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 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 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.


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?

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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 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. 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


Maca almond coconut fudge (no sugar or sugar substitutes!)

This recipe came about because I wanted to play. I’ve not been at home in my kitchen for three months and I didn’t realise how much I missed combining random sugar-free ingredients!



These are little satisfying bites you can keep in the freezer to help curb a post meal ‘something’ fix or a sugar craving. They’re also full of goodness to boost the nutrition density of your day!

Maca almond coconut fudge

Makes 6-8 pieces



  • 1 tbls melted coconut oil
  • 3 tbls almond butter
  • 3 tbls desiccated coconut
  • 1 tbls maca powder (omit if you want, see notes below)
  • Cacao nibs for topping


  • Put all ingredients into a food processor and blend until smooth.
  • Put into ice cube trays, top with cacao nibs and freeze for 2 hours.
  • The combination of ingredients means these don’t go too hard and so can be eaten straight from the freezer in fudge like fashion!


Why use maca powder?

I’ve taken interest in maca powder in the last 6 months and decided to try it.  Maca is a root which is traditionally grown in Peru and is usually found in powder or capsule forms. It’s known for being an aphrodisiac and has a growing reputation as being effective for hormonal balance – something that I was working on myself towards the end of last and start of this year (more on this to come).

Looking at the science, the strongest evidence on maca is around it increasing libido, however preliminary research suggests maca can help protect the brain, improve bone health and even improve cognitive ability in healthy people. The science on its hormonal effects isn’t there but there are professionals who swear by it.

Science and others’ options aside, I like to give these things a go myself!

I purchased both some Creative Nature maca powder and some capsules to try as a supplement. Now after taking the supplements for two weeks my hormonal issue (I was suffering from Hypothalamic Amenorrhea which you can read lots of helpful information about here), seemed to be relieved and has since not returned. However I was doing lots of other things to help with this (more rest, weight gain, reducing stress etc.) so I’m not really clear what worked. I was just happy that something had finally sorted it and continued to use the maca powder, more than anything these days because I do really like the taste and texture of it.

Hence why I decided to beef up the nutrition of this fudge with the maca addition. You can include or omit it from the recipe quite easily.

Have you been curious about maca powder? Do you use it as supplement at all? Let me know what you think of the recipe.


Sugar-free lemon cake recipe

Warning: The sugar-free lemon cake in this post is delicious and it might get eaten very fast!

The sugar-free sponge cake to make when only cake will do!

So there’s a special or particular social occasion coming up and people are expecting CAKE! It’s like sugar dilemma 101.

Do you make a full sugar cake and just try not to eat too much of it (potential mental torture), or do you try a sugar substitute one (will they like it – risky business!) or do you try and make excuses (risk social isolation or ridicule).

First world problems at their best right?!

So what do you do?!! How do you navigate?

Maybe you’ve been asked to bake something for a charity cake bake or you’ve got people coming around for afternoon tea. It could be the birthday of one of your children or it’s your turn to bring in the office treat.

First of all, ask yourself how often this happens. If this is a frequent occurrence and you want to live a lower sugar lifestyle where cravings haven’t got the better of you, then it may be the case that you do need to manage some expectations and shift your activities. Doing this could be a whole other article in itself so I’m going to assume this is more a one off and focus on what actually to take.

Firstly you could seek a savoury cake or bake alternative. I have a few you can try:

However, I get that your friends or family just might not be overwhelmed with joy if they’re expecting something sweet with their cuppa and you present them with olives & spinach!

If this is the case then you could use this as a good opportunity to experiment with some sugar-free baking.

Savoury over sweet

Now, I don’t have many sweet recipes on this blog, simply because if you’re trying to change your taste buds and take reign over cravings, you need to be getting into the habit of savoury foods the majority of the time. When you do, there’s less need for sweet stuff.

I see sooooo many ‘sugar-free’ blogs that are just packed with sweet recipes and really if you’re successfully ‘low sugar’, you just don’t want to eat that stuff all the time. I do eat some sweet things and I enjoy them, but just not that often. I really don’t go out of my way to make them all the time and would rather get my sugar quota when I’m out socially – which can even occasionally involve eating real sugar!

That said, I’ve wanted one GEM of a sweet cake recipe on the website that you can use for social sugar situations that is relatively healthy. This sugar-free lemon cake fitted the bill perfectly.

Baking a communally sweet cake

Sometimes I like cakes and biscuits a lot less sweet than others, and so I appreciate not everyone may like the sweet potato and coconut cake.

When I say baking a communally sweet cake, I mean baking a cake that everyone likes and where they don’t have a clue it’s sugar-free.

If you’re keeping your low sugar efforts low profile then you just keep quiet, or you can wait for ‘this is delicious’ and then spring it on them that it’s sugar-free (maximum social points).

I’ve gone for a classic sugar-free lemon cake with an almond base which makes it even gluten-free too (& you wouldn’t know).

sugar-free lemon cake

Now the important question… which sugar substitute did I use in this delicious sugar-free lemon cake?!!

I have a philosophy that there is just not one best sugar substitute out there. I say that because I don’t think it’s a good idea to go hard on one particular thing and if something is labeled as ‘good’ then people can go to town on it i.e. eat it all the time thinking it’s healthy.

Yes brown rice syrup is low in fructose and on the preferred list, but that isn’t a license to over eat on it. I’d also advise you read this article on Authority Nutrition about it.

All sugar substitutes ideally should be consumed in moderation and if you do this, then it’s less significant which one you use (if you get what I mean).

For this sugar-free lemon cake I’ve used xylitol. I’ve written about xylitol here but I’ve used this sugar substitute because:

  • The cake recipe needed to substitute sugar in 1:1 and xylitol does that
  • I had never tried baking with it and wanted to experiment (I would encourage you to experiment with a variety too)
  • I wanted to share that there are different options and make the above point to you
  • A nice chap called Daniel at Total Sweet sent me some!

I have to say, that after seeing how well this sugar-free lemon cake came out and how delicately sweet it is without being sickly, I do like xylitol as a sugar substitute for baking. I also know that Total Sweet is quite widely available as I mentioned in my video review of it last week.

Now finally, we get to the cake..

Sugar-free lemon cake with almond (sweetened with xylitol)

sugar-free lemon cake

Recipe adapted from

Makes one sugar-free lemon cake (8 slices)

Note: You do need an electric whisk for this recipe and it’s quite important.


  • 4 eggs, separated and at room temperature (see how to separate eggs here )
  • 100g (1 cup) xylitol (I used Total Sweet)
  • 200g (1 ¾ cup) ground almonds
  • ½ tsp ground cardamom (or 3 pods freshly ground)
  • Zest of a lemon (about 1-2 tsp worth or until your arm hurts!)
  • 1 tsp baking powder
  • 1 tsp apple cider vinegar
  • pinch of salt


  1. Pre-heat the oven to 180C and line a round 9-inch tine with greased parchment paper (grease both sides with butter or coconut oil)
  2. In a large bowl beat the egg yolks, lemon zest and 1/3 cup (about 30g) of xylitol until smooth with a wooden spoon
  3. In a separate bowl, mix together the almond flour, cardamom and baking powder. Add this flour mixture to the egg yolk mixture and beat until smooth with a wooden spoon
  4. With an electric whisk, beat the egg whites where you start on a low speed and gradually increase. When bubbles start to form, add a pinch of salt and the teaspoon of vinegar (this helps maintain the structure of the cake).
  5. When the eggs have a lighter fluffy volume, add in the rest of the xylitol (2/3 cup) and beat again with the whisk, using the gradual speed increase again. Beat until soft peaks form.
  6. Fold these beaten egg whites into the almond mixture a large spoonful at a time. The first few you might not think it’s working but as you add more, a light cake batter will form.
  7. Scoop all of the sugar-free lemon cake mixture into your prepared tin and place in the oven. Bake for 45-50 minutes until firm and slightly golden on the surface.
  8. Remove from the oven and let it cool for 10 minutes. Then carefully remove from the tin and parchment and let cool for a further 10 minutes.
  9. Serve and impress all of your friends and family!

Have you tried baking with xylitol before? What do you do when you’re asked to bring/bake a cake for a wider group? Has this been a previous dilemma for you?!

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


Savoury olive & almond flapjacks

Calling flapjack lovers, this recipe is AMAZING! I’ve been excited for nearly a whole week about sharing it with you because I know that cereal bars, flapjacks and all things like that are a killer for sugar yet can be handy to carry or eat on the go.

I used to eat flapjacks and cereal bars like nobody’s business when I was a sugar fiend so I’ve wanted to create a sugar-free option for a while now. If you find yourself at the mercy of cereal bars, flapjacks and quick grab sugary bars, these could be a great option.

You also don’t have the hassle of deciding which sugar substitute to use which can be a confusing business to say the least!


Even though you might feel cumin is a no go first thing, you can definitely eat these for breakfast and i’d encourage you to break out of your comfort zone by doing so.

Alternatively eat them as a handy snack, have with your lunch, or use in the kid’s lunch boxes (maybe just omit the chilli flakes).

The pumpkin and chia seed topping is optional to simply boost the nutritional count and make them look pretty!

Savoury olive & almond flapjacks


Makes 8 large bars or 16 smaller bites


  • 200g rolled oats (2 cups)
  • 300ml milk (1 ½ cups)
  • 75g almonds (½ cup)
  • 20g parmesan cheese (⅓ cup, grated)
  • 60g black pitted olives (½ cup)
  • ½ tsp salt
  • 2 tbsp dried oregano
  • 2 tbsp ground flaxseed
  • 1 tsp cumin seeds
  • 1 tsp chilli flakes
  • 1 tbsp chia seeds (optional)
  • 1 tbsp pumpkin seeds (optional)


  • Preheat the oven to 180C and line an 8-inch square tin with parchment paper
  • In a medium bowl, mix the oats, salt, herbs and spices together with the ground flaxseed
  • Add the milk and leave it to soak for 10 minutes whilst you prepare the rest
  • Roughly chop the olives, almonds and grate the parmesan cheese
  • Add these ingredients to the mixture, stir well
  • Pour the mixture into the tin and spread evenly
  • Sprinkle over the chia seeds and pumpkin seeds
  • Bake for 45 minutes, remove and let cool
  • Slice into bars or squares
  • Keep refrigerated in an airtight container for up to 3 days


More foodie and sugar-free meal inspiration

I’ve also just started a new Instagram feed @happysugarhabits which is solely dedicated to helping you beat the sugar cravings and get a daily dose of inspiration to help you embrace a practical lower sugar life and keep the right mindsets in place.

What do you think of savoury flapjacks and eating these for breakfast? Have you ever tried a savour flapjack before? Please do let me know if you try this recipe and what you think.


Protein chocolate mousse

Sugar-free cookie dough mousse

So many of the sugar-free recipes out there you read and then stumble upon something that you’re not too keen on – or is this just me?! Whether it’s a load of dates, agave nectar, coconut sugar, stevia or even the better brown rice syrup, things are sweetened with something (even some of my recipes!).

I know a few of you have got in touch to tell me about Davina’s 5 weeks to sugar-free. I’m going to review her book in due course but yes she does use maple syrup and honey which still have a major fructose element. Recipes like this are great for transitioning off refined sugar to something slightly better and more natural alternatives, but If you’re trying to change tastebuds & cravings more significantly, maple syrup/honey substitution isn’t the way to go. I love Davina & what she’s doing but I’m telling you that the Mentor Me Off Sugar recipes & meal plan will get much more significant & better results.

So with all these sugar substitutes bounding around in ‘sugar-free’ recipes, I’ve really got a lot of time for recipes that don’t contain any of the above and are more truely fructose free. They’re just naturally sweet because of the clever combination of ingredients & flavours. My sweet potato & walnut cake falls into this category and is one of my most popular recipes.

So I’m excited to introduce you to a really unusual and clever sugar-free recipe courtesy of my friend Emma Charles ( & @Fitfoodemma on Instagram).

This mouse uses CHICKPEAS as a base. Yes chickpeas…in a dessert/mousse. Now before you start scoffing (I know my friends will!), I literally beg you to try this recipe. Since Emma sent it over I’ve whipped it up 4-5 times slightly tweaking it each time to my own taste. I just love how easy, quick and tasty it is. It’s pretty high in (healthy) fats & protein and so it’s ridiculously filling.

You could have it as breakfast, a snack or a treat in the evening when the post meal sweet temptation rocks in. It will satiate and satisfy you so much, you won’t want much else.

Sugar-free cookie dough mousse

Serves 4

Protein chocolate mousse



  • ½ tin (120g) chickpeas, drained (I recommend KTC as they’re softer than most other brands)
  • 4 tbsp peanut, cashew, hazelnut or almond butter (100% nuts)
  • 100g ripe avocado
  • 10g cocoa powder
  • 40g unsweetened protein powder (or 15g coconut/wholemeal flour)
  • ½ tbsp melted coconut oil
  • 1 tsp vanilla extract
  • Approx. 55ml milk (I use unsweetened almond milk)
  • Raw cacao nibs or 60g 85%+ dark chocolate, chopped into small chunks

Optional toppings: unsweetened coconut flakes, grated dark chocolate


  • Blend all the ingredients except the dark chocolate together in a food processor or blender, then
  • gently stir through in the chocolate.
  • Taste and add a little more coconut oil or vanilla extract if you prefer a sweeter mousse. Add more milk if you need to make it slightly more runny.
  • Pour into four glasses or ramekins – shot glasses work well – and refrigerate for at least an hour (Laura – I eat it straight away, so impatient!)
  • Add your toppings and serve.

Emma’s Free ebook

Emma has launched a free recipe ebook with some brilliant and properly sugar-free recipes. It costs just £1.99 but if you use the code FITFOODJAN this month,  you can download completely free. She does tend to use a protein powder which I’m personally undecided on and tend to avoid (although I’m going to try the one Emma recommends). Just be careful when ordering things like protein powders so that you don’t order one with Sucralose or another artificial sweetener – protein powders can be a bit sneaky in adding something sweet (& usually very artificial) in. Anyway, I’ve been making this recipe with the coconut flour substitute (works fine) and on occasion just with an extra dollop of nut butter. The recipes in Emma’s book are really great – this girl has natural talent so check it out for some inspiration.

<Download Emma’s ebook HERE>

Are you absolutely mortified at the thought of having chickpeas in a mousse? Do you find it frustrating that so many ‘sugar-free’ recipes aren’t truly sugar-free? Have you got Davina’s book yet? Comment below and please let me know if you try and what you think.



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.





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



  • 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%)


  • 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.