Category Archives: Low Sugar

Watermelon and Tomato Gazpacho

July 11, 2019 by pamflo

The delightful flavors of watermelon, ripe tomatoes and cucumbers come together to create this sweet and savory chilled soup. With the added tang of a lime and the heat of a jalapeño, this is the perfect dish for a hot and steamy summer night! This soup can be served smooth or chunky. If you want a combination of both, puree the soup completely in a blender or food processor, and then add the extra finely diced watermelon and cucumbers. If […]

Categories: Appetizer, Dairy Free, Fruit, Gluten Free, Healthish, Low Sugar, Lunch Ideas, Side Dish, Vegetables, Vegetarian • Tags: No Cooking, Whiz

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Easy Chocolate Cups

June 20, 2019 by pamflo

Dark chocolate is rich in antioxidants and minerals such as magnesium, zinc and iron, and has been shown to have many health benefits. Studies show that chocolate can help reduce inflammation in the body and it’s a mood booster too! There are many good quality brands of chocolate on the market, but be sure to use chocolate containing between 65 and 80 percent cacao. Most professional chocolate is “tempered”, which is the process of melting, cooling and then reheating the […]

Categories: Candy, Chocolate, Dairy Free, Gluten Free, Healthish, Low Sugar, Nuts/Seeds • Tags: Chill, Melt

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Blueberry and Cashew Smoothie

June 13, 2019 by pamflo

Blueberries are low in calories, high in fiber and help reduce the risk of chronic disease. Studies show that blueberries can improve heart and brain health, as well. Cashews have a sweet, buttery taste and are an excellent source of several vitamins, minerals and antioxidants. These healthy and delicious ingredients come together in this smoothie with the addition of mint leaves and a squeeze of lime juice. We’re on the cusp of blueberry season in Massachusetts, but feel free to […]

Categories: Beverage, Breakfast Ideas, Dairy Free, Drinks, Fruit, Gluten Free, Low Sugar, Smoothies/Shakes • Tags: Whiz

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Nutty Strawberry Crisp

May 23, 2019 by pamflo

Strawberries are an iconic summer treat – sweet, juicy and a little tart. Fresh strawberries can be easily transformed into a bubbly, fragrant and beautiful dessert. This crisp is a perfect way to enjoy strawberry season. A lightly sweetened crumbly topping made with a variety of chopped nuts adds a nice crispy texture to each bite. I find the best way to enjoy this crisp is by serving it warm, maybe with some frozen yogurt or ice cream of your […]

Categories: Dairy Free, Dessert, Dressing, Fruit, Gluten Free, Healthish, Low Sugar, Nuts • Tags: Bake

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Carrot and Apple Muffins

May 16, 2019 by pamflo

Looking for a breakfast treat that’s healthy, not too sweet and easy to make? Gluten and dairy free, these carrot muffins are just the right combination of sweet and savory. The muffins take a combination of some favorite pantry ingredients like applesauce, oats and nuts, and unites them with freshly grated carrots to create a delicious treat. The carrots provide a dose of both Vitamin A and Vitamin C. I’m not sure these delightful muffins will last very long, but […]

Categories: Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Healthish, Low Sugar, Muffins, Nuts, Vegetables • Tags: Bake

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Creamy Cashew Latte

April 4, 2019 by pamflo

I was completely on-board when Bulletproof coffee was all the rage as a replacement for breakfast, and to boost energy and endurance by adding grass-fed unsalted butter and coconut (or MCT) oil. I also added cinnamon and vanilla extract before whizzing my energizing beverage in a high speed blender. This creamy cashew latte is lower in calories, dairy free, and a very satisfying alternative. I roasted unsalted cashews and used a couple of dates as a natural sweetener. I brewed […]

Categories: Beverage, Breakfast Ideas, Dairy Free, Gluten Free, Low Sugar, Nuts • Tags: Toast, Whiz

Almond Chocolate Chip (No Cook) Oat Bars

March 7, 2019 by pamflo

There is a vast array of snack bars, protein bars and crunchy snack items on the market. I love making my own snack bars since I can choose my ingredients and know there are no stabilizers or added sugar. These bars couldn’t be easier to make as they don’t even require cooking, just a trip to the freezer. Almond butter is the base of the bar, and the oats keep the bars together along with maple syrup. I added lightly […]

Categories: Bars, Breakfast Ideas, Chocolate, Dairy Free, Dessert, Gluten Free, Healthish, Low Sugar • Tags: No Cooking

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Roasted Citrus Slices

November 20, 2018 by pamflo

With the holidays around the corner and the assortment of tempting foods, I thought a simple, lightly sweetened citrus recipe could be a perfect alternative. We’re on the cusp of the citrus season, so try experimenting with the wide variety of oranges, tangerines and grapefruit. Serve these lightly caramelized slices and their accumulated juices over your favorite yogurt with sprigs of fresh mint for a scrumptious dessert. If you find yourself not wanting to heat the broiler, toss the fresh […]

Categories: Fruit, Gluten Free, Healthish, Holiday Ideas, Low Sugar • Tags: Broil

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Pumpkin and Apple Smoothie

November 1, 2018 by pamflo

Pumpkin purée is low in calories, high in nutrients and readily available. It is a great source of potassium, fiber and Vitamin A. Don’t mistakenly purchase pumpkin pie filling which is spiced and already sweetened. Canned pumpkin is cooked and pureed pumpkin flesh, nothing more. I usually grab a few extra cans this time of year for soups/chilis, pancakes/waffles, as an addition to oatmeal, and of course baked goods. I thought it might be fun to make a fall inspired pumpkin […]

Categories: Beverage, Dairy Free, Gluten Free, Healthish, Low Sugar, Smoothies/Shakes, Vegetables • Tags: Whiz

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Chocolate Dipped Flourless Oatmeal Cookies

October 18, 2018 by pamflo

It’s a chilly 46 degrees right now as I write this post. Perfect weather for baking 🙂 These oatmeal cookies have almond flour as a substitute for white flour and are sweetened with coconut palm sugar. Coconut palm sugar (not to be confused with palm sugar) is made from the sap of the coconut palm tree. This is a solid alternative sweetener for refined sugars and is most similar to brown sugar. Although this type of sugar provides the same […]

Categories: Chocolate, Cookies, Cooking Tips, Dairy Free, Dessert, Gluten Free, Healthish, Low Sugar • Tags: Bake

Chocolate Dipped Figs

September 27, 2018 by pamflo

Let’s talk a little about figs — Black Mission, Brown Turkey, Green Kadota and Calimyrna figs are the varieties that are commonly available. Although not local to New England, the season for figs starts in the spring and goes through October. I used Black Mission figs for this simple but delicious treat. Figs are a unique seeded fruit with a sweet jammy flavor and soft chewy texture. A great source of fiber and nutrients, they’re delicate with a short shelf […]

Categories: Chocolate, Dessert, Fruit, Gifts, Gluten Free, Low Sugar • Tags: Melt

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Peanut Butter Banana Muffins – Gluten Free

August 23, 2018 by pamflo

As we head for September, I’m ready to get back to baking. Always in need of a healthy, easy snack option, these muffins take a combination of some favorite pantry ingredients like bananas, peanut butter and dark chocolate and unite them in a portable treat. This is the type of recipe that can easily handle substitutions. Try blueberries or chopped nuts in place of the dark chocolate chips. Coconut oil or ghee can be used in place of the unsalted […]

Categories: Breakfast Ideas, Gluten Free, Low Sugar, Muffins, Snack • Tags: Bake

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Spiked Watermelon Mint Popsicles

August 16, 2018 by pamflo

What fun I had making boozy watermelon popsicles! I made two delicious batches of the pops, one spiked with citrus vodka and a non-alcoholic version with fresh squeezed orange juice. Both popsicles were a scrumptious and refreshing summer treat! With only 8 popsicle molds, I used the extra juice to make ice cubes. I recommend using wooden popsicle sticks for the ice cubes. Although the watermelon juice separates and settles at the bottom of the pop, it doesn’t affect the […]

Categories: Boozy, Dairy Free, Gluten Free, Low Sugar, Popsicles • Tags: No Cooking, Whiz

Horchata

August 9, 2018 by pamflo

If you’ve spent anytime in Cape Cod you know that the village of Hyannis is a bustling spot in the summer months. There is a family owned, rustic cafe off the beaten path called Spoon and Seed that serves breakfast and lunch. At some point it was a hidden gem, but with a two hour wait on a weekend morning, the word is out. There is no shortage of delicious items on the menu, especially the horchata served over ice […]

Categories: Beverage, Dairy Free, Gluten Free, Low Sugar, Rice/Grains • Tags: No Cooking, Whiz

Watermelon Slices with Whipped Vanilla Ricotta

August 2, 2018 by pamflo

I’ve been playing around with watermelon recipes these last few weeks. Grilling it, both indoors and out, and adding toppings like a spicy salsa and even coating it in dark chocolate. These recipes still need some tinkering 🙂 Now here’s a fun riff on a dessert “pizza” with the watermelon slices resembling slices of pizza. This is a refreshing and easy dish requiring just assembly, but no cooking. It’s a beautiful light dessert or a creative brunch dish.

Categories: Breakfast Ideas, Dessert, Fruit, Gluten Free, Healthish, Low Sugar • Tags: No Cooking

Nutty Vanilla Protein Balls

July 26, 2018 by pamflo

I’m working hard to reduce the amount of sugar in the foods I cook and consume, especially desserts. Although using protein powder and no sweetener might seem a bit outrageous, these protein balls are a perfect quick, healthy breakfast or snack. They require no cooking, although a food processor is needed to thoroughly blend the ingredients. Did I say no sweetener 🙂 I’m a fan of using collagen protein powder and I like the Bulletproof Brand. It’s dairy free, gluten […]

Categories: Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Low Sugar, Nuts, Paleo, Seeds, Snack

Paleo Coconut Caramel Bars

July 12, 2018 by pamflo

I love to inspire people in the kitchen and so I don’t often talk about recipe failures. However, I make many with all the experimenting that I do! The first round of making this recipe was a complete failure. The thing about baking is that it takes focus, attention to detail and respect for the right proportion of ingredients. It’s also why baking is so enjoyable too! This recipe is free of grain, dairy and refined sugars and instead uses […]

Categories: Bars, Chocolate, Dairy Free, Dessert, Gluten Free, Low Sugar, Paleo • Tags: Bake, Simmer

Balsamic Berry Parfait with Whipped Mascarpone Cream

June 28, 2018 by pamflo

Summer has arrived and with the celebration of July 4th around the corner, here is a delicious, savory “patriotic” parfait. With a quick and easy stove-top balsamic glaze for the sweet berries and freshly whipped homemade cream, this is a delectable dessert for entertaining and celebrating. This delightful treat is best served in a clear glass alternating layers of the cream and balsamic berries. Top the parfait with chopped fresh mint.

Categories: Dessert, Fruit, Gluten Free, Low Sugar • Tags: Boil, Whip

Blueberry Cornmeal Tart

June 14, 2018 by pamflo

As I close in on almost 5 years of blogging, I’m re-visitng some of my most popular posts. With blueberries in season you should try this delightful and easy cornmeal tart. Blueberries are considered a super “brain” food, as studies show these blue beauties help with cognitive function and can boost memory. This rustic tart is fun and the cornmeal crust is much more forgiving then regular pie dough. The dough is similar to a cookie dough and just needs to […]

Categories: Dessert, Fruit, Low Sugar, Pies/Tarts • Tags: Bake

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Healthy Chocolate Breakfast Muffins

May 31, 2018 by pamflo

Looking for a breakfast treat that’s healthy, not too sweet and easy to make? These flourless, dairy free chocolate muffins are just the right combination of sweet and savory. These muffins contain amazing fudgy chocolatey-ness from good quality cocoa powder. Maybe chocolate is not a popular item on your breakfast menu, if that’s the case you can skip the sprinkle of dark chocolate chips. Avocado and coconut milk add the moisture and dates act as a natural sweetener. With so […]

Categories: Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Low Sugar, Muffins, Paleo • Tags: Bake, Whiz

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Almond Milk Granita

May 24, 2018 by pamflo

Almond granita served with an expresso shot and a brioche bun is a popular breakfast in Italy. Very sophisticated, right?! Why not make some of your own. A granita or these icy flakes are created when you scrape the mixture while it’s in the process of freezing. Usually a granita is made from a liquid, sugar and flavorings. I used blanched almonds which have their skins removed, filtered water, a little maple syrup, both almond and vanilla extract and cinnamon. […]

Categories: Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Ice Cream, Low Sugar • Tags: No Cooking, Whiz

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Zest For Cooking

I love to cook and share my love of food!

Category Archives: Low Sugar

Watermelon and Tomato Gazpacho

Easy Chocolate Cups

Blueberry and Cashew Smoothie

Nutty Strawberry Crisp

Carrot and Apple Muffins

Creamy Cashew Latte

Almond Chocolate Chip (No Cook) Oat Bars

Roasted Citrus Slices

Pumpkin and Apple Smoothie

Chocolate Dipped Flourless Oatmeal Cookies

Chocolate Dipped Figs

Peanut Butter Banana Muffins – Gluten Free

Spiked Watermelon Mint Popsicles

Horchata

Watermelon Slices with Whipped Vanilla Ricotta

Nutty Vanilla Protein Balls

Paleo Coconut Caramel Bars

Balsamic Berry Parfait with Whipped Mascarpone Cream

Blueberry Cornmeal Tart

Healthy Chocolate Breakfast Muffins

Almond Milk Granita