12 Healthy American Wheat Free and Sugar-Free Recipes

America’s love towards wheat and sugar is increasing day by day ….but this love actually not good for your health. No doubt everyone aware with this fact but still they can’t resist themselves from eating wheat and sugar meals.
One of the main sources of calories and fats in the American food recipes is sugar and wheat flour. Many people assume that without sugar and wheat flours nothing we can make delicious but don’t worries nothing is impossible without both these ingredients, you can still make delicious kind of dishes.

Below we provide not only one however 12 kinds of delicious American recipes that are really nutritious and you can include these recipes in your diet.

This is fact that Wheat and sugar both are harmful to the body:

Wheat Flour and Sugar both are very harmful to the healthy body. Wheat flour creates a lot of unnecessary fat even on low consumption and fat can make you obese that cause various health issues even it is responsible for clogging your arteries resulting in heart problems or worse. One can also switch to whole wheat flour instead of the refined just to improve better lifestyle.

Wheat Flour is unhealthy as it only contains starchy carbs and increases the risk of getting high triglycerides and type 2 diabetes and increases inflammation in the body. And on the other side Sugars contain a whole bunch of calories with no essential nutrients. You can also call sugar as calories. When you eat up to 10-20% of calories as sugar this will become a problem for your body and also contribute to nutrient deficiencies. Excess sugar consumption may be responsible for increases bad cholesterol, stresses the liver, weight gain and triglycerides.

12 Delicious Wheat Free and Sugar-Free American Recipes:

Avoid eating junk foods, packed food, and juices and start to make a habit to make healthy food with delicious ingredient by your own at home. This is one of the best methods to keep you and your family happy and healthy. It is fact that whenever you cook food by your own you are very much concern about nutritious food and use only focus on those ingredients that make you healthy.

Sugar-free almond berry muffins:

Sugar free Almond berry muffinThis dish is packed with proteins and one of the best foods that you may have in your breakfast.

Ingredients:
Non-stick cooking spray (used to spray in muffin container)
1 cup cornmeal or almond meal
1 Tablespoon baking powder
Salt to taste
1 cup all-purpose flour or rice flour
1 ripe banana
1/4 cup vegetable, canola or olive oil
1 cup milk
1 teaspoon vanilla extract
3/4 cup sliced almonds
1 cup fresh or frozen berries Choose whatever you like
3 large eggs

How to make it:

  • Take a medium bowl and mix cornmeal, baking powder, flour, and salt, cornmeal, whisk all ingredients together and set aside.
  • Get another empty bowl and add banana and mash with the help of a fork, then add eggs, oil, milk, and vanilla extract. Whisk all the ingredients together.
  • Fold in berries. Take out the muffin tin, filling it with the banana mixture then top it up with 1 Tablespoon of sliced almonds.
  • Baked until golden brown for 15-20 minutes, check it by adding toothpick when it comes out clean means your muffins are ready.
    Once it cools down you can store it in a container or place in the freezer.

Garlic and Lemon Cauliflower Stir-Fry:

Garlic and Lemon Cauliflower Stir Fry
A healthy dish cannot complete without the addition of healthy veggies and herbs. This is one of the most delicious and healthy recipes to lose weight and your whole family can enjoy this recipe.

Ingredients:
1 medium size cauliflower, cut into bite-sized
Salt according to taste
4 tbsp. extra virgin olive oil
Lemon juice
1 tsp. ground black pepper
1 tbsp. minced garlic

How to make it:

  • Add water in a pan and fill halfway.
  • Put salt in it and allow it to boil
  • Now add the cauliflower florets to the boiling water and let it cook for 5 minutes
  • After 5 minutes drain it and rinse it with cold water and set it aside.
  • Another step is to place a large frying pan over medium heat and add 3 spoons of olive oil in it.
  • Saute the garlic for 2 minutes and then add cauliflower to it and cook until it gives a brown color. Stir it continuously
  • Then add lemon juice on top along with olive oil. Stir well and after few seconds remove it from heat.
  • Then add some salt, black pepper and serve hot.

Whole Wheat Banana Sugar-Free Pancakes:

Whole Wheat Banana Sugar-Free Pancakes
Whole Wheat Banana Sugar-Free Pancakes is one of the most delicious sweet free dish and with whole-wheat flour, eggs, and bananas, they turn out fluffy and made most nutritious one.

Ingredients:
2 very ripe bananas
2 eggs
½ cup of whole-wheat flour
Salt according to your taste buds
¼ cup of almond milk
½ teaspoon of baking soda
Oil spray
1 cup of fresh fruit of your choice and cut them in cubical shape
Organic Honey but it is optional.

How to make it:

  • Mix bananas, eggs, flour, almond milk, baking soda and salt. Grind them well to make a smooth mixture.
  • Take a non-stick pan and add little amount of oil or just coat pan with oil.
  • Add four tbsp of pancake mix and start cooking it over medium heat until it changes its color to brown once it changes its color on one side flip and cooks similarly on the other side.
  • Repeat the same process with remaining mixture.
  • Serve with the fresh fruit.
  • Its taste is sweet enough but still if you want more sweet use organic honey instead of sugar.
  • It is one of the healthy ways to calm down your sugar craving without adding sugar.

Banana Bread:

Banana Bread
This banana bread recipe is moist and delicious with loads of banana flavor.

Ingredients:
2 large eggs
1 1/2 cups mashed banana
1/4 cup milk
A tsp of vanilla extract
one cup of white flour
salt according to your taste or approx 1 teaspoon
½ cup butter

How to make it:

  • Preheat your oven to 350 degrees F.
  • Grease loaf pan or use parchment paper.
  • In a bowl, combine flour, baking soda, and salt. In a separate bowl, cream together butter and brown sugar. Add eggs and mashed banana in this mixture and blend to make a mixture.
  • Combine both flour mixture and banana mixture and stir well to make a moistened mixture.
  • Pour batter mixture into prepared loaf pan.
  • Bake in preheated oven for 40 to 45 mins. And check by inserting toothpick in the center of the loaf. Let bread cool in pan for 10 minutes, and then turn out onto a rack and cool completely before slicing.

Tofu and Green Bean Stir Fry:

Tofu and green Bean stir Fry
Tofu is one of the essential ingredients that contain a rich source of proteins and also fulfill the requirement of proteins in those who don’t eat egg, meat, and chicken. Also, it is low in calories and loaded with nutrients.

Ingredients:
2 tbsp. gluten-free chili garlic sauce
5 tbsp. cornstarch
lb. tofu
3 tbsp. extra virgin olive oil
1 lb. green beans
1/4 cup water

How to make it:

  • Add tamari and chili garlic sauce in a small bowl and combine it with the help of a fork. Then toss tofu in the cornstarch solution to coat it.
  • Heat oil in a pan and add coated tofu and cook it without touching it for few minutes and then flip the side and cook the other side and transfer it to the plate.
  • Take pan heat oil and stir in the beans and cook for 1 minute. Add water and cook for another 3 minutes till they turn crisp.
  • Add the tamari and chili sauce mixture to the pan and allow it to boil for 1 minute then add a batch of tofu in its pan and cook for another 1 minute and serve hot.

Baked Cinnamon Apple Chips:

Baked Cinnamon apple chips
Most people love to eat snacks ….but what they choose to eat either fat rich or sugar rich diet. But both are not good for your whole body. Apart from these sources, you can still make a delicious dish.

Ingredients:
1-2 apples
1 tsp cinnamon

How to make it:

  • Preheat oven to 200 degrees.
  • Slice the apples thinly with the help of a sharp knife. Discard seeds. Prepare a baking sheet with parchment paper and arrange apple slices on it. Make sure apple slices cannot overlap with each other.
  • Sprinkle cinnamon over apples.
  • Bake for approximately 1 hour one it is cooked on one side flip other side and continue baking for 1-2 hours. Check apple slice if it still contains moisture keep for few more seconds in the baking chamber.
  • You can store these apple slices in airtight container once it gets ready.

Pumpkin Ice Cream:

Pumpkin ice cream
Whenever we hear the name of ice cream first thing that comes to our Mind is “sweet”. Means it obviously contain sugar. Awwww….but doctor advise you to not to eat sugar …then don’t worry we have good news for you. Pumpkin Ice Cream recipe is sugar-free recipe so you can have it without any worries.

Ingredients:
1 cup pumpkin puree
1 can full-fat coconut milk
1/2 cup soft Medjool dates
1 cup cashew, almond or hemp milk
1 teaspoon vanilla
1/2 teaspoon nutmeg
1/2 teaspoon ground ginger
2 1/2 teaspoons ground cinnamon
Sea salt – to taste

How to make:

  • Put coconut milk and dates in a blender and blend it until it makes a smooth puree.
  • Put cashew, almond or hemp milk, salt, nutmeg, cinnamon, pumpkin puree, vanilla and ginger with coconut mixture and blend it again to make a smooth puree.
  • Freeze above mixture for an hour you can refrigerate until cold.
  • Then pour this solution in ice cream machine and churn it properly.
  • Freeze it properly in scoops until it becomes hard.

Chicken in Mushroom Cream Sauce:

Chicken with Mushroom Cream Sauce
No doubt chicken is delicious and nutritious too. Just spice it with rich mushroom sauce. This dish must be enjoyed by your family.

Ingredients:
3tbsp. extra virgin olive oil
4 pcs of boneless and skinless chicken
Salt to taste
Ground pepper
1 onion chopped
2 cloves garlic minced
8 oz. minced wild mushrooms
1/2 cup chicken broth
Take unsweetened coconut milk around 1 cup
1 tbsp. fresh thyme chopped
1 tbsp. fresh tarragon chopped
2 tbsp. cornstarch

How to make it:

  • Place the frying pan on low-medium flame and add olive oil in it.
  • Season the chicken pieces with salt and pepper and cook on both sides for 5 minutes and then keep on the plate.
  • Take another frying pan and saute the onions for 5 minutes and then add minced garlic and mushrooms and cook for 5 minutes and then add salt pepper.
  • Increase the flame of heat and add chicken broth cook for 1 minute, stir it well in the coconut milk and cook for another 2 minutes.
  • Add 1 tbsp. of fresh thyme and tarragon chopped with little more salt and pepper. But keep in mind not to add salt in excess quantity as it spoils the taste of your dish.
  • Now, Mix cornstarch with water and dip your chicken in it and again cook it for another 1 minute.
    Now remove your dish from flame and serve hot.

Coconut Flour Pancakes:

Coconut Flour Pancakes
In America, Pancakes are famous breakfast that people have. Here we provide a healthy pancakes recipe without wheat and sugar means low-fat and low-calorie diet.

Ingredients:
4 eggs
1/3 cup coconut flour
2 ripe bananas mashed
1 tsp. vanilla extract
Coconut oil
1/2 tsp. ground cinnamon
1 tsp. baking soda

How to make it:

  • Beat the eggs in a bowl until it becomes frothy.
  • Add mashed banana and continue to beat until it make thick paste, then add other ingredients except for coconut oil and again beat well.
  • Heat coconut oil in a shallow pan.
  • Pour batter in a pan and cook both sides of the cake until it gives golden brown color.

Apple-Spice Oats:

Apple-Spice Oats
Most people don’t like oats as a result of its taste is simply  too dull. However believe us you can make it delicious and moreover it’s very easy to prepare. When you don’t have enough time to make your breakfast prepare oats as this is one of the best recipes for your breakfast meal. Follow below given preparation method.

Ingredients:
1/2 cup oats
2 cups water
1/2 teaspoon salt or according to your taste
½ tsp cinnamon
1 large organic apple (chopped)
1/4 tsp nutmeg (grated)
1/8 tsp ground cloves

How to make it:

  • Put all above mention ingredients in a pan and reduce your flame to very low.
  • Cover your container with a lid and leave it on simmer gas for about 30-45 minutes.
  • After 45 minutes remove the lid and check oats, if water is completely absorbed and oats become tender remove your dish from the flame.
  • Afterword sprinkle freshly grated nutmeg on top.
  • Now your dish is ready to serve.

Pork chops with apples and onions recipe:

Pork Chop with apples and onion
This is the simplest dish that you can make in just a few seconds ,moreover it’s loved by all. All these three ingredients complement each other and if your friends and relatives conscious about their health and always prefer to eat wheat and sugar-free diet than its best idea to serve this dish in front of them…surely they would also love this dish.

Ingredients
4-6 thick slice pork chops with bone
1 medium sliced sweet onion olive oil
3 apples, sliced
Salt
Pepper

How to make it:

  • Put frying pan over medium -high heat. Coat your pan with olive oil.
  • Toast pork chops on both sides till it provides nice brown color .
  • Reduce flame of the heat to medium and add salt and pepper, apples, and onion slices.
  • Remove frying pan from the flame and serve the dish hot.

Oatmeal peanut butter cookie:

Oatmeal peanut butter cookie
Who says cookies are sweet ,here we provide Oatmeal peanut butter cookie recipe that is sweet free and wheat free however it can still make delicious dish. Don’t you want to learn this type of cookie recipe? Well….look below to learn.

Ingredients:
½ cup salted natural peanut butter
½ tsp vanilla
¼ tsp cinnamon
1 egg
½ tsp baking soda
½ cup quick oats

How to make it:

  • Preheat the oven to 350 degrees.
  • Beat the peanut butter, vanilla, sugar, and cinnamon together until they all are mix with each other in a well manner.
  • Beat in the egg and baking soda, again just until combined.
  • Stir in the oats and check the mixture should be thick.
  • Roll the dough into 12 equal-sized balls and flatten them onto a parchment paper-lined cookie sheet.
  • Bake the cookies for 9-11 minutes as far as it gives golden color on both sides.
  • Once you take out your cookies from oven,Afterword Smoothly press down on the tops with a fork just to decrease air.
  • Cool, and enjoy the taste!

So, never ever afraid from wheat and sugar-free diet because without these two ingredients you can still cook a delicious meal. Just you need to try above-given recipes and enjoy healthy food with family and friends.

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