Baking Without Sugar: Natural Sweeteners Compared, Plus 19 Recipes

Most of us eat far more added sugar than is good for us. The American Heart Association suggests no more than about 6 teaspoons (25 g) of added sugar a day for women and 9 teaspoons (36 g) for men, yet the average American eats well over that. Desserts and baked goods are a big source. This guide compares natural sugar alternatives for baking, then gives 19 naturally sweetened recipes for candy, cakes, cookies and desserts.

Sugar alternatives compared

Sweetener	Calories per tsp (approx.)	Sweetness vs sugar	Blood sugar impact	Baking tips
Table sugar	16	1×	High	The baseline
Raw honey	21	About 1.2×	Moderately high	Use ¾ cup per cup of sugar; reduce liquid; bake 15°C / 25°F lower
Maple syrup	17	About 0.7–1×	Moderately high	Use ¾ cup per cup of sugar; reduce liquid
Agave syrup	20	About 1.4×	Lower GI but very high in fructose	Use ⅔ cup per cup of sugar; browns quickly
Unsweetened applesauce, mashed banana	2–5	Mild	Low to moderate (contains fibre)	Replace up to half the sugar and some of the fat
Stevia	0	200–300×	None	Use blends made for baking; can taste bitter in large amounts
Monk fruit	0	150–250×	None	Usually sold blended with erythritol for 1:1 use
Xylitol	10	1×	Very low	Measures 1:1; doesn’t work in yeast breads; can cause digestive upset; toxic to dogs

Natural sugar substitutes

Since the food industry knows that many people are aware of the dangers of white sugar, a whole new range of supposedly healthy sweeteners has come on the market.

Some truly are all natural, like agave nectar and raw honey, but it is important to note that the body will process them in the same way as sugar. The only question is how much of an impact they will have on your blood sugar, measured in part by glycemic index.

Using fruit, which contains fructose, or fruit sugar, is another way to avoid white sugar. High fructose corn syrup (HFCS), is natural, and often found in industrially made food products, but while it doesn’t raise blood sugar levels too much, it can still be stored as fat in the body.

So, if you are looking for natural sweetness without too many calories or serious impact on blood sugar, there are a few options as long as you are aware of the impact on your blood sugar and any calories they might contain.

Agave syrup, Agave nectar, 310 calories per 100g

This is the sap of a Mexican cactus. It is sweeter than white sugar, but its glycemic index (GI) of 15 is much lower than that of honey, so it will not have a spiking effect on your insulin levels. Agave syrup is composed essentially of fructose, so it can cause bloating and stomach upset. If you tend to bloat when eating fructose, stay away from fruits that are usually turned into alcohol, such as grapes and apples. Agave tastes similar to honey.

Applesauce (unsweetened)

It can be used as both a natural sweetener in recipes, and as a substitute for butter in healthy cooking. It has a glycemic index of 53, lower than sugar but still high enough to have a significant impact on blood sugar. It has about 90 calories per cup. Apple juice can also be used, and will offer the same intense sweetness and taste.

Birch xylitol or corn cob xylitol, 240 calories per 100g

Pet safety: xylitol is extremely toxic to dogs, even in small amounts. Store it and anything baked with it out of their reach.

Birch xylitol and corn cob xylitol are extracted from those respective sources. Birch xylitol originates from Finland and is available in organic stores. It uses the bark of the birch tree, which will kill the tree. The tree takes 15 years to grow to the point where it can be harvested. If you are concerned about the environment, this is not a great choice.

Corn cob xylitol, on the other hand, is made from corn cobs, which are usually discarded after the corn kernels of it have been removed.

Xylitol in either form can be used to sweeten all kinds of foods; the most popular choice is sugar-free chewing gum. It can be used in baking too, but quantities will need to be reduced by around 50% because its sweetness increases when it is heated.

It has a very low glycemic index of only 7. However, it is important to note that some people experience gastric distress eating it. It usually passes through the digestive tract without breaking down when it comes into contact with digestive juices.

NOTE: It is extremely toxic to pets, so if you have animals in your home, do not use it or buy chewing gum containing it.

Fresh fruit

Fresh fruit is the sweet bounty of nature. Berries, bananas, you name it, you can eat it as is, or often make some form of dessert from it. Berries are versatile any almost any dessert, plus sweet treats like smoothies and shakes. Melons and kiwis are delicious on their own, but can be used to top a cheesecake, meringue, angel food cake, and more. Make the most of the fresh fruit you find at your farmer’s market. Make and freeze any leftovers so you can have a tasty treat on hand any time you feel a craving coming on.

Fruit fillings and spreads with no sugar added

All fruit is naturally sweet, so there’s really no need to add sugar to them. Look for no sugar added or low carb on the label and add to pies, cakes, cookies, desserts and low carb crackers if you fancy a sweet treat. Save money by cooking the fruit yourself with a little honey or stevia when the fruit is in season and freezing it.

Pumpkin is a great pie filling if you don’t overload it with sugar. It is full of fiber and will help curb cravings. Cut a fresh pumpkin in half, clean out the seeds, and place on a baking sheet in a 350F oven. Add water to the bake sheet and bake for about an hour to an hour and a half, until it is soft if you prick it with a fork. Remove from the oven, cool, peel, and use in recipes as needed. If it is too stringy, process it in small batches in your blender or food processor.

Maple syrup, 260 calories per 100g

This syrup is made by boiling the sap of the maple tree. It is about 1 1/2 times sweeter than white sugar and rich in vitamin B, proteins, and minerals like zinc, calcium, potassium and manganese.

Although maple syrup’s glycemic index (65) is lower than sugar (70), it’s still wise to go easy on it to avoid sugar rushes. Aim for pure maple syrup, not pancake syrup, which is usually just maple flavoring in high fructose corn syrup with o real maple syrup at all. Maple will add a rich, nutty taste to recipes and an intense sweetness, so use sparingly. .

Monk fruit, 0 calories

This small oval fruit (“Luo Han Guo” in Chinese) is a cross between an apple and a kiwi. It can be turned into an extract with a sweet taste but no calories. It is pending FDA approval in the US as a high-intensity sweetener and has a generally recognized as safe (GRAS) rating at the current time.

Grown in southern China and northern Thailand, it’s used in Chinese traditional medicine for treating diabetes and obesity, as well as inflammatory conditions, colds and sore throats. It is sold by several manufacturers as a sweetener. It is said to be 300 times sweeter than sugar and contains zero calories. If you decide to use it, read the package carefully to avoid it being mixed with any other ingredients, such as dextrose, another name for sugar. Most people report it has no strong flavor.

Raw honey

Raw honey has a profile of 55 GI, 17 grams of carbs per tablespoon, 64 calories
The GI of raw honey is less than that of sugar, but still high enough to warrant using in moderation. Raw honey varies widely in price based on whether it is organic, and what the bees feed on, such as wildflower versus clover, which can have an effect upon the taste to a certain degree. Try to find local honey in your farmer’s market. It will not only taste fresher and be less processed, it is good homeopathy if you suffer from seasonal allergies such as hay fever.

Honey can be used in most recipes that call for sugar, and in coffee or tea. Note that it will have a flavor of its own. Most of the time it is mild.

If you want a more medicinal honey, Manuka honey from New Zealand would be your best choice, but its tarry, bitter taste and smell is not to everyone’s liking. If you are allergic to bee stings, do not use this honey.

Stevia, 0 calories

Stevia is a plant-based sweetener sold in powder or liquid form. It’s 100 to 300 times sweeter than white sugar, and is suitable for diabetes and hypoglycemia diets because it has no effect on blood sugar levels and zero calories. It’s an ideal sweetener for hot drinks and can be used in cooking in its processed form. Natural stevia strongly resembles fresh alfalfa in terms of both appearance, smell and taste, so it is usually rendered into something that resembles table sugar and dissolves like it. Some people report a slight aftertaste but it is not nearly as bad as what you would get from any artificial sweeteners. When cooking with it, remember that a little goes a long way. Of all your options, this is the most natural if you buy organic, and the most versatile.

Natural sweeteners

• Agave
• Applesauce
• Birch xylitol and Corn cob xylitol
• Fresh fruit
• Fruit fillings and spreads
• Maple Syrup
• Monk fruit
• Raw honey
• Stevia

Determine which to use on the basis of budget, taste preferences, and the types of recipes being made. For example, fruit is ideal in many desserts as the basis of them and if you buy seasonally from your local market, they can be pretty inexpensive too.

Now that you’ve learned more about healthy natural sweeteners, it’s time to head to the kitchen to start whipping up some great naturally sweet recipes.

Naturally Sweet Recipes To Try

Estimates show that the average American eats around 22 teaspoons of sugar every day. The American Heart Association recommends only 6 for women and 9 for men each day. Even if you don’t touch the sugar bowl, sugar and artificial sweeteners are in most pre-packed foods churned out by the food industry.

The only way to really beat your sugar addiction and steer clear of unwanted sugar in your diet is to cook yourself, and limit your portions when it comes to dessert.

Cooking and baking can take time, but at least you will always know exactly what is in the food you are eating, and what you are serving your family and friends.

Here are some quick and easy recipes for:

• Candy
• Cake
• Cookies
• Desserts

Let’s start with your own homemade candy.

Candy

Chocolate Orange Meltways

Nothing is more delicious than homemade candy. The only sugar in it is in the chocolate, so use dark if you prefer rather than a mixture to keep down the sweetness. Portion it into 72 pieces and they will have about 6 carbs each.

You will get 2 kinds of candy from this recipe-half rolled in nuts, half dipped in chocolate. If you are concerned anyone is allergic to nuts, roll in chopped raisins, or craisins, or double the candy coating recipe.
Ingredients

• 1 package (11-1/2 ounces) dark chocolate chips
• 1 cup (6 ounces) semisweet chocolate chips
• 3/4 cup heavy whipping cream
• 1 teaspoon grated orange peel
• 2 teaspoons orange extract
• 1-1/2 cups finely chopped pecans, toasted (or raisins or craisins)

Candy coating

• 1 cup (6 ounces) semi-sweet chocolate chips
• 2 tablespoons shortening such as Crisco

Instructions

1. In a large glass bowl, place the chocolate chips. Set aside.
2. In a saucepan with a heavy bottom, over a medium flame, add the cream and orange peel and heat to a gentle boil, stirring regularly.
3. Pour the boiling cream over the chocolate chips in the bowl.
4. Let stand for 1 minute.
5. Whisk until smooth.
6. Add the orange extract and whisk in thoroughly.
7. Cover and chill for 35 minutes, or until the mixture begins to thicken.
8. While it is cooling, line some baking sheets or plates with waxed paper.
9. When the mixture has thickened, beat it for 10-15 seconds, or just until it lightens in color. Do not over-beat.
10. Spoon rounded teaspoonfuls onto waxed paper-lined baking sheets. Cover and chill for 5 minutes.
11. Gently shape into balls. Roll half of the number of balls you have made in the nuts, and set in the refrigerator to chill.
12. In glass bowl, place the coating ingredients. Microwave on high for about 1 minute.
13. Stir well and continue to heat until the coating mixture is completely smooth.
14. Dip the remaining balls in the chocolate coating. Shake each to allow the excess to drip off.
15. Place on waxed paper. Let stand in a cool place until set.
16. Store in a cool place for up to 2 weeks. You can freeze them as well.
17. Note that refrigeration and freezing will change the color of the chocolate, making it whiter, but it will still be fine to eat.

Nutty Candy Clusters

Ingredients

• 1/2 cup raisins
• 1/2 cup craisins
• 1 cup walnuts
• 1 tablespoon vegetable oil
• 1 cup almonds, coarsely chopped

Instructions

1. In a food processor or blender, process the raisins, raisins and walnuts in food processor or blender.
2. Place the chopped almonds on a plate.
3. Coat your hands with the oil.
4. Pinch off some of the mixture.
5. Roll mixture into individual balls.
6. Roll each into the almonds to coat.
7. Place in a plastic container and store in the refrigerator. Or freeze in a zippered food storage bag and take out a piece any time you wish.

There are 78 grams of carbs in the whole batch. You can also make these with dates, which will be much sweeter and have 100 grams of carbs in the batch.

Experiment with other nuts if you are not allergic, such as peanuts, walnuts and pecans.

Cake

There’s nothing quite like a cake, particularly for a special occasion. Here is a light and fluffy cake that is low in carbs and fat. You will need a bundt or tube pan to make this.

Angel Food Cake

Ingredients

• 9 egg whites (save the yolks for other recipes in this guide)
• 1/2 cup stevia
• 1 cup cake flour
• 1-1/4 teaspoons cream of tartar
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract
• 1/4 teaspoon salt
• 1/2 cup stevia

Instructions

1. Place the egg whites in a large glass bowl. Let them stand at room temperature 30 minutes.
2. Sift 1/2 cup stevia and flour together twice. Set aside.
3. At the end of 30 minutes, place the oven rack in the lowest position. Preheat the oven to 350°.
4. Get out your 10-inch tube or bundt pan and set aside.
5. To the egg whites, add the cream of tartar, extracts and salt.
6. With a hand mixer, beat them on medium speed until soft peaks form.
7. Turn the mixer to high. Gradually add in the remaining stevia, about 2 tablespoons at a time.
8. Beat until all the stevia is fully incorporated, scraping down the sides of the bowl as needed, until stiff peaks form.
9. Turn off the mixer and set aside. Gradually fold in the flour mixture, about 1/2 cup at a time, stirring gently until there are no lumps.
10. Gently spoon the batter into the un-greased tube pan.
11. With a sharp knife, cut through batter, moving it back and forth slowly to remove any air pockets that might leave big holes in the baked cake.
12. Place in the preheated oven, and bake 35-40 minutes or until the top looks lightly browned and appears completely dry.
13. Remove from the oven and turn the cake pan upside down on top of a wire rack.
14. Cool completely, about 1 hour.
15. When you are ready to serve, run a knife around side and the center tube of pan.
16. Remove cake to a serving plate and serve as is, or with fruit, jam, and a drizzle of homemade chocolate syrup.

One serving has about 15 grams of carbs.

Natural Lemon Bars

Ingredients

• stick unsalted butter, softened
• 4 Tablespoons stevia
• 4 eggs
• 1/4 cup coconut flour
• 1/2 cup almond flour
• 1/4 cup 0% plain yogurt
• pinch salt
• 2 Tablespoons fresh lemon juice
• 1 Tablespoon lemon zest from the fresh lemon
• 1 drop lemon oil (be careful, it can be very strong!)
• 1 teaspoon pure vanilla extract

Instructions

1. Preheat the oven to 350F.
2. Line with foil and grease an 8 x 8″ baking pan.
3. In a large bowl, using a hand mixer, cream together the softened butter and sweetener until pale and fluffy.
4. Slowly add the eggs one at a time, mixing well before adding the next egg.
5. Fold in the coconut flour and almond flour, mixing well. Since both flours are so fatty, they will tend to repel liquid, so keep mixing until almost fully incorporated.
6. Fold in the yogurt, lemon juice, zest and oil. Stir gently until thoroughly mixed.
7. Place in the preheated oven and bake for 20 minutes, or until set in the center.
8. Remove from the oven and cool on a wire rack for 20 minutes.
9. Using a sharp knife, cut into squares or bars.
10. Refrigerate for at least an hour until they are chilled and settled.
11. Freeze any you don’t eat so you can have a treat any time.

The entire recipe has around 12 grams of net carbs.

For variety, you can also make with orange juice, zest and oil, or lime or key limes.

Cookies

Cookies are the ideal dessert in some ways because they are very portable. Bake up a batch, freeze in a zippered freezer bag, and pack one with your healthy snacks and lunch to take with you anywhere.

German Chocolate Cake Cookies

If you like German chocolate cake, that is, chocolate with coconut, you will absolutely love these drop cookies.

Ingredients

• 2 1/4 cups whole wheat flour
• 1/2 cup cocoa, unsweetened
• 1 teaspoon baking soda
• Pinch salt
• 2 stick butter, softened
• 1 cup applesauce
• 1 cup raw honey
• 2 teaspoons vanilla extract
• 3 large eggs, beaten
• 1 cup dark chocolate chips
• 1 cup shredded coconut, unsweetened
• 1 cup chopped pecans

Instructions

1. Preheat the oven to 375F.
2. Lightly grease three baking sheets. Or line with foil and grease, for easy clean-ups. Set aside.
3. In a medium bowl, sift together the flour, cocoa, baking soda, and salt.
4. In a large glass bowl, using a hand mixer, beat together the butter, honey, applesauce, vanilla, and eggs.
5. Working in small batches, fold the dry ingredients into the wet ones until fully incorporated.
6. Place the chocolate chips, coconut and pecans over the top of the batter, spreading evenly.
7. Then fold them into the batter until fully incorporated.
8. Using a tablespoon, drop a rounded spoonful of batter onto the prepared baking sheet. Repeat to form more cookies, placing them a distance apart, until you have filled the first baking sheet.
9. Bake about 9 to 10 minutes, or until the cookies are cooked in the center and they are not burning.
10. Insert a wooden toothpick into the middle of several cookies to check for doneness-it should come out clean.
11. When the cookies have reached desired doneness, remove them from the oven and slide them off the baking sheets and onto a rack to cool.
12. Repeat steps 8 through 11 until the entire batch of dough has been used up.

Thumbprint Cookies

Ingredients

• 1 egg
• 1/2 cup butter, softened
• 1/4 cup honey
• 1/2 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1/4 teaspoon salt
• 2/3 cup any flavor fruit jam or pie filling

Instructions

1. Preheat the oven to 300F.
2. Grease 2 cookie sheets, or line with foil and grease for easy cleanups.
3. Separate the egg and keep the white, placing it in a small bowl.
4. In a medium bowl, using a hand mixer, cream together the butter, sugar, and egg yolk.
5. Add the vanilla, flour and salt, mixing well.
6. Shape the dough into small balls.
7. Whisk the egg white.
8. Roll the balls in the egg white.
9. Place the balls on cookie sheets about 2 inches apart.
10. Bake for 5 minutes.
11. Remove the cookies from the oven.
12. Using your thumb or the back of a small spoon, make a dent in the center of each cookie.
13. Put the jelly or preserves into each indentation.
14. Bake for another 8 minutes, or until the cookies reach your desired firmness.
15. Remove from the oven and cool on a wire rack for at least 20 minute so no one burns their mouths on the hot fruit.

Makes about 2 dozen cookies, with a carb count of 90 plus the carb count of the jam adding up to the net cabs for the entire recipe.

Desserts

Sometimes you just crave a decadent dessert. You can eat them in moderation, and not feel guilty because you are making them yourself and can be sure you are not using too much sugar and cooking with only high-quality ingredients. Plus, there will be no artificial colorings, preservatives and so on in your own homemade sweet treats.

Easy Apple Crumble

The trouble with crumbles, as we see it, are that all the delicious fruit juice just runs into the pan, and if you are not careful, the top can get burned, or as dry as crispy shoe leather. This recipe tries to avoid both issues.

This is a delicious warm dessert that can help round off any dinner.

Ingredients

• Fruit filling
• 8 medium cooking apples, washed well, cored and chopped into cubes
• 2 Tablespoons honey
• 1 teaspoon lemon juice
• 1/2 teaspoon ground ginger
• Crumble
• 2 cups whole wheat flour
• 2 teaspoon ground cinnamon
• 1/2 stick butter
• 2 cups rolled oats
• 1 cup unsweetened applesauce

Instructions

1. Preheat oven to 350F.
2. Line a 9 x 13 inch baking pan with foil and grease it lightly. Set aside.
3. Place the fruit into a large bowl and mash it slightly with a masher.
4. Stir in the honey, lemon juice and ginger. Set aside.
5. In another large bowl, sift together the flour and cinnamon.
6. Cut the butter in with a pastry cutter or two knives, until the mixture resembles coarse bread crumbs.
7. Add the oats and stir.
8. Fold in the applesauce and blend well.
9. Press half of the flour/oat mixture into the prepared pan.
10. Add all of the fruit mixture on top.
11. Bake in the oven for about 20 minutes.
12. Remove from the oven and add the other half of the oat crumble mixture on top, spreading it evenly over the fruit until it is covered.
13. Bake for another 20 to 25 minutes, or until the topping looks golden brown but not too dark.
14. Remove from the oven and cool on a wire rack for at least 30 minutes so no one burns their mouth on the hot fruit.
15. Serve as is, or with whipped cream, or a taste of vanilla ice cream.

Each apple has 13 carbs, for a total of 104 grams, plus 160 for the flour and 140 for the oats. Total net carbs is 404, so determine portion size based on your carb counts for that day. Portion up the rest and freeze.

Fried Banana

Baked or fried banana works well in the opposite way, as a rich hot dessert so satisfying, especially with a dash of maple syrup, that you will not even miss having cake, and you will be getting at least one daily allowance of fruit and a ton of fiber. This will make 6 to 12 servings.

Ingredients

• 3 tablespoons unsalted butter
• 6 ripe bananas, peeled, sliced lengthwise and halved
• 1/4 cup pure maple syrup
• 1/2 teaspoon ground cinnamon

Instructions

1. In a large skillet, melt the butter over medium-low heat.
2. Add the bananas and cook on both sides for 2 minutes.
3. Add the maple syrup and stir well.
4. Turn the bananas again, and cook until it begins to brown and caramelize, about 3 minutes.
5. Turn and repeat until the bananas are rich and syrupy looking.
6. Gently lift the bananas from the pan and place 2 to 4 pieces in each person’s serving bowl.
7. Sprinkle with a dash of cinnamon.
8. Serve with a tablespoon of pure vanilla ice cream if you wish.

Note: You can freeze any leftovers in a plastic container. Heat in the microwave for 1 to 2 minutes, for a rich, warming dessert.

Each banana has 20 grams of carbs. The maple syrup will add 50 carbs to the entire recipe.

Frozen Bananas

These have all of the luxury of ice cream or sorbet but none of the sugar or calories. These are a great way to use up any overly ripe bananas.

Ingredients

• 1 ripe banana per person
• 1 dash vanilla extract

Instructions

1. Line a plate or cookie sheet with waxed paper. Set aside.
2. Peel the banana and cut it into 1/2-inch thick rounds.
3. Lay on the waxed paper.
4. Place in the freezer for 1 hour or more, until frozen solid.
5. Five minutes before you are ready to serve dessert…
6. Remove the bananas from the freezer.
7. Place the slices in a blender or food processor.
8. Add the dash of vanilla extract.
9. Process the banana until it is chopped finely.
10. Quickly scrape it out from the processor into serving bowls.
11. Let stand for 4 minutes. As it melts, it will start to become creamy like ice cream.

Other taste options include a dash of maple or orange extract.
1 banana has 20 grams of net carbs but a lot of filling fiber.

Bread Pudding

This is a great way to use up bread that is stale (though NOT moldy!) and will satisfy the whole family with a delicious warm dessert. It’s also a great way to use up egg yolks from the meringue recipe below.

Note that dogs can eat egg yolks, but NOT unlimited amounts of egg white, so if you have trouble using up the yolks in this and the Decadent chocolate dessert recipe below, you can give Fido a treat as well.

Ingredients

• Canola oil for greasing
• 6 slices day-old bread
• 2 tablespoons butter, melted
• 1/2 cup raisins, or apple cut into small chunks, if desired (you can use both if you like)
• 3 eggs, beaten
• 3 egg yolks, separated from the whites (see meringue recipe below)
• 2 cups milk
• 1/4 cup honey or agave
• 1/4 stevia
• 1 teaspoon ground cinnamon
• 1 teaspoon vanilla extract

Instructions

1. Preheat the oven to 350F.
2. Grease an 8 x 8” pan well with canola oil, or line with foil and grease well.
3. Break the bread into small pieces and add to the pan.
4. Drizzle the melted butter or margarine over the bread and toss.
5. If desired, sprinkle in the raisins or apple pieces and toss again. Set aside.
6. In a medium mixing bowl, combine the eggs, sweeteners, cinnamon, and vanilla. Beat until well mixed. Pour over bread, and lightly push down with a fork until bread is covered and soaking up the egg mixture.
7. Place in the oven and bake for 45 minutes, or until the top springs back when lightly tapped.
8. Remove from the oven and place on a wire rack to cool. Cool at least 45 minutes if you added fruit.
9. Serve warm as is, or with a dollop of yogurt or ice cream.

Decadent Chocolate Dessert

This is like a cross between chocolate pudding and a very gooey brownie. This recipe will require small cooking cups called ramekins that are 4 inches in diameter.

Ingredients

• Canola oil for greasing
• 2 whole eggs
• 1 egg yolk, separated (see the meringue recipe to get your leftover yolks)
• 1/2 cup stevia
• 1/3 cup unsweetened cocoa, such as Hershey’s
• ½ cup whole wheat flour
• 1/2 stick butter, melted
• 1/2 cup applesauce, unsweetened
• 1 teaspoon vanilla extract

Instructions

1. Preheat the oven to 325F.
2. Take out a large roasting pan with handles if you have one, or a 9 x 13” pan with firm sides (not too flimsy).
3. Measure the water volume of the pan by filling it 3/4s of the way to the top.
4. Pour that water into a saucepan with a lip, or into measuring cup and then your electric kettle or tea kettle, and heat to a full boil.
5. Grease 6 4-inch ramekins well.
6. In a large glass bowl, using a hand mixer on medium speed, beat the eggs until light in color.
7. Beat in the stevia until just combined.
8. Beat in the cocoa, flour, melted butter, applesauce, and vanilla extract.
9. Mix gently until well combined, scraping down the sides as needed.
10. Pour the batter into the prepared ramekins, dividing it evenly and smoothing out the tops.
11. Set the filled ramekins into the large baking pan, putting them all on one side of the pan.
12. Be sure the water is boiling. Pour the water into the baking pan, on the opposite side from where the ramekins are sitting. Be careful not to splash yourself or the tops of the ramekins.
13. Fill the pan until the ramekin sides are half to 3/4s covered.
14. Gently slide the ramekins in the water, being careful not to splash, until the 6 are evenly spaced in the pan.
15. Place in the pre-heated oven and bake for 45 to 50 minutes, or until the top is crispy and the rest of the batter is firm but not set solid.
16. If you want it firmer, cook for another 5 to 10 minutes. If you want to serve it warm after dinner, turn off the oven after 50 minutes and leave them to sit until you are ready to devour them.

The net carb count for this entire recipe is around 80, so divide by the number of servings, usually 6, but you might split them if you find this dessert too rice.

Homemade Chocolate Syrup

Ingredients

• 1 cup water
• 1 cup unsweetened cocoa powder, such as Hershey’s
• 1 teaspoon pure vanilla extract
• 1/2 cup honey
• 1/4 cup maple syrup

Instructions

1. In a sturdy saucepan with a solid bottom, over a high flame, heat the water to boiling.
2. Turn the flame to low and add the cocoa powder and extract. Stir well to combine, until it is smooth, with no lumps.
3. Add the honey and maple syrup and stir well. Bring to just about boiling, stirring constantly.
4. Reduce the heat to low and simmer 4 minutes, until it has thickened to your desired consistency. Use as is on ice cream or other desserts.
5. Any remaining can be stored in a jar and used as desired. You can heat in the microwave for 15 to 30 seconds to make it pourable or spreadable again.

Net carbs are 60 for the whole batch.

Meringue Nests, Sugar Free

Ingredients

• 4 egg whites, room temperature
• 6 Tablespoons Stevia
• 1/2 teaspoon vanilla extract or other flavoring desired
• 1/4 teaspoon cream of tartar
• 1/8 teaspoon salt

Instructions

1. Preheat the oven to 250F.
2. Line two baking sheets with parchment paper.
3. Arrange the oven racks on second lowest and second highest positions.
4. In clean glass or metal bowl, combine the egg whites, stevia, extract, cream of tartar and salt.
5. Beat on medium high until medium stiff peaks form and mixture becomes a bit shiny. Do not beat until stiff.
6. With a spoon, place large dollops onto the baking sheet and press down in the middle to form nests. Or, if you want one huge Pavlova, empty out the mixture onto the baking sheet and shape into a nest.
7. Bake for 18 to 20 minutes at 250F.
8. Reduce oven temperature to 200F and continue to bake for another 18 to 20 minutes, until crisp and tips are just starting to brown.
9. If you have made nests, turn off oven and let meringues sit inside for 2 hours or overnight.
10. If you have made a Pavlova, bake for another 30 minutes. Then turn off the oven and let it sit overnight to dry out.
11. When ready to serve, remove from the pan and carefully peel off the cooking parchment. Place on a plate and fill with fruit, fruit filling or spread, and so on.

Strawberries, kiwis and more all make great toppings. The net carbs will be whatever fruit you are using. Add a dollop of yogurt or drizzle of cream for added moistness.

Rock Cakes

Rock cakes only resemble a rock if you leave them sitting out too long. Eat them up, or freeze the leftovers to eat as needed.

Ingredients

• 2 tablespoons canola oil for greasing
• 8 ounces self-rising flour
• 1 teaspoon double-action baking powder
• 4 ounces unsalted butter, softened
• 2 ounces raw honey white granulated sugar
• 4 ounces raisins or dried currants
• 1 medium egg
• 2 to 3 tablespoons low fat milk, room temperature

Instructions

1. Heat the oven to 400F.
2. Grease, or line with foil and grease, 2 large baking sheets.
3. Over a large glass bowl, sift together the flour and baking powder.
4. Add the butter and cut in using a pastry cutter or two knives until the mixture resembles fine breadcrumbs.
5. Fold in the honey and raisins gently.
6. Add the egg and 1 tablespoon of the milk. Mix to create a stiff dough.
7. If the mixture is still dry add milk an additional tablespoon at a time until it reaches the desired consistency, firm and not too soft or runny.
8. Using a tablespoon or large spoon, divide the mixture into 12 portions of dough.
9. Placing each portion on one of the cookie sheets, spacing them evenly so they are not too close together.
10. Bake in the preheated oven for 15 to 17 minutes or until golden brown.
11. Remove from the oven and turn out the rock cakes onto a wire rack immediately to avoid them getting soggy.
12. Let cool for about 30 minutes so no one burns their mouth on the hot fruit.
13. Serve warm with butter or sugar-free jam.

Try craisins, chopped dates, or a mixture to add variety. If adding craisins, you can also add a drop of orange extract to the batter.

Leftovers: Let them cool completely. Then wrap them in some paper towels and place in a plastic bag. Squeeze all the air of the bag and close it tightly. Store in a cool, dry place and eat the next day, or place in the freezer.

Net carbs for the total recipe, 100 grams.

Super Berry Surprise

Sometimes you get unexpected guests and need a nice dessert, or you’re on the run for a pot luck or picnic. Try this simple but tasty treat, using one of your homemade angel food cakes and some delicious fresh berries.

Ingredients

• 1 homemade Angel Food Cake (see recipe above)
• 2 cups 0% Greek style vanilla yogurt
• 1/4 cup raw honey
• 1 cup fresh raspberries, or frozen and thawed
• 1 cup fresh strawberries, sliced
• 1/4 cup fresh blackberries
• 1/4 cup fresh orange juice
• Berries for garnish on top

Instructions

1. Cut the cake into 3 layers, and place one on a serving platter.
2. Using a pastry brush, brush the layer with some of the orange juice.
3. With an electric mixer, beat the yogurt and honey together until well blended.
4. Remove about 1/3rd of the mixture and set aside in a small bowl.
5. Using a wooden spoon or rubber spatula, fold the berries in gently into the larger bowl of mixture.
6. Spread half of the mixture on the first cake layer, spreading until just about the inner and outer edges of the bundt cake.
7. Place another layer of cake on top. Brush with the orange juice.
8. Place the second half of the mixture on top of the second layer, working your way towards the edges.
9. Place the third layer on top of the cake and press down firmly.
10. Pour the remaining orange juice around the top layer of the cake.
11. Top with the yogurt in the smaller bowl. Either leave it all on top, or spread it down the sides like frosting.
12. Decorate with fruit as desired, and refrigerate until ready to serve or to take with you. If it is a hot day and you have a short time span until you have to leave, you can place it in the freezer for up to 30 minutes.

Frequently asked questions

Is honey healthier than sugar?

Only slightly. Honey contains tiny amounts of antioxidants and minerals, but your body treats it much like sugar. Use it sparingly.

What is the best sugar substitute for diabetes?

Non-nutritive sweeteners like stevia and monk fruit have little effect on blood sugar. Check with your doctor or dietitian about the right choice for you.

Are sugar-free desserts low in calories?

Not necessarily. Flour, butter, nuts and chocolate still add plenty of calories, so watch portion sizes.

Related: low-carb bread recipes, low-carb syrups and sauces and low-carb breakfast ideas.

This article is for general information and isn’t a substitute for advice from your doctor or another qualified health professional. Check with them before starting a new exercise or eating plan, especially if you have a health condition, are pregnant or take medication.