3 Food to help you kick refined sugar to the curb.

1)    Dates -naturally sweet and good for you. High in fibre, vitamins and minerals they are a great choice when baking and omitting white sugar in your recipes.

2)    Sweet Potato- Containing vitamin C, D, B6 as well and minerals like iron and magnesium, sweet potatoes sweeten and provide moisture when making baked goods.

3)    Figs- low in calories, high in fibre, calcium, iron and potassium. Half a cup of figs will give you as much calcium as half a glass of milk.

Banana Date Cookies

3 ripe bananas

1 cup dates, chopped

½ cup walnuts

1/3 cup coconut oil or light oil

1 tsp pure vanilla

2 cups rolled oats

In a bowl mash bananas and add all ingredients. Let mixture stand for 20 minutes so oats absorb moisture. Shape into rounds on a cookie sheet. Bake 375F for 20 minutes or until done.

Fig Butter

1 ½ cups dried figs, chopped

1 cup apple juice

Pinch cinnamon

Juice and zest of 1 lemon

In a saucepan combine figs, apple juice, cinnamon, lemon zest, and juice. Cover and simmer until figs are soft, about 45 minutes. Puree in food processor. Delicious as a spread on gluten free toast or sliced apples.