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'Half the Sugar, All the Love' substitutes sugar with alternatives, nutritional advice

By BERNICE TORREGROSSA
Jan 5, 2021
Jan 5, 2021
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Super-moist banana bread, Boston baked beans and citrus chicken stir-fry are all recipes featured in the healthy cookbook “Half the Sugar, All the Love.”

STUART VILLANUEVA/The Daily News

Citrus chicken stir-fry incorporates freshly squeezed orange or tangerine juices.

STUART VILLANUEVA/The Daily News

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As always, many people started the new year with a resolve to eat better. Cutting back on sugar seems like one easy strategy, but a surprising number of packaged or prepared foods from barbecue to oatmeal are enhanced with sugar.

Cookbook authors Jennifer Tyler Lee and Anisha Patel offer workaround recipes and nutritional advice in their new cookbook, “Half the Sugar, All the Love,” aimed at home cooks hoping to put away the sugar scoop.

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Bernice Torregrossa: bernice92@aol.com.

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Bernice Torregrossa

Boston baked beans

2 slices bacon, diced

2 large sweet onions, peeled and diced (about 4 cups)

1 very ripe Bartlett pear, cored and diced (skin left on)

2 (15-ounce) cans navy beans or Great Northern beans, rinsed and drained

2 tablespoons molasses

1 teaspoon smoked paprika

1 teaspoon dry mustard

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

DIRECTIONS

Preheat oven to 350 degrees Fahrenheit. Cook the bacon in a Dutch oven over medium-high heat, stirring occasionally, until crisp, about 5 minutes. Using a slotted spoon, transfer bacon to a bowl.

Add the onions to the pot, reduce the heat to medium and cover. Cook until very soft and caramelized, about 20 minutes, uncovering to stir occasionally and adding 1/2 cup water halfway through cooking.

Meanwhile, place the pear and 1/4 cup water in a blender or food processor and process until smooth.

Return the bacon to the pot and stir in the beans, 1 cup water, pear puree, molasses, paprika, mustard, salt and pepper. Bring to a simmer over medium-high heat. Transfer the pot to the oven and bake the beans, uncovered, until thickened, about 30 minutes. Serve hot. Makes 8 servings.

— Recipe from “Half the Sugar, All the Love,” by Jennifer Tyler Lee and Anisha Patel, MD, MSPH

Super moist banana bread

Nonstick cooking spray

10 ounces Medjool dates, pitted (about 12 dates)

1/3 cup chopped pecans or walnuts (optional)

2 cups hot water

3/4 cup whole-milk plain Greek yogurt

2 medium very ripe bananas, mashed (about 1 cup)

1 large egg plus one egg yolk, beaten

1 tablespoon vanilla extract

1 1/2 cups all-purpose flour

1 1/2 teaspoon baking powder

1 teaspoon baking soda

1 teaspoon salt

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/3 cup coconut oil or unsalted butter, at room temperature

DIRECTIONS

Place the pitted dates in a medium bowl. Cover the dates with 2 cups hot water. Set aside until the dates are softened, about 10 minutes. Drain the dates, reserving 2 tablespoons of the soaking liquid.

Preheat oven to 350 degrees. Line an 8 1/2 by 4 1/2 inch loaf pan with parchment paper, leaving 2 inches of overhang on each side, and coat with cooking spray.

If using, spread the pecans or walnuts on a rimmed baking sheet and bake until lightly toasted, about 5 minutes. Set aside to cool.

Combine the dates, reserved liquid and yogurt in a food processor. Process until smooth and no flecks of date remain, about 2 minutes. Transfer the mixture to a medium bowl and add the mashed bananas, egg, egg yolk and vanilla. Set aside.

Combine the flour, baking powder, baking soda, salt, cinnamon, nutmeg and coconut oil or butter in the bowl of a stand mixer fitted with the paddle. Beat on low speed until the coconut oil or butter and flour are a mealy powder, about 30 seconds. Add the date and banana mixture and continue beating until just combined and no visible flour remains.

Transfer the batter to the prepared pan, top with the nuts if using, and bake until the bread is lightly browned and a toothpick inserted into the center comes out clean, 55 to 60 minutes. Let cool in the pan for 15 minutes, then use the parchment paper overhang to remove the bread from the pan. Cut into 10 slices and serve. Makes 10 servings.

— Recipe from “Half the Sugar, All the Love,” by Jennifer Tyler Lee and Anisha Patel, MD, MSPH

Citrus chicken stir fry

1 cup short- or medium-grain brown rice

1/4 cup low-sodium soy sauce

3 tablespoons freshly squeezed tangerine or orange juice

3 tablespoons freshly squeezed lemon juice

1 tablespoon toasted (dark) sesame oil

1 teaspoon peeled and finely grated fresh ginger

1 pound boneless, skinless chicken breast or thigh, cut into 2 X 1/4-inch pieces

1 teaspoon cornstarch

1/4 cup slivered almonds

1 tablespoon vegetable oil

8 ounces green beans, trimmed and cut into 2-inch pieces

Sriracha or other hot sauce for serving, if desired

DIRECTIONS

Bring 2 quarts of water to a boil. Add the rice and cook according to the package directions. Drain, then return to the pot right away, cover, and let steam for 5 to 10 minutes before serving.

Combine the soy sauce, tangerine juice, lemon juice, sesame oil and ginger in a small measuring cup. Stir well. Place the chicken in a medium bowl and toss with 2 tablespoons of the sauce.

Add the cornstarch and water to the remaining sauce, stirring well to dissolve the cornstarch.

Heat a wok or large skillet over medium heat. Add the almonds and toss until lightly toasted, about 4 minutes. Transfer the nuts to a plate and set aside to cool.

Increase the heat to medium-high, then add the vegetable oil and swirl to coat the pan. Add the chicken mixture and stir-fry until mostly cooked through, 5 minutes.

Add the green beans and stir-fry until tender, 2 to 3 minutes. During the last minute, add the remaining sauce and cook until the sauce thickens. Serve hot, over the rice, sprinkled with the almonds and with the hot sauce on the side, if using. Serves 4.

— Recipe from “Half the Sugar, All the Love,” by Jennifer Tyler Lee and Anisha Patel, MD, MSPH

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