salmon-leek-bake-whole

Sugar-free breakfast: Salmon & leek bake recipe

Have you ever got something out of the freezer, let it defrost and then realise you don’t need it for whatever reason?

I did this last week with two salmon fillets and so I decided to create a new recipe that would allow me to eat them for breakfast instead. The result is this delicious, easy and very practical breakfast bake. I had an insanely early start last week, travelling up to Preston on the 5:30am train from Euston (which required a 4:40am taxi!). This bake saved me from having to make do with a panini or instant porridge pot from the Virgin train cafe.

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With the good omega-3 fats, a serious amount of protein and the fibre from the vegetables, this is a superb #happysugarhabit breakfast that is mega tasty, easily transported and will keep hunger at bay about 10x better than a bowl of Shreddies!

It will set you up in the morning with a tasty savoury flavour and get your body burning fat and protein over a sustained period of time rather than an insulin-spiking quick release carbohydrate or sugary breakfast likely to have you starving for lunch…or even worse, craving sugary things at 11am! Another recipe similar to this is the feta & leek breakfast casserole.

Efficient cooking

I’ve tried to write the recipe instructions in a way that helps you cook this in the quickest time possible – telling you what to do and when, to ensure you’re as time efficient as possible. This is just me being process geeky (I used to be a process consultant) but it’s to help you when that ‘I haven’t got time’ excuse starts to come up.

If you find it helpful to follow such detailed instructions and cooking times then please leave a comment below and I will try to write more recipes with specific instructions of this nature. I will also time them accurately so I can add how long each will take (& if you can have a shower/feed the kids in the middle somewhere!).

So here’s the recipe….enjoy!

Salmon & leek breakfast bake

Makes 5-6 portions

Ingredients

  • 8 eggs
  • 2 salmon fillets
  • 1 small-med leek, 1 cm sliced
  • 1 small courgette, grated
  • 2 tbls cottage cheese (optional)
  • 2 tbls milk (again use almond if you want to be dairy free)
  • 2 tsp dried parsley
  • Squeeze of fresh lemon juice
  • 1 knob butter

Method

Heat the grill to medium, line a tray with foil and add the salmon fillets, seasoning with salt & pepper & a squeeze of lemon juice. Grill until cooked through (3-4 minutes on each side).

In the meantime, heat the butter in a pan at low-medium heat whilst you chop the vegetables. Add the leeks and courgette and slowly fry to soften for 5-10mins, stirring occasionally whilst you do the other bits.

Grease a baking dish with butter.

Remove the cooked salmon from the grill and turn the grill off. Put the oven on at 180C to preheat. Remove the skin from the salmon and roughly break up/chop.

Meanwhile, whisk the eggs, parsley, milk & cottage cheese together in a large bowl. By now your vegetables should have softened.

Drain the leeks and courgettes.  Add the drained leeks, courgette and chopped salmon to your egg mix. Combine well & season with extra salt & pepper to taste.  Pour into the greased dish, scatter with a little more dried parsley.

Bake in the oven for 40mins until cooked through (test with a knife in the middle). If it doubt, give it another 5 minutes.

Serve with a side of your choice e.g. spinach or avocado goes well. Alternatively just wrap portions in foil and use for breakfast/lunch/dinner on the hoof when you know you won’t have time to eat properly.

Can you see yourself eating salmon for breakfast and enjoying it? Are time saving process instructions helpful to you? Would love to know so please leave a comment below or ask me a question :)

Laura xx

The kindest sugar detox ever!

If you’re feeling like you might be ready to experiment with a structured sugar detox programme to help you develop a healthier relationship with sweet (& yourself in the process) then don’t forget to make sure you’re at the front of the queue to hear the latest around Mentor Me Off Sugar come the new year. This programme positively changes lives, attitudes and habits – I would love it to help you too!

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Sugar-free chocolate chip spiced pumpkin cookies

As I’ve mentioned before, some days I still crave cake. I don’t crave the sugar as much, it’s the real ‘cake’ texture with a cup of tea that I occasionally fancy. So I seek to develop recipes that can hit that spot without being overly sweet. My tried and trusted favourite to date is my sweet potato and walnut cake.

This recipe also hits the spot pretty well, but as with my recipes like this I will warn you that it is really low sugar.  Your carrot cake loving friend may not be falling over themselves to have another and likewise because they aren’t too sweet, you’re unlikely to eat more than 1-2 at a time.

I’ve used brown rice syrup but I also tried this recipe with a 50:50 blend of brown rice syrup and stevia (I used Natvia) which worked just as well. If you do want them sweeter, you can probably use the same quantity of a healthier higher fructose sugar substitute like coconut sugar, date sugar or raw honey. However they obviously won’t be as ‘fructose-free’ of low sugar.

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This recipe uses up any leftover pumpkin you have around but works just as well with butternut squash. I quite often roast two halves of a butternut squash and keep them in the fridge ready to use during the week. If I have any left over, I mash and freeze it in ice cube trays to use in recipes like this or, if I fancy it, in pumpkin/butternut squash porridge.

Because I made these more to my low sugar palate, I froze most of them so that I have a quick microwavable cake fix at home that won’t result in later sugar cravings. If you’re a cake fan, it’s a good strategy to try and it can help you break down your cravings i.e. work out if it’s a texture craving or a sugar/fructose craving.

Anyway, enough of my rambling…here’s the recipe…enjoy!

Let me know what you think in the comments below – would love to know how you go with these.

Sugar-free chocolate chip spiced pumpkin cookies

Makes 12 large cookies

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Ingredients

  • 125g butter (softened)
  • 190g rye or wholemeal flour
  • 1 large egg
  • 6 tbls brown rice syrup (or Natvia or a mix of both)
  • 125g pumpkin mash (or butternut squash mash)
  • ¼ tsp vanilla extract
  • ½ tsp all spice
  • pinch of salt
  • ¼ tsp ginger
  • ¼ tsp nutmeg (I used freshly grated)
  • 1 tsp baking powder
  • 50g dark chocolate, chopped(I used Green & Blacks 85%)

 Instructions

  • Preheat the oven to 180C
  • Line two baking trays with parchment paper
  • Combine the butter with brown rice syrup (or/and Natvia) in a large bowl. You may need to melt the butter slightly if not soft enough. Do this by placing in a glass bowl and put in the heating oven for a few minutes to do so
  • Add the vanilla essence and whisk together
  • Add the egg and whisk until combined
  • Add the pumpkin mash, and whisk until combined
  • Combine the flour, spices, baking powder together in a bowl
  • Fold 1/3 of the flour mixture at a time into the wet mixture until all combined
  • Add the chocolate chunks or chips
  • Spoon 6 large tablespoons of the mixture onto each baking tray
  • Place in the oven for 20 minutes until slightly brown

Best served when warm straight out of the oven with a glass of cold milk or a cup of tea!

Also a quick note..

Want to adjust your palate low sugar style so you need less sweet to satisfy? Mentor Me Off Sugar is unfortunately now closed for new enrolments but you can get to the front of the queue for the next kick off after Christmas 2014. Click here to get yourself on my priority radar and enter your details into the form.

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Loaf vintage

Spinach, olive & feta loaf

So on Friday I made a savoury loaf to fix a need for something bread-like with a cake texture. It came out beautifully and I have to share the recipe with you. I’ve had a slice with mashed avocado for breakfast this morning and it was a delightfully indulgent lazy sunday breakfast.

At first I was like olives at breakfast…can I do this!? However, I successfully broke down my olive-breakfast barrier going to new savoury heights. Try it! There are only a few and they just add something to this recipe. You can also freeze slices and either toast at home (make them thin for this) or defrost on the way to work.

Unfortunately I just didn’t take too many great pictures but the recipe will make up for it….

Loaf original

Spinach, olive & feta loaf

Recipe adapted from Sarah Wilson’s Paleo inside out bread from her I Quit Sugar for Life book.

Ingredients

  • 1 1/2 cups rye flour (swap for 3/4 cup arrowroot for gluten free)
  • 1 1/2 cups ground almonds
  • 10 black pitted olives
  • 25g feta cheese
  • 25g parmesan cheese
  • 5 eggs
  • large handful spinach
  • 1/2 cup of fresh parsley
  • 1/2 tsp salt
  • 1/2 tsp bicarbonate of soda
  • 1 1/2 tbsp apple cider vinegar

Method

  • Line a loaf tin with baking parchment and pre-heat the oven to 160C
  • Mix the flour, bicarbonate of soda, salt and ground almonds in a big bowl
  • Whisk the eggs lightly and add the apple cider vinegar
  • Wilt the spinach in a pan with a little water or in the microwave for about 90 seconds. Drain and add to the egg mixture making sure it doesn’t all clump together.
  • Add the olives, cheeses, parsley & stir
  • Bake in the middle of the oven for 40-50 minutes

Loaf close up

As you can see, I’m not strictly gluten-free. I naturally don’t eat much gluten as I don’t eat much bread, pasta or other wheat products that often (stick to a very wholefoods diet). However, sometimes I do like a nice cake like bake where I tend to use a slightly healthier flour like Rye.

If you do want to make this gluten free you can replace the flour with half the quantity of arrowroot but for this exact recipe I haven’t tried it myself. I may experiment with gluten-free more in the future but for now, I am just content being low sugar, in control and enjoying savoury breakfast experimenting!

Do let me know if you try this recipe or if you have any other great savoury loaf recipes you love?

Laura x

 

Sweet potato breakfast bake from top

Sweet potato & coconut breakfast bake

Want to keep your breakfasts egg based but fancy something sweet? Look no further I have a sweet potato breakfast bake recipe for you that will fit the bill.

I posted an omelette variation of this recipe over a year ago and it was when I was playing around with Stevia brands (namely PureVia, which for the record, I don’t recommend). I’ve been cooking and refining it ever since and with the help of rich creamed coconut, I’ve found a way to sweeten it naturally.

This recipe makes three portions so you can cook it one morning or weekend and then either eat it cold if you’re in a grab and go rush or just head it in the microwave quickly. It’s really delicious when served with some creamy full fat yoghurt or coconut milk. You could even have it as a dessert if you like!

Sweet potato breakfast bake

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Sugarfree, dairy-free, gluten free
Makes 3 portions
Recipe adapted from www.wholeheartedlyhealthy.com

Ingredients

  • 5 eggs
  • 3 tbsp melted creamed coconut (read about buying and preparing creamed coconut here)
  • 2 tbsp dessicated coconut
  • Drop of natural vanilla extract
  • 2 small-med sweet potatoes

Sweet potato breakfast bake from top

Method

  • Pre-heat the oven to 180C
  • Prepare the creamed coconut – submerge the sachet in a jug of boiling water to melt for 5 minutes and then empty into a bowl and mix well
  • Cook the sweet potatoes – either bake in the oven or microwave for 5-6 minutes
  • Set aside to cool, then peel and chop into rough chunks
  • Add the eggs, vanilla extract and coconut products together in a pouring jug or bowl
  • Whisk thoroughly – this will make the bake fluffy and light
  • Pour the mix into a medium sized baking dish (I use 10×7 inches). Scatter over the sweet potato.
  • Put into the oven and bake for 30-40mins until puffed up and golden on top.
  • Serve with coconut milk or creamy Greek yoghurt

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Let me know if you give this a go or have you tried a sweet potato egg based breakfast before? Do you like using sweet potato and coconut as a natural sweetener? I think I am a bit obsessed with the combination as quite a few of my recipes contain these!

Buckwheat breakfast bars line

Sugarfree cardamom no bake breakfast bars (gluten & fruit free)

Buckwheat breakfast bars plate
Ok so I’m quite excited to share this recipe with you. I’ve just eaten these for breakfast and they’re tasty, but I’m also excited because of the practical implications of this recipe. Read on!

Muesli bars

I written it before, and I’ll write it again. I used to luuuuurrrvee muesli bars and flapjacks. Sticky dried fruit honey concoctions were my seemingly guilt free way of getting my sugar fix everyday for approximately, I dunno, at least 15 years of my life.

When I was travelling, when I was busy with work and when I wanted to grab something on the go, it was my default snack of choice. There’s no doubt about it, they are quick, handy and to be fair there are some better ones out there these days that at least try to use just all fruit e.g. Nakd bars. Yes, they’re better than anything with refined sugar, but they’re not great everyday for keeping control over your sweet cravings or reducing your overall sensitivity to sweet.

A much healthier alternative

I like this recipe because it’s a sugar-free alternative to the dried fruit bomb of a glucose syrup infused shop bought muesli bar and you can make a big batch and store in the fridge or freezer ready for a ‘grab n go’ type breakfast. The cardamon does a mighty fine job of giving flavour without the need for too much sweet (I’m going to comment on this after the recipe so do read to the bottom).

It also uses buckwheat, which is gluten-free, a great source of fibre and a source of other minerals. To add to the nutrients you’ve got the sweet potato, the coconut oil and the nuts & seeds which are all great sources of various things. Too many nutrients and minerals to list – just trust me that it’s all really good for you ok!? Basically, compared to a Special K bar, these cardamon bad boys are in another league.

Sugar-free Cardamom breakfast bars

Makes 8-10 bars. Gluten free, sugar-free, very low fructose

Ingredients

  • 1 ½ cups (100g) buckwheat groats (soaked in water for at least an hour and then rinsed and dried as much as possible)
  • 1 heaped cup (130g) of almonds or a mix of other nuts if you want
  • ½ cup (85g) mixed sunflower & pumpkin seeds
  • 1 medium sweet potato
  • 4 tbsp cashew butter (or another sugar-free nut butter like peanut or almond)
  • 15g butter (replace with 2 tbsp coconut oil if you want dairy free)
  • 2 tbsp coconut oil (replace with another 15g butter if you don’t have this)
  • 2 tbsp brown rice syrup
  • 6 cardamom pods
  • pinch of salt

Method

  • Bake or microwave the sweet potato. I do mine for 6-7mins in the microwave. Cool for a few minutes, remove the skin and mash with a fork.
  • Toast the nuts for 10mins at 180C. Remove from the oven and chop roughly whilst you toast the seeds for 5-10mins. Add to a big bowl with the dried buckwheat groats.
  • Grind the cardamom in a pestle and mortar or chop/crush with a knife and board
  • Warm the coconut oil, butter, brown rice syrup & cashew butter in a saucepan over a low heat. Mix together.
  • Add the cardamom, salt & then the sweet potato. Combine well still over a low heat to help you do this.
  • Add this gloopy mixture to your bowl of dried ingredients and combine well.
  • Take a big sheet of parchment paper and line a rectangular baking tray (approx 28cm x 18cm) so the parchment comes up over the sides. Push the mixture into this and spread out evenly.
  • Place in the freezer for an hour to set and then remove and cut into portion sizes. Re-freeze or refridgerate.

Usage and storage

Buckwheat breakfast bars line
These need to be kept either in the fridge or freezer and should be a bit chewy coming from the fridge. Keep ones you want to eat that week in the fridge. Wrap a few other portions in cling film and freeze them. When you want to eat, just take out, put in the microwave for 60 seconds to soften slightly and eat there and then or take out with you to naturally defrost for an on-the-go breakfast alternative.

Why not add a little more natural sweetness?

I’m not going to deny, these bars could be enhanced with some more natural sweetness and some of you with a strong sweet tooth might be crying out for them to taste sweeter. The recipe I was inspired by used honey. I’m sure dates, dried fruit etc. would be nice in these bars and the sugar is natural right?

I’ve kept them super low fructose for a few reasons. The first reason is because I honestly like eating things that taste a lot less sweet these days and I simply don’t want to crave sugar in the same way as I used to.

The day I made these I went into a posh grocers in Wimbledon called Bayley & Sage. Incredible things in there and a very beautiful display of sweet goodies (cookies, flapjacks, muffins etc.). However, I wasn’t really that fussed about anything on it and this still feels weird to me after being an inherent ‘sweet tooth’ for so many years where I would have been drooling excessively. I was more drawn to the cheese counter and the nuts buffet!

I am so much more savoury inclined these days and I like being that way – I feel empowered and I don’t have to use my will power to resist sugar cravings. Don’t get me wrong, I appreciate sweeter things when I do have them, but in much much smaller quantities. For that reason I continue to eat lower sugar & lower fructose where I can, getting the sweet in my diet from fresh fruit & sugary special occasions every now and then.

Other reasons why I kept sugar substitutes out of this recipe:

  1. It’s really hard to find recipes for stuff like this that doesn’t go mental on medjool dates, honey or agave etc. so I’m doing my bit to provide something – I see the space in the recipe market!
  2. You could eat these quite happily during a sugar ‘detox’ period.
  3. You could easily add something in if you wanted to e.g. some honey, dates, raisins, extra brown rice syrup and the recipe will probably still work fine and still be relatively healthy i.e. refined sugar free.
  4. I suspect, if these were much sweeter, portion control would get harder i.e. you might want to eat more than one!

What do you think about using natural sweeteners in recipes? Would you like more lower fructose options or would you prefer something to taste a little sweeter with the help of natural things? Would love to hear what you all think on this one as it would really help me with planning future blog posts and recipes. Let me know!

Laura xx

berry & avocado smoothie

3 delicious low sugar smoothie recipes

Now summer is upon us, I find my body naturally craves slightly different things on sunnier days. Whilst I still love my egg breakfasts and eat them throughout the majority of the week, I do find that when it’s hot some days (& my flat is like a sauna!), I really fancy a cold refreshing smoothie.

So today I have some super delicious recipes and a superfood competition to get you inspired for summer smoothie experimentation.

Low sugar smoothies

Smoothies, especially the shop bought variety can be packed with a serious amount of sugar. Up to 50g in some cases. If you make your own at home, you’ve got much more control and can make them SO much better. They are quick too. Ok, a little noisy if it’s early, but make the night before and refrigerate if that’s the case.

I’ve posted a video last summer on my 7 tips for making low sugar smoothies. These are my ground rules and living by these principles, here are three of my current favourite smoothie staples….

Note: for all these recipes you can use a milk of your choice e.g almond milk, coconut milk, semi-skimmed etc. I use organic semi-skimmed in mine. Just make sure any milk you buy e.g. soya, almond or coconut hasn’t got added sugar or sweeteners to it.

Berry & avocado smoothie

berry & avocado smoothie

  • 1 cup or large handful of mixed frozen berries
  • ½ avocado or tsp coconut oil (this is the filling fat element)
  • 3 tbls natural yoghurt
  • 1 cup or glass of milk (approx 250ml)
  • 1 tsp maca powder
  • 1 tbls chia seeds
  • Cacao nibs (to top)

Kiwi & mint smoothie

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  • 2 kiwi fruit
  • ½ avocado
  • 1 handful of chopped fresh mint
  • 1 handful of spinach
  • 3 tbls natural yoghurt
  • 1 cup or glass of milk (approx 250ml)
  • ½ tsp spirulina powder
  • 1 tbls chia seeds

Cashew banana green smoothie

Banana & cashew smoothie

  • 1 green tipped frozen banana
  • 1 tbls cashew butter (I used one I recently reviewed from Myprotien.com)
  • 1 handful of spinach
  • 3 tbls natural yoghurt
  • 1 cup or glass of milk (approx 250ml)
  • 1 tbls chia seeds
  • 1 tbls flaxseed powder (optional)
  • 1 tsp wheatgrass powder

Using superfood powders

You’ll noticed I’ve supercharged all of these smoothies with a superfood of some sort. I’ve been using 100% organic superfood powders from Miracle Powders who kindly sent me a nice selection box of 5 x 50g bags to experiment with.

Miracle powders

These smaller portions are ideal for trying out different ones and seeing which you like the most without spending a fortune. I’m a big fan of the raw maca powder because it’s a great addition for smoothies that you don’t want to be green! It’s also worth mentioning that wheatgrass can help reduce sugar cravings. In general, because these powders are so dense in vitamins and minerals, effectively you’re giving your body such goodness, it should help reduce unhealthy cravings. It’s effortless to add them in and you’re potentially fighting off colds, diseases, cravings all in one go!

Competition WIN some superfood powders

Miracle powders have kindly donated a 5x 50g selection box to a Happy Sugar Habits reader :). All you need to do is comment below with a thought or response to this post e.g. let me know if you make smoothies or if you avoid them due to the sugar.

If you pin one of the images to Pinterest, you’ll get an extra entry and if you tweet about it with one of the following, you’ll get another additional entry… #socialmediaLOVE!

Get low sugar smoothie making with Happy Sugar Habits @miraclepowders superfood powder competition via @lauraj_thomas http://ow.ly/xEe5r

I just entered Happy Sugar Habits low sugar smoothie @miraclepowders superfood powder competition via @lauraj_thomas http://ow.ly/xEe5r

Good luck! Winners chosen at random. Competition closes on Monday 23rd June

Low sugar life with smoothies

So to conclude, I certainly don’t think fruit smoothies are out of the question when living on a low sugar diet, especially when you’re new habits are in place. You just need to be mindful of their sugar content and factor them in to your total fructose count for the day. I’d also say it depends where you are in terms of feeling in control with fructose. There was a period of time where these wouldn’t have been suitable for me. Listen to your body to determine how they impact your overall sugar cravings i.e. test different ones out, and see how you feel.

Are you conscious of smoothies being high in sugar and how do you like to make yours? Do you find they impact your sugar cravings at all and do they fill you up? I’d be interested to hear your thoughts around this. Leave a comment and enter the competition at the same time!

chocolate courgette porridge

Chocolate courgette porridge

Ever had chocolate courgette porridge? No, neither had I until I experimented with this little number. I’m pleased to say it worked out well and I’m going to share the recipe with you.

Creating a balanced breakfast

As we roll into a beautiful Autumn-Winter the temperature drops and we crave comforting warm food (I write this after having been for a stunning run amongst colourful Autumn leaves today).

Porridge as a warming breakfast certainly fits the bill here, but it isn’t my ideal everyday breakfast on a low sugar diet. Firstly, because without adding sweet it can taste sometimes bland. Secondly, I find it’s a little trickier to get enough protein and fat into things, which are my ‘keep me really full all morning’ companions. Thirdly, I also find porridge doesn’t lend as well to eating vegetables first thing over fruit – well, until I tried this recipe that is!

I did make a note on how full this breakfast kept me. It actually did pretty well (better than I was expecting). However, when lunch came around I found I was pretty hungry all of a sudden, and it came on quickly rather than being more gradual like it usually is (when I’ve had eggs).

Mixing up breakfast

So I mentioned chocolate courgette porridge to a friend and I got the look ‘Laura, you’ve really lost it now’. I’m starting to enjoy surprising people with these weird and wonderful combinations….

If there’s one thing I recommend to those playing with low sugar life, it’s to mix up your breakfast routine and experiment. So many people have really set ways about what they eat in the morning, having the same thing day in day out. For many it can be the most sacred meal of the day which I understand, something maybe they’ve known for years. I know when I’ve worked with individuals, there can be real push back on changing those first thing in the morning rituals. Trust me it’s fun, and slightly addictive. Have fun with this.

chocolate courgette porridge

Sugar-free chocolate courgette porridge

Makes 2 portions (I chilled one, covered with a saucer in the fridge and ate it cold the next day)

Ingredients

  • 2/3 cup of oats
  • 1 ½ cups of milk (unsweetened almond, semi-skimmed or full fat. I used organic semi-skimmed)
  • ½ grated courgette
  • 1 tbls flaxseed powder
  • 1 tbls cacao powder (optional – I’ve made this recipe without and it turns into a just as nice cinnamon courgette porridge)
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • pinch of salt

 Method

  • Put the oats & milk into a pan on a low-med heat.
  • In the meantime grate the courgette and add to the pan.
  • Add the flaxseed, salt, spices & cacao powder. Mix well with a wooden spoon.
  • Continue to cook on a low-med heat stirring occasionally for about 5-7 minutes until oats are cooked and porridge is at the desired consistency
  • Add toppings of choice (chia seeds, chopped nuts, seeds, raw cacao nibs).

Note: This obviously looks a lot sweeter than it tastes. Anything with a chocolate colour tends to scream sweet, so dishes like this can be a surprise for taste buds that are still accustomed to lots of sugar. This is basically a savoury porridge dish with a chocolate colour so beware – it doesn’t taste sweet. I absolutely loved it but beware if you’re whipping it up for someone who usually drowns their oats in honey.

Want even more well balanced tried and tested sugar-free recipes?

If you like this recipe and some of my others, then there’s many more coming. I’m currently cooking up a sugar-free storm right now as there’s going to be loads of fabulous recipes with meal plans as part of the soon to be launched and all improved Mentor Me Off Sugar Detox 6-week programme (buy from 21st November 2013, course starts on the 6th Jan 2014) . Make sure you’re on the priority list before the 14th November to get access to the exclusive special offers I’m going to be sending out before hand.

What do you think of savoury courgette porridge? Have I inspired you to give it a try?

 

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Cheese & chive soufflé omelette

More ways with eggs. I know, I know, a lot of my recipes involve eggs, but I can’t help it, I like them. Maybe I should rename my blog Happy Egg Habits (or erm maybe not…). In my defence, I have video blogged about non-egg protein sources you can try instead.

This recipe is a little more time-consuming than I like but it makes you a nice fluffy souffle-type breakfast and it’s worth an experimental try. I do like the light texture of this eggy option as standard eggs can sometimes make you feel a little heavy. Cheese and chives work together – ultimately you could use any strongly flavoured cheese for this recipe but parmesan is my personal favourite.

Give it a go when you’re getting a tad tired of scrambled, poached, boiled etc, but still want to get this protein-rich nutritious food in your body come the morning. Or if you’ve got a visitor and you want to impress!

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Cheese & chive soufflé omelette

Serves 2

Ingredients

  • 4 free-range eggs separated (preferably organic)
  • 3tbsp chopped chives
  • 3tbsp grated parmesan cheese (you could substitute another cheese of your choice in here)
  • 1 tsp butter (preferably grass fed organic)
  • 2tbsp milk
  • sea salt and pepper

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Method

  • Heat up the grill to a medium setting
  • Whisk the egg yolks, milk, salt and pepper together in a small bowl
  • Mix in the majority of chives and cheese leaving a little for adding to the top later
  • Beat the egg whites in a separate large bowl with an electric whisk until soft peaks form
  • Melt the butter in a pan and tilt to coat the sides
  • Fold in the egg whites to the egg yolks and pour into the pan
  • Cook over a gentle heat for a few minutes until you can run a spatula around the edges
  • Sprinkle over leftover cheese and chives on the top
  • Grill until cooked on top and be amazed at the puff factor!

You can serve this with anything. Sliced avocado and tomato could be nice, or why not try wilted spinach in a little butter. Hey why not push the boat out and go for some roasted squash.

Mentor Me Off Sugar: Don’t miss out on the discount

So the Mentor Me Off Sugar detox relaunch is drawing closer and i’m very VERY excited to share with you all the details soon. Amongst other things, I am creating, vetting and adjusting lots of other recipes to form part of the meal plan and give you inspiration no matter how good at cooking you are.

I’m always surprised at how some recipes claim to be healthy but then include something sneaky or not as sugar saintly as you would hope for. Alternatively they can just suffer from being inappropriately balanced with protein, vegetables and good fats. So…I’m creating the ultimate source of delicious sugar-proof recipes to make low sugar life really easy. Make sure you sign up to the Mentor Me Off Sugar detox priority list before the 14th November to be the first to know about the early bird and to get access to special discounts.

 

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Juices vs. Smoothies: What you need to know

Quite often I get asked about juicing. Is it suitable on a low sugar diet? Are juices better than smoothies?

There isn’t a straightforward short answer to this. You need to understand the differences between juices and smoothies. You need to consider their merits and also be aware of things to be careful of.

Here are some of the main things you need to know and be aware of (with my low sugar hat on of course).

The appliances

First thing to get your head around is that you need two different appliances: a juicer and a blender. You can’t make a juice with a blender and you can make a smoothie with a juicer. They are completely different.

A juicer extracts and separates the pulp from the fruit and vegetables. A blender breaks down the whole fruits and vegetables and ‘blends’ them together to form a thicker drinkable substance.

Last year I was bought a juicer for my birthday and I’ve got a oldish blender which I’m hoping to upgrade to a Vitamix at some point. The quality and strength of your blender does count. I’m sometimes limited to what I can blend. Celery tends to be a tricky one.

Thinking about fibre

I think the main difference to be aware of with juices and smoothies is the removal of fibre from juices. Extracting the pulp means you take out all the roughage that essentially slows down the absorption of the nutrients, whether that’s antioxidants, sugar, fructose, vitamins etc. As you probably know, fibre helps keep your digestive system ‘flowing’, so to speak.

This may point towards smoothies as the superior of the two, but juices do have their place. In some cases, for example a digestive detox, there are benefits to quick nutrient absorption. They are also more concentrated, as you pack more nutrients into a glass of juice compared to a smoothie. Without the fibre you also give your digestive system a rest and you ingest an incredible amount of goodness very quickly and easily.

Sugar content

The third thing to be aware of is the fruit concentration, because this is where we link to sugar. Whilst juices and smoothies are a healthy, natural source of sugar, they can be a very concentrated source. You need to err on the side of caution.  With a 100% fruit smoothie or juice, it’s very easy to ingest high amounts of fructose (make sure you’ve read my post explaining fructose if you don’t yet understand this sugar type).

You might have heard the phrase ‘eat your fruit and juice your greens’….It does make some sense.

Now you might not want to take fruit out completely, (I know I still like a little of it here and there). Using more vegetables and lower fructose fruits is a way to manage this more practically. Bulking out your smoothies with other substances will also help you from going overboard with the fruit. I’ve been playing around with combinations for a while. Vegetable juices do need a little fruit to make them palatable, I’ve found. There was one time I overdid it on the broccoli and quite frankly, that juice was nothing short of gross!

This is a recipe that turned out rather delicious without a fructose overload. I used two apples and it made 1 large or two smaller portions.

Basic Green Juice

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  • 2 green apples
  • ½ a cucumber
  • 1 whole bunch of celery
  • 1 lime

Practicalities

I also need to mention that I find smoothies more convenient that juices. A juicer can be a right pain to clean and involves more preparation. With smoothies, you just chuck everything in and blend. When I get my Vitamix, this is going to be even easier!

How I use smoothies and juices

So what do I do with these? Well, I use juices to replenish myself nutritionally when I feel I’ve been lacking. I hadn’t eaten as healthy as I usually do and for a few days I wasn’t getting my usual 5-9 portions of vegetables, so I whipped up a juice to top up on some goodness, in addition to the food I was eating that day. Quite often I have one before I go to a wedding or after a more indulgent birthday week when I’ve been out a lot more. You get the gist.

Smoothies I tend to use as a quick easy breakfast. Because of this, I’m more concerned about balancing them with protein and fat so that they’re filling and substantial enough to keep me going to my next meal.

If you want to know more, I’ve done a video on my best 7 tips for making smoothies low sugar and another video showing you how to make my delicious chocolate berry smoothie.

Hope that post was helpful?!

What are your thoughts on juices vs. smoothies and the fruit concentration in them?

fructose

Low sugar chocolate berry smoothie

This recipe is dairy free, gluten free, low sugar and jam packed with so much health benefit I would be here all day listing it!

How much sugar?

I’ve roughly worked out that it contains about 18g of natural sugars, where approximately 7.7g of those are fructose. For a smoothie, that is low. I don’t rigidly count it, but as a guide I aim for around 15g of naturally occurring fructose a day (a recommendation made by Dr Mercola) I find this amount doesn’t trigger any major cravings and allows me to benefit from the all of the that fruit does have to offer.

Seriously this smoothie is delicious, but to those of you who still have a sweet tooth, you will notice it’s lower in sugar. Use your own taste buds to gauge things if necessary, start off a little sweeter and bring it down gradually.

Low sugar chocolate berry smoothie

  • 1/2 cup of frozen raspberries (2.7g sugar)
  • 1/2 cup frozen blueberries (7.6g sugar)
  • 1/2 ripe avocado
  • 200ml coconut water (8g sugar but a maximum  of 32% fructose)
  • 100ml water (use extra coconut water if you want a little sweeter but this will take the sugar content up slightly)
  • 2 heaped tablespoons of natural sugar-free pea protein powder (I used Source Naturals Pea Protein in this video)
  • 1 tbls chia seeds
  • 1 heaped tbls raw organic cacao powder (I used DetoxYourWorld brand which I picked up in Wholefoods
  • 1 tsp maca powder (optional for extra vitamins & minerals)

Add everything to a blender and blend!

Apologies that I have my back to you a lot in this video. I need a new kitchen that is more accommodating to cooking demos!

Enjoy, Laura x