Low Sugar Breakfast Pancakes (Serves 4)

Ingredients 2 eggs 1 cup milk 1 cup buckwheat flour 1 cup ground almonds 1 teaspoon baking powder 1 cup strawberries, chopped up and xylitol or stevia added to taste (depending on how sweet the berries are) 1 tbsp vegetable or coconut oil   Method Add the eggs to the dry ingredients and start to mix in together – add the milk gradually and mix together so that you avoid lumps. When the mixture is all combined add a small amount of oil to a non-stick heated frying pan. Add a small ladle of pancake mixture for each pancake and cook for about 30- 45 seconds. When pancake looks like it is getting solid on the bottom flip with a spatula and cook on the other side. Serve with the strawberries on top. Portion of 2 pancakes contains 7g sugar compared to shop bought pancakes with strawberries on the side at 14g of... read more

Anzac Biscuits

Ingredients 125g unsalted butter ¼ cup rice malt syrup Pinch sea salt ½ tsp bicarbonate of soda 2 tbsp boiling water 1 cup rolled oats ¾ cups desiccated coconut 1 cup plain flour ½ cup roughly chopped macadamias   Method Heat the oven to 150C, 300F or gas mark 2. In a small saucepan over a low heat, melt the butter and rice malt syrup, stirring until the mixture starts to bubble. Add a pinch of salt. Combine the bicarbonate of soda with boiling water and add to butter mixture. Combine remaining ingredients in a separate bowl. Pour melted butter mixture into dry ingredients and combine well.  Roll 1 teaspoon of mixture into a ball and place on tray, flattening into a disc. Repeat with remaining mixture, allowing room for spreading. Bake for 20 minutes or until golden brown. Allow to cool on trays before transferring to a wire rack.  Store in an airtight container.   Portion of one biscuit contains 1.7g sugar compared to a Maryland cookie at... read more

Low Sugar Tomato Soup (Serves 4)

Ingredients 2 onions peeled and chopped 1 carrot peeled and diced finely 1 clove garlic peeled and crushed 1 stick celery finely chopped 2 tbsp olive oil 450g/1lb fresh ripe tomatoes, skinned and halved 1 litre/1¾ pints vegetable stock 1 pinch of stevia to taste Salt and freshly ground black pepper Handful fresh basil, coriander or tarragon shredded (optional)   Method Heat the oil in a large saucepan and add the onions, carrot and celery and garlic. Cover and cook gently for 10 minutes until soft. Add the sugar, salt, pepper and tomatoes. Stir and cook for another 5 minutes. Add the stock, bring to the boil and simmer for 10 minutes. Liquidise until smooth. If using the herbs, stir in at the end.   Portion contains 5.6g of sugar compared to 9.7g for ½ can creamed tomato... read more

Low Sugar Sweet and Sour Chicken or Prawns (Serves 4)

Ingredients 400g of raw chicken breast cut into strips or 400g raw prawns without shells 1 tsp olive oil 1 red onion, sliced 2 garlic cloves, crushed ½ tsp fresh ginger root, grated ½ red chilli, deseeded and finely diced or pinch of chilli flakes, optional ¼ tsp Chinese five spice powder 4 tbsp tomato puree 200ml fresh chicken stock or vegetable stock 2tsp cornflour 2 tbsp rice wine vinegar or apple cider vinegar 2 tbsp xylitol or pinch of stevia (to taste) 2 tbsp light soy sauce 200g fresh pineapple cut into small pieces Freshly ground black pepper Pinch of sea salt Method Heat the oil in a pan and sauté the onion for a couple of minutes until it starts to soften. Add the garlic, ginger and chilli if using and stir for a minute. In a small bowl add the cornflour and mix in a tbsp. of cold water to make a smooth paste. Add the chicken stock slowly stirring all the time. Then add to the pan along with the vinegar, xylitol, soy sauce and tomato puree and bring to the boil. Turn down the heat, add the pineapple chunks and cornflour paste and simmer for a couple of minutes to thicken the sauce. Season to taste. Add the chicken or prawns and leave on a medium heat until cooked. If you don’t add the meat or fish you can store the sauce in the fridge for 2-3 days. It can also be frozen for up to 3 months. Portion contains 6.9g of sugar compared to 16.8g for a portion of jar sweet and sour... read more

Lower Carb Wheat Free Muesli

Many of the mueslis you buy in the shops contain lots of dried fruit which really increases the sugar and therefore carb content. Why not try making your own so you can leave this out and add other healthy ingredients instead. Low Carb, Wheat free Muesli Ingredients 100g porridge oats or millet/quinoa flakes 50g ground almonds 2 tablespoons each of chopped brazil nuts, pumpkin seeds, sunflower seeds, sesame seeds Method Mix together all the ingredients and serve with a tsp of honey and some milk or with some natural live yoghurt and some fresh fruit (Berries, chopped pear or grated... read more

Brazil Nut and Butternut Squash Salad

Ingredients (Serves 3-4) 500ml hot vegetable stock 600g butternut squash (about 1 small or ½ a large one) Pinch of saffron 1 tbsp olive oil 1 onion, chopped 8 fresh sage leaves ½ x 100g pack Waitrose Brazil Nut Kernels, halved lengthways 200g Tilda Basmati & Wild Rice 50g sultanas ½ pack fresh chives Method Cut the squash in half and discard the seeds. Peel, then cut the flesh into bite-sized chunks and roast for 20 minutes. Add the saffron to the hot stock and leave to infuse for 10 minutes then add the rice and ¼ tsp salt – cook until soft. Drain and set aside. Meanwhile, heat the oil in a pan add the onion and fry gently for 5 minutes until softened. Add the sage leaves, Brazil nuts and fry for a further 2-3 minutes. Stir this mixture into the rice along with the squash and sultanas. Snip the chives into the rice and... read more

Spinach and Satsuma Salad with Oriental Ginger Vinaigrette

Ingredients (Serves 4) 2 handfuls of frisee lettuce 450g young leaf spinach ½ red onion 2 Satsumas Handful sesame seeds, toasted For the vinaigrette 2 tbsp Satsuma juice 1 inch piece of fresh ginger, peeled and grated 2 ½ tbsp rice wine vinegar 2 tbsp olive oil 1 tbsp sesame oil 1 tbsp soy sauce 1 tbsp Satsuma zest Method Cut the stem off the frisee and discard any hard outer leaves. Put the leaves with the spinach in a colander, wash and dry. Peel and section the satsumas, removing any seeds. Make the vinaigrette by putting everything but the zest in a container with a lid and shake well. Add in the zest and then combine with the leaves, satsuma, onion and sprinkle with sesame... read more

Watercress, Clementine and Feta Salad with Honey-Lime Dressing

This salad contains plenty of healthy green leaves, rich in folic acid and vitamin C but packs plenty of taste too. It is light and fresh and just right for sunny spring days. It’s also far from boring – every so often you will get a pomegranate or pumpkin seed or jalapeno pepper to stimulate your taste buds. Ingredients (Serves 4) 1 large bunch watercress 1 avocado, diced Seeds of 1 medium pomegranate or handful of dried cranberries 4 clementines, peeled, seeded and sliced into rounds 4 small radishes, sliced into thin slices Handful fresh coriander, chopped ⅓ cup crumbled feta ¼ cup pumpkin seeds or sunflower seeds Honey-Lime Dressing 2 tablespoons fresh lime juice (about 1 medium lime) 2 tablespoons olive oil 1 medium jalapeño peppers,  seeds removed, finely chopped 1 teaspoonhoney ½  teaspoon Dijon mustard ¼ teaspoon chilli powder (optional) Method First, make the dressing by whisking together all of the ingredients in a small bowl. Prepare the watercress by removing very large stalks and place in a big salad bowl. Sprinkle a small pinch of sea salt over the watercress. Drizzle salad dressing over the leaves (you might not need all of the dressing) and toss well so it is lightly coated with dressing. Add the prepared avocado, pomegranate (or dried cranberries), clementines, radishes, coriander and feta to the bowl. Toast the seeds pan over medium-low heat for a few minutes, stirring frequently, until they smell fragrant and nutty. Transfer them to the salad bowl. Toss the salad to combine and... read more

Pea and Wasabi Dip

This dip packs a real punch of taste and protein too. It makes a change from hummus and has the benefit of not containing garlic so it is great to take to work as a snack. It only takes a few minutes to make. Ingredients 200g of frozen peas (petit pois are best as they taste sweeter and are less fibrous) 1 tsp Wasabi paste (can be bought in most Asian supermarkets) 1 tbsp low fat mayonnaise or you could use sour cream/crème fraîche or natural yoghurt Splash of lemon juice Salt and black pepper to taste Method Cook the frozen peas until tender. Drain and cool in cold water, drain again. Blend the peas with the wasabi paste and mayonnaise (or alternative). Add a small amount of lemon juice and taste. Keep adding until it lifts the flavour. Season with salt and pepper and serve with rye crackers or... read more

Broccoli, Seed and Pea Salad

Ingredients (Serves 4) 5 cups fresh broccoli, cut into bite sized florets ⅓ cup sultanas ½ cup sunflower seeds ¼ cup of red onion, finely chopped 1 cup of cooked frozen peas ½ cup of artichoke hearts (optional) Dressing 1 tbsp white wine vinegar ½ cup low fat mayonnaise ½ tsp sugar Method Mix the ingredients for the salad together. Put the ingredients for the dressing in a mixing bowl and mix well then add the salad ingredients and mix until the broccoli is well coated with... read more
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