About Sugar Substitutes and other ingredients....

When I first developed some of these recipes on this blog, I was still using Splenda and other artificial sweeteners. Over the past few years and after researching the use of some of these, I decided that a little REAL natural sweetener is better than a lot of the artificial kind. So I reworked a lot of my more popular recipes (mainly the muffins and my nsa applesauce) using honey, agava nectar and other natural sugars. Most of the reworked recipes are included in my cookbook along with the sugar free versions for those still wanting to go that route. Most of these substitutions are straight up (i.e. 1/2 c. Splenda would now be 1/2 c. agava nectar) If using honey, I sometimes use slightly less of that than since honey is sweeter.


Also the use of sea salt and healthy fats like coconut oil, flaxseed meal, and olive oil is also now an option that I have been incorporating into my recipes too. Especially good is adding about a Tablespoon of olive oil to the Basil Tomatoes and Mushroom Italiano recipes just before baking. Don't be afraid to use a little of these healthy fats. They ARE a necessity for better health!


Another ingredient I am experimenting with adding to some of my recipes (most notably the muffins) is a high quality Whey Protein Powder. I wanted to boost the protein content  in these to make them a more complete meal and think this is a good way to go. I will update you when I have gotten some results!


I have also posted more recipes on my Facebook page Berger Bites for Healthy Appetites.
along with some pictures of some of the recipes in process and after they are cooked.


Feel free to leave comments and if you try some of the recipes, let me know how they turned out for you!


Thanks and Happy Cooking!

No Sugar Added Applesauce

Updated my NSA Applesauce Recipe I posted a few years ago...

This summer I had too many apples and not enough refrigerator space. I saw a recipe that called for freezing apples before peeling and cooking them...I was also looking for a great way to make my own NSA Applesauce..so..I combined my ingredients (less the sugar/Splenda) and the freezing apple technique and it produced a keeper of a recipe!! Since I didn't have time to wait to peel the apples, I just left the peels in the applesauce too..saved a LOT of time...and the peels added fiber!! This recipe is 100% ON PLAN for any Six Week Body Makeover readers too!!
If you try it, please feel free to leave comments or suggestions! Thanks!

Quick and EASY No Sugar Added Applesauce

12 McIntosh apples washed thoroughly, cored and quartered (yes, leave the skin ON!)(or any other kind of sweet/slightly tart apples will work too. I always use McIntosh for best results, but a mix of all sorts of apple varieties (Fiji, red delicious, Jonathan, JonaGold, Golden Delicious, Cortland, Stamen, etc. is now my new favorite! Just don't use Granny Smith apples - too hard and too tart) 

1 cup water

1 teaspoon cinnamon (or to taste)

1 ½ tablespoon fresh lemon juice (about the juice from one small lemon) (or about 1/4 teaspoon Tru Lemon powder)

1 teaspoon clear vanilla (with no sodium or corn syrup)

(prepared apples can be bagged and frozen to save prep time in the future)

When ready to cook applesauce, place water and apples (don't peel) in medium saucepan and cook over medium heat until apples are mushy. Remove from heat. Whisk with a fork until apples get to a consistency you like (may be a little chunky) and the peels are free floating. Leave the peels in for extra fiber! They are chewy, but good and add a unique texture! Add remaining ingredients and stir until well blended. Allow to cool. Refrigerate in tightly sealed container. Makes about 4-6 cups. Tastes better the next day and you can freeze this too!!

For a special treat (but not as healthy), add about 5 large marshmallows to the hot/warm applesauce. Allow them to melt slightly, stir carefully, then chill. Yummy!!