SugarFreeRecipes:LowCarbLowSugar RecipesonaSugarSmartDiet.TheSavvyNo SugarDietGuide&Cookbook PeggyAnnear 2
TableofContents Introduction HowtoRemoveSugarfromYourDiet! WhataboutHoney? HowtoUnderstandSugarAmountsonLabels TheLowSugarMyth LowSugarFruits HighSugarFruits VegetablesHighinSugars VegetablesLowinSugar LowSugarMilks TheProblemwithFructose HighFructoseFoods LowFructoseFruitsandVegetables ModerateFructoseFruits&Vegetables HighFructoseFruits VarietyisKey TheFrenchConnection Bacon&VegetableBreakfast Nut&SeedGranola ApricotSmoothie BreakfastinaGlass NuttyPorridge ApplePieOatmeal BasicOmelette RedRubySmoothie AlmondFlourCrepes KaleSmoothieBlend 3
FrenchToast Eggnog VegetableV8Drink LunchSmoothie QuailEggProteinSalad VegetablePitaPizza MushroomFrittata StrawberryChiaMilkshake TahiniDip SesameCrackers AvocadoSmoothie ChickenwithKaleSoup RoastPumpkinSoup HomemadeTomatoSauce BrusselsSproutswithFriedBacon ButternutSquashSoup StirFryKale MashedCauliflowerwithGarlic CrumbedCashewFish ProsciuttoWrappedinAsparagus PrawnDelight SalmonandCantaloupe WatermelonFetaSalad ChickpeaTunaSalad SalmonSalad ChiliGarlicShrimp CranberryKaleSalad ConfettiSalad LowAllergyFlatBread 4
Eggplant&PumpkinWedges GreenPowerSauce BakedZucchiniBoats FlourlessPizza MushroomCups CrunchyKaleChips MashedCauliflower LemonPesto BarbecuedPrawns Tuna&ZucchiniPatties FreshFishSticks SeafoodSauce CrockpotChicken&Bacon ApricotChicken ChickenSoupDinner CabbageSoup BBQChickenWraps LavenderInfusedCutlets ClassicMeatballs ChiliBeef Beef&LemongrassSkewers BeefStoganoff CrockpotBeefStew VerdeSalsaBeef HungarianGoulashCrockpot BeefandVegetableStirFry DijonPorkChops Pork&KaleRolls PumpkinPunch 5
AlmondMealCookies RaspberryMuffins FruitParfait RoastedRosemaryAlmonds OtherGoodReads Copyright 6
Ouraddictiontosugarcomesat acost toourhealth.Theonsetofdiabetesandheart diseaseareall toocommonwiththefoodsavailabletoustoday.It'spossibletopreventthe onsetoftheseenemiesofsocietybywatchingwhatweeat.Afterreadingthisbookyouwill understandwhyit isimportant tolowersugarsinyourdiet andexactlyhowyoucan achieve this.Youwill learntoidentifythepitfallsinmodernfoodsandhow togoonand applythistoyour everydaylife. Doyouwant tolose weight,manage yourdiabetes,lowercholesterol,loweryourblood pressure andbe fullof energy?Dramaticallycuttingdownonsugarsinyour dietwill allow youtosucceed.Byeatingmore naturalfoodshighinnutrition,it willbe possible tocut the cravingsandfeelsatisfiedwiththe foodyoueat.Whenyoulearntoremoveharmful high sugar,highcarbfoodsfromyour diet,andalsosubstitutenatural sugar foodsinmoderation your bodywill loveyoufor it! Thisisthesensibleapproachtoeatingsugars,becauserealisticallytherewill alwayssmall amountsofsugar inour diets.Bylearningwherethehiddendangerslie,itiseasytobesavvy aboutitandchangeour eatinghabitstomakegooddecisionswhatweeat.Evensomenatural foodsneedtobeeateninmoderation,sowe'll discussthattoo.
Thefollowingpageswill teachyouhowtoidentifyandtackle problematicsugarissues, whichfruitsandvegetablesare best,whichfoodstoavoidandhowtogoabout kicking out the sugaryfoodsinyourdiet.Youwill learnabouttotal carbsandhow toreadand understandfoodlabels.Therecipeswill alsopointoutgramsper 100gofsugar andcarb contentiningredientsthatarequestionable. Fructoseisasimplesugar thatoccursnaturallyinfruit,vegetablesandhoneyamongstother things.Glucosealsonaturallyoccursinsugar.Themoreglucoseinafood,themore“intestinal friendly”itwill be.Thisappliestoall foodsincludingcerealsandfruitjuices,soreadthe
Introduction
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labelsonpackaging.TheU.S.NutritionDatabasesearchfunctionwill alsobeahelpful tool in helpingyoutodeterminehow muchsugar andother nutrientsareinafoods. 8
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HowtoRemoveSugarfromYourDiet!
Start ReadingNutritionalInformationonLabels!
Artificialsweetenersaren't reallyahealthylongtermsolutiontoremovingsugareither because of possible adverse healthside effects.SteviaandAgaveseemtobepopular natural plantbasedsweetenersaroundrightnow.However Agaveisveryhighinfructose.But heck,attheendofthedayIwouldrather beeatingsmall amountsofhoney,maplesyrupor Steviatomynatural foodsinmoderationasapposedtoeatingsupermarketboughtcookiesand unhealthyhealthbars!Somecommonsensehastocomeintoplay.Moderationiskey.Don't forgettoo;homemadebiscuits,slicesandother recipescanbeadaptedbyreducingsugar and substitutingsugar for prunes,maplesyrupor datesfor example.Soifyouhavethetime,itis better tocookyour ownfoodssoyouknow whatgoesintoit!Yourrecipeswillbe free of all those addedsugars,additivesandpreservatives! CheckNutritionalInformationonfoodlabelsforTotalCarbohydratesaswellasSugars. Carbohydratesarethebody’smainsourceofenergy.Carbohydratesfall generallyintotwo categories: sugarsandstarches.Sugar isasimplecarbohydrate,andstarches,whichare complexcarbohydrates,breakdownintobloodsugar alsoknownasglucose.Consumingtoo manycarbohydratesquicklycanspike bloodsugarlevelswhichmaycauseproblemsover time.Monitoringandmaintainingcarbohydrateintakeiskeytobloodsugar control.Foodshigh insugarycarbohydratesincludesugarybeverages,desserts,driedfruits,sweets,candy,honey andhighsugar fruits.Foodshighinstarchycarbohydratesincludestarchyvegetables,flour basedfoodsincludingcereals,peasandbeanstoalesser extent,andwholegrainssuchasrice, barley,oatsandquinoa.Asmanyofthesehavehighnutritional value,limitthemandeatin moderation. Lignanspresent inflaxseed,are knowntoimprove the bloodsugarlevelsintype 2
TheAmericanHeartAssociationadviseswomenlimitaddedsugarsto25grams(about6 teaspoons) adayandmento37.5grams(about9teaspoons) aday.Researchalsoshowsthat peopleinWesterncountriesareeatingonaverageabout35teaspoonsofsugar aday!Thisis becauseit’shiddeninalmostall thefoodswebuyfromthesupermarket,notstraightoutofthe sugar bowl!Weneedtotakeasensibleapproachtosugarsinour diet. It'snotpossibletoseeaddedsugarsinteaspoonsonpackagingduringmanufacturing,butthe NutritionFactsLabel canhelpustoidentifyaddedsugars.Findingingredientssuchassugar, cornsyrup,dextrose andhoney(althoughhoneyisatleastnatural) nearthe topof an ingredient list shouldsignal thatthereisahighamountofaddedsugar intheproduct.
Incorporatingflaxseedintoyour mealsmaybebeneficial for you.Askyour doctor or nutritionist.Theyarereadilyavailablefromthesupermarket. Start byremovingthe obviousbasicstuff - Removebiscuits,pastries,candy,chocolatesand softdrinksfromyour pantryoffridge.Startshoppingfor morenatural foodssuchasmeats, dairy,vegetables,fruitandwholebreads.Foodsunadulteratedbyprocessingand manufacturing.ThisPaleobookshowsyouhow andwhytoeatsugar freenatural foodsinstead ofprocessedfoods,anditoffersalternatives. Stopbuyinghiddenhighsugarfoodsthat "should"be goodforyousuchassugary"fruit" muesli,sugaryfruitjuicesandcannedfruit,sugaryyoghurtsandsugaryhealthbars.Cerealscan beloadedwithsugarsor havehidden"clusters"and"driedfruits"thatarenotnatural but rather verysugary. Lookat the labelsonfoodsinyourpantry.
Highlyprocessedfoodsandcondimentssuchas low fatmayonnaise,tomatoketchup,jamandHoisinsauce.Somecannedmeatsandsoupscan behighinsugars.Flavored"juices"and"drinks"aresugar offenders,sochecklabels.
"Listen"toyourtaste buds! Ifsomethingtastesverysweet,itprobablyhaslotsofsugar,so investigatefurther andeither eliminateitfromyour dietaltogether,or ifit'snatural,usein moderation. Lowfat foodsusuallyhave more sugar,socheckthese too.Sothinkabouthighfibre,low sugar productsbutbeware"lite"productsastheyusuallyhavelotsofsugar.Full creammilk, creamandbutter,plusGreekyoghurtandcreamcheesearegood,eateninmoderationif watchingyour weightor fatintakeofcourse. Berries,peaches,pearsandkiwifruit are betterforhighfibre andlowerinsugarsthan saygrapes,bananasandpineapples.Butanyfreshfruitor vegetablehasgottobebetter than anyofthenastyalternatives.Justaimfor eatingonlyafew piecesoflower sugar fruitsadayis okay. Homemade saladdressings,suchaswitholive oilandapple cidervinegarare muchbetter foryouthanbought brands.Samegoesfor homemadesauces.Ifyoucanmakeyour ownwith natural ingredients,thisishealthier andmorenutritious!IregularlymakeTzatziki withGreek yoghurt,alittlemincedgarlicandcucumber. Cut downorremove store bought sugarfromcooking,insteadsubstitutingwithnaturally occurringsweet ingredientssuchasprunes,dates,natural fruitpurees,maplesyrupand honey.Althoughthesearehighisnatural sugars,wetendtoonlyusesmall amountsasaratio inour meals.Usecommonsense...Nomorehoneyladentoastor pancakesthough! EggsandMilks: Eggshavehardlyanysugar raw;uptoaround1gofsugar per 100g 10
diabetics.
Trytocut out the highsugartreatsat night time afterdinnerbysubstitutingthecravings withsomethingelselow insugar suchasaglassofunsweetenedalmondmilk(zerosugarsand transfats),raw nuts,celerysticksanddryplaincrackerswithaverythinsliceofcheeseand homemadeTzatziki. Opt forhealthylunchessuchassardines,orslicedroast beef orchickenfromthe supermarket delisection.Teamit upwithsalads,crackersorbreadandapiece of fruit. Maybeasmoothiemeal inaglass.Onceyougetsomefavoritesatthesupermarket,shopping will bequicker andeasier.Remember toreadthelabels.
Considerlookingat the labelsonyouralcohol,youmaybe surprised.Liqueursandsweet winesamongsttheonestowatch. Readmorehereaboutsugar onfoodlabelshere. 11
dependingonhow youeatthemcooked.Coconutmilkhas3.3gofsugar per 100g,cow'smilk 5g,andunsweetenedalmondmilkunder 1g.Sokeeptheseinyour diet!
Thinkabout breakfasts: Tryaneggontoast,anomeletteor asmoothieinsteadofsugary muffinsor pancakes.Maybesometoastwithorganicpeanutbutter or creamcheese.Wean yourselfoff2sugarsinyour coffeeor tea!Imakeupmyownlow sugar muesli.
Outwithrefinedsugars,butwhatabouthoney?Whilehoneyandmaplesyruparenatural popular substitutesfor whiteprocessedsugar,theyarestill highinsugars! Honeyhas82gof sugarper100g Maple syruphas68gsugarper100g
WhataboutHoney?
Let'stake the commonsense approach.Whileyouwill findafew recipesinthisbookthat usethesenatural sweeteners,it'syour choiceifyouwanttoremovethemaltogether or use Steviaor other artificial sweetener instead.Myapproachistousethenatural foodswherever possible,andONLYwhere youneedit forthe foodtobe palatable.Sodon'tgopiling honeyonyour toastfor breakfastbecauseit'snatural!Haveaneggor avocadoinstead.It's especiallytrueofpeoplewantingtoloseweightbutcan'tsticktoadietthatisonlymeat,salad andvegdayindayout. Ofcourseanexceptiontothiswouldbe if youcan't have anysugarsat alldue tospecial dietaryconditions.Inthiscaseskipanyoffendingrecipesaltogether.Thisisasugar smart guidetoeatingfoodsinamodernworld.Thisbookisdesignedforawide range of people, the goalbeingtohelpwithabetterunderstandingof sugarsandhowtocut down.
Bottomline: If youdon't want touse honey,skipthe recipe altogether!
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What isanAcceptable Amount of Sugar? High over22gof totalsugarsper100g Low 5gof totalsugarsorlessper100g
What isanAcceptable Amount of Carbs?
Checkthe TotalCarbohydrates
*Thesugar amountinthenutritionlabel
Thegoal for diabetics,whether or nottheyuseinsulin,istokeeptheir bloodsugar assteadyas possibleandtomaximizetheir intakeofnutritiouscarbsandminimizeconsumptionofless nutritiousfoods.Astartingplacefor diabeticsistohaveroughly45to60gofcarbsper meal and15to30gfor snacks.Consultyour doctor.Readmorehereaboutcountingcarbs.
Locate the "NutritionalInformation"onthe packaging.Lookfor "TotalCarbohydrates" and"Sugars"asboththesewill beindicatedthere.(Incidentally,Transfatsaretheunhealthy fats)
Asaguide,if youeat about 2,000caloriesaday,youshouldconsume about 250gof complexcarbohydratesperday.That'sabout 1/8th.
isthetotalamount of sugarsinthe food.Itincludes addedsugarsandsugarsfromfruitandmilk.Eggshavearound1gofsugar per 100g, dependingoniftheyarecooked.
Anotherexample is1slice of bread.It =15gramsor1servingof carbohydrate. Althoughwhiteandwheatbreadhaveaverysimilar carbohydratecontentdependingonthe 13
Carbsarethecomplexpartofsugar sotheyneedtobewatchedaswell.For examplequinoa mayhaveonly0.9gofsugar per 100g,buthas64goftotal carbs!Itisalsohowever highin fibre,sothisiswhereabalanceddietfull ofavarietyofnatural foodsinyour bestoptionfor healthandweightloss.Moderationisthekeywheneatinghighcarbor highsugar foods.In sayingthat,all "junk"foodsneedtoberemovedaltogether astheyhavevirtuallynonutritional valuewhatsoever!
HowtoUnderstandSugarAmountsonLabels
RememberFructose andCornSyrupare some of the worst offenders! Your goal isto aimfor foodslower that5gifpossible.
*Iftheamountofsugarsper 100gisbetweenthesefigures,thenthatisamediumlevel of sugars.
Thismuesli bar packetishighinsugar at25% per 100gwith33goftotal carbohydrates!Learn morehereaboutfoodnutrition.
brandsandlabelsofcourse,whole wheatbreadisoftenbest.Itusuallyhasmorethantwice theamountoffiber aswhitebread,meaningyoudigestitmoreslowly,henceyour bloodsugar will risemoregraduallyafter eatingit.Goheretogetsugar andcarbcountfor breads.
Here isanexample of afoodlabel: Alwaysnote the sugarsandtotalcarbs.
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Also,carbohydratesare the body’smainsource of energyandduringdigestion,sugar whichissimple carbohydrates,andstarcheswhichare complexcarbohydrates,break downintobloodsugaralsoknownasglucose.Consumingtoomuchfoodthatishighin carbohydratesquicklycanspikebloodsugar levelswhichmaycauseproblemsover time. Monitoringandmaintainingcarbohydrateintakeiskeytobloodsugar control.Potatoisa classicexample.It hasunder1gof sugarper100g,but hasabout 20gof carbs.Lentils have about 2gof sugarbut 60gof carbs! Sodoesthismeanwemustnever eatpotatoes...I'd sayhecknounlessyouhaveaspecificdietaryreason.Weliveinamodernworldsojusthave afew onoccasion,notaplatefull atonce!Thinkintermsof balance andmoderation.Talk toyour dieticianor doctor ifyouhaveconcernsandwanttolearnmore.
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It might be okayinchoosingunsweetenedmilkssuchasalmondmilkforexample,but you willneedtoreadlabelswhenshoppingbecause lowfat productscanbe loadedwith sugarstoput some "taste"backin.Aclassicexampleofthisisinfoodssuchaslow fat yoghurts,low fatcreams,icecreamandcookies.ThisfromWebMDisaninterestingread whichsumsitupwell.Saucesanddressingscanalsobehighinsugarswhichseems surprising.Soreadlabels.
TheLowSugarMyth
LowSugarFruits Here isabasicguide tolowsugarfruits: Usethislinktodothoroughsearchesofyour own: How muchsugar andcarbsisinfruit(Just selectafruitfromthedropdownbox) 16
HighSugarFruits
Eatingfruit fullof nutritionisbetter thaneatingmanyother highcalorie,low nutrientjunk foods.However,thesefruitsshouldbeeateninmoderation.
ASnapshot:
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VegetablesHighinSugars
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Here isastart: Beets 7g Carrots 4.7g.Carrotjuiceishighinsugarsatabout5gm,whilecookedcarrotsarelow in sugarsatabout3gm. Corn- 6g Parsnips 4.8 Peas 6g Potatoes- onlyabout1.5gofsugar butabout17gofcarbs! Winter Squashes- onlyaround2g,butabout12gofcarbs,especiallyacornandbutternut.
Usethislinktodoathoroughsearchtolearnhow muchsugar andcarbsareinvegetables (selectaveggiefromthedropdownbox)
VegetablesLowinSugar
Asparagus Avocado Bamboosprouts Beansprouts Beetgreens Bell pepper (sweetgreen) Broccoli Brusselssprouts Cabbage-- all kinds Carrot Carrotjuiceishighinsugars(about5gm),whilecookedcarrotsarelow (about3 gm).
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Cauliflower Celery Collardgreens Cucumber Dandeliongreens Eggplant Endive Escarole Garlic Greenbean,string3.3g Kale1.2g Leek Lettuce(all kinds) Mungbeansprouts Mushroom Mustardgreens Okra Onion Radish Arugula Shallot Spaghetti squash
Hereisthatlinkagaintodoyour ownresearchabouthow muchsugar andcarbsarein vegetables(selectfromthedropdownbox)
Alfalfasprouts
Spinach0.4g Squash(summer) Swisschard Tomato Turnipgreens Watercress Zucchini 20
Unsweetenedalmondmilkhasalmost nosugarandabout 1gof carbsper100g.Ofcourse differentbrandstatsvary,butalmondmilkisalsopopular duetotheflavor beingpleasant.It isdairyfree andstillagoodsource of calcium.Thisisgreatfor peoplewhoarelactose intolerant.Wedrinkunsweetenedalmondmilkthatisavailablefromthesupermarketandit's definitelynottoosweet.Ricemilkontheother handisverysweetinflavor andhigher in carbs. Coconutmilkislower insugarsthandairymilk.Unsweetenedcoconutmilkisavailablein manysupermarketstoo.Sothere are manyoptionsforpeople whoare diabetic,have dairy allergies,orjust want towatchtheircarbohydrate intake forweight loss.Coconut productsarealsousedincookingextensivelyasadairyfreealternative.Iloveusingitin smoothies,bakingandcurries! Thiscoconutmilkrecipesbookisagoodreadwithlotsofnatural foodcoconutmilkbased recipesthataresugar anddairyfree.
Goheretoseemilkstatsfor sugar andcarbs. Goheretoseehow muchsugar andcarbsareindairyproducts.
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LowSugarMilks
The Problemwith"Light"Products
Beware "fat free"or"light"dairymilks,astheyare usuallyhigherinsugars.Sticktofull creamdairymilkor natural creamifeatingdairyproductsisn'taconcernfor you.For weight loss,thefollowingmybehelpful.
TheProblemwithFructose
Fructose isaprobleminthe sugarequation.UnfortunatelyFructosegoestotheliver asfat. Thesugar inmilkcontainsglucoseandlactosewhichisdeemedtobesafe.However honey hasabout40% fructoseandAgaveabout80% whichisn'tideal!Somefruits,whilegenerally beinghealthyandofcoursefar better thancandyandjunkfoods,alsohavequiteahighlevel of fructosepresentinthem.Peoplesufferingwithirritablebowel syndromeandother GI disordersmayfindtheyarefructoseintolerant.Fruitsandfruitjuiceswithhigher levelsof fructosemayleadtoIBS,abdominal cramping,bloatinganddiarrhea.Somoderationisthe key,eatingabout1 2piecesaday.Studieshavefoundthateatingfruitwholecanactually "water down"theeffectssomewhatduetothewater andfibrecontent.Freshlow fructose fruitsandvegetablesarebestmostofthetime.Readmoreaboutfructosehereandtalktoyour dietician. We want tobe sensible about it though,because we alsounderstandthe beneficialeffects onourhealthandnutritionthat fruitsandvegetableshold.Berriesandkiwi fruitsare wonderful natural foodsugar treatsfor weightloss.Youcanalsoindulgeoccasionallyon somedarkchocolateor similar natural healthytreat. The AmericanHeart Associationrecommendsthat healthyadultsstrive toeat at least five servingsof fruitsandvegetablesadaytoreceivethebestvarietyofvitamins,minerals andfiber thesefoodsprovide.Thisiswherehomemadesmoothiesandhealthyjuicer recipes canbehelpful.Ifyoufindyouaren'tgettingyour dailyvitaminallowancethroughfoodfor somereason,thesecanhelp.Ifpossible,fruitsandvegetablesservedwholeand/or raw with your meal isbestfor fibre.
PaleoSmoothies 22
CornSyrupismade upof almost half glucose andhalf fructose soshouldbe avoided.It canbefoundincommonfoodstuffssuchassoftdrinks,canned,bakedor processedfoodssuch asBBQsauces,jam,ketchup,jellies,chocolateandmilks.Again,readlabelsasvarietieswill varyinamountstheycontain.
Readthe Ingredients: NotethatSugar,Sucrose,Honey,HighFructose CornSyrup (HFCS) are at least 50%Fructose! Aimfor lessthan2% sugar lessthan2grams/ 100gramsor ml.
Limit orAvoidthese highfructose foodswhere possible.Theycommonlypresentdigestion andhealthproblemswhenconsumedregularly.Fructoseispresentinmanyprocessedfoodsso checkthelabels.
Flavoringsthat containfructose are commonlydessertssuchasice cream,candy, cookies,"health"barssweetenedwithfructose orothersugars.Cerealsandother processedfoodsandjunkfoodsarenotorious!Ifyoucan'tfindfructoselistedonthefood label,hereisageneral guide(aimfor about10gaday)
Honey,althoughhighinfructose alsohappenstobe asuperfood,sothisisthenatural 23
andLardinplaceofVegetableoil,Canolaoil, Sunflower oil andMargarine,butavoidingPolyunsaturatedOils.
HighFructoseFoods
Comparebrands
Check"low fatdairy"sugar content
Ifyouhaveaspecifichealthproblemandhavebeenaskedbyyour doctor toeatalow fructose diet,thefollowingisageneral guide.
UseOliveOil,CoconutOil,Butter
alternativetosugar Iwill alwaysgowith.Honeycontainsoverahundreddifferent compounds,not just fructose andglucose.Italsohassmall amountsofminerals,amino acids,andvitamins.Thepointherebeing...it'snotJUSTsugar.Eat inmoderationonlywhena sweetenerisneededtomake foodspalatable.
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LowFructoseFruitsandVegetables
Avocado Artichoke Asparagus Beansprouts Beetroot(fresh) Broadbean Brusselssprouts Broccoli Cauliflower Celery Chinesecabbage Cranberries Cucumber Endives Grapefruit Ginger Greenbeans Greencapsicum Greenchilli Greenpea Kale Limes Lemons Lettuce Mushroom Parsley Parsnip Potato Pumpkin Radish Rhubarb
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Here isalist of lowfructose ratiofruit andvegetables.Theycontainabout1% fructose,so aregoodonthelow fructose,higher glucoseratio.Thesecanbeeatenasoftenasyoulike.
Readmoreaboutthislisthere. Incidentally,eggsare usedinmanyrecipesandtheycontainaround1gof sugarper100g, dependingonhowyoueat them.
Apricots(raw)
Silverbeet Snow pea Spinach Sweetcorn Tamarillo Watercress Zucchini 26
ModerateFructoseFruits&Vegetables
Peaches(freshor tinned)
Hereisalistoflow fructoseratiofruitandvegetables.Theycontainabout2% fructosewhich isstill quitelow,soaregoodonthelow fructose,higher glucoseratiotoo.
Plums Redcapsicum Redchilli Squash Swede Sweetpotato Shallot Strawberries Tangelos Turnip Tomato(raw) Turnip Watermelon
Apricots(canned) Beetroot(canned) Bananacapsicum
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Passionfruit(fresh/tinned)
Blackcurrants Chives Cabbage Carrots Eggplant Fennel Grapefruit Guava(raw) Honeydew melon Greenolives Marrow Mulberry Nectarines Orange Pineapple(raw) Raspberries
HighFructoseFruits
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Cherries(raw) Figs(raw)
Pineapple(cannedinnatural juice)
Custardapple Cannedfruitsinsyrup(berries,cherries,raspberries,strawberries,blueberries)
Banana Blackberry(raw/frozen)
Highfructose fruitsthat have uptoabout 5%fructose onthe lowfructose,higher glucose ratio.Whenstartingalow fructosediet,thisgroupshouldbeavoided.Once
Kiwi fruit Mandarin(cannedinsyrup)
Mandarin Mango Paw paw
problematicsymptomssettledownyoucantheneat onlysmallamountsfromthisgroup.
Rockmelon Star fruit
VeryHighFructose Ratio
Thisisalistofveryhighfructosefruits,thatisover 5%. Apple Blueberries(frozen/fresh) Canneddarkplumsinsyrup
Driedfruit(figs,apricots,dates,prunes,sultanas,raisins,currants)
Pickledonion Pomegranate Quince Tomatopaste(andsimilar products)
Gherkins Grapes Lychee Nashi pear Pear Persimmon
Rememberthough...it'sgenerallybetterforyourhealthtopickupanapple orabanana thanjunkfoods! 29
VarietyisKey
Healthysnackssuchas low fructosevegetables,raw cocao,homemadetreatsmixedwithsomeoliveor coconutoil, seedsandnuts(especiallyraw almonds) areall fine. TheU.S.Nutritiondatabasemaybehelpful todoasearch.
Formost people,eatingamixedvarietyof vegetablesandfruitsfollowingthe lowsugar guidelineswillhelpcontrolyoursugarintake.Our moderndaysocietylacedwithFructose caneffectandbethecauseofdiabetes,badcholesterol andheartproblems.Itreallyislikethe sweetpoison. Supermarket foodslacedwithpreservatives,additives,chemicalsandhighcarbohydrates oftenhave little nutritionalvalue,sogoingfresh,naturalisbest.
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Digestionandthe autoimmune systemcanalsobe effectedbyloadingyourbodywith sugars.Soifyouareconstantlyhavingtummyproblemsor bloating,thenthismaybethe cause.Tryremovingsugarsfromyour dietfor evenjustafew daysandseeifyounoticeany change. The Frenchare renownedforreplacingsugarintheirdiet withfat andprotein,andit seemstowork! ThisiswhythePaleolifestyleeatingplanissopopular.Readmoreabout Paleohere.Soifyouthinkyouareeatinghealthybybuyingthatlow fatdairyproduct,don'tdo itbecauseitisprobablyreplacedwithjustmoresugars!Alsobeawarethatmanysupermarket foodsarelacedwithsugarsthatyouwouldn'tthinkpossible.For examplehow couldketchup besugaryyoumightask...well itis.Readthelabels,ifit'sgothighamountsofsugarsand Fructosedisguisedinit,stayclear. Let'sget startedwithsome recipes! I've triedtoaddsugarandcarbcountswhere they maybe questionable.Ifyougetstuck,refer backtotheresearchlinksIgaveyouearlier.
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TheFrenchConnection
3rashesbacon,finelychopped
Bacon&VegetableBreakfast
totaste
Directions: 1. Placeall ingredientsintoabowl andcombinewell.
3Tbspextravirginoliveoil
Ifyoulikeyour baconsuper crispy,justcookitandtheonionfor about5minutesbefore addingtheother ingredients. Ingredients: 1/2onion,diced
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3Tbspparsleyleavesroughlychopped.(full ofnutrientsfresh,ifyouhavetheminyour garden)
1/2redcapsicumfinelychopped(optional)
1cupoffresh,roughlychoppedtomatoes(100gofcannedtomatohasabout21/2gof sugar,freshalittlemore)
1-2garliccloves,finelychoppedor minced saltandpepper
2cupsslicedmushrooms.Addmoreifyoulikethemlots!
2. Fryover amedium-highheatinalittleoil,cookingfor 5-8minutesuntil baconiscrispy andtheveggiesarealmostcookedthrough.
3. Addsalt&pepper
totaste.Quick,tastyandeasyfor sure.
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*Youmayliketoservethisseparatelyor ontopofscrambledeggs.Cannedtomatomaybe addedontheside.
½cupsunflower
Nut&SeedGranola Thesemakegreatsnacksor treatsbutifyoufeel likesomeprimal crunchfor breakfast crush someupintoabowl andaddsomecoldunsweetenedalmondmilkfor aterrifictreat!
½cuphoneyor maplesyrup(honeyhas82gofsugar per 100g,maplesyruphas68gsugar per 100g) (13gofsugar per 100g) 1Tbspchiaseeds
3cupsassortednuts&seeds(almonds4gsugar,walnuts2.6g,sunflower
Ingredients: seeds2.6g,etc)
¼cupcoconutoil seedbutter
¼tspvanillaextract,optional
½tspsalt 1tspcinnamon
Directions: 1.Lineabakingdishor traywithbakingpaper andsetaside. 2.Combinenutsandseedsintolargebowl 34
1/4cupfreshcranberries(freshhas4gsugar,driedhasabout65g)
2cupsshreddedcoconut(unsweetened)
6.Placeasmall saucepanonalow medflameandaddcoconutoil,sunflower seedbutter & honey,vanilla,salt&cinnamontocook.Stir until mixturebubblesandthenremovefromheat
8.Pour thecombinednuts and honeymixtureintopreparedtrayandpresstogether usingwet handsor spoonpressingfirmlytoensureingredientsarewell packedtogether. 9.Leavemixturetositfor 2hours,cover andthenplaceinfreezer for atleast1hour 10.Removefromfreezer andcutintochunksizedpiecesor muesli barssliceswithavery sharpknife.Youcaneatlikethisor servecrumbledupfor agrainfreecereal withcoconutor almondmilk!
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3.Remove1cupofnuts&seedsmixandchopintosmall pieces
5.Returnnuts&seedstomixingbowl.Stir indriedcranberriesandaddcoconut.Stir well combiningcontentstogether
4.Placeremaining2cupsofnuts&seedsinblender andpulsetill choppedquitefinely You shouldendupwithagoodmixofsmall andfinepieces
7.Pour hotliquidmixtureover nutmixture,stirringtocombine.Addchiaseedifyouhaven't already.Mixwell.
ApricotSmoothie Unsweetenedalmondmilkworksinthisrecipeinsteadofyoghurtifyouareweightwatching. However theflavor won'tbeasrichandtexturenotascreamy. Ingredients: •1cupraw halvedapricots •6icecubes •1cupplainnatural yogurt •1Tbsphoneyor equivalantSteviasweetener (optional) Directions: Blendapricots,yogurt,icecubes&sugar inablender until mixtureisthickandfrothy.(serves 2) Packsasweet n sour tangthat'sextrarefreshing.Placeaapricothalfontopfor theolder kids. 36
BreakfastinaGlass
Ingredients: •11/4cupsnatural orangejuice
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•afew icecubes,crushed Directions: Mixorangejuice,banana,berries,tofu&crushediceuntil smoothandfrothy.Verytasty brimmingwithsoyprotein,fibreandahostofother nutrients.Givethissmoothiethepartylook bydecoratingwithanumbrella,straw andsliceoffruit.
•1/2cupsilkentofu(optional ithas2.7gofsugar per 100gand1.9gofcarbs)
•1/2ripesmallbanana,peeledandsliced(12gofsugar per 100gand23gofcarbs,but2.6gin dietaryfibre)
Bananasare highinpotassium,have fibre andprotein,but are highinfructose.Theyare however anatural fruitanda"food"soeateninmoderation,especiallyfor breakfastwhenyou haveabusymorningaheadofyouisokay.Ifnot,leaveoutthebananaandgofor aberry smoothieinstead!Trysqueezingyour ownfruitjuices.
•11/2cupsfrozenberriessuchasblueberriesor raspberries
1/2tspgroundcinnamon
1/4tspgroundnutmeg
1cupmilkofyour choice
1cupoatmeal (or quickoats.Oatmeal havehas0.5gsugar per 100gand12gofcarbs)
NuttyPorridge
Ifthedriedfruitistoohighinsugar for youinthisrecipe,optfor freshapricotsor berries instead. Ingredients:
1/2Tbsphoneyor maplesyrup
2cupswater salttotaste
2. Turnheattolow andaddtheoats 38
1/4cupprunesor raisins(pruneshave38gofsugar per 100g,raisinshavehave59gof sugar per 100g)
1/4cupslicedalmonds,or walnuts(almonds3.5gsugar per 100gand22gcarbs.Walnuts have2.6gsugar and14gcarbs)
*Garnishwithfruitandwalnutsifdesired. Directions: 1. Bringthewater toaboil inasaucepanwiththesalt
Addcinnamon,nutmeg,raisinsandalmonds,stir,cover thepanandturnoffheat.Letsit for
4. afew minutes.Servewithmilkandhoney.
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Cookfor about5minutes,stirringsothattheoatmeal doesn'tsticktogether.
3.
Ingredients: 1cupmilk(unsweetenedalmondworkstoo)
Oatsislow insugar andlow inGImakingitgoodfor asatisfyingbreakfast.Itishighincarbs butfibretoo.Soeatinmoderation.Raisinsareokayifyouwantanoccasional treat.Justonly useasmall amountastheyhave59gofsugar per 100g!Iuseprunes,chopped.Theyarean excellentsourceoffibreandcomeinat38gofsugar
1tspprunes,chopped
.
½tspvanilla ¼tspcinnamon ¼tspnutmeg
2. Decoratewithwalnutsor other roastednuts. 40
¼cupunsweetenedapplesauceor homemadestewedapricotstokeepsugar down.
1. Cooktheoatsinmilk.Oncetheyaredone,addapplesauceandprunes,aswell asvanilla, cinnamonandnutmeg.
ApplePieOatmeal
½cupoatmeal (catmeal havehas0.5gsugar per 100gand12gofcarbs)
Directions:
BasicOmelette Eggsareawonderful additiontothelow sugar,healthydiet.Theyarequickandeasyto prepare,plusyoucanaddsomechoppedspinach,springonion,sproutsor other quickcooking vegetableifyoudesire. Ingredients: 4 5eggs(0.3gofsugar per 100gand0.6gofcarbs) 1Tbspoliveoil 1tspfinelychoppedfreshor driedherbsyoulike.(optional) groundblackpepper totaste salttotaste Directions: 1. Whiskeggstill foamyinasmall mixingbowl. 2. Heatoliveoil inasmall frypanover mediumheat. 3. Cookvegetableshalfwaythroughnow ifusing. 4. Addtheeggsallowingthemtocookfor afew minutes.Sprinklewithherbsand seasonings. 5. Foldinhalf,andcontinuingtocookuntil done.Don'tover cookor theeggswill betough anddry! 41
Berriesaresomeofthelowestsugar
RedRubySmoothie
fruits. Ingredients: 1½cupsboysenberriesand/or raspberries 1cupboysenberriesand/or raspberries 1cupblueberries(freshor frozen) 6icecrushedicecubes Directions: Placeall ingredientsintoblender &processuntil smooth.Veryflexiblewithamounts.Servein aparfaitglassfor thattouchofluxury! 42
Directions:
Almondflour islow insugar andcarbs.Seehow muchsugar andcarbsareincommonflours here. Ingredients: 1½cupsalmondflour (2gofsugar per 100gandabout12gofcarbsper 1/2cup) 1cupofmilk(½cupfor thicker pancakes.Milkhas5gofsugar per 100g) 3eggs ½cupstrawberriesor blueberries spicesbyyour choicesuchascinnamon,vanilla,nutmegor others oil for cooking(oliveoil isgood)
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1. Combineall ingredientsexceptblueberriesinasmall bowl.Blendthemwithablender until thebatter issmooth. 2. Mixintheblueberries. 3. Warmtheoil inafryingpan. 4. Cookall pancakes.Itshouldtakeabout2-3minutesfor eachsidetogetgoldenbrown. 5. Serveandenjoy!
AlmondFlourCrepes
*Canadd1tspchiaseedsand1tspflaxseedoil
Directions: Processall ingredientsinablender until well mixed. Pour intoglassesandgarnishifdesiredwithasliceofstrawberry.
Ingredients: 1cupfreshkaleor babyspinach,washed 1cupstrawberries(for sweetness) juicefrom1/2alemonor lime sweetness) for extragoodness.
2.
KaleSmoothieBlend
1/2avocado,peeled,de-seededandchopped
2 3kiwifruit,peeledandchopped(for
Havethissmoothiefor breakfast,lunchor whenyouareontherun!Thisrecipeisinspired fromtheallergyfree,natural foods,lunchboxrecipesbookonAmazon.Theysuggestyoucan alsofreezeitinabottleandputitalunchboxand/or takeittowork.
1.
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Checkthelistofsugarsandcarbsincommonbreadshere.Wholegrainisbest.(Searchwith thedropdownbox.) Ingredients: 2sliceswholegrain,highfibrelow carbbreads ¼cupmilk 1egg,beaten 1Tbspmaplesyrup
4.
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2.
½tspcinnamon 2tspbutter Directions: Combinethebeateneggwithmilkandcinnamon. Warmthebutter inaskilletonmediumheat. Dipthebreadintheeggmix,thenfryitontheskilletfor 2minutesfromeachsideuntil golden. Servewiththemaplesyrup,berriesor eatasitis.
1.
FrenchToast
3.
Ingredients: 1cupfull creamor unsweetenedalmondmilk(creamhasabout2gofsugar per 100gm and2gofcarbs.Unsweetenedalmondmilkhasalmostnosugar andabout1gofcarbsper 100g) 1largeegg 1/2tspcinnamon
1/2tspnutmeg 1/4tspvanillaextract dashofrum(optional)
Directions: Blendall ingredients.Pour thesmoothieintoglassestoppedwithasprinkleofcinnamonor slicedfruit.Serveandenjoy!
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Eggnog
VegetableV8Drink
inaglass! Ingredients: ½cuptomato,chopped ½cupice ¼cupcucumber,chopped ¼cupraw
½avocado 2tspfreshlemonjuice
Directions: Blendall ingredientsandtheiceuntil smooth.Avocadoisthemainsourceofenergyinthis recipe,whileother ingredientsprovidevitaminsand,ofcourse,greattaste.
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Ameal spinach
1tspTabasco(optional)
LunchSmoothie Ingredients: •1ripepear (cored&cutintochunksizepieces) •1cupfreshlysqueezedorangejuice •1 2cupswashedspinachleaves •1cupbroccoli florets (lightlysteamedtoreducehardness) •1cupstrawberries •1cupnatural yogurt Directions: Placeall ingredientsinablender andpureeuntil smooth.Serveimmediately.Thecombination ofgreenveggiesandfreshfruitfor lotsofhealthpromotinggoodness! 48
2.
QuailEggProteinSalad
1cupspinachleaves ½cupalmondslices
Ingredients: 12strawberries,hulled
1.
12quail eggs,hardboiledandpeeled(canusechickeneggsquartered)
1orange,peeled
Directions: Cutthestrawberriesinhalf.Cuttheorangesinsmall pieces. Mixthefruittogether withspinach,quail eggsandalmondslices.
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carbpitabreadofyour
Directions:
½cupmixedslicedvegetablesofyour choice(Ilikeonion,babyspinach,basil,sundried tomatoandolive)
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Checkcommonflour statisticsfor sugar andcarbshere.
Takeacloser lookatdifferent tomatoeshere. ¼cupcheeseofyour choice,grated(can’tbeatalittleParmesanat1gsugar and4.1gof carbs) cookingsprayfor coating
VegetablePitaPizza
Ingredients: 1wholelow choice
3. Bakefor 8minutesor until cheeseislightlybrown.
¼cuptomatocannedor cookedhomemadetomatoketchup(cannedhaveabout2.5g sugar,supermarkettomatosauceisaround22gsugar!)
1. Preheattheovento450°F(230°C).Usethecookingsprayonabakingsheet.Placethe pitabreadonit.
2. Spreadthetomatosauceonpitabread.Topwithvegetablesofyour choice.Sprinklethe cheeseover.
2. Inafryingpansautethemushroomsandbell pepper for about3minutesonhighheat. Reducetheheattomediumandcookfor onemoreminute.
Ingredients: 8eggs,beaten 8oz(225g) mushrooms,sliced 5oz(140g) chickenbreastor baconpieces,cookedanddiced 1greenbell pepper,chopped ½low carbflour or 1/3cupofwholegrainflour
1Tbspflaxseed(optional) ½cupfetacheese,chopped 1tspbakingpowder saltandblackpepper totaste cookingsprayfor coating
4. Combinethecrumbledpattieswithmushroomsandbell pepper.Youcandoitinthesame pan. 51
MushroomFrittata
Directions: 1. Preheattheovento400°F(205°C).
3. Inabowl mixtheeggswithflour bakingpowder,flaxseed,saltandpepper.Stir inalmost all ofthecheese.
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5. Coatabakingdishwithcookingspray.Placethemushroom,bell pepper andmeatmixture init.Pour theeggmixtureover.Ifyouwishyoucanaddsomemushroomslicesontopor sprinklethefrittatawithsomemorecheese.
6. Bakefor 40minutesintheovenor until done.Cutthefritattainsquares.
1½cupsstrawberriesand/or raspberriesor blueberries(strawberrieshave4.9gor sugar per 100g,raspberries4.4g,blueberries10g)
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2cupsunsweetenedalmondor coconutmilkblend(Unsweetenedalmondmilkhasalmost nosugar andabout1gofcarbsper 100g)
1tspvanillaextract
Directions: 1.Removethespicesfromtheteabags.
2.Placealmondmilk,blueberries,chiaseeds,honey,vanillaextractandthespicesfromchai teabagsinablender andprocessuntil smooth. 3.Serveicycold.
Ingredients:
1Tbsphoneyor maplesyrup(honeyhas85gofsugar per 100g,maplesyrup68g.Use Steviasweeteningifdesired)
3Tbspchiaseeds,ground 2chai teabags(ifyoudon’thavethem,thissmoothieisstill quitenicewithout)
StrawberryChiaMilkshake
andcayennepepper totaste
totaste
3.
andblendtill
TahiniDip
celerysticks 54
Directions: ingredientsintoablender smooth. Refrigerateuntil readytouse. Will keepfor afew days.Garnishwithcayennepepper andfreshparsleyifdesired.Serve withsesamecrackers,carrotor
1. Grill or roasttheeggplant. 2. Placeall
4.
Ingredients: 1eggplant,roastedor grilled 1/2cauliflower head 1eggplant ½cuptahini (sesameseedsmadeintoapaste.Tahini hasabout1.5gofsugar per 100gand 21gofcarbs) juiceof1lemon 4clovesgarlic 4Tbspoliveoil 2tspcumin,ground paprikapowder saltandblackpepper
3. Linetwolargebakingsheetswithparchmentpaper.Placehalfofthedoughrightinthe middleofeachsheet.Placeanother pieceofparchmentpaper over thedoughmounds.
2eggs,whisked 2Tbspoliveoil 1½tspsalt
SesameCrackers
Ingredients: 3cupsalmondmeal flour (2gofsugar per 100gandabout12gofcarbsper 1/2cup)
Directions: 1. Preheattheovento350°For 180°C.
Almondflour isnutritious,low insugar andcarbscomparedtoother flours.
Bakefor 10 15minutesor until goldenbrown. 55
4. Evenlyroll thedoughbetweentheparchmentpapersuntil itcoversentirebakingsheer. Dothatfor bothbakingsheets.Removetheparchmentpaper andcutthedoughwitha sconecircular cutter,or byhandwithaknife.Youcanalsouseaglass.
2. Mixall ingredientsinabigbowl.
1cupsesameseeds 1/4cuppoppyseeds(optional)
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1cupunsweetenedalmondmilk(almostnil sugar and1gofcarbs)
AvocadoSmoothie
Avocadosarelow
Ingredients: 1ripeavocado(0.7gofsugar per 100gand9gofcarbs)
Directions: Placemilkinblender,thenall other ingredientsandmixwell.Servechilled.Addasprigof parsleyor basil ontop.
1basil leaf squeezeoflimejuice
insugar andloadedwithhealthyoilsandnutrition.Thisisgreatifyoudon't feel likeaparticularlysweetsmoothiedrink.
2tsphoneyor Steviaequivalent(optional)
2carrotscutintocubesor longsticks(carrothas4.7gofsugar per 100g)
2pints,almost1lt.ofchickenbroth.Homemadeor usea"natural"brand.
Packedfull offlavor andnutrition!
1cupofcoconutmilk,cow'smilkor unsweetenedalmondmilk(optional.Coconutmilk has3.3gofsugar per 100g,cow'smilk5g,unsweetenedalmondmilkunder 1g)
Directions:
Saltandblackpepper toseason
1cupofkaleor spinachleaves,brokenintopieces.(whitestalkremoved.Kalehas1.2g ofsugar,spinachhas0.4g)
2skinnedchickenfilletscutintobitesizepieces.(Youcanalsoaddacookedskinned leg,lightlygrilled)
2largesticksofcelerycutintoslices(celeryhas1.8gofsugar per 100g)
Ingredients:
ChickenwithKaleSoup
2small finelychoppedonions
1. Heatchickenstockbringingittotheboil,thenbacktosimmer.Addchickenpieces (includingcookedlegifyouareusingit) andcookfor about4minutesuntil almost cooked(turnswhite).
2. Addall thevegetablesexceptthekale.Simmer for approx20minutesor until chickenis tender andcooked. 57
3. Addthemilk(ifdesired) andsimmer. 4. Now addthekaleandcookfor afurther few minutesuntil itlookswilted.Useparsleyto garnish,or herbofyour choice. 58
1. Preparepumpkinbycuttinginhalfandremovingtheseeds.Brushwithoil;placingonto bakingsheetinhotoven(350F);cutsidefacingdownandbakefor about1hour or until done.
RoastPumpkinSoup
Ingredients: 2kg(41/2pounds) approximatelyofpumpkin(pumpkinhas2.8gofsugar per 100gand6g ofcarbs) 2Tbspoliveoil 4cupshomemadechickenstockwithbone 11/2cupswater saltandgroundblackpepper
½tsponionor garlicflakes 1tspdriedtarragonleaves pinchofmildcurrypowder (optional,buttasty!)
3. Placepotonamediumtohighheatandbringtotheboil.Reduceheattoverylow and 59
2. Whencooked,scoopoutpumpkinfleshwithaspoonandplaceintoalargecookingpot. Addstockandwater.Addgarlicflakes,tarragonleaves,currypowder andseasonings, mixwell withhandheldstickblender until smooth.
Directions:
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simmer for about1hour;stirringoccasionally.(Add1/4cupcreamcheeseatthispointif desired) 4. Blendonceslightlycooledandreheatifrequired.
Directions:
Ingredients: 1Tbsoliveoil 2garlicclovesminced 1cupchoppedonion
1tspsalt 28ouncecantomatopuree(cannedtomatoeshaveabout2.5gsugar per 100g)
¼cupapplecider vinegar (about4gofsugar per 100g)
¼cuphoneyor Steviaalternative(85gofsugar per 100gmishigh,butit'satleastnatural. UseSteviasweeteningifdesired)
¼cupredwinevinegar (Nil sugar)
HomemadeTomatoSauce
halfa12ouncecantomatopaste(tomatopastehasabout11gsugar per 100g,sowearen't usingmuch)
½tspgroundcloves
Youcandoublethisrecipeup!
½tsporegano
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5.
7. Blenduntil smooth.
4.
3.
*Placeintoair freezesomeinplasticcontainers.
tightjarsinthefridge,or
6. Reducethesaucesoitthickens,for about15minutes.
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2.
1. Heattheoil andsautegarlicfor afew minutes. Addtheonionandcookfor 3minutesuntil softened. Mixinthevinegars,saltandhoney. Addtomatopasteandpuree,bringingtotheboil. Now mixintheoreganoandthecloves.
½poundor about230gbacon,cutinbitesizepieces(nil sugar andnil carbs)
3Tbspoliveoil saltandblackpepper totaste.
BrusselsSproutswithFriedBacon
3. Putthemonabakingsheetandroastfor 25minutes.Shakethepanonceinawhileto makesuretheBrusselssproutsareroastedevenlyfromall sides.Mixinthebaconand roastfor 10moreminutes.
2. CutoffthebrownpartsfromtheBrusselssprouts.Inalargebowl mixthemwiththeolive oil,saltandpepper.
1poundor about500gBrusselssprouts(cooked1.7gofsugar and7gofcarbs)
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Ingredients:
Directions: 1. Preheattheovento400°F(205°C).
ButternutSquashSoup
6cupschickenstock,(supermarketstockhasonlyabout1.5gsugar,buthomemadeis packedfull ofvitamins,calciumandminerals)
Directions: 1. Putapotwithchickenstockonhighheat.
4. Useaslottedspoontoremovethesquashchunks.Placetheminablender andpuree. Returnthesquashtothepot.Stir andseasonwithnutmeg,saltandblackpepper
3. Atthistimethestockshouldbeboiling.Addthesquashandthefriedoniontoit.Reduce theheattomediumandcookfor about20minutesuntil thesquashistender.
Ingredients: 1spaghetti squash,peeledandseeded(2.8gofsugar per 100gand7gofcarbs)
2. Meltthebutter inaskillet.Addthechoppedonionandcookfor 5minutesuntil translucent.
ThisisavariationontheRoastPumpkinSoup
5. Servehot.Enjoy! 64
1onion,chopped 2Tbspbutter pinchofnutmeg saltandblackpepper totaste
.Quitehighinnatural sugars,buthealthy.You cantryusingcauliflower instead.Ialsoaddacloveofgarlicsometimes.
3slicesoffinelyslicedbaconor porkstrips splashoflemonjuice freshlygroundblackpepper finelyslicedredchilli (optional) salttotaste Directions: Gentlyfrythebaconstripsandstir inthechoppedkale.Canremovewhitestalksfrom leavesifprefer.
1.
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2. Addother ingredientsandserveimmediately.Veryflexiblewiththegreensyouadd.
StirFryKale
Ingredients: 1bunchofkalethinlychopped(kalehasjustover
1gor sugar in100gandit'spackedfull ofvitamins!)
¼cupParmesan,grated(Parmesanhas1gsugar and4.1gofcarbs)
1Tbspfull creamcheese,softened(creamcheesehasabout3gofsugar and4.1gcarbs. Low fathas6gofsugar and8gofcarbs)
3Tbspbutter
4. Garnishwithchoppedspringonionandserveimmediately. 66
2. Cleanandcutcauliflower intosmall pieces.Cookinboilingwater for 10minutesor until done.Drainwell,butdon'tletcool.
Ingredients: 1headcauliflower
3. Inablender or foodprocessor pureethehotcauliflower together withthecreamcheese, Parmesan,garlic,saltandpepper until smooth.
MashedCauliflowerwithGarlic
Directions: 1. Setabigpotofwater tohighheat.
½tspgarlic,minced saltandblackpepper totaste choppedspringonionfor garnish
CrumbedCashewFish
3Tbspcashew nutmeal flour Apinchcayennepepper
Ahandful ofcrushedcashews(6gofsugar per 100g)
Ingredients: 400g(14oz) whitefish(cutintopalmsizedpieces)
Cashewshave6gofsugar per 100gand30gofcarbs.However,remember theyarepacked withvitamins,proteinandfibreandonlyeateninmoderation.
2tspcoriander 2tspcumin
1onionpeeled&finelychopped Oliveoil Ahandful offreshcoriander or parsley 67
2tspblackpeppercorns 2tspblackmustardseed
6. Servewithfreshcoriander andahandful ofbabyspinachleaves.
Directions:
4. Addenoughoil tofrypantoshallow fryfishwhichhasbeengenerouslycoatedwith cashew andspicemix.Fishshouldonlyneedabout2 3minuteseachside.Frytill crisp andgolden!
2. Combinegroundpepper,mustard,cumin,coriander &cayenneinabowl.Addcashew flour. Heatafrypantohigh,dryfrycrushedcashewstill goldenandthensetaside.
5. Returnonionsandcashewstofrypanfor 1 2minutesaddingseasoning.
1. Grindblackpeppercornsandmustardseedswithmortar &pestle.
3. Addsmall amountofoil topan;sautéonionsfor 5minutesandthensetasidewith cashews.
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1Tbspoliveoil saltandblackpepper totaste
4. Wrapeachasparagusinhalfsliceofprosciutto. Serveatroomtemperature.
3. Roasttheasparagusinovenfor about15minutes.Letthemcool down.
Ingredients: 1pound,about500gasparagus,trimmed(cookedasparagushas1.3gofsugar per 100g and4.1gcarbs)
6to8thinslicesprosciutto,(or bacon) halvedlengthwise
2. Placetheasparagusonbakingsheet.Sprinklewitholiveoil,saltandpepper.
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ProsciuttoWrappedinAsparagus
Directions: 1. Preheatoventoto400°F(200°C).
Ingredients: 4tspoliveoil 500gmedraw prawns(shrimphasnil sugar and1.5gofcarbs) 6 8mincedgarliccloves 1cupchickenstock ¼cupfreshlemonjuice ¼cupand1tbspextramincedparsley Saltandpepper 4lemonwedges(lemonhas2.5gofsugar per 100g)
low medheattill pink;approx.2 3minutes.
3.Combinechickenstock,lemonjuice,wine¼cupoftheparsley&seasoningsinfrypan;and bringtoboil.Continueboilinguntil sauceisreducedbyhalf. 4.Spoonsauceover prawns;garnishwithlemonandsprinkleremainingtbspparsley.Serve withfreshlymadesaladgreens.
PrawnDelight
2.Addgarlic.Cookstirringconstantlyfor 30seconds.Transfer prawnstoadish/ platter. Cover &keepprawnswarminverylow oven.
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Directions: 1.Heatoil inlargefrypan.Sautéprawnsover
SalmonandCantaloupe Ingredients: about1poundor 500gsalmonfillets saltandpepper totaste 1mediumlemon,sliced 1/2Cantaloupe,peeled,de seededandchopped(8gsugar per 100gand8gofcarbs) 1Tbspoliveoil Directions: 1. Placesalmonfilletsskinsidedownonbakingsheetlinedwithfoil. 2. Seasonwithsaltandpepper 3. Placeslicedlemonsandchoppedcantaloupeover salmon 4. Drizzlelightlywitholiveoil 5. Cover withclingplastic;placinginfridgefor 1 2hours 6. Bakesalmonmeal inmedium hot(400F/205C) ovenfor 12 15minutes 7. Servewithfreshsteamedvegetablesor asidesalad. 71
Ingredients:
2cupswatermelon,cubed(6gofsugar per 100g,8gofcarbs)
Directions: 1. Cutthewatermelonandfetacheeseincubes.Placetheminabowl,addtheolives. Sprinklewithlemonjuice.Mixwell.
1Tbspfreshlemonjuice few mintleavesfor decoration
2. Decoratewithmintleaves.Theyalsoaddanicemintytastetothesalad
WatermelonFetaSalad
½cupblackolives(aboutnil sugarsand6gofcarbs)
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1½cupfetacheesecubes(fetaacreamcheesehave4gsugar per 100gand4gofcarbs)
Directions: 1. Combinechickpeas,tunaandonioninasaladbowl.Sprinklewitholiveoil andlemon juice.Addsaltandblackpepper totaste.Mixwell. 2. Thissaladcanbeservedonitsownor onasliceofbreador plaincrackers.Enjoy!
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Ingredients: 2cupschickpeas(cookedchickpeashave4.8gofsugar per 100g,but27gofcarbs)
ChickpeaTunaSalad
Chickpeasarenutritiousbut highincarbs,soeat inmoderation.
2cupstuna 3bigstalksgreenonion,chopped 1Tbspoliveoil ½Tbsplemonjuice saltandblackpepper totaste
*handful ofcapersoptional Directions: 1. Washbabyspinachleavesor greens.
2. Cutthesmokedsalmoninfinestrips,andmixthemtogether withthesaladleaves.Add choppedonions.
3. Inaseparatebowl dissolvesaltinthevinegar.Addblackpepper,mustard.Mixall these ingredientsfor thesaucetogether andslowlyaddoliveoil tothemix.
3Tbspoliveoil ½tspDijonmustard(around0.9gor sugar per 100gand5gofcarbs) dashofblackpepper
SalmonSalad
Ingredients: 300gmixofbabyspinachleavesor other assortedfavoritefreshsaladgreens 100gsmokedsalmon,cutintostrips
4. Pour thesauceover thespinachandsmokedsalmonmix.Cool intherefrigerator for 20 minutesbeforeserving.
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50gonions 3tspwhitevinegar
ChiliGarlicShrimp Ingredients: ½pound,about225graw shrimp(prawns) peeled(shrimphasnil sugar and1.5gof carbs) 6clovesgarlic,minced 2Tbspoliveoil (canalsouseoliveoil) 1/2Tbspchili powder ½Tbspparsley salt,blackpepper totaste Directions: 1. Heatoliveoil inapanover medium highheat. 2. Whentheoil ishot,fryshrimpfor 1minute. 3. Addchili powder,garlic,parsleyandcayennepepper andcookfor 5moreminutes. 4. Servewithriceor quinoaandenjoy! 75
1cupchoppedkaleofyour choice
1Tbspmeltedbutter or maplesyrup(about67gofsugar andcarbsper 100gareinmaple syrup)
1Tbsppinenutsor walnuts(ifdesired,toastpinenutsfirstasthisgivesaniceflavor)
Veryflexiblewithvegetableingredients,soexperimentwiththingslikegratedcarrot,red cabbage,babyspinachleavesandsaladonion- usewhatyouhaveonhand! Ingredients:
Directions: 1. Chopthekalefinely,or breakintosmall pieces. 2. Transfer toasaladbowl.Addthecranberriesandnuts. 3. Mixthehoney,oliveoil andlemonjuicetogether inacup.Tossall together.
1/2cupfreshwholeor halvedcranberries(4gofsugar per 100gand12gofcarbs)
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CranberryKaleSalad
1Tbspoliveoil
1/2Tbspfreshlysqueezedlemonjuice
ConfettiSalad
1/2cupquinoa,uncookedandrinsed(under 1gofsugar per 100gbut64gofcarbs)
1/2redonion,finelychopped(springonionsworktoo)
1choppedavocado ahandful ofcherrytomatoesandbabyspinach(optional whenserving)
1/4cupgreenand/or redcapsicumpepper,diced(Redhas4.3gofsugar per 100gand7g ofcarbs.Greenhas2.4gofsugar and2.4gofcarbs)
1/2cupmixeddicedvegetablessuchaskale,carrotandgreenbeans about1- 2Tbspofchoppedfreshherbssuchasbasil,parsley,chivesor cilantro saltandgroundblackpepper totaste
Ingredients: 3/4cupwater 1tspoliveoil
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Quinoamakesafillingandnutritiousmeal onoccasion.Itisagoodalternativetopotato,but is highincarbs,soonlyeat inmoderation.Playaroundwiththeingredients.Sometimesdried apricotisnicefor achange.Thissaladhasbeenaddedbecauseithasloadsofnutritioninit.
1/4tspmildcurrypowder juiceof1/2alemon
3. Removequinoafromfridgeandstir inall theother ingredientsexceptavocadoand tomato.
2. Placethecookedquinoaintoabowl,andchill inrefrigerator until cold,around20mins.
4. Seasontotastewithsaltandpepper.
5. Chill beforefreezing.
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Directions:
1. Cookthequinoaasper directions: bringwater totheboil andpour inquinoaandoil. Reduceheattoasimmer andboil for about15minsor until water hasbeenabsorbed.
Ithas3gofsugar and11gofcarbs)
5TbspofwholePsylliumhusks(lookatthelocal healthfoodstoreor Amazon)
1largecupofTapiocastarch 1/2cupcoconutflour (youneedlesscoconutflour thanother flours.Itisveryabsorbent.
1Tbspfinelychoppedfreshherbsofyour choice.Ilikechivesor parsley
1/2tspofraw salt
4tsppoppyseedsor sesameseeds(optional)
1tspapplecider vinegar
Directions: Heattheovento425F. 1. Onabakingtrayor sheet,putdownsomelightlyoiledbakingparchmentpaper (toputthe 79
LowAllergyFlatBread
Ingredients: 3/4cupoffull cream 4largeeggs
ThePaleodietfitsrightintoeatingnatural,low sugar foods.Thisrecipewasinspiredfromthe AmazonbookPaleoRecipes.Thisparticular recipeusesfull creamtomaketherecipelow sugar.(Coconutcreamhas52gofsugar per 100,coconutmilk3.3gofsugar)
1/4cupslightlywarmed(nothot) coconutoil
5. Thenoil your handswell anddividethedoughintoquarters.Keepyour handswell oiled andshapeeachpieceofdoughintoaroundball.
3. Startaddingtheremainingingredientsofflour,tapioca,bakingsoda,garlic,sesame seeds,parsleyandsalt.
naanon).
3. Cover withalidtohelpthecookingprocessalong,andcookeachpiecefor about3 minutesor until eachsideiscookedthrough.Itwill springbackwhenyoupressitwhen done.Removefrompanandallow toresttofirmup.
2. Placetheeggsinthebowl ofamachinemixer andbeatfor about20seconds.Addthe wholePsyllium,creamandcoconutoil.Beatfor 1minute.
4. Thenaanmixturewill beslightlythickandstickyatthispoint.Stir thevinegar inquickly.
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Naan Cooking Directions: 1. Heataskilletpantomediumheatandaddalittleoil for cooking. 2. PlacetheNaanpieceintothepan.
6. Now placeeachoneonthebakingsheet.Usingtheflatpalmofyour hand,pressthedough outuntil itisbetweenabout1/4 1/2aninchthick.Itdoesn'thavetolookperfect remember!
1tspsalt
Ingredients: 2cupspumpkin,cutinto3/4inchwedges(pumpkinhas2.3gsugar to100gand4.9g carbs.Eggplanthas3.2gofsugar and9gofcarbs) about1/2cupoliveoil for cooking
*For agarnishtwistyoucansprinklethisdishwithgroundnuts,coconutor somedriedherbs!
1. After slicing the pumpkin, place in a bowl of water and soak for 1 hour.
2. Remove pumpkin from the water, allow excess water to drip off.
1tspgroundblackpepper
CanusePumpkin,or Eggplantinthisrecipe.Eggplantdoesn'ttakeaslongtocook!Eatthese veggiesinmoderation.
3 Toss in the flour Shake off excess 4. Fry over medium heat in some oil. Do in batches, turning till golden brown. Serve in a bowl with garnish or dip if desired. 81
1cupall purposeplainflour,onaplate
1tspdriedmixedherbs
Directions:
Eggplant&PumpkinWedges
1. Placeeverythinginthefoodprocessor or blender andmixuntil smooth. 2. Pour over cookedchickenor servecold. 3. Refrigerateor freezeinsmall containers. 82
Thisismyfavorite,versatilehealthygreensaucesfor pouringover meats,or usingasadip.It canbeeatenwithappetizersraw,or cooked.Itpacksapunchofgoodnessandflavor!
GreenPowerSauce
Wonderful withSesameCrackersor theLow AllergyFlatBread. Ingredients: 2garliccloves,peeled 1Tbspoliveoil 1onion,peeled about1inchcubepieceofginger,peeled 1small bunchfreshcoriander leaves 3 4kaffir limeleaves,freshor frozen 1/2cupbabyspinachleavesor kale(optional)
Directions:
Directions: Preheattheovento350For 180C 83
Ingredients: Thecookingtimewill dependonthesizeofyour zucchinis...bigboatsfor luncheons,or little boatsasasidemeal.Mushroomsworkwell choppedupinthistoo.
1Tbspoliveoil 1poundor about500gmleanmincedbeef(canusebaconpieces)
2fatzucchinis,seededandcutinhalflengthways(1.7gofsugar per 100gand2.7gof carbs)
1/2cupchoppedparsleyor chives
1/4tspofgroundblackpepper 2Tbsptoastedpinenutsor walnuts(optional.Pinenutshave3.6gofsugar per 100g, walnuts2.6g)
1/2Tbspwhitevinegar (nil gofsugar)
6tsptomatopureefromacan(canusehalvedfreshtomato.Cannedtomatohas2.4gsugar per 100g,freshredtomatohas2.6gofsugar)
BakedZucchiniBoats
1largechoppedbrownonion 3 4choppedclovesgarlic
4.Addtheherbsandscrapethemixtureoutintothezucchini boats.Pour thetomatopureeover thetop.
5.Cookintheovenfor about20minscoveredwithfoil,thenuncoveredfor another 10mins. (Theslow cooker canbeusedfor thisdishasanother cookingoption) Serveonaplatter asasidemeal,or for lunch. 84
1.Preparethezucchini andplaceonafoil linedoventray.
3.Heatapantohighandquicklybrowntheonion,minceandfinallythegarlicintheoil (don't over cook)
2.Combinethetomatoandvinegar inacup.Setaside.
1tspgarlicpowder ½tspsalt 1½tspdriedMarjoramor Oregano apinchofblackpepper apinchofcayennepepper
1cupofgratedParmesan(Parmesanhas1gsugar per 100gand4.1gofcarbs)
1. Makesurecreamcheeseisatroomtemperature. 2. Mixtheeggandcreamcheeseinablender or foodprocessor until well blended.
Directions: Heattheovento350°F.
FlourlessPizza
Ingredients: 7eggs 6ozfull fatcreamcheese,softened(creamcheesehasabout3gofsugar and4.1gcarbs. Low fathas6gofsugar and8gofcarbs)
Don'tover loadwithtoppingsotherwiseitwill
takelonger tocookproperly.Welike mushrooms,bokchoyor spinach,tomato,onion,bell pepper andgarlic.
3. Addthesaltandspicesandblendagain. 4. SpreadtheParmesancheeseinthebottomofawell greased9X13pan. 85
86
5. Pour theeggmixtureover thecheese,andbakefor 22 25minutes,or until thetopis goldenbrown.
6. Removefromtheoven,addyour preferredpizzatoppings,andbakefor about10- 15 moreminutesuntil done.
2. Drainonpaper towels.Removefromtheheat.
1/2tspsaltor totaste *UsingsardinesandolivesinsteadofbacongivesthisdishadistinctProvencal twist.
3. Stir intheremainingingredients. 87
1/2cupgratedParmesancheese(0.9ofsugar per 100gand4.1ofcarbs)
MushroomCups
1clovegarlic,mincedor diced
Directions:
1. Removestemsfromthemushrooms,settingthecapsaside.Dicethestems. Inapanwithoil cookthebaconover mediumheatuntil crisp.Addthemushroomstems cookingfor aminute.
2rashersofbaconstrips,diced 1/2cupdicedspringonions
Ingredients: about10 15small tomediumsizedfreshmushrooms oil tocookbacon
1freshtomatoor 1cupeggplant,diced 1/2small zucchini,diced(2.5gofsugar per 100gand3.1ofcarbs)
1/2tspgroundblackpepper
4. Firmlystuffthemixtureintothemushroomcaps,butdon'toverfill.Placeinagreased15 in.x10 in.x1in.bakingpanor similar tray.
5. Bakeinahotovenat425for 10- 15minutesor until mushroomsaretender,depending ontheir size.Garnishwithfreshherbs.
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1. Cover abakingsheetwithparchmentpaper.
CrunchyKaleChips
Directions: Preheattheovento140 150°C.
3. Inabowl mixthesepiecesthoroughlywiththeoil,saltandseasoning,thenplacethemon thecoveredbakingsheet.
Agoodalternativetopotatochips!
oil byyour choice(olive,coconutor anyother oil withmildtaste)
1tspsalt seasoningofyour choice(suchasgarlic,driedbell pepper,chilli,thyme,curry,dried basil etc)
4. Beverycareful nottoburnthechips.Itusuallytakes5to10minutesfor thekalechip sidestogetbrownandreadytoserve. 89
2. Tear thekaleleavesinevenlychip-sizedpieces.Ifthesizesvaryalot,itisverylikely thatsomechipswill getburntwhileothersaren'tdoneyet.
Ingredients: abunchofkale,brokenintoevensizedpieces(1.2gofsugar per 100gand9gofcarbs)
1. Preparecauliflower andcutintoflorets.Placeinadoublesteamer saucepanandsteam until almostdone.Youcanboil thecauliflower ifyoudon'thaveasteamer,butsteaming holdsmoreofthenutrientsandflavor.
1/2tspgroundblackpepper totaste
1tspgarlicflakesor freshgarlic(optional)
Awonderful alternativetohighcarbpotato.
2Tbspfull cream freshor driedmixedherbs(optional dependingonwhatyouareservingitwith)
Directions:
Ingredients: 1largecauliflower (mostofthecoreremoved) cutintoflorets
1tspsalt
2. Tipcauliflower intoaglassbowl or foodprocessor onceslightlycooledandaddall the other ingredients.Mashbyhandor processtogether until smooth.Garnishwithherbsif desired. 90
1Tbsnatural butter
MashedCauliflower
LemonPesto
1.Zestthelemonandremove2Tbspofthejuice.
Ingredients: juiceandzestof1lemon 1cupfreshbasil leaves
3/4cupbabyspinachleaves(nil sugar and3.6gofcarbs)
1cloveofgarlic
2.Placeall theingredientstogether intoafoodprocessor or blender andblendintoacourse mix.Smoothisokayifyouprefer.
1/4cupoftoastedsaltedcashews(6gofsugar per 100gand30gofcarbs)
*Another appetizer accompanimentfavorite,juststoreintherefrigerator for uptooneday. 91
1/4cupofoliveoil
Directions: *Toastthenutsbyheatingadrytraytomediumheatonthestovetop,turningthenutsconstantly for afew mins.soyoudon'tburnthem.
1/4cupoftoastedpinenuts(3.6gofsugar and13gofcarbs)
saltandpepper totaste
Thisisanextravagantsaucefor special treats.
3.Removetheseafoodfromthemarinadeandcookinalittleoil for afew minuteseachside onaBBQor stovetoptill almostdone.Pour over marinadeandlimeslices,cookfor aminute andtransfer ontoaplate.
1/4cuplimejuice
4.Serveonabedofsaladgreens,afew limeslicesandcherrytomatoes. 92
1small bunchoffreshcoriander leaves
3clovesgarlic,finelychoppedor crushed
*Thisrecipe needstobe marinatedforat least 2- 3hoursminimumforbest results.Try babyoctopustoo! Ingredients: about12kingprawns,peeled(shrimp/prawnshavenil sugar and1.5gofcarbsper 100g)
BarbecuedPrawns
1Tbspsoysauce 2Tbsphotchili sauce,(hotsaucehas1.3gofsugar per 100g)
1lime,cutintolargeslices
Directions: 1.Preparetheseafood.
2.Combineall ingredientsandprawnsinabowl,cover andmarinatefor atleastafew hours, preferablyovernightbeforecooking.
2. Addall other ingredientsandmixuntil thoroughlycombined.
3. Heatalargenon-stickskilletor pansprayedwithnon-sticksprayover medium-low heat.
1x15oz(425g) candrainedtunainoliveoil or salmon(canusefresh,or steamed)
1/4tspsalt,or totaste
SometimesIadd1/2cupofcookedquinoainsteadofzucchini.
1/2cupdicedgreen/springonion
3Tbsplow carbflour,or justenoughto"soakup"excessmoisturesoyoucanroll into patties.Low carbfinebreadcrumbsor crushedalmondsor cashewsmayalsobeused.
apinchofgroundblackpepper afew dropsoffishsauce(optional) itgivesalovelyflavor...trustme
1/4tspgarlicflakes
Directions: 1. Inalargebowl,placetheshreddedzucchini after squeezingout the excesswater thoroughly.
Tuna&ZucchiniPatties
4. Withyour hands,makesmall roundpattiesoutofthezucchini mixtureandplaceintoyour pan. 93
Ingredients: 1egg 3/4cupshreddedzucchini (2.5gofsugar per 100g)
5. Cookuntil goldenbrown,flippinghalfwaythrough. Wonderful withQuinoasaladfor adinner meal. 94
2. Heattheoliveoil inabigskilletonmediumhighheat.
3. Preparetwobowls: onewitheggandother withalmondflour andsalt.
FreshFishSticks
Ingredients: 1poundor about450gwhitefreshfishfillets(for example,tilapia,cod,whitingor snapper) 2eggs,whisked 1cuplow carbflour,or almondflour oliveoil for frying salttotaste
4. Dipthefishsticksfirstinegg,thenalmondflour andplaceontheskillet.
5. Cookoneachsidefor 2 3minutesuntil well browned.Repeattheprocessasnecessary.
6. Serveatapicniclunchor aTVdinner withahomemadesauceor lemonwedges. 95
1. Rinsefishfilletsandcuttheminfinger sizedsticks(1x4inchesor 2x10cm),removing fishbonesontheway.
Useadippingsauceofyour choice,or lemonwedges.
Directions:
SeafoodSauce
Directions: 1. Peel andchoptheapple,orange,garlicandpreparethechili.Either finelychopall ingredients,or placeintoafoodprocessor andpulseuntil thedesiredtextureisreached. 96
Thismakesawonderful sauceor simplydrizzledover grilledshrimpor other seafood. Ingredients: 2freshapricotsor 1apple(for sweetnessandfibre.Experimentbyaddingafew datesor Stevialiquidinsteadifdesired)
1orange 1largecloveofgarlic 1redchilli,seeded 6freshmintleaves 2sprigsofparsley juiceofonelemon salttotaste groundblackpepper totaste
Ingredients: 3Tbspoliveoil 5 6chickenpieces(withexcessfatandskinremoved)
1/4cuplow carbflour
2brownonions 1choppedgarlicclove 1/2cupchopped,halvedmushrooms
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2bayleaves 1/2tspmixedherbs salttotaste blackpepper totaste,ground
CrockpotChicken&Bacon
5leanrashersofbacon,diced(nil sugar,nil carbs)
1cuphomemadechickenstock 11/2cupsdryredwine(about0.5gofsugar for 100gandabout2gofcarbs.Dryisbetter thansweet)
3. Stir inthegarlicandmushroomsfor about5minutesmore.
2. Inthesamepan,frythebaconandonionsfor about3minutestill partiallycrispyand browned.
6. Cookonlow for about6hoursor highfor about4. 98
Directions:
1. Heataheavybasedpantomediumhighandbrownall thechickenintheoil.Transfer into thecrockpot.
4. Now blendintheflour,againcookingfor about2- 3minutes,thengraduallyblendinthe stockandwine.
5. Placeall thismixintothecrockpotandaddthebayleaves,herbsandseasonings.
1½Tbspsoysauce
4. Toprepareapricotsauce Combineapricots,soysauce,mustardandoil inasmall saucepanandcookover amediumheat.Stir well;cookingtill sauceisquitethick.
1. Lightlyoil amediumsizedbakingdish.
½cupapricots,fresh(9gofsugar per 100gand11gofcarbs)
2. Toastslitheredalmondsonabakingtrayfor 8-10minutestill goldenor frylightlyin frypan.Setaside.
1Tbspwhole grainmustard
⅓cupslitheredalmonds
5. Pour sauceover chickenfilletsandbakeinmed-hotovenfor about30-40minutes.Brown chickenunder ahotgrill until nicelygoldenandsprinklewithtoastedalmondstoserve. 99
2Tbspoliveoil
Directions: Preheatovento180C.
ApricotChicken
Ingredients: 4(approx12oz) skinlesschickenbreastfillets ½tspsalt ½tspblackpepper
3. Seasonchickenfilletswithsalt&pepper.Placeinpreparedbakingdish.
2cupscookedchicken,shredded ½cupgreenspringonions,sliced 4celeryribs,finelychopped ½onion,finelychopped 1tspgarlicpowder saltandblackpepper totaste 1carrot(optional)
cominginataround1.6gofsugar per 100g.Leaveout noodlesifdesired. Ingredients: 5cupschickenbroth 1cupcarrots,diced
Directions: 1. Putall ingredientsexceptthenoodlesandthecookedchickeninacrockpot,or stovetop. Mixthem.Cookonlow for 6hours.
*1cupeggnoodles,optional (0.4insugar per 100gm,25gofcarbs.Maybejustadd1/2 cup)
2. Addcookedchickenpieceshalfanhour beforeservingtoheatthroughthoroughly. 100
ChickenSoupDinner
Thisisalow sugar,healthymeal
3. Cooknoodlesandspoonintobowl.Pour soupover thetop.Garnishwithherbs. 101
CabbageSoup
1Tbsplow carbflour for thickening
Thissouptastesevenbetter thenextday!
1tspBBQor Italianstyleseasoning
2Tbspgroundpaprika
1cupwater extra
1cupmashedpotatoor cauliflower,mashedinthewater theywerecookedin
1/2tspchili flakes,or freshchili
1/2tspgroundcuminpowder
3litresofwater or about13cups
1/2largecabbage,sliced
1small canoftomatopureeor tomatopaste
2cupssmokedsausageofyour choice,chopped(salami,cabana,chorizoetcor ablend. 102
1redbell pepper
2Tbspoliveoil
1Tbspsalt
2tspgroundblackpepper
Ingredients:
103
Directions:
*Placeanyleftoversinthefridgeasittastesbetter thenextday.
Readlabelsfor sugar content)
1. Fill alargestockpotwithwater,slicedcabbage,tomato,seasonings,chili,cuminand bell pepper.Bringtoboil,thenbacktosimmer.
2. Whilethatissimmering,frytheflour gentlyintheoil over amediumheatfor about5 minutes.Itshouldgoagoldenbrown.
3. Turnoffheat,stir inthepaprikawhilethepanisstill hotandaddtheextra1cupofwater. Scrapeintostockpot.
4. Stir inmashedcauli or potatoandchoppedsausage,mixingwell.
5. Simmer for about3/4hour.
6. Serveinbowlsaloneor withacrustywholegrainbread.
Directions:
BBQChickenWraps Ingredients ½cuppureednatural apricots,or honey ¼cupapplecider vinegar 1tsppaprika 4skinlesschickenthighor breastfillets 8slicesbaconrashers
2.Preheatgrill tomed highor useaBBQ
4.Placinganindividual cubeofchickenontoeachbaconslice;wrapitaroundchickenand placeontoskewer.Repeatwith3-4piecesoneachskewer.
1.Whiskapricotpureeor honey,vinegar andsmokedpaprikatogether inasaucepanover med highheat.Simmer for approx.8minutesor until thickened.
*Servewithsaladgreens&parsley.BBQeggplant&zucchini or steamedveggiesgovery nicelytoo!
5.Brushall sidesofbacon wrappedchickenskewerswithhoneyglaze.
3.Slicebaconintothirds.Chopchickenintocubes
6.Cookonhotgrill or BBQturningevery2 3minutes.Brushwithmoreglazeandcookfor about8-10minutes.
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Directions:
You can soak the cutlets in the marinade first if you wish.
Ingredients: 8lambcutlets,beefworkstoo 1onion,finelychopped
1.Placethecutletsinalargebowl,mixintheonion.
4.Coatthemeat.
2.Addthelavender.
2Tbspoliveoil
5.Barbecuethemeat,or grill onthestovetopbastingwiththemarinadeuntil goldenbrown, turningasyougo. Deliciousservedwithacoleslaw,gardensalador justasfinger food. 105
1Tbsplemonjuice raw saltandgroundblackpepper totaste
3.Inasmall bowl beattogether theoliveoil,vinegar andlemonjuice.Pour over thecutlets. Addtheseasonings.
LavenderInfusedCutlets
3Tbspfinelychoppedfreshlavender
1Tbspredwineor whitevinegar (redwineandwhitevinegar hasnil gofsugar, balsamic15g,andcider 0.4gofsugar per 100g)
Directions: for meatballs
150ml dryredwine(about1gofsugar per 100g)
1Tbschoppedfreshoreganoor marjoram
1poundor about500gmleanbeefmince
1poundor about500gmleanporkmince
Ingredients: for the Sauce
1tspfreshor driedoregano freshbasil or chivestogarnish
1largefinelychoppedonion
2cupsofcannedtomatoes(2.4gofsugar per 100g)
1Tbspfull cream
106
Ingredients: for the meatballs
11/2Tbspchoppedfreshparsley
1egg 1Tbspoliveoil blackpepper raw salt
2garliccloves,crushedandchopped 4small freshbuttonmushrooms
ClassicMeatballs
1tspfreshor driedbasil
1/2cupwater 1tspsalt pinchofgroundblackpepper 1tspgroundfreshchili (optional)
107
2. De-glazethepanwiththeredwineandbringtoasimmer.Addthetomatoes,cream,chili, oregano,water,saltandpepper andbringtothesimmer again.
Directions: for sauce 1. Heatsamepantomedium addsomeextraoil tothepanandsauteonionfor about4 minutes(inthesamefryingpan)
3. Servewithcocktail sticksor skewersaccompaniedwithhomemadetomatoketchup.
3. Wetyour hands,roll themeatmixtureintosmall ballsthesizeofagolfball.
2. Placeall theingredientsincludingtheonionintoalargebowl andmixthoroughlyusing your hands.Makesureto"knead"themixturefor afew minutestobindeverything together properly.
4. Heatthesamefryingpantomediumhigh,addsomeoil andplacemeatballsintopan. Cookfor about5-6minuteson"eachside"until done.
1. Heattheskilletoffryingpantomediumandaddoil andonion,fryingfor 2 3minutesor until slightlygolden.
Ingredients:
4garliccloves(minced) 31/2pounds(about1.3kg) groundbeef
2Tbspoliveoil 1dicedonion
4tspcumin 4tspchilli powder 4tsporegano 2TbspBBQseasoning
108
Chili Beefisoneofthosesimpletraditional favoriteslovedbykidsandadults!Youcanadd someextrahealthyveggiesor evenvegetablepureefor thosefussyeaters.Redkidneybeans onlyhave0.3gofsugar,buttheyhave23gofcarbs,soaddsomeifyoulike.
ChiliBeef
6stalksofcelery(diced)
2x8ozcansofdicedtomatoes 1small cantomatopasteor puree greenchilliestotaste
1. Usingalargepot;fryonions,celeryandgarlicinoil over med highheat.Cookfor about 4minutesaddingbeefandspicesandseasonings.Cookfor further 5minutes;stirring constantly.
4tspseasalt Directions:
2. Addtomatoes,pasteor puree,chilliesandsalt.Simmer for about1hour.
109
*Wonderful asastandbyfreezer dinner oflunch!
3. Addasmall bunchofchoppedparsleyattheendofcookingifdesired.
1pound,about500gleantenderloinbeef,cutintosmall cubes(about11/2inches)
1small bunchofcoriander/cilantro,finelychopped
Directions: *Soakwoodenskewersinwaterfor1hourbeforehandtostopburning. 1.Preparethelemongrassbycuttingawaythetop2thirdsandouter leaves,justusingthe tender part.Chopfinely,or blend. 2.Mixtogether thegarlic,lemongrass,fishsauce,sesameoil,maplesyrup,5spiceand coriander inabowl. 110
2Tbspnatural fishsauce(canuseanchovies)
2Tbspnatural maplesyrupor Steviaequivalent(maplesyruphas68gofsugar per 100g)
4lemongrassstalks
Thisisveryflexiblewiththemeatusedandtheherbs Ilikeusingrosemarytooifit'sinthe garden.Cilantro/ coriander canbesubstitutedor mixedwithrosemary,or evenremovedall together. Ingredients:
11/2tspgroundfivespicepowder
2Tbspsesameoil (nil gofsugar or carbs)
Beef&LemongrassSkewers
2clovesgarlic,finelychopped
4.Threaddesiredamountontoskewersevenlyandfryinoil onstovetopor BBQgrill.
111
*Accompanywithfavoritedip,salador salsa.Youcaneither removeor leaveontheskewers.
3.Cutbeefintocubesandmarinateinthelemongrassmixfor atleast20mins.
1tspTabascosauce(nil gsugar)
BeefStoganoff
2cupshomemadebeefstock(althoughboughtonlyhasaround1.2gofsugar,butnotas nutritious) ½cuplow carbflour for thickening
Directions: 1. Brownthemeatandonioninalittleoil onthestovetopfirst. 112
Thiscanbecookedonthestovetopor slow cookedinthecrockpot.Mushroomsarehighin nutrition. Ingredients: 3poundsor about1360g,anystewingmeat,cubed
6ozor about170gmushrooms,sliced(about2gofsugar per 100gandabout4gofcarbs)
1TbspHomemadeTomatoSauce 1tspsalt ¼tspgarlicflakes(freshwill work)
½cupsour cream,or similar(2.9gofsugar per 100gand2.9gofcarbs)
¼tspblackpepper
1onion,diced
*Servewithriceor vegetables. 113
4. Halfanhour beforeservingwhisktogether theflour andalittleofthejuicefromthecrock pot.Pour thesaucebackintothecrockpotandmixitinbriskly.Mixinthemushrooms, andcookonhighfor 30minutes.
3. Inasmall bowl combinethebeefstock,Tabasco,sauceandgarlic.Pour thissauceover themeat.Cookfor 8hoursonlow or 4hoursonhigh.
5. Stir inthecreamjustbeforeserving.
2. Placethemeat,onionsalt&pepper inacrockpot.
2largetinsoftomatoes,or
1Tbspoliveoil 1poundor about500gleanfinelydicedor mincedbeef
abouthalfadozenfreshhomegrown.
3. Addremainingingredients;cover andcookfor 4hoursonlow settingor simmer onthe stovetopfor aboutanhour.
2. Transfer tolargeheavysaucepanor thecrockpot.
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CrockpotBeefStew
1mediumbrownonion,chopped 1greenofredbell pepper,chopped
Ingredients:
2cupsfreshmixedvegetablessuchasbroccoli,kale,greenbeans,carrotsetc.
2cupsbeefstockand/or water
Salt,garlicflakes(or fresh) andgroundblackpepper totaste
Directions:
1. Brownmincedbeefandonioninfrypan.Addbell pepper andcookfor afew minutes.
VerdeSalsaBeef
1anchovyfillet,cutintopieces(nil sugar,nil carbs)
*Sprinklewithfreshrosemarytogarnish Directions: 115
½cupparsleyleaves
2Tbspcapers(drained)
3clovesgarlic
1slicedtomato(2.6gofsugar per 100gand3.9gofcarbs)
salttotaste 1 2tspofblackpeppercorns(3color blendisgoodtoo)
Ingredients:
½cupbasil leaves
750g(about25oz) leansirloin/ filletsteakor similar pieceofroastingbeef
1cupoliveoil 2Tbspfreshlimejuice
blendingtill well combinedand smooth.Adjustseasoningstotasteandsetsauceaside.
2. Seasonandgrill or panfrysteaktoyour particular preference.
3. Whencooked;slicethinlyanddrizzlewithsalsaverde.Garnishwithsomerosemary sprigsor herbsofyour choice.
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1. Puréeparsley,basil,garlic,capers,tomatoandanchovyfilletinblender;slowlyadd oliveoil until combined.Addlimejuice,saltandpepper
1largeonion,choppedfinely
31/2poundsbeef,cutintolargishcubes raw saltandgroundblackpepper totaste
2Tbspcoconutoil
1TbspHungarianpaprika
1Tbsplow carbflour tothickenstew
*Afew potatoescanbeaddedtothisrecipe3/4ofthewaythroughcookingifdesired
1/4tspcarawayseeds
Directions: 117
3cloveschoppedgarlic
1/2- 1cupofbeefstockifyoulikemoreofasoupstyle(optional)
11/2redbell pepperscutintochunks
HungarianGoulashCrockpot
1bayleaf
Ingredients:
1eggplantcutintosmall piecesor grated(optional.carrotworkstoo)
1mediumcandicedtomatoes
3.Insamepanaddrestofoil andaddtheonionandgarlic,stirringwhilesauteingfor about3 minutes.Addpaprikaandcarawayseedsfor justaminuteandstir through,takingcarenotto burn.Thiswill makethedishbitter. 4.De glazethepanwiththestockor tomatoesandnow addall theremainingingredients. Cookfor about10minutes,thentransfer
toyour slow cooker.Usuallytakesabout6hourson low.Youcanaddsomevegetableslikekaleor spinachifyouwish.Ifdesiredthisdishcanbe cookedonthestovetop.
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1.Seasonthebeefwithsalt,pepper andsprinklewithflour. 2.Heatalargeskilletor stockpottomediumhigh.Brownthemeatinhalfthecoconutoil then removefrompan.
2. Addthecurrypaste,keepstirringfor another few minutestill flavorsarereleased. Removetoadish.
Directions: 1. Heatwokor fryingpantomediumhigh.Add1/2theoil andstir frythevegetablesfor about5minutestossingconstantly.
3tspcurrypaste( IuseMaePloyYellow CurryPaste) 1/2tspchili (optional driedflakesor fresh) 2 3Tbspfull cream(optional) 1tspraw salt,or totaste
2cloveschoppedgarlic(optional)
3. Heatwoktohighandaddremainder oil tothewokandputinthebeefstrips,garlicand chili.Cookfor afurther 3minutesuntil almostdone,thentipall thevegetablesbackin
BeefandVegetableStirFry
5cupsofassortedbitesizedpiecesofonion,broccoli,bell capsicumpepper,spring onion,mushrooms,bokchoy,carrot.(thevegetablesthatworkareuptoyou.Usewhat youhave.Ichangeitupwithcauliflower,Chinesecabbage,sproutsetc.)
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Ialwaysuseonionsor springonionsinthisstir fry,althoughtheother veggiesareinter changeable. Ingredients: 1poundor about16ozofleanbeef,porkor chicken,slicedintostrips
1Tbspoliveoil for cooking
alongwiththecoconutmilk,saltandsesameseeds. 4. Tossall together for afew minutesmore.Servewithfreshherbs,mashedcauliflower or flatbread. 120
Ingredients: 4leanporkchops Saltandpepper totaste ½cupDijonmustard(mustard(s) haveabout0.9gofsugar per 100gandabout5gof carbs) 1tspmustardpowder
1Tbspoliveoil Directions: Preheatovento425°F.
1. Seasonporkchopswithsalt&pepper.
4. Transfer chopstobakingdishandcookinovenfor another 5 8minutesor until cooked through.
5. Serveover sautéedbabyspinachand/or ascrumptiousfreshgreensalad. 121
1tspdriedthyme 1tspgarlic(minced)
3. Heatoil inalargefrypanover medium-high,addchopsandbrownfor about2minutes per side.
2. Combinemustard,mustardpowder,thyme&garlicinasmall bowl.Mixwell.Spread evenlyover bothsidesofporkchops.
DijonPorkChops
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1.
Ingredients: about500gporktenderloin(anymeatleftoversworkswell)
4. Onceitishot,frytherollsonmediumtohighheat.Thesecanbesteamedifdesired instead.
Pork&KaleRolls
Directions: Cuttheporkinslices,softenitwithameatmallet.Sprinklethemeatslicesgenerously withamixofchoppedgarlicandspices.
1poundor
3. Createrollsoutofthem.Heatupsomeoil inafryingpan.
2garliccloves spicesfor
150gkaleleaves(cabbageor spinachworkswell too) meat: thyme,chilli or anyother spicesyoulike oliveoil
2. Blanchethekaleleaves,thendrythemandputthematopofthepork.
1/2tspvanillaextract
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honeytotaste(Iuseabout2tsp)
1chilledor frozenbananaor berries(bananaishighat12gofsugar per 100gand23gcarbs)
Directions: Blender until smooth.Garnishwithmintandsomenutmegifdesired.
Pumpkinandbananaarequitehighinsugars,butthisrecipehasbeenaddedfor it'snutritional value.Eatinmoderationor for aspecial treat.Another optionistouse1cupofberriesinstead ofbanana.Mixupyour ownrecipeswithwhatever youhaveonhand.Getcreative,thisishow yummyrecipesareborn!
Ingredients: 1/2cupofpumpkinpuree(pumpkinhas2.8gofsugar per 100gand6gofcarbs)
PumpkinPunch
1tspmixedspice(or cinnamon)
3/4cupunsweetenedalmondmilk
6-7icecubes
1largeegg 1Tbspraw Steviaequivalent
1/2tspvanillaextract
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AlmondMealCookies
honey,maplesyrupor
3. Useaspoonor asmall scoopandplacesmallish"pingpongball sized"dropsofmixonto thetray.Withthebackofaforkgentlypressdowntoflatten.
4. Placeinthemoderateovenandbakefor about8 10minutes.Let the cookiescoolforat least 5minutessotheycansetor firmup.
4Tbscoconutor oliveoil
1. Spraybakingtrayor sheetwithcoconutoil sprayor linewithbakingpaper.
2. Inamediumsizedmixer bowl,mixtogether thealmondmeal,coconutflour,coconutand bakingsoda.Addthewetingredientsandmixwell.
2Tbscrushedunsaltedcashew nuts(Ialsousealmonds,walnutsor macadamianuts)
1Tbspcoconutflour 3/4cupalmondmeal
Ingredients:
Directions: Preheatoventoamoderate350F.
1/3tspbakingsoda
1cupfreshraspberries,or blackberries ½cupoliveoil
1. Inamedium- largesizebowl mixtogether all dryingredients: almondflour,baking powder andsalt.
¼cupraw honey,maplesyrupor Steviaequivalent 3eggs,whisked ¼cupsliveredor flakedalmonds
1tspbakingpowder pinchofsalt 1cupsoftenednatural butter,or almondbutter
Directions: Preheatovento350°F
Ingredients: 1cupalmondor low carbflour
2. Inanother bowl andeggsmixingwell.
combinebutter,honey,oil
5. Bakefor 15-20minutes.
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RaspberryMuffins
3. Gentlycombinethewetingredientsandraspberriesintothedry.
4. Scoopthebatter inslightlygreasedmuffincups(or usepaper muffinliners).Cover each muffinwithslicedalmondsasdecoration.
2. Meanwhilemixricottawithyour favoriteflavoringandcutthefruitinsmall bite size pieces.
½cupskimricotta
Ingredients:
Oatsislow insugar andlow inGImakingitgoodfor asatisfyingbreakfast.Itishighincarbs butfibretoo.Soeatinmoderation.
FruitParfait
¾cupfruitofyour choice(apricotandcranberriesaregood)
dashofcinnamon dashofnutmeg
Directions:
1. Preheattheovento350°F(180°C).Spreadtheoatsonabakingsheet.Bakefor 10 minutesuntil lightlybrown.Mixincinnamonandnutmeg.Lettheoatscool.
½cupoatmeal (oatshas0.3gofsugar per 100gand66gofcarbs)
½tspflavoring(suchasalmond,vanillaor lemon)
3. Oncetheoatshavecooled,alternatelayersofoats,ricottaandfruitinaservingbowl. Enjoy!
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4.Placethenutsontoabakingtrayandbakeuntil thenutaretoasted,about5to10mins.
Tabascosauce
*Serveimmediately,or cool andplaceinanairtightcontainer intherefrigerator for upto2 days.
RoastedRosemaryAlmonds
1Tbspfreshrosemary,minced(usethewholesprig)
3.Pour over thesourceagainmixingquicklyfor about1min.
2tspWorcestershireor
Directions: Preheatovento350°F
Tryanyassortmentofnutsandseedsyoulike.Almondshave4.6gofsugar per 100gand18gof carbs. Ingredients: 11/2cupsraw almondswithskinon(canuseother nutslikehazelnuts,cashewsand macadamias) 1Tbspbutter
1cloveofgarlic,minced saltandgroundblackpepper totaste
2.Addthealmondsandseasoning,stirringquicklyfor about1min,makingsurethealmonds arecoatedwell withthespicemix.Ifyouwanttouseseeds,addthemlast.
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1.Inalargenonstickskilletpanheatedtomedium,frytherosemaryandgarlicinthebutter or oil for 10secondsuntil thearomasarereleased.
OtherGoodReads
ThePaleoDietbyJaneBurton,basedaroundnatural foods. ItStartswithFoodbyMelissaHartwig.
Thiscarbcounter PDFmaybeuseful. Google"how muchsugar isin...."Most,butnotall foodswill comeup.
Other Links: CheckoutNutrientsinfoods. Fructosecharts.
TheSugar SmartDietbyAnneAlexander.
TheEnd 128
UsefulLinks: Seehow muchsugar andcarbsareincommonalcoholicbeverageshere.
Disclaimer: Thisbookisfrommyexperiencesgatheringnutritional informationfromUSDA andpreparingmealsincludingsomerecipesfromfriendsandvariationsfromother recipes.It hasbeenpreparedingoodfaith,withthegoal beingtosharerecipefavoriteswithothers.Iam notliableinanywayhow youchoosetousethisinformationasitisanaccountofmyown experiencesinthehomeenvironment.Ihavesetouttogivehelpful low sugar recipeideas. Pleaseconsultyour doctor or dieticiantoworkoutaspecificplanfor yourselfasan individual.
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Diet: Copyright © 2014byPeggyAnnear
SugarFree Recipes: LowCarbLowSugarRecipesonaSugarSmart
Copyright
Copyright: Theauthor PeggyAnnear hasexclusivelypublishedthisbookandholdsall copyrightstoit.Agreatdeal ofworkhasbeenputintoproducingit.Nopartofthispublication maybereproduced,storedinretrieval system,copiedinanyformor byanymeans,electronic, mechanical,photocopying,recordingor otherwisetransmittedwithoutwrittenpermissionfrom thepublisher.Youmustnotcirculatethisbookinanyformatunlessaskingfirst.Thankyoufor your honestyandunderstanding.