Savory Winter Feasts Without the Sugar Crash
Craving delicious meals doesn’t mean you need added sugar. These dinners prove it!
The Challenge of Cutting Back on Sugar
For many, sugary snacks are more tempting than savory options. The holiday season can be especially challenging, filled with tempting treats. Indulging can leave you feeling sluggish.
A short break from added sugar can be a great way to reset your taste buds and energy levels. These recipes are a perfect way to kickstart a sugar-free week, packed with flavor and free of refined sugar.
Your No-Added-Sugar Meal Plan
As a dietitian, I believe all foods can be part of a balanced diet. However, most people consume way more added sugar than recommended. The American Heart Association suggests just 6 teaspoons a day for women and 9 for men, but the average American consumes a whopping 17 teaspoons!
Added sugar sneaks into unexpected places like salad dressings and sauces.
This meal plan features delicious, sugar-free options to replace some sugary favorites.
Salmon is a heart-healthy powerhouse, but some preparations (like miso-glazed) sneak in sugar. This recipe uses a flavorful chimichurri sauce packed with fresh herbs, complementing the rich salmon. Served with crusty whole-wheat bread and a homemade vinaigrette, it’s a simple and satisfying meal.
Hearty Skillet Dinners
1. Smoked Turkey, Kale & Rice Bake
This one-pan wonder is packed with protein, veggies, and brown rice. It’s easily adaptable for vegetarians by swapping smoked tofu for turkey.
Ingredients:
- 1 tablespoon olive oil
- 2 cups sliced leeks (white and light green parts)
- 1 cup sliced celery
- 4 cups kale leaves
- 1 (28-ounce) can diced tomatoes
- 1 cup low-fat cottage cheese
- 1 cup instant brown rice
- 6 ounces smoked turkey or tofu (chopped)
- ¼ cup water
- 1 teaspoon pepper
- 1 cup shredded cheddar cheese
Instructions:
- Heat oil in a large skillet over medium-high heat. Sauté leeks and celery until softened (2-3 minutes).
- Add kale and tomatoes, cook until wilted (1-2 minutes).
- Stir in cottage cheese, rice, turkey/tofu, water, and pepper. Bring to a simmer.
- Reduce heat, cover, and cook for 10 minutes.
- Preheat broiler with rack in upper third of oven.
- Stir rice mixture, increase heat to medium, and cook uncovered until most liquid evaporates (10-12 minutes).
- Top with cheese and broil until bubbly (2-3 minutes).
2. Sweet Potato & Black Bean Chili
This vegetarian chili is a great make-ahead option, perfect for leftovers or freezing for another night.
Nutritional Benefits:
- Vegan-friendly
- Loaded with antioxidants from spices and herbs
- Black beans provide plant-based protein, fiber, and essential vitamins/minerals
- Onions offer anti-inflammatory and antibacterial properties
Tips:
- Peeling sweet potatoes is optional – it affects texture and fiber content.
- Substitute ground chipotle with a chopped chipotle in adobo sauce (adjust spice level to preference).
- Try different garnishes like cheese, avocado, sour cream, or fresh vegetables.
Ingredients:
- 1 tablespoon + 2 teaspoons olive oil
- 1 medium-large sweet potato (peeled and diced)
- 1 large onion (diced)
- 4 cloves garlic (minced)
- 2 tablespoons chili powder
- 4 teaspoons ground cumin
- ½ teaspoon ground chipotle chile
- ¼ teaspoon salt
- 2 ½ cups water
- 2 (15-ounce) cans black beans (rinsed)
- 1 (14-ounce) can diced tomatoes
- 4 teaspoons lime juice
- ½ cup chopped fresh cilantro
Instructions:
- Heat oil in a Dutch oven over medium-high heat. Sauté sweet potato and onion until the onion softens (about 4 minutes).
- Add garlic, spices, and salt. Cook for 30 seconds, stirring constantly.
- Add water and bring to a simmer. Cover, reduce heat, and cook until sweet potato is tender (10-12 minutes).
- Add beans, tomatoes, and lime juice. Increase heat to high and return to a simmer.
- Reduce heat and simmer for 5 minutes.
- Remove from heat and stir in cilantro
About The Author
