Breaking sugar addiction with sugar alternatives

Breaking sugar addiction, especially in kids, is no easy task.

As strong as the physical cravings for candy, chocolate and sweets are, so is the psychological reinforcement!

It seems sugar is advertised and in your kids faces every day.

Instead of enforcing a cold-turkey ban, the key to breaking sugar addiction is to steer kids away from refined sugar by offering different 'sweets'. There are many natural sugar alternatives to choose from that will help ease the transition.

The best sugar alternative by far is fruit.

But watch out, cooking fruits for too long reduces their value - at high temperatures, they lose many nutrients and only the sugar is left!

Choose local, seasonal fruits - these will have the most flavor and juice. Organic is best for foods that have been identified by the Environmental Working Group as part of the 'Dirty Dozen', and ripe is a must!

Let your children pick out a favourite. When they ask for a sweet treat, suggest their favourite fruit... you will be surprised to hear their delight. Cut it into small pieces to entice them.

Here in the Bahamas we import a lot of our fruit because it is not locally available. The drawbacks to imported fruit are that it is:

- picked unripe (which may lead to digestive issues)

- often genetically modified to have harder skin for easy transport

- often lower in nutritional value as the nutrients in fruit are depleted by exposure to light and heat

As much as possible, try to buy local produce or consider frozen produce, which may often be healthier than imported produce as it is frozen immediately after harvesting, when its nutritional value is at its peak.

Eating the seasons

Here are some fruits that are generally 'in season' in much of the US and Europe. They will be the best for your kids in terms of nutrition and provide a delicious alternative to sugary treats when breaking sugar addiction.

In spring

In late spring (in warmer areas) you may find

apricots
sweet cherries
kiwi fruit
navel oranges
rhubarb
strawberries (mainly in the US, in Florida and California)

In summer

Definitely the best time to hit the farmers market and feast on fruit!

apples
apricots
avocados
blackberries
blueberries
cantaloupes
cherries
figs
gooseberries
grapes
mangoes
melons
nectarines
peaches
plums
raspberries
rhubarb
strawberries
watermelons

In fall

apples
cranberries
figs
grapes
pears
persimmons
pomegranates

In winter

In warmer areas you may find

clementines
kiwi fruits
mandarins
oranges
pears
persimmons
pomegranates
satsumas
tangerines

Although much of the fresh fruit is done, dried fruit stores will last for longer. Citrus fruits - which are more widespread at this time of year - can give kids a vitamin C immune boost for cold and flu season.

If you can tell your kids are craving very sugary food, give them dried fruits like:

- raisins,

- dried apricots,

- dried apples,

- figs,

- and dates

... which are all packed with iron and other essential vitamins and minerals.

Steer clear of dried cranberries, blueberries and cherries because they tend to have added sugar.

A Food Dehydrator is perfect for making your own favorite dried fruit snacks. Prepare all your dehydrated goodies in the summer, while all the fruit is readily available.

Here are some creative ways to serve fruits for breaking sugar addiction:

Fruity treats

Apples - slice and serve with honey to dip (these go quick!)

Peaches - slice and serve with plain organic yogurt. Drizzle with honey or agave.

Berries - sprinkle onto favorite dishes for a health kick. Make hot cereal or salad more appetizing. In the winter, we like to put frozen berries into our tea!

Banana - Some kids love banana plain. If not, they'll love (dairy free) banana ice cream!

1. Freeze three chopped bananas for a few hours.
2. Add to food processor with a tsp of coconut oil (you can also add a flavor like mint or vanilla).
3. Blend until white and whippy.
4. Serve 'as is', or add more fruit, or cocoa nibs.

Mango - Peel and cube. I cut the sides off first, then slice off the sweet part around the seed. The skin peels off easily when the mango is ripe.

Raw Fruit Pie Recipe

Try something a little different...

Filling:

- 2 cups sliced fruit (Use any fruit you have on hand: apples, peaches, strawberries, blueberries, etc.)

- 1/4 cup unpasteurized honey or agave nectar

- squeeze of lemon (optional)

Crust:

- 3/4 cup almond flour (grind 1 cup of almond in a food processor until it becomes a meal)

- 1/2 cup dates, smushed into a paste (soak them in water first if they are not soft enough, or use honey again)

Just mix the crust ingredients together and press into a pie dish. Combine the filling ingredients in a bowl and pour into the crust. Tada! An easy and delicious raw pie.