnuts
1/4 c. dried cranberries
Mix wet ingredients together, then mix dry ingredients together. Fold wet & dry ingredients together. Ladle spoonfuls of batter onto griddle and cook. I sprinkle the walnuts and cranberries on top as they are cooking. Flip pancakes when bubbles appear on top. Delicious!

Breakfast Power Drink from Claudia

organic rice milk
fresh ground golden organic flax seeds that we grind in a coffee grinder (don’t buy pre-ground) We use our coffee grinder for spices and flax not coffee
1 frozen banana organic
1/2 cup blueberries organic
You may use any other fruit that suites your liking or change as season changes
2 stalks fresh organic kale (super high in calcium)
1 handful organic spring mix (super high in calcium)
4-6 raw almonds
2 tablespoons UDOs best omega 3-6-9 DHA
We have added grated carrots and beets on occasion
you can add 1/2 water & 1/2 rice milk to make less sweet if desired
Mix in vitamix and you have complete breakfast