152627758-I-Quit-Sugar.pdf

I QUIT SUGAR COOKBOOK By Sarah Wilson

108 sugar-free recipes

desserts

snacks

kids’ treats

breakfast ideas

plus contributions by Gwyneth Paltrow, Maggie Beer, Cannelle Vanille, Sally Fallon + more

contents

4

introduction

21

71 breakfast ideas

sweet treaties

45

79

smoothies + other such meals in a cup

green + clean meals

49

93 sugar-free kids

sweet stuff

63

99

savoury snacks

sauces

extras

104

a bit about me

Hello. If we haven’t met, three short lines to put things in place: I’m an Australian journalist, TV host and blogger. I’ve hosted cooking and nutrition shows, edited Cosmopolitan magazine, worked a little in politics and ridden stretches of the world on a bike…you can read a little more here…but most recently I’ve turned my attention to quitting sugar. I wrote a book about it – I Quit Sugar: A Sweet 8-Week Program – which shares how I did it, and how it can make your life a whole lot sweeter, too. To learn more, go here. (Oops, that was four lines!)

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welcome In January 2011 I quit sugar. It was mostly just a little New Year experiment, but it felt so good and so right that I kept going and going. I kept getting asked to share my advice on how I did it. Which led to I Quit Sugar: A sweet 8-Week Program. But I soon learned, when you quit sugar you can feel very much on your own. Our food system is set up around sugar, and seductively so. A muesli bar can contain more sugar than a block of chocolate, barbeque sauce more than chocolate topping. You try to do the right thing only to find low-fat “no added sugar” yoghurt contains more sugar than ice cream. You feed your kids “whole grain” cereal in the morning with some juice and pack their lunchbox with “healthy” snacks, like some raisins. By play-lunch they’ve eaten their way through a Mars-bar-and-cola-worth of the sweet stuff. And don’t try taking snack refuge in a health food shop; they’re little dens of fructose-dressed-up-in-healthy-pants. It doesn’t help that the nutritional bodies we rely on to advise us as to what to put in our gobs are more often than not funded by…the sugar industry. To learn more on this, you should really read David Gillespie’s Big Fat Lies. I soon learned just about everything we eat is laced with sugar. I found breakfast was a minefield and trying to grab a snack on the run – at the airport or convenience store – was literally impossible. So. I had to get clever and creative. Thus. I’ve spent the past 12 months inventing new fructose-free snacks and meals, both sweet and sweet-diverting. I did it for myself but then realized I probably had enough ideas to share with all of you. Which has led me to The I Quit Sugar Cookbook.

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Have I mentioned I love food? I grew up on a semi-subsistence property where a whole lot of not much happened, and so a lot of my childhood was spent hanging out with Mum in the kitchen. Mostly eating. Sometimes helping. But always absorbing. Mum was a great cook and knew good nutrition intuitively. We ate Greek, Moroccan, Hungarian and very little sugar. My favourite meal as a kid was lamb cutlets topped with sautéed mushrooms, wrapped in puff pastry. And cheesecake made with milk from our goats.

My brother Ben, me and Mum on a road trip. Every photo of me as a kid has me eating! Mum tells me that, growing up, she never saw me turn down a single item of food. Much later, when I became a restaurant reviewer, I was known in food and wine circles as “the hoover”. I ate everything on my plate at industry functions, then worked my way around the table. I still do.

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On my cooking chair Supervising M um

Food ignited my career in journalism. And now, perfectly, here I am again. Eating. If you’ve read my ebook I Quit Sugar: A Sweet 8-Week Program, you’ll know that my approach to food is always that of an experiment. A gentle, “let’s just see what happens” experiment. Ditto with this cookbook. I’ve had so much fun writing this collection of food experiments. I’ve loved that it’s all new territory. And I’ve loved that I get a chance to share what I’ve learned from all my testing and trying. These recipes are a combination of things I eat regularly, plus a bunch of contributions from some health-focused friends. They’re also a reflection of how I cook. I’m not fancy. I like to mix a bit of this and that. And I eat whole, nutrient-dense food….most of the time… while ever it feels good and gentle. For me, eating sugar free has become incredibly easy, efficient, economical, sustainable and….right. For the first time in decades, I eat exactly what I want (that’s what going sugar free does…it recalibrates your appetite). I don’t think about restricting my intake. Ever. And eating has become even more joyous and deeply, wholly satiating. And this, my friends, is what I want to share with you in this book: deep, whole satiation. Be well,

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so you know

Just a few things about the book b I’m not a fancy person. These recipes are not fancy. They’re simple and everyday-ish. No croquenbouches!

b Less is more. I try to use as few ingredients as possible. You’ll notice that I use the same staple ingredients over and over throughout the book. Why? Well, this way you get to truly experiment with a new ingredient, using it in a number of different recipes. Plus, it means you’re not buying an entire jar of Such And Such for one dish, never to be used again. Which means less wastage. Which is fundamental these days, yes?

b I don’t like to cook precisely. So the recipes reflect this and, as a result, are really rather foolproof. Please don’t be scared. See it as an invitation to play a little, to “get whimsy with it”.

b I focus on stumbling blocks. When you give up sugar the hardest foods to accommodate are 1. breakfasts 2. quick, easy snacks 3. desserts and 4. feeding your kids. Which is why I’ve focused squarely on these. I’ve also provided some great detox meals that will help with the transition period to sugar-free eating.

b Most recipes are for two people, but are easily double-able and triple-able for families and freezing.

b Most of the recipes are completely fructose-free and are perfect for the 8-week quit sugar program.

b But some do contain sugar alternatives or some low-fructose fruits and are best for eating after the two-month quitting period.

b Most of the recipes contain a good dose of healthy fat and protein. Why? The eating philosophy that makes up the I Quit Sugar program is based around eating plenty of these nutrients – they help satiate, and ease cravings. Don’t be scared…most people have found they’ve lost weight eating this way. I did, too. Not convinced? To learn more about how fat doesn’t make you fat, click here.

Why are the recipes mostly gluten and grain free? Because I think starches from grains can feed the sugar addiction and are best minimised if you’ve had issues with sugar. Are the recipes suitable for those with fructose malabsorption? Mostly, yes. But it does depend on your relationship with coconut products. Some FODMAP followers happily consume coconut. For more on this, follow Sue Shepherd’s thoughts on the matter. She’s the founder of the FODMAP diet. Is this a Paleo cookbook? Hmmm, not strictly. Mostly because I don’t subscribe to dietary labels. That said, many of the dishes feature animal products because, as I say above, saturated fats and protein are great nutrients for getting over a sugar addiction. But that said, there’s a heavy vegetable component to the recipes with great vegetarian and vegan options.

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However: When my recipe calls for dairy, meat or eggs, please be sure to try and use pasture/ grass-fed, organic options wherever possible. Not so flush with cash? Use less of the ingredient. Or buy one less coffee a week.

* For those without a farmers’ market nearby, there are an increasing number

of retailers of ethical meat, including some who deliver, such as Feather & Bone and Urban Food Market, both in Sydney. In Melbourne there is T.O.M.S.: The Organic Meat Specialist and Organic Direct.

You can also check out these butchers online: * Grass Roots Urban Butchery, Vaucluse, NSW, (02) 9337 3063, www.grassrootsurbanbutchery.com

* Urban Food Market, Marrickville, NSW, (02) 8999 6106, www.urbanfoodmarket.com.au

* The Meat-ting Place, Paddington, Qld, (07) 3367 8813, www.themeat-tingplace.com.au

* Feather and Bone, Rozelle, NSW, (02) 9818 2717, www.featherandbone.com.au

* Belmore Biodynamic Meats, Thornbury, Vic, (03) 9484 0469, www.organicmeatsupplies.com.au

* Barossa Fine Foods, Elizabeth, SA, (08) 8255 3900, www.barossafinefoods.com.au

* Baramba biodynamic meat, sold at the Organic Growers’ Market, Perth City Farm, East Perth on Saturdays, www.baramba.com.au

* If you're in the US, you can find a local farmer who will sell directly to you.

Local Harvest and Eat Wild are great resources. Mark's Daily Apple also has a post on “cowpooling” with some resources broken down state by state.

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before we start Take some time to get primed…

the best cooking oils There is some conjecture on this topic. Smoke points determine some people’s thinking. For a smoke point chart of common oils, click here.

Tip: for greasing trays and pans, I suggest using butter, coconut oil, ghee or olive oil. However, I tend to find coconut oil works best. Try this: put a dab of oil in your cake or muffin tin, pop it in the oven as it’s pre-heating, to melt the oil. Remove after a minute and swirl. Voilà, pan greased.

Stability and fatty acid chain composition determines things for others. Me? I cook with: coconut oil, ghee, macadamia oil, olive oil and butter (I use olive oil and butter for low-medium cooking temperatures only) I pour with (ie use cold): olive oil, macadamia oil, and avocado oil I never touch: seed oils such as canola, sunflower, soy etc.

get a spice ‘n’ sauce stash Again, just start with some good staples. The basic kit:

which salt? to use w It’s al ays best an rock salt. Celtic or H imalay why, To understand click here.

b the grounds: cinnamon, cumin, nutmeg, allspice, ginger, chilli, paprika, salt and pepper

b the blends: 5 Spice Mix, Ras el Hanout, Garam Masala, Zatar (I like to have two spice blends in my cupboard at a time. I go through phases, and play with the blend on popcorn, veggie chips, soups etc and move onto the next when I’m almost run out.)

b vanilla powder (I tend to use this a lot. It can be hard to find…scour the health food shops and keep it safe and dry.)

b dulce flakes (great for sprinkling on soups, popcorn, and other savoury snacks)

b Liquid aminos b Tamari

For some great home seasoning recipes, check out these recipes.

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get your equipment sorted I’m not a fan of going overboard with kitchen stash. A bulging corner cupboard of waffle makers and grapefruit de-pithers is just depressingly wasteful. However, there are some bits and pieces you might like to build up into a kitchen kit:

Tip: There is an elegant joy to be gleaned from using as few dishes as possible. Many of my recipes are designed to be made in one bowl or pan. When buying a blender, look out for styles that allow you to bang everything into the one vessel and then pour directly from it - you’ll thank me for this tip down the track.

The basic kit:

b a good big knife - think about getting a ceramic one. Why? Click here.

b a good small vegetable knife (again, ceramic)

b a medium pot with a steamer on top (a double steamer)

b a stab-mixer or hand-held blender. (These are often sold as part of a blender ensemble, including a grating function – I particularly like!)

b a small skillet or fry pan – preferably a heavy cast iron one, if not PTFE and PTOA-free.

b a medium fry pan (as above), preferably with a lid b a 9-inch (23 cm) baking dish (square or round), ceramic or glass is best b a baking tray/sheet, preferably stainless steel b a big soup pot (feel free to source one at an op shop…this doesn’t need to be a fancy make)

Extra gadgets I love: Many of the recipes in this book are made all the more easy with these…

b a high powered blender. These can be used to make everything from nut butters, to vegetable smoothies (as opposed to juices; pulp is included) to lemon zest.

b a soup maker that is also a blender in one, these days you can create delicious soups in just 25 minutes, plus a variety of other recipes including sauces, smoothies and puddings.

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create a freezer stash

Your freezer is about to become your new friend. Having a fully stocked freezer will help you when using this cookbook…but also know this: Tip: Watch out for “freezer burn” – make sure everything is covered, filling containers to the top. Sauces and pesto can be stored with a layer of oil on top. Cooked beans and rice can be topped off with water.

b a full freezer is a green freezer: freezers work more efficiently when they’re full - solids freeze at a lower temperature than air, so it’s actually a good thing to stock it up and use it as a storage area.

b freezing saves time and money:

it allows you to buy stuff in bulk when on sale/in season. I think one of the most awkward food crimes ever is to have two stalks of broccoli in the crisper that you ignore because they’re not as fresh as you’d like…. and so you leave them another day or two, until…finally you have to toss them out. Ooooh, this makes me cringe! Freeze your veggies (and meat and eggs and nuts) as soon as you buy them and you can live your week guilt-free.

b many foods are best when

in your fridge:

frozen: frozen tofu, for instance, stir fries better. Nuts are crispier. Also, many starchy vegetables, like corn and peas, are better frozen than “fresh” because freezing stops the starch from breaking down.

Store a few cans of coconut cream. When you do, it becomes an ice cream consistency, ready for an instant dessert (scoop from can into a bowl as you would ice cream) or for using in dessert recipes.

For 10 foods to freeze now, click here.

But to use this cookbook I recommend you start with these basics:

pumpkin puree * 1 large pumpkin

* 2 tablespoons olive oil

* salt

Preheat oven to 200 C. Cut the pumpkin into four big wedges. Scoop out the seeds and pulp, rub with olive oil and salt, and bake on a tray (middle rack) until tender about an hour (if pressed for time, cut into smaller chunks and cook for 30 minutes). Scoop out the flesh and puree with a hand blender (or mash well by hand). Once cool, store in one-cup batches in the freezer (in zip-lock bags or containers). To make a sweet potato puree, peel and chop into chunks. Either bake and puree, as above. Or simply boil, drain and puree. Here are two recipes you can make with your pumpkin puree.

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par-cooked 'n' frozen vegetables Many of my recipes call for these handy additions. To prepare:

1. Buy a stash of veggies: stock up when your favourite vegetable is in season, or on special. Organic veggies can often be really cheap at certain times of the year – invest when they are.

2. Mix it up: Broccoli, spinach, kale, beans and cauliflower work really well, but you can try other veggies too.

3. Blanch them to 60% done: using a

in your pot plant:

pot with a steamer (or double steamer) steam the veggies for 1-2 minutes over boiling water. Then rinse in cold water to stop the cooking process.

Have fresh shallots (green onions) at the ready. Store your bunch in a pot or in your garden outside. It will keep in well-watered soil for months.

4. Drain and freeze in portions: I divide

mine into per-serve portions in zip-lock bags. You can also dump into one large container and “break off” what you need as you go, as you would frozen peas.

Here's a bunch of recipes that use par-cooked 'n' frozen veggies.

activated nuts These are best stored in the freezer. They stay crisp and don’t go rancid. They don’t need to be thawed – eat direct. Here’s instructions for activating nuts

stock To make a basic chicken stock, click here. To make a nourishing bone broth, click here. To make a stock from leftover roast chicken bones, click here. Store your stock in 2-cup batches in the freezer, ready to make soups. Also keep an ice cube tray full of stock on hand; pop out a cube or two for blanching and de-glazing.

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my key ingredients got this…try this

Many of my recipes call for one or more of the key ingredients below. Some might not be familiar to you, or perhaps are a little hard to find in your ‘hood. You might like to buy one or two at a time (for some stockists, click on each item below) and see what grabs your fancy. Get hold of each of these ingredients, click over with your mouse and see what you can make with it today:

Tip: to thicken a soup, stew, smoothie, muffin or cake batter, throw in some chia seeds. These absorb up to 17 times their weight in water and will stodge out a liquid in a matter of minutes (do allow 2-3 minutes for them to work their magic).

1. coconut water 2. coconut oil 3. coconut cream 4. raw cacao powder 5. cacao nibs

6. coconut flour Three things you should know before playing with coconut flour: it’s sweet (so is great for baking); it soaks up a lot of liquid (and you may have to keep adding extra liquid – an egg, coconut water - if it starts to look a bit too cloggy); and, as a result, it produces a chewy-rather-than-fluffy baked good 7. coconut flakes These aren’t the same as desiccated (finely shredded) or shredded coconut (slightly less fine); they’re chunkier “scrapings”. 8. haloumi cheese 9. avocados

Tip: to thin a savoury recipe, toss in a cube of chicken stock from the freezer. To thin a sweet recipe, toss in a cube of coconut milk from the freezer, or some coconut water.

10. almond meal 11. chicken stock 12. chia seeds

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some handy substitutes I don’t deal in exacts, so many ingredients can actually be substituted if you’ve run out or don’t want to buy a whole box of new stuff.

I also substitute with LSA when I have it in my fridge. You can also substitute-in-part with quinoa or millet flour, if you run short on a nut flour.

Coconut oil v coconut butter? The oil is an extract, the butter is generally made from blending the coconut meat into a paste. But some brands do call their oil a “butter”, so just be alert.

These are all thickening agents.

Grapeseed oil = avocado oil = butter = coconut oil = macadamia oil All five are generally used for baking as they have high heat points and can be used interchangeably. Just bear in mind coconut and macadamia oils aren’t a neutral flavour… but this can work to your flavour favour if you’re baking a sweet recipe.

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the safe sweeteners There are many fake sugars out there. Most of them I wouldn’t feed to a pot plant. After a full year of researching the options, I’ve chosen to work with these three mostly safe sweeteners.

For more on safe sweeteners, browse here.

Stevia Made from stevioside (which is 300 times sweeter than sugar) and rebaudioside (450 times sweeter than sugar). Stevia comes as a liquid or mixed with eurythitol to form a granule. When I refer to stevia in this book, I mean the granulated form, unless specified. Most stevia granules you can use as you would sugar, although I tend to use a little less, because that’s my taste preference these days. If you’re using the liquid form, keep in mind these conversions:

1 cup sugar/granulated stevia = 1 teaspoon liquid stevia 1 tablespoon sugar/granulated stevia = 6-9 drops liquid stevia 1 teaspoon sugar/granulated stevia = 2-4 drops liquid stevia

Rice malt syrup You can use this in place of sugar or honey in recipes, roughly in a 1:1 ratio (eg 1 cup for 1 cup). Some folk say it’s less sweet than honey and sugar. I beg to differ…and have tended to put less of it in my recipes than many would. Perhaps it’s because my taste buds have shifted!

Glucose, also known as dextrose David Gillespie is a big fan of dextrose for baking. It’s generally referred to as glucose syrup and you can find it in most supermarkets (in the baking section). When converting your own recipe, bear this in mind:

b b b b b

replace sugar for dextrose 1:1 (eg 1 cup for 1 cup) increase the wet ingredients and use an extra egg don’t over-beat once flour has been added watch it doesn’t burn and don’t store too long (and store in the fridge); sugar is a preservative, dextrose isn’t.

Note: Throughout the book I’ve tended to steer my recipes toward the less sweet end of the spectrum. I think it’s better to work to less sweetener, even if it’s a safe one. But also, once you quit sugar, your sensitivity to sweetness is more acute…so you need less to get your kick. However, if you’re cooking for others, you might want to tip in a little extra. Up to you…

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as we go along You'll notice these widgets as you browse the recipes:

Click to print just the page with that recipe on it.

click!

Click to convert the measurements from metric to imperial (or back again if you like!).

click!

print

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convert

Grams

Ounce

2.2

click! add to shopping list Click to go to my very handy shopping list helper that will add up all your ingredients from the recipes you want to cook into one tidy, printable list!

click me! If I mention a product or ingredient I like to use, I’ll often place a little link to it, so you can check it out for yourself, and buy online with ease. Simply glide your mouse over the link and click.

click! open web page

meet the contributors I’ve been super lucky to receive recipe contributions from a bunch of wonderful souls who care about good eating. Most of them I met through my work in this field, many have become friends, all have been very generous and enthusiastic about sharing a favourite recipe or two with you. This is them….

Gwyneth Paltrow Gwyneth needs little introduction. But perhaps you haven’t checked out her cookbook Notes From My Kitchen Table yet? With a breezy and generous spirit, similar to the vibe of her site Goop, she shares 150 of her favourite recipes, how she involves her kids in cooking, and balances healthy food with homemade treats.

Sally Fallon Sally is a Washington-based journalist, chef and nutrition researcher. She’s also Founder of the Weston A Price Foundation for Wise Traditions in Foods which educates on eating whole foods with plenty of good fats and protein. Her book Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. not only has the best subtitle ever, it’s my most cherished cookbook.

Mark Sisson Mark is a California-based blogger and health guru. His site Mark’s Daily Apple is the go-to joint for Paleo living. Mark’s Primal Blueprint cookbook is available here and here.

Aran Goyoaga Aran is a Basque ex-pat freelance food writer, stylist and photographer based in Florida. Her blog Cannelle Et Vanille is the prettiest gluten-free eating site doing the rounds, and her work has been featured in the New York Times, Martha Stewart’s Everday Food, In Style, CNN.com, Gwyneth Paltrow’s GOOP, ELLE Sweden. We connected online and have remained e-friends. I’m in awe of her grace and creativity. Aran’s first cookbook is due for release late 2012.

Joe Cross Joe is a New York-based media entrepreneur. I met Joe several years ago and have stayed in contact since, getting updates on his Reboot Media project, a health and lifestyle brand that makes juices (available in supermarkets), cookbooks and educates on getting well. (Joe was fat, tired and seriously sick when we met and he healed himself through his eating alone!) Make sure you look out for his film Fat, Sick and Nearly Dead. The guy’s an inspiration!

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Sarah Britton A Copenhagen-based holistic nutritionist and vegetarian chef - and an incredibly sweet and generous soul to boot - Sarah is the creative force behind award-winning blog My New Roots and is currently on assignment at Noma's test kitchen, the Nordic Food Lab. A Certified Nutritional Practitioner, Sarah is also founder of New Roots Holistic Nutrition.

Angela Liddon Angela is the Canada-based creator of Oh She Glows, an incredibly popular healthy vegan recipe website. Her work has been featured in O, Fitness, Self, Veg News, Glamour, Glow, and Best Health. Chatelaine Magazine named her one of Canada’s Women of the Year 2011. She’s currently working on her first vegan cookbook for release in 2014.

Sarah Fragoso Sarah is a California-based mum, blogger, strength and conditioning coach, and author of best-selling cookbook Everyday Paleo, and Paleo Pals: Jimmy and the Carrot Rocket Ship. Wow, that was a mouthful! Her blog, Everyday Paleo features a superb collection of familyorientated Paleo (sugar-free, grain-free) recipes and ideas.

Lee Holmes Lee is the Sydney-based founder of Supercharged Food, a site brimful of whole food eating ideas and inspirations. Her recipe book Supercharged Food - I’m a huge fan - features more than 90 gluten, wheat, dairy, yeast and sugar-free recipes. Available through Murdoch Books.

Maria Laitinen Maria is a Sydney-based prop-stylist and health food blogger. I’ve featured a number of her recipes from her site Scandi Foodie because they are that damn good. She’s a sugar-free fan and shares a lot of vegan and vegetarian ideas.

Maggie Beer (photo by Tony Lewis) Maggie is a legend and arguably Australia’s best-loved food personality. We met at a Happiness and It's Causes conference where I was chairing and Maggie was talking about food and happiness. She's a fan of whole food eating and her cookbooks - including Maggie’s Farm, Maggie’s Orchard, Maggie’s Table, Maggie’s Harvest, Maggie’s Kitchen, and her most recent, Verjuice Cookbook - reflect her earthy values. She’s the recipient of Senior Australian of the Year 2010 and South Australian of the Year 2011 awards, and is a Member of the Order of Australia (AM) 2012. Check out her line of products.

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Martin Boetz Sydney-based Marty has become a good mate over the years, based in part on his food and lifestyle values – he cooks and serves only clean, ethical, environmentally sound ingredients. His Longrain restaurants in Sydney and Melbourne have long been favourite restaurants.

David Gillespie Brisbane-based David is a recovering corporate lawyer who found himself 40kgs overweight several years back and set out to investigate why. It came down to sugar. His books Sweet Poison, Sweet Poison Quit Plan, and Big Fat Lies are all available from his site Sweet Poison. He and I chat regularly, sharing tips and he’s been a generous support and mentor.

Jane Kennedy Jane is a Melbourne-based mum, writer, producer, director, actress and foodie... (and a good egg too boot). We ”e-met” on Twitter and I love that she’s been thrilled to share her sugar-free ideas from Fabulous Food Minus the Boombah, and her second book OMG! I Can Eat That? with us.

Michael Moore Michael is a Sydney-based celebrity chef, restaurateur and author of Blood Sugar, a collection of recipes for diabetics.

Nora Gedgaudas Nora is a Portland-based nutritional therapist. Nora’s cult book, Primal Body, Primal Mind, ranks at the top of all health books on Amazon and is a wonderfully precise and balanced rundown of the best way to eat. She became a friend during a visit to Australia and has shared much advice and care with me since.

Also featuring contributions from… Jenny from Nourished Kitchen

Melissa from Clothes Make the Girl

Julie from The Alkaline Sisters

Michelle from Nom Nom Paleo

Kelly from The Spunky Coconut

Jessica from Delicious Obsessions

Alice from Cotto e Crudo

The team at The Kitchn

The team at Nooschi

Elana from Elana’s Pantry

Joy from The Cooking of Joy

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breakfast ideas quick, clever things that can be eaten any time, really

The biggest dilemma for anyone quitting sugar? What are we meant to eat for breakfast? If no fruit, juice, raisin toast, muesli, cereal, muffins, banana bread, pancakes…then what’s left?! Well, a lot, actually. But it just means letting go of the notion of “breakfast foods” – a concept invented by breakfast cereal companies in the 1940s. Serious. I don’t hold on to the idea that my first meal of the day “should” shake from a box. I used to. I would eat porridge and muesli and toast (and wonder why I was grabbing for a snack an hour later). The aim at breakfast time is to eat plenty of protein and friendly fats. These slow-burning fuels are like a sturdy log to the metabolic fire and will keep you fueled to lunch. Since quitting sugar, my breakfast is now all about eggs, cheese, yoghurt, bacon, coconut, nuts, along with vegetables and a little low-sugar fruit, such as berries and kiwi fruit. Happier? Oh yes.

some ideas to toss together fast Toast some buckwheat groats (“buckinis”), coconut (flakes or desiccated), pepitas (or whatever nuts or seeds you have in the cupboard) in a non-stick pan, sprinkle over yoghurt and mush with either cinnamon or raw cacao and/or a drizzle of macadamia oil. This haloumi and apple creation is a moment in instant morning nutrition. Cream cheese or coconut cream and frozen berries in a cup and mush.

coco-nutty granola 5

MAKES 5 CUPS

tablespoons coconut oil (or butter), * 4-5 melted

* 3 cups coconut flakes * 2 tablespoons chia seeds * 1 teaspoon cinnamon (optional) cups almonds, cashews, pecans, * 2walnuts, pepitas (preferably activated ones), chopped roughly tablespoons rice malt syrup * 3(optional; I personally don’t sweeten my granola at all. Perhaps do half a batch with, half without and see what you like.)

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Preheat oven to 120 C. Mix all ingredients in a bowl, spread evenly on baking paper on a tray and bake for about 15-20 minutes, until golden, turning halfway. When golden (I like to make mine quite dark; the darker it is, the crunchier it is), remove and cool immediately to get it crispy. I like to eat this granola with yoghurt – nice and chunky. You may wish to add some rolled oats, in which case toss 2 cups into the bowl with the rest of the ingredients, and add a little more oil and syrup.

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zucchini cheesecake

This dish can be jazzed up into a slightly special catering-for-brunch meal.

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SERVES 8

BATCH AND FREEZE

cups zucchini, grated (using a * 2food processor with a shredding disc is best)

* 1 teaspoon salt * 2 cups ricotta cheese * 3/4 cup Parmesan cheese, grated * 2 shallots, chopped * 2 cloves garlic, chopped * 1/4 cup fresh dill, chopped * zest of 1 lemon * 2 large eggs, well beaten * 1/3 cup feta, crumbled oil, butter or ghee for * coconut greasing

Preheat oven to 170 C. Combine grated zucchini and salt in a colander or a sturdy sieve (let sit for 15 minutes) and then press out as much moisture as you can, using your fingers or a spoon. Combine the cheeses, shallots, garlic, dill and lemon zest. Stir in the eggs and zucchini. Pour the mixture into a greased 9 inch cake tin, or a medium baking dish and bake for an hour. Sprinkle with feta and return to the oven for 25 minutes, until the cheese is melted. Know this: this cake is best when left to cool completely so that it sets properly.

easy peasy z'chini blinis 8

MAKES 8-10 MINI PANCAKES

* 1 tablespoon coconut flour * 3 eggs cups zucchini, grated (using a * 2food processor with a shredding disc is best) oil, butter or ghee for * coconut greasing

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Sift coconut flour into eggs and beat them together. Mix in shredded zucchini, salt and pepper. Heat oil in a pan and spoon dollops of the mixture into the pan. Serve warm with homemade cream cheese and chopped chives on top.

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grain-free power bars 12

MAKES ABOUT 12

1 cup almond meal (or other non* grain flour)

* big pinch salt shake cinnamon and * generous ginger * ½ cup desiccated coconut ½ cups nuts and seeds (preferably * 2activated ones) teaspoon baking soda (baking *¼ soda is always gluten-free, baking powder sometimes isn’t)

* 1.5 tablespoons stevia * ¼ cup coconut oil, melted chia seeds, soaked in * 2½tablespoons cup water for 15 minutes * 1 teaspoon vanilla powder oil, butter or ghee for * coconut greasing

Preheat oven to 180 C. Roughly chop half the nuts/seeds. Blend the rest in a food processor until they’re not quite powder. Then stir in the chopped nuts and the rest of the ingredients (simply add to the food processer bowl or container); toss with a spoon. Press into a greased baking dish (one without curved edges) and bake for 20 mins. Cool and cut into bars. To make a crispy version, place the bars back in the oven for another 10 minutes. To make a non-bake version, omit the baking soda and heat the wet ingredients in a saucepan until it bubbles a little before adding to the dry ingredients. Line the pan with baking paper and press the mixture very firmly. Cool 2-3 hours in the fridge and cut into bars. This recipe can crumble a little - you might need to adjust the quanitity of coconut oil and/ or chia seeds to ensure it remains a slice.

frittatinis

Frittatinis? Yep, mini frittatas! 8

MAKES 12-16

BATCH AND FREEZE

* 8 eggs cups raw vegetables, whatever you have *in 2the fridge (asparagus, mushrooms, onion, pumpkin, zucchini) OR

2 cups chopped leftover or par-cooked ’n’ frozen *veggies, like pumpkin, sweet potato and broccoli. Toss in a few frozen peas (and obviously skip the food processor step below).

Preheat oven to 170 C. Beat eggs in a large mixing bowl. Put veggies in a food processor and chop until fine. Add veggie mix and ham to the eggs, and stir in pepper and/or chilli flakes. Grease a muffin tray and pour egg mixture into each cup. Bake for 1215 minutes.

* 6 slices ham, or 4 rashers bacon, diced * 3 shallots, sliced, or basil leaves, chopped * pepper and/or chilli flakes * coconut oil, butter or ghee for greasing |

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breakfast casserole

This dish can be jazzed up into a slightly special catering-for-brunch meal. Or is perfect for slicing ‘n’ packing for the office. 4

SERVES 4

BATCH AND FREEZE

sausages, or a large handful minced * 2pork or beef turnips, peeled and grated (use a food * 3processor if you have one). Swedes or sweet potato works well, too.

* 4 eggs, beaten * 3 shallots, chopped * coconut oil, butter or ghee for greasing

Preheat oven to 190 C. Brown meat in a hot pan, breaking up into small pieces with a spoon or spatula, until not-quite-cooked through (remove the sausage meat from the casing if you like, or just cut it up into chunks once cooked). Toss in the rest of the ingredients (you might as well do it in the same pan) and spoon into a small greased baking dish (glass or ceramic is best). Bake for 45 minutes. Let cool so the casserole sets before cutting into it.

A little tip: double the recipe and place half the mixture in another pan, cover and freeze to cook the following week. Also: a good way to use up random sausages left in the fridge after a barbeque.

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bacon + egg cupcakes 4

MAKES 4

* 4 rashers bacon * 4 eggs chives, herbs * feta, (optional) oil, butter or * coconut ghee for greasing

You can watch the video here. Or follow these instructions: Preheat oven to 200 C. Loop or press one slice of bacon to “line” each muffin cup (of a lightly greased muffin tray), using the small broken bits to line the bottom. It needn’t be a perfect job, and feel free to use up extra bits to fill in the gaps. If you like your bacon crispy, place in the oven for five minutes before continuing. Gently crack one egg into the centre of each bacon cup. Sprinkle with cheese and herbs. Bake for 10-15 minutes, until the egg whites are firm. Use a dessert spoon or knife to remove from the pan.

A “greener” option: place a small par-cooked ‘n’ frozen broccoli floret into the cup. Omit one egg and lightly fork the remaining three, pouring into the four cups.

For another bacon breakfast, check out Nom Nom Paleo’s bacon & guacamole sammies. Very clever and crowd-pleasing.

Meffins? Yep, meat muffins! 12

MAKES ABOUT 12

BATCH AND FREEZE

* 500g pork or beef mince 1 cup chopped leftover or par-cooked’n’frozen * veggies (carrot, pumpkin, peas, zucchini) * 12 eggs * 1 cup cottage cheese tablespoons fresh herbs (I use fresh sage * several and thyme) and/or 2 teaspoons of your favourite dried herbs and spices (I like a bit of nutmeg).

* handful cheese, grated

Preheat oven to 180 C. Brown the mince in a pan. Set aside. Then saute the veggies using the fat in the pan from the mince. In a bowl, beat eggs. Add meat, veggies, cottage cheese, herbs and spices. Spoon into a 12-cup muffin tray, sprinkle with grated cheese and cook 15-20 minutes in the oven.

eggy muggins

Muggins? Yep, a muffin-y type creation in a mug. A reader on my blog suggested this idea as a meal you can eat on the run. Eating and driving ain’t great, nor is using a microwave. But if it’s the difference between eating a solid breakfast and not… 1

MAKES 1

½ cup par-cooked’n’frozen veggies (broccoli or * silverbeet works best) or 1 cup fresh spinach

Place vegetables in a large coffee mug with a dash of water. Microwave on high for 30 seconds/a minute. Crack in an egg and add cheese. Stir loosely. Microwave again for another 30 seconds/a minute. Done.

leaves

* sprinkle of frozen peas cheese, grated (cheddar or Parmesan * pinch works) or a few cubes of feta * 1 egg

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how I poach my eggs... Everyone needs to know how to poach an egg. Here’s a simple technique. You can cook a few at a time and store in a bowl of cold water in the fridge. They’ll keep for several days.

1. Fill a shallow pan (a small frying pan that has a lid) with water (or use a wide saucepan with 5cm of water). Bring to boil.

2. Add a dash of white or rice vinegar - it helps the egg whites to congeal neatly (rather that spray out in the pan), but is optional.

3. One at a time, break the eggs into a teacup, then tip from cup into the water. Do a few eggs at a time if you like.

4. Turn off the heat immediately and cover tightly. Leave 3-4 minutes.

5. Remove with a slotted spoon.

then put a poached egg on top... These little parcels of goodness are designed to plop on top of a meal that is otherwise a little lacklustre/lacking in protein/ lacking in goobiness. Try these eggy breakfast bombs:

Just a perfectly poached egg on toast After removing the eggs, use the same pot of hot water to steam up some frozen peas and chopped zucchini (place steamer attachment on top). In a bowl, mix the veggies with a tin of tuna, some shallots or red onion, finely chopped, and capers. Plop egg on top to serve.

Poachie on silverbeet While the eggs are poaching, sauté some garlic and silverbeet. Toss in some Parmesan. Plop egg on top to serve.

Poachie in a soup I like this idea: poach the egg in a sauce. The New York Times did this with a curried tomato sauce. I like the idea of doing it in left over soup. Simply heat the soup in a small pan, poach as above (using the soups as the liquid, instead of the water) and serve with a sprinkle of Parmesan cheese.

This technique works really well with the roasted capsicum soup recipe.

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grain-free power bars 12

MAKES ABOUT 12

Preheat oven to 180 C. Roughly chop half the nuts/seeds. Blend the rest in a food processor until they’re notpoachie quite powder. Then stir in on silverbeet the chopped nuts and the rest of the ingredients (simply add to the food processer bowl or container); toss with a spoon. Press into a greased baking dish (one without curved edges) and bake for 20 mins. Cool and cut into bars. To make a crispy version, place the bars back in the oven for another 10 minutes. To make a non-bake version, omit the baking soda and heat the wet ingredients in a saucepan until it bubbles a little before adding to the dry ingredients. Line the pan with baking paper

poachie in a soup

cut into bars.

frittatinis 12

MAKES 12-16

BATCH AND FREEZE

* 8 eggs cups raw vegetables, whatever you have *in 2the fridge (asparagus, mushrooms, onion,

Preheat oven to 170 C. Beat eggs in a large mixing bowl. Put veggies in a food processor and chop until

pumpkin, zucchini) OR

2 cups chopped leftover or par-cooked ’n’frozen *veggies, like pumpkin, sweet potato and broccoli. Toss in a few frozen peas (and obviously skip the food processer step below).

each cup. Bake for 12-15 minutes.

* 6 slices ham, or 4 rashers bacon, diced * 3 shallots, sliced, or basil leaves, chopped * pepper and/or chilli flakes * coconut oil, butter or ghee for greasing perfectly poached egg on toast

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Trust me, these will work out. Don’t worry about exact measurements, so long as the consistency is cakey. Bear in mind the chia seeds soak up stacks of liquid. So if you end up with a runny batter-like stodge, add more chia seeds. Get fancy and sprinkle with fresh torn basil and some flowers pinched from the neighbour’s garden when presenting to friends at brunch when you’re 25 minutes late (right Carolyne?). 12

MAKES 12-16

BATCH AND FREEZE

* 2 eggs * 2 – 3 tablespoons stevia * 2 tablespoons olive oil * 1 cup grated pumpkin * 1 cup almond meal cups gluten-free flour (I used * 2buckwheat and some chickpea, or besan flour)

* cinnamon * 1 teaspoon baking powder * handful basil leaves, chopped * fistful chia seeds * handful of pepita seeds

Preheat oven to 180 C. Beat the egg yolks, stevia and olive oil with a stab-mixer. Add this glug to a bowl containing the grated pumpkin and almond meal, gluten-free flour, cinnamon, baking powder, basil leaves and chia seeds. Stir in enough water to get it to a thick consistency (I use the stab-mixer again) and stir in egg whites that you’ve whipped up a treat. Spoon into muffin trays lined with little squares (approx 10cm x10cm) of baking paper (or just use cupcake papers) and pop into the oven. After about 5 minutes I sprinkle with some pepitas and then bake for another 10 minutes or so.

Again, these use coconut flour, so are chewy and dense. Two of these suckers for breakfast and you’ll be full as googs for hours. 16

MAKES ABOUT 16

BATCH AND FREEZE

cup almond meal, or LSA *½ (or other nut flour)

Preheat oven to 200 C. Blend the almond meal, eggs, butter, salt, chilli and cheese.

* 3 eggs * ¼ cup butter, melted * salt, a good grind or two * 2 cups cheddar cheese, grated shake chilli flakes or * generous paprika

Add the coconut flour and knead the dough until a moist play dough consistency (1/2 cup of coconut flour might be enough...just see...you don’t want it too dry because it will continue to soak up the eggs...if your dough seems too dry, add another egg or extra butter or a little coconut water).

* ½ - ¾ cup coconut flour, sifted

Form dough into balls and put on a tray lined with baking paper. Flatten to either a thin cracker or a thicker (1cm) biscuit. Bake for 15 minutes. I turned them once to get crispy cheese action on both sides. Serve with chopped baby tomatoes and basil leaves.

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Remember what I mentioned about coconut flour? OK, so don’t expect these to turn out high ‘n ’mighty…they’re more of a rustic effort. 15

MAKES 15

BATCH AND FREEZE

* 1 cup pumpkin, grated * ½ cup coconut flour * ½ cup almond meal or LSA * ½ teaspoon baking powder * pinch vanilla powder * 1 teaspoon cinnamon * ¼ teaspoon nutmeg * 2 tablespoons stevia

* ½ cup basil leaves * 3/4 cup walnuts, roughly chopped * 6 organic eggs cup coconut oil (melted or just left on *½ the bench if you’re in Australia) * coconut water * coconut oil, butter or ghee for greasing

Preheat oven to 190 C. Add the sifted flour, almond meal, baking powder, vanilla and spices to the pumpkin (into the food processor bowl is fine). Whisk the eggs in a separate bowl and using a wooden spoon, stir it into the pumpkin mixture with the coconut oil until the lumps are gone. Then gently stir in the walnuts. Now add coconut water until the batter is a thick batter. Divide batter between 12-18 greased muffin cups (or use cupcake papers). Bake for about 15-20 minutes. Tip: coconut water is great to have on hand when baking with coconut flour – you can keep adding until it reaches the right consistency.

2

SERVES 2

* 1 knob butter * 4 eggs * splash milk or cream

* salt * 3 tablespoons kale pesto

Make scrambled eggs as you would normally. Personally, I fold the eggs, salt and milk/cream in a small bowl loosely with a fork – not too much, I like to see a bit of yellow yolk streaked through. I then pour into a pan on a medium heat (too hot and it will catch and dry) and gently fold and lift – don’t stir - with a flat wooden spoon once the eggs “take” a little. Fold slowly. Pause. Fold again. After a minute, add pesto, and fold a little more, until the whole lot is just soft (still a bit liquidy; about another minute). Remove from heat and let it sit, fold twice. And then you should be done. Serve with toast, cherry tomato halves and a few slices of grilled ham.

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endive sardine boats I love sardines. They’re a sustainable fish, dirt-cheap and super healthy. Forget the tinned ones…buy fresh and tuck into this recipe. 16

MAKES 15

* 6 sardine fillets * ½ cup of parsley, chopped finely * 1 mild chilli, chopped finely to taste * ½ lemon, juice and zest

* 2 tablespoons olive oil * ¼ cup cream cheese * an endive bulb (or you can just use toast)

Grill the sardines both sides. In a small bowl smash the sardines, parsley, chilli, lemon (zest and juice) and oil together. Pull apart the endive and place a spoonful of cream cheese in each and top with the sardine mixture. These make a great hors d’ouvre, too.

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step 2. cream cheese + mixture + bits

step 4: done

step 3. all together now

cashewy chia puddings

This is a good one to make the night before, or to make in bulk to take to work. (Although you’ll need a little more liquid if you make in advance…those chia seeds soak up everything in sight.) They’ll keep for a few days in the fridge. 2

SERVES 2

cup chia seeds (white chia seeds *½ are good to use for this recipe) ½ cups cashew nut milk (or * 1almond milk or regular milk)

* stevia, to taste * ½ teaspoon vanilla powder * pinch salt

* ¼ cup frozen berries (optional) Place all ingredients in a bowl and stir. Divide into bowls or storage containers and place in the fridge.

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Maria at Scandi Foodie recently underwent a vegan ‘I Quit Sugar’ challenge on her blog, and created this great toast topping for us all. 16

SERVES 15

* 2 cups (400g) fresh or frozen peas * 1 garlic clove * small bunch chives, roughly chopped cup almonds, blanched and *½ slivered * 1/4 water

* pinch salt * black pepper, freshly ground fresh, mixed herbs (mint, basil, * handful oregano, marjoram) * zest and juice of 1 lime * 1 tablespoon extra-virgin olive oil

Place the peas, garlic clove, chives and almonds in a saucepan. Add water and bring to boil. Season with salt and pepper and let simmer for 5-10 minutes or until the peas are tender. Place the herbs, lime zest and juice and oil in a food processor. Purée into a fine paste. Add the herb paste into the peas and mash roughly to mix. Serve the crush with fish or pasta or use as a spread on a toast.

coconut curry meatballs

I love most of the recipes from Mark at Mark’s Daily Apple. This one, he tells me, is his favourite for breakfast. He asked me to tell you this: “These meatballs are so good you might want to promote them to main course. You can buy pre-ground meat if you like, but it takes hardly any time to grind it yourself in the food processor. A combination of thigh and breast meat yields a moist meatball that will hold together well.“ 24

MAKES 24

* 650 grams boneless skinless chicken * 1 carrot, grated * 2 garlic cloves * ½ cup coconut, shredded * 1 egg * 2 teaspoons curry powder * ½ teaspoon salt * handful coriander (or parsley)

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Put everything in the food processor and blend until smooth. Using your hands, form 24 small meatballs. Smaller balls will cook quicker. Heat several tablespoons of oil in a large skillet over medium-high heat. When the skillet is hot enough so that a meatball sizzles as soon as it hits the pan, put all the meatballs in. Cook two minutes then roll the meatballs over and cook 5 minutes more. Put a lid on the pan and finish cooking for another 6-8 minutes.

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perfect omelette with baked mushrooms Maggie Beer kindly shares this divine breakfast recipe (her favourite) as well as some tips for perfect omelette-making: “While I have a traditional black steel omelette pan, which I use for this purpose only, a good small non-stick frying pan will also do a great job. I make sure I always wipe my pan clean after each use rather than washing it, to preserve the surface and not create any rust spots that would act as magnets for an omelette. I also ensure the pan is sufficiently hot that a small piece of butter will sizzle in it without browning. I find a non-stick spatula a great tool, as it is just the thing for dragging through the quickly setting egg to allow the unset centre to flow to the sides of the pan. And speed – no more than ninety seconds in total and it’s cooked.” 1

SERVES 1

medium-sized Swiss brown * 4mushrooms cup (50g) unsalted butter, plus *¼ extra for cooking

* salt and black pepper, freshly ground * 4 stalks thyme

* 3 free-range eggs * 1 tablespoon pouring cream * 2 tablespoons mascarpone * flat-leaf parsley, roughly chopped * toasted wholegrain bread, to serve

Preheat fan-forced oven to 180°C. Lay mushrooms on baking tray, stem-sides up, then spread ¼ of butter evenly over each. Season to taste with salt and pepper, then top each mushroom with 1 stalk thyme and bake for 10 minutes. Crack eggs into bowl and stir lightly, so yolks and whites break up a little. Swirl in cream and season to taste with salt and pepper. Heat a small frying pan over medium heat, add a knob of butter. Once butter has melted, increase heat to medium–high, pour in eggs and tip pan to distribute egg mixture evenly. Drag a spatula/fork through from sides of pan to middle to pull eggs away from sides, then cook until most of mixture is set, but still a little runny. Remove from heat. Add mascarpone to centre of omelette, then tilt pan and gently fold omelette in half, encasing mascarpone. The egg mixture will continue to cook. Loosen base of omelette with spatula, then slide onto a warm plate and scatter with chopped parsley. Serve with baked mushrooms and wholegrain toast to the side.

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pumpkin pie porridge

Have you ever checked out lush foodie blog My New Roots? You should. Sarah’s deep understanding of beautifully comforting foods sings from the pages. This is one of her personal favourites. It really is like a pumpkin pie in a bowl! 2

SERVES 2

cup amaranth, soaked if possible *½ (minimum 8 hours; soak in bulk and freeze in portions)

* 1 cup coconut milk * 1/3 cup pumpkin puree pinch salt, cinnamon, ginger, * nutmeg, allspice and vanilla powder * ½ teaspoon stevia (optional) * 1/3 cup coconut flakes, toasted

Soak amaranth for as long as possible, 8 hours minimum, 24 hours is optimal. Drain and rinse. Combine with coconut milk, pumpkin puree, salt, spices. Bring to a boil, reduce to simmer, stirring often to prevent scorching on the bottom. Simmer on lowest heat for 15 minutes with the lid on (watch to see if liquid level becomes too low; if so, add a little extra coconut milk or water). Turn heat off, and let sit for 10 minutes with the lid on to thicken. Sweeten. Serve. Drizzle with coconut milk, sprinkle with coconut flakes. If you don’t have amaranth, you could substitute with 1 cup of oats.

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roasted beet + purple potato tarte tatin with caramelized fennel + gruyere cheese I think this recipe neatly sums up the élan of Aran from Cannelle et Vanille’s cooking and styling…and her spirit. Rich, sweet, yet delicate. 18 cm

MAKES AN 18CM TART

Buckwheat and hazelnut tart crust:

* ½ cup superfine brown rice flour * 1/3 cup buckwheat flour * 1/3 cup tapioca starch * 1/3 cup hazelnut flour teaspoons ground chia seeds * 2(optional)

* ½ teaspoon salt * ¼ teaspoon black pepper, ground tablespoons cold unsalted butter, * 8diced * 6 - 8 tablespoons ice water

Combine first seven ingredients in food processor. Pulse to combine. Add diced butter and pulse until the butter is the size of peas. Add the water and pulse until dough comes together. It will not form a ball. Simply press it between your fingers to see if it holds. Transfer dough to your preferably cold surface and knead a couple of times. Form into a disk, wrap in plastic wrap, flatten with your hands, and refrigerate for one hour. (In this time, roast the beets and purple potatoes). Dust your cold surface with a bit of superfine brown rice flour. Roll the dough to ½ cm thickness and cut a circle that is slightly bigger than your mould. The scraps can be saved for another time. Transfer the tart base to a sheet lined with parchment and refrigerate the tart base for 30 minutes. Prepare the filling: assorted colours baby beets, peeled * 5and cut into 1cm slices purple potatoes, peeled and * 2cutmedium into1 cm slices

* 3 tablespoons olive oil * 1 small yellow onion, thinly sliced * ½ medium fennel bulb, thinly sliced

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* 1 clove garlic, minced * 3 springs thyme * pinch salt * pinch black pepper * 1 tablespoon balsamic vinegar * ½ cup Gruyere cheese, grated

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Preheat oven to 200 C. Toss slices beets and purple potatoes with 1 tablespoon of olive oil, pinch salt and black pepper. Bake vegetables for 30 minutes until potatoes are done (they take less time than beets) and remove them. Continue to bake beets for a few more minutes until tender, about 10 more minutes. Set aside and cool while making filling. Reduce oven temperature to 190 C. Heat a medium saute pan over medium heat. Add the rest of olive oil and cook onions, fennel, garlic, and a pinch of salt until tender and slightly caramelized, about 10 minutes. Add balsamic vinegar, stir, and remove from heat. Set aside and let cool slightly. Remove tart crust from fridge. Lightly dock it with a fork. Place roasted vegetables inside tart mould tightly packed. Spread caramelized onion and fennel mixture on top and sprinkle Gruyere on top of that. Place tart dough on top and tuck it into the edges. Bake tart for 30 minutes until crust is golden brown. Remove from oven and let cool for 5 minutes before inverting onto a plate. Serve warm or at room temperature.

You might also like to check out

Aran’s apple, gruyere and sage muffins. Worth the click-through. What about a breakfast salad? The Kitchn shares some fun ideas here. And savoury cake? The New York Times featured this French ham and gruyere one. The Kitchn came up with this zucchini and olive version. Or what about this pumpkin souffle from Nourished Kitchen

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make your own cream cheese! This is so simple and effective and efficient and… I could go on… tub of plain, full-fat organic yoghurt (I found it simply * one doesn’t work well with the commercial stuff…not sure why)

Pour the whole tub of yoghurt onto a large handkerchief-sized square of cheesecloth or muslin. Bunch the ends like you’re tying a sack and hang over a bowl. You’re going to be straining out the whey, leaving a beautifully creamy curd in the sack (that sounds wrong, somehow). I tied mine with an elastic band and then to a wooden spoon placed across a large bowl. Others have hung from a cupboard doorknob or a chandelier! Drain for 12-24 hours. Keep the whey (you can store in the freezer) for fermenting vegetables. And store the cream cheese in the fridge for up to a month. Spread on muffins or toast or pancakes.

three breakfasty things to do with cream cheese 1. stir in some chopped fresh herbs and salt and sandwich between two seed crackers

2. blend ¼ cup of smoked salmon and 1 tablespoon each fresh dill, chives (or shallots) and a dash of olive oil with a cup of cream cheese in a food processor. Serve on a rice cake or toast.

3. or make these endive boats

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Smoothies

+ other such meals in a cup for breakfast and “just because”

If you’ve been a sugar addict for a while, chances are your gut is in all states of disrepair. A morning smoothie, or green drink, can be a wonderful once-a-day remedy for this. And serve as a super meal on the go. These smoothies cut to the chase – full of nutrition, swift to make and a convenient dumping ground for extra supplements for repairing the balance in your stomach and your gut lining: antioxidant powders, green powders, slippery elm powder, chia, liquid vitamins etc.

smooth smoothies add coconut oil just before you blend so it * Always doesn’t turn solid in the cold liquid. During the winter months you may have to melt it on a gentle heat before you put it in. all ingredients in a tumbler and stab mix. This is * Put a great way to save on equipment – make and drink from the same vessel and simply rinse the stab mixer blade in warm water. to always use full-fat dairy in your * Remember smoothies. Why? Click here. you have to eat on the run, place the tumbler in the * Iffreezer for a few minutes to set it so it doesn’t spill in the car. have an insulated travel cup which keeps my * Ismoothie cold and portable if I’m travelling. Great for plane trips. Or use a jar with a good lid on it.

really-rather-sweet-green-meal-in-a-tumbler This recipe evolved out of necessity. I wanted a green drink for those days when I know I’m not going to be eating as well as I’d like, and that could travel (ie won’t spill). The grapefruit and chia make this really quite thick. The Vital Greens (you can use any “green” powder) adds nutritional kick and “sweetness”.

2

SERVES 2

* ½ grapefruit * ½ green apple * 1 cucumber of lettuce, rocket or * handful watercress * ½ lemon

* handful of mint or coriander * a handful of ice * ½- 1 cup coconut water * 1 teaspoon chia seeds 2 teaspoons green powder, such as * Vital Greens

If you’re using a high-powered blender, toss all ingredients in together –pips and all - and blend for a minute or so. This will make 2-3 servings. If you’re using a juicer, juice the grapefruit, apple, cucumber, greens, lemon and herbs first. Then stir the remaining ingredients in at the end. This will make 1-2 servings.

how to make your own almond milk Simply blend 3 cups of water that has been boiled and slightly cooled with 1 cup of blanched or soaked almonds until smooth; sieve, keeping the pulp (to use as almond meal in other recipes in this book). For a visual version, Sarah at My New Roots has made this video.

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carrot cake smoothie

How much fun is this one? Angela from Oh She Glows thinks so too and kindly shares it with us. 2

MAKES 2 CUPS

large carrot, peeled and chopped * 1into chunks

* 1 cup almond or coconut milk * ½ frozen banana * 2 large ice cubes * 1 tablespoon chia seeds

* ½ teaspoon pure vanilla powder * pinch cinnamon tablespoon vanilla protein * 1powder shredded coconut, * toppings: coconut butter, cinnamon, walnuts or pecans (optional)

Throw all ingredients into the blender, starting with the almond milk and blend until smooth. Sprinkle on some coconut, cinnamon, and a dollop of coconut butter if desired. This recipe works best with a high-speed blender as the carrot is difficult to process.

berry yoghurt smoothie * 1 cup organic full-fat yoghurt * 1 egg * small handful frozen berries * 1 tablespoon coconut oil

* ½ teaspoon cinnamon * small pinch stevia * 1 teaspoon chia seeds

Throw all ingredients into a blender, and blend until smooth.

spinach + fennel smoothie

Joe Cross shares this fruit-free digestive number with us:

* 1 fennel bulb * 1 cucumber * 3 celery stalks * 3 cups spinach

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Throw all ingredients into a blender, and blend until smooth. Joe uses a Breville’s Centrifugal Juicer but I make mine in a high-powered blender with a handful of ice and some coconut water. In a high powered blender it makes 2-3 servings.

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Sweet stuff! some pretty desserts and baked goodnesses

I’ve made all these recipes for various special occasions. They’ve never failed to convert a sugar addict or two. However, a little word before we start… Most of these recipes do contain sweeteners – some fruit, rice malt syrup, dextrose or stevia. They’re great as true treats, that is, occasional indulgences. But proceed with a little caution. Various studies have shown that artificial sweeteners might contribute to weight gain. Our brains expect sweetness to be accompanied by corresponding calorie density, and when it’s not, we’re thrown off kilter. This causes us to seek out calories from other sources to compensate, and we overeat. Just sayin’…

safe sweeteners Now might be a good time to familiarize yourself with the various safe sugar alternatives and how much to use. They differ a lot.

dairy-free coconut ice cream

I posted this recipe from Lee Holmes from Supercharged Foods a while ago and boy did the crowd love it. Lee adds this serving suggestion now: I like to serve it with toasted coconut flakes, mint leaves and a cinnamon stick. 4

SERVES 4-6

* 2 cups cold almond milk cup almond pulp (left over *¼ from making the almond milk) * 2 teaspoons powdered gelatine * 4 organic egg yolks

tin coconut cream * 1(400 mls)

* ¼ cup coconut flakes * 12 drops liquid stevia * 2 teaspoons natural vanilla extract

Pour almond milk into small saucepan, sprinkle gelatine over surface. Leave while the gelatine softens. Put the saucepan over low heat and stir mixture until milk has heated and gelatine has dissolved. Remove from heat and place saucepan in a sink of iced water so that milk can cool to room temperature. Put egg yolks in a blender and process until pale, about 1 minute. Add coconut cream, almond pulp, coconut flakes, stevia, vanilla and a pinch of salt and process until well combined. Add gelatine milk and blend for a few more seconds. Place in fridge and leave to chill. Pour cold mixture into an ice-cream maker and churn following manufacturer’s instructions. If you don’t have an ice-cream maker, pour the mixture into an ice-cream container and place in freezer. After 1 1/2 hours, mix it up with a stick blender or fork, then return it to freezer for an hour. Blend mixture again to break up ice crystals, as these make the ice cream more icy than creamy. Freeze until required. The ice cream can be stored in the freezer for up to 2 weeks. It will be quite hard when it comes out of the freezer, so leave it at room temperature to soften for 15 minutes before serving. For a creamier ice cream, add two more egg yolks.

avocado + chocolate mousse 4

SERVES 4-6

* 2 ripe avocados * 1-2 teaspoons stevia * sprinkle vanilla powder * 1⁄2 teaspoon cinnamon

* 1 tablespoon chia seeds * 1⁄4 - 1⁄2 cup organic raw cacao powder * pinch salt * 1⁄2 cup coconut cream (stored in fridge to firm)

Use a stab-mixer or blender and whizz the lot. Scoop the mousse into a small serving container, like small antique teacups (I use Chinese teacups) and put in the fridge. To make this in a soup blender, simply add 1 cup of coconut cream. I kind of experiment with this recipe; you might not like as much cacao. The chia seeds make it nice and thick and provide a choc-chip texture.

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royal raspberry tart

Sweet Poison’s David Gillespie’s prefered sweetener is dextrose. It is a little tricky to cook with, but this recipe is worth the effort, don’t you think? 8

SERVES 8-10

punnet raspberries (or * 1any berries you like)

Coconut pastry

* 1 cup plain flour 1 cup coconut, *shredded

Prepare coconut pastry: Preheat oven to 180 C. Combine all pastry ingredients, mixing with fingertips until just blended. Press dough onto bottom and up the sides of a 25cm flan tin. Prick pastry base with fork in several places to prevent shrinkage and puffing during baking.

* * ¼ cup dextrose * 1 egg yolk

Blind bake for ten minutes (line pastry shell with foil then rice, dried beans or baking weights to stop pastry from lifting as it cooks). Remove foil and weights, and cook uncovered for a further 5-10 minutes until pastry begins to colour. Cool on a wire rack while still in tin.

Filling

Prepare filling:

* ¼ cup dextrose * 2 tablespoons cornflour tablespoon powdered * 1gelatin

Combine dextrose, cornflour and gelatin in medium saucepan. Whisk together egg, egg yolk and milk. Stir egg into gelatin mix. Allow to stand for five minutes (to let gelatin soften).

1/3 cup butter

* 2 eggs and 1 egg yolk * 1.5 cups milk vanilla powder *(optional) * ¾ cup thickened cream

Cook over low heat, stirring constantly until mixture thickens (this will happen suddenly). Stir through vanilla powder (if desired). Once thickened, pour filling into a large bowl and refrigerate, stirring occasionally, waiting for it to cool and mound slightly when dropped from a spoon. Whip the cream to stiff peaks, then whisk or fold it into the filling. Carefully lift the cooled coconut pastry case onto a serving platter. Spoon the filling into the case and top with raspberries. Refrigerate until filling is completely set (about one hour)

strawberry granita

Could there be a simpler, prettier dessert? Jane Kennedy and I both say no. Jane says she experimented with this recipe a bit – with a few disasters along the way. But the result is now perfected! Jane tells me it’s all about using the most luscious, organic strawberries you can. 4

SERVES 4

* 2 cups strawberries

Tip the strawberries into a blender or food processor and whiz to a smooth puree (or use a hand held blender). Pour into a rectangular container and freeze. Every few hours, remove from freezer and beat lightly with a fork to mix in the frozen crystals. By the time it is frozen firm, the granita should be quite granular with small icy crystals. Remove from the freezer 10-15 minutes before serving. This sweet delight looks best served in glass. Got some old champagne bowls? Perfect!

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pumpkin pie: three ways I’ve played with this recipe a bit, in several directions. It’s a super easy recipe to make, mostly because if it doesn’t look or feel or taste right, you can just add a little more of this or that. I’ve provided three fun ways to make it, depending on your tastes and needs. One clever thing: instead of the spices, you can replace with a Five Spice Mix (1 ½ tablespoons) that includes fennel and mandarin peel. I usually add an extra dose of cinnamon.

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pumpkin pie…with cream The crust:

Preheat oven to 180C. Combine melted butter, nut meal and salt in a bowl and mix well (I find cups almond or hazelnut meal (or * 2combination of both, or you can use LSA) the base “holds” better the more you work it, releasing the oils in the nuts). Also, I mix in the * ¼ cup butter, softened actual pie dish – no need to use a separate bowl.

* 1 teaspoon salt The filling:

* 3 eggs * ½ cup rice malt syrup * 1 ½ cups pumpkin puree * 1 teaspoon cinnamon * 1 tablespoon fresh ginger, grated teaspoon each nutmeg and cloves, *¼ ground * rind of 1 lemon * 3/4 cup cream * 1-2 tablespoons arrowroot * 1 teaspoon salt

Press mixture into a 9 inch pie dish - the bottom and sides. If it isn’t quite enough mixture, throw in a bit more of both butter and meal (directly into the dish if you like). Cook for 5-8 minutes until it starts to turn golden. Let the crust cool fully (place in fridge or freezer if you have to). Cream eggs and syrup then blend in the rest of the ingredients. If it’s a bit too runny, add extra arrowroot. It should be a thin custard consistency. Gently pour the filling into the crust and bake for about 45-55 minutes or until the centre of the pie ‘sets’ (when it starts to crack away from the base a little is a good sign). Remove from the oven and cool completely before putting in fridge.

Don’t be impatient – this pie is much better when it’s properly cooked and looks like a baked custard. It’s also best when left to cool for a good few hours…and is actually nicer the next day when set fully. It also works well frozen and thawed just a little! Any leftover pumpkin filling pour into little cups or ramekins to make Pumpkin pie puddings. Cook for about 40 minutes on a lower oven shelf.

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pumpkin pie puddings

pumpkin pie... with cream

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dairy-free pumpkin pie…with coconut Make as above but substitute as follows:

* use coconut oil instead of butter * use less rice malt syrup (about ¼ cup) * use coconut cream instead of cream

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pumpkin pie puddings with nut crunch 8

MAKES 8-12

Make up the pumpkin filling as above (either option) and pour into small (oven-proof) cups or ramekins and bake as above, but for 35-40 minutes. Make up a small quantity of the base mixture (as above; make ¼ of the amount), lay out on a baking tray and bake at the same time, for 10 minutes until golden. Sprinkle on top to serve. You can always ditch the nut crunch and instead serve with a spoon of yoghurt on top. Great for kids for after school snacks! Cover with cling film and freeze any you can’t eat straight up.

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rhubarb macaroon slice Scandi Foodie’s Maria created this one.

The rhubarb? A fruit? Well, technically it’s a vegetable (and one with lots of health benefits, so say the Chinese) and doesn’t contain much sugar at all. I reckon you could also use frozen berries, if you wanted. Base

Preheat oven to 180 C, and line a 25cm x 15cm baking tray with baking paper.

* 1 cup quinoa flakes * 1 cup coconut flakes * ½ cup rolled oats tablespoon raw pure * 1cacao nibs * 1/3 cup virgin coconut oil * 2 large egg whites * 1 tablespoon rice malt syrup Filling (200g) rhubarb, cut into * 11 cup cm slices

* 1 teaspoon ground cinnamon teaspoon pure ground *¼ vanilla * 1 tablespoon rice malt syrup Top

* 3 large egg whites * 1 cup fine desiccated coconut

For the filling, place the ingredients, along with a dash of water (a couple of tablespoons) into a small saucepan. Bring the mixture to boil, then let simmer while you make the base and the filling. Stir the mixture every now and then and just let it cook until quite thick. Set aside to cool. For base, place quinoa flakes, coconut flakes, oats and cacao nibs into a food processor. Grind the ingredients into a fine-ish mixture, then add the coconut oil and rice malt syrup, grind until the mixture comes together. Beat in egg whites. Spoon the dough in the baking dish and, using your hands, spread on the baking tray into a 1-2 cm thick base. For topping, beat egg whites in a clean bowl until thick. Carefully fold in the coconut. Spread rhubarb filling on base into a thin layer. Spread the coconut 'meringue' on top. Bake for 25-30 minutes, then let cool completely before cutting. This is best eaten within 2 days. The top doesn't freeze very well, so I recommend eating it while fresh.

You could make this totally gluten free by using uncontaminated oats, or replacing the oats with more quinoa flakes.

bedtime blueberries

Sarah at Everyday Paleo shares this one. She invented it when her kids were wanting a bedtime snack. She gave in…with nutritious care.

* 2 cups frozen organic blueberries * 1/2 cup coconut, shredded * 1/2 cup almonds, sliced tablespoon orange juice, freshly * 4squeezed

Preheat oven to 180 C. Layer the blueberries in a pie pan and sprinkle the shredded coconut evenly over the blueberries, followed by the sliced almonds. Drizzle the entire dish with the orange juice and bake for 15 minutes. Finish under the grill/broiler on high for another minute or until the almonds start to brown.

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crunchy-nut cheesecake

I made this one hot afternoon with my friend Claire. We just added bits of this and that until we got the right consistency and feel. We dropped the base at one point (and mooshed it back together) and didn’t have a temperature gauge on the oven. And still it worked out a treat. Proof that you can’t stuff this thing up!

The base: coconut, shredded * 1orcup desiccated pistachios, shelled * 1(orcup hazelnuts) (150g) almond meal * 1(orcup other nut meal or LSA) cup butter, softened to room *½ temperature

Then the filling: boxes (250g each) Philadelphia * 2-3 cream cheese (or make your own), room temperature

* 1 egg * dash vanilla powder plain, full-fat yogurt * 2ortablespoons sour cream * 1/4 cup coconut cream cup-ish rice malt syrup *½ (to taste)

Preheat oven to 160 C. Crush pistachios in a food processer until they are semi-fine chunks. Add in coconut, almond meal and butter and rub with your fingers. The more you rub, the more you’ll release the oils in the nuts and achieve the right dough-like consistency. Add more butter if required. Press into a baking paper-lined 9 inch spring form pan (line the inner ring and base separately). Cover the base and sides with your mixture to an even thickness, about 1/2cm. Bake for 5-8 minutes, until it starts to turn golden. Remove and allow to cool fully. Meanwhile, in a large bowl, mix all remaining ingredients. Don't over-mix, and try to keep aeration to a minimum while stirring - it will make the thing puff up…then collapse during cooking. Spoon the mixture into the base and return to the oven for 20-30 mins or until the mixture pulls away from the base a little and the centre is custard-like (don't overcook). Place in the fridge to firm for two hours.

Be sure to allow several hours to cool before serving, otherwise it can taste too egg-y.

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choc berry mud

This is gloriously simple, 100% nutritious and tastes as good as any sorbet I’ve eaten…perhaps a little creamier, even! I use the quantities below to make four smaller serves and pour into little teacups and freeze. I pull one out, let it thaw for about an hour, and eat on hot afternoons when I need chocolate.

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SERVES 2

1/2 cup frozen berries (when *strawberries are in season I freeze in bulk, otherwise supermarket frozen blueberries or raspberries are great)

* ½ soft avocado

* 1 cup baby spinach leaves * ¼ cup raw cacao powder * 2 trays ice cubes * pinch vanilla powder * ½ teaspoon stevia

Blend the lot in a blender, preferably a high-powered one. If you’re using a regular blender or stab-mixer, add a little water. Pour into bowls and serve immediately.

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berries with caramelized cream Gwyneth Paltrow’s kindly shared this recipe with me. She claims it was something she invented – a fridge surprise – when she didn’t have time to make a cobbler. I’ve just adjusted the sweetener. This recipe takes seven minutes, she reckons. Time yourself!

½ cups (500g) blueberries, * 2blackberries and/or raspberries

* 2 tablespoons sour cream * 2 tablespoons double cream * 1 organic large egg

* 1 organic egg white * 1 cup (250g) mascarpone * 3 tablespoons stevia * pinch salt * seeds from 1 vanilla pod

Preheat the grill and put the oven shelf in the middle or lower half of the grill compartment. Put the berries in a pie/casserole dish. Whisk together the remaining ingredients until completely smooth, and pour over the berries. Put the dish under the grill and cook just until the topping is browned and caramelized (about 5 – 10 minutes).

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lime pound cake

Love coconut? You should definitely check out Kelly at The Spunky Coconut’s homage to this wonderful nut. Kelly personally loves this recipe, which she whipped up for an e-friend’s baby shower. You might like to keep the frosting recipe on hand for other cakes. It’s a rippa! Preheat oven to 170 C. Puree in a food processor:

* 1/2 cup lime juice * 1/3 cup rice malt syrup * 1/2 cup cashew pieces Puree for about five minutes, until completely smooth. Add puree to a bowl. Also add:

* 1/2 teaspoon liquid stevia * 4 room temp eggs * 1/3 cup full-fat coconut milk cup ghee, coconut oil, or grape* 1/4 seed oil would also probably work

* 1/4 cup tapioca flour * 2/3 cup coconut flour, sifted * 1 teaspoon baking soda oil, butter or ghee for * coconut greasing

Mix with electric mixer for about one minute. The batter may puff up at first. That's okay - it's the baking soda reacting with the lime juice. Scoop batter into greased and floured bundt pan. Bake for about 35 minutes. Let the cake cool for about fifteen minutes, then go around all the edges with a butter knife before transferring to a plate or rack. (For cupcakes: Bake in paper cups, nearly full, for about 22 minutes.) Frosting or Glaze: Puree in food processor:

* 1/2 cup coconut milk * 3 tablespoons rice malt syrup * 1/4 cup coconut flour

* 1/4 teaspoon lime zest * 10 drops vanilla stevia (or more as desired)

Puree until smooth. Add more coconut milk as needed to thin for glaze. Add more coconut flour as needed to thicken for frosting.

Two more great things to do with rice malt syrup: This is a beautiful vegan almond custard recipe with berries from Cotto e Crudo. And, also from Cotto e Crudo, an adult-ish coconut cashew and saffron ice-cream

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savoury snacks in an instant, for on the run and stockpiling

My aim in life is to invent the most nutritious, crunchy, satisfying, portable snack using the least amount of ingredients and steps. The below are all in the running. Snacks on the savoury end of the spectrum are kind of where you want to be heading when you quit sugar. Especially those full of good, saturated fats and proteins. Why? They’ll curb cravings and fill you up fast (and provide nutritional oomph!), getting you through to your next square meal. Which is the point of a snack, right?

how to make your own activated nuts Nuts and seeds contain poisons in the husk that can make them tough to digest. But! Soaking, then drying them, causes them to sprout, activating their digestive enzymes. This enables them to be better digested and metabolised. Know this: the more enzymes you eat, the less of your own body’s enzymes are required to break down food…which keeps you younger, longer. Activating also produces a crunchier, slightly toasty version of the original. Almonds, walnuts, pistachios, pecans and pepitas work best. The “oily” nuts like macadamias or cashews can go a little soggy (soak for 6 hours, no longer).

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MAKES 3 CUPS

BATCH AND FREEZE

* 3 cups nuts or seeds * water * 2 tablespoons salt

Soak the nuts or seeds overnight (except macadamias and cashews) in a pot of water with the salt. Drain. Lay out on a baking tray and “heat” in the oven at the lowest temperature possible (less than 65 C; for gas ovens, on the pilot light) for 12-24 hours. Store and eat straight from the freezer.

four fun things to do with your activated nuts

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Spicy nuts

Mexican pepitas

Use walnuts and almonds and toss through ½-1 teaspoon each of cinnamon, ground coriander, cumin and ½ teaspoon of ground turmeric before placing in the oven

Toss juice of 2-3 limes, 3 teaspoon chilli powder, and 1 tablespoon of salt over the seeds as you place them in the oven.

Salt + vinegar almonds

Tamari pepitas

Lee at Supercharged Food showed me this clever trick for a truly moreish snack: Toss 5 tablespoons of apple cider vinegar and 2 tablespoons salt over the nuts as you place them in the oven.

After activating, grab a handful from the freezer and toss in a pan; add a splash of tamari. It becomes a gooby, caramel-y glob pretty quickly, so remove from heat almost immediately.

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potato skins

Sally Fallon is a hero of mine. Her Nourishing Traditions cookbook is permanently open on my kitchen bench. She cooks like your grandmother used to, with full nutritional zing being the focus. She shares these life-giving snacks with us… perfect for a wintery DVD afternoon on the couch 8

MAKES 8

* 4 large baking potatoes * 2 tablespoons melted butter cup cheese, grated * 1(cheddar or Monterey jack) bunch shallots, finely * 1chopped

* sour cream (optional) crispy bacon bits * guacamole, etc for garnish (optional)

Preheat oven to 180 C. Wash and dry potatoes, brush with butter and bake until soft. Split lengthwise and scoop out flesh [you can use this for a mashed potato, or in my fennel soup or for a bunch of recipes in Sally’s book ] Brush skins with butter, inside and out, and bake for about ½ hour or until skins become crisp. Serve with cheese, sour cream, and optional garnishes.

meal-in-a-biscuit crackers 20

MAKES 20

½ cup each chia seeds, * sunflower and sesame seeds

* ½ cup almond meal or LSA * 1/4 teaspoon salt teaspoon dulce flakes * 1(optional) * 1 cup water * 2 garlic cloves, crushed fresh herbs * 2(I teaspoon like sage for these)

Preheat oven to 160 C. Combine the seeds and meal in one bowl, whisk the rest of the ingredients in another. Pour the liquid mixture onto the seeds and stir until thick and combined. Spread the mixture onto a tray lined with baking paper, using the back of a spoon until it’s ½ cm thick. Bake for 30 minutes. Remove from oven, slice into crackers, flip over and bake for another 25 minutes. Cool completely on the tray. Serve with dips, mashed avocado or cream cheese. Or keep at work for an afternoon crisp fix.

You might also like to try: Nooschi’s microwaved chips The Cooking of Joy’s garlic edamame This divine spicy almond butter by Melissa at Clothes Make The Girl And these little two-ingredients-or-less snacks from my blog.

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“salted caramel” haloumi + apple This is a great afternoon snack, or you can serve with some walnuts as a dessert.

* 1 green apple, cored, and sliced into 5mm wedges * 6 slices haloumi cheese (cut 5mm thick) * sprinkle of cinnamon (optional) * salt Place the haloumi and apple slices in a hot non-stick pan. Jiggle around the pan a little so the haloumi oil spreads and coats the apple. Cook both sides (until both apple and haloumi are a lovely caramel colour). Toss cinnamon and salt over the lot and serve.

daikon chips

Daikon are very large, long white radishes you find in Asian grocers. You’ll also find it grated over salads in Japanese restaurants. You can substitute for turnip if you can’t find one in your neighbourhood. 2

SERVES 2

* 2 large daikon tablespoons coconut oil, * 2melted (or sesame or olive oil) * * rosemary, chopped (optional) salt

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Slice the daikon into 1/2cm slices, or use a mandolin. You can either fry in a hot pan, turning once. Or preheat oven to 200 C. Toss all ingredients in a bowl to coat the daikon, then arrange on a tray lined with baking paper and bake for 20 minutes. Then turn the oven off and leave them to sit in the oven for 10 minutes. The dry heat crisps them up.

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"salted caramel" haloumi + apple

kale chips * 1 bunch kale (cavalo nero) * 1 tablespoon olive oil * salt

Preheat oven to 200 C. De-stalk the kale (never eat the stalk of the kale - it's too hard to digest. The easiest way to do this is to grab the end of the stalk and then literally run your fingers down it, shearing the leaf off), then tear into 4cm x 4cm bits. Toss in the oil and salt, lay out on a baking tray and cook for 5-10 mins, until crisp.

chickpea bombs can chickpeas or 1 cup of * 1chickpeas, soaked and cooked

* 1 tablespoon olive oil garam masala or * 1rastablespoon el hanout

Preheat oven to 180 C. Drain chickpeas and rinse. Pat dry with paper towels and place into a bowl. Add olive oil and spice mix and toss to coat. Arrange the chickpeas in a single layer on a baking tray and bake for 45 minutes.

superfood popcorn * small handful popping corn * 1 knob butter or coconut oil option 1: 1 tablespoon dried dulse flakes option 2: 1 tablespoon nutritional yeast [for cheesy flavour] with 1 tablespoon tamari or liquid aminos

In the microwave: Put popcorn and the butter in a brown paper lunch bag. Roll down top of lunch bag to close. Place in microwave for 2 minutes. Add the flavouring to the bag and shake. Ready to go. In a pan: Heat oil/butter, add kernels and cover until the popping slows. Add flavouring once the corn’s in the bowl.

totally nutty parsnip fries parsnips, peeled and cut * 3into thin fry-like strips tablespoons nut butter * 3(chunky peanut butter – unsalted and unsweetened – or almond butter are best)

Preheat oven to 200 C. Peel and cut parsnips into frylike strips. Mix the nut butter, olive oil, and salt. Add the parsnips and toss with your hands to coat. Line up on baking tray lined with baking paper and cook for about 45 minutes until crisp.

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cheese puffs

I love Jane Kennedy’s take on the cheesy French gougeres. “I set about trying to create that light, cheesy taste without the calories and poof, here they are! They’re so more-ish that they almost seem too good to be true, but you do need to make sure they’re eaten straight out of the oven or they’ll start drooping and look sad,” she says. Noted!

* 4 egg whites tablespoon cheddar * 1cheese, grated tablespoon Parmesan * 1cheese, grated

* * pinch white pepper * pinch salt

pinch cayenne pepper

Preheat oven to 200 C. Line a baking tray with baking paper. Whisk the egg whites to form soft peaks. Gently fold in the two cheeses, the cayenne and white pepper, and salt. Place neat, rounded spoonfuls of the mixture on the tray, leaving about 3cm between them to allow for spreading. Bake for 8-10 minutes, or until golden brown. Serve immediately.

To de-stalk kale grab the end of the stalk and then run your fingers down it, shearing the leaf off. Recipes p69 and p81.

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sweet treaties that are (mostly) good enough to eat for breakfast

These are the kind of things you can make in an instant when cravings hit. They look and taste like explosive indulgences… but on closer inspection contain all highly nutritious ingredients. That said, these are designed to take the place of your sweet treats of yore. So they’re still occasional indulgences. OK?

almond butter bark

This is one of my favourite treats. Hand it out to salted caramel fans and see if it doesn’t make them smile in blissful surprise.

* 1/3 cup coconut oil, melted * 1/4 cup almond spread, warmed or melted slightly * 2 tablespoons coconut flakes * 2 teaspoons rice malt syrup * salt * cacao nibs or dark (85%) chocolate, shaved Mix all ingredients in a bowl. Spread on a tray lined with baking paper and sprinkle with salt and chocolate or nibs. Place in freezer for about 20 minutes then snap into shards. If you don’t have almond spread, I’ve made this by using 1/3 cup butter and 1/3 cup almond meal/LSA instead.

Think this looks tasty? You might also like to try my raspberry ripe recipe.

candied pecans 4

MAKES 4 CUPS

* 4 cups pecans * 3 egg whites * pinch salt * ¼- ½ cup rice malt syrup tablespoon vanilla * 1powder

Preheat oven to 80 C. Beat egg whites with salt in a clean bowl until even. Slowly beat in syrup and vanilla. Fold in pecans until well coated. Spread on two buttered stainless steel baking trays and place in warm oven for several hours until the egg white coating hardens. Store in an airtight container in the fridge.

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coconut butter

Three really simple coco-nutty creations 1

coconut chocolate butter 2

SERVES 2

tablespoons coconut oil, * 3soft/melted 1 ½ teaspoons raw cacao * powder tablespoons hazelnut * 2meal (optional)

Mix all ingredients in a small cup with a teaspoon until blended (the cacao powder requires a bit of “smashing” to ensure all the lumps are blended). Place in the fridge (or freezer) until firm. You might want to make this in bulk and store in icecube trays. Pull out one or two for toast, pancakes or a smoothie. Or for a little ganache-y treat with your tea in the afternoon.

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coconut butter

This is the cheapest, easiest, most nutritious and damn tastiest thing in this book. Or at least the day I recipe-tested this for, um, the third time.

* 1 packet dried shredded unsweetened coconut Process in a food processor for about 15 minutes (in a high-powered blender it will take about 2 minutes) until a runny butter forms, scraping the sides of the bowl as necessary. It can take some patience with a regular blender, but don’t give up before it turns runny. It simply won’t taste the same. Be sure to use a whole packet. This recipe doesn’t work in small quantities (the lack of volume means it doesn’t “take” to the blender). Store in a jar either at room temperature, or in the fridge, depending on the season and climate. Use as a soft spreadable paste on toast, sprinkled with salt (if stored in the fridge, you’ll need to “cut” out a chunk and soften at room temperature before using) or melt and pour on a pancake with some berries that you’ve simply stewed in their own juices. Tip: pour into chocolate papers or small moulds or ice cube trays in keep in the fridge for a white chocolate truffle-ish indulgence.

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caramelized coconut chips

You can also make a savoury version using Ras el Hanout or Chinese five-spice powder instead of cinnamon. 1 cup unsweetened coconut * flakes (the big chunky ones)

* 1/4 teaspoon salt * pinch cinnamon

Toast the flakes in a non-stick pan over medium-high heat for about 2-3 minutes. Stir frequently so they don’t burn and have a nice toasty colour. In a bowl toss through salt and cinnamon. Allow to cool, then store in an airtight container.

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three sweet balls 1

spirulina + sesame balls 12

MAKES ABOUT 12

* 1 tablespoon spirulina powder * ½ cup almond meal cup nuts (almonds or brazil nuts are best, preferably activated. *To1make your own, click here), chopped roughly in a food processor.

* ¼ cup sesame seeds * ½ jar almond spread * ½ cup tahini * 1 teaspoon stevia * extra sesame seeds, for coating Blend all ingredients in a bowl, mix to combine into a smooth “goob”. Add in extra almond meal if it feels a bit wet, or extra tahini if a little dry Grab little handfuls and roll into balls, then roll in the extra sesame seeds to coat. Place on a tray lined with baking paper. Stick in the fridge for an hour. Again, these will keep for several weeks.

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2

chocolate nut balls

This recipe has proven to be the most popular I’ve shared. It’s derived from a nutball recipe Nora Gedgaudas sent to me and produces the most nutrient-packed little parcels going around. 24

MAKES ABOUT 24

* ½ jar almond spread ½ cups nuts (almonds or * 2brazil nuts are best, preferably activated. To make your own, click here), chopped roughly in a food processor.

* ½ cup raw cacao powder (to taste) 2 big handfuls coconut, shredded * (not desiccated and not flakes, although if you can’t find a shredded version, the former options will do) stick organic salted unadulterated *½ butter, softened. Or use the whole stick (200-250g) if you don't have coconut oil. heaped tablespoons coconut oil, * 4-5 softened

One of these flavours:

* vanilla powder root tea (gives it a very distinct * liquorice sweet kick) * stevia * cinnamon One or more of these “filler” ingredients, to adjust the consistency, if you need to/want to/have them in the fridge anyway:

* almond meal * LSA * protein powder * chia seeds * maca powder * acai powder

Blend all ingredients in a bowl, using a metal spoon to "splodge" the coconut oil and butter through the dry stuff. Don't be precise - throw in what feels right. The mixture will become quite "wet". This is because the coconut oil becomes a liquid. Add some extra dry "filler" ingredients to adjust the consistency. The chia seeds will do this super well. Grab little handfuls and roll into gob-stopper-sized balls and plop (seriously, this is probably the wrong word given what they look like) on a tray lined with baking paper. Stick in the fridge for an hour. These will keep for several weeks.

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sweet potato balls 16

MAKES ABOUT 16

* 1 cup sweet potato puree * 3 tablespoons coconut oil tablespoons coconut cream, (kept in * 2fridge)

* 1 tablespoon coconut flour 1 teaspoon stevia or 1-2 teaspoons rice malt * syrup * pinch salt

Mash sweet potato, add the rest of the ingredients and stir to combine well. Cover and refrigerate for at least one hour. To shape, scoop out teaspoon-sized portions, and roll into a ball. Roll in coconut (toasted if you like).

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i quit sugar cookbook sweet treaties

Green + clean meals for detoxing and beyond

I have two approaches to eating: 1. Eat the version of a food with the least amount of ingredients in it. 2. Crowd out. That is, eat as much nutritious, good stuff as you can and then see if you still want a treat. This approach ensures you’re primed with nutrition when you make your conscious choice to indulge or not. It also means you’re giving your body the best chance of being able to recalibrate and balance itself, which really is key when you go through the initial sugar detox period. These meals all incorporate ingredients that are alkalising, cooling and detoxing. Dose up on one or three of these a day and you’ll be feeling energised and balanced…no sugar required.

cooling avocado soup 2

SERVES 2

* 1 large, ripe avocado or 2 small * 2 small cucumbers * 1/2 cup coconut water * juice ½ lime

* 1/4 cup coriander * 1 shallot, chopped * 1 garlic clove, chopped * pinch cayenne pepper or cumin

Blend all ingredients in a blender or food processor until smooth. If the soup is too thick, add more coconut water. Pour into two bowls and cover with a plate of cling wrap and refrigerate for an hour. Garnish with a dollop of yoghurt and some shallots. If you’re making this with a soup blender, add an additional ½ cup of coconut water. For a slightly different take, try this Raw Green Veggie Soup from The Alkaline Sisters.

cheesy green mish-mash soup

The great thing about this soup is you don’t have to try at all. Don’t bother cutting too precisely, don’t worry if you only have broccoli in the fridge…it’s all good. Just get the green goodness in and life flows from there. A great recipe for using up vegetables that are lying around. Oh, and kids love it. 6

MAKES 6 SERVINGS

BATCH AND FREEZE

tablespoons coconut oil, * 3ghee or butter

4 cups vegetable or chicken * stock

* 2 cloves garlic, chopped * I onion, roughly chopped cups green vegetables. A * 6combo of zucchini and broccoli

cup coriander, basil or parsley, * 1loosely chopped

is best. Throw in some celery, too, if you have some, including the leaves

cup rocket or watercress * 1leaves (if you have them)

* juice 1 lemon * ½ cup sharp Cheddar, crumbled

* big pinch salt In a large pot, sauté the onion and garlic. Add the vegetables and stir for a minute. Add the stock. Bring to a boil, simmer 10-15 minutes. Stir in the spinach and herbs and salt. Turn off the heat and puree with a stick blender until smooth. Whisk in lemon juice. Serve with a dollop of yoghurt or sour cream and a drizzle of olive oil. Or stir through the cheese.To make this in a Vitamix, omit the cooking oil and blend all the ingredients for about 6-8 minutes (adding the cheese in the final 30 seconds). If you’re making this with a soup blender, chop all vegetables into small cubes first. Omit the oil and place all ingredients in the blender (except for the lemon and cheddar). Blend as per instructions. Stir in cheese and lemon to serve.

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four greenalicious pestos A great way to get greenery into your diet is with these lush flavour bombs. Many pesto recipes call for pine nuts, but I tend to use cashews instead – they’re cheaper, but also pine nuts are quite fragile and can go rancid quickly. In all cases you can choose to use Parmesan, nuts, or a combination of both. When omitting Parmesan, add a little extra salt. If you have some spinach or rocket leaves lying around, feel free to add them to any of the recipes below to add extra green love.

kale pesto I prefer this one with Parmesan instead of nuts, but your call. medium bunch kale, stalk * 1removed and steamed shallots, peeled * 2(ormedium green onions work too)

* 1/4 cup olive oil

* 2 garlic cloves, peeled * 1/4 cup Parmesan * juice 1 lemon * salt and pepper to taste

Place all ingredients in a food processor or blender, and process until creamy and very well blended. Store in a sealed container in the fridge for up to a week. Or cover with a layer of oil and freeze.

coriander pesto Coriander, or cilantro, is fantastic for detoxing and chelating. You can read more about it here. Make as above (either with cashews or Parmesan), but use 2 cups fresh coriander. Substitute lemon for lime juice and add ¼ teaspoon of cayenne pepper. I prefer cashews with basil…it tempers the flavour best. I use ½ a cup for this recipe, but you can make a less creamy version with less.

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kale pesto

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basil pesto * 2 cups basil leaves medium shallots, peeled (or green * 2onions work too)

* 2 garlic cloves, peeled * ½ cup cashews * juice 1 lemon * salt and pepper to taste

* ¼ cup olive oil

Soak the cashews for 1-4 hours in water. Then place all ingredients in a food processor or blender, and process until creamy and very well blended. Store in a sealed container in the fridge for up to a week. Or cover with a layer of oil and freeze.

broccoli pesto Make as above (either with cashews or Parmesan), but use 2 cups of lightly steamed broccoli. Personally, I prefer Parmesan with this one.

8 clever ways to eat your pesto

1 Broccoli pesto quinoa

4

saute it with other vegetables like brussel sprouts or asparagus

cups cooked quinoa, or you can use *½ pasta instead

5

spread on rice cakes or toast

* ½ extra cup broccoli * 1/3 broccoli pesto, as above * dash heavy cream or ½ soft avocado

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add to scrambled eggs

2

SERVES 2

7 Basil Pesto + zucchini fettucine

When making the pesto, add the cream at the end and blend briefly until creamy and smooth. Also, steam an extra 1.5 cups of broccoli.

2

* 2 zucchini * 1/3 the basil pesto

Toss the quinoa and broccoli florets (that haven’t been used to make the pesto) with the broccoli pesto. Pour some extra oil over the top, add extra pesto or a squeeze of lemon juice and a sprinkle of feta.

2 3

SERVES 2

Using a mandolin or potato peeler, slice the zucchini into long fettucinelike strips. Mix in the pesto and serve into two bowls with an extra drizzle of olive oil and a sprig of basil.

mix a pesto with goats cheese, or cream cheese, for a dip

8

dollop a spoonful over a grilled white fish

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Try this New York Times recipe

for pasta with kale pesto and roast pumpkin

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foolproof fennel soup

This soup is both green and sweet. And for some reason it reminds me of my Mum. She cooked with fennel and red potatoes a lot. And loves soup. 4

SERVES 4

BATCH AND FREEZE

fennel bulbs, sliced (reserve * 2thelarge leaves for garnish)

* 2 leeks, sliced * 4 tablespoons butter teaspoons fennel seeds, or a * 2mixture of fennel and anise seeds and ground liquorice root

*

a splash of apple cider vinegar or white wine

* 6 cups chicken stock * 2 cloves garlic, chopped red potatoes, chopped (or you can * 2use a cup of leftover rice) or sour cream or Parmesan * yoghurt shavings

* 4 slices pancetta * salt

In a big pot, sauté the fennel and leeks in butter until soft and add the seeds. Splash the apple cider in, stir a little, pour in the stock. Bring to the boil and add the garlic and potatoes; cover and simmer for 30 minutes. Blend with a stab-mixer. Fry or grill the pancetta until crisp; let cool, then crumble. Serve the soup with a dollop of yoghurt/sour cream/Parmesan, pancetta crumbles and snipped fennel leaves.

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3 sweet soups

forget dessert hankerings! Try making one of these numbers when you’re a bit moody or need some comfort. (You know, those days when you’d normally reach for the chocolate.)

1

roasted capsicum soup + Finnish scones These next two soups are from Maria at Scandi Foodie. They cleverly pack in some nutritious sweetness.

2

SERVES 2

CAPSICUM SOUP:

* 2 red capsicums (bell peppers) * 100g day-old sour dough bread * 1 heaped tablespoon almond meal * 2 cups vegetable stock * freshly ground black pepper FINNISH SCONES:

* 1 ½ cups wholemeal spelt flour * 1 ½ teaspoon baking powder * pinch salt * ¾ cup water * 1 tablespoon olive oil

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Preheat oven to 225C. Place the capsicums on a roasting tray and roast for 15 minutes or until the skin has slightly blackened. Remove from the oven and place the capsicums in a plastic bag. Leave to cool, then peel the skins off. Place all ingredients in a food processor or in a blender and blitz until smooth. Serve warm or cold with the Finnish scones. Preheat oven to 225 C. Mix the dry ingredients together in a bowl. Pour in the water and the oil and mix until smooth. Divide the dough into two. Place the dough on a baking tray lined with baking paper and pat into 1 cm disks. Using a knife, cut each disk into 4 sections (you don’t need to cut all the way to the bottom). Bake for 15 minutes. Serve warm.

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beetroot + liquorice soup 2

SERVES 2

* 1 tablespoon coconut oil cups (550g) beetroot, peeled and * 2chopped into cubes large knob fresh ginger, peeled * 1and grated

* 3 shallots, chopped finely

* 2 teaspoons ground liquorice * pinch salt * 2 teaspoons pink peppercorns, slightly crushed * 1 litre water * ½ cup almond milk

Heat the coconut oil in a large saucepan. Add the beetroot and ginger and cook for a few minutes. Add the green onions, liquorice, salt, peppercorns and water and let the soup simmer on low heat for 30-40 minutes or until the beetroot is tender. Set aside to cool. Purée the soup in a blender. Stir in the almond milk. If you’re making this with a soup blender, chop all vegetables into small cubes first. Omit the oil and place all ingredients in the blender. Blend as per instructions. Serve warm or room temperature.

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sweet potato soup * 1 tablespoon coconut oil * 1 brown onion, finely chopped * 1 teaspoon ground cumin * ½ teaspoon ground turmeric * ½ teaspoon yellow mustard seeds * pinch salt

cup red lentils, rinsed (optional; add an * 1extra sweet potato if you choose to omit) medium sized sweet potato, peeled and cut * 1into chunks

* 5-6 cups water * 1 tablespoon tamari or liquid aminos * freshly ground black pepper

Heat the coconut oil in a heavy-based pan. Add onion, spices and salt and simmer for a few minutes. Add the lentils, sweet potato and water and simmer for 30 minutes or until the potato is tender. Season the mixture with tamari or liquid aminos and freshly ground black pepper and puree into a smooth, thick soup.

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hot + sour raw beef with roasted rice

The delightful Marty Boetz, chef and owner of Longrain restaurants gave me this recipe. beef sirloin or fillet, hand * 200g chopped

* fistful fresh mint, shredded * fistful flat leaf coriander, shredded * fistful Vietnamese mint, shredded * fistful eschalot, finely chopped * fistful red chilli, finely diced

* fistful shallots, sliced * 1/3 cup roasted rice * DRESSING:

* 1/3 cup lime juice * 1 teaspoon roasted chilli powder * 1 tablespoon fish sauce * 4 green scud(small bullet) chillies, finely sliced

Place hand chopped beef in a mixing bowl. Finely chop herbs and place in with the beef. Add eschalots , chilli and roasted rice and mix. Moisten with the dressing and mix through. Spoon into a serving bowl and dust with more roasted rice. Serve with sliced cucumber, witlof leaves and steamed cabbage.

* To make roasted rice: Rinse glutinous white rice and drain immediately, then place in heavy based pan and slowly toast until golden brown. It will stick together, but as it dries out it will separate again. It must be toasted through or will end up tasting floury. Pound to a fine powder in a mortar and pestle, or use a spice grinder.

power salad I love this sophisticated “hash meal” by chef and author Michael Moore. 4

SERVES 4

* 1 can chickpeas (150g) * 1 can 3-bean mix (150g) large red onion, finely * 1diced * 1 green apple * 2 large celery sticks

* 2 carrots * juice and zest ½ lemon * 6 egg whites * 1 cucumber, diced cup peas, fresh * 1podded

* ½ bunch dill, leaves picked * 180g hot smoked salmon, flaked tablespoon each pumpkin * 1and sunflower seeds * 2 tablespoons olive oil * feta cheese to garnish (optional)

Rinse and drain chickpeas and mixed beans. Place into a bowl with finely chopped red onion. Using a juicer, juice apple, 1 celery stick and 1 carrot. Mix with lemon juice and zest. Pour this juice over chickpea, bean and onion mix, cover and refrigerate overnight. Lightly beat egg whites and pour into a large hot non-stick skillet. Cook a few minutes each side, then turn the omelette out onto a board and roll up. Allow to cool and slice finely. Drain the chickpeas and bean mixture. Place into a large bowl, retaining the liquid. Add 1diced cucumber and 1 diced carrot with all remaining ingredients. Whisk half of the reserved liquid with olive oil and drizzle over the salad to serve. Crumble feta over the top if desired. Michael’s note: Hot smoked salmon is available in most good supermarkets and delicatessens. Alternatively, you can use fresh cooked salmon or trout.

Why don’t you also try cured salmon with beetroot and chives?

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3 green hash meals I love making a hash of my lunch. Hashes are all about efficiency and sustainability and heightened flavour. For me they entail mixing up leftovers - grains, meat, beans, vegetables - from the night before and frying them with some cheese and/or an egg and tossing through some fresh herbs for zing. I also like to squeeze lemon on top, to cut through any saturated flavours. I don’t use “exacts”…just a handful of this or that or what I’ve got. This is a great opportunity to play and get a little bit loose. You have permission! Handy tip: I toss chia seeds through many of these kind of meals... they soak up any excess liquid and make the meal seem weightier and goobier. They also add instant protein and fibre...a boon if you’re travelling a lot and need to make sure you’re getting enough of both.

warm sprouted pea hash

Tip: When cooking pumpkin, a liberal dash of salt in the pan will tenderise things nicely and speed up the cooking process dramatically.

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pumpkin + pepitas hash * pumpkin, chopped into

* coconut, flakes or

* * * *

* frozen peas * par-cooked ‘n’ frozen

2cm chunks coconut oil salt

shredded

broccoli

cinnamon

* yoghurt

pepitas

Cook off the pumpkin and salt in coconut oil. Add the cinnamon, peas and broccoli. Place in your bowl. Back in the pan, toss the pepitas and then add the coconut (tossed in right at the end; it toasts super fast), and cook until golden. Blob yoghurt, and scatter the coconut and pepitas, on top.

2

warm sprouted pea hash * sprouted legumes * chicken stock or liquid aminos (a dash, with a dash of water)

* anchovies, chopped * feta

* * * *

spinach avocado chia seeds (optional) frozen corn kernels (optional)

Sauté the sprouted legumes in some chicken stock (a block or three from the iceblock tray). Click here for my directions for making sprouts. Add the anchovies to the pan, then the feta and and toss quickly, to wilt the spinach a little. Then add the rest of the ingredients and remove from heat to serve.

3

mushroom mush hash * mushrooms * shaved ham, torn up * eggs

* milk * chia seeds

Saute mushrooms in a pan with the ham, until both turn golden, and swirl through some lightly forked eggs (one or two per person), a splash of milk and the chia seeds. Cook until it forms a bit of a scramble.

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green dream chlorella cream Chlorella is the ultimate detox aid and can help your body alkalise and settle as it fights the blood sugar blues. I loved this ingenious trick for incorporating it into a meal that Sarah at My New Roots developed. She sweetened it with honey. I’ve substituted with rice malt syrup. A little note: chlorella can come on strong and, um, sweep things out a little fast in some people. You can read about my experience here. So, what I’m saying is, don’t binge on this one!

* ½ cup rice malt syrup, melted * 1-3 teaspoons chlorella * 2-4 tablespoons raw tahini

In a small jar, combine syrup and chlorella carefully. Add the tahini, one tablespoon at a time and whisk. Store chlorella cream in the fridge and eat on crackers or toast.

This is how you make zucchini fettucine… in case you were wondering. Recipe p83.

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sugar-free kids some seriously convincing indulgences, Mum and Dad

avocado + coconut popsicles 6

MAKES 6-8 POPSICLES

You can watch the video to learn how to make this one. OR FOLLOW THESE INSTRUCTIONS:

* 1 avocado, large and soft * ½ can coconut cream * juice 1 lime * ¼ cup coconut water

* 1 tablespoon rice malt syrup ¼ tablespoon chia seeds * (preferably white ones) * ¼ teaspoon salt

Blend all ingredients in a food processor or use a stab-mixer. Beat to a creamy liquid and spoon mixture into your ice cream moulds, inserting the stick. Freeze (four hours will do it). You can also make this one by using the flesh of a baby coconut, using ¼ cup of the water.

sweet potato casserole

This is a great side dish for “special-ish” occasions or an easy Sunday night no-fuss meal. cups cooked, mashed sweet * 3potatoes

cup chopped pecans (preferably *½ activated)

* 1/3 cup almond milk * 1 tablespoons rice malt syrup * 1 teaspoon vanilla powder * pinch salt

* 1 teaspoon cinnamon * ½ teaspoon ginger * ½ teaspoon allspice * coconut oil, butter or ghee for greasing

Preheat over to 180 C. Mix the first five ingredients together and pour into a small lightly greased baking dish. In a small bowl, toss the rest of the ingredients, then sprinkle evenly on top of the sweet potato. Bake for 30 minutes.

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avocado + coconut popsicles

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zest ‘n’ poppy cookies I came across a similar recipe to this one on Elana’s Pantry, and adjusted it slightly. Great for kids’ parties. 12

MAKES 12-16

* 2 tablespoons grapeseed oil * 1 ½ tablespoons stevia * 1 tablespoon vanilla powder * 1 tablespoon lemon zest

* 1 ¾ cups almond flour * pinch salt * 1 tablespoon poppy seeds * 1 egg white

Preheat oven to 180 C. In a large bowl, combine oil, stevia, vanilla and lemon zest. Add the flour, salt and poppy seeds and work with your fingers for a good five minutes – this will release the oil in the meal and form a better dough. Roll dough to about 1.5cm thick. Cut into shapes with a cookie cutter. Brush with lightly beaten egg white to give it a pretty gloss. Bake for 6-8 minutes, until it gets a light golden brown tinge around the edges. Use a bunny cutter to make a batch of Easter cookies. If you can’t be bothered with cutters, roll the dough into balls and squish flat.

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4

SERVES 4

* 5-6 cups carrots, chopped * 2 tablespoons rice malt syrup * ½ teaspoon nutmeg * ½ teaspoon cinnamon

* 1 tablespoon orange rind * 3 eggs * ¼ cup almond meal * coconut oil, butter or ghee for greasing

Preheat oven to 180 C. Steam the carrots for 15-20 minutes, until soft. Then blend the carrots and the rest of the ingredients in a blender until smooth. Pour the lot into a small, greased baking dish and bake for1 hour, until browned around the edges and done in the center Serve warm out of the oven, or allow to cool, then refrigerate overnight and serve cold. Whip up a batch and pour into individual ovenproof cups or ramekins for after-school afternoon tea.

sugar-free nutella

The real stuff is a dire sugar explosion. This version will fool even the most skeptical child.

* 1 cup hazelnuts * 1/4 cup raw cacao powder * 4 tablespoons rice malt syrup

* 1 tablespoon vanilla powder * 1 tablespoon macadamia oil * ½ cup coconut milk

Preheat oven to 180 C. Bake the hazelnuts for 8-10 minutes, until browned. Rub most of the skins off - they can be a bit bitter (you don’t have to be too precise). Now grind the nuts in a food processor to a smooth consistency. Add the rest of the ingredients and process until well mixed. Feel free to add extra coconut milk if you want more of a sauce consistency. Store in the fridge. And what about this as a snack: Pumpkin pie puddings with nut crunch

I also love these ideas:

From Everyday Paleo, some Easter treats. From Cotto e Crudo, these fresh berry and custard tartlets. From Nourished Kitchen, sweet potato hash browns. From Delicious Obsessions, this very clever magic shell ice cream topping.

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SAUCES

Sauces are a sugar-quitter’s stealth enemy. They are full of sugar, wrapped up in a seductive savoury and often “low-fat” package. My advice is to avoid all commercial sauces. Tomato and barbeque sauces from the supermarket shelf contain up to 50% sugar... that’s more than in chocolate topping! Sweet chilli sauce contains over 40% sugar. Reduced-fat sauces and spreads can contain double the amount of sugar (fat is replaced with sugar to make up for texture and taste). Or, in the case of mayonnaise, ten times as much!

Here are some simple swaps for everyday dressings to consider: Barbeque sauce (52% sugar) for mustard (less than 1% sugar) Balsamic (15% sugar) for apple cidar vinegar (less than 1% sugar) Sweet chilli sauce (42% sugar) for Tamari (less than 1% sugar)

mayonnaise

This recipe uses whey, which preserves the mayo longer – two to three months. Use the whey that’s left over from when you make your own cream cheese. If you don’t have any, cool, but use up the batch within a week.

* 1 tablespoon whey * salt * 1 cup extra virgin olive oil

* 1 egg * 1 teaspoon Dijon mustard * 1 tablespoon lemon juice

Blend all the ingredients - except for the oil - for 30 seconds on low in a food processer. With the motor running, add the oil in a slow drizzle until the mayo is thick and smooth. If you added the whey, set the mayonnaise on the counter, covered, for 7 hours before sticking in the fridge. This activates the enzymes.

tomato sauce 2

MAKES 2 CUPS

cans tomatoes or a large jar * 2(2.5 cups) of passata

* ½ onion, chopped * 1/3 cup apple cider vinegar

* 1 tablespoon rice malt syrup or 2 teaspoons stevia teaspoon each ground allspice, cinnamon, *¼ cloves and cayenne pepper * salt and fresh ground black pepper to taste

Bring all ingredients to a boil in a saucepan, reduce heat to a simmer for about 50 minutes, until it reduces by almost half and is quite thick. Blend with a stab mixer, or put through a food processer. If it’s still a little runny return to the heat for a little longer. Store in a clean glass jar for up to a month in the fridge. You can also do this in a slow cooker: cook all ingredients on high for 2 – 2 ½ hours. After stabmixing/blending you might want to return it to the cooker for another 30 minutes, without the lid to thicken it. I divide my mixture and freeze half so it doesn’t spoil. If you want to make a naturally fermented version with whey (which will keep longer and is better for you, this recipe from Nourished Kitchen is fab. Alternatively, for a tomato chutney recipe, check out this one using stevia.

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barbeque sauce * 1 cup tomato sauce * 2 tablespoons apple cider vinegar * 1 garlic clove, minced

* 1 tablespoon paprika * 2 tablespoons chilli powder * 1 teaspoon Tabasco sauce

Mix all ingredients and store in a clean glass jar for up to a month in the fridge.

caramel sauce This one’s courtesy of David Gillespie. A handy one to have up your sleeve. 4

SERVES 4

* 1 cup dextrose * 1/3 cup butter * ½ cup thickened cream Heat dextrose in a saucepan on moderate heat. Stir with a whisk or wooden spoon as it melts. Allow dextrose to boil (if it burns, throw it out and start again, but next time add ½ cup water. Because the water has to evaporate before the dextrose will caramelise, it slows down the cooking and means the dextrose cooks more evenly) As soon as the dextrose crystals have melted and coloured slightly, add butter and whisk until it is melted too. Take pan off heat and count slowly to three. Slowly add cream, whisking all the while to incorporate. (if the mixture starts to foam, slow down the rate at which you are adding the cream) Let the sauce cool for a few minutes, then pour into a glass jar. Remember it’s still hot, so warm the glass with hot water before you start, to prevent breakage. Store the sauce in the fridge, but warm it up before serving.

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A final cup of tea One of the best sugar craving fixes is making a cup of tea…

It can distract you for five minutes; enough time for the gripping for “more” to pass. It can calm you, and restore some calm, gentle steadiness. Muriel Barbery writes in her philosophically delicate novel The Elegance of the Hedgehog: “Yes, the world may aspire to vacuousness, insignificance surrounds us. Then let us drink a cup of tea. Silence descends..."

lavender tea with almond milk This is an idea from Lee Holmes’ Supercharged Food cookbook. Lee says: Lavender tea has a delicate floral scent and is the perfect antidote to calm and relax. I like to drink it before bedtime for a guaranteed deep night's sleep.

* 1 handful dried lavender blossoms

* ½ cup almond milk

Simply steep dried lavender blossoms in hot water for five minutes and add hot almond milk. Strain into a pretty tea cup. Great for after dinner, when you go hunting in the fridge for something sweet.

iced lemongrass + ginger zing * 1 teaspoon dried lemongrass

* 1 teaspoon dried ginger root

Make up a pot of tea. Let cool and then place in the fridge and serve cold.

chocolate peanut butter hot cocoa Angela at Oh She Glows chose this hot beverage for us. Wintery indulgent goodness in a cup!

* 1 can coconut milk (400 ml) * ½ cup almond milk * ½ cup raw cacao powder, sifted * 2 tablespoons all natural peanut butter

* pinch salt, to taste * 8 tablespoons of rice malt syrup, or to taste * cacao nibs to garnish (optional) * 1 teaspoon dried ginger root

Sift the cacao powder. This step is key so it is not clumpy! Throw all ingredients into a pot and whisk like crazy. Bring to a low boil and then simmer on low for several minutes while whisking to remove any remaining clumps. Pour into 2 mugs and top with cacao nibs.

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i quit sugar cookbook a final cup of tea

chocolate peanut butter hot cocoa

want a little bit more? Visit my blog, sarahwilson.com.au for more advice, tips and tricks, recipes, and more. Follow me on twitter Check out my Pinterest

, or find me on Facebook on my IQS page

.

for more recipe inspirations. .

I also share sugar-free finds on Instagram Subscribe to my weekly newsletter here and regular giveaways.

, for highlights from my blog

some nice resources If you’d like to know how much fructose is in your fruit, this is a great breakdown. The lovely Jane Kennedy has a great iPhone app out – called OMG! I can eat that? - where she shares some of her favourite recipes. Nourished Kitchen do a fantastic (mostly sugar free) meal plan subscription, with lessons on how to ferment, make your own stock and so on. Wholesome stuff! On meal plans, check out Simply Sugar and Gluten Free’s “Meal Planning Made Simple”. Need some knife skills? Try this quick youtube clip. Or, here’s Jamie Oliver showing the world ‘how to cut almost anything with three knife techniques’. Lee Holmes has a number of activated nut products, you can buy online. Check out this clever iPhone app – for recipe sharing. Try to shop seasonally. Here’s a guide to fruit and veggies and their seasons in Australia. Or check out Eat The Seasons for guides to the US, Canada, UK and Ireland.

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i quit sugar cookbook extras

for the bookshelf

In addition to the recipe books mentioned, the below are great "learn more about this stuff" resources in the form of books and ebooks.

Sally Fallon's Nourishing Traditions David Gillespie's Sweet Poison and Big Fat Lies Gary Taubes’ Why We Get Fat Nora Gedgaudas' Primal Body Primal Mind Chris Kresser’s Healthy Baby Code Natalie Kringoudis’ Fertilise Yourself Robb Wolf’s Paleo on a Budget

folks to follow on twitter In addition to the contributors of this ebook, I also like to follow:

Marion Nestle Gary Taubes Michael Pollan Mark Bittman (NYT)

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Thank you to

the I Quit Sugar team Making this cookbook was a labour of culinary love, and a massive team effort. I’m so, so grateful for the care and commitment these kids below kicked in.

Who'd have thought making an ebook could be so much fun, hey?

Here’s how we did it: The project started when I realized if I was going to preach sugar free, I had to come up with some new, exciting ways to go about eating. I eat a lot. It was a matter of necessity. So I started playing with ideas. Tweeting and instagraming my creations and getting feedback. Then Jo Foster got on board. She’s my righthand chicken. She corralled my ideas and recipes together and made it all make sense. She’s fabulous like that. Then I met Marija Ivkovic and Faustina. And they said, over dumplings, “we’re on board”. We decamped to Marija’s Rokeby Studios in Melbourne’s Collingwood to put the thing together. Stylist Lee Blaylock came on board and brought properly abundant props and we got cooking. And eating. Then, via my blog, I e-met Lisa Valuyskaya. She designs ebooks. And she shook things up to make the tomb you see here before you. The fact she lives in Rome, Italy was no drama. It was a virtual romp that we had!

plus lovely Lisa at ideastylist.com

Be well, be satiated,

team's favourite recipes Marija

Faustina

Sarah

I’m (quietly) addicted to the ‘salted caramel’ haloumi and apple bliss. Because who doesn’t love the idea of a sweet haloumi treat?!

Lee

I have re cently bee n trying to sugar an d reallly quit s tr ug gled wit the break fast idea h s .. n please!! S arahs boo o more eg gs k amazing ly innova is full of ti v e breakfa ideas . My st fa the Coco - vourite has to be nutty gra nola . I lo the crunc ve hie textur eo nuts and the cocon f all the ut g w o n d er f u l sweetne ives such a ss to it all .

Cream cheese! I had no idea it was so easy to make! Cream cheese with anything is my perfect breakfast. (cream cheese with a spoon works, too.)

Jo

Lisa

t of this The granola is ou delicious world! Finally a kie that gluten free brek rice puffs! doesn' t contain

Marija

Cheese Cake - Did someone say CHEESE! I'm all about cheesy cheese.. it's my weakness .. you could have fooled me.. this is amazing!

index activated nuts

raw cacao powder

coco-nutty granola

chocolate peanut butter hot cocoa

candied pecans

chocolate berry mud

spirulina + sesame balls

avocado chocolate mousse

sweet potato caserole

coconut chocolate butter

chocolate nut balls

chocolate nut balls

grain-free power bars make your own activated nuts

cacao nibs rhubarb macaroon slice

pumpkin puree

almond butter bark

pumkpin pie porridge

chocolate peanut butter hot cocoa

pumpkin pie with cream

coconut oil

make your own puree

coco-nutty granola

par-cooked-n-frozen veggies

chewy pumpkin + coconut muffins

pumpkin + pepitas hash

dairy-free pumpkin pie

frittatinis

chocolate nut balls

energy meffins

sweet potato soup

eggy muggins

beetroot + liquorice soup pumpkin + pepitas hash

almond meal

grain-free power bars

grain-free power bars

berry yoghurt smoothie

chewy pumpkin + coconut muffins fluffy pumpkin + chia muffins cheesy breakfast biscuits

rhubarb macaroon slice lime pound cake daikon chips

crunchy nut cheesecake

superfood popcorn

meal-in-a-biscuit crackers

almond butter bark

spirulina + sesame balls

coconut chocolate butter

roasted capsicum soup + Finnish scones

sweet potato balls

zest 'n poppy cookies fluffy carrot mousse

108

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i quit sugar cookbook extras

coconut cream

avocados

avocado + coconut popsicles

chocolate berry mud

dairy-free coconut ice cream

avocado chocolate mousse

dairy-free pumpkin pie

cooling avocado soup

crunchy nut cheesecake

broccoli pesto quinoa

avocado chocolate mousse

warm sprouted pea hash

sweet potato balls

avocado + coconut popsicles

coconut water

chicken stock

avocado + coconut popsicles

cheesy green mish mash soup

chewy pumpkin + coconut muffins

foolproof fennel soup

really-rather-sweet-green-meal-in-a-tumbler

warm sprouted pea hash

cooling avocado soup

make your own chicken stock

cheesy breakfast biscuits

haloumi cheese salted caramel and haloumi apple lime pound cake sweet potato balls

chia seeds

easy peasy z'chini blinis chewy pumpkin + coconut muffins

avocado + coconut popsicles really-rather-sweet-green-meal-in-atumbler

cheesy breakfast biscuits

berry yoghurt smoothie carrot cake smoothie

coco-nutty granola

avocado chocolate mousse

pumkpin pie porridge dairy-free coconut ice cream rhubarb macaroon slice almond butter bark caramelized coconut chips

meal-in-a-biscuit crackers chocolate nut balls warm sprouted pea hash mushroom mush hash

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i quit sugar cookbook extras

109