PHOENIX (3TV/CBS 5)-- The American Heart Association says the average adult consumes 22 teaspoons of added sugar a day. Nilo Sultani, an Abrazo Hospital dietitian has the following recipes of delicious desserts without all the unnecessary sugar and chemicals.

1) Holiday Banana Bread Mini Loaves with Monk Fruit

-Makes 3 mini loaves.

-1/2 cup butter

-1/2 cup sugar

-1/2 cup Monk Fruit in the Raw sweetener

-3 tablespoons buttermilk

-3 ripe bananas

-1 teaspoon baking soda

-2 cups all-purpose flour

-1/4 teaspoon salt

Optional: 1/4 cup crushed walnuts

1. In a bowl, use a stand mixer or hand mixer to blend butter, sugar and Monk Fruit in the Raw sweetener.

2. Add buttermilk and bananas and mix well.

3. Add baking soda, flour and salt. Blend until thoroughly mixed. Evenly pour dough into three mini loaf pans. Top with crushed walnuts if desired. Bake at 350 degrees for 20-25 minutes, or until a toothpick inserted in the center of the loaf comes out clean.

2) Vegan Gluten-free Black Bean Brownies

-1 15-oz. can black beans (well rinsed and drained // 1 can yields ~ 1 3/4 cups)

-2 large flax eggs (2 heaping Tbsp (~16 g) flaxseed meal + 6 Tbsp (90 ml) water as original recipe is written // or sub chicken eggs with varied results if not vegan)

-3 Tbsp coconut oil (melted // or sub other oil of choice)

-3/4 cup cocoa powder

-1/4 tsp sea salt

-1 tsp pure vanilla extract

-1/2 heaping cup organic cane sugar (slightly ground or pulsed in a food processor or coffee grinder for refined texture)

-1 1/2 tsp baking powder


Crushed walnuts


Dairy-free semisweet chocolate chips

1. Preheat oven to 350 degrees F (176 C).

2. Lightly grease a 12-slot standard size muffin pan (not mini // adjust pan size if altering batch size). Make sure you've rinsed and thoroughly drained your black beans at this point.

3. Prepare flax egg by combining flax and water in the bowl of the food processor. Pulse a couple times and then let rest for a few minutes.

4. Add remaining ingredients (besides walnuts or other toppings) and puree - about 3 minutes - scraping down sides as needed. You want it pretty smooth.

5. If the batter appears too thick, add a Tbsp or two of water and pulse again. It should be slightly less thick than chocolate frosting but nowhere close to runny.

6. Evenly distribute the batter into the muffin tin and smooth the tops with a spoon or your finger.

7. Optional: Sprinkle with crushed walnuts, pecans or chocolate chips.

8. Bake for 20-26 minutes or until the tops are dry and the edges start to pull away from the sides. I found mine took about 25.

9. Remove from oven and let cool for 30 minutes before removing from pan. They will be tender, so remove gently with a fork. The insides are meant to be very fudgy, so don't be concerned if they seem too moist - that's the point. Plus, they're vegan so it doesn't really matter.

10. Store in an airtight container for up to a few days. Refrigerate to keep longer.

3) Chocolate Chip Cookies Made with Almond Flour

-1 1/4 cups (156 grams) almond flour

-3/4 teaspoon baking powder

-1/4 teaspoon baking soda

-1/2 teaspoon salt

-4 tablespoons (2 ounces) unsalted butter, softened

-1/3 cup almond butter (no salt preferred)

-3/4 cup + 2 TB (6 ounces) dark brown sugar

-1 large egg

-1 teaspoon vanilla extract

-1 cup chocolate chips

1. Preheat the oven to 350, and line two large cookie sheet pans with parchment paper or a silicone baking mat.

2. In a small bowl, whisk together the almond flour, baking powder, baking soda and salt. Set aside.

3. In a medium bowl, add the softened butter and almond butter, and beat until creamy, about 3 minutes. Add the brown sugar and beat for another 2 minutes to combine.

4. Add the egg and vanilla to the butter mixture, and beat just to combine.

5. Add the dry ingredients to the bowl with the wet and stir to combine everything; finally, stir in the chocolate chips.

6. Using a cookie scoop, portion out 12 dough scoops onto the baking sheets.

7. Bake, rotating the pans half way through for 10-11 minutes. The cookies are done when the edges start to turn golden brown. As they cool, they will deflate.

8. Let cookies cool for 1-2 minutes on the cookie sheet before moving them to cooling rack. Enjoy immediately, or keep covered at room temperature for up to 3 days.


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