Sugar is a hot topic when it comes to health. While it can give a delicious sweet taste to food, excessive consumption of it can lead to several health problems, including obesity, type 2 diabetes and tooth decay. Fortunately, there are plenty of healthy alternatives that can be used to satisfy your sweet tooth without the adverse effects of sugar. Let’s explore some of these alternatives to sugar and share some delectable recipes to get you on your way to a healthier lifestyle.
Honey
Honey sugar has a natural sweetness and contains antioxidants and some nutrients. It can be used as a substitute in baking recipes, hot drinks such as tea and coffee, and as a topping for yoghurt or breakfast cereals.
Baked salmon with honey and lemon
Ingredients:
- 4 salmon fillets
- 3 tablespoons of honey
- 2 tablespoons of lemon juice
- 2 cloves of garlic, finely chopped
- Salt and pepper to taste
Instructions:
- Preheat the oven to 180°C and line a baking tray with baking paper.
- Mix the honey, lemon juice, garlic, salt and pepper in a bowl.
- Place the salmon fillets on the baking tray and brush with the honey-lemon mixture.
- Bake the salmon for 12-15 minutes, or until cooked and golden brown in colour.
Stevia
Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It contains no calories and does not affect blood sugar levels, making it an excellent choice for people looking to reduce their sugar intake.
Chocolate mousse with stevia
Ingredients
- 200 ml whipped cream
- 50 g dark chocolate (at least 70% cocoa)
- 1 teaspoon vanilla extract
- 1-2 teaspoons stevia powder
Instructions
- Melt the chocolate au bain-marie and let it cool to room temperature.
- Whip the cream until stiff with the vanilla extract and stevia powder.
- Add the cooled melted chocolate to the whipped cream and gently fold together until everything is well blended.
- Divide the mousse among small dessert glasses and refrigerate for at least 2 hours to stiffen.
Maple syrup
Maple syrup, made from the sap of the maple tree, is a tasty alternative to sugar. It contains antioxidants and minerals such as manganese and zinc. Use it as a sweetener for pancakes, waffles, and homemade sauces.
Maple syrup glazed roasted carrots
Ingredients
- 500 g carrots, peeled and sliced
- 2 tablespoons of maple syrup
- 1 tablespoon of olive oil
- Salt and pepper to taste
Instructions
- Preheat the oven to 200°C and line a baking sheet with baking paper.
- Mix sliced carrots with maple syrup, olive oil, salt and pepper.
- Spread the carrots evenly on the baking sheet and roast for 20-25 minutes, or until soft and slightly caramelized.
Coconut sugar
Coconut sugar is made from the juice of coconut blossoms and has a low glycemic index, meaning it has less impact on blood sugar levels than regular table sugar. It also has a delicious caramel-like flavor, making it perfect for sweetening baking recipes, hot drinks and even savory dishes.
Granola with coconut sugar
Ingredients
- 200 g oatmeal
- 50 g coconut flakes
- 50 g mixed nuts and seeds (e.g. almonds, pumpkin seeds, sunflower seeds)
- 2 tablespoons coconut oil, melted
- 2 tablespoons of coconut sugar
- 1 teaspoon vanilla extract
- Pinch of salt
Instructions
- Preheat the oven to 160°C and line a baking sheet with baking paper.
- Mix the oatmeal, coconut flakes, mixed nuts and seeds in a large bowl.
- Add the melted coconut oil, coconut sugar, vanilla extract and salt. Stir well to distribute everything evenly.
- Spread the mixture evenly on the baking sheet and bake for 20-25 minutes, or until golden brown and crisp. Stir halfway through the baking time.
Dates
Dates are a natural source of sweetness and are packed with fiber, vitamins and minerals. They can be used as a healthy sweetener in baking recipes, smoothies, energy bars and even as a filling for desserts.
Energy bars with dates and nuts
Ingredients
- 200 g dates, pitted
- 100 g mixed nuts (e.g. almonds, cashews, walnuts)
- 50 g oatmeal
- 2 tablespoons of cocoa powder
- 2 tablespoons coconut oil, melted
- Pinch of salt
Instructions
- Place the dates in a food processor and pulse until finely chopped.
- Add the mixed nuts, oatmeal, cocoa powder, coconut oil and salt to the food processor. Pulse again until everything is well blended and forms a sticky dough.
- Line a baking pan with baking paper and press the mixture firmly into the pan.
- Place the mold in the refrigerator and let the energy bars set for at least an hour.
- Cut the risen mix into bars and store in the refrigerator for a healthy and nutritious snack.
By using these healthy alternatives to sugar, you can enjoy delicious sweet flavors without compromising on health. Have fun trying these recipes and discovering new ways to sweeten your favorite dishes!