Baking without sugar: naturally sweet recipes for cakes and donuts ",

You don't necessarily have to use unhealthy refined sugar for sweet treats. We'll show you how delicious and easy baking can be without sugar!

Baking without sugar means snacking without a guilty conscience? Somehow yes, because anyone who is on a diet tries to avoid sugary baked goods as far as possible. But anyone who thinks that cakes without sugar automatically taste totally slack and unsweet is wrong. After all, we don't want to completely do without sugar in baking, but mainly use the classic white refined sugar.

Alternative sweeteners for baking

There are many substitutes for the unhealthy white industrial sugar that is made in the factory from sugar cane and sugar beet. For example, whole cane sugar like muscovado is a good alternative. In contrast to the classic table sugar, this variant still contains at least some minerals and vitamins from the original sugar cane.
Palm sugar and coconut blossom sugar, both of which are obtained from the blossom nectar of the coconut palm, are also wonderfully suitable as sweeteners. The brown natural sugar also has a delicious caramel aroma and does not make the insulin level so high as artificial refined sugar. To put it simply: they make you less fat.

When baking without sugar, liquid sugar substitutes are also often used. Mild rice syrup is better than alternatives containing fructose such as agave syrup or maple syrup. The mixture of water and rice flour contains a lot of iron, magnesium and potassium. It doesn't mess up your blood sugar level and can also be used if you have fructose intolerance.
A sweet greeting from nature are dried fruits such as dried dates, plums, figs, apricots and more. Bananas, apples and other fresh fruit are also ideal for sweetening because of their fructose. Even starchy vegetables are a natural source of sugar. tip: The famous pinch of salt highlights the sugar content of these foods.

There is no such thing as completely sugar-free baking

Sugar remains sugar - regardless of whether it is industrial or natural. That is why baking without sugar - that is, without the classic refined sugar - is not really healthy in that sense. However, it is significantly "healthier" and a first conscious step towards a sugar-free life.

In the video: Tips for weaning off sugar

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Video by Esther Pistorius

So that you can feast with a much better conscience, we have selected four brilliant recipes for baking without sugar. These and many other ideas come from the baking book "Sugar-free baking: healthy delicacies from sweet to savory " by Hannah Frey.

1. Recipe for nice cream sandwiches without sugar

You need these ingredients (for 4 pieces):
For the nice cream

  • 2 bananas (approx. 200 g)
  • 1 handful of mint leaves
  • 1 teaspoon lemon juice
  • 50 ml almond drink
  • 2 tbsp cocoa nibs

For the cookies

  • 160 g wholemeal spelled flour
  • 4 tbsp cocoa powder
  • 4 tbsp coconut blossom sugar
  • 1 teaspoon Baking powder
  • 120 g apple pulp

also

  • Flour to work with
  • Serving ring (7 cm Ø; like here on Amazon)

That's how it's done:
1. For the nice cream peel the bananas and cut into 1 cm thick slices. Put the banana slices in a freezer and leave at least. 4 hours. Place in the freezer.
2. Then take the banana slices out of the freezer. Preheat the oven to 175 ° C. Line a baking sheet with parchment paper. For the cookies, mix the flour with cocoa, coconut blossom sugar and baking powder in a bowl. Add the apple pulp and knead everything into a smooth dough with your hands.
3. Roll out the dough on the floured work surface ½ cm thick. Cut out 8 circles from the dough with the serving ring, place on the baking sheet and cook in the oven (center) for 6 minutes. to bake. Take out and let cool down.
4th. Meanwhile prepare the nice cream. Rinse the mint leaves and pat dry. Process with bananas, lemon juice and almond drink in a high-performance mixer to make nice cream. Stir in the cocoa nibs.
5. Spread the Nicecream over 4 cookies, place a second cookie on top of each and press lightly. Put the sandwiches in the freezer in at least. 4 hours. let become solid. 15-30 min. Take out of the freezer and let thaw before consumption.

2. Recipe for a sugar-free cinnamon bread

You need these ingredients for (a bread of 16 pieces):

  • 300 ml oat drink (unsweetened)
  • 21 g fresh yeast (½ cube)
  • 3 ½ tbsp coconut oil
  • 2 tbsp coconut blossom sugar
  • 50 g teff flour (alternatively whole grain spelled flour)
  • 120 g whole wheat flour
  • 200 g wholemeal spelled flour
  • salt
  • 1½ tsp cinnamon powder

also

  • Box shape (26 cm long, like here on Amazon)
  • Fat for the shape
  • Flour to work with

That's how it's done:
1. Warm the oat drink slightly. Crumble in the yeast, add 2 tablespoons of coconut oil and dissolve while stirring. Then stir in 1 tablespoon of coconut blossom sugar and teff flour.
2. Mix whole wheat flour, whole wheat spelled flour, 1 pinch of salt and ½ teaspoon cinnamon in a bowl. Add the yeast and knead everything with the dough hook of the hand mixer until a smooth dough is formed. Covered in a warm place for 1 hour. let go.
3. Heat the remaining coconut oil (1 ½ tbsp) until it is liquid. Mix the remaining coconut blossom sugar (1 teaspoon) and cinnamon (1 teaspoon). Grease the form.
4th. Knead the dough again on a thickly floured work surface, then form a rectangle (approx. 30 × 30 cm). Brush with the liquid coconut oil and sprinkle with the coconut blossom sugar and cinnamon mixture.
5. Cut the dough into squares of the same size (a little smaller than the shape), then stack them in four to five stacks. Place these stacks side by side in the mold - with the cut edges facing up. The form only needs to be loosely filled, as the dough will still rise. Covered for another 30 min. let go.
6th. Preheat the oven to 175 °. Put the pan in the oven (middle) and cut the bread into approx. 30 min. Bake until golden brown and crispy. Take out and let stand briefly, then turn the bread out of the pan and let cool down. Serve as lukewarm as possible, so that everyone can pluck their own piece.

3. Bake strawberry cheesecake without sugar

You need these ingredients (for 1 cake of 12 pieces):
For the ground

  • 100 g coconut oil
  • 150 g fine-leaf oat flakes
  • 1 ½ tbsp cornstarch
  • 2 tbsp coconut blossom sugar

For covering

  • 600 g strawberries
  • 1 teaspoon agar agar
  • 200 g cream
  • 350 g cream cheese

also

  • Springform pan (18 cm Ø, like here on Amazon)
  • Fat for the shape

That's how it's done:
1. Line the bottom of the pan with baking paper, grease the edges. For the cake base, heat coconut oil until it is liquid. Grind the oat flakes into flour in a high-performance mixer. Put both with starch and coconut blossom sugar in a bowl, stir together. Press the mixture onto the bottom of the mold, chill.
2. Wash and clean the strawberries for the topping. Put a few berries aside for decoration, puree the rest in the blender. Bring the puree to the boil in a saucepan, stir in the agar agar. Puree 3 min. simmer, let cool down.
3. Whip the cream until stiff and stir in the cream cheese, fold in 4 tablespoons of strawberry puree. Spread the cheese cream on the cake base, pour the remaining strawberry puree over it and smooth it out. Halve or thinly slice the set aside strawberries and garnish the cake with them. Put the cake in the fridge in 2 hours. let become solid.

4th. Baking without sugar: chocolate donuts with brittle

You need these ingredients (for 6 donuts):
For the dough

  • 1 can of kidney beans (150 g drained weight, unsweetened)
  • 170 ml oat drink (unsweetened)
  • 2 tbsp coconut blossom sugar
  • 2 tbsp cocoa powder
  • 60 g wholemeal spelled flour
  • 1 teaspoon of tartar baking powder
  • 1 pinch. ground vanilla

For the set

  • 60 g dark chocolate icing
  • 3 tbsp buckwheat brittle

also

  • 6 donut shape (like here on Amazon)
  • Fat for the shape

That's how it's done:
1. Preheat the oven to 175 °, grease the form. For the batter, put the kidney beans in a sieve, rinse and drain well. Process with the oat drink, coconut blossom sugar and cocoa powder in a high-performance mixer or with a hand blender to a smooth mass.
2. Pour the bean mixture into a bowl. Mix the flour with baking powder and vanilla and add to the bean mixture. Mix everything with the whisk of the hand mixer to a dough. Spread the batter in the wells of the donut pan.
3. Put the tin in the oven (center) and cook the donuts for 25 minutes. to bake. Then take it out, let it cool down briefly and remove it from the mold. Let cool down.
4th. For the garnish, coat the donuts with the chocolate glaze and sprinkle with the buckwheat brittle. Let it set in the refrigerator.

Why is sugar bad for the body?

But why exactly should you actually reduce your sugar consumption?? Due to the increased production of insulin, the body also stores fat, which is why sugar is commonly regarded as "fattening up". Excessive sugar consumption not only damages our teeth, it also unbalances the internal organs such as the intestines and liver.
A lot of sugar is even harmful to our brain: Chronic excess sugar promotes Alzheimer's and dementia. Conversely, sugar increases serotonin levels, a hormone that has a mood-enhancing effect. In other words: sugar makes you happy. And if we use it sparingly, we are allowed to treat ourselves a piece of "luck to go ". The dose is known to make the poison!

Also on Gofeminin: real lightweights: healthy snacks with a maximum of 100 kcal
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