Gluten-Free Alternative Sweeteners — Menu Plan January 22

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We’re continuing with Healthy Eating at Celiac Family this month.  This week, I’m sharing a list of some alternative sweeteners to replace refined white sugar. We all need a little sweetness sometimes, but we really don’t need all the sugar that is sometimes needlessly added to so many recipes and food products. Over the last 10 years, I have realized how little sugar I really need to feel satisfied. I’ve dramatically cut it back in recipes, or replaced it completely with more natural sweeteners.

There are a lot of alternative sweeteners available these days. At my house, I usually use coconut sugar, coconut nectar, or date syrup in recipes. I also have honey for those who want it in their tea and pure maple syrup for those who want it on pancakes.

I have also used agave syrup with good results in recipes. I tried Monk Fruit and Stevia, but I wasn’t crazy about them. I like the taste and texture of xylitol, but I use it sparingly. What sweeteners do you like to use?

Gluten-Free Sweeteners, Sugar-Free Substitutes:

  • Agave Syrup — You can usually use a smaller amount than called for in recipes.
  • Coconut Sugar (granulated) and Coconut Nectar (like a syrup) — Most brands have little or no coconut flavor at all. I use them in recipes for baked goods and sauces.
  • Dates and Date Syrup — Chop or puree the dates for recipes, or use pure date syrup.
  • Fresh Fruit and Juice — I don’t add any sweeteners to smoothies. The fruit is enough for me! Add fruit to salads and other dishes for a little added sweetness.
  • Honey — Buy locally-sourced honey and reduce amounts when needed for some recipes (marinades, dressings, baked goods, etc.).
  • Maple Syrup — Buy the real stuff, not the “maple-flavored table syrup.” This will add some maple flavoring to your recipes, too.
  • Monk Fruit — Granulated or powdered forms. Some monk fruit sweeteners have added ingredients, so check the labels carefully!
  • Stevia — Comes in different forms: liquid drops, powder, granules. Easy to add to drinks and recipes, needing just a few drops or sprinkled granules. A little goes a long way because it is very sweet. Be sure to read the packaging for how much to add. Stevia also comes in a variety of flavors.
  • Xylitol — Granulated. As with other sugar alcohols, like sorbitol, this can cause abdominal distress for some people if eaten in large amounts.


Celiac Family’s Menu This Week:

Salmon w/Balsamic Glaze

Chicken Vindaloo

Broccoli Mushroom Quinoa

Monday – Rotisserie Chicken, Roasted Cauliflower, Asparagus

Tuesday – Salmon with a Balsamic Glaze, Rice, Green Beans

Wednesday – Pork Chops, Roasted Sweet Potatoes, Spinach

Thursday – leftovers

Friday – Chicken Vindaloo, Rice, Roasted Broccoli

Saturday – Pizza and Smoothies

Sunday – Roasted Turkey Breast, Quinoa with Broccoli and Mushrooms


Gluten Free Menu Swap Roundup

Come back later to check this week’s post and see who else may be sharing their gluten-free menus, recipe links, and ideas for winter produce.

Want to join Gluten-Free Menu Swap?

  • For this week’s roundup, email your menu link to celiacfamily[AT]gmail[DOT]com. Or, simply put your menu link in the comments below.
  • The Gluten-Free Menu Swap Page has the current schedule of themes and hosts. If you’d like to host a future week, please send me an email (celiacfamily[AT]gmail[DOT]com) with your preferred date and theme. We welcome suggested themes, too!

Need more menu ideas?

  • smallbuttonLaura at Orgjunkie.com hosts Menu Plan Monday every week. You’ll find links to hundreds of meal plans (not necessarily gluten-free) there.
  • Or, check out some of my past menu plans.


Categories : Menu Plan

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