I Quit Sugar Cookbook

cookbook
108
sugar-free
recipes
Plus contributions by Gwyneth Paltrow, Maggie

kids’ breakfast
Beer, Cannelle Vanille, Sally Fallon + more.
desserts snacks treats ideas
contents
4 introduction
21 71
breakfast ideas sweet treaties
45 79
smoothies + other such meals in a cup green + clean meals
49 93
sweet stuff sugar-free kids
63 99
savoury snacks sauces
extras 104
a bit about me
Hello.
If we haven’t met, three short lines to put things in place:
I’m an Australian journalist, TV host and blogger. I’ve hosted

cooking and nutrition shows, edited Cosmopolitan magazine,
worked a little in politics and ridden stretches of the world on
a bike…you can read a little more here…but most recently I’ve
turned my attention to quitting sugar.
I wrote a book about it – I Quit Sugar: A Sweet 8-Week Program –

which shares how I did it, and how it can make your life a whole
lot sweeter, too.
To learn more, go here.
(Oops, that was four lines!)
4 |
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 they’ve eaten their way
through a Mars-bar-and-cola-worth of the sweet stuff.
And don’t try taking snack refuge in a health food shop; they’re
little dens of fructose-dressed-up-in-healthy-pants.
It doesn’t help that the nutritional bodies we rely on to advise us as

to what to put in our gobs are more often than not funded by…the
sugar industry. To learn more on this, you should really read David
Gillespie’s Big Fat Lies.
I soon learned just about everything we eat is laced with sugar. I

found breakfast was a minefield and trying to grab a snack on the
run – at the airport or convenience store – was literally impossible.
So. I had to get clever and creative. Thus. I’ve spent the past 12
months inventing new fructose-free snacks and meals, both sweet
and sweet-diverting. I did it for myself but then realized I probably
had enough ideas to share with all of you.
Which has led me to The I Quit Sugar Cookbook.
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i quit sugar cookbook introduction 5
Have I mentioned I love food?
I grew up on a semi-subsistence property where a whole lot of

not much happened, and so a lot of my childhood was spent
hanging out with Mum in the kitchen. Mostly eating. Sometimes
helping. But always absorbing. Mum was a great cook and knew
good nutrition intuitively. We ate Greek, Moroccan, Hungarian
and very little sugar. My favourite meal as a kid was lamb
cutlets topped with sautéed mushrooms, wrapped in puff pastry.
And cheesecake made with milk from our goats.
My brother Ben, me and Mum on a road trip.

Every photo of me as a kid has me eating!
Mum tells me that, growing up, she never saw me turn down
a single item of food. Much later, when I became a restaurant
reviewer, I was known in food and wine circles as “the hoover”.
I ate everything on my plate at industry functions, then worked
my way around the table. I still do.
6 |
On my cooking chair
Supervising M
um
Food ignited my career in journalism. And now, perfectly, here I am

again. Eating.
If you’ve read my ebook I Quit Sugar: A Sweet 8-Week Program, you’ll

know that my approach to food is always that of an experiment. A
gentle, “let’s just see what happens” experiment. Ditto with this
cookbook.
I’ve had so much fun writing this collection of food experiments. I’ve
loved that it’s all new territory. And I’ve loved that I get a chance to
share what I’ve learned from all my testing and trying.
These recipes are a combination of things I eat regularly, plus a

bunch of contributions from some health-focused friends. They’re
also a reflection of how I cook. I’m not fancy. I like to mix a bit of this
and that. And I eat whole, nutrient-dense food….most of the time…
while ever it feels good and gentle.
For me, eating sugar free has become incredibly easy, efficient,
economical, sustainable and….right. For the first time in decades,
I eat exactly what I want (that’s what going sugar free does…it
recalibrates your appetite). I don’t think about restricting my intake.
Ever. And eating has become even more joyous and deeply, wholly
satiating.
And this, my friends, is what I want to share with you in this book:
deep, whole satiation.
Be well,
|
so you know
Just a few things about the book
➽➽ I’m
not a fancy person. These recipes are not fancy. They’re simple and everyday-ish.
No croquenbouches!

➽➽ Less is more. I try to use as few ingredients as possible. You’ll notice that I use the
same staple ingredients over and over throughout the book. Why? Well, this way
you get to truly experiment with a new ingredient, using it in a number of different
recipes. Plus, it means you’re not buying an entire jar of Such And Such for one dish,
never to be used again. Which means less wastage. Which is fundamental these
days, yes?
➽➽ I don’t like to cook precisely. So the recipes reflect this and, as a result, are really
rather foolproof. Please don’t be scared. See it as an invitation to play a little, to “get
whimsy with it”.
➽➽ I focus on stumbling blocks. When you give up sugar the hardest foods to
accommodate are 1. breakfasts 2. quick, easy snacks 3. desserts and 4. feeding your
kids. Which is why I’ve focused squarely on these. I’ve also provided some great
detox meals that will help with the transition period to sugar-free eating.
➽➽ Most recipes are for two people, but are easily double-able and triple-able for families
and freezing.
➽➽ Most of the recipes are completely fructose-free and are perfect for the 8-week quit
sugar program.
➽➽ But some do contain sugar alternatives or some low-fructose fruits and are best for
eating after the two-month quitting period.
➽➽ Most of the recipes contain a good dose of healthy fat and protein. Why? The eating
philosophy that makes up the I Quit Sugar program is based around eating plenty of
these nutrients – they help satiate, and ease cravings. Don’t be scared…most people
have found they’ve lost weight eating this way. I did, too. Not convinced? To learn
more about how fat doesn’t make you fat, click here.
Why are the recipes mostly gluten and grain free?
Because I think starches from grains can feed the sugar addiction and are best
minimised if you’ve had issues with sugar.
Are the recipes suitable for those with fructose malabsorption?
Mostly, yes. But it does depend on your relationship with coconut products.
Some FODMAP followers happily consume coconut. For more on this, follow Sue
Shepherd’s thoughts on the matter. She’s the founder of the FODMAP diet.
Is this a Paleo cookbook?
Hmmm, not strictly. Mostly because I don’t subscribe to dietary labels.

That said, many of the dishes feature animal products because, as I say above,
saturated fats and protein are great nutrients for getting over a sugar addiction.
But that said, there’s a heavy vegetable component to the recipes with great
vegetarian and vegan options.
8 |
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 startTake some time to get primed…
the best cooking oils

There is some conjecture on this topic. Smoke points determine some people’s
thinking. For a smoke point chart of common oils, click here.
Stability and fatty acid chain composition

Tip: for greasing trays and pans, determines things for others. Me?
I suggest using butter, coconut oil,
ghee or olive oil. However, I tend I cook with: coconut oil, ghee,
to find coconut oil works best. Try macadamia oil, olive oil and butter (I
this: put a dab of oil in your cake use olive oil and butter for low-medium
or muffin tin, pop it in the oven cooking temperatures only)
as it’s pre-heating, to melt the oil.
I pour with (ie use cold): olive oil,
Remove after a minute and swirl.
macadamia oil, and avocado oil
Voilà, pan greased.
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?
➽➽ the grounds: cinnamon, cumin, nutmeg, to use
allspice, ginger, chilli, paprika, salt and It’s al ays best
w
an rock salt.
pepper Celtic or H imalay
why,
To understand
➽➽ the blends: 5 Spice Mix, Ras el Hanout, click here.
Garam Masala, Zatar (I like to have two
spice blends in my cupboard at a time. I go
through phases, and play with the blend
on popcorn, veggie chips, soups etc and
move onto the next when I’m almost run ➽➽ dulce flakes (great for sprinkling on soups,
out.) popcorn, and other savoury snacks)
➽➽ vanilla powder (I tend to use this a lot. It ➽➽ Liquid aminos
can be hard to find…scour the health food
shops and keep it safe and dry.) ➽➽ Tamari
For some great home seasoning recipes, check out these recipes.
10 |
get your equipment sorted
I’m not a fan of going overboard with kitchen stash. A bulging corner cupboard of
waffle makers and grapefruit de-pithers is just depressingly wasteful. However, there
are some bits and pieces you might like to build up into a kitchen kit:
Tip:
The basic kit: There is an elegant joy
to be gleaned from using as few
➽➽ a good big knife - think about getting a dishes as possible. Many of my
ceramic one. Why? Click here. recipes are designed to be made
in one bowl or pan. When buying
➽➽ a good small vegetable knife
a blender, look out for styles that
(again, ceramic)
allow you to bang everything into
➽➽ a medium pot with a steamer on top the one vessel and then pour
(a double steamer) directly from it - you’ll thank
➽➽ a stab-mixer or hand-held blender. me for this tip down
(These are often sold as part of a the track.
blender ensemble, including a grating
function – I particularly like!)
➽➽ a small skillet or fry pan – preferably a heavy cast iron one, if not PTFE and
PTOA-free.
➽➽ a medium fry pan (as above), preferably with a lid
➽➽ a 9-inch (23 cm) baking dish (square or round), ceramic or glass is best
➽➽ a baking tray/sheet, preferably stainless steel
➽➽ a big soup pot (feel free to source one at an op shop…this doesn’t need to
be a fancy make)
Extra gadgets I love:

Many of the recipes in this book are made all the more easy with these…
➽➽ 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.
➽➽ a soup maker that is also a blender in one, these days you can create delicious
soups in just 25 minutes, plus a variety of other recipes including sauces,
smoothies and puddings.
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create a freezer stash
Your freezer is about to become your new friend. Having a fully stocked
freezer will help you when using this cookbook…but also know this:
Tip:
➽➽ a full freezer is a green freezer: Watch out for
freezers work more efficiently when they’re full - solids “freezer burn” – make sure
freeze at a lower temperature than air, so it’s actually a everything is covered, filling
good thing to stock it up and use it as a storage area. containers to the top. Sauces
➽➽ freezing saves time and money: and pesto can be stored with
it allows you to buy stuff in bulk when on sale/in a layer of oil on top. Cooked
season. I think one of the most awkward food crimes beans and rice can be
ever is to have two stalks of broccoli in the crisper that you topped off with water.
ignore because they’re not as fresh as you’d like…. and so
you leave them another day or two, until…finally you have to
toss them out. Ooooh, this makes me cringe! Freeze your veggies
(and meat and eggs and nuts) as soon as you buy them and you can
live your week guilt-free.
➽➽ many
foods are best when
in your fridge: frozen: frozen tofu, for instance,
Store a few cans of coconut cream. stir fries better. Nuts are crispier.
When you do, it becomes an ice Also, many starchy vegetables,
cream consistency, ready for like corn and peas, are better
an instant dessert (scoop frozen than “fresh” because
from can into a bowl as freezing stops the starch from
you would ice cream) or breaking down.
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

pot with a steamer (or double steamer) in your pot plant:
steam the veggies for 1-2 minutes over Have fresh shallots (green
boiling water. Then rinse in cold water to onions) at the ready. Store
stop the cooking process. your bunch in a pot or in
4. Drain and freeze in portions: I divide your garden outside. It will
mine into per-serve portions in zip-lock keep in well-watered soil
bags. You can also dump into one large for months.
container and “break off” what you need
as you go, as you would frozen peas.
Here's a bunch of recipes that use par-cooked 'n' frozen veggies.
activated nuts
These are best stored in the freezer. They stay crisp and don’t go rancid. They
don’t need to be thawed – eat direct.
Here’s instructions for activating nuts
stock
To make a basic chicken stock, click here.
To make a nourishing bone broth, click here.
To make a stock from leftover roast chicken bones, click here.
Store your stock in 2-cup batches in the freezer, ready to make soups. Also keep
an ice cube tray full of stock on hand; pop out a cube or two for blanching and
de-glazing.
|
my key ingredients
got this…try this
Many of my recipes call for one or more of the key ingredients below. Some
might not be familiar to you, or perhaps are a little hard to find in your ‘hood.
You might like to buy one or two at a time (for some stockists, click on each
item below) and see what grabs your fancy.
Get
hold of each of these ingredients, click over with your mouse and
see what you can make with it today:
Tip:
to thicken a soup, stew,
smoothie, muffin or cake
batter, throw in some chia
1. coconut water seeds. These absorb up to 17
times their weight in water
2. coconut oil and will stodge out a liquid
in a matter of minutes
3. coconut cream (do allow 2-3 minutes
for them to work
4. raw cacao powder their magic).
5. cacao nibs
6. coconut flour
Three things you should know before playing with coconut
flour: it’s sweet (so is great for baking); it soaks up a lot of
liquid (and you may have to keep adding extra liquid – an egg,
coconut water - if it starts to look a bit too cloggy); and, as a
result, it produces a chewy-rather-than-fluffy baked good
7. coconut flakes
These aren’t the same as desiccated (finely
shredded) or shredded coconut (slightly
less fine); they’re chunkier “scrapings”.
8. haloumi cheese
9. avocados
Tip:
10. almond meal to thin a savoury recipe,
toss in a cube of chicken
11. chicken stock stock from the freezer.
To thin a sweet recipe, toss in
12. chia seeds a cube of coconut milk
from the freezer, or some
coconut water.
14 |
some handy substitutes
I don’t deal in exacts, so many ingredients can actually be substituted if you’ve run
out or don’t want to buy a whole box of new stuff.
Almond meal = almond flour = any kind of nut flour

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.
Arrowroot = tapioca = coconut flour
These are all thickening agents.
Grapeseed oil = avocado oil = butter = coconut oil = macadamia oil
All five are generally used for baking as they have high heat points and can be used
interchangeably. Just bear in mind coconut and macadamia oils aren’t a neutral
flavour… but this can work to your flavour favour if you’re baking a sweet recipe.
|
the safe sweeteners
There are many fake sugars out there. Most of them I wouldn’t feed to a pot plant.
After a full year of researching the options, I’ve chosen to work with these three
mostly safe sweeteners.
For more on safe sweeteners, browse here.
Stevia
Made from stevioside (which is 300 times sweeter than sugar) and rebaudioside (450
times sweeter than sugar). Stevia comes as a liquid or mixed with eurythitol to form a
granule.
When I refer to stevia in this book, I mean the granulated form, unless specified.
Most stevia granules you can use as you would sugar, although I tend to use a little
less, because that’s my taste preference these days.
If you’re using the liquid form, keep in mind these conversions:
1 cup sugar/granulated stevia = 1 teaspoon liquid stevia

1 tablespoon sugar/granulated stevia = 6-9 drops liquid stevia
1 teaspoon sugar/granulated stevia = 2-4 drops liquid stevia
Rice malt syrup

You can use this in place of sugar or honey in recipes, roughly in a 1:1 ratio (eg 1 cup
for 1 cup). Some folk say it’s less sweet than honey and sugar. I beg to differ…and
have tended to put less of it in my recipes than many would. Perhaps it’s because my
taste buds have shifted!
Other sweeteners that are okay to use in moderation are xylitol (a sugar alcohol that
can be digested by our bodies) and dextrose (100% glucose). The rest: don’t touch.
Most have been shown to be either carcinogenic or entirely indigestible, thus causing
myriad health issues (um, ever noticed how ‘sugar-free’ gum can make you loose-
bowelled and gassy?!). Many of the fake sugars available are banned in parts of
Europe, deemed unsafe. Nuf said.
Beware
Even non-fructose sugars, such as glucose, are not good to eat in
large quantities and will cause insulin wobbliness too, albeit in a
far more manageable way. What’s more, studies at the University
of Washington have found that consuming any kind of sweetener –
even the ‘fake’ ones that don’t contain sugar as such – can cause a
blood sugar spike and continue a sugar addiction. Just the sweet
taste can trigger insulin and metabolic responses.
Note: Throughout the book I’ve tended to steer my recipes toward the less sweet end
of the spectrum. I think it’s better to work to less sweetener, even if it’s a safe one.
But also, once you quit sugar, your sensitivity to sweetness is more acute…so you
need less to get your kick. However, if you’re cooking for others, you might want to
tip in a little extra. Up to you…
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!
print
Click to convert the measurements

from metric to imperial (or back again click!
55
if you like!). 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!
click!
If I mention a product or ingredient I like to use,
I’ll often place a little link to it, so you can check it
open web page
out for yourself, and buy online with ease. Simply
glide your mouse over the link and click.
meet the contributors
I’ve been super lucky to receive recipe contributions from a bunch of wonderful souls
who care about good eating. Most of them I met through my work in this field, many
have become friends, all have been very generous and enthusiastic about sharing a
favourite recipe or two with you.
This is them….
Gwyneth Paltrow
Gwyneth needs little introduction. But perhaps you haven’t checked
out her cookbook Notes From My Kitchen Table yet? With a breezy
and generous spirit, similar to the vibe of her site Goop, she shares
150 of her favourite recipes, how she involves her kids in cooking,
and balances healthy food with homemade treats.
Sally Fallon
Sally is a Washington-based journalist, chef and nutrition researcher.
She’s also Founder of the Weston A Price Foundation for Wise
Traditions in Foods which educates on eating whole foods with plenty
of good fats and protein. Her book Nourishing Traditions: The Cookbook
that Challenges Politically Correct Nutrition and the Diet Dictocrats. not
only has the best subtitle ever, it’s my most cherished cookbook.
Mark Sisson
Mark is a California-based blogger and health guru. His site Mark’s
Daily Apple is the go-to joint for Paleo living. Mark’s Primal Blueprint
cookbook is available here and here.
Aran Goyoaga
Aran is a Basque ex-pat freelance food writer, stylist and
photographer based in Florida. Her blog Cannelle Et Vanille is the
prettiest gluten-free eating site doing the rounds, and her work has
been featured in the New York Times, Martha Stewart’s Everday
Food, In Style, CNN.com, Gwyneth Paltrow’s GOOP, ELLE Sweden.
We connected online and have remained e-friends. I’m in awe of her
grace and creativity. Aran’s first cookbook is due for release late 2012.
Joe Cross
Joe is a New York-based media entrepreneur. I met Joe several
years ago and have stayed in contact since, getting updates on his
Reboot Media project, a health and lifestyle brand that makes juices
(available in supermarkets), cookbooks and educates on getting well.
(Joe was fat, tired and seriously sick when we met and he healed
himself through his eating alone!) Make sure you look out for his film
Fat, Sick and Nearly Dead. The guy’s an inspiration!
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 Canada’s Women of the Year 2011. She’s
currently working on her first vegan cookbook for release in 2014.
Sarah Fragoso
Sarah is a California-based mum, blogger, strength and conditioning
coach, and author of best-selling cookbook Everyday Paleo, and Paleo
Pals: Jimmy and the Carrot Rocket Ship. Wow, that was a mouthful!
Her blog, Everyday Paleo features a superb collection of family-
orientated Paleo (sugar-free, grain-free) recipes and ideas.
Lee Holmes
Lee is the Sydney-based founder of Supercharged Food, a site
brimful of whole food eating ideas and inspirations. Her recipe
book Supercharged Food - I’m a huge fan - features more than 90
gluten, wheat, dairy, yeast and sugar-free recipes. Available through
Murdoch Books.
Maria Laitinen
Maria is a Sydney-based prop-stylist and health food blogger. I’ve
featured a number of her recipes from her site Scandi Foodie because
they are that damn good. She’s a sugar-free fan and shares a lot of
vegan and vegetarian ideas.
Maggie Beer (photo by Tony Lewis)

Maggie is a legend and arguably Australia’s best-loved food personality.
We met at a Happiness and It's Causes conference where I was chairing
and Maggie was talking about food and happiness. She's a fan of whole
food eating and her cookbooks - including Maggie’s Farm, Maggie’s
Orchard, Maggie’s Table, Maggie’s Harvest, Maggie’s Kitchen, and her
most recent, Verjuice Cookbook - reflect her earthy values. She’s the
recipient of Senior Australian of the Year 2010 and South Australian of the
Year 2011 awards, and is a Member of the Order of Australia (AM) 2012.
Check out her line of products.
|
Martin Boetz
Sydney-based Marty has become a good mate over the years, based
in part on his food and lifestyle values – he cooks and serves only
clean, ethical, environmentally sound ingredients. His Longrain
restaurants in Sydney and Melbourne have long been favourite
restaurants.
David Gillespie
Brisbane-based David is a recovering corporate lawyer who found
himself 40kgs overweight several years back and set out to investigate
why. It came down to sugar. His books Sweet Poison, Sweet Poison
Quit Plan, and Big Fat Lies are all available from his site Sweet Poison.
He and I chat regularly, sharing tips and he’s been a generous support
and mentor.
Jane Kennedy
Jane is a Melbourne-based mum, writer, producer, director, actress
and foodie... (and a good egg too boot). We ”e-met” on Twitter and
I love that she’s been thrilled to share her sugar-free ideas from
Fabulous Food Minus the Boombah, and her second book OMG! I Can
Eat That? with us.
Michael Moore
Michael is a Sydney-based celebrity chef, restaurateur and author of
Blood Sugar, a collection of recipes for diabetics.
Nora Gedgaudas
Nora is a Portland-based nutritional therapist. Nora’s cult book, Primal
Body, Primal Mind, ranks at the top of all health books on Amazon and
is a wonderfully precise and balanced rundown of the best way to eat.
She became a friend during a visit to Australia and has shared much
advice and care with me since.
Also featuring contributions from…
Jenny from Nourished Kitchen Melissa from Clothes Make the Girl
Julie from The Alkaline Sisters Michelle from Nom Nom Paleo
Kelly from The Spunky Coconut Jessica from Delicious Obsessions
Alice from Cotto e Crudo The team at The Kitchn
The team at Nooschi Elana from Elana’s Pantry
Joy from The Cooking of Joy
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, pancakes…then what’s left?!
Well, a lot, actually. But it just means letting go of the notion

of “breakfast foods” – a concept invented by breakfast cereal
companies in the 1940s. Serious.
I don’t hold on to the idea that my first meal of the day “should”
shake from a box. I used to. I would eat porridge and muesli
and toast (and wonder why I was grabbing for a snack an hour
later).
The aim at breakfast time is to eat plenty of protein and friendly

fats. These slow-burning fuels are like a sturdy log to the
metabolic fire and will keep you fueled to lunch.
Since quitting sugar, my breakfast is now all about eggs,

cheese, yoghurt, bacon, coconut, nuts, along with vegetables
and a little low-sugar fruit, such as berries and kiwi fruit.
Happier? Oh yes.
some ideas to toss together fast

Toast some buckwheat groats (“buckinis”), coconut (flakes
or desiccated), pepitas (or whatever nuts or seeds you have
in the cupboard) in a non-stick pan, sprinkle over yoghurt
and mush with either cinnamon or raw cacao and/or a
drizzle of macadamia oil.
This haloumi and apple creation is a moment in instant

morning nutrition.
Cream cheese or coconut cream and frozen berries in a

cup and mush.
coco-nutty granola
5 makes 5 cups
* 4melted
-5 tablespoons coconut oil (or butter), 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,
* 3 cups coconut flakes turning halfway.
* 2 tablespoons chia seeds
When golden (I like to make mine quite dark; the
* 1 teaspoon cinnamon (optional) darker it is, the crunchier it is), remove and cool
* 2walnuts,
cups almonds, cashews, pecans,
pepitas (preferably activated
immediately to get it crispy.
ones), chopped roughly
I like to eat this granola with yoghurt – nice
* 3(optional;
tablespoons rice malt syrup
I personally don’t sweeten and chunky.
my granola at all. Perhaps do half a
batch with, half without and
You may wish to add some rolled oats, in
see what you like.) which case toss 2 cups into the bowl with the
rest of the ingredients, and add a little more oil
and syrup.
22 |
i quit sugar cookbook breakfast ideas
zucchini cheesecake
This dish can be jazzed up into a slightly special catering-for-brunch meal.
8 serves 8 Batch and freeze
* 2food
cups zucchini, grated (using a
processor with a shredding
Preheat oven to 170 C.
disc is best) Combine grated zucchini and salt in a colander

or a sturdy sieve (let sit for 15 minutes) and then
* 1 teaspoon salt press out as much moisture as you can, using your
* 2 cups ricotta cheese fingers or a spoon.
* 3/4 cup Parmesan cheese, grated Combine the cheeses, shallots, garlic, dill and
* 2 shallots, chopped lemon zest. Stir in the eggs and zucchini. Pour
* 2 cloves garlic, chopped the mixture into a greased 9 inch cake tin, or a
medium baking dish and bake for an hour.
* 1/4 cup fresh dill, chopped
* zest of 1 lemon Sprinkle with feta and return to the oven for 25
minutes, until the cheese is melted.
* 2 large eggs, well beaten
* 1/3 cup feta, crumbled Know this: this cake is best when left to cool
* cgreasing
oconut oil, butter or ghee for completely so that it sets properly.
easy peasy z'chini blinis

8 Makes 8-10 mini pancakes
* 1 tablespoon coconut flour Sift coconut flour into eggs and beat them together.
Mix in shredded zucchini, salt and pepper.
* 3 eggs
* 2food
cups zucchini, grated (using a
processor with a shredding
Heat oil in a pan and spoon dollops of the mixture
into the pan.
disc is best)
Serve warm with homemade cream cheese and
* cgreasing
oconut oil, butter or ghee for
chopped chives on top.
24 |
grain-free power bars
12 Makes about 12
* grain
1 cup almond meal (or other non-
flour)
Preheat oven to 180 C. Roughly chop half the
nuts/seeds. Blend the rest in a food processor
until they’re not quite powder. Then stir in the
* big pinch salt chopped nuts and the rest of the ingredients
* gginger
enerous shake cinnamon and
(simply add to the food processer bowl or
container); toss with a spoon.
* ½ cup desiccated coconut
Press into a greased baking dish (one without
* 2activated
½ cups nuts and seeds (preferably
ones) curved edges) and bake for 20 mins. Cool and
cut into bars.
* ¼ teaspoon baking soda (baking
soda is always gluten-free, baking To make a crispy version, place the bars back in
powder sometimes isn’t) the oven for another 10 minutes.
* 1.5 tablespoons stevia To make a non-bake version, omit the baking
* ¼ cup coconut oil, melted soda and heat the wet ingredients in a
* 2½tablespoons chia seeds, soaked in
cup water for 15 minutes
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
* 1 teaspoon vanilla powder 2-3 hours in the fridge and cut into bars.
* cgreasing
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 Preheat oven to 170 C. Beat eggs in

a large mixing bowl. Put veggies
* 2 cups raw vegetables, whatever you have
in the fridge (asparagus, mushrooms, onion, in a food processor and chop until
pumpkin, zucchini) fine. Add veggie mix and ham to
or the eggs, and stir in pepper and/or
* 2 cups chopped leftover or par-cooked ’n’ frozen
veggies, like pumpkin, sweet potato and broccoli.
chilli flakes.
Toss in a few frozen peas (and obviously skip the Grease a muffin tray and pour egg
food processor step below). mixture into each cup. Bake for 12-
* 6 slices ham, or 4 rashers bacon, diced 15 minutes.
* 3 shallots, sliced, or basil leaves, chopped

* pepper and/or chilli flakes
* coconut oil, butter or ghee for greasing
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i quit sugar cookbook breakfast ideas 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.
* 2pork
sausages, or a large handful minced
or beef
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
* 3processor
turnips, peeled and grated (use a food
if you have one). Swedes or through (remove the sausage meat from the
sweet potato works well, too. casing if you like, or just cut it up into chunks
once cooked).
* 4 eggs, beaten
* 3 shallots, chopped Toss in the rest of the ingredients (you might
as well do it in the same pan) and spoon into
* coconut oil, butter or ghee for greasing 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 You can watch the video here.

* 4 eggs Or follow these instructions:
* f(optional)
eta, chives, herbs
Preheat oven to 200 C. Loop or press one slice of bacon to
“line” each muffin cup (of a lightly greased muffin tray),
* cghee
oconut oil, butter or
for greasing using the small broken bits to line the bottom. It needn’t be
a perfect job, and feel free to use up extra bits to fill in the
gaps.
If you like your bacon crispy, place in the oven for five
minutes before continuing. Gently crack one egg into the
centre of each bacon cup. Sprinkle with cheese and herbs.
Bake for 10-15 minutes, until the egg whites are firm. Use a
dessert spoon or knife to remove from the pan.
A “greener” option: place a small par-cooked ‘n’ frozen broccoli floret into the cup. Omit one
egg and lightly fork the remaining three, pouring into the four cups.
For another bacon breakfast, check out Nom Nom Paleo’s bacon
& guacamole sammies. Very clever and crowd-pleasing.
energy meffins
Meffins? Yep, meat muffins!
12 Makes about 12 Batch and freeze
* 500g pork or beef mince Preheat oven to 180 C. Brown the

mince in a pan. Set aside. Then
* veggies
1 cup chopped leftover or par-cooked’n’frozen
(carrot, pumpkin, peas, zucchini) saute the veggies using the fat in
the pan from the mince. In a bowl,
* 12 eggs beat eggs. Add meat, veggies,
* 1 cup cottage cheese cottage cheese, herbs and spices.
* sand
everal tablespoons fresh herbs (I use fresh sage
thyme) and/or 2 teaspoons of your favourite
Spoon into a 12-cup muffin tray,
dried herbs and spices (I like a bit of nutmeg). sprinkle with grated cheese and
cook 15-20 minutes in the oven.
* handful cheese, grated
eggy muggins
Muggins? Yep, a muffin-y type creation in a mug. A reader on my blog suggested this
idea as a meal you can eat on the run. Eating and driving ain’t great, nor is using a
microwave. But if it’s the difference between eating a solid breakfast and not…
1 makes 1
* silverbeet
½ cup par-cooked’n’frozen veggies (broccoli or
works best) or 1 cup fresh spinach
Place vegetables in a large
coffee mug with a dash of water.
leaves Microwave on high for 30 seconds/a
minute. Crack in an egg and add
* sprinkle of frozen peas cheese. Stir loosely. Microwave
* pworks)
inch cheese, grated (cheddar or Parmesan
or a few cubes of feta again for another 30 seconds/a
minute. Done.
* 1 egg
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how I poach my eggs...
Everyone needs to know how to poach an egg. Here’s a simple technique.
You can cook a few at a time and store in a bowl of cold water
in the fridge. They’ll keep for several days.
1. Fill a shallow pan (a small frying pan that has a lid)
with water (or use a wide saucepan with 5cm of
water). Bring to boil.
2. Add a dash of white or rice vinegar - it helps the egg
whites to congeal neatly (rather that spray out in the
pan), but is optional.
3. One at a time, break the eggs into a teacup, then tip
from cup into the water. Do a few eggs at a time if
you like.
4. Turn off the heat immediately and cover tightly.
Leave 3-4 minutes.
5. Remove with a slotted spoon.
then put a poached egg on top...
These little parcels of goodness are designed to plop on top of

a meal that is otherwise a little lacklustre/lacking in protein/
lacking in goobiness. Try these eggy breakfast bombs:
Just a perfectly poached egg on toast

fter removing the eggs, use the same pot of hot water to
A
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
hile the eggs are poaching, sauté some garlic and silverbeet.
W
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 they’re notpoachie
quite powder. Then stir in
on silverbeet
the chopped nuts and the rest of the ingredients (simply add to the
food processer bowl or container); toss with a spoon.
Press into a greased baking dish (one without curved edges) and
bake for 20 mins. Cool and cut into bars.
To make a crispy version, place the bars back in the

oven for another 10 minutes.
To make a non-bake version, omit the baking soda

and heat the wet ingredients in a saucepan until it bubbles a little
before adding to the dry ingredients. Line the pan with baking paper
and press the mixture very firmly. Cool 2-3 hours in the fridge and
cut into bars.
poachie in a soup
frittatinis
Frittatinis? Yep, mini frittatas!
* 8 eggs Preheat oven to 170 C. Beat eggs in a large mixing

bowl. Put veggies in a food processor and chop until
* 2 cups raw vegetables, whatever you have
in the fridge (asparagus, mushrooms, onion, fine. Add veggie mix and ham to the eggs, and stir
pumpkin, zucchini) in pepper and/or chilli flakes.
or
* 2 cups chopped leftover or par-cooked ’n’frozen
veggies, like pumpkin, sweet potato and broccoli.
Grease a muffin tray and pour egg mixture into
each cup. Bake for 12-15 minutes.
Toss in a few frozen peas (and obviously skip the
food processer step below).
* 6 slices ham, or 4 rashers bacon, diced

* 3 shallots, sliced, or basil leaves, chopped
* pepper and/or chilli flakes
* coconut oil, butter or ghee for greasing
perfectly poached egg on toast
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fluffy pumpkin + chia muffins
Trust me, these will work out. Don’t worry about exact measurements, so long as the
consistency is cakey. Bear in mind the chia seeds soak up stacks of liquid. So if you
end up with a runny batter-like stodge, add more chia seeds. Get fancy and sprinkle
with fresh torn basil and some flowers pinched from the neighbour’s garden when
presenting to friends at brunch when you’re 25 minutes late (right Carolyne?).
* 2 eggs Preheat oven to 180 C. Beat the egg yolks, stevia

and olive oil with a stab-mixer. Add this glug to a
* 2 – 3 tablespoons stevia bowl containing the grated pumpkin and almond
* 2 tablespoons olive oil meal, gluten-free flour, cinnamon, baking powder,
* 1 cup grated pumpkin basil leaves and chia seeds.
* 1 cup almond meal Stir in enough water to get it to a thick consistency

* 2buckwheat
cups gluten-free flour (I used
and some chickpea,
(I use the stab-mixer again) and stir in egg whites
that you’ve whipped up a treat. Spoon into muffin
or besan flour) trays lined with little squares (approx 10cm x10cm)
of baking paper (or just use cupcake papers) and
* cinnamon pop into the oven.
* 1 teaspoon baking powder
* handful basil leaves, chopped After about 5 minutes I sprinkle with some pepitas
and then bake for another 10 minutes or so.
* fistful chia seeds
* handful of pepita seeds
cheesy breakfast biscuits

Again, these use coconut flour, so are chewy and dense.
Two of these suckers for breakfast and you’ll be full as googs for hours.
16 Makes about 16 Batch and freeze
* ½ 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 Add the coconut flour and knead the dough until a
* ¼ cup butter, melted moist play dough consistency (1/2 cup of coconut
flour might be enough...just see...you don’t want it too
* salt, a good grind or two dry because it will continue to soak up the eggs...if
* 2 cups cheddar cheese, grated your dough seems too dry, add another egg or extra
* gpaprika
enerous shake chilli flakes or butter or a little coconut water).
Form dough into balls and put on a tray lined with

* ½ - ¾ cup coconut flour, sifted 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 |
chewy pumpkin + coconut muffins
Remember what I mentioned about coconut flour? OK, so don’t expect these to
turn out high ‘n ’mighty…they’re more of a rustic effort.
15 makes 15 Batch and freeze
* 1 cup pumpkin, grated * ½ cup basil leaves

* ½ cup coconut flour * 3/4 cup walnuts, roughly chopped
* ½ cup almond meal or LSA * 6 organic eggs
* ½ teaspoon baking powder * ½ cup coconut oil (melted or just left on
the bench if you’re in Australia)
* pinch vanilla powder
* 1 teaspoon cinnamon * coconut water
* ¼ teaspoon nutmeg * coconut oil, butter or ghee for greasing
* 2 tablespoons stevia
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.
green eggs (+ maybe some ham)

2 serves 2
* 1 knob butter * salt

* 4 eggs * 3 tablespoons kale pesto
* splash milk or cream
Make scrambled eggs as you would normally. Personally, I fold the eggs, salt and milk/cream
in a small bowl loosely with a fork – not too much, I like to see a bit of yellow yolk streaked
through. I then pour into a pan on a medium heat (too hot and it will catch and dry) and gently
fold and lift – don’t stir - with a flat wooden spoon once the eggs “take” a little. Fold slowly.
Pause. Fold again.
After a minute, add pesto, and fold a little more, until the whole lot is just soft (still a bit liquidy;
about another minute). Remove from heat and let it sit, fold twice. And then you should be done.
Serve with toast, cherry tomato halves and a few slices of grilled ham.
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endive sardine boats
I love sardines. They’re a sustainable fish, dirt-cheap and super healthy.
Forget the tinned ones…buy fresh and tuck into this recipe.
16 makes 15
* 6 sardine fillets * 2 tablespoons olive oil

* ½ cup of parsley, chopped finely * ¼ cup cream cheese
* 1 mild chilli, chopped finely to taste * an endive bulb (or you can just use toast)
* ½ lemon, juice and zest
Grill the sardines both sides. In a small bowl smash the sardines, parsley, chilli, lemon (zest
and juice) and oil together.
Pull apart the endive and place a spoonful of cream cheese in each and top with the sardine
mixture.
These make a great hors d’ouvre, too.
34 |
Step 1. lovely grilled sardines
step 2.
cream cheese +
mixture + bits
step 4: done
step 3. all together now

cashewy chia puddings
This is a good one to make the night before, or to make in bulk to take to work.
(Although you’ll need a little more liquid if you make in advance…those chia seeds
soak up everything in sight.) They’ll keep for a few days in the fridge.
2 serves 2
* ½ cup chia seeds (white chia seeds * stevia, to taste

are good to use for this recipe)
* ½ teaspoon vanilla powder
* 1almond
½ cups cashew nut milk (or
milk or regular milk) * pinch salt
* ¼ cup frozen berries (optional)
Place all ingredients in a bowl and stir. Divide into bowls or storage containers and
place in the fridge.
36 |
|
pea, herb + almond crush
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 * pinch salt

* 1 garlic clove * black pepper, freshly ground
* small bunch chives, roughly chopped * horegano,
andful fresh, mixed herbs (mint, basil,
marjoram)
* ½ cup almonds, blanched and
slivered * zest and juice of 1 lime
* 1/4 water * 1 tablespoon extra-virgin olive oil
Place the peas, garlic clove, chives and almonds in a saucepan. Add water and bring to boil.
Season with salt and pepper and let simmer for 5-10 minutes or until the peas are tender.
Place the herbs, lime zest and juice and oil in a food processor. Purée into a fine paste. Add the
herb paste into the peas and mash roughly to mix. Serve the crush with fish or pasta or use
as a spread on a toast.
coconut curry meatballs

I love most of the recipes from Mark at Mark’s Daily Apple.
This one, he tells me, is his favourite for breakfast. He asked me to tell you this:
“These meatballs are so good you might want to promote them to main course.
You can buy pre-ground meat if you like, but it takes hardly any time to grind it
yourself in the food processor. A combination of thigh and breast meat yields a
moist meatball that will hold together well.“
24 makes 24
* 650 grams boneless skinless chicken Put everything in the food processor and blend
until smooth. Using your hands, form 24 small
* 1 carrot, grated meatballs. Smaller balls will cook quicker.
* 2 garlic cloves
Heat several tablespoons of oil in a large skillet
* ½ cup coconut, shredded over medium-high heat. When the skillet is hot
* 1 egg enough so that a meatball sizzles as soon as it
* 2 teaspoons curry powder hits the pan, put all the meatballs in.
* ½ teaspoon salt Cook two minutes then roll the meatballs over
* handful coriander (or parsley) and cook 5 minutes more. Put a lid on the pan
and finish cooking for another 6-8 minutes.
38 |
perfect omelette with baked mushrooms
Maggie Beer kindly shares this divine breakfast recipe (her favourite)
as well as some tips for perfect omelette-making:
“While I have a traditional black steel omelette pan, which I use for this purpose
only, a good small non-stick frying pan will also do a great job.
I make sure I always wipe my pan clean after each use rather than washing
it, to preserve the surface and not create any rust spots that would act as
magnets for an omelette. I also ensure the pan is sufficiently hot that a small
piece of butter will sizzle in it without browning.
I find a non-stick spatula a great tool, as it is just the thing for dragging through
the quickly setting egg to allow the unset centre to flow to the sides of the pan.
And speed – no more than ninety seconds in total and it’s cooked.”
1 serves 1
* 4mushrooms
medium-sized Swiss brown
* 3 free-range eggs
* 1 tablespoon pouring cream
* ¼ cup (50g) unsalted butter, plus
extra for cooking * 2 tablespoons mascarpone
* salt and black pepper, freshly ground * flat-leaf parsley, roughly chopped
* 4 stalks thyme * toasted wholegrain bread, to serve
Preheat fan-forced oven to 180°C. Lay mushrooms on baking tray, stem-sides up, then
spread ¼ of butter evenly over each. Season to taste with salt and pepper, then top each
mushroom with 1 stalk thyme and bake for 10 minutes.
Crack eggs into bowl and stir lightly, so yolks and whites break up a little. Swirl in cream
and season to taste with salt and pepper.
Heat a small frying pan over medium heat, add a knob of butter. Once butter has melted,
increase heat to medium–high, pour in eggs and tip pan to distribute egg mixture evenly.
Drag a spatula/fork through from sides of pan to middle to pull eggs away from sides, then
cook until most of mixture is set, but still a little runny. Remove from heat.
Add mascarpone to centre of omelette, then tilt pan and gently fold omelette in half,
encasing mascarpone. The egg mixture will continue to cook.
Loosen base of omelette with spatula, then slide onto a warm plate and scatter with
chopped parsley. Serve with baked mushrooms and wholegrain toast to the side.
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pumpkin pie porridge
Have you ever checked out lush foodie blog My New Roots? You should.
Sarah’s deep understanding of beautifully comforting foods sings from the pages.
This is one of her personal favourites. It really is like a pumpkin pie in a bowl!
2 serves 2
* ½ cup amaranth, soaked if possible

(minimum 8 hours; soak in bulk and
Soak amaranth for as long as possible, 8 hours
minimum, 24 hours is optimal. Drain and rinse.
freeze in portions) Combine with coconut milk, pumpkin puree,
salt, spices.
* 1 cup coconut milk
* 1/3 cup pumpkin puree Bring to a boil, reduce to simmer, stirring often
* nutmeg,
pinch salt, cinnamon, ginger, to prevent scorching on the bottom. Simmer on
allspice and vanilla powder lowest heat for 15 minutes with the lid on (watch
to see if liquid level becomes too low; if so, add
* ½ teaspoon stevia (optional) a little extra coconut milk or water). Turn heat
* 1/3 cup coconut flakes, toasted off, and let sit for 10 minutes with the lid on to
thicken.
Sweeten. Serve. Drizzle with coconut milk,

sprinkle with coconut flakes.
If you don’t have amaranth, you could substitute

with 1 cup of oats.
40 |
|
roasted beet + purple potato tarte tatin
with caramelized fennel + gruyere cheese
I think this recipe neatly sums up the élan of Aran from Cannelle et Vanille’s
cooking and styling…and her spirit. Rich, sweet, yet delicate.
18 Makes an 18cm tart

cm
Buckwheat and hazelnut tart crust:
* ½ cup superfine brown rice flour * ½ teaspoon salt

* 1/3 cup buckwheat flour * ¼ teaspoon black pepper, ground
* 1/3 cup tapioca starch * 8diced
tablespoons cold unsalted butter,
* 1/3 cup hazelnut flour

* 2(optional)
teaspoons ground chia seeds * 6 - 8 tablespoons ice water
Combine first seven ingredients in food processor. Pulse to combine. Add diced butter and
pulse until the butter is the size of peas. Add the water and pulse until dough comes together.
It will not form a ball. Simply press it between your fingers to see if it holds.
Transfer dough to your preferably cold surface and knead a couple of times. Form into a disk,
wrap in plastic wrap, flatten with your hands, and refrigerate for one hour.
(In this time, roast the beets and purple potatoes).
Dust your cold surface with a bit of superfine brown rice flour. Roll the dough to ½ cm
thickness and cut a circle that is slightly bigger than your mould. The scraps can be saved for
another time.
Transfer the tart base to a sheet lined with parchment and refrigerate the tart base for 30
minutes.
Prepare the filling:
* 5and
assorted colours baby beets, peeled * 1 clove garlic, minced
cut into 1cm slices
* 3 springs thyme
* 2cutmedium purple potatoes, peeled and
into1 cm slices * pinch salt
* pinch black pepper
* 3 tablespoons olive oil
* 1 tablespoon balsamic vinegar
* 1 small yellow onion, thinly sliced
* ½ cup Gruyere cheese, grated
* ½ medium fennel bulb, thinly sliced
42 |
Preheat oven to 200 C. Toss slices beets and purple potatoes with 1 tablespoon of
olive oil, pinch salt and black pepper. Bake vegetables for 30 minutes until potatoes
are done (they take less time than beets) and remove them. Continue to bake beets
for a few more minutes until tender, about 10 more minutes. Set aside and cool while
making filling.
Reduce oven temperature to 190 C. Heat a medium saute pan over medium heat.
Add the rest of olive oil and cook onions, fennel, garlic, and a pinch of salt until
tender and slightly caramelized, about 10 minutes. Add balsamic vinegar, stir, and
remove from heat. Set aside and let cool slightly.
Remove tart crust from fridge. Lightly dock it with a fork. Place roasted vegetables
inside tart mould tightly packed. Spread caramelized onion and fennel mixture on
top and sprinkle Gruyere on top of that. Place tart dough on top and tuck it into the
edges.
Bake tart for 30 minutes until crust is golden brown. Remove from oven and let cool
for 5 minutes before inverting onto a plate. Serve warm or at room temperature.
You might also like to check out
Aran’s apple, gruyere and sage muffins. Worth the click-through.
What about a breakfast salad? The Kitchn shares some fun ideas here.
And savoury cake? The New York Times featured this French ham and gruyere one.
The Kitchn came up with this zucchini and olive version.
Or what about this pumpkin souffle from Nourished Kitchen
|
make your own
cream cheese!
This is so simple and effective and efficient and… I could go on…
* odoesn’t
ne tub of plain, full-fat organic yoghurt (I found it simply
work well with the commercial stuff…not sure why)
Pour the whole tub of yoghurt onto a large handkerchief-sized

square of cheesecloth or muslin. Bunch the ends like you’re
tying a sack and hang over a bowl. You’re going to be straining
out the whey, leaving a beautifully creamy curd in the sack
(that sounds wrong, somehow).
I tied mine with an elastic band and then to a wooden spoon

placed across a large bowl. Others have hung from a cupboard
doorknob or a chandelier!
Drain for 12-24 hours.
Keep the whey (you can store in the freezer) for fermenting
vegetables. And store the cream cheese in the fridge for up to a
month. Spread on muffins or toast or pancakes.
three breakfasty things to do with cream cheese

1. stir in some chopped fresh herbs and salt and
sandwich between two seed crackers
2. blend ¼ cup of smoked salmon and 1 tablespoon each
fresh dill, chives (or shallots) and a dash of olive oil
with a cup of cream cheese in a food processor. Serve
on a rice cake or toast.
3. or make these endive boats
44 |
Smoothies
+ other such meals in a cup
for breakfast and “just because”
If you’ve been a sugar addict for a while, chances are your gut
is in all states of disrepair. A morning smoothie, or green drink,
can be a wonderful once-a-day remedy for this. And serve as a
super meal on the go.
These smoothies cut to the chase – full of nutrition, swift to

make and a convenient dumping ground for extra supplements
for repairing the balance in your stomach and your gut lining:
antioxidant powders, green powders, slippery elm powder, chia,
liquid vitamins etc.
smooth smoothies
* Always add coconut oil just before you blend so it

doesn’t turn solid in the cold liquid. During the winter
months you may have to melt it on a gentle heat
before you put it in.
* Pa ut all ingredients in a tumbler and stab mix. This is

great way to save on equipment – make and drink
from the same vessel and simply rinse the stab mixer
blade in warm water.
* Remember to always use full-fat dairy in your

smoothies. Why? Click here.
* Ifreezer
f you have to eat on the run, place the tumbler in the
for a few minutes to set it so it doesn’t spill in
the car.
* Ismoothie
have an insulated travel cup which keeps my
cold and portable if I’m travelling. Great for
plane trips. Or use a jar with a good lid on it.
really-rather-sweet-green-meal-in-a-tumbler
This recipe evolved out of necessity. I wanted a green drink for those days when
I know I’m not going to be eating as well as I’d like, and that could travel (ie won’t
spill). The grapefruit and chia make this really quite thick. The Vital Greens (you
can use any “green” powder) adds nutritional kick and “sweetness”.
2 serves 2
* ½ grapefruit * handful of mint or coriander

* ½ green apple * a handful of ice
* 1 cucumber * ½- 1 cup coconut water
* hwatercress
andful of lettuce, rocket or * 1 teaspoon chia seeds
* Vital
2 teaspoons green powder, such as
* ½ lemon Greens
If you’re using a high-powered blender, toss all ingredients in together –pips and all - and
blend for a minute or so. This will make 2-3 servings. If you’re using a juicer, juice the
grapefruit, apple, cucumber, greens, lemon and herbs first. Then stir the remaining ingredients
in at the end. This will make 1-2 servings.
how to make your own almond milk
Simply blend 3 cups of water that has been boiled and slightly cooled with
1 cup of blanched or soaked almonds until smooth; sieve, keeping the pulp
(to use as almond meal in other recipes in this book).
For a visual version, Sarah at My New Roots has made this video.
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
* 1into
large carrot, peeled and chopped * ½ teaspoon pure vanilla powder
chunks
* pinch cinnamon
* 1 cup almond or coconut milk * 1powder
tablespoon vanilla protein
* ½ frozen banana
* 2 large ice cubes * tcoconut
oppings: shredded coconut,
butter, cinnamon, walnuts
* 1 tablespoon chia seeds 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 * ½ teaspoon cinnamon
* 1 egg * small pinch stevia
* small handful frozen berries * 1 teaspoon chia seeds
* 1 tablespoon coconut oil
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 Throw all ingredients into a blender, and blend until smooth. Joe uses
a Breville’s Centrifugal Juicer but I make mine in a high-powered
* 1 cucumber blender with a handful of ice and some coconut water. In a high
* 3 celery stalks powered blender it makes 2-3 servings.
* 3 cups spinach
48 |
i quit sugar cookbook Smoothies
Sweet stuff!
some pretty desserts and baked goodnesses
I’ve made all these recipes for various special occasions.

They’ve never failed to convert a sugar addict or two. However,
a little word before we start…
Most of these recipes do contain sweeteners – some fruit, rice

malt syrup, dextrose or stevia. They’re great as true treats, that
is, occasional indulgences.
But proceed with a little caution. Various studies have shown

that artificial sweeteners might contribute to weight gain. Our
brains expect sweetness to be accompanied by corresponding
calorie density, and when it’s not, we’re thrown off kilter.
This causes us to seek out calories from other sources to
compensate, and we overeat. Just sayin’…
safe sweeteners
Now might be a good time to familiarize yourself with the
various safe sugar alternatives and how much to use. They
differ a lot.
dairy-free coconut ice cream
I posted this recipe from Lee Holmes from Supercharged Foods a while ago and
boy did the crowd love it. Lee adds this serving suggestion now: I like to serve it
with toasted coconut flakes, mint leaves and a cinnamon stick.
4 serves 4-6
* 2 cups cold almond milk * 1(400

tin coconut cream
mls)
* ¼ cup almond pulp (left over
from making the almond milk) * ¼ cup coconut flakes
* 2 teaspoons powdered gelatine * 12 drops liquid stevia
* 4 organic egg yolks * 2 teaspoons natural vanilla extract
Pour almond milk into small saucepan, sprinkle gelatine over surface. Leave while the gelatine
softens. Put the saucepan over low heat and stir mixture until milk has heated and gelatine has
dissolved. Remove from heat and place saucepan in a sink of iced water so that milk can cool to
room temperature.
Put egg yolks in a blender and process until pale, about 1 minute. Add coconut cream, almond
pulp, coconut flakes, stevia, vanilla and a pinch of salt and process until well combined. Add
gelatine milk and blend for a few more seconds. Place in fridge and leave to chill.
Pour cold mixture into an ice-cream maker and churn following manufacturer’s instructions. If
you don’t have an ice-cream maker, pour the mixture into an ice-cream container and place in
freezer.
After 1 1/2 hours, mix it up with a stick blender or fork, then return it to freezer for an hour. Blend
mixture again to break up ice crystals, as these make the ice cream more icy than creamy. Freeze
until required.
The ice cream can be stored in the freezer for up to 2 weeks. It will be quite hard when it comes
out of the freezer, so leave it at room temperature to soften for 15 minutes before serving.
For a creamier ice cream, add two more egg yolks.
strawberry granita
Could there be a simpler, prettier dessert? Jane Kennedy and I both say no.
Jane says she experimented with this recipe a bit – with a few disasters along
the way. But the result is now perfected! Jane tells me it’s all about using
the most luscious, organic strawberries you can.
4 serves 4
* 2 cups strawberries
Tip the strawberries into a blender or food processor and whiz to a smooth puree (or use a
hand held blender). Pour into a rectangular container and freeze. Every few hours, remove
from freezer and beat lightly with a fork to mix in the frozen crystals. By the time it is frozen
firm, the granita should be quite granular with small icy crystals. Remove from the freezer
10-15 minutes before serving.
This sweet delight looks best served in glass. Got some old champagne bowls? Perfect!
50 |
i quit sugar cookbook sweet stuff
lime pound cake
Love coconut? You should definitely check out Kelly at The Spunky Coconut’s
homage to this wonderful nut. Kelly personally loves this recipe, which she
whipped up for an e-friend’s baby shower. You might like to keep the frosting
recipe on hand for other cakes. It’s a rippa!
Preheat oven to 170 C. Puree in a food processor:
* 1/2 cup lime juice

* 1/3 cup rice malt syrup
* 1/2 cup cashew pieces
Puree for about five minutes, until completely smooth. Add puree to a bowl.
Also add:
* 1/2 teaspoon liquid stevia * 1/4 cup tapioca flour

* 4 room temp eggs * 2/3 cup coconut flour, sifted
* 1/3 cup full-fat coconut milk * 1 teaspoon baking soda
* 1seed
/4 cup ghee, coconut oil, or grape-
oil would also probably work
* cgreasing
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 * 1/4 teaspoon lime zest

* 3 tablespoons rice malt syrup * 10 drops vanilla stevia
(or more as desired)
* 1/4 cup coconut flour
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
|
i quit sugar cookbook sweet stuff 51
pumpkin pie: three ways
I’ve played with this recipe a bit, in several directions. It’s a super easy recipe to make, mostly
because if it doesn’t look or feel or taste right, you can just add a little more of this or that. I’ve
provided three fun ways to make it, depending on your tastes and needs. One clever thing:
instead of the spices, you can replace with a Five Spice Mix (1 ½ tablespoons) that includes
fennel and mandarin peel. I usually add an extra dose of cinnamon.
1
pumpkin pie…with cream
The crust: Preheat oven to 180C. Combine melted butter,
nut meal and salt in a bowl and mix well (I find
* 2combination
cups almond or hazelnut meal (or
of both, or you can use LSA) the base “holds” better the more you work it,
releasing the oils in the nuts). Also, I mix in the
* ¼ cup butter, softened actual pie dish – no need to use a separate bowl.
* 1 teaspoon salt Press mixture into a 9 inch pie dish - the bottom
The filling: and sides. If it isn’t quite enough mixture, throw
in a bit more of both butter and meal (directly
* 3 eggs into the dish if you like). Cook for 5-8 minutes
* ½ cup rice malt syrup until it starts to turn golden.
* 1 ½ cups pumpkin puree Let the crust cool fully (place in fridge or freezer
* 1 teaspoon cinnamon if you have to). Cream eggs and syrup then
* 1 tablespoon fresh ginger, grated blend in the rest of the ingredients. If it’s a bit too
runny, add extra arrowroot. It should be a thin
* ¼ teaspoon each nutmeg and cloves,
ground custard consistency.
* rind of 1 lemon Gently pour the filling into the crust and bake for
about 45-55 minutes or until the centre of the pie
* 3/4 cup cream ‘sets’ (when it starts to crack away from the base
* 1-2 tablespoons arrowroot a little is a good sign). Remove from the oven
* 1 teaspoon salt and cool completely before putting in fridge.
Don’t be impatient – this pie is much better when it’s properly cooked and looks like a
baked custard.
It’s also best when left to cool for a good few hours…and is actually nicer the next day
when set fully.
It also works well frozen and thawed just a little!
Any leftover pumpkin filling pour into little cups or ramekins to make Pumpkin pie
puddings. Cook for about 40 minutes on a lower oven shelf.
52 |
pumpkin pie puddings pumpkin pie... with cream
2
dairy-free pumpkin pie…with coconut
Make as above but substitute as follows:
* use coconut oil instead of butter

* use less rice malt syrup (about ¼ cup)
* use coconut cream instead of cream
3
pumpkin pie puddings with nut crunch
8 makes 8-12
Make up the pumpkin filling as above (either option) and pour into small
(oven-proof) cups or ramekins and bake as above, but for 35-40 minutes.
Make up a small quantity of the base mixture (as above; make ¼ of

the amount), lay out on a baking tray and bake at the same time, for 10
minutes until golden. Sprinkle on top to serve.
You can always ditch the nut crunch and instead serve with a spoon of
yoghurt on top.
Great for kids for after school snacks!
Cover with cling film and freeze any you can’t eat straight up.
54 |
rhubarb macaroon slice
Scandi Foodie’s Maria created this one.
The rhubarb? A fruit? Well, technically it’s a vegetable (and one with lots of health
benefits, so say the Chinese) and doesn’t contain much sugar at all. I reckon you
could also use frozen berries, if you wanted.
Base Preheat oven to 180 C, and line a 25cm x 15cm baking

tray with baking paper.
* 1 cup quinoa flakes
* 1 cup coconut flakes For the filling, place the ingredients, along with a dash
of water (a couple of tablespoons) into a small saucepan.
* ½ cup rolled oats Bring the mixture to boil, then let simmer while you
* 1cacao
tablespoon raw pure
nibs
make the base and the filling. Stir the mixture every
now and then and just let it cook until quite thick. Set
* 1/3 cup virgin coconut oil aside to cool.
* 2 large egg whites For base, place quinoa flakes, coconut flakes, oats and
* 1 tablespoon rice malt syrup cacao nibs into a food processor. Grind the ingredients
into a fine-ish mixture, then add the coconut oil and rice
Filling malt syrup, grind until the mixture comes together. Beat
* 11 cup (200g) rhubarb, cut into
cm slices
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.
* 1 teaspoon ground cinnamon
* ¼ teaspoon pure ground
vanilla
For topping, beat egg whites in a clean bowl until thick.
Carefully fold in the coconut. Spread rhubarb filling on
* 1 tablespoon rice malt syrup base into a thin layer. Spread the coconut 'meringue' on
top.
Top
Bake for 25-30 minutes, then let cool completely before
* 3 large egg whites cutting. This is best eaten within 2 days. The top doesn't
* 1 cup fine desiccated coconut freeze very well, so I recommend eating it while fresh.
You could make this totally gluten free by using uncontaminated oats, or replacing the oats
with more quinoa flakes.
bedtime blueberries
Sarah at Everyday Paleo shares this one. She invented it when her kids were
wanting a bedtime snack. She gave in…with nutritious care.
* 2 cups frozen organic blueberries Preheat oven to 180 C. Layer the blueberries in
a pie pan and sprinkle the shredded coconut
* 1/2 cup coconut, shredded evenly over the blueberries, followed by the
* 1/2 cup almonds, sliced sliced almonds. Drizzle the entire dish with the
* 4squeezed
tablespoon orange juice, freshly orange juice and bake for 15 minutes. Finish
under the grill/broiler on high for another minute
or until the almonds start to brown.
|
i quit sugar cookbook sweet stuff 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 didn’t have a temperature gauge on the oven.
And still it worked out a treat. Proof that you can’t stuff this thing up!
The base: Preheat oven to 160 C. Crush pistachios in a food

processer until they are semi-fine chunks. Add
* 1orcup coconut, shredded
desiccated in coconut, almond meal and butter and rub
with your fingers. The more you rub, the more
* 1(orcup pistachios, shelled
hazelnuts)
you’ll release the oils in the nuts and achieve the
right dough-like consistency. Add more butter if
* 1(orcup (150g) almond meal
other nut meal or LSA)
required.
Press into a baking paper-lined 9 inch spring form

* ½ cup butter, softened to room
temperature pan (line the inner ring and base separately). Cover
the base and sides with your mixture to an even
Then the filling: thickness, about 1/2cm.
* 2cream
-3 boxes (250g each) Philadelphia
cheese (or make your own),
Bake for 5-8 minutes, until it starts to turn
room temperature
golden. Remove and allow to cool fully.
* 1 egg Meanwhile, in a large bowl, mix all remaining

ingredients. Don't over-mix, and try to keep
* dash vanilla powder aeration to a minimum while stirring - it will
* 2ortablespoons
sour cream
plain, full-fat yogurt make the thing puff up…then collapse during
cooking.
* 1/4 cup coconut cream Spoon the mixture into the base and return to
* ½ cup-ish rice malt syrup
(to taste)
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
I’ve eaten…perhaps a little creamier, even! I use the quantities below to make
four smaller serves and pour into little teacups and freeze. I pull one out, let it
thaw for about an hour, and eat on hot afternoons when I need chocolate.
2 serves 2
* 1/2 cup frozen berries (when

strawberries are in season
* 1 cup baby spinach leaves
I freeze in bulk, otherwise * ¼ cup raw cacao powder
supermarket frozen blueberries
or raspberries are great)
* 2 trays ice cubes
* pinch vanilla powder
* ½ soft avocado * ½ teaspoon stevia
Blend the lot in a blender, preferably a high-powered one. If you’re

using a regular blender or stab-mixer, add a little water. Pour into
bowls and serve immediately.
58 |
berries with caramelized cream
Gwyneth Paltrow’s kindly shared this recipe with me. She claims it
was something she invented – a fridge surprise – when she didn’t
have time to make a cobbler. I’ve just adjusted the sweetener.
This recipe takes seven minutes, she reckons. Time yourself!
* 2blackberries
½ cups (500g) blueberries,
and/or raspberries
* 1 organic egg white
* 1 cup (250g) mascarpone
* 2 tablespoons sour cream * 3 tablespoons stevia
* 2 tablespoons double cream * pinch salt
* 1 organic large egg * 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 |
savoury snacks
in an instant, for on the run and stockpiling
My aim in life is to invent the most nutritious, crunchy,

satisfying, portable snack using the least amount of ingredients
and steps. The below are all in the running.
Snacks on the savoury end of the spectrum are kind of where

you want to be heading when you quit sugar. Especially those
full of good, saturated fats and proteins. Why? They’ll curb
cravings and fill you up fast (and provide nutritional oomph!),
getting you through to your next square meal. Which is the
point of a snack, right?
how to make your
own activated nuts
Nuts and seeds contain poisons in the husk that can make them tough to digest. But!
Soaking, then drying them, causes them to sprout, activating their digestive enzymes. This
enables them to be better digested and metabolised. Know this: the more enzymes you eat,
the less of your own body’s enzymes are required to break down food…which keeps you
younger, longer. Activating also produces a crunchier, slightly toasty version of the original.
Almonds, walnuts, pistachios, pecans and pepitas work best. The “oily” nuts like
macadamias or cashews can go a little soggy (soak for 6 hours, no longer).
3 makes 3 cups Batch and freeze
* 3 cups nuts or seeds Soak the nuts or seeds overnight (except macadamias and
* water 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
* 2 tablespoons salt (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
Spicy nuts Mexican pepitas

Use walnuts and almonds and toss through Toss juice of 2-3 limes, 3 teaspoon chilli
½-1 teaspoon each of cinnamon, ground powder, and 1 tablespoon of salt over the
coriander, cumin and ½ teaspoon of ground seeds as you place them in the oven.
turmeric before placing in the oven
Salt + vinegar almonds Tamari pepitas

Lee at Supercharged Food showed me this After activating, grab a handful from the
clever trick for a truly moreish snack: Toss freezer and toss in a pan; add a splash
5 tablespoons of apple cider vinegar and 2 of tamari. It becomes a gooby, caramel-y
tablespoons salt over the nuts as you place glob pretty quickly, so remove from heat
them in the oven. almost immediately.
64 |
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 Preheat oven to 180 C. Wash and dry potatoes, brush with
butter and bake until soft.
* 2 tablespoons melted butter
* 1(cheddar
cup cheese, grated
or Monterey jack)
Split lengthwise and scoop out flesh [you can use this for a
mashed potato, or in my fennel soup or for a bunch of recipes
in Sally’s book ]
* 1chopped
bunch shallots, finely
Brush skins with butter, inside and out, and bake for about ½
* sour cream (optional) hour or until skins become crisp.
* getc
uacamole, crispy bacon bits
for garnish (optional) Serve with cheese, sour cream, and optional garnishes.
meal-in-a-biscuit crackers
20 makes 20
* sunflower
½ cup each chia seeds,
and sesame
Preheat oven to 160 C. Combine the seeds and meal in one
bowl, whisk the rest of the ingredients in another. Pour
seeds the liquid mixture onto the seeds and stir until thick and
combined.
* ½ cup almond meal or LSA
* 1/4 teaspoon salt Spread the mixture onto a tray lined with baking paper,
* 1(optional)
teaspoon dulce flakes using the back of a spoon until it’s ½ cm thick.
Bake for 30 minutes. Remove from oven, slice into crackers,

* 1 cup water flip over and bake for another 25 minutes. Cool completely on
* 2 garlic cloves, crushed the tray.
* 2(I teaspoon fresh herbs
like sage for these)
Serve with dips, mashed avocado or cream cheese. Or keep
at work for an afternoon crisp fix.
You might also like to try:
Nooschi’s microwaved chips

The Cooking of Joy’s garlic edamame
This divine spicy almond butter by Melissa at Clothes Make The Girl
And these little two-ingredients-or-less snacks from my blog.
|
i quit sugar cookbook savoury snacks 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. You’ll also find
it grated over salads in Japanese restaurants. You can substitute for turnip if you
can’t find one in your neighbourhood.
2 serves 2
* 2 large daikon Slice the daikon into 1/2cm slices, or use a mandolin. You
can either fry in a hot pan, turning once.
* 2melted
tablespoons coconut oil,
(or sesame or olive oil)
Or preheat oven to 200 C. Toss all ingredients in a bowl to
* salt coat the daikon, then arrange on a tray lined with baking
paper and bake for 20 minutes. Then turn the oven off
* rosemary, chopped (optional) and leave them to sit in the oven for 10 minutes. The dry
heat crisps them up.
66 |
"salted caramel" haloumi + apple
kale chips
* 1 bunch kale (cavalo nero) 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
* 1 tablespoon olive oil to do this is to grab the end of the stalk and then literally
* salt 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
* 1chickpeas,
can chickpeas or 1 cup of
soaked and cooked
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
* 1 tablespoon olive oil a single layer on a baking tray and bake for 45 minutes.
* 1rastablespoon
el hanout
garam masala or
superfood popcorn
* small handful popping corn In the microwave: Put popcorn and the butter in a brown
paper lunch bag. Roll down top of lunch bag to close.
* 1 knob butter or coconut oil Place in microwave for 2 minutes. Add the flavouring to
option 1: 1 tablespoon dried the bag and shake. Ready to go.
dulse flakes
option 2: 1 tablespoon In a pan: Heat oil/butter, add kernels and cover until the
nutritional yeast [for cheesy popping slows. Add flavouring once the corn’s in the
flavour] with 1 tablespoon bowl.
tamari or liquid aminos
totally nutty parsnip fries

* 3into
parsnips, peeled and cut
thin fry-like strips
Preheat oven to 200 C. Peel and cut parsnips into fry-
like strips. Mix the nut butter, olive oil, and salt. Add the
parsnips and toss with your hands to coat.
* 3(chunky
tablespoons nut butter
peanut butter –
unsalted and unsweetened – Line up on baking tray lined with baking paper and cook
or almond butter are best) for about 45 minutes until crisp.
* 1 tablespoon olive oil

* salt
|
i quit sugar cookbook savoury snacks 69
cheese puffs
I love Jane Kennedy’s take on the cheesy French gougeres.
“I set about trying to create that light, cheesy taste without the calories
and poof, here they are! They’re so more-ish that they almost seem too
good to be true, but you do need to make sure they’re eaten straight out
of the oven or they’ll start drooping and look sad,” she says. Noted!
* 4 egg whites Preheat oven to 200 C. Line a baking tray with baking paper.
* 1cheese,
tablespoon cheddar
grated Whisk the egg whites to form soft peaks. Gently fold in the
two cheeses, the cayenne and white pepper, and salt.
* 1cheese,
tablespoon Parmesan
grated Place neat, rounded spoonfuls of the mixture on the tray,
* pinch cayenne pepper leaving about 3cm between them to allow for spreading.
* pinch white pepper Bake for 8-10 minutes, or until golden brown. Serve
immediately.
* pinch salt
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 they’re still occasional indulgences. OK?
almond butter bark
This is one of my favourite treats. Hand it out to salted caramel fans
and see if it doesn’t make them smile in blissful surprise.
* 1/3 cup coconut oil, melted

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

1/3 cup butter and 1/3 cup almond meal/LSA instead.
Think this looks tasty? You might also like to try my raspberry ripe recipe.
candied pecans
4 makes 4 cups
* 4 cups pecans Preheat oven to 80 C.

* 3 egg whites Beat egg whites with salt in a clean bowl until even. Slowly
* pinch salt beat in syrup and vanilla. Fold in pecans until well coated.
* ¼- ½ cup rice malt syrup Spread on two buttered stainless steel baking trays and
* 1powder
tablespoon vanilla 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
tablespoons coconut oil, 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)
* powder
1 ½ teaspoons raw cacao
until firm.
* 2meal
tablespoons hazelnut
(optional)
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.
2
coconut butter
This is the cheapest, easiest, most nutritious and damn tastiest thing in this
book. Or at least the day I recipe-tested this for, um, the third time.
* 1 packet dried shredded unsweetened coconut

Process in a food processor for about 15 minutes (in a high-powered blender it will take
about 2 minutes) until a runny butter forms, scraping the sides of the bowl as necessary.
It can take some patience with a regular blender, but don’t give up before it turns runny. It
simply won’t taste the same.
Be sure to use a whole packet. This recipe doesn’t work in small quantities (the lack of
volume means it doesn’t “take” to the blender).
Store in a jar either at room temperature, or in the fridge, depending on the season and
climate.
Use as a soft spreadable paste on toast, sprinkled with salt (if stored in the fridge, you’ll
need to “cut” out a chunk and soften at room temperature before using) or melt and pour
on a pancake with some berries that you’ve simply stewed in their own juices.
Tip: pour into chocolate papers or small moulds or ice cube trays in keep in the fridge for
a white chocolate truffle-ish indulgence.
3
caramelized coconut chips
You can also make a savoury version using Ras el Hanout
or Chinese five-spice powder instead of cinnamon.
* flakes
1 cup unsweetened coconut
(the big chunky ones)
Toast the flakes in a non-stick pan over medium-high heat
for about 2-3 minutes. Stir frequently so they don’t burn and
have a nice toasty colour. In a bowl toss through salt and
* 1/4 teaspoon salt cinnamon. Allow to cool, then store in an airtight container.
* pinch cinnamon
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i quit sugar cookbook sweet treaties 75
76 |
three sweet balls
1
spirulina + sesame balls
12 makes about 12
* 1 tablespoon spirulina powder

* ½ cup almond meal
* 1 cup nuts (almonds or brazil nuts are best, preferably activated.
To make your own, click here), chopped roughly in a food
processor.
* ¼ cup sesame seeds

* ½ jar almond spread
* ½ cup tahini
* 1 teaspoon stevia
* extra sesame seeds, for coating
Blend all ingredients in a bowl, mix to combine into a smooth “goob”. Add
in extra almond meal if it feels a bit wet, or extra tahini if a little dry
Grab little handfuls and roll into balls, then roll in the extra sesame seeds
to coat. Place on a tray lined with baking paper. Stick in the fridge for an
hour. Again, these will keep for several weeks.
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i quit sugar cookbook sweet treaties 77
2
chocolate nut balls
This recipe has proven to be the most popular I’ve shared.
It’s derived from a nutball recipe Nora Gedgaudas sent to me and
produces the most nutrient-packed little parcels going around.
24 makes about 24
* ½ jar almond spread One of these flavours:
* 2brazil
½ cups nuts (almonds or
nuts are best, preferably
* vanilla powder
activated. To make your own, click * lsweet
iquorice root tea (gives it a very distinct
kick)
here), chopped roughly in a food
processor. * stevia
* ½ cup raw cacao powder (to taste) * cinnamon
* (not
2 big handfuls coconut, shredded
desiccated and not flakes,
One or more of these “filler” ingredients, to adjust
although if you can’t find a
the consistency, if you need to/want to/have
shredded version, the former them in the fridge anyway:
options will do)
* almond meal
* ½ stick organic salted unadulterated
butter, softened. Or use the whole
* LSA
stick (200-250g) if you don't have * protein powder
coconut oil.
* chia seeds
* 4softened
-5 heaped tablespoons coconut oil,
* 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.
3
sweet potato balls
16 makes about 16
* 1 cup sweet potato puree * 1 tablespoon coconut flour

* 3 tablespoons coconut oil * syrup
1 teaspoon stevia or 1-2 teaspoons rice malt
* 2fridge)
tablespoons coconut cream, (kept in
* 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 you’re primed with nutrition when you make
your conscious choice to indulge or not. It also means
you’re giving your body the best chance of being able to
recalibrate and balance itself, which really is key when
you go through the initial sugar detox period.
These meals all incorporate ingredients that are alkalising,

cooling and detoxing. Dose up on one or three of these
a day and you’ll be feeling energised and balanced…no
sugar required.
cooling avocado soup
2 serves 2
* 1 large, ripe avocado or 2 small * 1/4 cup coriander

* 2 small cucumbers * 1 shallot, chopped
* 1/2 cup coconut water * 1 garlic clove, chopped
* juice ½ lime * pinch cayenne pepper or cumin
Blend all ingredients in a blender or food processor until smooth. If the soup is too thick, add
more coconut water. Pour into two bowls and cover with a plate of cling wrap and refrigerate
for an hour. Garnish with a dollop of yoghurt and some shallots.
If you’re making this with a soup blender, add an additional ½ cup of coconut water.
For a slightly different take, try this Raw Green Veggie Soup from The Alkaline Sisters.
cheesy green mish-mash soup

The great thing about this soup is you don’t have to try at all. Don’t bother cutting
too precisely, don’t worry if you only have broccoli in the fridge…it’s all good. Just
get the green goodness in and life flows from there. A great recipe for using up
vegetables that are lying around. Oh, and kids love it.
6 Makes 6 servings Batch and freeze
* 3ghee
tablespoons coconut oil,
or butter
* stock
4 cups vegetable or chicken
* 2 cloves garlic, chopped * 1loosely

cup coriander, basil or parsley,
chopped
* I onion, roughly chopped
* 6combo
cups green vegetables. A * 1leaves
cup rocket or watercress
(if you have them)
of zucchini and broccoli
is best. Throw in some
celery, too, if you have some,
* juice 1 lemon
including the leaves * ½ cup sharp Cheddar, crumbled
* big pinch salt
In a large pot, sauté the onion and garlic. Add the vegetables and stir for
a minute. Add the stock. Bring to a boil, simmer 10-15 minutes. Stir in the
spinach and herbs and salt.
Turn off the heat and puree with a stick blender until smooth. Whisk in lemon
juice. Serve with a dollop of yoghurt or sour cream and a drizzle of olive oil. Or
stir through the cheese.To make this in a Vitamix, omit the cooking oil and
blend all the ingredients for about 6-8 minutes (adding the cheese in the final
30 seconds).
If you’re making this with a soup blender, chop all vegetables into small cubes
first. Omit the oil and place all ingredients in the blender (except for the lemon
and cheddar). Blend as per instructions. Stir in cheese and lemon to serve.
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 – they’re cheaper, but also pine nuts are quite fragile and can go
rancid quickly.
In all cases you can choose to use Parmesan, nuts, or a combination of

both. When omitting Parmesan, add a little extra salt. If you have some
spinach or rocket leaves lying around, feel free to add them to any of the
recipes below to add extra green love.
kale pesto
I prefer this one with Parmesan instead of nuts, but your call.
* 1removed
medium bunch kale, stalk
and steamed
* 2 garlic cloves, peeled
* 1/4 cup Parmesan
* 2(ormedium shallots, peeled
green onions work too) * juice 1 lemon
* 1/4 cup olive oil * salt and pepper to taste
Place all ingredients in a food processor or blender, and process until
creamy and very well blended.
Store in a sealed container in the fridge for up to a week. Or cover with a

layer of oil and freeze.
coriander pesto
Coriander, or cilantro, is fantastic for detoxing and chelating. You can read
more about it here.
Make as above (either with cashews or Parmesan), but use 2 cups fresh
coriander. Substitute lemon for lime juice and add ¼ teaspoon of cayenne
pepper.
I prefer cashews with basil…it tempers the flavour best. I use ½ a cup for
this recipe, but you can make a less creamy version with less.
|
i quit sugar cookbook green + clean meals 81
kale pesto
green eggs, recipe p.33
82 |
basil pesto
* 2 cups basil leaves * 2 garlic cloves, peeled
* 2onions
medium shallots, peeled (or green
work too)
* ½ cup cashews
* juice 1 lemon
* ¼ cup olive oil * salt and pepper to taste
Soak the cashews for 1-4 hours in water. Then place all ingredients in a food processor or blender,
and process until creamy and very well blended.
Store in a sealed container in the fridge for up to a week. Or cover with a layer of oil and freeze.
broccoli pesto
Make as above (either with cashews or Parmesan), but use 2 cups of lightly
steamed broccoli. Personally, I prefer Parmesan with this one.
8 clever ways to eat your pesto
1 Broccoli pesto quinoa 4 saute it with other vegetables like

brussel sprouts or asparagus
2 serves 2
* ½ cups cooked quinoa, or you can use

pasta instead 5 spread on rice cakes or toast
* ½ extra cup broccoli

6 add to scrambled eggs
* 1/3 broccoli pesto, as above
* dash heavy cream or ½ soft avocado
When making the pesto, add the
7 Basil Pesto + zucchini fettucine
cream at the end and blend briefly 2 serves 2
until creamy and smooth. Also, steam
an extra 1.5 cups of broccoli.
* 2 zucchini
Toss the quinoa and broccoli florets * 1/3 the basil pesto
(that haven’t been used to make the
pesto) with the broccoli pesto. Pour Using a mandolin or potato peeler,
some extra oil over the top, add extra slice the zucchini into long fettucine-
pesto or a squeeze of lemon juice and like strips. Mix in the pesto and
a sprinkle of feta. serve into two bowls with an extra
drizzle of olive oil and a sprig of basil.
2 mix a pesto with goats cheese, or
cream cheese, for a dip
8 Try this New York Times recipe
for pasta with kale pesto and roast
pumpkin
3 dollop a spoonful over a grilled white fish
|
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.
* 2thelarge fennel bulbs, sliced (reserve * 6 cups chicken stock

leaves for garnish)
* 2 cloves garlic, chopped
* 2 leeks, sliced * 2use
red potatoes, chopped (or you can
* 4 tablespoons butter a cup of leftover rice)
* 2mixture
teaspoons fennel seeds, or a * yshavings
oghurt or sour cream or Parmesan
of fennel and anise seeds
and ground liquorice root
* 4 slices pancetta
* awhite
splash of apple cider vinegar or
wine * salt
In a big pot, sauté the fennel and leeks in butter until soft and add the seeds. Splash
the apple cider in, stir a little, pour in the stock. Bring to the boil and add the garlic and
potatoes; cover and simmer for 30 minutes. Blend with a stab-mixer.
Fry or grill the pancetta until crisp; let cool, then crumble.
Serve the soup with a dollop of yoghurt/sour cream/Parmesan, pancetta crumbles and
snipped fennel leaves.
84 |
3 sweet soups
forget dessert hankerings!
Try making one of these numbers when you’re a bit moody or need some comfort.
(You know, those days when you’d normally reach for the chocolate.)
1
roasted capsicum soup + Finnish scones
These next two soups are from Maria at Scandi Foodie.
They cleverly pack in some nutritious sweetness.
2 serves 2
Capsicum soup: Preheat oven to 225C. Place the capsicums on

a roasting tray and roast for 15 minutes or until
* 2 red capsicums (bell peppers) the skin has slightly blackened. Remove from the
* 100g day-old sour dough bread oven and place the capsicums in a plastic bag.
* 1 heaped tablespoon almond meal Leave to cool, then peel the skins off. Place all
ingredients in a food processor or in a blender
* 2 cups vegetable stock and blitz until smooth. Serve warm or cold with
* freshly ground black pepper the Finnish scones.
Finnish scones: Preheat oven to 225 C. Mix the dry ingredients

together in a bowl. Pour in the water and the
* 1 ½ cups wholemeal spelt flour oil and mix until smooth. Divide the dough into
* 1 ½ teaspoon baking powder two. Place the dough on a baking tray lined with
* pinch salt baking paper and pat into 1 cm disks. Using a
knife, cut each disk into 4 sections (you don’t
* ¾ cup water need to cut all the way to the bottom). Bake for
* 1 tablespoon olive oil 15 minutes. Serve warm.
86 |
2
beetroot + liquorice soup

2 serves 2
* 1 tablespoon coconut oil * 2 teaspoons ground liquorice

* 2chopped
cups (550g) beetroot, peeled and * pinch salt
into cubes
* 2 teaspoons pink peppercorns, slightly crushed
* 1and
large knob fresh ginger, peeled
grated * 1 litre water
* 3 shallots, chopped finely * ½ cup almond milk
Heat the coconut oil in a large saucepan. Add the beetroot and ginger and cook for a few minutes.
Add the green onions, liquorice, salt, peppercorns and water and let the soup simmer on low heat
for 30-40 minutes or until the beetroot is tender. Set aside to cool.
Purée the soup in a blender. Stir in the almond milk. If you’re making this with a soup blender,
chop all vegetables into small cubes first. Omit the oil and place all ingredients in the blender.
Blend as per instructions. Serve warm or room temperature.
sweet potato soup

* 1 tablespoon coconut oil * 1extra
cup red lentils, rinsed (optional; add an
sweet potato if you choose to omit)
* 1 brown onion, finely chopped
* 1 teaspoon ground cumin * 1into
medium sized sweet potato, peeled and cut
chunks
* ½ teaspoon ground turmeric * 5-6 cups water
* ½ teaspoon yellow mustard seeds * 1 tablespoon tamari or liquid aminos
* pinch salt * 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.
* 2chopped
00g beef sirloin or fillet, hand * fistful shallots, sliced
* 1/3 cup roasted rice *
* fistful fresh mint, shredded dressing:
* fistful flat leaf coriander, shredded * 1/3 cup lime juice

* fistful Vietnamese mint, shredded * 1 teaspoon roasted chilli powder
* fistful eschalot, finely chopped * 1 tablespoon fish sauce
* fistful red chilli, finely diced * 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) * 2 carrots * ½ bunch dill, leaves picked

* 1 can 3-bean mix (150g) * juice and zest ½ lemon * 180g hot smoked salmon, flaked
* 1diced
large red onion, finely * 6 egg whites * 1and
tablespoon each pumpkin
sunflower seeds
* 1 cucumber, diced
* 1 green apple * 1podded
cup peas, fresh * 2 tablespoons olive oil
* 2 large celery sticks * feta cheese to garnish (optional)
Rinse and drain chickpeas and mixed beans. Place into a bowl with finely chopped red onion.
Using a juicer, juice apple, 1 celery stick and 1 carrot. Mix with lemon juice and zest. Pour this
juice over chickpea, bean and onion mix, cover and refrigerate overnight.
Lightly beat egg whites and pour into a large hot non-stick skillet. Cook a few minutes each
side, then turn the omelette out onto a board and roll up. Allow to cool and slice finely.
Drain the chickpeas and bean mixture. Place into a large bowl, retaining the liquid. Add
1diced cucumber and 1 diced carrot with all remaining ingredients.
Whisk half of the reserved liquid with olive oil and drizzle over the salad to serve. Crumble feta
over the top if desired.
Michael’s note: Hot smoked salmon is available in most good supermarkets and delicatessens.
Alternatively, you can use fresh cooked salmon or trout.
Why don’t you also try cured salmon with beetroot and chives?
|
3 green hash meals
I love making a hash of my lunch. Hashes are all about efficiency and
sustainability and heightened flavour. For me they entail mixing up
leftovers - grains, meat, beans, vegetables - from the night before and
frying them with some cheese and/or an egg and tossing through some
fresh herbs for zing. I also like to squeeze lemon on top, to cut through
any saturated flavours.
I don’t use “exacts”…just a handful of this or that or what I’ve got. This is
a great opportunity to play and get a little bit loose. You have permission!
Handy tip: I toss chia seeds through many of these kind of meals...
they soak up any excess liquid and make the meal seem weightier and
goobier. They also add instant protein and fibre...a boon if you’re travelling
a lot and need to make sure you’re getting enough of both.
warm sprouted
pea hash
Tip: When cooking pumpkin, a liberal dash of salt in the pan will
tenderise things nicely and speed up the cooking process dramatically.
90 |
1
pumpkin + pepitas hash

* pumpkin, chopped into * coconut, flakes or
2cm chunks shredded
* coconut oil * frozen peas
* salt * par-cooked
‘n’ frozen
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 * spinach
* chicken
stock or liquid aminos * avocado
(a dash, with a dash of water)
* chia seeds (optional)
* anchovies, chopped * frozen corn kernels
* feta (optional)
Sauté the sprouted legumes in some chicken stock (a block or three from
the iceblock tray). Click here for my directions for making sprouts. Add
the anchovies to the pan, then the feta and and toss quickly, to wilt the
spinach a little. Then add the rest of the ingredients and remove from
heat to serve.
mushroom mush hash

* mushrooms * milk
* shaved ham, torn up * chia seeds
* eggs
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.
|
green dream chlorella cream
Chlorella is the ultimate detox aid and can help your body alkalise and settle as it fights the blood
sugar blues. I loved this ingenious trick for incorporating it into a meal that Sarah at My New Roots
developed. She sweetened it with honey. I’ve substituted with rice malt syrup.
A little note: chlorella can come on strong and, um, sweep things out a little fast in some people.
You can read about my experience here. So, what I’m saying is, don’t binge on this one!
* ½ cup rice malt syrup, melted In a small jar, combine syrup and chlorella carefully.
* 1-3 teaspoons chlorella Add the tahini, one tablespoon at a time and whisk. Store
* 2-4 tablespoons raw tahini 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.
|
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 * 1 tablespoon rice malt syrup

* ½ can coconut cream * (preferably
¼ tablespoon chia seeds
white ones)
* juice 1 lime
* ¼ cup coconut water * ¼ teaspoon salt
Blend all ingredients in a food processor or use a stab-mixer. Beat to a creamy liquid and
spoon mixture into your ice cream moulds, inserting the stick. Freeze (four hours will do it).
You can also make this one by using the flesh of a baby coconut, using ¼ cup of the water.
sweet potato casserole

This is a great side dish for “special-ish” occasions
or an easy Sunday night no-fuss meal.
* 3potatoes
cups cooked, mashed sweet * ½ cup chopped pecans (preferably
activated)
* 1/3 cup almond milk * 1 teaspoon cinnamon

* 1 tablespoons rice malt syrup * ½ teaspoon ginger
* 1 teaspoon vanilla powder * ½ teaspoon allspice
* pinch salt * coconut oil, butter or ghee for greasing
Preheat over to 180 C. Mix the first five ingredients together and pour into a small lightly greased
baking dish.
In a small bowl, toss the rest of the ingredients, then sprinkle evenly on top of the sweet potato.
Bake for 30 minutes.
94 |
i quit sugar cookbook sugar-free kids
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i quit sugar cookbook sugar-free kids 95
96 |
zest ‘n’ poppy cookies
I came across a similar recipe to this one on Elana’s Pantry, and adjusted it slightly.
Great for kids’ parties.
12 makes 12-16
* 2 tablespoons grapeseed oil * 1 ¾ cups almond flour

* 1 ½ tablespoons stevia * pinch salt
* 1 tablespoon vanilla powder * 1 tablespoon poppy seeds
* 1 tablespoon lemon zest * 1 egg white
Preheat oven to 180 C. In a large bowl, combine oil, stevia, vanilla and lemon zest. Add
the flour, salt and poppy seeds and work with your fingers for a good five minutes – this
will release the oil in the meal and form a better dough.
Roll dough to about 1.5cm thick. Cut into shapes with a cookie cutter. Brush with lightly
beaten egg white to give it a pretty gloss. Bake for 6-8 minutes, until it gets a light golden
brown tinge around the edges.
Use a bunny cutter to make a batch of Easter cookies.
If you can’t be bothered with cutters, roll the dough into balls and squish flat.
|
i quit sugar cookbook sugar-free kids 97
fluffy carrot mousse
4 serves 4
* 5-6 cups carrots, chopped * 1 tablespoon orange rind

* 2 tablespoons rice malt syrup * 3 eggs
* ½ teaspoon nutmeg * ¼ cup almond meal
* ½ teaspoon cinnamon * coconut oil, butter or ghee for greasing
Preheat oven to 180 C. Steam the carrots for 15-20 minutes, until soft. Then blend the
carrots and the rest of the ingredients in a blender until smooth. Pour the lot into a small,
greased baking dish and bake for1 hour, until browned around the edges and done in the
center
Serve warm out of the oven, or allow to cool, then refrigerate overnight and serve cold.
Whip up a batch and pour into individual ovenproof cups or ramekins for after-school
afternoon tea.
sugar-free nutella
The real stuff is a dire sugar explosion.
This version will fool even the most skeptical child.
* 1 cup hazelnuts * 1 tablespoon vanilla powder

* 1/4 cup raw cacao powder * 1 tablespoon macadamia oil
* 4 tablespoons rice malt syrup * ½ cup coconut milk
Preheat oven to 180 C. Bake the hazelnuts for 8-10 minutes, until browned. Rub most of the
skins off - they can be a bit bitter (you don’t have to be too precise). Now grind the nuts in
a food processor to a smooth consistency.
Add the rest of the ingredients and process until well mixed. Feel free to add extra coconut
milk if you want more of a sauce consistency.
Store in the fridge.
And what about this as a snack: Pumpkin pie puddings with nut crunch
I also love these ideas:
From Everyday Paleo, some Easter treats.
From Cotto e Crudo, these fresh berry and custard tartlets.
From Nourished Kitchen, sweet potato hash browns.
From Delicious Obsessions, this very clever magic shell ice cream topping.
98 |
i quit sugar cookbook sugar-free kids
SAUCES
Sauces are a sugar-quitter’s stealth enemy. They are full of sugar,

wrapped up in a seductive savoury and often “low-fat” package.
My advice is to avoid all commercial sauces. Tomato and barbeque
sauces from the supermarket shelf contain up to 50% sugar... that’s
more than in chocolate topping! Sweet chilli sauce contains over
40% sugar. Reduced-fat sauces and spreads can contain double the
amount of sugar (fat is replaced with sugar to make up for texture
and taste). Or, in the case of mayonnaise, ten times as much!
Here are some simple swaps for everyday dressings to consider:
Barbeque sauce (52% sugar) for mustard (less than 1% sugar)
Balsamic (15% sugar) for apple cidar vinegar (less than 1% sugar)
Sweet chilli sauce (42% sugar) for Tamari (less than 1% sugar)
mayonnaise
This recipe uses whey, which preserves the mayo longer – two to three months.
Use the whey that’s left over from when you make your own cream cheese.
If you don’t have any, cool, but use up the batch within a week.
* 1 egg * 1 tablespoon whey

* 1 teaspoon Dijon mustard * salt
* 1 tablespoon lemon juice * 1 cup extra virgin olive oil
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
* 2(2.5
cans tomatoes or a large jar * 1 tablespoon rice malt syrup or 2 teaspoons stevia
cups) of passata
* ¼ teaspoon each ground allspice, cinnamon,
* ½ onion, chopped cloves and cayenne pepper
* 1/3 cup apple cider vinegar * salt and fresh ground black pepper to taste
Bring all ingredients to a boil in a saucepan, reduce heat to a simmer for about 50 minutes,
until it reduces by almost half and is quite thick. Blend with a stab mixer, or put through a food
processer. If it’s still a little runny return to the heat for a little longer.
Store in a clean glass jar for up to a month in the fridge.
You can also do this in a slow cooker: cook all ingredients on high for 2 – 2 ½ hours. After stab-
mixing/blending you might want to return it to the cooker for another 30 minutes, without the
lid to thicken it.
I divide my mixture and freeze half so it doesn’t spoil.
If you want to make a naturally fermented version with whey (which will keep longer and is
better for you, this recipe from Nourished Kitchen is fab.
Alternatively, for a tomato chutney recipe, check out this one using stevia.
barbeque sauce
* 1 cup tomato sauce * 1 tablespoon paprika
* 2 tablespoons apple cider vinegar * 2 tablespoons chilli powder
* 1 garlic clove, minced * 1 teaspoon Tabasco sauce
Mix all ingredients and store in a clean glass jar for up to a month in the fridge.
100 i quit sugar cookbook sauces |

A final cup of tea
One of the best sugar craving fixes is making a cup of tea…
It can distract you for five minutes; enough time for the gripping for “more” to pass.
It can calm you, and restore some calm, gentle steadiness. Muriel Barbery writes in her
philosophically delicate novel The Elegance of the Hedgehog: “Yes, the world may aspire to
vacuousness, insignificance surrounds us. Then let us drink a cup of tea. Silence descends..."
lavender tea with almond milk

This is an idea from Lee Holmes’ Supercharged Food cookbook. Lee says:
Lavender tea has a delicate floral scent and is the perfect antidote to calm and
relax. I like to drink it before bedtime for a guaranteed deep night's sleep.
* 1 handful dried lavender blossoms * ½ cup almond milk

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

* 1 teaspoon dried lemongrass * 1 teaspoon dried ginger root
Make up a pot of tea. Let cool and then place in the fridge and serve cold.
chocolate peanut butter hot cocoa

Angela at Oh She Glows chose this hot beverage for us.
Wintery indulgent goodness in a cup!
* 1 can coconut milk (400 ml) * pinch salt, to taste

* ½ cup almond milk * 4 tablespoons of rice malt syrup, or to taste
* ½ cup raw cacao powder, sifted * cacao nibs to garnish (optional)
* 2 tablespoons all natural peanut butter * 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.
i quit sugar cookbook sauces | 101

want a little bit more?
Visit iquitsugar.com for more advice, tips and tricks, recipes, and more.
Follow I Quit Sugar on twitter at Twitter.com/IQuitSugar,
Join the conversation on the I Quit Sugar Facebook page at facebook.

com.IQuitSugar
Check out Pinterest at Pinterest.com/IQuitSugar for more recipe

inspirations.
You can also see our sugar-free finds on Instagram at

Instagram.com/IQuitSugar.
Subscribe to the weekly newsletter at IQuitSugar.com, for highlights from

the blog and regular giveaways.
some nice resources

If you’d like to know how much fructose is in your fruit, this is a great
breakdown.
The lovely Jane Kennedy has a great iPhone app out – called OMG! I can
eat that? - where she shares some of her favourite recipes.
Nourished Kitchen do a fantastic (mostly sugar free) meal plan

subscription, with lessons on how to ferment, make your own stock and
so on. Wholesome stuff!
On meal plans, check out Simply Sugar and Gluten Free’s “Meal Planning
Made Simple”.
Need some knife skills? Try this quick youtube clip.
Or, here’s Jamie Oliver showing the world ‘how to cut almost anything
with three knife techniques’.
Lee Holmes has a number of activated nut products, you can buy online.
Check out this clever iPhone app – for recipe sharing.
Try to shop seasonally. Here’s a guide to fruit and veggies and their
seasons in Australia. Or check out Eat The Seasons for guides to the US,
Canada, UK and Ireland.
102 |
i quit sugar cookbook extras
for the bookshelf
In addition to the recipe books mentioned, the below are great "learn more about this stuff"
resources in the form of books and ebooks.
Sally Fallon's Nourishing Traditions
David Gillespie's Sweet Poison and Big Fat Lies
Gary Taubes’ Why We Get Fat
Nora Gedgaudas' Primal Body Primal Mind
Chris Kresser’s Healthy Baby Code
Natalie Kringoudis’ Fertilise Yourself
Robb Wolf’s Paleo on a Budget
folks to follow on twitter

In addition to the contributors of this ebook, I also like to follow:
Marion Nestle
Gary Taubes
Michael Pollan
Mark Bittman (NYT)
i quit sugar cookbook extras | 103

Thank you to
the I Quit Sugar team
Making this cookbook was a labour of culinary
love, and a massive team effort. I’m so, so Who'd have thought
grateful for the care and commitment these making an ebook could
kids below kicked in. be so much fun, hey?
Here’s how we did it:
The project started when I realized if I was
going to preach sugar free, I had to come up
with some new, exciting ways to go about
eating. I eat a lot. It was a matter of necessity.
So I started playing with ideas. Tweeting
and instagraming my creations and getting
feedback.
Then Jo Foster got on board. She’s my right-
hand chicken. She corralled my ideas and
recipes together and made it all make sense.
She’s fabulous like that.
Then I met Marija Ivkovic and Faustina. And
they said, over dumplings, “we’re on board”.
We decamped to Marija’s Rokeby Studios in
Melbourne’s Collingwood to put the thing
together.
Stylist Lee Blaylock came on board and brought properly abundant props and we got cooking.
And eating.
Then, via my blog, I e-met Lisa Valuyskaya. She designs ebooks. And she shook things up to
make the tomb you see here before you. The fact she lives in Rome, Italy was no drama. It was a
virtual romp that we had!
plus lovely Lisa at ideastylist.com
Be well, be satiated,
team's favourite recipes
Sarah Lee
Faustina Marija
I have re
cently bee
sugar an n trying to
d reallly quit
the break s tr ug gled wit
fast idea h
please!! S s .. n
arahs boo o more eg gs
amazing k
ly innova is full of
ideas . My ti v e breakfa
fa st
the Coco - vourite has to be
nutty gra
the crunc nola . I lo
hie textur ve
nuts and eo
the cocon f all the
w o n d er f u ut g
l sweetne ives such a
ss to it all
I’m (quietly) addicted to the .
‘salted caramel’ haloumi Cream cheese!
and apple bliss. Because I had no idea it was so
who doesn’t love the idea easy to make! Cream cheese with
of a sweet haloumi treat?! anything is my perfect breakfast.
(cream cheese with a spoon
works, too.)
Jo
t of this Lisa
The granola is ou
delicious
world! Finally a
kie that
gluten free brek
rice puffs!
doesn' t contain
Cheese Cake - Did someone say

Marija CHEESE! I'm all about cheesy
cheese.. it's my weakness .. you could
have fooled me.. this is amazing!
index
activated nuts raw cacao powder
coco-nutty granola chocolate peanut butter hot cocoa
candied pecans chocolate berry mud
spirulina + sesame balls avocado chocolate mousse
sweet potato caserole coconut chocolate butter
chocolate nut balls chocolate nut balls

cacao nibs
make your own activated nuts
pumpkin puree almond butter bark
pumkpin pie porridge chocolate peanut butter hot cocoa
pumpkin pie with cream

coconut oil
make your own puree
coco-nutty granola
par-cooked-n-frozen veggies chewy pumpkin + coconut muffins
pumpkin + pepitas hash dairy-free pumpkin pie
frittatinis chocolate nut balls
energy meffins sweet potato soup
eggy muggins beetroot + liquorice soup
pumpkin + pepitas hash

almond meal
fluffy pumpkin + chia muffins
lime pound cake
daikon chips
crunchy nut cheesecake
superfood popcorn
almond butter bark
spirulina + sesame balls
coconut chocolate butter
roasted capsicum soup + Finnish scones
sweet potato balls
zest 'n poppy cookies
fluffy carrot mousse
106 |
i quit sugar cookbook extras
coconut cream avocados
avocado + coconut popsicles chocolate berry mud
dairy-free coconut ice cream avocado chocolate mousse
dairy-free pumpkin pie cooling avocado soup
crunchy nut cheesecake broccoli pesto quinoa
avocado chocolate mousse warm sprouted pea hash
sweet potato balls avocado + coconut popsicles
coconut water chicken stock

avocado + coconut popsicles cheesy green mish mash soup
chewy pumpkin + coconut muffins foolproof fennel soup
really-rather-sweet-green-meal-in-a-tumbler warm sprouted pea hash
cooling avocado soup make your own chicken stock

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

chia seeds
easy peasy z'chini blinis
really-rather-sweet-green-meal-in-a-
cheesy breakfast biscuits tumbler

coconut flakes
carrot cake smoothie
coco-nutty granola
avocado chocolate mousse
pumkpin pie porridge
dairy-free coconut ice cream
chocolate nut balls
warm sprouted pea hash
almond butter bark
mushroom mush hash
caramelized coconut chips
|
i quit sugar cookbook extras 107

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cookbook

Plus contributions by Gwyneth Paltrow, Maggie

If we haven’t met, three short lines to put things in place:

I’m an Australian journalist, TV host and blogger. I’ve hosted

I wrote a book about it – I Quit Sugar: A Sweet 8-Week Program –

To learn more, go here.

(Oops, that was four lines!)

Which led to I Quit Sugar: A sweet 8-Week Program.

It doesn’t help that the nutritional bodies we rely on to advise us as

I soon learned just about everything we eat is laced with sugar. I

Which has led me to The I Quit Sugar Cookbook.

I grew up on a semi-subsistence property where a whole lot of

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

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

If you’ve read my ebook I Quit Sugar: A Sweet 8-Week Program, you’ll

These recipes are a combination of things I eat regularly, plus a

Why are the recipes mostly gluten and grain free?

Are the recipes suitable for those with fructose malabsorption?

Is this a Paleo cookbook?

Hmmm, not strictly. Mostly because I don’t subscribe to dietary labels.

You can also check out these butchers online:

the best cooking oils

Stability and fatty acid chain composition

get a spice ‘n’ sauce stash

The basic kit:

Extra gadgets I love:

For 10 foods to freeze now, click here.

3. Blanch them to 60% done: using a

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

Here’s instructions for activating nuts

To make a nourishing bone broth, click here.

To make a stock from leftover roast chicken bones, click here.

Almond meal = almond flour = any kind of nut flour

Coconut oil v coconut butter?

Arrowroot = tapioca = coconut flour

These are all thickening agents.

Grapeseed oil = avocado oil = butter = coconut oil = macadamia oil

For more on safe sweeteners, browse here.

1 cup sugar/granulated stevia = 1 teaspoon liquid stevia

Rice malt syrup

Click to print just the page with

Click to convert the measurements

if you like!). convert Grams

Maggie Beer (photo by Tony Lewis)

Also featuring contributions from…

Kelly from The Spunky Coconut Jessica from Delicious Obsessions

Alice from Cotto e Crudo The team at The Kitchn

The team at Nooschi Elana from Elana’s Pantry

Joy from The Cooking of Joy

The biggest dilemma for anyone quitting sugar? What are we

Well, a lot, actually. But it just means letting go of the notion

The aim at breakfast time is to eat plenty of protein and friendly

Since quitting sugar, my breakfast is now all about eggs,

some ideas to toss together fast

This haloumi and apple creation is a moment in instant

Cream cheese or coconut cream and frozen berries in a

8 serves 8 Batch and freeze

disc is best) Combine grated zucchini and salt in a colander

easy peasy z'chini blinis

8 makes 12-16 Batch and freeze

* 8 eggs Preheat oven to 170 C. Beat eggs in

* 3 shallots, sliced, or basil leaves, chopped

4 serves 4 Batch and freeze

Bake for 45 minutes. Let cool so the casserole

3. Blanch them to 60% done: using a

* ½ cup almond meal, or LSA

* ½ cup chia seeds (white chia seeds * stevia, to taste

* ½ cup amaranth, soaked if possible

* ½ cup superfine brown rice flour * ½ teaspoon salt

* Always add coconut oil just before you blend so it

* Pa ut all ingredients in a tumbler and stab mix. This is

* Remember to always use full-fat dairy in your

* 2 cups cold almond milk * 1(400