Cut The Sugar

Cut The Sugar Cut the Sugar 2021

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Better Homes & Gardens Cut the Sugar includes 100 recipes to help you easily reduce the added sugars in your diet. Recipes include low-sugar desserts, made over condiments (often time a hidden source of added sugar), high protein snacks, and well-balanced main dishes. Filled with valuable information, this issue will help you determine how much sugar should you eat, teach you how to search for hidden sources of sugar on food labels, how to clean out the excess sweets from your pantry, and how to add flavor to recipes without adding sugar. A guide to sugar substitutes answers the question, “Are sugar substitutes OK?”

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1 minuti
from the editor

If you’ve found yourself reaching for sweets more than usual, don’t worry; you’re not alone! It’s natural to crave sweets—especially when stress levels are high. And while a sugary treat now and then is perfectly fine, too much added sugar can wreak havoc on our health. It’s always a good time to reevaluate our sugar habits. Inside, we answer all your sweet questions: Is sugar addictive? Is honey healthier than cane sugar? What’s the difference between added sugars and natural sugars? Once you understand the basics, learn how to navigate the grocery aisle and choose healthier ingredients. And finally, get into the kitchen with these recipes—more than 100 in all—designed to help you crush that sugar habit once and for all. Because dessert is an obvious topic, we’ll show you how to get…

7 minuti
crush the sugar habit

HEART While saturated fat has long been thought of as the cause of heart disease, newer research points to a link between added sugar and poor heart health. An analysis of more than 11,000 studies found that a diet high in added sugar increased blood pressure, triglycerides, and LDL (bad) cholesterol, all of which contribute to heart disease. TEETH It’s true that eating too much candy can rot your teeth. Sugar interacts with the saliva and bacteria in your mouth to create an acidic environment, which in turn eats away at the enamel on your teeth and creates cavities. BRAIN Although the brain needs carbohydrate to do its job, too much of the sweet stuff may impair memory. What’s more, excessive sugar intake among adults is associated with poor cognitive function. PANCREAS There are many reasons a…

8 minuti
start smart

SMOOTHIE BASE RECIPE START TO FINISH 10 minutes ½ cup fresh or frozen fruit and/or vegetables*½ cup ice** (optional)⅓ cup frozen banana slices¼ cup plain low-fat Greek yogurt¼ cup fruit juice2 to 3 tsp. flaxseed meal (optional)½ tsp. honey 1. In a blender combine all of the ingredients. Cover and blend at least 3 minutes or until smooth. Makes 1 serving (¾ cup each). *TIP If using frozen vegetables, cook according to package directions. Cool before adding to smoothie. **TIP If using fresh fruit or vegetables, add up to ½ cup ice. POPPY SEED WAFFLES WITH CITRUS SYRUP HANDS ON 15 minutes STAND 5 minutes BAKE per manufacturer’s directions 1¼ cups almond flour or almond meal⅓ cup whole wheat flour2 Tbsp. flaxseed meal2 tsp. poppy seeds1½ tsp. baking powder¼ tsp. salt¾ cup fat-free milk¼ cup refrigerated or frozen egg product,…

1 minuti
a splash of sweet

CUT-THE-SUGAR VANILLA CREAMER START TO FINISH 10 minutes 2 cups half-and-half,* whole milk, milk, or nondairy milk3 to 4 Tbsp. Date Syrup or 2 to 3 Tbsp. honey1 tsp. vanilla 1. In a 1-qt. canning jar combine all ingredients; seal. Store in refrigerator up to 2 weeks. Shake or stir before serving. Makes 36 servings (1 Tbsp. each). PER SERVING 18 cal., 1 g fat, (1 g sat. fat), 5 mg chol., 8 mg sodium, 1 g carb., 0 g fiber, 1 g sugars, 0 g pro. *TIP Or use 1 cup whole milk and 1 cup heavy cream. DATE SYRUP In a small bowl pour 1 cup boiling water over ½ cup chopped pitted whole dates. Let stand 10 minutes. Transfer mixture to a blender or food processor. Cover and blend or process 2 minutes or…

7 minuti
salad shake-up

SEARED SCALLOP, SPINACH, AND ZUCCHINI NOODLE SALAD START TO FINISH 30 minutes 12 fresh or frozen sea scallops (18 oz.)1 medium zucchini, trimmed½ tsp. olive oil2 Tbsp. 100% orange juice2 Tbsp. champagne vinegar or cider vinegar1 Tbsp. toasted sesame oil1 tsp. grated fresh ginger½ tsp. sea salt½ tsp. lime zest1½ cups torn fresh spinach leaves1 cucumber, halved and sliced⅔ cup thinly sliced radishes and/or watermelon radishes¼ tsp. black pepper1 Tbsp. olive oil2 Tbsp. sesame seeds, toasted 1. Thaw scallops if frozen. Using a vegetable spiralizer or mandoline, cut zucchini into long, thin noodles. In a 10-inch skillet heat the ½ tsp. olive oil over medium-high. Add zucchini noodles. Cook and stir 1 minute or just until tender; cool. 2. Meanwhile, in a large bowl combine orange juice, vinegar, sesame oil, ginger, ¼ tsp. of…

8 minuti
bitter bites

MATCHA-GINGER BALLS HANDS ON 30 minutes CHILL 1 hour BAKE 10 minutes per batch at 350°F ½ cup shortening1 Tbsp. matcha (green tea powder)1 Tbsp. grated fresh ginger or 2 tsp. ground ginger1 Tbsp. vanilla1 tsp. lemon zest¾ cup packed brown sugar1 tsp. baking powder½ tsp. baking soda¼ tsp. salt2 eggs2½ cups all-purpose flourGreen food coloring (optional)Unsweetened cocoa powder 1. In a large bowl combine first five ingredients (through lemon zest). Beat with a mixer on medium until combined. Add brown sugar; beat until fluffy. Beat in baking powder, baking soda, and salt. Beat in eggs. Beat in flour and, if desired, food coloring. Cover and chill 1 hour or until dough is easy to handle. 2. Preheat oven to 350°F. Shape dough in 1-inch balls. Place balls 2 inches apart on an ungreased cookie sheet.…