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There’s nothing that I enjoy more than a warm chewy brownie topped with vanilla ice cream. And while sugar and desserts are definitely part of a healthy and balanced diet, the truth is we usually eat more than we realize. Though I won’t avoid added sugars forever, a week of no added sugars before the holidays feels about right. Note that I meanadded sugars. There’s a difference between natural and added sugars.Natural sugars are food in fruits, vegetables and unsweetened dairy products like cheese, which are also packed with other nutrients like fiber, vitamins and minerals. On the contrary, added sugars arewell, added, during processing and can really add up if we’re not paying attention. In fact, American adults typicallyconsume more than doublewhat’s recommended. This week I’m turning to recipes with no added sugar but full of flavor.
Your Meal Plan
Tuesday’sSalmon with Roasted Red Pepper Quinoa Saladis a delicious dish I’ll make this week. Since I’ll make a double batch of quinoa on Sunday, this recipe will be ready in 15 minutes, from start to finish.When trying to reduce my sugar intake, I rely on foods that naturally have lots of flavor. Fat content increases the tastiness of food. That’s why foods rich in healthy fats, like salmon, don’t need too much elaboration to taste delicious. And the roasted peppers and cilantro add a pop of fiber in addition to beautiful bright colors.
Another no-added-sugar winner is Friday’sGrilled Peach & Brie Smothered Chicken. Though this recipe contains a slightly higher total sugar content (5.4 grams per serving) than the other recipes, it comes from natural sources. Peaches, like all fruits, naturally contain sugar but their fiber content helps steady our blood sugar. And the Brie cheese and tarragon take this dinner to the next level. For a well-rounded meal, I’ll have a slice of toasted whole-wheat baguette drizzled with some olive oil.
Sunday:Pork Chops with Creamy Mushroom Sauceover a bed of quinoa
Monday:Walnut Pesto Pasta Salad
Tuesday:Salmon with Roasted Red Pepper Quinoa Salad
Wednesday:Lemon-Garlic Chicken with Green Beanswith a side of brown rice
Thursday:White Bean Soup with Tomato & Shrimp
Friday:Grilled Peach & Brie Smothered Chickenpaired with a slice of toasted whole-wheat baguette tossed with olive oil
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Something to Sip On
Many cocktails and non-alcoholic drinks can often be packed with added sugars. But limiting your added sugar consumption doesn’t mean you can’t have a refreshing and delicious drink. Thiscucumber-mint spritzeris a perfectly balanced option that will hydrate you and get you through your day.
Get the Recipe:Cucumber-Mint Spritzer
What’s Inspiring Me This Week
Jennifer Causey
Find Out More:Why Snacking on Almonds Can Help You Poop, According to a New Study
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