wild rice aubergine salad

Wild rice aubergine salad

It’s super important to keep your salads and main meals interesting and varied so you feel excited by food without too many sweet things around. This wild rice aubergine salad from contributors Sugarfree Siblings can do exactly that so why not give it a go.  

Wild rice aubergine salad

wild rice aubergine salad

Images & recipe by Sugarfree Siblings

Serves 4


  • 200g wild red/black rice
  • 1/2 small celeriac
  • 10 baby aubergines (or 2 large)
  • 2 red peppers
  • 1 bunch fresh parsley
  • 4 tbsp extra virgin olive oil
  • 2 tbsp tahini
  • 1 tbsp mustard (dijon or grainy)
  • Pink Himalayan salt & pepper


  • Put the oven on to 180C.
  • Rinse the rice with cold water and put in a pan with double the amount of cold water, bring to the boil and allow to simmer for 40-45 minutes – until al dente.
  • Pop the whole aubergines & quartered and de-seeded peppers onto a roasting tray, drizzle with 2tbsp of the olive oil, a dash of salt & pepper and pop in the oven for 40 minutes.
  • Meanwhile, remove the celeriac skin and then grate (well worth the arm workout!).
  • Combine the grated celeriac, roughly chopped parsley, remaining olive oil, tahini and mustard.
  • Drain the rice, rinse in cold water (for a good few minutes) & add to the celeriac mixture.
  • Remove the roasted veg from the oven and add to rest of the salad, stir through and serve immediately or later when fully cooled.

This goes super well with grilled salmon, roasted chicken thighs or a green salad.

wild rice baby aubergine salad


The Sugarfree Siblings are two sisters from Scotland obsessed with cooking and nourishing sugar-free and low fructose. With a host of delicious healthy recipes on their website, you’ll find lots of lovely things to keep your taste buds savoury and less sweet. You can also follow them on Instagram and Twitter.

sugarfree chocolate brownie recipe

Sugarfree chocolate brownie recipe (banana sweetened)

Delighted to share with you this low fructose sugarfree chocolate brownie recipe, kindly contributed by The Sugarfree Siblings.

Replacing sugar with a natural version (like a banana) is a great step to eating less of the refined stuff and the fact that each of these sugarfree chocolate brownies is just sweetened with 1/4 of a banana means they are also going to hit the chocolate spot without a natural sweetness overload.

Sugarfree chocolate brownie recipe

sugarfree chocolate brownie recipe

Recipe & images by the Sugarfree Siblings

Serves 4

  • 1 banana
  • 4 tbsp coconut cream
  • 2 tbsp almond butter (any type of Nut Butter really!)
  • 2tsp chia seeds
  • 70g 100%* dark chocolate

*FYI (Madecasse, Willies Cacao & Pacari Raw Chocolate are good options available from Wholefoods / Planet Organic / Amazon. Or try a Lindt 99% bar – which isn’t quite as good but still a great option!


  • Melt the Coconut Cream by putting the bag in a bowl of hot water.
  • Meanwhile, in a mixing bowl mash the banana thoroughly with a fork and add the coconut cream when melted.
  • Fold in the almond butter & chia Seeds and combine.
  • Add the chocolate to a saucepan and on the lowest heat, melt it before adding to the rest of your ingredients and stir well
  • Pop the mixture in a small, lined baking tray/vessel and leave to set in the fridge for min. 2 hours.
  • Optional to serve with a couple of cherries & a little sugar-free or low sugar ice cream

sugarfree chocolate brownie recipe


The Sugarfree Siblings are a two sisters from Scotland obsessed with cooking and nourishing sugar-free and low fructose. With a host of delicious healthy recipes on their website, you’ll find lots of lovely things to keep your taste buds savoury and less sweet. You can also follow them on Instagram and Twitter.

sugar-free waffles recipe

Sugar-free waffles recipe (gluten free, low carbohydrate, with xylitol)

Another guest article for you today – a sugar-free waffles recipe which is also gluten-free, low carbohydrate version for those of you who are partial to waffles (I have to add this isn’t me…yet!).

Katrin Nürnberger and Libby from Ditch The Carbs share a healthier version of the usually packed with sugar and refined carbohydrate indulgence that won’t impact on your blood sugar in the same way that regular sugar & while waffles can.

This sugar-free waffles recipe you’ll notice uses Xylitol (click the link to read up about it).

I recommend experimenting with different sugar substitutes to make regular recipes healthier but at the same time not relying on them too regularly.

Read: Why I don’t yet stand by one sugar substitute for more of my views on this.

Sugar-free waffles recipe (gluten free, low carbohydrate, with Xylitol)

Recipe by Libby Jenkinson, images & words by Katrin Nürnberger

sugar-free waffles recipe

Waffles – they’re a bit like pizza. Literally, everybody likes them. We just can’t help it, right? Pure deliciousness. Well, I’ve got good news for you: These low carb waffles are sugar-free, grain free and taste even better than the full-on wheat-and-sugar version.

This sugar-free waffles recipe uses coconut flour, which is one of my favourites for baking. It is extremely absorbent, so don’t think that the small amount in the recipe is a mistake!

The secret to a really fluffy waffle is to separate the egg whites and yolks. You beat the egg whites until they form stiff peaks and then fold the mix gently into the batter.

The xylitol I use is made by a brand called Pink Sun on Amazon here. Whichever brand you choose, make sure they manufacture it out of birch trees. There are cheap brands on the market that use GM-corn from China instead.

Whilst I firmly believe that the cute heart-shapes are half the fun of waffle eating, you can also make fabulous pancakes with this mix. Top with some Greek yoghurt and berries of your choice.

sugar-free waffles recipe


  • 5 eggs, separated
  • 4 tablespoons coconut flour
  • 1 tablespoon xylitol
  • 1 teaspoon baking powder
  • 1-2 teaspoons vanilla extract
  • 3 tablespoons milk
  • 125g butter, unsalted and melted
  • optional: 1 teaspoon cinnamon


  • Whisk your egg whites until they are firm and form pretty little peaks. Use a clean, non-greasy bowl for this and be patient. It will happen!
  • In a second bowl, mix egg yolks, coconut flour, xylitol and baking powder.
  • Slowly add the melted butter and mix well.
  • Add the milk and vanilla.
  • Gently fold spoonfuls of whisked egg whites into the batter. Try to keep as much of the air and fluffiness as possible.
  • “Grease” your waffle maker with some butter so the waffles do not stick. Pour enough of the waffle mixture into the warm waffle maker to make one waffle. Cook until golden brown. Coconut flour waffles have a more delicate consistency than regular waffles, so take extra care when removing them.
  • Repeat until all the batter has been used. Makes 5 waffles.


Libby is the founder of Ditch The Carbs which is now the No.1 recipe website in Australia and New Zealand and shares some great resources for low sugar living. You can follow her on Pinterest, Instagram and Facebook.

Katrin Nürnberger makes family-friendly sugar free food in her London kitchen.  You can find plenty of recipes on her blog sugarfreelondoner.com and follow on Pinterest, Instagram or Facebook.

Have you made homemade waffles before? Fancy trying this sugar-free waffle recipe and experimenting with xylitol? Comment below with any questions or thoughts! 


sugar free ketchup

Sugar free ketchup tomato sauce recipe

I’ve long wanted a sugar free ketchup recipe on Happy Sugar Habits but with limited ability to cook and develop recipes recently, I’ve been hunting down someone who can create something better than I could anyway!

Enter Jenna Brannock who has developed this amazing tomato sauce recipe for you.

This is special because ALL the sugar free ketchup recipes I’ve found previously use a sugar substitute of some sort – stevia, xylitol, brown rice syrup etc.

Whilst those recipes are better than refined sugar ketchup, this one is even better because it doesn’t contain any – it’s naturally flavoured in a clever way with herbs and spices only.

Sugar free ketchup tomato sauce recipe

Recipe & images by Jenna Brannock

sugar free ketchup

If you love ketchup but have never read the nutrition label of a standard bottle, you may be surprised to know that it contains sugar – usually in the form of white refined sugar or high fructose corn syrup (if you’re in the US). 

If you’re anything like me, you don’t use just one tablespoon of ketchup! This means your sugar intake from the “sweet” sauce could really add up over time and contribute to making your taste buds more accustomed to sweetness. 

For this reason, I came up with this sugar free ketchup recipe.

Get the health benefits of tomatoes…minus any sugar, plus a bit of a “kick!” It goes perfectly with baked french fries, potato wedges, on your favourite grilled burger, or anything else you enjoy with ketchup! It’s quick, easy, and oh so good!

sugar free ketchup


  • 28 oz can of diced tomatoes
  • 2 tbsp tomato paste
  • 2 tsp minced garlic
  • ¼ cup apple cider vinegar
  • ½ tsp chilli powder
  • ½ tsp allspice
  • ¼ tsp onion powder
  • Pinch of cinnamon

Add cayenne pepper (optional) to desired level of spiciness (I usually mix in a small amount at the very end, taste test, and add more as needed)


  • Combine all ingredients in a saucepan over low heat.
  • Stir often and simmer until thickened (about 15 minutes).
  • Place in a blender or food processor. Blend until pureed consistency.
  • Transfer to a bowl or jar, and refrigerate.

sugar free ketchup

About the contributor

Jenna Brannock is a Registered Dietitian and health coach, as well as a busy mum. She’s passionate about helping other women come up with practical solutions to healthy eating, and to lead an active, energised, and balanced life. 

Find her at www.nutritionconsultantsoftherockies.com or on Instagram @ncr_dietititian or Facebook.

Have you tried any other sugar-free ketchup recipes before or have been concerned about the sugar in tomato sauce before? Got any questions about this? Comment below and let us know so we can answer.

egg banana scramble

Spiced egg banana scramble

This spiced egg banana scramble recipe is a great experiment to try if you’ve previously loved your porridge with banana for many years but find yourself craving sugar or carbohydrates mid morning as a result (as I know I used to find).

It’s basically like the higher protein version that will keep you satiated and full for three times longer.

Although a banana is a higher fructose fruit, you actually only need 1/2 of one in this recipe and the high protein and fat content slows the release on your body. The spices bring out the natural little sweetness perfectly.

spiced egg banana scramble

Whilst I generally like savoury breakfast, there are times I fancy something naturally sweetened and this refined  sugar-free spiced egg and banana scramble is one my favourites.

It’s also ridiculously easy to do quickly in the microwave – in a very similar way to making quick porridge, so you can’t use that ‘no time for eggs’ excuse!

If you are a die porridge fan, you might want to check out my post on low sugar porridge toppings.

Anyway, here’s the recipe…

Spiced egg banana scramble

Makes 1 portion

spiced egg banana scramble


  • 2 eggs
  • 1/2 a banana
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 tbls milk of your choice
  • Small knob of butter or 1 tsp coconut oil (unless microwave cooking)
  • Mixed seeds, almond butter, chia seeds, walnuts or natural yoghurt to top


  • Mash up the banana into a bowl and whisk the eggs in a separate bowl
  • Blend together so they become one mixture (it’s ok if a bit lumpy!)
  • Add the cinnamon & nutmeg
  • Scramble in a pan with your fat of choice OR
  • Cook for 30 second intervals in the microwave, stirring between each until cooked (usually it takes three but depends on the size of your eggs)
  • If it feels a bit dry to each, add the tablespoon of milk
  • Top with your toppings of choice – nut butter, seeds, yoghurt etc.

spiced egg banana scramble

As a final note, with the nutmeg addition this recipe really reminds me of bread and butter pudding (one of my old time dessert favourites!). So you could even use it as a healthier pudding substitute too if you wanted.

If you do cook in the microwave, make sure you add some seeds or nuts so that you have that healthy fat to make it a nicely balanced meal.

What do you think of this recipe? Going to give it a go? Let me know if it keeps you going longer than standard porridge with banana.


Sweet potato brownies (the lower sugar versions)

Have you ever heard of sweet potato brownies? A few years ago unheard of but today a health fashion statement if ever there was one.

Many recipes for sweet potato brownies around the internet can often be packed with maple syrup and other sugar substitutes in pretty high quantities so here are two sweet potato brownie recipes to try – one non gluten-free and one gluten-free – to satisfy your brownie potato fix with less sweetness.

The first sweet potato brownies recipe (non gluten-free) has more of a cake texture and the second (gluten-free) came out more of a fudge-brownie texture. I also added more cacao powder to the second batch to make them more chocolate-like. Both were nice, I still can’t decide which I prefer!

sweet potato brownies recipe

Note, when I say these recipes are sugar-free, I mean fructose-free (or very low fructose).

Happy baking!

Sweet potato brownies recipe (sugar-free, non gluten-free)

Recipe adapted from Sarah Wilson’s I Quit Sugar Chocolate Cookbook (read my full review here)

sweet potato brownies recipe


  • 1 large sweet potato
  • 75g softened butter
  • 5 tbls barley malt extract or rice malt syrup
  • 1/2 tsp natural vanilla essence
  • 1/2 cup wholemeal self raising flour
  • 2 tbls raw cacao powder
  • 1/4 tsp baking soda
  • 1/2 tsp cayenne pepper (optional)
  • pinch of salt
  • 3 eggs whisked
  • 3/4 cup roughly broken walnuts
  • 1/2 cup chopped dark chocolate or cacao nibs (optional)


  • Preheat the oven to 180C
  • Grease a tin, prick potato with a fork and cook in the microwave till soft all the way through (approx. 5-6mins depending on size)
  • Let the potato cool, peel off skin and mash in a bowl
  • Add the butter, barley malt extract, baking soda, cayenne pepper, salt and flour. Mix together.
  • Add the eggs and mix again.
  • Add the walnuts, cacao nibs/chocolate and mix again
  • Pour into greased tin and bake for 30-40mins until skewer comes clean

Sweet potato brownies fudge style (gluten-free)



  • 1 large sweet potato
  • 75g softened butter
  • 6tbls brown rice syrup (or rice malt syrup)
  • 1/2 tsp natural vanilla essence
  • 1/2 cup ground almonds
  • 6 tbls raw cacao powder
  • 1/4 tsp baking soda
  • 1/2 tsp cayenne pepper (optional)
  • pinch of salt
  • 3 eggs whisked
  • 3/4 cup roughly broken walnuts
  • 1/2 cup chopped dark chocolate or cacao nibs (optional)


  • Preheat the oven to 180C
  • Grease a tin, prick potato with a fork and cook in the microwave till soft all the way through (approx. 5-6mins depending on size)
  • Let the potato cool, peel off skin and mash in a bowl
  • Add the butter, brown rice syrup, baking soda, cayenne pepper, salt and ground almonds. Mix together.
  • Add the eggs and mix again.
  • Add the walnuts, cacao nibs/chocolate and mix again
  • Pour into greased tin and bake for 30-40mins until skewer comes clean

Have you made sweet potato brownies before and what do you usually use to sweeten them? I would love to know if you make these and how they turn out?


Grated goats cheese breakfast bake

Making this on a Sunday is a wonderful way to stock yourself up with tasty on the go breakfasts for the week. I can’t recommend it enough and before I moved to Asia where ovens are quite rare for the average place, I cooked these all the time.

Courgettes and carrots are super versatile vegetables that would always make it into my low sugar shopping list. Because they are grated into this bake, you don’t really realise you’re eating a load of vegetables for your breakfast so this could be good for kids.


Grated goats cheese breakfast bake



Makes 5 portions

  • 1 courgette, grated
  • 2 carrots, grated
  • knob of butter & butter for greasing
  • 8 eggs
  • 3 tbsp cottage cheese
  • 1 tsp mixed herbs (thyme or oregano are also good options)
  • 2 tbsp milk
  • Salt & pepper
  • 5-6 rounds of a hard goats cheese tube


  • Pre-heat the oven to 180C and grease a large square casserole dish
  • Melt the butter in a pan and cook the carrot and courgette for 5-7 minutes until soft
  • Whist the eggs, cottage cheese, milk, seasoning, herbs together in a large bowl
  • Add the cooked carrot & courgette, mix well
  • Pour mixture into the greased dish
  • Add the slices of goats cheese on the top and season with extra pepper
  • Cook in the oven for 50 minutes or until firm and golden on the top

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Try This

  • This will keep in the fridge for up to 3-4 days so plan to eat a few portions that week and possibly freeze 1-2
  • The goats cheese adds a distinct flavour but you could replace with feta or cheddar cheese if you prefer
  • Let portions cool, wrap in cling film and freeze. Defrost overnight for an instant breakfast the next day
  • Have with a side salad for lunch or take a portion for an afternoon/dinner if you’re busy in the evening (I sometimes pack a portion of this if I know I’m going straight to the cinema after work or something)

Anyone else love making super time efficient Sunday breakfast bakes or cooking things in batch to save time? Please let me know if you make this and it turns out well :)

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30 low sugar recipes to tame your sweet tooth

When it comes down to it, it’s what you eat day in day out that will drive how much of a preference you have to sweetness.

The eating psychology, emotional and mindset side of things when shifting around sugar are of course NOT to be underestimated in any sense. However, learning to make, love and habitually eat lower sugar food at least 80% of the time will keep you in that zone where you really can taste stuff that is too sweet being too sweet.

That’s a powerful place because you build trust in yourself, you self regulate around sugar better, you use less willpower and you eat lower sugar without thinking and without it being a ‘diet’ (which can backfire anyway).

In a weird way it lets you eat sugar when you want it more freely.

So to help you get this lower sugar regularity into your life, I’ve compiled 50 ‘properly’* sugar-free recipes that will do this – decrease your preference to sweetness with repeated use.

*When I say ‘properly’, I mean no medjool dates overload or made sweet with a large portion of a sugar substitute like honey or stevia. Some of them might use a little of a sugar substitute or dark chocolate here or there but I’ve checked it’s small enough to keep these in the less sweet category. I haven’t bothered putting too many mains or salads in here because most of the time they are low sugar anyway.

This list is a mixture of my own and from other great websites and I’ve added some helpful notes around each. ENJOY!!

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1. Lemon cashew melts


A great recipe for those post meal sweet cravings. These can keep for a long time and be eaten straight from the freezer. They are super easy to make and packed full of satiating healthy fat where you’re using coconut oil and cashew butter. The lemon twist makes them totally delicious.

Get the recipe here.

2. Coconut vanilla ice cream


Completely sugar-free and with just two ingredients this recipe is crazy simple. Thanks to Sonnet over on In Sonnet’s Kitchen it’s the completely sugar-free answer to a Bounty ice cream. Make sure you use quality full fat coconut milk and a fresh vanilla pod to really get the maximum flavor. Add your own fresh fruit as optional and enjoy as a delightful dessert.

Get the recipe here

3. Rosemary & walnut granola


We always think of granola having to be sweet but have you ever considered a savoury option instead? Rosemary is an incredibly flavoursome herb that will tantalise your tastebuds so much you’ll forget sugar ever exists!

Get the recipe here

4. Sweet potato smoothie


Smoothies are usually packed with fruit, which whilst healthy, can be a fair load of sugars in one hit. For a less sweet smoothie fix, why not try this unusual sweet potato smoothie which uses just ½ a banana, a sweet potato and desiccated coconut to sweeten. It’s thick, creamy, filling and delicious.

Get the recipe here

5. Warrior banana protein loaf


Love banana bread? This is an amazing lower sugar alternative where just a few bananas nicely sweeten a whole 8 portion loaf. Matt and Keris from Fitter Food have also managed to pack loads of protein and superfoods into it so it’s super filling and packs a nutrient punch 10x better than conventional banana bread.

Get the recipe here

6. Maca almond coconut fudge


Sugar and butter are usually the main two ingredients of fudge, however this recipe magically has neither. Using almond butter, coconut oil, desiccated coconut and adding flavour with a superfood powder, this is fudge of the healthiest variety.

Get the recipe here

7. Crunchy harissa chickpeas


You don’t want nuts but you want something crunchy and satisfying that’s a transportable sugar-free snack? Enter in these tasty roasted chickpeas by Amelia Freer which make an ideal snack and are super simple to make with just a few ingredients.

Get the recipe here

8. Savoury olive and almond flapjacks


Traditional flapjacks are usually packed with sugar, golden syrup and dried fruit. Why not turn sweet flapjacks on their head and try a super tasty savoury version. These are great to make on the weekend and keep handy around the house or can be a great thing to bake for guests or friends who want something a bit unusual.

Get the recipe here

9. Cashew & vanilla butter


Nut butters in general are a great lower sugar staple but if you fancy one with just an extra bit of sweetness and an unusual twist, this fantastically simple vanilla cashew combination by Deliciously Ella could be one to try. Use it as a sugar-free porridge topping, mixed in with natural yoghurt or on a slice of toast instead of jam. Yum!

Get the recipe here

10. Quinoa, courgette & spinach bake


Making a big breakfast bake for the week is a low sugar lifestyle winner for sure. You’re able to get vegetables and protein in whilst saving yourself masses of time. If you’re still wanting a bit of a substance, this quinoa based bake is perfect and super satisfying

Get the recipe here

11. Buckwheat & oat bread


I know eggs for breakfast aren’t always the most practical which is why I would encourage making a savoury loaf instead to keep handy as a quick grab. Also a great addition to salads at lunch time. This super seedy grain packed one by Madeleine Shaw is the perfect sugar-free, high in protein packed goodness to do the job.

Get the recipe here

12. Cardamon & buckwheat no bake bars


Sometimes a delicate flavour can add a slight sweetness to a recipe that reduces the need for an excess of sickly syrup or dates. Cardamon is one of those that can work some serious sugar-free magic. There’s a smidgen of rice malt syrup used in this recipe to help them stick together but the simple flavours and textures combine to make these satisfying and sweetish without being an overload.

Get the recipe here

13. Quinoa sushi


It hurt me too when I found out, but yes sushi rice unfortunately does usually contain sugar. Now I usually have it out only once in a while so I’m not bothered for those few occasions when I do fancy it, but if you do decide you want sushi in your life more often, you could be really clever and make this sugar-free quinoa variety by the Sugar-free fairy.

Get the recipe here

14. Butternut squash and coconut soup


Butternut squash soup of the shop bought variety usually has sugar or something sweet added to it which is a shame as it’s a warming winter staple. Making your own and usuing the creamy richness of coconut milk will bring out the same natural sweetness of the recipe sans the sugar.

Get the recipe here

15. Roasted tomato & quinoa soup


Again tomato soup is a sugar culprit. Shop bought varieties and even restaurant ones tend to have quite a bit of sugar in them – more than other soups do. This tomato soup recipe from Laura Agar Wilson of Wholeheartedly Healthy has naturally sweetened this soup through roasting the tomatoes. She’s also added quinoa and avocado to the recipe that adds a bit more substance through protein and fat to make the soup into more of a meal.

Get the recipe here

16. Salmon & leek bake


Getting some oily fish in your breakfast kicks you off with super healthy protein and fat that set your tastebuds on the healthy low sugar train for the rest of the day. If you’re a salmon fan, this bake suffices as a totally delicious breakfast that will nourish and make you forget cereal ever existed.

Get the recipe here

17. Basil & spinach pesto


You can really tantilise your tastebuds and make your food taste incredible with other flavour combinations that don’t go anywhere near sugar. Pesto is one of those wonder ingredients that can be combined with chicken, vegetables or eggs to add instant flavour that will make you literally fall in love with savoury food over and over again. This classic recipe from I Quit Sugar is just one of a number of great variations they have on their great sugar-friendly recipe website.

Get the recipe here

18. Completely sugar-free muesli


Whilst many muesli’s can be added sugar free, they can still be packed with dried fruit and drive your cravings up if you’re not careful. It can be a much better idea to make your own dried-fruit free base and then add a fresh fruit like a few berries to naturally sweeten. This is a basic sugar-free muesli base recipe that is a low sugar stock cupboard staple once you make it up.

Get the recipe here

19. Courgette, mint & feta frittas


Another way to have a savoury breakfast that feels fun and indulgent. Cheesy courgette frittas don’t seem healthy but if you fry them in a healthy oil then they can be. You can make a big batch of these ones from We Heart Living to carry as a sugar-free breakfast or keep as a nice snack in the fridge. Add greek yoghurt, a salsa or sour cream to serve

Get the recipe here

20. Creamed coconut sweet potato balls


Energy type snack balls are usually packed with dates which although healthy are still pretty sweet. Why not try a truly sugar-free option with these sweet potato and creamed coconut balls. They are filling and satisfying whilst just being slightly sweet.

Get the recipe here

21. Sugar-free tomato sauce


It’s a staple yet most shop bought tomato sauces do nearly always contain sugar so having a sugar-free recipe in tow is essential. Although it’s an effort to make your own, you realise that it can taste so much more delicious and fresh. I love Deliciously Ella’s vegan recipe and in addition to all the traditional uses, my favourite is sugar-free tomato sauce slathered on a slice of rye bread with sliced avocado and maybe an egg for breakfast.

Get the recipe here

22. Sugar-free BBQ sauce


BBQ sauce is a favourite for some but another sugar laden condiment that does the rounds. Thanks to Alex at Spoonfulofsugarfree.com you can have some fun recreating your own sugar-free version to impress your BBQ guests. Thanks Alex!

Get the recipe here

23. Smokey vegetable fried eggs


Sometimes keeping it simple is best. Fried eggs are simple, quick and easy and will always be a low sugar breakfast winner in whatever form. It’s best to add some colourful vegetables if you can so try this smokey vegetable fried eggs option as the perfect brunch option.

Get the recipe here

24. Cauliflower & coconut tart


It’s important to feel like you can still indulge and eat super delicious things without the need for sugar. Rich creamy recipes are especially great for this and this cauliflower and coconut tart from Honestly Healthy fits that bill perfectly with lots of vegetables mixed in. It’s also efficient where it could easily be cooked on go and eaten for dinner, lunch with a salad or even for breakfast.

Get the recipe here

25. Berry & avocado smoothie


Smoothies can be either pretty high in sugar or much lower depending on the amount of fruit and sugar substitutes you put in them. Whilst always healthy, lower sugar smoothies will keep you more sensitive to sweet. Filling out your smoothie or a creamy component like avocado or natural yoghurt can help you keep them tasty and lower on the sugar side of things and this recipe does exactly that.

Get the recipe here

26. Dark chocolate avocado truffles


Some days, only chocolate will do. It’s good to have some options and even though these truffles have a little sugar, they are extremely low sugar in comparison to a Lindt truffle ball. They also pack in the nutrition and healthy fat from avocado and are super fun to make.

Get the recipe here

27. Sweet Potato & Walnut cake


Craving cake or carbohydrates but don’t want the sugar? Whilst this isn’t low carbohydrate, it really can curb a full on cake craving and you can keep portions in the freezer that can be microwaved into a instant sugar-free cake deterrent. It has no sugar substitute whatsoever where it’s sweetened with only coconut and sweet potato. I personally have used this recipe a lot and it’s the most popular one on my website.

Get the recipe here.

28. Salt & vinegar nuts

salt & vinegar nuts

Nuts are like a staple low sugar snack that you may find yourself frequently using but they can get a bit boring if you’ve been using them regularly. It’s really important you keep things interesting so you don’t go nuts on nuts! There are some fab recipes out there to jazz up your nuts but this salt ‘n’ vinegar one from Fitter Food is a good one to try and might starve off crisp cravings at the same time!

Get the recipe here

29. Kale & avocado porridge

kaleavocado porridge

Think porridge always means sweet? Think again! I never got around to getting a truly savoury porridge or oatmeal recipe up on to the blog but I want to show that it’s possible. Shape.com have some great starter recipes – particularly they kale and avocado porridge topping with cacao nibs! If you try please report back to me!

Get the recipe here

30. Sweet potato & coconut bake


Want what feels like a dessert for breakfast? This naturally sweet tasting coconut and sweet potato bake feels decadently indulgent and is completely sugar-free. Add some cream or full fat natural yoghurt to really compliment the textures. It bears some similarity to traditionally sweet bread and butter pudding but without the sugar.

Get the recipe here

So now I am completely exhausted from putting this together and want to eat everything! If this has been helpful then please do share. All these amazing other individuals that I’ve mentioned – health gurus, chefs and photographers do amazing work and there’s plenty of low sugar foodie love to share.

Any more great ones you’d like to add in a comment below please do!

Laura xx


Recipe: Smokey vegetable eggs

So I’m sharing a few recipes at the moment and thought this Smokey veg fried eggs one could be handy as this time of year even if it’s not the usual flavours we are accustomed to.

If you’re eating out often, it can be a bit harder to get your vegetable quota in during the day. Eating vegetables for breakfast, and a colourful variety of them is a great way to pack in the nutrients first thing and if you love BBQ smokey flavour then this recipe is for you – I love it!


This is a great breakfast or brunch for the weekend – it’s super easy and simple too. It takes a little time but if you could up double on a Sunday, you can enjoy the leftovers on Monday morning to save you valuable time (that you could use to get the Christmas cards out!).

Also works as a quick lunch or dinner. If you’re not a spicy hot fan then just tone down the spices a little to your preference.

Smokey vegetable eggs


Serves 2 (or serves one and makes a meal for another day)


  • 1 courgette
  • 1 green pepper
  • 1 tsp chipotle powder
  • 1 tsp ground coriander powder
  • Salt & pepper
  • 1 small sweet potato
  • 4 eggs
  • 1 tbsp butter/ghee/coconut oil


  • Heat the fat on a low-med heat in a large pan (use a medium pan if just serving 1) and meanwhile chop the green pepper & sweet potato into 1 cm cubes.
  • Add to the pan with the the chipotle, coriander and season with salt and pepper. Mix and fry for 5 minutes.
  • Meanwhile chop the courgette into 1cm cubes and then add to the pan to fry.
  • Turn on the grill to a medium heat.
  • Continue to fry the vegetables until the sweet potato is cooked to your liking. I like mine not too soft and a little crunchy (about 5 mins cooking time)
  • Create a well in the middle, add a smidge more cooking fat and break the eggs into the pan.
  • Cook over the hob heat for 1 ½ minutes and then transfer to the grill. Grill for another 2 ½ minutes and then serve.

Try this

  • Serve with fresh coriander and ¼ of an avocado.
  • If serving just one, siphon off half of the vegetables in another dish after cooking. Let them cool and to store in the fridge. You could also pre-boil 2 of the eggs to have with them.
  • Like it less spicy? Swap the chipolte for cumin powder.
  • All coloured peppers, carrots and onion can also work well in this recipe.

Any questions about the recipe? Fancy trying it? Eggs and veggies with some avocado and you can’t go wrong!

Time to change around sugar?

Love this recipe but feel like you are not sure where to start with recalibrating your tastebuds, dealing with emotional eating, changing habits etc? Then check out my free 4-video training course which describes my four pillars to embrace a low sugar lifestyle and sends you LOADS of other helpful resources to get started.




Thai sesame pork burgers

Unfortunately Thai food can often equal sugar. Most bought stir-fry sauces will have a sugar of some form and many recipes online will call for you to add some.

However do you LOVE Asian flavours? What to do if you’re trying to shift to a lower sugar diet and lifestyle?

My love of Asian flavours

I had this dilemma for a while because I absolutely love Asian food and flavours. I practically lived off Thai green curry when backpacking around Thailand a few years ago and I used to often cook stir-frys because they could be super low fat, quick, easy and healthy (or so I thought). I would always use a bought sauce and hence be consuming hidden sugar.

However, since going low sugar and becoming aware of the sweetened nature of sauces, I have to say I moved away from stir-frys as a regular weekly meal – they became more one-off and I’d attempt at making a sauce DIY (please comment below if you use or know of any great sugar-free stir-fry recipes).

I decided to get Asian flavour in through other means and so here’s a recipe for Thai sesame pork burgers that gets some Asian flavour in without the need for sugar. I’ve also got an Asian dressing recipe that does the same.

Thai sesame pork burgers


Recipe adapted from Fitter Food

Makes 6 burgers


  • 500g pork mince
  • 1 tsp fresh grated ginger (about a thumb sized piece)
  • 1 tbsp fish sauce
  • 1 tbsp sesame seeds
  • 2 cloves garlic
  • juice of a lime
  • 1 large handful fresh coriander
  • 1 fresh green chilli, chopped
  • 1 egg



  • Preheat the oven to 180C/350F/Gas Mark and line a tray with baking parchment.
  • Add all the ingredients to a large bowl and with clean hands, mix everything together thoroughly.
  • Shape the mixture into 6 size burgers and place on the lined tray
  • Bake in the oven for 25-30 minutes

Note: You may notice a layer of fat that lines the tray after baking – don’t worry this is normal!

Try this

  • Sautee some pak choi in coconut oil or sesame oil and sprinkle with sesame seeds
  • Add cold to a salad for a serious protein boost
  • Slice some cucumber and chop some red pepper on the side and add some sesame oil or Asian style salad dressing

pork-burgers-salad thai-pork-bugers-side

What do you do when it comes to Asian food and sugar? Any recipes or stir-fry sauces you’ve found that help? Share the love in a comment below or let me know how you go with this recipe.