Tag: Bananas

6 Natural Substitutes for Sugar

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I posted previously about the negative effects that sugar has on the body. Check out 8 Toxic Ways Sugar Impacts the Body. As I did with wheat flour and milk, I offer as a follow up a list of healthy alternatives.

Try reaching for one of these 6 natural substitutes for sugar, the next time you need a sweetener.

6 Natural Substitutes for Sugar

What Not to Use as Sweeteners

Refined sugar, created through a lengthy process involving chemicals, is not healthy for us. It contributes to poor health and a host of disorders. Plus, the substance is addictive.

Artificial sweeteners, such as aspartame, sucralose and saccharin, are no better. Although considered safe by the FDA, these sweeteners produce unwanted side effects. Headaches, liver and kidney disorders, mood swings, increased appetite and thymus gland problems are all linked to the use of artificial sweeteners.

High fructose corn syrup, which is present in many packaged foods, is produced primarily from genetically modified corn. The liver metabolizes this fructose quickly, increasing fat in the liver and leading to digestives disorders.

6 Natural Substitutes for Sugar

These tasty alternatives to refined sugar, artificial sweeteners and high fructose corn syrup are natural and actually good for the body.

Coconut Sugar

The coconut is an amazing fruit. From it we get coconut water, coconut oil, coconut milk, coconut flour and coconut sugar, along with the flesh of the fruit. Coconut sugar, which resembles coarse brown sugar, is high in minerals such as iron, zinc, calcium, potassium and phosphorous. It is also rich in antioxidants.

The sugar comes from sap extracted from the coconut flower. It then goes through a heating and drying process, via evaporation.

Look for this alternative in supermarkets and health conscious food stores. In recipes, swap out refined sugar for coconut sugar on a 1:1 basis. Try these Vegan Oatmeal Raisin Cookies, using coconut sugar.

6 Natural Substitutes for Sugar

Dates

Dried dates are powerful, easily digested fruits. They are high in vitamin B6, potassium, copper, iron, manganese, magnesium and 70 other bioactive minerals that support digestive, brain and liver health. This amazing food fortifies muscles and nerves and even possesses anti-cancer properties.

Besides enjoying dates as they are, use to sweeten a variety of recipes. Cakes, quick breads, and pie crusts benefit from the addition of dates. Chop them up and soak in water first, to soften. Try out these Apricot Bars made with four ingredients.

Bananas

These versatile fruits are rich in fiber, potassium and vitamins B6 and C. Because of their sweetness, bananas are great natural substitutes for sugar.

Overripe bananas are sweeter and easier to process. Swap one cup of banana puree for every cup of sugar in a recipe. Simply chop bananas and puree in a blender or food processor, adding a tablespoon of water if necessary. This is a wonderful Blueberry Banana Bread recipe to try.

6 Natural Substitutes for Sugar

Raw Organic Honey

Raw honey truly is a superfood. It is high in iron, zinc, potassium, calcium, phosphorous and vitamins B6 and B12. Honey is also rich with enzymes, antioxidants and anti-inflammatories. Raw honey supports the immune system and helps to fight off colds, flus and allergies.

It is important to use raw organic honey, rather than processed. Pasteurized honey loses many of its health benefits. Look for raw organic honey at farmer’s markets or health food stores that purchase from local beekeepers.

Drizzle raw honey over fruit or gluten free oatmeal. Sweeten tea, sauces and curries with it. Or create this wonderful Turmeric Milk using raw honey.

6 Natural Substitutes for Sugar

Organic Maple Syrup

Maple syrup is processed from maple trees in the US. Sap is collected from the tree, boiled to evaporate water and then filtered. This natural sweetener contains manganese, calcium, zinc and potassium and it’s rich with antioxidants that neutralize free radicals. Look for the darker maple syrups, as these are higher in antioxidants.

Use maple syrup in baking, marinades, glazes, sauces and over gluten free pancakes. This steamed apple dessert is a simple yet tasty way to enjoy organic maple syrup.

Organic maple syrup is available in supermarkets and health conscious food stores. Or order online by clicking on photo below.


Stevia

Stevia is a plant native to South America. Processed from the plant’s leaves, stevia is many times sweeter than sugar. It contains zero calories however, and none of the negative side effects of artificial sweeteners.

However, I offer a caution with stevia. Some people experience an unpleasant aftertaste with it. And some products contain stevia that is processed with chemicals, making it a less than desirable sugar substitute. Read labels.

Look for pure, organic stevia, available as a liquid, dissolvable tablets or in powdered form. Purchase pure organic powdered stevia by clicking on photo below. Because a little stevia goes a long way, when substituting for sugar in recipes other bulking agents such as more flour or fruit puree must be used. I’ve never personally used stevia, so I don’t have a recipe for this one!


Which Natural Substitutes for Sugar Do I Use?

Since becoming plant based, I’ve tried all of the above natural substitutes for sugar, with the exception of stevia. However, I purchase dark chocolate chips sweetened with organic stevia and it’s a good product.

I primarily use coconut sugar and organic maple syrup for baking. Raw honey is perfect to drizzle over fresh berries or add to turmeric milk. Dates add sweetness to pie crusts and fruit bars.

Breaking the Sugar Habit

For me it became important to break the habit of having “sweets” after a meal or with afternoon tea. Nowadays, my snacks are fruits such as apples, watermelon or a bowl of mixed berries. By choice, I reserve baked goods and cookies for celebrations or infrequent treats.

When I do want to try a new recipe or honor a special occasion, it is wonderful to know that healthy and tasty natural substitutes for sugar exist…and I can use them without guilt or ill effects!

6 Natural Substitutes for SugarGluten free, refined sugar free pancakes with fruit and organic maple syrup.

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Vegan Blueberry Banana Bread

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I dearly love my afternoon tea time. Therefore, I’m always excited to find and try a new recipe for a healthy treat that can accompany my hot tea. This easy Vegan Blueberry Banana recipe, adapted slightly from one by Anthony William, is perfect.

This beautiful loaf is free from gluten, refined sugar, eggs and diary products.

Vegan Blueberry Banana Bread

Vegan Blueberry Banana Bread

I used gluten free oat flour combined with arrowroot starch, to help hold the loaf together after it cooled. See this guide about other gluten free flours and starches.

Any unsweetened non-dairy milk is acceptable. I like the combo of almond and coconut. Leave off the walnuts if you are watching fats.

Vegan Blueberry Banana Bread

Vegan Blueberry Banana Bread

Healthy version of a classic favorite, with the added benefits and taste of wild blueberries.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes
Cooling 30 minutes
Total Time 50 minutes
Course Dessert
Cuisine American
Servings 4

Ingredients
  

  • 3 ripe bananas
  • 1/4 cup pure maple syrup
  • 1/4 cup coconut sugar
  • 1 tsp vanilla extract
  • 1/2 cup unsweetened almond coconut milk
  • 1 1/2 cups gluten free oat flour
  • 1/2 cup arrowroot starch
  • 1/2 tsp sea salt
  • 1 tsp aluminum free baking powder
  • 1/2 tsp baking soda
  • 1/2 cup frozen wild blueberries
  • chopped walnuts, for topping optional

Instructions
 

  • Preheat oven to 350 degrees. Line a 9x5 loaf pan with parchment paper.
  • Mash bananas in a bowl with fork or potato masher. Add maple syrup, coconut sugar, vanilla extract and almond coconut milk. Mix well.
  • In a separate bowl, combine oat flour, arrowroot starch, sea salt, baking powder, and baking soda. Add wet ingredients and stir gently, until ingredients form a batter. Add frozen blueberries and fold in very gently, stirring just until mixed in.
  • Pour batter into loaf pan. Top with walnuts, if desired, and bake in oven for 40 minutes. Then turn off oven and leave blueberry banana bread in oven for another 10 minutes. Remove from oven and cool completely, on a rack, before slicing.  Serves 4.
Keyword Vegan Blueberry Banana Bread

Vegan Blueberry Banana BreadUse a potato masher to easily mash up ripe bananas.

Vegan Blueberry Banana BreadReady to bake. I LOVE using parchment paper and line all baking pans and cookie sheets with it. Try this one from If You Care. This parchment baking paper is unbleached, compostable and totally chlorine free.

Vegan Blueberry Banana BreadIsn’t that a gorgeous loaf? It smelled so wonderful as it cooled.

The two main ingredients in the Vegan Blueberry Banana Bread have important health benefits.

Wild Blueberries

These berries contain powerful antioxidants. According to Liver Rescue there’s not just one pigment inside a wild blueberry, there are dozens of pigments. The wild blueberry is to the liver as mother’s milk is to a baby. The pigments in wild blueberries have the ability to penetrate deep into liver cells and cross cell walls and membranes inside the liver, spreading their blue everywhere. Wild blueberries also enhance the intestinal tract, feeding good bacteria there, which benefits the liver greatly.

Bananas

Did you know that the fructose in bananas is the liver’s favorite source of food? It provides quick fuel to the liver and wakes up sleepy cells, increasing their ingenuity and work output. Bananas soothe the lining of the intestinal tract and also calm the nerves attached to the intestinal tract. This fruit is one of the most antibacterial, anti-yeast, antifungal foods available. It’s a great food to combine with other nutrient-rich foods or to take with supplements, because they improve the liver’s ability to absorb nutrients. (from Liver Rescue) 

Perfect Afternoon Tea

This Vegan Blueberry Banana Bread is great as a breakfast bread or works well as a light after dinner dessert.

I paired a slice with a cup of hot spearmint tea, for the perfect afternoon break. The texture is light and the bread tastes slightly sweet, loaded with bananas and wild blueberries. I topped this first loaf with walnuts. Those can be omitted, if desired.

This recipe definitely goes onto my “make again…often” list. Is tomorrow too soon, to pop another loaf into the oven?

Vegan Blueberry Banana Bread

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Going Bananas

When I switched to a plant based lifestyle, bananas very quickly became foundational to my diet. My day typically begins with a fruit smoothie for breakfast, and a couple of bananas go into the blender first.

And no wonder this powerful antiviral food is an important part of my diet. According to Life Changing Foods, by Anthony William, bananas are high in the amino acid trptophan, and help to ease sleep disorders, reduce anxiety and alleviate depression. They destroy fungus and remove unproductive bacteria in the intestinal tract, while enhancing B12.

Bananas are antispasmodic for hyperactive colons, relieve gastric cramps and help to reverse colitis, irritable bowel syndrome, and Crohn’s disease. They are also wonderful blood sugar stabilizers.

Although bananas have been blamed for being too high in sugar, in reality the sugar in the ripe fruit is completely different from processed sweeteners in desserts. The fruit sugar in bananas is bonded to crucial minerals such as manganese, selenium, potassium and copper. The rich supply of antioxidants, vitamins, and phytonutrients in bananas is the reason they are able to help fight diseases.

Not only do I add bananas to my daily smoothie, I include them in my meals in a variety of other ways. I purchase very ripe bananas at the market, slice them up and freeze them in gallon sized bags in a single layer. The frozen bananas are great to add to smoothies, if I am out of fresh fruit, and blended in a food processor or high speed blender, they transform into a cold and creamy dessert with the texture of ice cream.

I chop them up to add to fruit salads, and grab a banana to take with me when I am on the go. They are the best before and after workout food available and make perfect travel snacks. I have tried several drink recipes, with frozen or fresh bananas as the base. This afternoon, I sampled a new one!

Banana Milk

In a blender combine 1 fresh banana, 1 cup of unsweetened non dairy milk, 2 tablespoons of gluten free oats, 1 teaspoon raw organic honey and 1/2 teaspoon cinnamon. Blend until smooth.

This cold, frothy drink makes a great late afternoon pick me up. I savored it. Using a frozen banana would create a milkshake like consistency.

Bananas are at the optimal stage for eating when the skin is yellow, with brown speckles. Purchase them before they are completely ripe, and consume them as they reach peak nutrition.

Anthony writes that on an emotional level, bananas strengthen the core of who we are, encouraging us to peel back our false layers and reveal our true selves. They help reverse a state of mind that is saturated with fear and help us to release unproductive behaviors.

What an incredibly beneficial fruit. Going bananas? Yes, I think I will!