Super! More Sugar Substitutes!

Sugar is one of those foods that should be eaten in moderation due to the very low nutritional value it provides.  Sugar doesn’t need to be avoided all together though.  Some foods just would not taste the same without some sweetness.  There are many alternatives to sugar.  I discussed two particular sugar substitutes last week, agave nectar and stevia.  The following is a list of other sugar substitutes you may want to try in your next recipe.

Molasses – This rich, syrupy sweetener actually contains some nutrients, well the thick and very dark blackstrap molasses does anyways.  It is richer iron, calcium, copper, magnesium, phosphorus, potassium, and zinc when compared to the lighter molasses alternatives and the darker version also contains less sugar.  Since this product is refined, it may be a good idea to choose the organically produced molasses, which is free from chemicals and additives.

Honey – This ancient sweetener was once prized by Egyptians for its medicinal and healing properties.  Mix honey with lemon and hot water to treat that winter-time sore throat.  The color, flavor, consistency, and quality depend on the source of nectar and method of production.  Typically, the darker the color, the stronger the flavor.  Honey does not offer nutrition but since it is sweeter than sugar it can be a good substitute since less would be needed in your recipes.  I love honey drizzled on cottage cheese!

Carob – This is a caffeine free chocolate alternative.  Carob flour resembles unsweetened cocoa powder but is naturally sweeter and lower in fat, as well as being more nutritious, providing iron, calcium, vitamin B6, riboflavin, and potassium.

Maple Syrup – Sap from maple trees provide rich, distinctive flavors to many dishes.  It is sweeter than sugar so less can be used.  Choose pure varieties rather than maple-flavored syrup which contains additives. 

Grain syrups – Corn, barley, wheat and rice syrups are often used in place of sugar in baked goods.  These tend to be easier to digest and enter the bloodstream more slowly than other forms of refined sugar.  These syrups are not as sweet as sugar.  Malt extract, a by-product of barley, has a more intense flavor and is best used in breads and other baked goods.

Fruit juice– Apple, pear, and grape fruit juice concentrates from health food stores make great sugar substitutes and they have no added sugar or preservatives.  They can be diluted or used in their concentrated form in cakes, pies, and other desserts.

Dried fruits – Pureed dried fruits such as prunes, figs, dates and apricots are some more sweet alternatives to sugar.

Spiced Apricot Puree

* Add to plain, non-fat Greek yogurt for a mid-afternoon snack or sweeten cakes and pies with this sweet blend.

Place 1 ½ cups dried apricots in a saucepan with enough water to cover. Add 1 cinnamon stick, 2 cloves, and ½ teaspoon freshly grated nutmeg. Bring to a boil, then simmer for 20 minutes, until the apricots are plump. Let cool, then process in a food processor until smooth.  Add more water if necessary.  ENJOY!