Dark Chocolate Pot de Cream with Fresh Raspberries

This recipe is a little gem. It is so decadent and delicious yet lacks gluten, dairy and excessive sugar. Even better the ingredients come together quickly. Using a blender is a cheater’s way to make sure your custard is smooth and silky rather than lumpy.

---

Dark Chocolate Pot de Crème with Fresh Raspberries

Yields: 6 servings
Time: 15 minutes active time, 2+ hours resting time

Ingredients:

1 13.5 ounce can full-fat coconut milk
2 eggs
2 Tablespoons maple syrup
1 teaspoon vanilla extract
Pinch sea salt
5 oz. dark chocolate chips (about 1 cup chips)
Fresh raspberries (or another berry)
Optional additional garnish: Coconut whipped cream and chocolate shavings

Directions:

1. Wisk together the coconut milk, eggs, maple syrup, vanilla and salt in a medium saucepan. Gently warm the mixture until it is steaming and starting to coat the back of a spatula. Do not let the mixture boil.

2. Place the chocolate chips in the blender. Once the coconut milk mixture is steaming and starting to thicken, pour it into the blender over the chocolate. Purée the chocolate and coconut mixture until it is smooth, and the chocolate is fully melted.

3. Pour the chocolate cream into 6 ramekins. Gently tap the ramekins to release air bubbles from the cream.

4. Chill for the pot de cream to allow it to solidify. The cream will be a pudding-like consistency in about 1-2 hours. Refrigerate longer for a firmer mousse-like consistency.

5. Remove the pot de cream from the refrigerator about 10 minutes before serving to allow them to come to room temperature. Garnish with fresh raspberries.

S'more Cupcakes

This week is a birthday week at my house. I strongly believe that life is meant to be celebrated, but not at the expense of feeling unwell. In our household, three out of four of us eat gluten and dairy free to ensure we feel our best. Over the years, I've become adept at creating gluten-free, dairy-free, and (mostly) refined sugar-free treats that are both indulgent and perfect for celebrations. These cupcakes have a delightful graham cracker-like flavor, thanks to the cinnamon and honey, which pairs beautifully with the rich chocolate frosting and toasted marshmallow. The recipe is too good not to share!

---

S’more Cupcakes with Chocolate Fudge Frosting and Toasted Marshmallow

Author: Erica Leazenby, MD (cake adapted from Sweet Laurel)
Makes: 10 cupcakes

Ingredients:

Frosting:

4 ounces semi-sweet or dark chocolate chips (allergen friendly if needed)
1/4 cup coconut oil
1/2 cup smooth unsweetened almond butter

Garnish:

10 large marshmallows

Cake:

2 1/2 cups almond flour
1/2 tsp baking soda
1/2 tsp sea salt
2 1/2 tsp ground cinnamon
2 eggs
1/4 cup coconut oil, melted
1/2 cup honey
1 tsp vanilla extract

Directions:

For the graham cracker flavored cupcakes:

• Preheat the oven to 350 degrees F (or 325 degrees F if using the convection setting).

• Line your muffin tins with cupcake liners.

• Combine the almond flour, baking soda, salt, and cinnamon; mix well. In a separate bowel, combine the eggs, coconut oil, honey and vanilla. Whisk the wet ingredients until they are well incorporated. Add the wet ingredient to the dry ingredients and mix until a batter is formed. Divide the batter evenly among the 10 cupcake liners.

• Bake the cupcakes for approximately 20-25 minutes or until a toothpick inserted into the middle of the cupcake comes out clean. Allow the cupcakes to cool to room tempature.

For the frosting:

• Place the chocolate chips and coconut oil in a microwave safe bowl. Heat the mixture in the microwave in 15-30 second increments, stiring frequently, until the chips are nearly completely melted. Remove the mixture from the microwave. Continue to stir the chocolate until it is smooth and all the chips have completely melted. Take care to not overheat the chocolate.

• Once the chocolate mixture is complete smooth, add the almond butter. Stir until well combined.

• Allow the frosting to cool.

  • For soft, spreadable frosting, allow the frosting to cool to room temperature.

  • For more firm frosting that can be piped, cool the frosting in the refrigerator until it is firm, but not hard. This may take 15-45 minutes depending on the starting temperature.

Garnish:

• Preheat the over broiler.

• Place the 10 marshmallows on a parchment paper lined baking sheet.

• Place the baking sheet on the top shelf of the oven. Toast the marshmallows to desired color, about 20-30 seconds. Watch closely.

• Allow to cool.

Putting it all together:

• Top the cupcakes with chocolate frosting once they are completely cool. Garnish with a toasted marshmallow. Enjoy.

---

More gluten and dairy free treats:

A PRIMER ON GLUTEN-FREE FLOURS

GLUTEN & DAIRY FREE GINGERBREAD BISCOTTI

BANANA PECAN BREAKFAST BREAD

GRAIN-FREE CHOCOLATE ZUCCHINI MUFFINS

Grain-Free Chocolate Zucchini Muffins

The squash plants in my garden have yielded an incredible amount of fruit this year. I've been creative in utilizing this bounty: crafting dinner sides of sautéed zucchini with caramelized onions and oregano, preparing zucchini fritters, incorporating zucchini into turkey meatballs and burgers, concocting zucchini fried rice, sharing the surplus with my neighbors, and even baking zucchini muffins! While I've managed to gather most zucchinis when they're small and tender, inevitably there are a few that escape notice and grow larger below the garden foliage. This recipe is excellent for utilizing the oversized produce; just remember to remove any large seeds.

These muffins fall within the realm of indulgence due to the addition of maple syrup (yep, it's still added sugar), yet they maintain a notably lower sweetness level compared to numerous renditions of zucchini quick breads. The inclusion of almond butter also introduces some wholesome, polyunsaturated fats, imparting a hint of virtuousness to the muffins.

---

Grain-Free Chocolate Zucchini Muffins

Author: Erica Leazenby, MD (Inspired by Pamela Salzman)
Makes: 12 muffins
Time: 35 minutes

Ingredients:

• Coconut oil for greasing the muffin pan

• 1 cup creamy, unsweetened, unsalted almond butter, raw or roasted

• 2 cups of shredded zucchini, about 1 medium zucchini (do not squeeze out excess liquid)

• 1/3 cup pure maple syrup

• ¼ cup cocoa powder

• ¼ teaspoon fine ground sea salt

• 1.5 teaspoon baking soda

• 2 large eggs

• 1 teaspoon pure vanilla extract

• 1/2 cup dark or semi-sweet chocolate chips

Directions:

1. Preheat your oven to 350 degrees (or 325 convection). Grease and/or line your muffins tins.

2. In a large bowl combine all the ingredients.

3. Divide the batter evenly into the prepared muffin pan and bake until just set and a toothpick comes out clean or with dry crumbs. Do not overbake. Standard size muffins will take about 20-25 minutes to bake.

4. Allow to cool before serving.

Estimated nutritional value per muffin: Total Calories 221, Total Fat 17.5g, Carbs 19g, Fiber 2g, Protein 5g

---

Other Gluten-free Treat Recipes:
PECAN BANANA BREAKFAST BREAD
TOASTED MARZIPAN
GLUTEN & DAIRY FREE GINGERBREAD BISCOTTI

Gluten & Dairy Free Gingerbread Biscotti

Gingerbread is the scent of Christmas for me. I love a spicy cookie to dip in my coffee. This recipes is adapted from the NYT cooking website. The list of spices is lengthy, but worth the effort to assemble. There is no oil in this recipe making the cookies even more crisp and coffee perfect.

---

Gingerbread Biscotti

Author: Erica Leazenby, MD
Makes: about 18-20 biscotti
Time: about 1 hour

Ingredients:

• 2 large eggs, room temperature

• 2/3 packed cup light brown sugar or coconut sugar

• 1/3 cup granulated sugar

• 1 tablespoon ground ginger

• 1 teaspoon ground cinnamon

• 1/2 teaspoon ground nutmeg

• 1/2 teaspoon ground cloves

• 1/4 teaspoon ground cardamom

• 1 whole star anise, finely ground (about a 1/4 teaspoon)

• 1 teaspoon instant espresso powder (or 1/2 teaspoon coffee extract)

• 1 teaspoon kosher salt

• 1/2 teaspoon baking soda

• 1 teaspoon almond extract

• 1/4 teaspoon lemon extract

• 1 3/4 cup 1:1 gluten-free flour mix (look for a blend that contains xanthan gum)

• 1/2 cup slivered almonds (optional for additional texture)

• 2/3 cup dark or semisweet chocolate chips (about 4 ounces)

• 1 teaspoon coconut oil

Directions:

1. Heat the oven to 350 degrees (or 325 if using a convection oven). Line a large baking sheet with parchment paper.

2. In the bowl of a stand mixer fitted with the paddle attachment, add the eggs, both sugars, ginger, cinnamon, nutmeg, cloves, cardamom, star anise, espresso powder, salt, baking soda, almond extract and lemon extract. Beat the mixture on a low speed until all the ingredients are combined, scraping down the bowl and beater as needed, then increase the mixer speed to high and beat for a full 90 seconds or until the mixture is slightly paler, thick and ribbony.

3. Add the GF flour. Beat on low speed until the flour is mostly combined. Scrape the sides and bottom of the bowl to incorporate any remaining dry bits into the dough. Stir in the almonds if using. The dough will be very sticky.

4. Divide the dough in half. Lightly flour your hands and mold the dough into two logs about 3 inches wide and 1 inch tall on the lined baking sheet. Bake the logs until they puffs slightly and spreads a little. They will turn golden brown at the edges and will be firm to the touch, about 15-18 minutes.

5. Remove the logs from the oven and allow to cool for 5-10 minutes. When the logs are cool enough to handle, transfer them to a cutting board. Using a serrated knife, cut the logs at a diagonal into ¾-inch-wide slices. Return the slices to the baking sheet, lying them on their sides. Return the baking sheet to the oven.

6. Bake the slices for an additional 8-12 minutes, flipping them halfway through. The biscotti should be dry in the centers. Extend the bake time if you like drier, crunchier biscotti. Remove the baking sheet from the oven and allow the biscotti to cool. When the biscotti have cooled completely, turn the slices top sides up.

7. In a double-boiler or a heatproof bowl set over simmering water, melt the chocolate and coconut oil, stirring until completely smooth. Remove the bowl from the heat using care to not get steam or water in the melted chocolate. Use a small spoon to drizzle the melted chocolate on the tops of the biscotti. Alternately, dip the tops of biscotti in the chocolate. Allow the chocolate to sit at room temperature or in the refrigerator to fully set. The biscotti will last for a few of weeks in an airtight container at room temperature.

---

More gluten and dairy free holiday treats:
TOASTED MARZIPAN
TIPS TO MAKE YOUR HOLIDAY COOKIES MORE WHOLESOME

Apple Cider Madelines

Fall is my favorite time of year. Although my kids are getting older, we still enjoy picking apples , hunting pumpkins and riding haywagons together. Inspired by apple cider donuts, these madeleines are a special treat to use the fresh and flavorful cider purchased from our trip to the orchard.

---

• 1/2 tsp psyllium husk (optional but adds moisture)

• 2/3 cup coconut sugar

• 6 Tbsp plant based butter

• 2 eggs

• 3/4 cup apple cider

Topping:

• 1/3 cup coconut sugar

• 1 tsp cinnamon

Apple cider Madelines

Ingredients:

• 1 cup all purpose gluten free flout (I like 1:1 Bod’s Red Mill.)

• 1/2 cup almond flour

• 1 1/2 tsp baking powder

• 1/4 tsp baking soda

• 1/4 tsp salt

• 1/4 tsp cream of tartar

• 1 tsp cinnamon

• 1/4 tsp nutmeg

Directions:

1. Preheat oven to 350. Grease a standard Madeline pan. (Donut pans or mini-muffin tins also work if well greased.).

2. In a large mixing bowl combine the flours, baking powder, baking soda, salt, cream of tartare, spices and sugar until well mixed.

3. Create a well in the center of the dry mixture. Add the eggs, butter and cider. Mix until the batter is smooth.

4. Spoon the mixture into the prepared Madeleine tin until each well is approximately 3/4 full.

5. Bake 6-8 minutes or until the edges of the Madeleine are golden brown. The Madeleines should be firm to touch and spring back when touched.

6. Allow the madeleines to cool for 1-2 minutes. Remove them from the tin and dip in the cinnamon sugar mixture.

(This blog post is not sponsored by any manufacturer. However, at no cost to you, Relish Health may receive a commission on purchases made through an Amazon link.)

Toasted Marzipan

I first tasted marzipan while traveling in Toledo, Spain. I purchased a box from a gift shop at a convent, whose nuns have been making treats for centuries. To me the candy tasted heaven sent. I’ve had a love affair with it ever since.  Their bite-sized shape makes them perfect to have a couple (or a few) with coffee or tea. I enjoy making them around this time of year as the nuns originally created them to be a Christmas treat. Luckily, marzipan is very easy to make and is naturally a gluten-free and dairy-free treat.

---

Toasted Marzipan

Author: Erica Leazenby, MD
Servings: 48 bite size pieces
Total time: 30 minutes

Ingredients:

• 2 cups almond meal

• 1 cup cane sugar, puréed to form powdered sugar*

• 1 large egg, white and yoke separated

• 1/2 teaspoon almond extract

Directions:

1. Puree the sugar in a blender until it is the consistency of powdered sugar. This will help the sugar incorporate into your dough and prevent the candies from having a gritty consistency.

2. Combine the almond meal, sugar, egg white and extract in a mixing bowl. Stir the ingredients until they start to form a dry dough. Use your hands to finish kneading the ingredients into a firm ball. The warmth of your hands helps the dough come together.

3. The dough will be the texture and consistency of a firm playdough. This is where the fun begins. Form the dough into bite size shapes of your choice. I like to use silicone flower molds, but simple ovals or small logs decorated with lines from a knife, fork or toothpick also look nice. Be sure to press the dough firmly in the mold if using. Once formed, turn the dough out of the mold and set the formed pieces on a cookie sheet and set aside.

4. Once all the dough has been formed into shapes, prepare an egg wash. Add a splash of water (1-2 tsp) to the reserved yoke. Beat it well until it is a thin consistency. 

5. Preheat the broiler of your oven. (I use the low broiler setting on my oven. If your oven only has one setting I recommend using the middle shelf of your oven for toasting rather than the upper shelf.)

6. While the oven is heating, use a pastry brush to apply a thin coat of egg wash to each candy. 

7. After brushing each candy, place the baking sheet on the top shelf of the oven and leave your oven light on. Toast the candies for 30-60 seconds or until the tops are golden brown. DO NOT leave your candies unattended. They burn very quickly. 

8. Allow to cool and enjoy.

*You can use alternate types of dried sugar like coconut or demerara, but the marzipan will be darker in color. This is one of the few times I use white sugar in my kitchen. Regular powdered sugar can be used, however commercially available powdered sugar contains corn starch and should be avoided if you are trying to avoid corn or grains.

(This blog post is not sponsored by any manufacturer. However, at no cost to you, Relish Health may receive a commission on purchases made through an Amazon link.)

Decadent German Chocolate Chia Pudding

Decadent German Chocolate Chia Pudding

I’ve had some extra time to be creative during COVID quarantine. Breakfasts have become slow family affairs which has been a fun time to experiment with new recipes. Chia pudding is a simple make-ahead option that is in our normal repertoire. This week I decided to make it more exciting with a decedent sauce made from whole, nourishing ingredients. Beyond breakfast, this recipe is delicious enough to be dessert!

Chia seeds are the edible seeds of a flowering plant in the mint family. They are rich in soluble fiber and a good source of short-chain omega-3 fatty acids, antioxidants, iron, and calcium.  When soaked, chia seeds absorb up to 12 times their weight in liquid. The soaked seeds have a gel-like texture that can work as an egg replacement in recipes or, in the case of this recipe, create a tapioca pudding-like product.

Enjoy!

Decadent German Chocolate Chia Pudding

Author: Erica Leazenby

Serves: 4

Time: 10 minute plus 1 hour chilling time

Chocolate Pudding:

• 1 cup non-dairy milk of choice (I use cashew milk, but you may try almond milk or oat milk)

• 1/2 cup full-fat coconut milk

• 1/2 cup chia seeds

• 2 Tablespoons cocoa powder

• 2 Tablespoons maple syrup (or try monk fruit syrup for zero sugar)

• 1/2 teaspoon vanilla

• Pinch of salt

Coconut Pecan Date Sauce:

• 4 large Medjool dates, pitted and soaked in warm water until soft

• 1/4 cup water

• 1/4 teaspoon vanilla

• Pinch of salt

• 2 Tablespoons pecans (Optional: toast for richer flavor)

• 2 Tablespoons unsweetened coconut flakes (Optional: toast for richer flavor)

Directions:

1. Drain the dates and place them in a food processor or blender with a 1/4 cup water, the vanilla and salt. Blend until the mixture is a smooth consistency. Stir in the the coconut and pecans by hand.

2. In a mixing bowl whisk together all the ingredients for the pudding. Pour the mixture into four containers. Top with a quarter of the coconut pecan sauce and garnish as desired with extra pecans and coconut.

3. Chill the pudding for approximately 1 hour before serving.

Calories per serving: 310, Fat: 22g, Total carbs: 28.5, Fiber 12g, Sugar 11.5, Protein 8g

References:

• https://www.medicalnewstoday.com/articles/291334#tips

How to replace butter when baking

How to replace butter when baking

Dairy is a delicious and nutrient-dense food, however not everyone can tolerate digesting it. Scientists estimate that 75% of the world’s population is lactose intolerant. Many other people have a sensitivity or allergy to the protein in milk and find their health is better when dairy is left out of their daily diet. 

Replacing dairy milk with a nut milk and foregoing cheese are straightforward solutions to going dairy-free. However, converting a baking recipe with butter to a non-dairy alternative can be challenging. I’ve listed a few tips below to help you convert your favorite recipes with success. 

Tip 1: Determine the role of butter in the recipe. Butter is comprised of 80% fat and 20% water. When used in baking, the fat provides a softer texture and rich mouth feel while the water provides steam that can help create rise and volume. Butter also has a distinct flavor and the ability to brown. In recipes like quick breads or muffins, butter can often be substituted with bananas, applesauce or pumpkin purees to provide moisture. In recipes where a light, flaky or crisp texture is desired; the fat in the recipe must be substituted in order to produce a similar finished product. 

Tip 2: Choose a liquid or a solid fat for substitution. Liquid fats like olive oil and avocado oil can make lovely substitutes in some baked products, especially recipes that call for melted butter. Liquid fats cannot be creamed with sugar to aerate a batter, so they are best to use in products that are moist and dense, like quick breads. Solid fats, however, can be creamed with sugar or rubbed into flour to trap air and provide lift for light, fluffy cakes and flaky crusts. Coconut oil is a plant-based fat that is solid at room temperature, so it behaves similar to butter when baking. One caveat is that butter melts at 90°F while coconut oil melts at 76°F. Coconut oil can easily melt in a warm kitchen thereby losing its ability to aerate your baked products. Chilling the oil in the refrigerator and taking care to not overwork the batter/dough can mitigate this difference. 

Tip 3: Adjust the quantity of fat. Unlike butter, coconut oil and liquid fats are 100% fat with no water content. Baked goods can feel heavy and greasy if oil is substituted 1-to-1 for butter. When substituting coconut oil for butter reduce the quantity used by 20-25%. 

 Tip 4: Add flavor. Olive oil, avocado oil and coconut oil each have their own subtle flavor profiles. Adding vanilla, citrus zest, cinnamon, herbs or an extra pinch of salt can enhance the flavor of the product and make up for the loss of butter flavor. 

Converting recipes is a science and often requires trial and error. Don’t be afraid to experiment. I’ve had my fair share of less than perfect baked goods, but they usually always taste great. Through experimentation you will find the perfect replacement to get the light and fluffy or crispy texture you are after.

Additional information about reducing dairy in the diet:

Milk and Health: Research from the New England Journal of Medicine

Think you know diary?

Homemade Almond Milk Recipe

Dairy Free, Egg Free Indulgent Eggnog

Homemade Coconut Yogurt

Prepare yourself for sugar season

Halloween marks the official start of sugar season. All of the candy from trick-or-treating gets us primed for the sugar feasting that often accompanies the holidays. Of course, a little sugar is a fun indulgence and makes life… sweeter, but with all of the upcoming office parties, happy hours and family feasts it is easy for our consumption to get out of hand. Understanding sugar and its impacts on your body can be a powerful tool in controlling your health, your weight, and your mood throughout the entire year.

What is sugar and do we need it?

Sugar is a carbohydrate that is naturally present in most whole foods. As we eat, our body produces digestive enzymes that break down these carbohydrates into simple sugars—glucose, galactose and fructose. These simple sugars are absorbed into our bloodstream and are processed by our liver. Glucose is released back into the bloodstream to fuel our cells and body.

Sugar comes in many forms. “Natural sugars” are those that come from whole foods like fruit or dairy. “Added sugars” are those that are added during manufacturing or processing. Added sugars can be natural (honey, maple syrup, coconut sugar, etc.) or processed (cane sugar, high fructose corn syrup, etc.). Added sugars may be used to balance favors, produce caramelization, act as a preservative or extend the shelf life of products. With the variety of sugar forms and the diversity or roles it plays in food production it is easy to understand why sugar has become so prevalent in our food supply. 

Regardless of the type of sugar consumed, our body eventually breaks down all sugars to the same simple forms—glucose, galactose or fructose. Natural, whole food sources of sugars are healthiest because the sugar is accompanied with fiber, water, vitamins and other nutrients that slow the absorption of sugar into our body and put less demand on our metabolism. 

What is the harm in indulgence?

I believe life is meant to be celebrated with the occasional sweet treat. Unfortunately, the average American consumes almost 152 pounds of sugar in one year. That is equal to 3 pounds (or 6 cups) of sugar in one week.  There is abundant medical research that shows that frequent consumption of sugar perpetuates inflammation, weight gain, fatty liver disease and increases our risk of diabetes, heart disease, dental cavities and even Alzheimer’s disease.  

How much sugar is OK?

There are many public health organizations that weigh in on this issue. The America Heart Association, the CDC and the US Department of Health and Human Services among others, recommend no more than 36 grams of added sugar for men per day and no more that 24 grams for women and children over 2 years of age. For reference, one teaspoon of sugar equals 4 grams. It is easy to meet and exceed these recommendations, especially when that grande pumpkin spice latte at Starbucks clocks in at 50 grams per indulgence!

There is definitely a place for sugar in our lives but keeping sugar to a minimum in our everyday lives is a good idea. Reducing added sugar consumption can help minimize the risks of lifestyle related causes of death like obesity, heart disease and diabetes. 

How do you reduce your sugar intake?

Making diet changes is no small task; and there is not necessarily one right way to do it. Below is a list of suggestions that can help you minimize added sugar in your diet. 

1.     Learn the many names of sugar so you can identify it when reading labels. The food industry has become very clever in disguising sugar. Familiarize yourself with the list below.

• Agave Nectar

• Barbados Sugar

• Barley Malt

• Beet Sugar

• Brown Sugar

• Cane Crystals

• Cane Juice Crystals

• Cane Juice

• Caramel

• Carob Syrup or Sugar

• Coconut Nectar/Sugar

• Concentrated Fruit Juice

• Confectioner's Sugar

• Corn Syrup Solids

• Corn Sweetener

• Crystalline Fructose

• Dextrin

• Diastatic Malt

• Diatase

• Evaporated Cane Juice

• Florida Crystals

• Fruit Concentrate

• Glucose Solids

• Golden Sugar/Syrup

• Granulated Sugar

• Grape Sugar

• Grape Juice Concentrate

• High-Fructose Corn Syrup (HFCS)

• Honey

• Icing/Invert Sugar

• Lactose (added)

• Malt Syrup

• Maple Syrup

• Molasses

• Muscovado

• Nectresse

• Palm Sugar

• Refiner's Syrup

• Rice Syrup/Malt

• Sorghum Syrup

• Sugar/Raw Sugar

• Table Sugar

• Treacle

• Turbinado Sugar

• "-ol" sugars: erythritol, ethyl maltol, mannitol, sorbitol

• "-ose" sugars: dextrose, D-mannose, fructose, galactose, glucose, maltose, sucrose

2.     Gradually cut back on sweetened foods. Strategies like replacing sugar sweetened beverages with unsweetened tea or sparkling water, opting for fruit as a dessert or reaching for a square of dark chocolate instead of a Snickers can help move the needle when addressing our sugar consumption. Over time, our palates adapt and we may no longer appreciate the super-sweet products we once loved. 

3.     Or, eliminate sugars cold turkey. This method works well for some. Opting for a 7-10 days sugar elimination diet resets the palate and can dramatically reduce sugar cravings that keep us perpetually reaching for the candy jar. Be prepared: for some people days 3-5 of this challenge feel the toughest. Hang in there.

4.     Eat protein at breakfast. A meal that includes protein, fat and fiber helps to balance your blood sugar and keep you fueled and focused during your day. When you are satiated, you are less like to eat the donut in the break room that may prime your sweet tooth for a day’s worth of binging. 

5.     Drink more water and green tea. Staying hydrated during the day means we are less likely to confuse signals of thirst for hunger. If water is too boring, try drinking your favorite tea. Green tea in particular is full of antioxidants and contains EGCG which is a natural blood sugar balancer.

6.     Get your gut checked. If you have difficulty overcoming your sugar cravings, it may not be a failure of will power. Our gut is home to trillions of organisms that are metabolically active. Pathogenic bacteria and yeast may be contributing to your cravings. Luckily, there are testing and treatment options available to address the problem organisms. 

Schedule an appointment with Relish Health to develop a personalized plan to reduce sugar.

Interested in guilt-free homemade candies? Check out these recipes:

Salted Date Caramel Turtles
Dark Chocolate Brain Bark
Chocolate Almond Butter Cups
Raw Chocolate Cherry Truffles
Check out these other sweet tooth solutions.