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
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 havent met, three short lines to put things in place:
Im an Australian journalist, TV host and blogger. Ive hosted
cooking and nutrition shows, edited Cosmopolitan magazine,
worked a little in politics and ridden stretches of the world on
a bikeyou can read a little more herebut most recently Ive
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!)
i quit sugar cookbook introduction
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 theyve eaten their way
through a Mars-bar-and-cola-worth of the sweet stuff.
And dont try taking snack refuge in a health food shop; theyre
little dens of fructose-dressed-up-in-healthy-pants.
It doesnt 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 bythe
sugar industry. To learn more on this, you should really read David
Gillespies 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. Ive 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.
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 sauted 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.
On my cooking chair
Supervising M
um
Food ignited my career in journalism. And now, perfectly, here I am

again. Eating.
If youve read my ebook I Quit Sugar: A Sweet 8-Week Program, youll
know that my approach to food is always that of an experiment. A
gentle, lets just see what happens experiment. Ditto with this
cookbook.
Ive had so much fun writing this collection of food experiments. Ive
loved that its all new territory. And Ive loved that I get a chance to
share what Ive 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. Theyre
also a reflection of how I cook. Im 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 (thats what going sugar free doesit
recalibrates your appetite). I dont 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,
so you know
Just a few things about the book

b Im not a fancy person. These recipes are not fancy. Theyre simple and everyday-ish.
No croquenbouches!
b Less is more. I try to use as few ingredients as possible. Youll 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 youre 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 dont like to cook precisely. So the recipes reflect this and, as a result, are really
rather foolproof. Please dont 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 Ive focused squarely on these. Ive 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. Dont be scaredmost people
have found theyve lost weight eating this way. I did, too. Not convinced? To learn
more about how fat doesnt 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 youve 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
Shepherds thoughts on the matter. Shes the founder of the FODMAP diet.
Is this a Paleo cookbook?
Hmmm, not strictly. Mostly because I dont 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, theres a heavy vegetable component to the recipes with great
vegetarian and vegan options.
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.
before we start
Take some time to get primed
the best cooking oils

There is some conjecture on this topic. Smoke points determine some peoples
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 its pre-heating, to melt the oil.
Remove after a minute and swirl.
Voil, 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
Its 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 Im almost run
out.)
b vanilla powder (I tend to use this a lot. It

can be hard to findscour 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.
10
get your equipment sorted

Im 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 - youll 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 shopthis doesnt 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.
11
create a freezer stash
Your freezer is about to become your new friend. Having a fully stocked
freezer will help you when using this cookbookbut 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 theyre full - solids
freeze at a lower temperature than air, so its 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 theyre not as fresh as youd like. and so
you leave them another day or two, untilfinally 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.
12
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 dont go rancid. They
dont need to be thawed eat direct.
Heres 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.
13
my key ingredients
got thistry 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: its 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 arent the same as desiccated (finely
shredded) or shredded coconut (slightly
less fine); theyre 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
14
some handy substitutes

I dont deal in exacts, so many ingredients can actually be substituted if youve run
out or dont 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 arent a neutral
flavour but this can work to your flavour favour if youre baking a sweet recipe.
15
the safe sweeteners

There are many fake sugars out there. Most of them I wouldnt feed to a pot plant.
After a full year of researching the options, Ive 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 thats my taste preference these days.
If youre 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 its less sweet than honey and sugar. I beg to differand
have tended to put less of it in my recipes than many would. Perhaps its because my
taste buds have shifted!
Glucose, also known as dextrose

David Gillespie is a big fan of dextrose for baking. Its 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
dont over-beat once flour has been added
watch it doesnt burn
and dont store too long (and store in the fridge);
sugar is a preservative, dextrose isnt.
Note: Throughout the book Ive tended to steer my recipes toward the less sweet end
of the spectrum. I think its better to work to less sweetener, even if its a safe one.
But also, once you quit sugar, your sensitivity to sweetness is more acuteso you
need less to get your kick. However, if youre cooking for others, you might want to
tip in a little extra. Up to you
16
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
55
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,
Ill 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

Ive 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 havent 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.
Shes 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, its my most cherished cookbook.
Mark Sisson
Mark is a California-based blogger and health guru. His site Marks
Daily Apple is the go-to joint for Paleo living. Marks 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 Stewarts Everday
Food, In Style, CNN.com, Gwyneth Paltrows GOOP, ELLE Sweden.
We connected online and have remained e-friends. Im in awe of her
grace and creativity. Arans 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 guys an inspiration!
18
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 Canadas Women of the Year 2011. Shes
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 - Im 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. Ive
featured a number of her recipes from her site Scandi Foodie because
they are that damn good. Shes 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 Australias 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 Maggies Farm, Maggies
Orchard, Maggies Table, Maggies Harvest, Maggies Kitchen, and her
most recent, Verjuice Cookbook - reflect her earthy values. Shes 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.
19
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 hes 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 shes 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. Noras 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 Elanas Pantry
Joy from The Cooking of Joy
20
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, pancakesthen whats 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 dont 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 dont sweeten
my granola at all. Perhaps do half a
batch with, half without and
see what you like.)
22
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.
i quit sugar cookbook breakfast ideas
zucchini cheesecake
This dish can be jazzed up into a slightly special catering-for-brunch meal.
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)
* coconut
greasing
24
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.
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
* cup desiccated coconut
cups nuts and seeds (preferably
* 2activated
ones)
teaspoon baking soda (baking
*
soda is always gluten-free, baking
powder sometimes isnt)
* 1.5 tablespoons stevia

* cup coconut oil, melted
chia seeds, soaked in
* 2tablespoons
cup water for 15 minutes
* 1 teaspoon vanilla powder
* coconut
greasing
Preheat oven to 180 C. Roughly chop half the

nuts/seeds. Blend the rest in a food processor
until theyre 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
|
25
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
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.
26
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 neednt 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 Paleos 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-cookednfrozen
* 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 aint great, nor is using a
microwave. But if its the difference between eating a solid breakfast and not
1
MAKES 1
cup par-cookednfrozen 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
29
how I poach my eggs...

Everyone needs to know how to poach an egg. Heres a simple technique.
You can cook a few at a time and store in a bowl of cold water
in the fridge. Theyll 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, saut 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.
30

12
MAKES ABOUT 12
Preheat oven to 180 C. Roughly chop half the nuts/seeds. Blend the
rest in a food processor until theyre 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 nfrozen

*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
perfectly poached egg on toast
31
Trust me, these will work out. Dont 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 neighbours garden when
presenting to friends at brunch when youre 25 minutes late (right Carolyne?).
12
MAKES 12-16
BATCH AND FREEZE
* 2 eggs
* 2 3 tablespoons stevia
* 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 youve 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 youll be full as googs for hours.
16
MAKES ABOUT 16
BATCH AND FREEZE
cup almond meal, or LSA

*
(or other nut flour)
Preheat oven to 200 C. Blend the almond meal, eggs,

butter, salt, chilli and cheese.
* 3 eggs
* 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 dont 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).
* - 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.
32
Remember what I mentioned about coconut flour? OK, so dont expect these to
turn out high n mightytheyre more of a rustic effort.
15
MAKES 15
BATCH AND FREEZE
* 1 cup pumpkin, grated

* cup coconut flour
* cup almond meal or LSA
* teaspoon baking powder
* pinch vanilla powder
* 1 teaspoon cinnamon
* teaspoon nutmeg
* 2 tablespoons stevia
* cup basil leaves

* 3/4 cup walnuts, roughly chopped
* 6 organic eggs
cup coconut oil (melted or just left on
*
the bench if youre in Australia)
* coconut water
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.
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 dont 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.
33
endive sardine boats

I love sardines. Theyre a sustainable fish, dirt-cheap and super healthy.
Forget the tinned onesbuy fresh and tuck into this recipe.
16
MAKES 15
* 6 sardine fillets
* cup of parsley, chopped finely
* 1 mild chilli, chopped finely to taste
* lemon, juice and zest

* 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 douvre, too.
34
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 youll need a little more liquid if you make in advancethose chia seeds
soak up everything in sight.) Theyll keep for a few days in the fridge.
2
SERVES 2
cup chia seeds (white chia seeds

*
are good to use for this recipe)
cups cashew nut milk (or
* 1almond
milk or regular milk)
* stevia, to taste
* teaspoon vanilla powder
* pinch salt
* cup frozen berries (optional)

Place all ingredients in a bowl and stir. Divide into bowls or storage containers and
place in the fridge.
36
37
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
*
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. Pure 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 Marks 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
* cup coconut, shredded
* 1 egg
* 2 teaspoons curry powder
* teaspoon salt
* handful coriander (or parsley)
38
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.
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 its cooked.
1
SERVES 1
medium-sized Swiss brown

* 4mushrooms
cup (50g) unsalted butter, plus
*
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 180C. Lay mushrooms on baking tray, stem-sides up, then
spread 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 mediumhigh, 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.
39
pumpkin pie porridge
Have you ever checked out lush foodie blog My New Roots? You should.
Sarahs 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

*
(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
* 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 dont have amaranth, you could substitute
with 1 cup of oats.
40
41
roasted beet + purple potato tarte tatin

with caramelized fennel + gruyere cheese
I think this recipe neatly sums up the lan of Aran from Cannelle et Vanilles
cooking and stylingand her spirit. Rich, sweet, yet delicate.
18
cm
MAKES AN 18CM TART
Buckwheat and hazelnut tart crust:
* 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)
* teaspoon salt
* 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 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

* 1 small yellow onion, thinly sliced
* medium fennel bulb, thinly sliced
42
* 1 clove garlic, minced

* 3 springs thyme
* pinch salt
* pinch black pepper
* 1 tablespoon balsamic vinegar
* cup Gruyere cheese, grated
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
Arans 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
43
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
doesnt work well with the commercial stuffnot sure why)
Pour the whole tub of yoghurt onto a large handkerchief-sized

square of cheesecloth or muslin. Bunch the ends like youre
tying a sack and hang over a bowl. Youre 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 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
44
Smoothies
+ other such meals in a cup

for breakfast and just because
If youve 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
doesnt 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 doesnt spill in
the car.
have an insulated travel cup which keeps my
* Ismoothie
cold and portable if Im 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 Im not going to be eating as well as Id like, and that could travel (ie wont
spill). The grapefruit and chia make this really quite thick. The Vital Greens (you
can use any green powder) adds nutritional kick and sweetness.
SERVES 2
* grapefruit
* green apple
* 1 cucumber
of lettuce, rocket or
* handful
watercress
* lemon
* handful of mint or coriander

* a handful of ice
* - 1 cup coconut water
* 1 teaspoon chia seeds
2 teaspoons green powder, such as
* Vital
Greens
If youre 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 youre 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.
46
i quit sugar cookbook Smoothies
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

* frozen banana
* 2 large ice cubes
* 1 tablespoon chia seeds
* 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
* 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
48
Throw all ingredients into a blender, and blend until smooth. Joe uses
a Brevilles 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.
i quit sugar cookbook Smoothies
Sweet stuff!
some pretty desserts and baked goodnesses
Ive made all these recipes for various special occasions.

Theyve 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. Theyre 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 its not, were 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
*
from making the almond milk)
* 2 teaspoons powdered gelatine
* 4 organic egg yolks
tin coconut cream

* 1(400
mls)
* 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 manufacturers instructions. If
you dont 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 tablespoon chia seeds

* 14 - 12 cup organic raw cacao powder
* pinch salt
* 12 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.
50
i quit sugar cookbook sweet stuff
royal raspberry tart
Sweet Poisons David Gillespies prefered sweetener is dextrose. It is a little

tricky to cook with, but this recipe is worth the effort, dont 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.
*
* 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:
* 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)
* 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 its 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!
51
pumpkin pie: three ways

Ive played with this recipe a bit, in several directions. Its a super easy recipe to make, mostly
because if it doesnt look or feel or taste right, you can just add a little more of this or that. Ive
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 tablespoons) that includes
fennel and mandarin peel. I usually add an extra dose of cinnamon.
pumpkin piewith 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
* cup butter, softened
actual pie dish no need to use a separate bowl.
* 1 teaspoon salt
The filling:
* 3 eggs
* cup rice malt syrup
* 1 cups pumpkin puree
* 1 tablespoon fresh ginger, grated
teaspoon each nutmeg and cloves,
*
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 isnt 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 its 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.
Dont be impatient this pie is much better when its properly cooked and looks like a
baked custard.
Its also best when left to cool for a good few hoursand 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.
52
pumpkin pie puddings
pumpkin pie... with cream
dairy-free pumpkin piewith coconut

Make as above but substitute as follows:
* use coconut oil instead of butter

* use less rice malt syrup (about cup)
* use coconut cream instead of cream
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 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 cant eat straight up.
54
rhubarb macaroon slice

Scandi Foodies Maria created this one.
The rhubarb? A fruit? Well, technically its a vegetable (and one with lots of health
benefits, so say the Chinese) and doesnt 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
* 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
*
vanilla
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 inwith 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.
55
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 didnt have a temperature gauge on the oven.
And still it worked out a treat. Proof that you cant 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
*
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
*
(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
youll 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 upthen 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.
56
choc berry mud
This is gloriously simple, 100% nutritious and tastes as good as any sorbet
Ive eatenperhaps 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.
SERVES 2
1/2 cup frozen berries (when

*strawberries
are in season
I freeze in bulk, otherwise
supermarket frozen blueberries
or raspberries are great)
* soft avocado
* 1 cup baby spinach leaves

* cup raw cacao powder
* 2 trays ice cubes
* pinch vanilla powder
* teaspoon stevia
Blend the lot in a blender, preferably a high-powered one. If youre

using a regular blender or stab-mixer, add a little water. Pour into
bowls and serve immediately.
58
berries with caramelized cream

Gwyneth Paltrows kindly shared this recipe with me. She claims it
was something she invented a fridge surprise when she didnt
have time to make a cobbler. Ive just adjusted the sweetener.
This recipe takes seven minutes, she reckons. Time yourself!
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
* 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).
60
lime pound cake
Love coconut? You should definitely check out Kelly at The Spunky Coconuts
homage to this wonderful nut. Kelly personally loves this recipe, which she
whipped up for an e-friends baby shower. You might like to keep the frosting
recipe on hand for other cakes. Its 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
* 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
62
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? Theyll 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 bodys enzymes are required to break down foodwhich 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).
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
64
Spicy nuts
Mexican pepitas
Use walnuts and almonds and toss through

-1 teaspoon each of cinnamon, ground
coriander, cumin and 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.
i quit sugar cookbook savoury snacks
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 Sallys book ]
Brush skins with butter, inside and out, and bake for about
hour or until skins become crisp.
Serve with cheese, sour cream, and optional garnishes.
meal-in-a-biscuit crackers
20
MAKES 20
cup each chia seeds,

* sunflower
and sesame
seeds
* 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 its 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:

Nooschis microwaved chips
The Cooking of Joys 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.
65
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. Youll also find
it grated over salads in Japanese restaurants. You can substitute for turnip if you
cant find one in your neighbourhood.
2
SERVES 2
* 2 large daikon
tablespoons coconut oil,
* 2melted
(or sesame or olive oil)
*
* rosemary, chopped (optional)
salt
66
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.
"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

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 corns 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.

* salt
|
69
cheese puffs
I love Jane Kennedys take on the cheesy French gougeres.

I set about trying to create that light, cheesy taste without the calories
and poof, here they are! Theyre so more-ish that they almost seem too
good to be true, but you do need to make sure theyre eaten straight out
of the oven or theyll 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.
70
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 theyre 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 doesnt 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 dont have almond spread, Ive 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
* - 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.
72
i quit sugar cookbook sweet treaties
coconut butter
Three really simple

coco-nutty creations
1
coconut chocolate butter

2
SERVES 2

* 3soft/melted
1 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.
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 dont give up before it turns runny. It
simply wont taste the same.
Be sure to use a whole packet. This recipe doesnt work in small quantities (the lack of
volume means it doesnt 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, youll
need to cut out a chunk and soften at room temperature before using) or melt and pour
on a pancake with some berries that youve 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.
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 dont burn and
have a nice toasty colour. In a bowl toss through salt and
cinnamon. Allow to cool, then store in an airtight container.
75
76
three sweet balls

1
spirulina + sesame balls

12
MAKES ABOUT 12
* 1 tablespoon spirulina powder

* cup almond meal
cup nuts (almonds or brazil nuts are best, preferably activated.
*To1make
your own, click here), chopped roughly in a food
processor.
* cup sesame seeds

* jar almond spread
* 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.
77
chocolate nut balls
This recipe has proven to be the most popular Ive shared.

Its derived from a nutball recipe Nora Gedgaudas sent to me and
produces the most nutrient-packed little parcels going around.
24
MAKES ABOUT 24
* jar almond spread

cups nuts (almonds or
* 2brazil
nuts are best, preferably
activated. To make your own, click
here), chopped roughly in a food
processor.
* cup raw cacao powder (to taste)

2 big handfuls coconut, shredded
* (not
desiccated and not flakes,
although if you cant find a
shredded version, the former
options will do)
stick organic salted unadulterated
*
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.
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).
78
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 youre primed with nutrition when you make
your conscious choice to indulge or not. It also means
youre 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 youll be feeling energised and balancedno
sugar required.
cooling avocado soup

2
SERVES 2
* 1 large, ripe avocado or 2 small

* 2 small cucumbers
* 1/2 cup coconut water
* juice 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 youre making this with a soup blender, add an additional 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 dont have to try at all. Dont bother cutting
too precisely, dont worry if you only have broccoli in the fridgeits 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

* 3ghee
or butter
4 cups vegetable or chicken

* stock

* 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
* cup sharp Cheddar, crumbled
* big pinch salt

In a large pot, saut 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 youre 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.
80
i quit sugar cookbook green + clean meals
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 theyre 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 teaspoon of cayenne
pepper.
I prefer cashews with basilit tempers the flavour best. I use a cup for
this recipe, but you can make a less creamy version with less.
81
kale pesto
82
basil pesto
* 2 cups basil leaves
medium shallots, peeled (or green
* 2onions
work too)
* 2 garlic cloves, peeled

* cup cashews
* juice 1 lemon
* salt and pepper to taste
* 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
saute it with other vegetables like

brussel sprouts or asparagus
cups cooked quinoa, or you can use

*
pasta instead
spread on rice cakes or toast
* extra cup broccoli

* 1/3 broccoli pesto, as above
* dash heavy cream or soft avocado
add to scrambled eggs
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 zucchini
* 1/3 the basil pesto
Toss the quinoa and broccoli florets

(that havent 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
dollop a spoonful over a grilled white fish
Try this New York Times recipe
for pasta with kale pesto and roast

pumpkin
83
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

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, saut 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.
84
3 sweet soups
forget dessert hankerings!

Try making one of these numbers when youre a bit moody or need some comfort.
(You know, those days when youd normally reach for the chocolate.)
roasted capsicum soup + Finnish scones

These next two soups are from Maria at Scandi Foodie.
They cleverly pack in some nutritious sweetness.
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 cups wholemeal spelt flour

* 1 teaspoon baking powder
* pinch salt
* cup water
86
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 dont
need to cut all the way to the bottom). Bake for
15 minutes. Serve warm.
beetroot + liquorice soup

2
SERVES 2

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
* 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.
Pure the soup in a blender. Stir in the almond milk. If youre 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.
sweet potato soup

* 1 brown onion, finely chopped
* 1 teaspoon ground cumin
* teaspoon ground turmeric
* 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.
88
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 lemon
* 6 egg whites
* 1 cucumber, diced
cup peas, fresh
* 1podded
* bunch dill, leaves picked

* 180g hot smoked salmon, flaked
tablespoon each pumpkin
* 1and
sunflower seeds
* 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.
Michaels note: Hot smoked salmon is available in most good supermarkets and delicatessens.
Alternatively, you can use fresh cooked salmon or trout.
Why dont you also try cured salmon with beetroot and chives?
89
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 dont use exactsjust a handful of this or that or what Ive 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 youre travelling
a lot and need to make sure youre 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.
90
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.
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)
Saut 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.
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.
91
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. Ive 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 Im saying is, dont binge on this one!
* 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.
92
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

* can coconut cream
* juice 1 lime
* cup coconut water

tablespoon chia seeds
* (preferably
white ones)
* 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 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

*
activated)
* 1/3 cup almond milk

* 1 teaspoon vanilla powder
* pinch salt
* teaspoon ginger
* teaspoon allspice
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.
94
i quit sugar cookbook sugar-free kids
i quit sugar cookbook
95
96
zest n poppy cookies

I came across a similar recipe to this one on Elanas Pantry, and adjusted it slightly.
Great for kids parties.
12
MAKES 12-16
* 2 tablespoons grapeseed oil

* 1 tablespoon vanilla powder
* 1 tablespoon lemon zest
* 1 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 cant be bothered with cutters, roll the dough into balls and squish flat.
97
SERVES 4
* 5-6 cups carrots, chopped

* teaspoon nutmeg
* teaspoon cinnamon
* 1 tablespoon orange rind

* 3 eggs
* cup almond meal
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
* 1 tablespoon vanilla powder

* 1 tablespoon macadamia oil
* 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 dont 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.
98
SAUCES
Sauces are a sugar-quitters 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... thats
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 thats left over from when you make your own cream cheese.
If you dont 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
* onion, chopped
* 1/3 cup apple cider vinegar
* 1 tablespoon rice malt syrup or 2 teaspoons stevia

teaspoon each ground allspice, cinnamon,
*
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 its 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 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 doesnt 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.
100
i quit sugar cookbook sauces
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 ones courtesy of David Gillespie. A handy one to have up your sleeve.
4
SERVES 4
* 1 cup dextrose
* 1/3 cup butter
* 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 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 its 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.
i quit sugar cookbook sauces
101
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
* 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)

* cup almond milk
* 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.
102
i quit sugar cookbook a final cup of tea
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 youd 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 Frees Meal Planning
Made Simple.
Need some knife skills? Try this quick youtube clip.
Or, heres 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. Heres 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.
104
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 Kressers Healthy Baby Code
Natalie Kringoudis Fertilise Yourself
Robb Wolfs 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)
105
Thank you to
the I Quit Sugar team

Making this cookbook was a labour of culinary
love, and a massive team effort. Im 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?
Heres 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. Shes my righthand chicken. She corralled my ideas and
recipes together and made it all make sense.
Shes fabulous like that.
Then I met Marija Ivkovic and Faustina. And
they said, over dumplings, were on board.
We decamped to Marijas Rokeby Studios in
Melbournes 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
Im (quietly) addicted to the

salted caramel haloumi
and apple bliss. Because
who doesnt 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
candied pecans
chocolate berry mud
avocado chocolate mousse
sweet potato caserole
chocolate nut balls
chocolate nut balls

make your own activated nuts
cacao nibs
pumpkin puree
almond butter bark
pumkpin pie porridge
pumpkin pie with cream
coconut oil
make your own puree
coco-nutty granola
par-cooked-n-frozen veggies
chewy pumpkin + coconut muffins
dairy-free pumpkin pie
frittatinis
chocolate nut balls
energy meffins
sweet potato soup
eggy muggins
beetroot + liquorice soup

almond meal

fluffy pumpkin + chia muffins
cheesy breakfast biscuits

lime pound cake
daikon chips
crunchy nut cheesecake
superfood popcorn
almond butter bark
roasted capsicum soup + Finnish scones
sweet potato balls
zest 'n poppy cookies

fluffy carrot mousse
108
coconut cream
avocados
chocolate berry mud
dairy-free pumpkin pie
crunchy nut cheesecake
broccoli pesto quinoa
sweet potato balls
coconut water
chicken stock
cheesy green mish mash soup
foolproof fennel soup
really-rather-sweet-green-meal-in-a-tumbler
make your own chicken stock
haloumi cheese
salted caramel and haloumi apple
lime pound cake
sweet potato balls
chia seeds
easy peasy z'chini blinis


really-rather-sweet-green-meal-in-atumbler

carrot cake smoothie
coco-nutty granola
pumkpin pie porridge

almond butter bark
caramelized coconut chips
chocolate nut balls
mushroom mush hash
109

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I QUIT SUGAR

plus contributions by Gwyneth Paltrow, Maggie

smoothies + other such meals in a cup

green + clean meals

i quit sugar cookbook introduction

i quit sugar cookbook introduction

Have I mentioned I love food?

My brother Ben, me and Mum on a road trip.

i quit sugar cookbook introduction

Food ignited my career in journalism. And now, perfectly, here I am

i quit sugar cookbook introduction

Just a few things about the book

Why are the recipes mostly gluten and grain free?

i quit sugar cookbook introduction

You can also check out these butchers online:

* Urban Food Market, Marrickville, NSW, (02) 8999 6106,

* The Meat-ting Place, Paddington, Qld, (07) 3367 8813,

* Feather and Bone, Rozelle, NSW, (02) 9818 2717,

* Belmore Biodynamic Meats, Thornbury, Vic, (03) 9484 0469,

* Barossa Fine Foods, Elizabeth, SA, (08) 8255 3900,

* Baramba biodynamic meat, sold at the Organic Growers Market,

i quit sugar cookbook introduction

the best cooking oils

Tip: for greasing trays and pans,

Stability and fatty acid chain composition

get a spice n sauce stash

b the grounds: cinnamon, cumin, nutmeg,

b the blends: 5 Spice Mix, Ras el Hanout,

b vanilla powder (I tend to use this a lot. It

b dulce flakes (great for sprinkling on soups,

i quit sugar cookbook introduction

get your equipment sorted

The basic kit:

b a good big knife - think about getting a

b a good small vegetable knife

b a medium pot with a steamer on top

b a stab-mixer or hand-held blender.

b a medium fry pan (as above), preferably with a lid

Extra gadgets I love:

i quit sugar cookbook introduction

create a freezer stash

b a full freezer is a green freezer:

b freezing saves time and money:

it allows you to buy stuff in bulk when on sale/in

b many foods are best when

frozen: frozen tofu, for instance,

Store a few cans of coconut cream.

For 10 foods to freeze now, click here.

* 2 tablespoons olive oil

i quit sugar cookbook introduction

par-cooked 'n' frozen vegetables

1. Buy a stash of veggies: stock up when your favourite vegetable is in season,

3. Blanch them to 60% done: using a

in your pot plant:

pot with a steamer (or double steamer)

Have fresh shallots (green

4. Drain and freeze in portions: I divide

mine into per-serve portions in zip-lock

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

i quit sugar cookbook introduction

10. almond meal

i quit sugar cookbook introduction

some handy substitutes