Low Sugar, So Simple 100 Delicious Low-Sugar, Low-Carb, Gluten-Free Recipes for Eating Clean and...

ELVIIRAKREBBERCreatoroftheLow-Carb,SoSimpleblog

LowSugar,SoSimple

100DeliciousLow-Sugar,Low-Carb,Gluten-FreeRecipesforEatingCleanandLivingHealthy

CONTENTS

INTRODUCTION

Chapter1TheSugarCrisis:HowSugarHarmsYourBody

Chapter2StealthSugar:SugarinItsManyForms

Chapter3CookingwithoutSugar:HealthyAlternativestoSugar,Starches,andUnhealthyCarbs

Chapter4Basics&PantryStaples

Chapter5Breakfast

Chapter6Lunch

Chapter7Dinner

Chapter8Snacks

Chapter9Desserts

Chapter10DrinksREFERENCESRESOURCESABOUTTHEAUTHORACKNOWLEDGMENTSINDEX

INTRODUCTION

Iusedtobearealsugaraddict.Thankstomysweettooth,Iwasoverweightthroughoutchildhood,andIwasbulliedatschoolbecauseofit.(Iwasevenheavierthantheheaviestboysintheclass!)Mymomisanexcellentcook,andwheneverIwasaround,herpies,cakes,andcookiesdisappearedasquicklyasshepreparedthem.WhenIknewshe’dbakedadeliciousblueberrypie,Icouldn’tresistthetemptation:Iwouldcutoneslice,thenanother,andanotheruntiltherewasn’tacrumbleft!Inside,though,Iwasvulnerableandsufferingfromtheconstantbullying.IsodesperatelywantedtobethinthatIstartedtocutcaloriesdrastically.EventuallyIwasdiagnosedwithanorexia.

Afterhighschool,though,Ireallylostcontrolofmyeating.Iwentbacktoeatingsugar,andthingsgotevenworse.WhenIwasstudyingindustrialdesignclosetotheArcticCircle,notadaywouldpasswhenIdidn’tindulgeinagiganticchocolatebar—andtheendlessdarknessduringthepolarnightexacerbatedmysugarcravings.SoitwasnowonderthatIstartedsufferingfrommigrainesandirritablebowelsyndrome(IBS).Idevouredpizzasandpastas,andpouredcopiousamountsofsugarontojustabouteverythingIate.Iboughtcakes,muffins,candies—anythingsweet—andatethemallatonce.Iknewitdidn’tdomeanygood,butIcouldn’tstop.

LaterwhenIattendedalanguagecourseinEngland,Ienjoyedallthelocal“delicacies.”Myfavoritewasasuper-supremedonut,ahugepastryfilledwithvanillacustardandcoatedwithchocolateglaze.Igulpeditdowncheerfullyalongwithalargechocolatemilkshake.Onthewayhomefromschooltomyhostfamily,Igrabbedsomehumbugs—alocalsweet—plussomefudge,andenjoyedthemwhilewalking.OnmyclasstriptoFrance,Iboughta14-ounce(400g)barofTobleroneandateitinasingleday.Onthelastdayofthecourse,Icelebratedbybuyingahugecarrotcake,whichIdividedwithmyroommate.(AtleastIdidn’tgobbleitupallbymyself,forachange!)

Allthatsugarmademefeelmiserable.NotonlydidIhavephysicalailments,butIwasalsosufferingfromdepression,anxiety,andpanicattacks.Ihadanorexiainmypast,andnowIdevelopedanothertypeofeatingdisorder:bulimia.Iwasfrightenedtodeathofvomiting,soIpoppedlaxativepillslikecandies—dozensanddozensperday.Sittinginagonyonthetoiletdidn’tbothermemuch,aslongasIgotridofthejunkI’deatenasquicklyaspossible.

Soonmyconditionworsened.Istartedsufferingfromunexplainedstomachpains.In1999,mycolonwasremoved,andforayearafterthatIfeltwonderful.

However,theIBSsymptomscameback,alongwithevenworsepain.MyweightplummeteduntilmyBMIwasonly12.7.Ihadarrhythmia,terriblestomachpains,andbrainfog.Nodoctorcouldgivemeadiagnosis.Thelabresultsallcamebackfine,butIfeltlikeIwasdying.

SoIhadnootherchoicebuttotakecontrolofmyhealth.Istartedtostudynutrition,andsoonIlearnedhowdestructivesugaris.Icutitoutofmydiet—andcereals,too,becauseI’dheardlotsofsuccessstoriesfrompeoplewhoregainedtheirhealthbyomittingglutenfromtheirdiets.(LittledidIknowatthatpointthatcerealswere,inpractice,sugar.Ifthatcomesasasurprisetoyou,too,don’tworry:I’llexplaininthechaptersthatfollow.)

AsIquitsugar,Iaddedmorefattomydiet.Ittookalongtimetounderstandhowvitalfatistohealth—naturalfat,thatis.MybrainfogfinallydisappearedafterIstartedconsumingbutterandothernaturalfats.

NOTETOTHEREADER

•AlleggsusedareU.S.sizelarge,andshouldbeorganicandfree-rangewheneverpossible,becausethesecontainmoreomega-3fatsandothernutrients.(Plus,theytastebetter!)

•Besuretousethefreshestingredientsandthoseofthebestquality.Organic,non-GMOvegetablesarebest.Asformeatanddairyproducts,choosethosefromanimalsfedwithaspecies-specificdiet.(Forexample,choosedairyandbeefproductsthatcomefromgrass-fedcows.)

•Milkandcreamshouldbeorganic,ifpossible,andfreefromfoodadditives.•Allcitrusfruits(especiallylemons)shouldbeorganicandunwaxed.•Bakingpowdershouldbealuminum-free.CinnamonshouldbeCeyloncinnamon,ortruecinnamon—notthemorecommoncassiaorChinesecinnamon,whichistoxictotheliver.

AfterImadethesechanges—quittingsugarandstarch,andaddingmorefattomydiet—Istartedgettingbetter.Much,muchbetter.Myweightnormalized,andIwasnolongerbulimic;Isufferedfewermigraines;andmyanxietyandpanicattacksdisappeared.Iwasn’tdepressedanymore.Andmystomachfinallyfeltgreat!NomoreIBS,nomorebloating;allthatcripplingpainhaddisappeared.NowIenjoyedaflattummy.Ihadsix-packabswithouteventrying.Myentirebodycompositionwasrippedandmuscularincomparisontothewayitlookedbefore.WhenIatesugar—evenwhenIwasn’toverweight—Ihadaflabbystomach,enormousthighs,andaroundface.Nowmybodylookedtonedandfit,eventhoughIdidn’tdoanysports.

Withmynewlifestyle,though,Inoticedthatitwasn’teasytofindtrulyhealthyrecipes.Infact,mostofthesugar-freerecipesIcameacrossdidn’tseem

tobesugar-freeatall.Theycontaineddriedfruit,syrupssuchasagaveorricesyrup,orstarches.Manyofthemhadartificialsweeteners,too.I’dfoundhealthy,sugar-freenaturalsweetenersmyself,butcouldn’tfindrecipesforthem.SoIhadtocreateeverythingfromscratch.Idevelopedrecipesforbreads,desserts,breakfasts,maincourses,sidedishes,andmore—allwithaminimalnumberofingredientsandsteps,becauseIwasbusyandimpatient.

Thenin2012,IestablishedmyLow-Carb,SoSimpleblogtohelppeopleinthesamesituationasIwas—seekingeasy,healthyrecipesafterswitchingtoalow-sugarlifestyle.Fiveyearslater,I’mdelightedtohavemorethan600,000Facebookfollowersandhundredsofthousandsofblogreaders.Thereseemstobeahugedemandforeasy,trulyhealthylow-sugarrecipes,andthisisveryunderstandable.Withthecurrentbiaseddietaryguidelinesandafoodindustrythatspendsbillionsonmarketingitsjunk,peoplearegettingsick,bothliterallyandfiguratively.Theyhavetodiscoverthetruthbehindtheseliesbythemselves.Likeparrots,doctorsanddietitiansstilladheretothelow-fatreligion,emphasizingtheimportanceof“healthy”wholegrainsandfruit,notrealizingthatthesesubstancesactuallymakepeoplesick.

Todaywe’vefinallystartedtounderstandthatfatisyourfriendwhilesugaristhethingmakingyousick.Knowingthat,wecanmovetowardperfecthealthbysavoringdelicious,natural,cleanfoodwithoutsugarandstarch.Thisbookwillshowyouhowtodojustthat.Enjoy!

CHAPTER1

THESUGARCRISISHowSugarHarmsYourBodySugariseverywhere.Ourdietsarefilledwithit.Yetfewpeoplerealizehowharmfulthisextremelycommoningredientis,andhowdamagingitistoourlong-termhealth.EventhoughtheWorldHealthOrganization(WHO)advisescuttingsugarintaketoamaximumof25gramsaday,weoftenexceedthisrecommendationbymorethanthreetimes:TheaverageAmericanconsumes76gramsofsugarperday.

Thoseofuswhowanttogetoffthesugarrollercoasterfinditnearlyimpossible.Sugarturnsupeverywhere:inourmorninglattes;inour“healthy”breakfastsofyogurtandgranola;inthecookieswesnackon;andinourdinnersofpastawithasideofbread.Sugarhidesonourplatesinplainsight.

WhyReducingSugarConsumptionIsMoreImportantthanEver

Manymoderndiseasesarecausedorgreatlyexacerbatedbytoomuchsugar.Weinundateourbodieswithtoomuchfood-drivenglucose,andconsequently,ourpancreasesareexhaustedandcompromisedfrompumpingoutmassiveamountsofinsulintocompensateforit.Wealsoeatmorefrequentlythaneverbefore,whichcontributestoperpetuallyhighbloodsugarlevels.It’saperfectstormthatsetsusupforahostofills,fromtoothdecaytoinsulinresistancetometabolicsyndromeandobesity.Evencertaintypesofcancersandcardiovasculardiseasearelinkedtosugaroverconsumption.

Obesityratesarethehighesttheyhaveeverbeen—andtheycontinuetoincrease.AccordingtotheNationalHealthandNutritionExaminationSurvey2009–2010,two-thirdsoftheAmericanpopulationisconsideredoverweightorobese.Todaythatfigureisevenhigher.Nearly30percentoftheworld’spopulationisobese,withthehighestproportionresidingintheUnitedStates,China,andIndia,accordingtotheInstituteforHealthMetricsandEvaluation.Themostdistressingstatisticisthatobesityhasincreasedinchildrenandadolescentpopulationsworldwide—moreevidencethatoursugar-ladendietsaremakingusfat,sick,andtired,andaresettingupthenextgenerationformoreofthesame.

Ourdietsofsugar,starch,andrefined-carbohydratehavecreatedaveritableepidemicoftype2diabetesbecauseourbodiessimplycan’tmanagetheburden

ofconsistentlyhighbloodsugarlevels.Ifcurrenttrendscontinue,thefuturedoesn’tlookanybrighter.TheU.S.governmentestimatesthat40percentofAmericanswilldevelopdiabetesatsomepointintheirlives,whiletheInternationalDiabetesFoundationprojectsthattheworldwideincidenceofdiabetesissettoexplode:Itestimatesthatby2040,morethan600millionpeopleworldwidewillhavediabetes—ahugeincreasefromthe2015estimateof415million.

Thepriceofoursugar-filleddietsisexpensive,andnotjustatthegrocerycheckout.Treatingthediseasesthatstemfromsugaroverconsumptionisverycostly.Managingdiabetescost$245billionintheyear2012alone,accordingtotheAmericanDiabetesAssociation.Thisisastaggeringstatistic,consideringthattype2diabetesissolelycaused—andislargelyreversible—bylifestylefactorssuchasdiet.

TheDifferencebetweenContemporaryandTraditionalDiets

Atnotimeinhistoryhasthemajorityoftheworld’spopulationbeenasinundatedwithaccesstofoodaswearetoday.Evenasrecentlyasonehundredyearsago,consistentlyeatingthreemealsadaywasaluxuryformuchofthegeneralpopulation.Sugarwasexpensive,soitwasenjoyedsparingly.Nowthedemocratizationoffood,particularlysugar-ladenfoods,hasmadepeoplefatterandsicker.Thisistrueworldwide.Wherepeoplehavegivenuptheirtraditionaldietsinexchangeforcheap,sugary,readilyavailableprocessedfood,healthissuessuchasobesity,diabetes,cancer,andheartdiseaseprevail.Buthowdoesourcontemporarydietdifferfromthetraditionaldietsofourgrandparents,andwhyisourcurrentpatternofeatingsoharmful?

Oneofthemoststrikingdifferencesbetweencontemporaryandtraditionaldietsis—youguessedit—theamountofsugarweeat.Duringthepasttwocenturies,oursugarconsumptionhasskyrocketed.Americansconsumed129pounds(59kg)ofaddedcaloricsweetenerspercapitain2015,accordingtotheU.S.DepartmentofAgriculture's(USDA)EconomicResearchService.Refinedsugarsconsistedof69pounds(31kg)ofthatamount.Theseaddedsweeteners,combinedwithhigh-carbintakefromnaturalsourcessuchasstarchandfruits,increasesthetotalamountofsugarconsumedperpersontosky-highlevels.Incomparison,accordingtotheKolpInstitute,intheyear1770,theaverageAmericanconsumedonly4pounds(1.8kg)ofsugar.Seehowmuchthingshavechanged?

Notonlydoweregularlyconsumesweetenedsodasandaddsugartoourfood,butthefoodindustryalsoengineerscommonfoodswithsugarandsugarderivatives.Sugarlurksineverything,fromcondimentstosouptosaladdressing.Fructosewasonceararetypeofsugar,occurringonlyinfruitsand,insmallamounts,certainvegetables.However,thesedaysthefoodindustrylovestoaddfructosetoalmosteverything.Ourfood—sweetandsavoryalike—issaturatedwithdifferentfructose-basedsyrups,particularlyhigh-fructosecornsyrup(HFCS).

Asifthisweren’tbadenough,starch,whichisalsoaformofsugar,makesupthemajorityofourdiets.Westartourmorningswithsugarycereals,devourdeep-dishpanpizzaforlunch,andthenconsumeplatesofpastawithasideofcrustybreadfordinner.Orwetrytotakethe“healthier”routeoffruitandoatmealforbreakfast,saladwithasideofwholegrainbreadandafresh-pressedjuiceforlunch,andsomeleanproteinwithahugeservingofbrownricefordinner.Wecongratulateourselvesforeatinghealthily,notrealizingthatsuchmealsstillcontainmassiveamountsofsugarandsugarlikesubstancesthatourbodiescan’thandle.

TheRoleoftheFoodIndustryinPromotingSugar

Demonizingrealfoodandpromotingprocessedfoodashealthyandconvenienthasbeentheagendaofthefoodindustryforseveraldecades.Ittoldusthatbutterandothernaturalfatshumanshaveconsumedforthousandsofyearswereharmful,andwouldmakeusfat,andcausehighcholesterolandcardiovasculardisease.Naturallythefoodindustryhadawaytosaveusfromthese“unhealthy”saturatedfats:low-fat,high-sugarproducts.Buthere’swhythoseproductsaren’tasolution:Humansevolvedeatingfat.Whenfoodlacksfat,wedon’tfinditpalatable.Fatgivesfooditsappealingtasteandtexture,anditalsotriggersourbody’snaturalsatietymechanisms,whichletusknowwhenwearefull.Withoutit,thefoodindustryhadtoheaponsugars,starches,andotheradditivestoimprovethetasteandconsistencyoffood.Itwasacheapoptionthatenabledtheindustrytomass-producefoodwithalongshelflifeatahighprofit.

Dietaryguidelineshavebeenaroundforalmostahundredyears,butcontrarytotheiroriginalintent,oureatinghabitshaven’timproved,andwehavenotbecomehealthier.Infact,wearesickerthanever.Althoughlifespanshaveincreased,sohastheincidenceofchronicillnessessuchasobesity,diabetes,cancer,andcardiovasculardisease,whicharedirectlycorrelatedwithpoordietandlifestylechoices.Wemaybelivinglonger,butwearesick,fat,and

miserablewhiledoingit.Despitelongerlifespans,thelateststudiesrevealbadnews.Americansaren’tjustsufferingfromdeterioratinghealth;theirlifespansarealsostartingtodecrease.

Sowhat’swrongwiththecurrentdietaryguidelines?Nearlyeverything,butlet’sstartwiththemostobvious:sugar.

Thenewestattempttocontroloureating,MyPlate,waslaunchedbytheUSDAin2015.ItreflectslittleimprovementontheformerUSDAfoodpyramid.Starchyfoodssuchasbeansandgrainsarenolongerrecommendedasthebaseofourmeals;nowfruitsandvegetableshavetakentheirplace.However,grains—thatis,starches—arestillasignificantpartoftheMyPlaterecommendations,asaresugaryfruits;andstarchyvegetablesarerecommendedinquantitiesthatarefartoohigh.Didyouknowthatlivestockarefedstarchtofattenthemup?

Despitethemultiplestudiesandmeta-analysesprovingtheefficacyofalow-sugar,reduced-carbdiet,plusrecentresearchdebunkingtheideathatsaturatedfatscauseobesityandheartdisease,thedietaryguidelinesdonotreflectthesefacts.Theystilltrytofillourplateswithsugar.Thoughtherecommendationsstatethathealthyeatingpatternsshouldlimitaddedsugartoamaximumof10percentofdailyenergy,theyfailtoclarifythatourbodiesdon’tdifferentiatebetweenaddedsugarsandnaturally-occurringsugarsingrains,fruits,andstarchyvegetables—foodsthatMyPlateliberallyendorses.

WhatSugarDoestoYourBody

Bynowyouknowthatsugarisharmful—buthow,exactly,doesitaffectyourbody?Let’stakealookatwhysugaris,quiteliterally,atoxicsubstance.

FIREWORKSINYOURBRAIN:WhySugarActsLikeaDrugthatGetsYouHigh

We’regoingtostartfromthetop—thatis,withyourbrain.Whenyoueatsugar,theabundantglucosealmostliterallycreatesfireworksinyourbrain.Yes,yourbrainneedsglucose,butguesswhat?Yourbodycancreatealltheglucoseitneedsbyitself.Thisprocessiscalledgluconeogenesis,inwhichyourlivertransformsfatsandproteinsintosugar.Withoutthissophisticatedsystem,humanswouldn’thavebeenabletosurvivefamines.Thismeansyoudon’tneedanycarbohydrates(sugar)fromyourfood,becauseyourbodycancreateallthesugaritneeds.Seeninthislight,it’sevenmoredifficulttounderstand,muchlesscondone,theaggressivepromotionofcarbohydrates,starches,andothersugarlikesubstancesbythecurrentdietaryguidelines.

I’msureyou’veheardatleastoneofyourfriendsconfess,“I'msoaddictedtosugar!”assheaddedsugartohercoffeeorscarfeddownachocolatebar.Perhapsyou'veevensaidityourselfasyousharedthelastdoughnutwithyourcoworker.Butcanpeopleactuallybecomeaddictedtosugar,justlikealcohol,nicotine,andotherdrugs?

Mostofthescientistswhohavestudiedtheeffectsofsugaronthebodyandbrainwouldanswerwitharesounding“yes.”Thereareseverallinesofcompellingevidencethatsugarisindeedasaddictiveandhabit-formingasdrugs.Herearetwoofthem:

1.SUGARLIGHTSUPBRAINSCANSJUSTLIKEDRUGSDO

InfunctionalMRIscans,whenpeopleeatsugar,therewardcentersoftheirbrains“lightup”inapatternthat’snearlyidenticaltothosefoundinpeoplewhotakedrugssuchascocaineornicotine.Thoseimagesareveryconvincingthatsugaraffectsthebodyinasimilarwaytodrugs—andthepotentialtobecomeaddictedtosugaristherefromthefirstbite.

MuchofthistypeofresearchhasbeendirectlyledorinspiredbyDavidS.Ludwig,M.D.,Ph.D.,atHarvardMedicalSchool.Inoneofhisresearchpapers,heprovidesevidencethatsimplesugarssuchassucrose(tablesugar)andfructose,withaveryhighglycemicindex,causetherewardcentersinthebraintoimmediatelylightup.However,healsoprovidesevidencethathigh-fibercomplexcarbohydrates,withalowtomediumglycemicindex,donothavethisprofoundeffect.

2.CUTTINGSUGARCOLDTURKEYCANLEADTOSYMPTOMSOFWITHDRAWAL

Sugaraddictswhocuttheirsugarintakecoldturkeyundergowithdrawalsymptomssimilartothosethataccompanywithdrawalfrompowerfuldrugssuchasnicotine,amphetamines,andcocaine.Thesesymptomsincludeintensecravings,thedesiretobinge,severeheadaches,bodyachesandpains,dramaticmoodswings,andthe“shakes.”Thesearetheclassicsignsofaddictionwithdrawal.

Ifyouareaddictedtosugar,youwillneverconquerthataddictionsimplybycuttingbackonaddedsugar.Justthinkaboutit:Cancocaineaddictskicktheircocaineaddictionbycuttingbackoncocaine?Ofcoursenot!

Toconqueryoursugaraddiction,you'llneedtocutoutsugarcompletely.Thisincludesnotonlyprocessedfoods,butalsoallsugars,includingstarchyfoodssuchaspastaandbread.Sobesuretoreadfoodlabelscarefully.Betteryet,trytomakeallyourfoodfromscratchsoyou'llknowforsurethatyou’reavoidingallsugar.Don’teatoutorbuyfoodfromdelis.Don’tworry,youwon’tgohungry.

Intherecipesectionofthisbook,you’llfindmanyeasy,mouth-wateringrecipestohelpyougetstartedwithsugar-freepantrystaples,breakfasts,lunches,dinners,snacks,desserts,anddrinks.

UNHAPPYHEART:CardiovascularDiseasesAreCausedbyExcessSugarConsumption

Beforeyoupourthatsweetenedcreamerintoyourcoffee,youmaywanttoputyourhandonyourchestandpledgetobekindertoyourheart.Overindulginginsugarisoneoftheworstthingsyoucandoforyourcardiovascularsystem.Numerousscientificstudiesshowthateatingtoomuchsugardirectlydamagesyourhearttissueandcanleadtoatherosclerosis(hardeningofthearteries).

Theinflammationsugarcausesinyourbodydamagesyourveinsandarteries.Here’show:Thefatthat’saccumulatedinyourbodyaftereatingtoomuchsugarandstarchreleasesinflammatorycompoundsintoyourblood,andthesecompoundsinjurethebloodvessels.Sugar-consumption-inducedinflammationiswhatpromotesplaqueandheartdisease—notthecholesterolorthefatyoueat.

Ifthisinformationisn’tenoughtoputyouoffsugar,considertheadvicegivenbytheAmericanHeartAssociation,whichhasbeenpromotingtheresultsofalarge-scale2014studythatclearlydemonstratedthateatingtoomuchsugarcansignificantlyreduceyourlifespan—andyourqualityoflife.Thestudyfoundthatindividualswhoconsumed17to21percentoftheiraveragedailycaloriesfromaddedsugarhada38percenthigherchanceofdyingfromacardiovasculardisease,suchasaheartattack,thanthosewhoconsumedonly8percentoftheiraveragedailycaloriesfromaddedsugar.Thestudyrefersonlytoaddedsugar,nottheoverallsugarcontentofthefood.Thestudywentontoassertthatindividualswhoreceivedmorethan21percentoftheiraveragedailycaloriesfromaddedsugarweretwiceaslikelytodiefromaheartattackoranothercardiovasculardisease.

Sobering,isn’tit?Anditmaycomeasabitofasurprise.Althoughmostpeopleseemtoknowthatsugarcanmakeyougainweight,causediabetes,androtyourteeth,notasmanypeopleknowthatsugarcanclogyourbloodvesselsandbringonaheartattack.

TORTURETOYOURTUMMY:HowSugarDamagesYourGut

Sugaralsocauseshavocwithyourgutflora—thatis,themicroorganismsthatlivesymbioticallyinyourgut.You’veprobablyheardaboutgoodbacteriaandbadbacteria,right?Inahumanwithahealthygut,hergoodbacteriawillfaroutweighherbadbacteria,andshe’llalsohaveahealthybalanceofbacteriaspecies.AndCandida—aharmfultypeofyeast—willonlybepresentatlow

levels.Eatingtoomuchsugarupsetsthebalanceofyourgutflora.Yourgutbecomesrifewithbadbacteria,suchastheEnterococcusspecies(whichcausesdiverticulitis,urinarytractinfections,endocarditis,andmeningitis);Clostridiuminnocuum,Catenibacteriummitsuokai,andEubacteriumdolichum(allofwhich,inlargeamounts,arepathogenicandhighlyresistanttoantibiotics);andClostridiumdifficileandClostridiumperfringens(whichcausefoodborneillnesses).

What’smore,toomuchsugarcausesariseinCandidaspecies,especiallyinwomen.Candidacancausevaginalyeastinwomen.Iftheyrecur,it’slikelythatCandidaisalsoinvadingothertissuesinyourbody,whichiswhyyoumayfeelexceptionallytiredandachyifyouhaveavaginalyeastinfection.Evenworse,Candidaisstronglylinkedtoleakygutsyndrome,inwhichtheliningofyourgutbecomessoporousthatitleaksoutitscontentsintoyourbloodstream.Thisinturnisassociatedwithbloodpoisoning,chronicfatiguesyndrome,foodintolerance,painfuljoints,andautoimmunediseases.Whenyoucombinesugar-relatedleakygutwiththeconsumptionofgrains,it’snowondertherearesomanypeopleintheworldsufferingfromseriousdiseasesnowadays.

WATCHYOURWAIST:It’sMainlySugarthatMakesUsOverweight

Sugarisnotoriousforcausingbellyfat.Butwhatexactlydoesbellyfatmean?”Well,whenthecircumferenceofyourwaistexpands,itcanbecausedbytwodifferentlayersoffat:

1.Thesubcutaneouslayeroffatembeddedjustbelowtheinnerlayerofbellyskin.Thisisthefatthatyoucanactuallypinch,alongwithyourloosebellyskin.

2.Thevisceralfatthatsurroundsallthevisceralorgans,suchastheliver,pancreas,stomach,andintestine.Thislayeroffatishiddenwithintheabdominalcavity,soyoucan’tpinchit.

WhenSantaClauschuckles“HoHoHo!”andhisbellyjigglesandwiggleslikeabowlfullofjelly,that’ssubcutaneousfat.Visceralfatdoesn’tjiggle.Infact,youcanhavearock-hardbellythat’sloadedwiththicklayersofvisceralfat.

Bothtypesofbellyfataffectourwaistcircumference,butthelumpyfatyoucanseeinthemirroristhesubcutaneousfat.Whenyouseeyourbellystarttoprotrudebutyoucan’tpinchit,thismaybeanindicationthatyourvisceralfatisgrowing.

Althoughitmaynotlookas“ugly,”visceralfatisfarmoredangerousthansubcutaneousbellyfatbecauseitinterfereswiththefunctionofyourorgans.Itcanpreventyourliverfromproducingbile,therebyinterferingwithfatbreakdownandwasteelimination.Itcanpreventyourpancreasfromsendingouthormonessuchasinsulinwhenthey’reneededmost—thatis,tohandlethetruckloadofcarbsyoujustate.Itcanraiseyourcholesterolandbloodpressureandincreaseyourriskforbreastandcoloncancer.

INSULINSENSITIVE,PREDIABETIC,DIABETIC:WhyConstantSugarConsumptionLeadstoDiabetesandMetabolicSyndrome

Excessivesugarconsumptionisoneoftheprimarycausesoftype2diabetes.Thisisthenoncongenitalkindofdiabetesthatdevelopsovertime,usuallyduetoacombinationoflifestyleissues(overeating,eatingtoomuchsugar,andbeingoverweight)andgeneticpredisposition.

Iftype2diabetesrunsinyourfamily,youneedtobeespeciallyconcernedaboutkeepingyoursugarintakelow.Yourcarbtoleranceprobablyisn’tverygood,andwillworsenovertime.Butthegoodnewsisthattype2diabetescanbetreatedandpreventedbydietalone.Thatmeansavoidingsugarandfindingyouridealpersonallevelofdailycarbs.(Don’tbesurprisedifthatturnsouttobeaslowas30gramsorfewerofnetcarbsdaily.)Theonlywaytodiscoveryouridealdailycarblevelistoexperiment.Whenyourweightstabilizesandyouhavenonegativesymptoms,you’llknowyou’vegottenitright.

Tohelpyouunderstandwhysugarconsumptioncanleadtodiabetes,orcausesittoappearearlierthanitshouldifyouaregeneticallypredisposedtoit,I’mgoingtogiveyoualittlebiologylesson.Rightbehindyourstomach(towardyourback)isthepancreas,anorganaboutthesizeofyourhand.Partofthepancreas’sjobistocrankoutdigestiveenzymes.Itusuallydoesthisverywell,evenintype1diabetics.

Thesmallestpartofthepancreashasthemostpowerfulroletoplay.ThisareaiscalledtheisletsofLangerhansanditconsistsofclustersofhighlyspecializedcellsthatproducepowerfulhormonesthatcontrolyourfoodmetabolism.(TheunusualnamecomesfromtheGermanscientistwhodiscoveredthem.)Themostfamousofthesearethebetacells,whichproduceinsulin.Inahealthynondiabeticperson,betacellsrespondtoglucoseinthebloodstreambyproducingjusttherightamountofinsulinneededtohelptheglucosecrossoverthemembranesofallthevariouscellsinthebodyandtoactasfuelforthecellandallitsfunctions,suchasDNArepairandsendingchemicalmessagestoothercells.

Whenyoueattoomuchsugar,yourbetacellsareforcedtoworkovertimetoproduceextrainsulin.Thisisn’tusuallyaprobleminyourchildhood,teens,ortwenties,becauseyouprobablyhaveayoung,vibrantbodywithyoung,vibrantbetacells.However,witheachpassingyear,itbecomesincreasinglydifficultforyourbetacellstokeepupwiththehighdemandforinsulinifyoucontinuetoovereatsugar.Ifyouhaveinheritedgenesthatmakeyoumoresusceptibletodevelopingtype2diabetes,yourbetacellsdepleteevenfaster.

AstudypublishedinDiabetesCarerevealedthattype2diabetesisassociatedwitha60percentincreasedriskfordementia,whileearlierstudiesalsoindicatethatevenslightlyelevatedbloodsugarlevelsboosttherisk.Infact,Alzheimer’sdiseaseisoftencalledtype3diabetesbecauseAlzheimer'sdiseaseinvolvesasimilarproblemwithinsulinresistance,butinitscase,thedamagemostlyaffectsthebraininsteadofthebody.(Yetanotherwayinwhichsugarharmsthebrain.)Here’swhatthismeansforyou.

•Ifyouhavefamilymemberswithtype2diabetes,thenyouneedtobeespeciallyprotectiveofyourbetacellsandotherspecializedcellsintheisletsofLangerhans.Thatmeansyouneedtolayoffthesugar.Pulloutallthestopsandbreakyoursugaraddictionrightnow!Yourlifemayliterallydependonit.You’llalsowanttoavoidovereatingingeneral,becausethiscanalsooverworkthecellsintheisletsofLangerhans.

•Ifyoudon’thaveafamilyhistoryofdiabetes,youstillshouldbecareful.Overeatingsugarcanstillwearoutyourbetacellsandcauseyoutodeveloptype2diabetesovertime.

LETHALLYLANGUISHEDLIVER:WhyFructoseConsumptionIsaMainCauseofFattyLiverDisease

Fattyliverdiseaseoccurswhenmorethan5to10percentoftheliverconsistsoffat.Thetypeoffattyliverdiseasecausedbysugaroverconsumptionissometimescallednon-alcoholicfattyliverdisease(NAFLD)todistinguishitfromfattyliverdiseasecausedbyconsumingtoomuchalcohol.Sugarcanbejustasdestructivetoyourliverasalcohol,andthedamageitdoesisessentiallythesame.Liketype2diabetes,it’sbecomesomethingofanepidemic.AccordingtoareviewpublishedintheJournalofAmericanMedicine(JAMA),NAFLDaffectsabout75millionto100millionindividualsintheUnitedStatesalone.That’snotatypo.(Invariouspartsoftheworld,9to37percentofpeoplehaveNAFLD.)Worse,thepotentialmorbidityofNAFLDextendswaybeyondtheliver:fattyliverdisease,cardiovasculardiseases,andmetabolicdiseasesgohandinhand.

Thisisbadnewsbecauseyourliverisessentialtoyoursurvival.Itisoneoftheprimaryorgansresponsiblefordetoxifyingoursystems—andwithallthepesticides,herbicides,PCBs,heavymetals,solvents,andfoodadditivestowhichourbodiesareexposedeachday,ourliversdeservealittlemorerespect.Plus,theliverisresponsibleforfatmetabolism.Itproducesthebilethatallowstheintestinestobreakdownfatandutilizeitasenergy;itremovesandprocessesfatfromthebloodstream;anditrecyclesoldbloodcells.Thesearejustafewofthereasonstoloveyourliverandtoprotectitfromfattyliverdisease.

Oneofthebestwaystodothatistocutthesugar.Inthenextchapter,you’llfindoutwheresugarhidesandhowtospotitinitsmanyguises.

CHAPTER2

STEALTHSUGARSugarinItsManyFormsSugarissugar,right?Yes,butit’snotquitethatsimple.Thischapterwillshowyouhow—andwhy—sugarturnsupassweetenersandinfoodsunderawiderangeofnames,andwillexplainwhyyoushouldavoidallofthem,includingstarches.Let’sbeginbytalkingaboutsugarinitssimplestform.

Monosaccharides:SimpleSugars

Allsugarsandallcarbohydratesarebuiltwithbasicbuildingblockscalledsimplesugars.Fromchocolatechipstopotatoes,youessentiallyneedthreeatoms(carbon,hydrogen,andoxygen)tocreatethebuildingblocksforallsugarsandcarbs.Simplesugarsarethemostbasicbuildingblocksforallothersugars.Thatis,chemicallyspeaking,theycannotbebrokendownanyfurther.Thusthey’recalledmonosaccharides(monomeans“one”or“single,”andsaccharidemeans“sugar”):literally,singlesugarsmadeofonlyoneofthesimplestbuildingblocksofallknownsugarsandcarbohydrates.

Therearedozensofnaturallyoccurringsimplesugarsthatcanserveasbuildingblocksforcomplexsugarsandcarbohydrates,butthereareonlythreesimplesugarsthatthatareusedtobuildvirtuallyallofthesugarsandothersweetingredientswecookandbakewith.Theyareglucose,fructose,andgalactose.Whetheryouaddbrownsugar,applejuice,honey,dates,oragavesyruptoyourrecipes,thesugarinthemwillbebrokendownintothosethreesimplebuildingblocks.(Sugarissugar!)Yourbodyprocesseseachofthethreesimplesugarsdifferently.Here’show.

Glucose

Glucose,alsocalleddextrose,cornsugar,grapesugar,andbloodsugar,wasthefirstsimplesugartobeisolatedandidentified.ThenameglucosecomesfromtheGreekwordforsugar—glykorgluc—andtheLatinwordose,meaning“fullof.”Thusglucoseliterallymeans“fullofsugar.”Followingthesamepattern,asothersugarshavebeenidentified,they’vebeennamedwiththe-osesuffix,too.

Glucoseisabsorbedintothebloodstreambythesmallintestine.Onceitentersthebloodstream,insulinhelpsitpenetratethecellmembrane,whereit’s

usedtofueleverybiologicalprocessinthebody,fromyourbraincellstothemusclecellsinyourfeet.

However,glucoseisnottheonlysourceofenergyavailabletoourcells.Theyalsofunctionwellonketonebodiesifglucoseisnotavailableduetofasting,orrestrictedconsumptionofcarbohydratesandprotein.(True,somecellsstillneedglucosetowork,butrememberthatourliverscanprocessalltheglucosenecessarytocellfunction.)Muchworkisbeingdoneonthebenefitsoffollowingaketogenicdiet,whichprohibitssugarandrestrictsproteins,andmayparticularlyhelppeoplesufferingfromobesity,diabetes,neurologicaldisorders,andevencancer.

Fructose

Fructose—orlevulose—isanothercommonsimplesugar,andgivesfruitandfruitjuicestheirsweetflavor(hencethename).Fructosealsoaccountsforasignificantportionofhoney,agave,andevenmolassesprocessedfromsugarcane.Itissweeterthanglucose:Ifthesweetnessofglucoseis0.8(tablesugarbeing1.0),fructose’ssweetnessperceptionratingis1.75.

Fructosecannotbeabsorbedbycellsanduseddirectlyforenergylikeglucoseandketonebodies.Insteadfructoseistransporteddirectlytotheliverforprocessing(withouttheaidofinsulin).Afterconversiontoglucose,it’seitherusedforenergyorstoredasglycogenorfat—whichmeansit’soneofthemainculpritsinobesityandfattyliverdisease.

Galactose

Galacmeans“milk,”sothewordgalactoseliterallymeans“milksugar.”Butwaitaminute:Everyoneknowsthatthesugarinmilkislactose,right?Yes,butlactosemoleculesareactuallycomposedoftwosimplesugars:glucoseandgalactose.

Innature,lactoseandgalactoseoccurrarelyoutsidemammalianmilk.Thatmeanslactosecan’tbeutilizeddirectlybythebody.Infact,itwillrotintheintestineifitisn’tbrokendownintoglucoseandgalactose.Oncethishappens,theglucoseiseasilyutilizedbythebody,butnotthegalactose:mostofithastobeconvertedtoglucosebeforeitcanbeprocessed.

GlucoseorFructose:WhichIsWorse?

There’saragingdebatearoundwhichisworseforyou:glucoseorfructose;andtablesugar(whichishalfglucoseandhalffructose)orplainfructose.Articlesandblogpostswiththisbasicmessageabound:

•Glucose(andtablesugar)isdigestedfasterthanfructoseandcausesabigspikeinyourbloodglucoselevel.

•Fructoseisprocessedmoreslowly(bytheliver),soitdoesn’tcauseasuddenriseinyourbloodglucoselevel.

•Glucose,therefore,isworseforyouthanfructose.Itcausesyoutogainmoreweightanditleadstodiabetesandmetabolicdiseasesmoreoftenthanfructose.Unfortunately,muchofthisargumentoriginatedwithcarefullycrafted(and

welldisguised)marketingcampaignsbythefoodassociationsthatwantedtosellyouontheideathathighfructosecornsyrup(HFCS)isgoodforyou—oratleastnoworsethanordinarytablesugar.

Here'sthetruthinanutshell.Multiplescientificstudieshaveproventhatexcessfructosehasamuchgreaternegativeeffectonyourbodyandhealththanexcesssucrose,althoughneitherisgoodforyou.Excessfructoseseemstobemorelikelytocreatebellyfat,specificallyvisceralfat—especiallyaroundyourheartandinyourarteries.Lastbutnotleast,fructoseseemstostimulatetheonsetofdiabetesandothermetabolicdiseasesmorethantablesugar.

Disaccharides

Manyofthesugarsaddedtofoodaremadebyjoiningtwosimplesugarstogether.Thesearecalleddisaccharides,wheredimeans“two”andsaccharidesmeans“sugars.”Herearethreecommonones:

1.Sucrose(sugar,tablesugar,saccharose,whitesugar,crystallinesugar,canesugar,orbeetsugar).Thisisprobablythemostcommonlyusedsweetener.It’smadeupofonemoleculeofglucoselooselylinkedtoonemoleculeoffructose,andit’seasilybrokenintoglucoseandfructosebyourbodies.

2.Maltose(maltsugar,maltobiose,monosaccharideglucose,anddisaccharidemaltose).Maltoseismadeoftwomoleculesofglucoselooselylinkedtogether.It’softenfoundinmalt,beer,cereal,pasta,potatoes,andmanyprocessedfoodproducts.

3.Lactose(milksugar).Asdiscussedpreviously,thelactosemoleculeiscomposedofoneglucosemoleculeandonegalactosemoleculethatcanonlybebrokenapartbyaspecialenzyme,lactase.

DifferentFormsofSugarCaneSucrose

Sucrosemadefromsugarcaneisn’tasingleitem.Itcomesinmanyguises,andhereareafewofthemainones.

NAME Refinedsugar

ALSOKNOWNAS Whitesugar,puresugar,tablesugar

PROCESSING Phosphatationusesphosphoricacidtoremovewhatthesugarindustrycalls“impurities”—thenaturalmolassescontainingvitaminsandminerals.Thenit’sbleachedwithsulfuroxide,whichleavestraceamountsofsulfurinthesugar,beforecarbonationandliming.It’sstillsomewhatbrownincolor,soit’srunthroughbonechar,orburntbone,to“deodorize”it.Finally,it’ssubjectedtoisopropylalcoholtowashawayresidualmolasses.(Yummy?Notreally.)

COLOR/APPEARANCE White,fine-grained

SUITABLEFORALOW-SUGARLIFESTYLE?

No

NAME Organicsugar

ALSOKNOWNAS

PROCESSING Likeotherorganicproducts,certifiedorganicsugarisneversprayedwithpesticidesorherbicides.However(unlikeotherorganicproducts),thewayinwhichorganicsugarisprocessedisentirelydifferenttothemethoddescribedabove.So,itwillhavenoresidualchemicals,anditwillretainsomeofthemolasses,yieldingarichertasteandslightlydarkercolor.

COLOR/APPEARANCE Lightbrown


No

NAME Sucanat

ALSOKNOWNAS Rapadura,panela,muscovado,khaand,jaggery

PROCESSING SucanatisabothbrandnameandcontractionfortheFrenchtermsucredecannenaturel,whichtranslatesliterallyto“sugarofthenaturalcane,”orsugarfromsugarcane.Itcontainsmuchofthemolasses.

COLOR/APPEARANCE Medium-darkbrown;coarsecrystals


No

NAME Rawsugar

ALSOKNOWNAS

PROCESSING Thisisunbleachedandlessprocessedthanpurewhitesugar,buttheamountofprocessingit’ssubjectedtovaries.Manyrawsugarproductsmayhavebeenchemicallytreated,somaycontainchemicaltraces.Thesugarcanemayhavebeensprayedwithpesticidesand/orherbicides.Rawsugarisusuallymadefromsugarcane,notbeets,becausemolassesfrombeetshasanunpleasanttaste—buttherearenolawspreventingcompaniesfromproducingrawsugarfrombeets.



No

NAME Turbinadosugar

ALSOKNOWNAS Sugarintheraw

PROCESSING Turbinadosugarislessprocessedthanpurewhitesugar.Itisusuallymadefromthefirstpressofthesugarcane,whichcontainslessmolassesthanthesecondandthirdpresses.Themolassesitdoescontainusuallyisn’tchemicallyremoved.It’smuchmorenaturalthanlightbrownsugar.Organicturbinadosugarisessentiallyorganicsugarwithlessofthemolassesremoved.



No

NAME Brownsugar

ALSOKNOWNAS Lightbrownsugar;darkbrownsugar

PROCESSING Brownsugarmaylookmorenaturalthanwhite,butit’snot.It’shighlyprocessedwhitesugartowhichmolasseshasbeenaddedbeforebeingdriedagain.Darkbrownsugarhasmoremolassesmixedbackinthanlightbrownsugar.

COLOR/APPEARANCE Lightordarkbrown;mediumtofinecrystals


No

NAME Evaporatedcanejuice

ALSOKNOWNAS

PROCESSING Thisisprocessedrawsugarwaterwithanundeterminedamountofmolasses,orinvertedsugarsyrup(seenextpage).TheU.S.FoodandDrugAdministration(FDA)doesnotrequireanystandardforingredientslabeledasevaporatedcanejuice.

COLOR/APPEARANCE Clear


No

SyrupsandSaps

Sugardoesn’thavetobeinsolidform.Herearesomecommonsweetenersthataresyrupsorsaps.

NAME Honey

ALSOKNOWNAS

PROCESSING Producednaturallybybees,honeyisone-thirdfructose.Itcontainsanarrayofhealthyingredients,suchasproteins,aminoacids,organicacids,vitamins,andminerals.


No

NAME Molasses

ALSOKNOWNAS Blacktreacle

PROCESSING Thebyproductofrefinedpurewhitesugarproduction,molassescontainsvitamins,minerals,antioxidants,andmicronutrients—butit’sprocessedbythebodyinthesamewayasgranulatedwhitesugar.Differentvarietiesdependonhowconcentrateditisandthesugarcanepressfromwhichit’sderived.Pureblackstrapmolasses,takenfromthethirdpressofthesugarcane,isconsideredtohavethehighestflavorqualityandthemostvitaminsandminerals.


No

NAME Agavesyrup

ALSOKNOWNAS

PROCESSING Extractedfromtheblueagaveplant,agavesyruphasahighfructosecontent—between50and90percent.SomehealthexpertsconsideritmoreharmfulthanevenHFCS,whichisabout55percentfructose.It’shighlyrefinedandmaycontain

harmfulresidualchemicals,suchassulfuricacidanddicalite.


No

NAME Cornsyrup

ALSOKNOWNAS

PROCESSING Madebybreakingdowncornstarch,regularcornsyrup(asopposedtoHFCS)consistsalmostentirelyofglucose.Theprocessbywhichit’smadeissomewhatindustrial,butit’snowherenearasindustrialasconvertingcornsyrupintoHFCS.Unlessitslabelclearlystatesthatit’snon-GMO(orisorganic),mostcornsyrupismadefromGMOcorn.


No

NAME Maplesyrup

ALSOKNOWNAS

PROCESSING Theconcentratedsapofmapletrees,aproductlabeledas“maplesyrup”mustbeatleast66percentsugar,accordingtoNorthAmericanlaw.Itssugarisalmostentirelysucrose,soyourbodytreatsitjustliketablesugar,eventhoughitcontainsahighconcentrationofvitaminsandminerals,whichgiveitaunique,richtaste.


No

NAME Invertedsugarsyrup

ALSOKNOWNAS

PROCESSING Thisissugarwater(fromhighlyprocessedrefinedsugar)inwhichtheglucoseandfructosehavebeenseparatedfromthedisaccharidesucrosemoleculeandleftsuspendedinfluid.Ithasasweetertasteandmakesbakedgoodsstaymoistandfreshforlonger.


No

NAME Sweetsorghum

ALSOKNOWNAS Sorghummolasses

PROCESSING ThisismadefromseveralcloselyrelatedsorghumgrassspeciesthatoriginatedinAfrica(andwerebroughttotheUnitedStatesbyAfricanslaves).Labor-intensiveprocessinghasledtoadropinproductionrecently,butit’sstillprizedbymanySoutherncooks.Althoughittasteslikemolasses,ithasadistinctiveflavor—andslightlyfewervitaminsandminerals.About85percentofthesugarinsweetsorghumissucrose.Theremainingsugarsarefructoseandglucose.


No

StarchandOtherComplexCarbs

Nowyou’vegottenacrashcourseinsimplecarbs.Butwhataboutcomplexcarbs?Asyouknow,allcarbsaresugars,andsugarsarealsoknownassaccharides.Thisincludescomplexcarbs,suchasthestarchinpotatoes,rice,beans,corn,oats,wheat,andmanyotherplant-basedfoods.Inoureverydaylanguage,sugarrefersonlytosweet-tastingcarbohydrates.However,chemicallyspeaking,complexcarbsarejustsugarswithamorecomplicatedstructure.Theirmostbasicbuildingblocksaresimplesugars,usuallysugarrings.Thismeansthatcomplexcarbs,suchasstarches,arecompoundsugars.That’swhythey’recalledpolysaccharides,whichliterallytranslatesas“manysugars.”

Starch

Starchistheforminwhichplantsstoreextraglucosetheydon'timmediatelyuse.Whenweeatapotatoorapieceofbreadfullofplantstarch,ourbodiesbreakdownthatstarchintothebasicbuildingblocksofglucose,whichwecanthenuseforimmediateenergyorconvertintoanotherformofglucosestorage—glycogen.(Or,ifourcarbintakeexceedsourindividualtolerance,thatglucosecanbeconvertedintobodyfat.)

Glycogen

Plantsstoreglucoseintheformofstarch,andanimals,includinghumans,storeglucoseintheformofglycogen,which,likestarch,ismadefromthousandsofglucosemoleculesbondedtogether.Westoreglycogenprimarilyinourliverandmusclecells,butwecanalsostorealittleglycogeninourkidneysandtheglialcellsinourbrains.(Glialcellsarethemostabundantcelltypeinthebrain,comprisingnearly90percentofthebrain.)Wealsoconsumeasmallamountofglycogenwhenweeatmeatbecauseitisstoredinthemuscletissuesofotheranimals.

Cellulose

Somepolysaccharidesareusedtoformrigidstructures.Cellulose,alsoformedbybondingtogetherthousandsofglucosemolecules,isusedtoformthecellwallsofplantsandalgae.It'swhatmakesredwoodtreesstanduptallandcottonandhempsuchsturdyfibersforclothing.Humansdon’thavetheenzymenecessarytodigestcellulose,soweexcreteit.Fromcellulose,wegetthoseinsolublefibersthatarevitalforhealthydigestion.

WHATISHIGH-FRUCTOSECORNSYRUP?

Acombinationoffructoseandglucose,high-fructosecornsyrup(HFCS)appearsonfoodlabelsunderseveralnames,includingHFCS,isoglucose,glucose-fructose,andglucose-fructosesyrup.Here’swhyit’shighfructose:Muchoftheglucoseincornsyruphasbeenconvertedtofructosetomakeitsweeterandmorestable(afterall,alongershelflifemeansmoreprofitforfoodmanufacturers).

Itgetsworse.Whentheportionoffructoseinthesyrupisincreasedevenfurtherthroughindustrialchemicalprocesses,it’srenamed,andmayappearonlabelsasHFCS-90:acornsyrupthatis90percentfructose.(Asiftheregularstuffweren’tbadenough.)Whateveryoucallit,it’ssuper-sweetandveryharmful.MadefromGMOcorn,manyscientificstudieshavelinkedtheintroductionofthisindustrial“sugar”intoourfoodsupplytoasharp,dramaticriseinobesity,type2diabetes,heartdisease,andmanyothermetabolicdiseases.YoushouldavoidHFCScompletely.

Getintothehabitofreadingtheingredientlabelofeveryproductyoubuy.Thisiswhereyouwillfindthehiddensugars—eveniftheproductitselfisn’tsweet.Lookfor,andavoid,anywordthatendsin–ose.Asdiscussedearlier,thisindicatesthepresenceofsugaraswellassyrups,includingoatsyrup,ricesyrup,agavesyrup,molassessyrup,invertsyrup,and,ofcourse,HFCS.Steerclearofdiastaticmalt,canejuice,blackstrapmolasses,andbarleymalt.Theseareallformsofsugar,too.

StarchDigestion

Starchiscomposedoftwotypesofglucosechains:amyloseandamylopectin.Asyouchewyourstarch-richfood,thesalivainyourmouthmixeswithyourfoodandstartstodigestitbeforeyouevenswallow.Afteryouswallow,the

enzymeamylasecontinuestobreakdownthestarchuntilitentersthestomach,wherestomachacidstopsit.Butoncethepartiallybroken-downstarchentersyoursmallintestine,thepancreassendsinmoreamylase,untilit’sbrokendownintomaltose,asugarcomposedoftwoglucosemoleculesbondedtogether.Thenanotherenzyme,maltase,breaksthoseglucosemoleculesapart,andeventuallyshorterintermediatesareformed,mostofwhicharecalledmaltodextrin.Thesweetreceptorsinyourbraincandetectmaltose,butitisnowherenearassweetassucrose,fructose,orglucose.Thismeansyou’reconsumingsugarwithoutbeingawareofit.

Thefoodindustrysneaksmaltodextrinintoallsortsofprocessedfoods—especiallyjunkfoodssuchaspotatochips,softdrinks,candy,andgranolabars—soit’snowonderwegetsoaddictedtothesefoodswithoutknowingwhy.Itlookslikewemaynotbejustaddictedtosimplesugars,butalsototheaddedmaltodextrin,whichmaylightupthepleasureportionofthebraininthesamewaythatsugardoes.

Allthismeansthatreducingtheamountofstarchweconsumeisoneofthekeystoquittingsugar.Soyou’llneedtoreplacethesugary,starchyfoodsinyourdietwithwiserchoices.Inthenextchapter,I’llshowyouhow.

CHAPTER3

COOKINGWITHOUTSUGARHealthyAlternativestoSugar,Starches,andUnhealthyCarbsThefactis,ifyouquitsugar,itwillalmostcertainlybedifficultatfirst,andyou’lllikelyexperiencethewithdrawalsymptomsmentionedinchapter1.Butthesesymptomswon’tlastforever,especiallywhenyoureplacesugarwithtrulynutritiousingredientsandusehealthyalternativestosweetenyourfood.Still,thelesssweetfoodyouconsume—evenifitissweetenedwithnatural,sugar-freesweeteners—thebetter.

Believeitornot,byconstantlyreducingsugarandsweeteners,yourtastebudswillsoongetusedtoless-sweetflavors.(Ifyoucan’tquitsugarcoldturkey,youmightwanttoreplacethesugarwithnaturalsweeteners.Onceyoudon’tcravesweetnessanymore,reducetheamountofthosenaturalsweetenersaswell.)Butwhatarethosehealthyalternatives?Let’stakealook.

ArtificialSweeteners

First,though,Iwanttosayafewwordsaboutartificialsweeteners,thedarlingsofthefoodindustry.Artificialsweetenerssuchasaspartame,sucralose,oracesulfamepotassiumareliberallyusedindietsodasandothersugar-freeproducts.They’repromotedashealthyalternativestosugaryproductsbecausethefoodindustryhasfinallystartedtounderstandthatpeopleareconcernedabouttheirsugarconsumptionandwanthealthieralternatives.Howhealthyaretheseartificialsweeteners,though?

Theshortanswerisnotvery.First,artificialsweetenerstrickyourbrain.Naturalsugars,suchastablesugar,fructose,lactose,andglucose,bindtobothofthetwoexistingsubunitsofthesweetreceptorsinyourbrain.Whenthishappens,itstimulatesneurotransmitterstosendsignalstoyourbrainthatimmediatelysing“sweet!”whichthensignalstherewardpathwayofthebrain.Whenyoueatartificialsweeteners,thesechemicalmoleculestrickyoursweettastebudsbystimulatingpartofthereceptors.So,insteadofbeingaperfectlock-and-keymatch,aswithnaturalsugars,artificialsweetenersareonlyapartialmatch.Theyfitpartofthestructureofthesweetreceptor,butnotallofit.Thusyoucanthinkofartificialsweetenersasthegenerickeysthatthieves

sometimesusetopicklocks.Theyfitthelockjustenoughtoallowthethieftojimmyittherestofthewayopen.

It’spossiblethatartificialsweetenersnotonlytrickthetastebudsinourmouth,butalsotrickourentiredigestivesystems—atleasttosomedegree.Ifthisistrue—andthemostrecentpapersonthesubjectindicatethatitmaybe—thenitcouldexplainhowartificialsweetenersarethoughttoactuallycause,notprevent,diabetes,weightgain,andothermetabolicissues.However,wemayalreadybeseeingtheendresult,withobesitylevelsandtheincidenceoftype2diabetesskyrocketingatthesametimethatartificialsweetenersweregreatlyincreasedinourfoodsupply.Thefinalverdictistoavoidartificialsweetenerscompletely.

Stevia

Here’sthefirstexampleofasafe,naturalsweetener.NativetoParaguayandsomepartsofBrazil,thisunassuminglittleherbhastenderleavesthataretentofifteentimessweeterthansugar—yettherearezerocaloriesinstevia,anditdoesnotraisebloodglucoselevels.ThoughWesterncultureshaveonlybeguntofullyembracethegloriesofthesteviaplant,theindigenouspeoplesofSouthAmericahaveuseditformedicinalpurposesandtosweetendrinksformorethanathousandyears.

Whatmakesstevialeavessosweet?Wehavethechemicalsglycosidestothank.Glycosidesconsistofsugarmoleculesthatareattachedtononsugarmolecules:Theyarepartglucoseandpartsomethingelse.However,becausetheglucoseisboundtosomethingelse,thehumanbodydoesnotmetabolizeitasasugar(orevenrecognizeitasafood),althoughitdoesmetabolizethepowerfulantioxidantsfoundinit.Ithaszerocaloriesandwillnotbestoredasfatweight.

Whenyoubuystevia,lookforcrudesteviaorcrudesteviaextract,whichisdriedwholeleafsteviawithnothingelseadded.Avoidsteviapowder;it’ssoeasyforthemanufacturertocutitwithinferiorandunhealthysubstancessuchasmaltodextrin(orworse),evenifit’snotlabeledassuch.Ifyoubuywholeleafstevia,youcaneasilyseewhetheritcontainsnothingbutactualdriedstevialeaves.

Liquidsteviaextractsmadefromstevialeavesarealsohandyoptionsforalow-sugarlifestyle,andtheyareusedintherecipesinthisbook.They’reeasiertousethansteviapowder,too.Whenbuyingliquidstevia(extract),besuretochooseasnaturalandunprocessedaproductaspossiblebecausethereisalotofvariationamongproductsandbrands.Lookcarefullyalsoatthedosage:Someofthesteviaextractsareveryconcentrated,whileothersaremorediluted.Many

liquidsteviascontainalcohol,thoughinnegligibleamounts.Ifyouwanttochoosealcohol-freestevia,goforsteviaglycerite.

Thenthereareflavoredstevias,whichofferawholeworldoftaste.Fromvanillatocinnamon,andfromEnglishtoffeetoValenciaorange—andevendarkchocolate!—there’ssuretobeonethatappealstoyou.Justremembertoreadthelabel.Choosenaturalproducts,andleaveoneswithsuspiciousingredientsontheshelf.

Erythritol

Erythritol,asugaralcohol,isanotherwholesomesweetener.Naturallyoccurringinsomefruitsandfermentedfoods,it’sbecomeapopularsweetenerinlow-carbandlow-sugarbaking,thankstoitspure,sweettasteandbecauseit’seasytotolerate.Somepeoplecomplainaboutitscoolingaftertaste,butmostgetusedtothetasteoferythritolrelativelyeasily.Whenit’scombinedwithothersweetenerssuchasstevia,theaftertastecanbeavoidedoratleastreduced.

Unlikemanyothersugaralcohols,erythritolhashardlyanycalories.Itdoesn’tpromotetoothdecay,soyoucanuseitindessertsoraddittocoffee.Itdoesn’tcauseupsetstomachsaseasilyasothersugaralcohols,whichtriggerbloatinganddiarrheaforsensitivepeople.Also,diabeticscanuseerythritolfreelybecauseitdoesn’tincreasebloodsugarlevels(aswithanyfood,individualreactionsmayvary).Ifyouareoneoftherarepeoplewhogetanupsetstomachorhighbloodglucoselevelsfromerythritol,chooseanothersweetener,suchassteviaormonkfruit.

Therearemanydifferenterythritolproductsonthemarket.Therearealsosweetenerscontainingbotherythritolandstevia,inwhicherythritolisthebulkingredientandsteviagivesthefinalsweettouch.Thesweetnessoferythritolisabout60to70percentofthesweetnessoftablesugar,soyouneedmoreofittoachievethesamesweetness.Whenyouweanyourselfoffsugaranditsovertlysweettaste,that60to70percentsweetnessshouldbeplenty.Naturally,youcanevenreducetheamountfurther;theultimategoalistogetridofalladdedsweetness.

Choosinghigh-qualityerythritolpaysoff:You’llgetthebestflavorwithaslittleaftertasteaspossible.Thisisespeciallytrueforpowderederythritolbecauseincolddishessuchasjamsandmarmalades,agood-qualityfinelypowderederythritoldoesn’tcrystallize,butstayswell-dissolvedinthefood,whilecoarseerythritolmightcrystallizeintoanunappetizinglygrittytexture.Ifyouhaveahigh-speedblender,youcanmakepowderederythritolathomefromerythritolcrystals.Inlessthanaminute,you’llgetafinepowderthatyoucan

useindrinks,baking,andcolddesserts.Therearealsogreaterythritol-basedbrownsugarsubstitutesthathavealmostthesamequalitiesasregularbrownsugar,minusthecalories.

Whenbakingwitherythritol,youmightnoticethatyourmuffinsandbreadsgethardonthesurface.Ifthisbothersyou,reducetheamountoferythritolandsupplementitwithstevia.Butthiscrystallizationcomesinhandywhenmakingcookies:Whenyoutakethemoutoftheoventhey’resoft,buttheybecomedeliciouslycrunchyandcrispyoncecool.(CheckouttheCrunchyOne-Bowl,Five-IngredientCookies.)Erythritolalsohelpsthecookiesbindtogether—whichisgreatnewsifyoudon’ttolerateeggs.

Checktheoriginsofyourerythritol,too,asmanyaremadefromGMOcorn.(Thefoodindustrytriestofoolyouhereaswell!)Organic,non-GMOerythritolisthebestchoice,preferablyfromawelltrustedbrand.Ifyoubuyonline,readthereviewsfirst.

DairyProducts

Whenwe’retalkingaboutnaturalsweeteners,wehavetoconsiderdairyproductsaswellbecausetheynaturallycontainlactose—milksugar—eveniftheydon’thaveanyaddedsugar.Youcanenjoydairyproductsonalow-sugarlifestylewhenyouknowwhichonestochoose.(Ofcourse,ifdairyupsetsyoursystem,youshouldavoiditatallcosts.)

Generally,themorefataliquidmilkproducthas,theloweritwillbeinlactose.Low-andnonfatmilkshavethemost;half-and-halfusuallyhaslessthanwholemilk;andwhippingcreamwillhavelessstill.(Doavoidhalf-and-halfbecauseofalltheadditivesitcontains!)Buttermilkhaslesslactosethanplainmilk,butstillafairamount.Yogurtandotherpartiallyfermentedmilkproductssuchaskefirorculturedsourcreamcontainafairamountoflactose,butfarlessthanregularmilk.Butterandsoftcheesescontainsmallamounts.Hardcheesescontainonlytracesoflactose,somanylactose-intolerantpeoplecanenjoytheseeventhoughtheycan’tconsumeotherdairyproducts.

Asforcreamcheese,thegoodnewsisthatit’sverylowinsugar.(Justavoidadditivessuchascarrageenan;goorganicandcleaninstead.)SurpriseyourguestswiththeFive-IngredientHeavenandHellCheesecake.They’llneverguessit’ssugar-free!Orforacompletelynoveluseofcreamcheese,trytheTwo-IngredientCrackers,whicharedelicious,starch-freecrackersmadefromcreamcheeseandalmondflour.

Whataboutbutter?Foryears,thishealthy,naturalfathasbeenneglected,orevenbanned,thankstothelow-fatcrazeofthe1990s.Today,weknowthat

saturatedfatsdon’tcauseheartdisease,soit’sfinetoconsumeanduseitincookingandbaking.

Still,timeshavechangedwhenitcomestobutter.Thebestbutterishormone-andantibiotic-free,andcomesfromgrass-fedcows—butanybutterisbetterthanhighlyprocessedvegetableoils.

HealthyAlternativestoStarchyFloursinCookingandBaking

Beforeweinvestigatehealthyalternativestowheatflourandotherregularlyusedstarchyflours,let’stalkabouttheharmthatstarch-filledgrainsandotherplantscandotooursystems.

PlantsandTheirToxicSubstances

Grainssuchaswheat,rye,andbarleycontainnotonlysugarintheformofstarch,butothersubstances,suchasproteinsthatmightnotgetabsorbedcompletelybyyourdigestivesystem,causinginflammation.Moreover,modern,highlycultivatedgrainshavealmostnothingtodowiththeearlyvarietiesweatethousandsofyearsago—orevenjustahundredyearsago.Inrecentyears,cropyieldanddiseaseresistancehavetakenprecedenceovernutrientcontentanddigestibilitywhenitcomestocultivatinggrains.

Let’snotforgetotherstarchyfoods,namelypseudo-cerealsandlegumes.Grainssuchasquinoaandamaranthandlegumessuchasbeansgetalotofgoodpress,butisitalltrue?Theirnutrients(whichyoucaneasilygetfromstarch-freesources)comewiththecostoflectins,phytates,andothersubstancesthatmayshakeyoursystem.Plus,cerealsandgrainscontainphytatesandphyticacidwhich,whenusedliberally,canpreventabsorptionofimportantmineralsincludingzinc,iron,andcalcium.Ifyousufferfromhealthconditions,especiallyautoimmunediseases,it’sbesttoavoidgrainsandlegumesaltogether.

Stillthereareplentyofhealthy,starch-freeoptionsforcookingandbakingonalow-sugarlifestyle.Let’sexplorethem!

AlmondFlour

Almondflourisastapleingluten-free,reduced-sugarbaking.Nowonder.Almondsareverynutritious,andwithalmondflouryoucaneasilybakesweetorsavorymuffins,cakes,andbreads.Therearedifferenttypesofalmondfloursonthemarket,withthemostcommonlyusedversionmadefromblanchedalmonds.Thetasteisneutral,butit’sobviouslynotasnutritiousasalmondflourmadefromwholealmonds.

However,itstillbeatsanystarchyflourwithflyingcolors—evengluten-freeones.Ifwecompare3.5ounces(100g)ofriceflour—oneofthemostcommonlyusedingredientsincommercialgluten-freeproducts—and3.5ounces(100g)ofalmonds,itbecomesobviousthatriceflourcontainsonlyminusculeamountsofnutrients.(Wherethatquantityofriceflourcontainsjust76mgpotassium,thesameamountofalmondscontains733mgpotassium—tentimesmore!)Wherericeflourcontains10mgcalcium,almondshaveawhopping269mgcalciumper3.5ounces(100g).Ultimately,almondsandalmondflouraremuchmorenutritious.

Somebrandsofalmondflourareprettycoarse(moremealthanflour),whileothersareveryfinepowders.Therearenostandardsforalmondflour,andevenwithinonebrand,thequalitycanvaryfromonebatchtoanother.Inthisbook,Iuseaprettycoarsetypeofalmondmealorflour,sotheveryfine-texturedvarietiesmightnotworkaswellhere,thoughyoucancertainlyexperimentwiththem.(Ifyou’reusingveryfinealmondflour,agoodruleofthumbistousehalfasmuchastherecipecallsfor.)

CoconutFlour

Coconutflourisanotherstapleinyourgluten-free,low-sugarkitchen.It’salsonutritiousandfiber-rich,containingmineralssuchasmagnesium,potassium,andphosphorusaswellastracemineralssuchaszinc,manganese,andselenium.Plus,it’sawhopping40percentfiber.(Wholewheatflourhasabout11percentfiber,soifanyonetriestotellyouthatyouneedgrainstogetyourfiber,showthemthesestaggeringfigures.)

Unlikealmondflour,coconutflourabsorbsenormousamountsoffluid.Thisactuallymakesitmoreaffordablethanalmondflour,andcoconutflourisalreadyprettycheapcomparedwithalmondflour.Ifarecipecallsfor1cup(96g)ofalmondflour,youcanoftenreplaceitwithjust1/4cup(32g)ofcoconutflour.Justremembertoaddenoughfluid,ortheresultmaybetoodryandcrumbly.Whenitcomestococonutflour,fluidisthebulkingredient.Remember—eggscountasafluid,andcoconutflourneedseggs.Otherwise,bakedgoodswon’tholdtogether.

Thecoconutflourusedintherecipesinthisbookisveryfine,justlikewheatflour.Alwayschoosethefinest,whitestcoconutflourwithaslittleodoraspossibleforthebest,mostneutral-tastingresult.

PsylliumHuskPowder

Consistingmostlyofsolublefiber,psylliumhuskshavebeenusedfordecadestotreatdifferentstomachailments—constipationanddiarrheaalike.(Psylliumisagentle,naturalbulklaxative:Ifyou’veeverhadMetamucil,you’vealreadyconsumedit,becauseMetamucilispsyllium.)Theycomeinwholehusks,inpowderedform,andinaversionthat’ssomewhereinbetween.Alwayschoosethepowderedformforbaking—or,ifyoucan’tfindit,grindwholehusksintopowderwithamortarandpestle.Psylliumisagreattoolwhenitcomestohealthy,starch-freebakingbecauseitimprovestexture,makingbakedgoodsriseremarkablywellandhelpingthembindtogether.Soifyouhavetroublewithcrumblybakedgoodsthatbreakeasily,addsomepsylliumhuskpowdernexttime.Alittlegoesalongway,though,anddon’tforgettoaddfluidaswell:Myexperimentsinthekitchensuggestthateachteaspoonofpsylliumrequiresanadditionalscanthalf-cup(100ml)offluid.Thetypicalamountusedinrecipesvariesfromapinchtoafewtablespoons(27g).

Psylliumalsomakesaperfecteggreplacementforthosewhocan’ttolerateeggs.MySavoryRicottaButternutSquashTartisagoodexampleofhoweggcaneasilybereplacedwithpsyllium.

ChiaSeeds

Chiaseeds,whichcomefromtheSalviahispanicaplant,arewildlypopularamonghealthenthusiaststhesedays,thankstotheirnumeroushealthbenefitsanddeliciouslycrunchytexture.Butthey’renotamoderninvention.AncientpopulationssuchastheMayansandAztecsconsumedthemingreatquantities,too.Chiaseedsarestillusedintheirnativeenvironments—Argentina,Bolivia,Guatemala,Mexico,andParaguay—infoodsanddrinks.

Miniaturenutritionalpowerhouses,chiaseedscontainlotsofmineralsincludingmagnesium,manganese,calcium,phosphorus,zinc,andpotassium.They’realsorichinthiamine(vitaminB1),riboflavin(vitaminB2),niacin(vitaminB3),andantioxidants,andareagreatsourceofdietaryfiber.Likepsyllium,chiaseedsalsoabsorbunbelievableamountsoffluid:tentimestheirownweight,tobeexact.Sothey’regreatforbakingorforoh-so-trendychiapuddings.Ifyou’renotafanoftheirtexture,neverfear,youcanusemilledchiaseedsinstead.

AlmondButtersandNutButters

Nutbuttersareagreatresourceforhealthy,low-sugar,starch-freebaking.Almondandothernutbuttershavenothingtodowithdairy-basedbutter;they’re

simplynutsthathavebeensofinelygroundthatthey’veformedathickpaste(andsometimesoilisaddedtohelpprocessing).

Youcanbuycommerciallymadenutbutters,butwatchoutbecausesomecontainsugar.It’sjustaseasytomakealmondbutteryourselfifyouhaveahigh-speedblenderandasuitablejar.Justblendrawortoastedalmondsorothernutsintoasmoothpaste.Addextra-lightoliveoilorextra-virgincoconutoillittlebylittlewhileblendingifthemixturebecomestoothick.Transfertoajarandstoreinthefridgeforuptotwoweeks.

Experimentwithdifferentnutbutters,forexamplecashewbutter,sunflowerbutter,macadamiabutter,sesamebutter(tahini),hazelnutbutter,andever-popularpeanutbutter.(Anoteonpeanutbutter,though:Itshouldbeusedonlyinsmallamountsduetoitssignificantcarbcontent,andyoushouldavoidifcompletelyifyou’reallergictopeanuts.)Allofthesearegreatingredientsforlow-sugarbaking,andIusethemliberallyintherecipesinthisbook.

Grass-FedWheyProtein

Athleteshavereliedonwheyproteinpowdersforages—andnowonderbecausewheyproteinquicklyreplenishesyourglycogen(musclestarch!)suppliesafterexercise.Andit’sacompleteprotein,too.

Whatarethebenefitsofusingwheyproteininbaking?Well,wheyproteinimprovesthetextureofbakedgoodsremarkably.Ithelpsthemriseandbindtogether,andimpartsarelativelydensebutmoisttexture.Itproducesespeciallygoodresultswhenit’susedin“large”bakedgoods,suchasbreadsandcakes—likemyEasyFluffyBread.

Optforhigh-qualitywheyproteinmadefromgrass-fedcows.Grass-fedwheyproteinhasfourtimesmoreomega-3fattyacidsthangrain-fedwheyprotein.It’salsorichinCLA(conjugatedlinoleicacid),whichaidsfatburning;plusimmunoglobulins,whichhelpyourbodyfightvirusesandbacteria;andlactoferrin,whichhelpsnormalizeyourironlevels.Besides,grain-fedcowsaregivenpesticides,antibiotics,andevenhormonestopreventillnessandstimulatemilkproduction—andthat’sneveragoodthing.(Avoidthosewithaddedsugars,thoughthosemadewithsteviaarefine).

EggWhiteProtein

Eggwhiteprotein—whichisbasicallyjustdried,powderedeggwhite—isgreatforlow-sugarbaking.Likewheyprotein,eggwhiteproteinhasacompleteaminoacidprofile.Whenusedinbaking,eggwhiteproteinhelpsbakedgoodsriseandbindtogether.Becauseofthesequalities,eggwhiteproteinperforms

bestinbreads,andyouhavetobecarefulnottousetoomuch,ortheresultcouldbedryandleathery.Ideally,itshouldbecombinedwithothertypesofprotein,suchaswheyproteinorplant-basedprotein.(Myexperimentsshowthathalfeggwhiteproteinandhalfwheyproteinproducesthebestresult.)

Plant-BasedProteins

Ifyoucan’ttoleratedairyoreggs,plant-basedproteinsareyourbestbet.Riceprotein—whenmadefromsproutedbrownrice—isthemostnutritiousplant-basedprotein.Soyproteinisolateisalsoacompleteprotein,butIavoidsoy,soIcan’treallyspeakforit.Plus,becauseitcanbetoughonthestomach,manypeopleexperiencegasandbloatingwhentheyconsumeit.Riceprotein,ontheotherhand,isthebest-toleratedplant-basedprotein,andthemostgentleonthestomach.

Rice,hemp,andpeaproteinsalsohavebenefitsforstarch-freebaking,thoughtheeffectsaremilder.Breadsmadewiththemwon’triseashigh,andarecrumblier.Also,theseplant-basedproteins,especiallyhempprotein,tendtolendagreencolortobakedgoods(perfectforHalloweenorSt.Patrick’sDay,perhaps?).Hempandpeaproteinsmaycausestomachupsetinsomepeople,andtheyusuallylacksomeessentialaminoacids.Theydocontainmorenaturalsugarsthanwheyproteinoreggwhiteprotein.

Soifyouwanttochooseaplant-basedprotein,riceproteinmadefromsproutedbrownriceisthebestoption,inbothnutrientsandtolerancelevel.Justmakesurethattheycontainonlynaturalingredients,andthatonlysteviaisusediftheyaresweetened.

Starch-FreeAlternativestoPasta,Rice,andPotatoes

Withalittleimagination,manynonstarchyvegetablescanbeusedinlieuofpasta,rice,andpotatoes.Cauliflower,forinstance,isalongtimelow-carbstaple,replacingpotatoandrice.Thesedays,youcanbuycauliflowerriceinsomestores,butit’seasytomakeathome,too,byprocessingchunksofcauliflowerintoarice-likeconsistencyinyourfoodprocessor,andusingitinplaceofregularstarchyrice.Youcanpreparerisottoswithit(trytheEasyCauliRiceMushroomandParmesanRisotto);youcanuseitinpaellas,suchastheCauliRiceSeafoodPaella;anditmakesagreatsidedish,asintheVegetarianEggplantCurrywithCauliBasmatiRice.Whencookingcauliflowerrice,it’sbesttoleaveitaldente,orcrisp-tender.

Spiralizedzucchini(zoodles,orzucchininoodles)andotherspiralizednonstarchyvegetablesmakeperfectpastasubstitutes.Therearefancyspiralizermachinesonthemarket,butyoudon’treallyhavetobuyone.Agoodoldgraterwilldothejobverywell.(Afoodprocessorwithagratingbladeworksperfectly,too.)Oneofthegreatadvantagesofusingspiralizedvegetablesisthatyoudon’thavetocookthem:Justaddthemrawtothedishintheend.Makeaperfect,low-carblunchordinnerbytoppinganampleamountofspiralizedvegetableswithahearty,creamysauce.

Thankstoitslowsugarcontent,spaghettisquash—nature’sownstarch-freespaghetti—hasalsobecomealow-carbfavorite,andcanbeusedinplaceofregularspaghettiinvariousdishes.Plus,youdon’thavetograteorspiralizeanything:Justscoopthestrands,or“spaghetti,”outofthecookedsquash!

Turnipandrutabagaarenutritious,low-starchoptions,too,andevenmakegreat“Frenchfries.”Justtosstheminextra-lightoliveoil,spices,andsalt,thenbakethemintheoven.

ShiratakiPasta

Athealthfoodstoresoronline,youcanfindshirataki,or“miracle,”noodles(andrice),whichismadefromglucomannan,anaturaldietarywater-solublefiberthatthehumanbodycannotdigest.Glucomannancontainshardlyanycalories,anditmayhaveseveralhealthbenefits:It’sbeenusedtotreatconstipation,improvebloodlipidprofile,andincreaseinsulinsensitivityintype2diabetics.Serveshiratakipastaorricetoppedwithscrumptious,low-sugarsauces,orasasidedish.Ifyoucan’tfindthem,replacethemintherecipesinthisbookwithzoodlesorotherspiralizednonstarchyvegetables.

Starch-FreeThickeners

Gelatinisaperfectstarch-freethickener,andithasgreathealthbenefits,too:It’sallegedtohelpeasearthritis,leakygut,foodallergies,skinproblems,andcandidainfections.Inthisbook,IusegelatintothickenLow-SugarOrangeMarmalade(shownhere),andinmykid-pleasingSugar-FreeNatural-IngredientGummyBears(shownhere).

Anotherstarch-free—andnearlycalorie-free—thickenerisglucomannanpowder.Rememberthoseshiratakinoodles?Well,thisisthesamestuff,justinpowderform.Whenthickeningrecipeswithglucomannan,knowthatalittlegoesalongwaybecauseitabsorbsenormousamountsofwater.Besuretoaddit

pinchbypinch.MyrecipeforHomemadeSugar-FreeMapleSyrupisagoodexampleofhowtouseglucomannanpowder.

Ifyoucan’tfindglucomannan,lookforguargumorxanthangum,bothofwhicharealsowhitishpowders.Guargumisthegroundinnerpartofguarbeans,whilexanthangumissecretedbyabacterium,Xanthomonascampestris,fromsugarsubstrates.Bothguargumandxanthangumarepolysaccharides,buttheyaresolublefibersthatyourbodycannotbreakdown.Xanthangumiswidelyusedingluten-freebakingasabindingagent,andtoimprovetexture.Likeglucomannan,alittlegoesalongway:You’llprobablyusesomewherebetweenafractionofateaspoonandoneteaspooninarecipe.Avoidlumpsbysprinklingtheminlittlebylittle,mixingwellasyoudoso.IusexanthanguminmyLow-SugarSweetandSourSauceandinmyEasySugar-FreeStrawberryJam.

OtherHealthyIngredientsforLow-SugarCooking

Low-sugarcookingiseasywhenyourpantryisstockedproperly.Herearelow-carbstaplesthat’lladdflavorandcutcookingtime—withoutsacrificingtasteorhealthbenefits.

SpicesandSeasonings

Whenyou’remakingfoodfromscratch,havingspiceandseasoningmixesonhandisagreathelp—butlotsofstore-boughtseasoningmixescontainfoodadditivesandstarches(plusrefinedsalt).Usesalt-freespiceseasoningmixes,andsticktonaturalsaltssuchasunrefinedseasaltandHimalayansalt,whichcontainminerals(andtastebetter,too).

NaturalFlavoringsandExtracts

Mostflavoringsandextractsonthemarketareartificial,butyoucanfindnaturalflavoringsifyoulookforthem.They’reespeciallyusefulfordesserts:Takevanilla,forinstance,whichturnsupincountlesstreats.Andbecauseofitsnaturallysweetflavor,you’llbeabletouselesssweetenerinyourrecipe.Vanillabeansarewonderfulforcustardsandpuddings,andpowderedvanillabeanisdeliciousineverythingfrombakedgoodstochilledorfrozencreations,suchaspuddingsandicecreams.Besuretochooseclean,organic,sugar-freeversions—andalcohol-free,glycerine-basedextractorflavoringisthebestchoiceforkids.

Countlessotherflavoringsandextractsareavailable,too.Again,avoidthosewithsuspiciouschemicals(forinstance,propyleneglycolis,terrifyingly,usedin

antifreezesubstances)orclose-to-poisonouscolors(Red40,oralluraredAC,causesADHD-likebehaviorinchildren).Chooseonlysugar-freeextractswithnaturalflavorsources.

EssentialOils

Didyouknowthatyoucanuseessentialoilsincooking?Citrusessentialoilsinparticular,suchasorangeoil,lendapowerful,brisk,fruitynotetoyourdisheswithouttheaddedsugarinwholefruit.(MyLow-SugarOrangeMarmaladeisagreatexample.)Alwaysbesuretochoosefood-gradeessentialoil,andbeawarethattheoilsaresostrongthatasingledrop—ortwoatmost—isenough.Never,everaddmore,oryoumightdamageyourintestines.

DarkChocolateandDarkCocoaPowder

Greatnewsforchocolatelovers:Chocolateisactuallyahealthfood!Thereareloadsofantioxidantsandnutrientsinunsweeteneddarkcocoapowderanddarkchocolatewithaminimumcocoacontentof85percent.Studieshaveshownthatdarkchocolatecanpreventcardiovasculardisease(CVD),improvebrainfunction,andlowerhighbloodpressure.Sofeelfreetoenjoyit—inmoderation,ofcourse.

AWordAboutProtein

Unlikecarbohydrateconsumption,eatingproteinisabsolutelyessentialtohumanlife.Wesimplycannotsurvivelong-termwithouteatingproteinbecauseourbodiescannotsynthesizetheaminoacidsweneedtosurvive.Therefore,wehavetogetessentialaminoacidsfromtheproteininourdiets.

Still,it’salsotruethattoomuchproteincanadverselyaffectyourhealthinveryseriousandsignificantways.Eatingtoomuchproteinraisesbloodglucoselevelsthroughgluconeogenesis,whichisthebreakdownofaminoacidsintoglucoseintheliverandkidneys.Gluconeogenesiscausesinsulinlevelstorisesignificantlyinordertocompensateforthisextrasugar.Thoughthisextrainsulincanloweryourbloodsugarovertheshort-term,itcausesinsulinresistance—thatis,type2diabetes—inthelongrun.

Also,eatingexcessproteincanleadtoachronicriseinleptin,orthesatietyhormone.Inthesamewaythattoomuchinsulinleadscellmembranestobecomeinsulinresistant,chronicallyhighlevelsofleptincausethereceptorson

yourhypothalamustobecomeresistanttoleptin.Thiscanleadtofatstorageandfoodcravings—which,inturn,encouragesyoutoeatmoreandtostoremorefat,whichleadstomoreleptinresistance,causingaviciouscyclethat’sdifficulttobreak.Consuminghighlevelsofproteincanalsoaccelerateagingandincreasestheriskofcancer.

Sohowmuchproteindoyouneedtoconsumeeachdayinordertosupplyyourbodywiththeessentialaminoacidsitneeds?Foranaveragehealthy,moderatelyactiveperson,targetproteinconsumptionshouldbeabout0.7to1gramofproteinperkilogramofleanbodymass.Leanbodymassincludesthemassofyourmuscles,bones,organs,andtendons,butexcludesyourbodyfat.So,yourleanbodymassissimplyyourtotalweightminusyourbodyfat.Becauseit’shardtoknowexactlyhowmuchbodyfatyouhave,youcanusesimpleestimatesinstead.You’lleasilyfindonlinecalculatorsthat’llhelpyoucalculateyourleanbodymass.

Ifyouarediabetic,youmaywanttoreduceyourdailyproteinintakealittlemore.RonRosedale,M.D.,awell-knownadvocateofalow-carb,moderate-proteindiet,statesthathefirstputshisdiabeticpatientsonacarbohydrate-restricteddiet.However,iftheirbloodsugardoesn’tdecreasesufficiently,hisnextstepistoputthemonaprotein-restricteddietof0.5to0.7gramofproteinperkilogramofleanbodymass.Rosedalereportsverygoodresultswiththismethod:Hispatients’bloodsugarlevelsstabilize,theirbloodlipidprofilesimprove,metabolicissuesareresolved,andbloodpressureisnormalized.

AWordAboutFat

Youmightbeaskingyourself,“IfIhavetorestrictmysugar—thatis,carbohydrate—intakeandrestrictmyproteinintake,whatcanIeat?!”Here’stheanswer:Increaseyourconsumptionofhealthyfatsfromminimallyprocessedwholefoods,suchasseeds,nuts,nutbutters;plusthenaturalfatinfish,grass-fedbeef,free-rangepasture-fedchickenandeggs;andcold-pressedolive,avocado,andcoconutoils—andgrass-fedbutter,whichisanespeciallyexcellentnaturalfat.(Thisdoesnotincludehydrogenatedorpartiallyhydrogenatedoils,whicharetheunhealthytrans-fatsthataresoabundantinprocessedfoods,nordoesitincludeanyfatsthathavebeenoverlyprocessed.)

Memorizethisimportantfact:Fatisactuallygoodforyou!Somuchmisinformationonfataboundsthatyoumighthavetospendsometimereprogrammingyourbraininordertobelieveit.Thetruthisthatweneedfatforthousandsofvitalbodilyfunctions.Fromeverycellmembranetothewhite

matterinourbrains,fromabsorbingfat-solublevitaminstosynthesizinghormones,fatispresent—andnecessary—throughoutourbodies.Withoutit,wewoulddie.

Thisistrueonlyfornaturalfats,though—thefatswehaveconsumedsincethedawnofthehumanrace.Thisdoesn’tapplytohighlyprocessedvegetableseedoils,whicharehighlytoxic.Theyoxidize(thatis,becomerancid)whenheated,creatingcarcinogeniccompoundsandcausinginflammation.Sostayawayfromvegetableseedoilssuchascanola,sunflower,safflower,soybean,corn,cottonseed,andrapeseed.Thebestfatsforcookingaresaturatedfats.Coconutoilistheabsolutebest,followedbylardandotheranimalfats,suchasbutter:They’rethemoststable,anddon’tbecomerancidwhenheated.Oliveoilandavocadooilcanbealsousedforcooking,astheycontainmainlymonounsaturatedfattyacids,whichdon’tbreakthateasily—thoughthey’restillmoreunstablethansaturatedfatsandarebestusedinsaladdressingsandothercolddishes.

ThemyththatsaturatedfatscauseCVDhasfinallybeendebunked,sowecanfinallyacceptthatitisn’tfatweneedtofear:It’ssugar.Solet’sditchthefatphobia,andwelcomehealthyfatsbackintoourdiets.Therecipesinthisbookwillencourageyoutodojustthat—andthey’llkeepyounourishedandsatisfiedsothatyourbodyandmindcanthrive.

CHAPTER4

BASICS&PANTRYSTAPLESIt’snormaltofeeloverwhelmedwhenyou’restartingalow-sugarlifestyle,andyoumighthavealotofquestionsaboutit.Whatcanyoueat,andwhat’soff-limits?Whichingredientsshouldyouchoose?Howdoyoupreparelow-sugarfoodthat’sbothnutritiousanddelicious?

Well,thischapterisheretohelp.It’sfulloflow-sugarrecipesforthestaplesyou’llbeusingagainandagain,sothatyou’llalwayshavehealthyingredientsonhand,andwon’thavetoreachforsugar-ladenprocessedstuffinapinch.(Plus,thehomemadeversionstastebetter.)So,whetheryou’relookingforsugar-freeketchup(aguaranteedkid-pleaser!),easy-to-makemayo,guilt-freejamsandmarmalades,orfluffy,sliceablestarch-freebread,you’resuretofindinspirationinthepagesthatfollow.

LOW-SUGARSWEETANDSOURSAUCECommercialsweetandsoursauceeasilycontainsmorethan30percentsugar,butthisflavorful,homemadeversionhastentimesless!Betteryet,thisexceptionallysimpleandseriouslygoodcondimentisreadyinnotime:Justmixalltheingredientstogetherandheatuntilthick.UseitasawoksauceforAsian-styledishes,intheEasyBreakfastBurrito,orserveitasacondimentwithchickenorvegetabledishes.Italsomakesagreatdipforstarch-freecrackersandrawvegetables.

INGREDIENTS

2/3cup(160ml)water1/2cup(65g)powderederythritol3tablespoons(45ml)ricevinegar

3tablespoons(48g)unsweetenedtomatopaste

11/2tablespoons(25ml)naturallyfermentedgluten-freesoysauce,suchastamari15dropsliquidstevia,ortotaste1/4teaspoonunrefinedseasaltorHimalayansalt,ortotaste1/2teaspoonxanthangumYield:about13/4cups(410ml)

Placethewater,erythritol,vinegar,tomatopaste,soysauce,stevia,andsaltinasmallsaucepanandwhiskwell.Sprinkleinthexanthanwhileconstantlywhisking.Placethesaucepanoverahighheat,constantlymixing.Whenthemixturestartstothicken—andbeforeitbeginstoboil—removeitfromtheheat.Letcooltoroomtemperaturebeforerefrigerating.Storeinanairtightcontainerinthefridge.Thesaucetastesbestthefollowingday,aftertheflavorshavehadtimetocombine.Usewithintwoweeks.

TIP:Ifyoudon’thavericevinegar,userawapplecidervinegaroranothermild-tastingvinegarinstead.

NUTRITIONINFO

INTOTAL:3.3gprotein;0.4gfat;

12.2gnetcarbs;66kcal

PERTABLESPOON(15ML):0.1gprotein;tracefat;

0.5gnetcarbs;

◁FIVE-INGREDIENTSUGAR-FREEKETCHUPThisiseveryparent’sdream:super-healthy,sugar-freeketchup!Madewithanerythritol-basedbrownsugarsubstitutethatisalmostnoncaloric,it’sahealthycondimentthat’sdeliciousfordippinglow-carbrutabagaorturnipfries,ortheEasyBroccoli“TaterTots”.Rememberthatplacingtheketchupmixtureoverahigherheatcausesittothickenfaster—butitdoessplattereasily,sotakecareandkeepalidhandywhilecooking.

INGREDIENTS

2cups(450g)unsweetenedtomatosauce1/4cup(40g)erythritol-basedbrownsugarsubstitute2tablespoons(28ml)rawapplecidervinegar1/8teaspoonCeyloncinnamonPinchofcayennepepper

Yield:about2cups(450g)

Placealltheingredientsinamediumsaucepanoverahighheatandbringtoaboil.Reducetheheattomediumandboil,uncovered,untiltheketchuphasreachedthedesiredconsistency(about30minutes),stirringevery5minutes.Astheketchupthickens,itmaysplatter,sobecareful.Ifso,reducetheheatandcoverthesaucepanwithaliduntilthesplatteringstops.Letcooltoroomtemperaturebeforerefrigerating.Storeinanairtightcontainerinthefridge,andusewithinoneweek.

NUTRITIONINFO

INTOTAL:5.9gprotein;tracefat;


PERTABLESPOON(14G):0.2gprotein;tracefat;

0.7gnetcarbs;4kcal

NO-SUGARTERIYAKISAUCETraditionalJapaneseteriyakisauceissweetandtangy,butcommercialversionsoftencontainahugeamountofsugar,whichcanberesponsibleforasmuchone-thirdoftheirtotalcaloriecount.Thisguilt-freeversion,however,hasnoaddedsugar.Instead,itgetsitssweetnessfromanerythritol-basedbrownsugarsubstitute,whichisalmostcalorie-free.It’seasytoadjustthelevelofsweetnesstoyourtaste.

INGREDIENTS

1/2cup(120ml)naturallyfermentedgluten-freesoysauce,suchastamari1/3cup(53g)erythritol-basedbrownsugarsubstitute1/4cup(60ml)drysherry1/4cup(60ml)ricevinegar1teaspoongroundginger1/4teaspoongarlicpowderYield:about1cup(240ml)

Placeallingredientsinasmallsaucepanandbringtoaboiloverahighheat,mixingconstantly.Onceboiling,removefromtheheatandletcooltoroomtemperature.Useitjustliketraditionalteriyakisauce—tomaketeriyakichicken,forexample,ortheTerrificTeriyakiPorkSandwich.

TIP:Ifyouwanttousefreshingredients,replacethegarlicpowderwith1mincedgarliccloveandreplacethegroundgingerwith1tablespoon(8g)ofgratedginger

root.

NOTE:Ifyoupreferathickersauce,sprinkle1/2teaspoonxanthangumorglucomannanintothemixturebeforeheating.Whiskcarefullywhenaddingthe

thickenertopreventlumps.

NUTRITIONINFO



PERTABLESPOON(15ML):0.6gprotein;tracefat;

0.5gnetcarbs;8kcal

FOOLPROOFONE-MINUTEMAYOThinkit’shardtomakehomemademayonnaise?Thinkagain.Thisisthequickest,easiestwaytopreparemayonnaise,ever,andit’shealthyaswellbecauseitcallsforlightoliveoilinsteadofunhealthy,omega-6-filledcanolaorsunfloweroil.(Lightoliveoilismoreneutral-tastingthanextra-virgin,whichmightbetoostrongformayonnaise.)Thissimplemayoisusedinlotsofrecipesinthisbook,sobesuretokeepabatchonhand.(Notethatthisrecipecontainsrawegg.)INGREDIENTS

1veryfreshegg

2teaspoonsunsweetenedmustard(suchasDijon)1/8teaspoongroundwhitepepper1/4teaspoonunrefinedseasaltorHimalayansalt,ortotaste2teaspoonsrawapplecidervinegar3/4cup(180ml)extra-lightoliveoilYield:about1cup(225g)

1.Placetheegg,mustard,whitepepper,salt,andvinegarintoadeep,narrowblendingjar.Theninsertanimmersionblenderintothejarsothatitreachesthebottom.

2.Nowpourintheoliveoil.Don'tlifttheimmersionblenderorturnitonyet:Letitstandinthebottomofthejar,coveringtheeggandtheotheringredients.

3.Startblendingonthehighestspeed.Blenduntiltheoiliscompletelyincorporatedandthemayonnaiseissmooth.(Youcanlifttheblenderveryslowlyattheendoftheprocesstomakesurealltheoilisincorporated.)Thisphaseshouldn’ttakelongerthanaminute.Storethefinishedmayonnaiseinthefridgeforuptotwodays.NOTE:Youcanalsopreparethemayonnaiseinthetraditionalwaybyaddingtheoillittlebylittletotherestoftheingredients,beatingvigorouslyallthetimewithawhisk

orelectricmixer.

NUTRITIONINFO



PERTABLESPOON(14G):0.4gprotein;

11.3gfat;tracenetcarbs;

103kcal

FANTASTICFRENCHDRESSINGHere’sanotherclassiclow-carbdressingthatcombinesgreattasteandgoodfats.AnditssharpyetsophisticatedflavorisaperfectmatchfortheGreekSaladwithChickenandStrawberries,orsimilarlyfruity-yet-savorysalads.Ifyoupreferyourdressingonthesweetside,addacoupleofdropsofliquidsteviatothemix.

INGREDIENTS

1tablespoon(15ml)freshlysqueezedlemonjuice1/3cup(80ml)extra-virginoliveoil1/4teaspoonmustardpowder1garlicclove,crushed

PinchunrefinedseasaltorHimalayansalt

Yield:about6tablespoons(95ml)

1.Placealltheingredientsinasmalljarwithatight-fittinglid.Closethelidtightlyandshakevigorouslyuntilthemixtureissmooth.Forbestresults,lettheflavorsmingleforafewhoursbeforeserving.

2.Storeinthefridgeandbringtoroomtemperature30minutesbeforeuse.Shakewellbeforeserving.

NUTRITIONINFO



PERTABLESPOON(16ML):0.1gprotein;12.2gfat;


◁QUICKRASPBERRYVINAIGRETTEThisflavorful,easy-to-makevinaigretteaddsadashofelegancetojustaboutanysalad,andit’salsoadeliciouswaytoaddextravitaminsandhealthyfatstoyourdiet—minusthenastysugaranditsharmfuleffects,ofcourse.Useahigh-speedblendertobreakupthegrittyseedsandtoachieveasmooth,richresult.Feelfreetoexperimentwithotherberrieshere,too,suchasstrawberriesandblueberries.

INGREDIENTS

1/4cup(25g)freshraspberries,orthawedfrozenraspberries2tablespoons(28ml)rawapplecidervinegar

6tablespoons(90ml)extra-virginoliveoil

5dropsliquidstevia,ortotaste1/4teaspoonunrefinedseasaltorHimalayansalt,ortotasteYield:about2/3cup(160ml)

Simplyplacealltheingredientsinahigh-speedblenderandblenduntilsmooth.Serveimmediately,orstoreinanairtightcontainerinthefridgeandbringtoroomtemperature30minutesbeforeuse.Shakewellbeforeserving.

NOTE:Tomakethisrecipeevensimpler,makeabatchoftheEasySugar-FreeStrawberryJamrecipeaheadoftime,replacingthestrawberrieswithraspberries.

Then,tomakethisvinaigrette,justreplacetheraspberriesandsteviawith2tablespoons(30g)ofthejam.

NUTRITIONINFO



PERTABLESPOON(15ML):traceprotein;8.2gfat;

0.2gnetcarbs;75kcal

◁SIMPLEANDSUCCULENTSATAYSAUCEFullofrichnessandexoticflavor,thisThai-stylesataysauceisreadyinmereminutes.Enjoyitwarmwithchicken,fish,orvegetabledishes,anddon’tforgettoaddchoppedsaltedpeanutsbeforeserving:Theyenhancetheflavorandtextureevenmore.Ifyoupreferathickersauce,increasetheamountofpeanutbutter;ifyoupreferathinnersauce,increasethecoconutmilk.

INGREDIENTS

1cup(240ml)coconutmilk2/3cup(160g)crunchyunsweetenedpeanutbutter11/2tablespoons(23g)sugar-freeThairedcurrypaste1to2tablespoons(15to28ml)fishsauce

10dropsliquidstevia,ortotaste1/4cup(30g)choppedsaltedpeanuts,toserveYield:about2cups(480ml)

Combinealltheingredientsinasmallsaucepanandplaceoverhighheat,stirringconstantly.Whenthemixtureishotandsmooth,removeitfromtheheat.Letcoolslightlyandservewarm,sprinkledwithchoppedpeanuts.

TIP:Forafruitier-tastingsauce,replacethesteviawith2tablespoons(30g)ofFive-IngredientSugar-FreeKetchup.

NUTRITIONINFO



PER1⁄4CUP(60ML):7.1gprotein;18.8gfat;


FIVE-INGREDIENTSUGAR-FREECHOCOLATEHAZELNUTSPREADCommercialchocolatehazelnutspreadscontainbothagooddealofsugarandprocessedvegetableoils,whichareinfamousfortheirinflammation-inflictingomega-6content.Butthishealthy,homemadeoptionusesonlynaturalsweetenersandrealbutter,whichisfarhearthealthier.SmearitonasliceofEasyFluffyBreadforaquick,lightbreakfastorsnack.

INGREDIENTS

3/4cup(85g)crushedtoastedhazelnuts1/4cup(2ouncesor60g)unsaltedgrass-fedbutter,softened

1tablespoon(7g)unsweeteneddarkcocoapowder

3tablespoons(24g)powderederythritolorotherpreferredsweetener,ortotaste2tablespoons(28ml)extra-lightoliveoil1/2teaspoonvanillaextract(optional)Yield:about3/4cup(195g)

Combinealltheingredientsinahigh-speedblenderandblenduntilasmoothpasteisformed.Addmoresweetenerifneeded,thenblendwellagain.Storeinanairtightcontainerinthefridgeandbringtoroomtemperature30minutesbeforeuse.Usewithinoneweek.

NUTRITIONINFO



PERTABLESPOON(16G):1.1gprotein;9.3gfat;

0.4gnetcarbs;90kcal

THREE-INGREDIENTSUGAR-FREECARAMELGLAZEGreatnews:It’spossibletomakeahealthy,sugar-freecaramelglazewithjustthreenaturalingredients.Soundtoogoodtobetrue?Well,it’snot!Infact,youcanmakecaramelusingjusttwoingredients—heavycreamanderythritol—butthesaltedbutterenhancesitsflavorandproducesaperfectlyglossysauce.Andthelongeryoucookit,thethickeryoursaucewillbe.Trytoppingyourfavoritelow-sugardessertswiththisluscioustreat.

INGREDIENTS

11/2cups(350ml)heavycream3tablespoons(30g)erythritol-basedbrownsugarsubstitute

1tablespoon(14g)saltedgrass-fedbutter

Yield:about1cup(240ml)

1.Placetheheavycreamandthesweetenerinamediumsaucepanandbringtoaboiloveramedium-highheat,stirringconstantly.Reducetheheattomedium,thensimmeruncovereduntilthick,about15minutes,stirringallthetime.You’llknowthesauceisreadywhenyoucanseethebottomofthesaucepanasyouwhiskit.Besuretowatchthemixtureconstantlyduringcooking;itcanboiloverinseconds.Reducetheheatifthemixtureisabouttospill.

2.Whenthecaramelisthick,removefromtheheat.Addthebutterandmixwell,untilthebutterismeltedandiscompletelyincorporatedintothemixture.

3.Coverandletitcooldown.Useasglazeorsauceimmediately,orstoreinthefridgeinanairtightcontainerandconsumewithinthreedays.

TIP:Beextremelycarefulwiththeboilingcream,asitboilsoververyeasily.Usingalargersaucepanhelpspreventthis,andalsoallowsyoutouseahigherheat,which,in

turn,reducescookingtime.

NUTRITIONINFO



PERTABLESPOON(15ML):0.5gprotein;8.6gfat;

0.7gnetcarbs;82kcal

◁LOW-SUGARORANGEMARMALADETraditionalorangemarmaladeisterriblyhighinsugar—butnowyoucanenjoyallthatfresh,succulentflavorwithoutsugaranditsharmfuleffects.Plus,thismarmaladehasasmoothtexture,whichmakesiteasilyspreadable(andmorekid-friendly).Discardingthewhitepithoftheorangebeforecookingguaranteesaperfectlyfruitymarmaladewithoutahintofbitterness,andlong,slowcookingensuresnaturallydeep,sweetflavors.

INGREDIENTS

2oranges

1cup(240ml)plus1/4cup(60ml)waterdivided1cup(130g)powderederythritol

40dropsorange-flavoredstevia

2teaspoonsgelatinpowder

2drops100percentorangeessentialoil

Yield:about21/2cups(750g)

1.Washtheorangesandpatthemdry.Finelygratethepeelfrom1orangeandplaceitinamediumsaucepan.(Besuretogratetheorangepartofthepeelonlyandleaveoutthewhitepith:it’sverybitter.)2.Peelbothoranges.Discardthepeelsandseedsanduseonlytheflesh.Removeasmuchofthewhitepithaspossible.Chopthefleshinto1/2-inch(1.3cm)chunks.Addthesetothesaucepan,alongwith1cup(240ml)ofthewater,thepowderederythritol,andtheorangestevia.Mixwellandbringtoaboiloverahighheat.Onceboiling,reducetheheattolow.Cover,andletthemixturesimmerfor3hours.

3.Whenthemixturehassimmeredforcloseto3hours,pourtheremaining1/4cup(60ml)waterintoasmallcup.Sprinklethegelatinpowderontop.Letthegelatinsoakandthickenfor5minutes,thenaddittothehotorangemixtureandmixwelluntilcompletelydissolved.Addtheorangeessentialoilandmixagain.Pourthehotmarmaladeintosterilizedglassjarsoraceramiccontainer.Letcooltoroomtemperature,thenrefrigerateovernight.Themarmaladewillsetinthefridge.Storeinthefridgeandconsumewithintwoweeks.

NUTRITIONINFO



PER1⁄4CUP(60G):1.0gprotein;tracefat;

3.2gnetcarbs;20kcal


0.8gnetcarbs;5kcal

◁EASYSUGAR-FREESTRAWBERRYJAMYouwon’tbelievehoweasyitistomakehomemadesugar-freestrawberryjam.Andyoucantailorittoyourtaste,too:Cookingthemixtureforlesstimeyieldsachunkierjam,whilelongercookingresultsinasmoothertextureandasweeterflavor.Usethissummeryjamtodressupyourbreakfastyogurtortoaccompanyasugar-freecheesecake,orslatheritonasliceofstarch-freepeanutbutterbreadtomakeahealthyPB&Jsandwich.

INGREDIENTS

1pound(450g)freshstrawberries,orthawedfrozenstrawberries1/4cup(32g)powderederythritol40dropsliquidvanillastevia,ortotaste

2pinchesxanthangum

Yield:about11/2cups(350g)

1.Combinethestrawberries,erythritol,andvanillasteviainalargesaucepan.Placeoverahighheat,stirringconstantly(andscrapingthebottomofthesaucepanasyoustir).Whenthemixturebeginstosteam,reducetheheattolow.Cookfor15to20minutes,oruntilthemixturehasreachedthedesiredconsistency.(Feelfreetoleaveitaschunkyasyoulike.)Mixconstantlyduringcooking,crushingandbreakingthestrawberrieswiththebackandsidesofthemixingspoon.

2.Sprinkleinthexanthangumlittlebylittleontopofthemixture,stirringallthetime.(Ifyoulike,youcansiftinthexanthangumthroughateastrainertopreventlumps.)Continuemixingandletthejamsimmerfor2to3minutesbeforeremovingfromtheheat.Coverwithalidandletthejamcoolcompletely.Storeitinanairtightcontainerinthefridgeandconsumewithinoneweek.Youcanalsofreezethejamforuptotwomonths,orpreserveitforlongerinsterilizedglassjars.

NUTRITIONINFO




1.4gnetcarbs;6kcal

HOMEMADESUGAR-FREEMAPLESYRUPThere’snoneedtoskimponthisdeliciouscondiment:Youcanhappilydrownyourstarch-freepancakesandwafflesinitwithoutworryingabouttheharmfulsugarloadthat’spartandparceloftraditionalmaplesyrup.Andittastes,looks,andfeelsjustliketherealthing!IuseFrontierNaturalProductsmapleflavorforthisrecipe,soifyouuseanothertypeofmapleflavor,besuretoadjusttheamountaccordingly.

INGREDIENTS

11/2cups(350ml)water3/4cup(120g)erythritol-basedbrownsugarsubstitute1/2teaspoonglucomannan1teaspoonsugar-freemapleflavoring,ortotaste

Yield:about2cups(475ml)

1.Combinethewaterandthesweetenerinasmallsaucepanandbringtoarollingboiloverhighheat.Mixacoupleoftimeswhileheating.

2.Removethesaucepanfromtheheatand,verycarefully,sprinkleintheglucomannanwhilewhiskingvigorouslytopreventlumps.Addthemapleflavoringandmixwellagain.Adjustthetastebyaddingmoresweetenerormapleflavoring,ifnecessary.Letcooltoroomtemperature.Thesyrupwillthickenduringcooling.Pourthesyrupintoaglassbottleandstoreinthefridgeforuptotwoweeks.

TIP:Glucomannanisthebestthickenertouseherebecauseitproducesthesmoothest,mostneutral-tastingresult.

NOTE:This“maplesyrup”isintentionallylesssweetthanregularmaplesyrup,tohelpweanyouofftheunnaturallysweettaste.However,ifyou’dliketomakeitsweeter,use

1cup(240ml)erythritol-basedbrownsugarsubstitute.

NUTRITIONINFO

INTOTAL:0.1gprotein;tracefat;

3.5gnetcarbs;10kcal

PERTABLESPOON(15ML):traceprotein;tracefat;

0.1gnetcarbs;0kcal

◁EASYFLUFFYBREADIn2012,Ipostedmyfirstfluffybreadrecipeonmyblog.Sincethen,I’vemadeseveralimprovementstotherecipe,thisonebeingthelatest—andabsolutebest!—version.Itstextureisfabulouslylightandfluffy,butitholdstogetherextremelywell,sosliceitasthinlyasyoulike.

INGREDIENTS

1/4cup(30g)unflavoredeggwhiteproteinpowder1/4cup(20g)unflavoredgrass-fedwheyproteinpowder1tablespoon(9g)psylliumhuskpowder

2teaspoonsbakingpowder

4eggs,separated1/2cup(120g)unsweetenedcashewbutter1/2cup(120ml)unsweetenedalmondmilk1teaspoonunrefinedseasalt(optional)

5dropsliquidstevia,ortotaste(optional)

Yield:1loaf

1.Preheattheovento350°F(175°C).Combinetheeggwhiteprotein,wheyprotein,psylliumhuskpowder,andbakingpowderinasmallbowl.Mixwelltobreakupanylumps.

2.Inaseparatebowl,beattheeggwhitesuntilstiffpeaksform.

3.Combinethecashewbutterandeggyolksinalargebowlandbeatuntilwellcombined.Thenaddthealmondmilkandsaltandstevia,ifusing,andbeatagain.Addthedryingredientstothewet,andmixwell.Foldintheeggwhitesandmixgentlywitharubberspatulauntilsmooth.Pourthemixtureintoa9×5-inch(23×13cm)siliconeloafpan.

4.Bakeinthepreheatedovenfor45minutes,oruntilatoothpickinsertedinthecenteroftheloafcomesoutclean.Removefromthepan,letcoolcompletely,andserve.

TIP:Forevenlowersugarcontent,replacethecashewbutterwithmacadamianutbutter.

NUTRITIONINFO



PERSLICE,IF12SLICESINTOTAL:7.0gprotein;8.0gfat;



0.9gnetcarbs;54kcal

LOW-SUGARCINNAMONRAISINBREADRaisinsarerelativelyhighinnaturalsugars—butthisdeliciousCinnamonRaisinBreadisn’t.What’sthesecret?Choppingtheraisinsintotinypieces,whichyieldsplentyofflavorwithminimalsugar.Andifyouaddextracinnamonandsweetener,you’llbeabletoreducethequantityofraisinsevenfurther.

INGREDIENTS

3/4cup(90g)coconutflour1/3cup(45g)finelychoppedraisins1/4cup(20g)vanilla-flavoredgrass-fedwheyproteinpowder3tablespoons(27g)psylliumhuskpowder

2teaspoonsbakingpowder

2teaspoonsCeyloncinnamon1/4teaspoonunrefinedseasaltorHimalayansalt6eggs

1cup(240ml)unsweetenedalmondmilk

25dropsliquidstevia

Yield:1loaf

1.Preheattheovento350°F(175°C).Placeallthedryingredientsinamediumbowl.Mixwell,makingsuretherearenolumps.

2.Placetheeggs,almondmilk,andsteviainanothermediumbowlandwhiskwell.Addthedryingredientstothewet,thenmixwithanelectricmixeruntilsmooth.Transferthebattertoa9×5-inch(23×13cm)siliconeloafpan.Usearubberspatulatoformitintoaloafshape.Bakefor60minutes,oruntilatoothpickinsertedinthecenteroftheloafcomesoutdry.Removefromthepan,letcoolcompletely,andserve.

TIP:Forvariation,add1/4cup(75g)Low-SugarOrangeMarmaladetothewetingredients.

NUTRITIONINFO




2.3gnetcarbs;45kcal

PERFECTFIVE-INGREDIENTPEANUTBUTTERBREADIfyoulovepeanutbutterbread—andwhodoesn’t?—butdon'twantyourbloodsugartoskyrocket,thenthissugar-freeversionistheanswertoyourprayers.Andittakesjustfiveingredientstomakethisstarch-free,gluten-freetreat.Justbesuretobakeitinasiliconeloafpantopreventthedoughfromsticking.

INGREDIENTS

1/2cup(45g)vanilla-flavoredgrass-fedwheyprotein2teaspoonsbakingpowder1/2cup(120g)unsweetenedsmoothpeanutbutter4eggs1/4cup(32g)powderederythritolPinchunrefinedseasaltorHimalayansalt,ifthepeanutbutterisnotsalted(optional)Yield:1loaf

1.Preheattheovento300°F(150°C).Placethewheyproteinandthebakingpowderinasmallbowlandmixwell.Setaside.

2.Placetherestoftheingredients—peanutbutter,eggs,sweetener,andsalt,ifusing—inalargebowlandbeatwithanelectricmixeruntilsmooth,fluffy,andbubbly,about5minutes.Addthewheyproteinmixturetothepeanutbuttermixtureandbeatagainuntilsmoothandwellcombined.

3.Pourthebatterintoa9×5-inch(23×13cm)siliconeloafpanandbakefor40minutes,oruntilaknifeinsertednearthecentercomesoutclean.Removefromthepan,letcool,andslice.ServewithEasySugar-FreeStrawberryJam.

NOTE:TomakeaPB&Jloaf,add1/2cup(120g)EasySugar-FreeStrawberryJamtothebatterafterpouringitintotheloafpan.Useaforktomakebigswirlsinthebatter

withthejam,thenbakeaccordingtotheinstructionsabove.

NUTRITIONINFO




0.9gnetcarbs;

58kcal

◁TWO-MINUTEMILE-HIGHENGLISHMUFFININAMUGAfewbasicingredientsandacoupleofminutesareallyouneedtowhipupalow-sugarEnglishmuffinthat’stheperfectvehicleforjustaboutanykindoftopping,suchassalad,meat,eggs,cheese,orveggies.Or,foranelegant-yet-fillingweekendtreat,tryfillingitwithlox,creamcheese,dill,andredonion.Youwon’tevenmissthebagel!

INGREDIENTS

Softenedbutter(forgreasingthemug)

1/4cup(30g)almondflour

1teaspoonpsylliumhuskpowder1/4teaspoonaluminum-freebakingpowder1pinchunrefinedseasaltorHimalayansalt,ortotaste

1egg

1tablespoon(15ml)sodawater(oranysparklingwater)

Yield:1serving

1.Greaseamicrowave-safecupwithsoftenedbutter.(Thehigherandnarrowerthecup,thebetterthemuffinwillrise.)2.Combinethealmondflour,psylliumhuskpowder,bakingpowder,andsaltinasmallbowl,takingcaretobreakupanylumps.Addtheeggandmixwellwithaspoon.Addthecarbonatedwaterandmixwellagain.Spoonthebatterintothegreasedcup,thenmicrowaveonhighfor2minutes.(Checkthemuffinafter1minuteandadjustthetotalcookingtimeaccordingtoyourmicrowaveoven.)3.Removethemuffinfromthecup,letcoolslightly,slice,andenjoywarmwithyourfavoritetoppings,ortoastit,ifyoulike.

NUTRITIONINFO



SUGAR-FREE,STARCH-FREEPIECRUSTTraditionalpiecrustisfilledwithstarch—mainlywheatflour—whichmeansit’shardlyahealthychoice.Neverfear,though:It’snotdifficulttomakeathin,flakystarch-freepastrythat’sperfectforsweetandsavorypiesalike.Ifyou’reusingthiscrusttomakeasweetpie,add2tablespoons(16g)ofpowderederythritoltothedryingredients,oracoupleofdropsliquidsteviatothewetingredients.

INGREDIENTS

1/2cup(60g)almondflour1/4cup(30g)coconutflour2tablespoons(18g)psylliumhuskpowder

1teaspoonaluminum-freebakingpowder


3eggs

2tablespoons(30ml)lightoliveoil

Yield:1piecrust

1.Preheattheovento350°F(175°C).Placethedryingredientsinasmallbowlandmixthemwelltobreakupanylumps.

2.Placetheeggsandoliveoilintoamediumbowl.Graduallyaddthedryingredients,whiskingconstantlytopreventlumps.(Thedoughwillbeverysturdy,andwillthickenalmostimmediatelyafteraddingthedryingredients.)Pressthedoughevenlyintothebottomandsidesofa10-inch(25cm)piepan.Prickthedoughalloverwithaforktopreventblistering,andprebakethecrustfor15minutesbeforeaddingthefillingofyourchoice.

NUTRITIONINFO




1.7gnetcarbs;

117kcal


1.1gnetcarbs;78kcal

VEGANSUGAR-FREE,STARCH-FREEPIECRUSTIfyou’revegan,youknowthatcreatinglow-carbdessertscanbeabitofanextrachallenge.Buthere’ssomegoodnews:Youdon’tneedeggtomakeaperfectpiecrust.Andthisrecipeisproof.Likeitsnonvegancounterpart(oppositepage),itcallsforjustafewsimpleingredients,anditcanbeusedtomakesweetandsavorypiesthataresuretoimpressyourguests.

INGREDIENTS

2cups(230g)almondflour

2tablespoons(18g)psylliumhuskpowder1/2teaspoonunrefinedseasaltorHimalayansalt,ortotaste1teaspoonaluminum-freebakingpowder1/3cup(80ml)extra-lightoliveoil1/4cup(60ml)water

Yield:1piecrust

Preheattheovento350°F(175°C).Placethealmondflour,psylliumhuskpowder,salt,andbakingpowderinasmallbowl.Mixwelltobreakupanylumps.Addtheoliveoilandwater.Usecleanhandstomixandkneaduntilastiffdoughforms.Pressthedoughevenlyintothebottomandthesidesofa10-inch(25cm)piepan.Prickthedoughalloverwithaforktopreventblistering.Prebakethecrustfor10minutesbeforeaddingthefillingofyourchoice.

NUTRITIONINFO






◁SINGLE-SERVETORTILLAIsthereanythingquiteashandyandversatileasatortilla?Itcanbecomeaburrito,aquesadilla,oralunchtimewrap—andwhenit’sbaked,it’stheperfectfoundationforaplateofnachos(seethevariation,aboveright).Andthisstarch-freeversionisacinchtomake.Becauseithasaneutraltaste,it’sperfectfordessertsandsweetsnacks,too.

INGREDIENTS

2teaspoonscoconutflour

1teaspoonpsylliumhuskpowder


1egg

2teaspoonsunsweetenedalmondmilk

1.Combinethecoconutflour,psylliumhuskpowder,andsaltinasmallbowlandmixwelluntilcombined.Addtheeggandthealmondmilkandstirwithaspoonuntilsmooth.

2.Pourthemixtureontoan8-inch(20cm)microwave-safeplate.Tilttheplatetothinlyspreadthebatterasevenlyaspossible.Heatonhighfor1minuteand45seconds,oruntildone.Adjustthetimeaccordingtoyourmicrowaveoven,butdon'toverbake:Thetortillawillbedryifbakedtoolong.Useaspatulaorcheeseslicertoremovethetortillafromtheplate.Letcoolandserve.

TIP:Youcanusealmondflourinsteadofcoconutflour,ifyoulike.Justomitthecoconutflourandadd2tablespoons(15g)ofalmondflourtothedryingredientsand

thenfollowtherecipedirections.

VARIATION:Tomakenachos:Add1teaspoonextra-lightoliveoiltothebatterandomitthealmondmilk.Bakethetortillafor3minutes,turningitoveraftereachminute.Letcoolcompletely.Oncecooled,thetortillawillbecrispyandeasytobreakinto

pieces.

NOTE:Forextraflavorandvariety,add1/2teaspoondriedherbsor1teaspoondriedtomatopowdertothedryingredients.

NUTRITIONINFO


SUPER-HEALTHYWAFFLES(ORPANCAKES)WhilewafflesareoftenthoughtofasbreakfastfoodintheUnitedStates,inEuropetheyareeatenateverymeal.Youcantopwaffleswithberriesforbreakfast,creamcheeseandmixedgreensforlunch,andheartystewsforacomfortingdinner.Withjamandwhippedcreamtheyareaverypopulardessert.Wafflesandpancakesmakegreatsubstitutestotraditionalhigh-carboptionssuchasbread,croissants,andnoodles;thus,theyserveasagreatbasicrecipeinyourlow-sugarcookingrepertoire.

INGREDIENTS

1/2cup(60g)coconutflour1/4cup(20g)vanilla-flavoredgrass-fedwheyprotein1tablespoon(7g)milledchiaseeds

2teaspoonsaluminum-freebakingpowder


6eggs1/2cup(120ml)unsweetenedalmondmilk20dropsvanillastevia

Yield:6to8pancakes

1.Placethedryingredientsinasmallbowlandmixwell.Placetheeggs,almondmilk,andsteviainamediumbowlandwhiskuntilsmooth.Graduallyaddthedryingredientstothewet,stirringconstantly.Whencompletelycombined,letthemixturestandfor10minutestothicken.

2.Usethebattertomakewafflesinyourwafflemakeraccordingtothemanufacturer'sinstructions.(Usebutterforgreasingthewafflemaker.)Tomakepancakes,frypancakesinasmallskilletonmedium-lowheatinanampleamountofbutter.Storeleftoverpancakesorwafflesinanairtightcontainerinthefridgeandconsumewithinoneday.

TIP:Fordairy-freewafflesorpancakes,replacethewheyproteinwithriceprotein,andusebutter-flavoredcoconutoilorlightoliveoilforfrying.

NUTRITIONINFO


17.3gnetcarbs;

833kcal

PERSERVING,IF6SERVINGSINTOTAL:12.0gprotein;8.8gfat;




CHAPTER5

BREAKFASTWhenyourbodydoesn’thavetocombathighinsulinandbloodsugarlevels,you’llhavelotsmoreenergyforyourdailytasks.Sowhynotstartyourdaywithadelicious,nutritious,sugar-freebreakfast?Therecipesinthischapteraredesignedtokeepyousatisfiedforhours—untillunchtime,andthensome.Foraweekendbrunch,poptheFive-IngredientOvernightSausageandEggBreakfastCasseroleorthePuffyCheeseOmeletwithAvocadointotheoven.Oronbusyweekdayswhenyouhaven’tgottimetowait,theOne-MinuteOmeletinaMugorStarch-FreeHotCerealwillsatisfyyoujustinafewminutes.

Foranevenquickeroption,bakesomeHeartyBreakfastMuffinswithBaconandCheeseorScrummyStreusel-ToppedBlueberryMuffinsaheadoftime,thentakethemasaneasygrab-and-gobreakfast.(Justbepreparedforsomejealousglancesonyourcommute.)Readytobecomeamorningperson?

LUSCIOUSKEYLIMEPIESMOOTHIEWITHASECRETINGREDIENTIfyouloveKeylimepie,I’vegotgreatnewsforyou:Youcanhaveitforbreakfast.Thishealthygreensmoothieispackedwithgood-for-youingredients—anddon’tworryifyoucan’tfindKeylimes.It’sjustasgoodwhenit’smadewithregularones.Andcanyouguessthesecretingredient?It’soneoftheall-timebestsuperfoods:sprouts.(Justdon’ttellyourkids!)Yield:1serving

INGREDIENTS

1cup(240ml)unsweetenedalmondmilk1/2cup(115g)plainfull-fatGreekorTurkishyogurt1/3cup(43g)powderederythritolZestof1smalllimeorzestofthreeKeylimes

11/2tablespoons(22ml)freshlysqueezedlimejuice1cup(50g)well-rinsedanddrainedsprouts(broccoli,alfalfa,etc.),tightlypacked1/2teaspoonglucomannanorxanthangum,forthickening(optional)Yield:1serving

Simplyplaceallingredientsinahigh-speedblenderandblenduntilsmooth.Ifyouusexanthangum,besuretosprinkleitontopofthemixturebeforeblendingtopreventlumping.VARIATION:Add2peeledandpittedripeHassavocadosforadeliciousKeyLimePie

Pudding!Dividethemixturebetweenservingbowlsandenjoywithaspoon.

NUTRITIONINFO



◁JOYFULCHOCOLATEALMONDSMOOTHIEThisguilt-freesmoothiewon’tspikeyourbloodsugarlevelslikepastriesorsugarycandybarswill,makingitadelicious,no-cheatstarttothemorning,anditscarefullychoseningredientswillnourishandsatisfybothbodyandmind.(Thinkofitasbrainfood!)Plus,thissmoothieisvegananddairy-free,whichmeansit’stheidealstarttoyourdayifyoudon’ttoleratedairy.

INGREDIENTS

1cup(240ml)unsweetenedalmondmilk1/4cup(60g)unsweetenedalmondbutter2tablespoons(15g)unsweeteneddarkcocoapowder

1tablespoon(14g)extra-virgincoconutoil

3tablespoons(24g)powderederythritol

1teaspoonvanillaextract

Yield:1serving

Simplyplacealltheingredientsinahigh-speedblenderandblenduntilsmooth.Serveimmediately.

NUTRITIONINFO



◁INSTANTLEMONCHEESECAKEYOGURTPARFAITSBakinglemoncheesecaketakeshours,andworse,youhavetowaituntilthenextdaytoeatit.(Whohasthatkindofpatience?Notme!)ButtheseLemonCheesecakeYogurtParfaitsonlytakeaminuteortwotomake.Andtheirrich,sophisticatedtasteisabsolutelydecadent.Soifyou’recravingsomethingindulgentyethealthyandsatingforbreakfast,looknofurtherthanthesequickietreats.

INGREDIENTS

2cups(460g)thick,plainfull-fatTurkishorGreekyogurt1/2cup(120g)plainfull-fatcreamcheese1tablespoon(15ml)freshlysqueezedlemonjuice

100dropslemonstevia,ortotaste

1cup(130g)Grain-FreeGranola,orchoppednutsofchoice,plus2tablespoons(16g)forgarnishYield:4servings

1.Placetheyogurt,creamcheese,lemonjuice,andlemonsteviaintoasmallbowl.Mixwellwithaspoonuntilsmooth.Adjustthetastebyaddingmorecreamcheese,lemonjuice,orlemonstevia,ifnecessary.Mixwellagain.

2.Place1/4cup(32g)ofthegranolaorchoppednutsintofourservingglassesorsmallmasonjars,andtopeachwithonequarteroftheyogurtmixture.Garnisheachwith1/2tablespoon(4g)granolaandserveimmediately.

TIP:Notafanofcreamcheese?Noproblem:Thisrecipeworksjustaswellasalemonyogurtparfait,minusthecreamcheese.Justuse21/2cups(600ml)plainfullfat

yogurtandomitthecreamcheese.

NUTRITIONINFO

CHOPPEDWALNUTSUSEDINCALCULATIONS





◁GRAIN-FREEGRANOLAThishealthy,grain-freegranolaisgreatforyourgut,andyoucanthinkofthisrecipeasatemplateforendlessvariations:Usewhichevernutsandseedsyouhappentohaveonhand.Andfeelfreetoreducetheamountoferythritolifyoudon’tlikeyourgranolaverysweet—butdon’treplaceitoromititcompletelybecauseit’sthesecretingredientthatmakesthisgranoladeliciouslycrunchy.

INGREDIENTS

1/2cup(20g)unsweetenedcoconutflakes1/2cup(45g)almondflakes1/2cup(65g)choppedpecans1/2cup(75g)sunflowerseeds1/4cup(25g)erythritolcrystals1tablespoon(15ml)meltedextra-virgincoconutoil

1teaspoonCeyloncinnamon1/2teaspoonvanillapowderYield:about2cups(205g)

1.Preheattheovento350°F(175°C).Lineabakingsheetwithparchmentpaper.

2.Placealltheingredientsinalargebowl.Tosswelltoensureeverythingiswellmixedandthenuts,seeds,andcoconutarecoveredwithoilandseasonings.Transferthemixturetothelinedbakingsheet,andspreaditoutevenlywithaspoonintoasthinalayeraspossible.

3.Bakefor8to12minutes,oruntilthemixtureturnsgolden-brown.(Becareful,though,asthenutscanquicklybecometoodarkandburn.)Removethegranolafromtheovenandletcoolcompletely.Thegranolaissoftandchewywhilehot,butbecomescrunchywhenithascooleddown.

4.Breakthecoolgranolaintosmallpieces,andstoreinatightlysealedglassjarinacool,dryplace.

TIP:MakePumpkinPieSpicedGrain-FreeGranola.It’seasy:Justreplacethecinnamonwithpumpkinpiespice.

NUTRITIONINFO



PER1⁄4CUP(25G):4.3gprotein;16.6gfat;


PERTABLESPOON(6G):1.1gprotein;4.2gfat;

0.6gnetcarbs;44kcal

STARCH-FREEHOTCEREALIfyou’refollowingagluten-free,low-sugardiet,atraditionalbreakfastofporridgeoroatmealisn’tanoption.Butthissimple,healthyalternativeisjustasgood—andit’spackedwithnutrients,too.Topitwithberries,sugar-freesyrup,orasizeablepatofgrass-fedbutter,andyou’vegotawarming,satisfying,low-carbbreakfastthat’llseeyouthrougheventhedarkestwintermornings.

INGREDIENTS

1/3cup(80g)unsweetenedalmondbutter2teaspoonsmilledchiaseeds1/3cup(80ml)water1pinchunrefinedseasaltorHimalayansalt,ortotasteYield:1serving

1.Combineallingredientsinasmallsaucepan,andplaceoveramedium-lowheat,stirringcontinuouslyandbreakingthealmondbutterlumpsintosmallerpieceswiththebackofaspoon.

2.Whenthemixtureissmooth,hot,andthick,removethesaucepanfromtheheat.Letcoolslightly,andservewithfreshberriesorapatofgrass-fedbutter,ifyoulike.

TIP:Almondbuttersuitsthishot“cereal”especiallywell,butfeelfreetoexperimentwithdifferentnutbutters.

NOTE:Mixthingsupalittle:useunsweetenedalmondmilkorheavycreaminsteadofwaterforarichertaste.

NUTRITIONINFO



LUSCIOUSLOW-SUGARFRENCHTOASTJustaquickglanceattheingredientlistforclassicFrenchtoastconfirmsthatit’sfullofsugarandstarch—amajorno-noifyou’refollowingalow-sugarlifestyle.Butmyhealthyversiontastesjustasgood—evenbetter!—andhaspracticallynosugaratall.BesuretouseasufficientlyhighheatforfryingtokeepyourFrenchtoastfromgettingsoggy.

INGREDIENTS

FORTHEFRENCHTOAST:

4eggs1/4cup(60ml)unsweetenedalmondmilk1teaspoonvanillaextract

1teaspoonCeyloncinnamon

5dropsliquidstevia

8slicesEasyFluffyBread

Butterforfrying

FORTOPPING:

Freshlygratednutmeg(optional)

1/4cup(60g)grass-fedbutter1/3cup(80ml)HomemadeSugar-FreeMapleSyrup

Yield:4servings

1.PreparetheFrenchtoast.Placetheeggs,almondmilk,vanillaextract,cinnamon,andsteviainamediumbowl.Whiskwelltocombine.(Ifthecinnamonfloatsontopofthemixture,justcontinuetowhiskuntilithasbecomewellincorporated.)Thensoakeachbreadsliceintheeggmixturefor10seconds.

2.Heatagriddleorskilletovermedium-highheat.Whenhot,meltapatofbutterintheskillet.Frythebreadslicesfor3to4minutesoneachside,oruntilgoldenbrown.Toserve,sprinkleeachsliceofFrenchtoastwithfreshlygratednutmeg,ifyoulike,andtopwithapatofbutterandHomemadeSugar-FreeMapleSyrup.

TIP:MakingFrenchtoastfortheholidays?Replacethealmondmilkwith1/3cup(80ml)RichSugar-FreeEggnogoruseLow-SugarCinnamonRaisinBreadinsteadofEasy

FluffyBread.

NOTE:Sprinkleshaveddarkchocolate(withaminimumcocoacontentof85percent)onthefreshlyfriedbreadslices.Thechocolatemeltsandcreatesanincredibly

chocolatey—butguilt-free!—treat.

NUTRITIONINFO





◁SPLENDIDSUN-DRIEDTOMATO,BASIL,ANDPINENUTMUFFINSBurstingwithfreshflavors,thesebreakfastmuffinsareawonderfullysavorywaytostartyourday.They’retoppedwithpiquantpinenuts,spottedwithboldbasil,anddottedwithsucculentsun-driedtomatoes.They’rebakedatalowoventemperature,sothey’reexceptionallymoist.Makethemaheadoftimeandfreezethem.Inthemorning,allyouneedtodoispopacoupleintothemicrowave,andyou’regoodtogo.

INGREDIENTS

1/2cup(60g)coconutflour2teaspoonsaluminum-freebakingpowder

1teaspoononionpowder

6eggs1/2cup(20g)finelychoppedfreshbasilleaves,looselypacked1/3cup(35g)finelychoppedsun-driedtomatoes1/4cup(60ml)heavycreamorcoconutcream1/2teaspoonunrefinedseasaltorHimalayansalt,ortotaste2tablespoons(18g)pinenuts

Yield:10muffins

1.Preheattheovento300°F(150°C).Lineamuffinpanwithpaperliners.

2.Combinethecoconutflour,bakingpowder,andonionpowderinasmallbowl.Mixwelltobreakupanylumps.

3.Placetheeggs,basil,tomatoes,cream,andsaltinamediumbowl.Whiskwelluntilcombined.Graduallyaddthedryingredientstothewet,whiskingallthetimetopreventlumping.

4.Scoopthebatterintothemuffinliners,fillingthemthree-quartersfull.Topeachwithasprinkleofpinenuts,gentlypressingthenutsintothemuffinbattersothattheystick.Bakefor20to30minutes,oruntilatoothpickinsertedinthemiddleofamuffincomesoutalmostdry.Don’toverbake.Removefromtheoven,letcool,andservewarm.

NUTRITIONINFO

INTOTAL:

65.1gprotein;87.8gfat;


PERMUFFIN,IF10MUFFINSINTOTAL:6.5gprotein;8.8gfat;


WHOLESOMECORN-FREESPINACHANDARTICHOKE“CORN”MUFFINSCoarsealmondflour,oftensoldasalmondmeal,isaperfectsubstituteforstarchycornmeal.Thetextureissimilar,andtheflavorisrichandnutty.What’smore,almondflourcontainslotsofnutrientsandfewnaturalsugars—unlikecornflour,whichisnutrient-poor.Soit’sanidealingredientinthesesavorybreakfastmuffins,whichtaketheirinspirationfromclassicspinachandartichokedip.

INGREDIENTS

11/2cups(165g)coarsealmondflour1cup(90g)shreddedcheddarorMontereyJackcheese

1cup(50g)finelychoppedbabyspinach,looselypacked

4mediumcannedartichokehearts,drainedandchopped

3eggs1/4cup(60ml)heavycream1teaspoonunrefinedseasaltorHimalayansalt,ortotasteYield:12muffins


2.Combineallingredientsinamediumbowl.Mixwelluntilasmoothbatterisachieved.Scoopthebatterintothemuffinliners,fillingthemthree-quartersfull.Bakefor25to30minutes,oruntilatoothpickinsertedinthemiddleofamuffincomesoutalmostdry.Removefromtheoven,letcoolslightly,andservewarm.Freezetheleftovers.

NUTRITIONINFO





HEARTYBREAKFASTMUFFINSWITHBACONANDCHEESEThesestick-to-your-ribsbreakfastmuffinsareadreamcometrueforbusymornings.Preparethembeforehandandfreeze.Whenhungerhits,justpoponeinthemicrowave,thengrabandgo.Becausethey’resuretotideyouovertilldinner,theymakeagreattake-alongmidafternoonsnackforschoolorwork,too.There’snoneedtosticktobaconandcheesehere,either.Youcancreateendlessvariationsusingdifferentcheeses,meats,orveggies.

INGREDIENTS

1/4cup(30g)coconutflour1teaspoonaluminum-freebakingpowder


1teaspoonCajunseasoning

5eggs1/4cup(60ml)heavycream11/2cups(145g)shreddedSwisscheese(orothersharpcheese)1cup(140g)choppedrawbacon1/2teaspoonunrefinedseasalt,ortotaste1/4cup(55g)finelychoppedpickled,drainedjalapeños(optional)Yield:8to12muffins


2.Combinethecoconutflourandthebakingpowderinasmallbowl,thenmixtherestoftheingredientsinalargebowluntilwellmixed.Addthecoconutflourmixturetothebowlwiththerestoftheingredientsandmixwithaforkuntilthebatterissmooth.

3.Scoopthebatterintothemuffinliners,fillingthemthree-quartersfull.Bakefor20minutes,oruntilatoothpickinsertedinthecenterofamuffincomesoutalmostdry.Removefromtheoven,letcoolslightly,andservewarm.Freezetheleftovers.NOTE:Thesemuffinsarereallyheartyandsatisfying,soservethemwithsomerawveggies,suchascarrotsorcelerysticks,forawell-balancedbreakfastorsnack.

NUTRITIONINFO

INTOTAL:105.8gprotein;

138.6gfat;11.4gnetcarbs;

1717kcal





◁SCRUMMYSTREUSEL-TOPPEDBLUEBERRYMUFFINSToppedwithlip-lickingstreusel,sugar-freeblueberrymuffinshavenevertastedthisgoodbefore!Here’swhy:Thisrecipeusesaloweroventemperaturetopreventthe(starch-free)streuselfromgettingtoodark,andtokeepthemuffinsdeliciouslymoist.Wildblueberriesarethemostnutritious—andthemostnatural—option,sogoforthemifyoucanfindthem.

INGREDIENTS

FORTHESTREUSEL:3/4cup(90g)choppedpecans2tablespoons(26g)erythritolcrystals1/2teaspoonCeyloncinnamon11/2tablespoons(25ml)meltedgrass-fedbutterorextra-virgincoconutoilFORTHEMUFFINS:

4eggs1/3cup(80ml)heavycreamorcoconutmilk1/3cup(33g)erythritolcrystals20dropsvanillastevia,ortotaste1/2cup(60g)coconutflour1/2cup(75g)frozenwildblueberriesYield:10muffins


2.Preparethestreusel:Combineallthestreuselingredientsinamediumbowl.Mixwellwithaspoon.Setaside.

3.Preparethemuffinbatter:Placetheeggs,cream,erythritol,andvanillasteviainamediumbowlandmixwell.Graduallyaddthecoconutflour,mixingallthetimetopreventlumping.Foldinthefrozenblueberries.Scoopthebatterintothemuffinliners,fillingthemthree-quartersfull.Dividethestreuselbetweenthemuffins,gentlypressingitintothemuffinbattersoitsticks.Bakefor30to40minutes,oruntilatoothpickinsertedinthemiddleofamuffincomesoutalmostdry.Removefromtheoven,letcoolslightly,andserve,orfreezefor1to2months.

NUTRITIONINFO

WITHSTREUSEL





WITHOUTSTREUSEL




2.0gnetcarbs;83kcal

TWO-MINUTERASPBERRYCREAMCHEESEBREAKFASTINAMUGCheesecake?Sweetomelet?Callthisdishwhateveryoulike.It’sbothtastybeyondbeliefandimmenselysatisfying.Itfeaturesjuicyraspberriesinarichcheesecake-liketexture,andtheeggaddsadoseofsatiatingprotein.Tryitwithotherberries,too,andfeelfreetoaddspicestotaste,suchascinnamonandginger.

INGREDIENTS

2ounces(60g)full-fatcreamcheese1/4cup(25g)frozenraspberries1egg

10dropsvanillastevia,ortotaste

Yield:1serving

Combinealltheingredientsinasmallmicrowave-saferamekinormug.Mixwell.Cookinthemicrowaveovenonhighfor1minuteand30seconds,oruntilthe“omelet”iscookedaroundtheedgesbutisstilljigglinginthecenter.Don’toverbake.Letcoolslightlyandthenservewithfreshberriesandwhippedcream.

NUTRITIONINFO



ONE-MINUTEOMELETINAMUGConsumingproteininthemorningcanreallyhelpboostyourenergylevelsthroughouttheday,andthat’swherethissixty-second,mess-freebreakfastcomesin:Allyouneedisamugandamicrowave.Toturnitintoafullbreakfast,serveitwithrawvegetablesandsomestarch-freebread.Youcanalsoaddchoppedhamorsalamitotheeggandbuttermixturebeforecooking.

INGREDIENTS

1tablespoon(14g)grass-fedbutter

2eggs

1to2tablespoons(5to10g)gratedParmesancheese

UnrefinedseasaltorHimalayansaltandfreshlygroundblackpepper,totasteYield:1serving

Placethebutterinasmallmicrowave-saferamekinorcup.Heatonhighfor10seconds,oruntilmelted.Addtheeggstotheramekinorcupwiththemeltedbutter.Pricktheyolkswithaforktopreventthemfromsplatteringinthemicrowave.Stirgentlytomixtheeggsandbutter,thensprinkletheParmesanontop.Placetheramekinorcupinthemicrowave,andcoverwithamicrowaveplatecover.Heatonhighfor40to50seconds,oruntiltheomeletisjustdonebutstillcreamy.(Adjustthetimetosuityourmicrowaveoven.)Don’toverbake:Theomeletwillturnoutdryifbakedtoolong.Seasonwithsaltandpepperandserveimmediately.

NUTRITIONINFO



◁QUICKPIZZAOMELETWaitaminute!Pizzaforbreakfast?That’sright—andthere’snoneedtofeelguiltyaboutthislow-carbversion.It’sbigonproteinandhealthyfats,andbestofall,it’seasytochangeup:Justusedifferentmeats,cheeses,veggies,orwhateverleftovershappentobelurkinginthefridge.Thisrecipemakesasatisfyingbreakfastforoneravenousperson—ortwomoderatelyhungryones.

INGREDIENTS

2tablespoons(28ml)heavycream1/4teaspoongarlicpowder1/4teaspoononionpowderUnrefinedseasalt,totaste

2eggs

1tablespoon(14g)grass-fedbutterorextra-virgincoconutoil,forfrying2tablespoons(31g)unsweetenedtomatosauce

3sliceshamorpepperoni(ormoreorlesstotaste)

5blackKalamataolives,pittedandsliced

11/2ounces(45g)shreddedmozzarellacheese1/4teaspoondriedoreganoYield:2servings

1.Mixthecream,garlicpowder,onionpowder,andsalttogetheruntilwell-combinedandfreefromlumps.Addtheeggsandmixgentlywithafork.

2.Heataskilletovermediumheatandmeltthebutterorcoconutoilinit.Pourtheeggmixtureintotheskilletandcook,carefullypushingthecookedpartsattheedgestowardthecenterwithaspatula.Whentheomeletisdonearoundtheedgesbutstilljelly-likeatthecenter,topwiththetomatosauce,hamorpepperoni,olives,cheese,andoregano.Coverandcookfor2minutesmore,oruntilthecheeseismelted.Serveimmediately.

NUTRITIONINFO



PERSERVING,IF2SERVINGSINTOTAL:16.3gprotein;


240kcal

PUFFYCHEESEOMELETWITHAVOCADOThesecrettoanimpressivelypuffyomeletistobakeitintheovenwithabowlfilledwithboilingwater,tomimicawaterbath.Theresult?Asimple,fillingbreakfastthat’sperfectforweekends:Justpoptheomeletintotheoven,thenchilloutovercoffeeandthenewspaperforhalfanhourorsountilbreakfastisready.

INGREDIENTS

Softenedbutter(forgreasingthedish)

6eggs

2cups(155g)shreddedcheddarcheeseorothersharpcheese2/3cup(160ml)heavycream1/2cup(120ml)unsweetenedalmondmilk1teaspoonunrefinedseasaltorHimalayansalt,ortotaste2ripeHassavocados,peeled,pittedandsliced

Yield:6servings

1.Preheattheovento350°F(175°C).Greasea1.5-quart(1.5L)bakingdishgenerouslywithsoftenedbutter.

2.Placetheeggs,cheese,heavycream,almondmilk,andsaltinalargebowl.Whiskuntilwellmixed,thenpourthemixtureintothegreasedbakingdish.Sprinklethecheeseevenlyontop.

3.Placeasmall,shallow,ovenproofbowlonthelowestovenrack.Carefullyfillthebowlthree-quartersfullwithboilingwater.Placethebakingdishwiththeomeletmixtureonthemiddleovenrack.

4.Bakefor30to40minutes,oruntilthecenterisnolongerwobbly.(Don’toverbake,though,astheeggswillturnouttoodry.Ifthesurfacestartstobecometoobrown,coverthedishwithaluminumfoil.)Removefromtheovenandletcoolslightly.Servewarm,toppedwithavocadoslices.

TIP:Youcanaddmorefillingstotheomelet,suchasham,sausage,cookedveggies,orbitsandpiecesofleftovercheese.

NUTRITIONINFO


FIVE-INGREDIENTOVERNIGHTSAUSAGEANDEGGBREAKFASTCASSEROLERipetomatoesgivethismeaty,five-ingredientcasseroleasummerylift.Justbesuretochoosefirmones:Ifyourtomatoesaretooripeandsoft,theymightreleasetoomuchliquidduringbaking.Patienceisavirtuehere,bytheway.Afterremovingthecasserolefromtheoven,it’simportanttoletitstandfor15minutesbeforeservingtokeepthemoisturefromleakingout.It’llbeworththewait—Ipromise.

INGREDIENTS

1pound(450g)spicybulksausage

2smallfirmRomatomatoes,diced

2cups(250g)shreddedmozzarellacheese

6eggs1/2cup(120ml)heavycreamUnrefinedseasaltorHimalayansaltandfreshlygroundblackpepper,totasteYield:6servings

1.Frythesausageuntilcookedthrough,crumblingitwithawoodenforkwhilefrying.Spreadthecookedsausageevenlyintoa2-quart(2L)bakingdish.Topwiththedicedtomatoesandsprinklethecheeseontop.Mixtogethertheeggs,heavycream,salt,andpepperinamediumbowl.Pourthemixtureevenlyoverthecasserole.Cover,andrefrigerateovernight.

2.Whenyou’rereadytobakethecasserole,preheattheovento350°F(175°C).Whenhot,bakethecasserolefor30to40minutes,oruntilthecheeseisgoldenbrownandbubbly.Removefromtheoven,letstandfor15minutes,andthenserve.VARIATION:Foranevenmoresatisfyingvariation,spread2cups(180g)cubedstarch-freebreadevenlyinthebottomofthebakingdishbeforeaddingtheother

ingredients.

NUTRITIONINFO

VALUESHIGHLYDEPENDONTHEUSEDINGREDIENTS


18.3gnetcarbs;

2836kcal



◁EASYBREAKFASTBURRITOWithsomeSingle-ServeTortillasonhand,it’sasnaptowhipupthisspicy,savorybreakfastburrito—evenonthebusiestmornings.Youcanvarythisburritoendlessly,too:Justuseyourfavoritestarch-freevegetables,meatorfish,andseasonwithyourchoiceofspicesandseasonings.Andit’sagreatwaytouseuptheleftoverslingeringinyourfridge.

INGREDIENTS

1/4cup(20g)choppedbuttonmushrooms1/4cup(40g)choppedgreenbellpepper2eggs

2tablespoons(28ml)water

1teaspoonunsweetenedsambaloelekorchilipaste,ortotaste1/2teaspoononionpowder1/4teaspoonunrefinedseasaltorHimalayansalt,ortotasteOilorbutterforfrying

1Single-ServeTortilla

2tablespoons(30ml)Low-SugarSweetandSourSauce

2tablespoons(16g)slicedblackKalamataolives

Yield:1serving

1.Placethemushrooms,bellpepper,eggs,water,sambaloelek,onionpowder,andsaltinamediumbowl.Stirwellwithafork.

2.Heataskilletovermedium-lowheat.Addtheoilorbutter.Whenhot,addtheeggmixtureandcook,stirringslowlyallthetime,untiltheeggsarescrambledbutstillcreamy.(Don'tovercookortheeggswillbecomedry.)3.PlacetheSingle-ServeTortillashellonaplateandspreadwiththeLow-SugarSweetandSourSauceononeside.Addthescrambledeggsandthentopwiththeslicedolives.Foldtheotherhalfofthetortillaoverthefillingandserveimmediately.

NUTRITIONINFO



◁QUICKCHORIZOANDCAULIFLOWERBREAKFASTHASHThere’snoroomforstarchypotatoesinalow-sugarbreakfast,butit’seasytoreplacethemwithtasty,healthycauliflower,asinthisfull-bodiedhash.You’llwanttokeepthecauliflowercrunchyforthebesttextureandflavorhere,sobesureyoudon’tovercookit.Servethissimplebutscrumptiousdishwithsalsaortomatorelish,ifyoulike,andaddmorenonstarchyvegetablesforextranutrients.

INGREDIENTS

Oilorbutterforfrying

1largeonion,chopped

2garliccloves,finelychopped

2packages(10ounces,or280g,each)frozencauliflowerflorets10ounces(280g)chorizo,chopped

4eggs

UnrefinedseasaltorHimalayansaltandfreshlygroundblackpepper,totasteYield:2to4servings

1.Heataskilletovermedium-highheat.Addtheoilorbutter.Whenhot,addtheonionandgarlic.Cookuntilsoftandtranslucent,about5minutes.Addthecauliflowerandcook,mixing,untilthecauliflowerishot.Don’tovercook.Addthechorizoandcook,stirring,untilthechorizoisslightlybrowned.Seasonwithsaltandpepper.

2.Frytheeggsinaseparateskilletbutkeepthechorizoandcauliflowerhashwarmwhiledoingso.Transferthehashtoservingplatesandtopeachservingwithafriedegg.Serveimmediately.

NUTRITIONINFO

INTOTAL:108.4gprotein;122.2gfat;29.1gnetcarbs;1639kcalPERSERVING,IF2SERVINGSINTOTAL:



PERSERVING,IF4SERVINGSINTOTAL:

FIFTEEN-MINUTESPRINGVEGETABLEANDFETABREAKFASTHASHArtichokesaretospringwhatbutterfliesaretosummer,butpreparingthemfromscratchistoomuchworkforabusymorning.That’swherecannedartichokeheartscomein,offeringalltheircharacteristicsweetnessandflavor.Theyshinealongsideasparagusandradishesinthishealthyvegetarianhash,whichgetscrownedwithslicedavocadoandtangyfetacheese.

INGREDIENTS

1tablespoon(15ml)extra-virginoliveoil

1smallzucchini(7ounces,or200g),cubed

1teaspoononionpowder1/2teaspoongarlicpowder14-ounce(400g)canartichokehearts,drained(largeonesquartered;mediumandsmalloneshalved)8greenasparagusspears,woodystemsremoved,andcutinto2-inch(5cm)pieces10radishes,halved1/2teaspoonunrefinedseasaltorHimalayansalt4ounces(115g)fetacheese,crumbled

2Hassavocados,peeled,pitted,andsliced

1tablespoon(15ml)freshlysqueezedlemonjuice

1cup(20g)choppedwatercress

Yield:2servings

1.Addtheoiltoaskilletandplaceovermedium-highheat.Addthezucchini,onionpowder,andgarlicpowder.Cook,covered,untilthezucchiniiscrisp-tender,about5minutes.Addtheartichoke,asparagus,andradishes.Heat,stirring,untilhot,butdon'tcook.Seasonwithsalt,anddividethehashbetweentwoservingplates.Sprinkleeachwithhalfthefeta.

2.Arrangetheslicedavocadoontopofbothservings,oneavocadoperserving.Drizzlethelemonjuiceontheavocadoslicestopreventthemfromturningbrown.Topbothservingswithwatercressandserveimmediately.

NOTE:Needmoreprotein?Servethebreakfasthashwithfriedeggs.

NUTRITIONINFO

CHAPTER6

LUNCHWhetheryouspendyourdayintheofficeorathome,havingasatisfyinglunchisamustinordertokeepyourenergylevelsupfortherestoftheday.Andifyou’refollowingalow-sugarlifestyle,youdon’twanttorelyonyourlocalburgerjointorthesandwichbardownthestreet.Luckily,thischapterfeaturesplentyoflow-sugarlunchrecipesthataresuperportableaswellasquickandeasytoprepare,suchassoups,salads,sandwiches,andwraps.Init,you’llfindhealthierversionsoflotsofyouroldfavorites—RichNo-PotatoClamChowderandPasta-FreeMinestronewithHam—minusthestarchypastaandpotatoes.AndwhenyouhaveabatchofEasyFluffyBreadandSingleServeTortillasonhand,it’seasytomakelotsofsatisfyingwrapsandsandwiches,suchastheStellarSpinachWrap,ortheEffortlessEggSaladSandwich.Hungryyet?

COMFORTINGCHICKENZOODLESOUPNourishing,homemadechickennoodlesoupistheultimatecureforjustaboutanyailment.So,whenlunchtimerollsaround,grabamugofthishealthy,gluten-free,starch-freechickenzoodlesoup,wrapyourselfinacozyblanket(unlessyou’reattheoffice!),andletthehealingbegin.

INGREDIENTS

2tablespoons(28g)extra-virgincoconutoil

1smallonion,chopped

2garliccloves,minced

2celerystalks,thinlysliced1/2teaspoondriedthyme1bayleaf

11/2quarts(1.4L)chickenstock6blackpeppercorns

11/2ounces(45g)carrot,cutintomatchsticks2cups(440g)shreddedcookedchicken

UnrefinedseasaltorHimalayansalt,totaste

7ounces(200g)zoodles(spiralizedzucchini)

Finelychoppedfreshparsleyforgarnish(optional)

Yield:8servings

1.Heatalargesaucepanovermediumheatandaddthecoconutoil,followedbytheonion,garlic,celery,thyme,andbayleaf.Cook,stirring,for5minutesoruntiltheonionistranslucent.(Don’tletitbrown.)Addthechickenstock,peppercorns,andcarrotsandbringtoaboil.Letsimmerfor5minutes.

2.Addthechickenandsimmeruntilthechickenisheatedthrough.Seasonwithsalt,addthezoodles,andstirwell.(Don’tcontinuetocook:Thezoodleswilleasilyturnmushyifcooked.)Serveimmediately.Garnisheachservingwithfreshparsley,ifyouwish.

TIP:Ifyoudon’thavecookedchickenonhand,youcancook22ounces(625g)ofraw,dicedchickeninaskilletuntilthejuicesrunclearandthenuseitinthislightsoup.

NUTRITIONINFO

INTOTAL:

EASYBOUILLABAISSEBouillabaisseisatraditionalFrenchsoupthatfeaturesfish,seafood,andvegetables,aswellasProvençalherbs.Thefishusedinclassicbouillabaisseisusuallybony,butfeelfreetouseanytypeoffishyoulike—orevenanumberofdifferenttypes,whichaddsdimensionandvariation.Youcanalsoreplacethemusselswithotherseafood,orusecannedmusselsorclamsifyoucan’tfindfreshones.

INGREDIENTS

1/4cup(60ml)extra-virginoliveoil1largeonion,chopped

2garliccloves,crushed

14-ounce(400g)cancrushedordicedtomatoes

1smallfennelbulb,cutintostrips

6cups(1.4L)fishstock

8saffronthreads

1teaspoondriedthyme

1tablespoon(6g)freshlygratedorangepeel(orangepartonly),optional11/2pounds(680g)fishofyourchoice,cutintobite-sizepieces1pound(450g)shell-onmussels,scrubbedanddebearded(deadmusselsdiscarded)2teaspoonsunrefinedseasaltorHimalayansalt,ortotaste1/2cup(30g)choppedflatleafparsley,looselypackedYield:6to8servings

1.Heatalargesaucepanovermedium-highheat.Addtheoliveoil,onion,andgarlic.Cook,stirring,untiltranslucent,about5minutes.

2.Addthetomatoesandbringtoaboil.Thenaddthefennel,fishstock,saffron,thyme,andorangepeel,ifusing.Lowertheheatandsimmeruntilthefenneliscrisp-tender,about10to15minutes.

3.Addthefishandthemussels.Simmer,covered,untilthefishflakes,andthemusselsopen,about5to10minutes.Discardanyunopenedmussels.Seasonwithsaltandgarnishwithparsley.NOTE:Toservethesoupinthetraditionalway,servethebouillonfirstalongside

starch-freebread,suchasEasyFluffyBread.Servethefishonaseparateplateafterthebouillon.

NUTRITIONINFO

HALIBUTUSEDINCALCULATIONSFORFISH







◁FIFTEEN-MINUTETHAI-INSPIREDPUMPKINSOUPSpicy,warming,andhearty,thisfive-ingredientsoupisreadyinnotime.Prepareitinthemorningandstoreaservinginaninsulatedfoodjaruntillunchtime(theflavorsimprovewhentheyhavetimetomingleforacoupleofhours).Foralittlevariation,tryexperimentingwithdifferenttypesofcurrypaste:Red,green,andyellowcurrypastesallworkwellhere.Topwithadollopofsourcreamandasmallhandfulofcrumbledbaconforextraflavorandsatiety.

INGREDIENTS

2cans(15ounces,or425g,each)100percentpurepumpkinpuree1to2tablespoons(15to30g)Thairedcurrypaste


1teaspoonunrefinedseasaltorHimalayansalt,ortotaste1cup(240ml)heavycream

Water,ifnecessary

Yield:4servings

Combinethepumpkin,currypaste,onionpowder,salt,andheavycreaminalargesaucepan.Mixuntilsmooth.Ifnecessary,addalittlewaterforathinnerconsistency.Heatovermedium-highheat,stirringconstantly.Whenthemixturestartstoboil,reducetheheattoaminimum.Letitsimmerfor5to10minutes,untilthoroughlyhot.Servewithgluten-freelow-sugarbreadorcrackers.

NUTRITIONINFO





◁RICHNO-POTATOCLAMCHOWDERThere’snoneedtousestarchypotatoestomaketheperfectclamchowder.Here,super-healthycauliflowerreplacestasteless,carb-ladenpotatoes,andtherearenostarchythickeners,either;pureedcauliflowerdoesthetrickinstead,whileheavycreamaddsrichnessandextrabody.Ifyoudon’thaveclamjuice,don’tskipitorreplaceitwithwater.Usefishstockorbouilloninstead.

INGREDIENTS

6cups(670g)cauliflowerchoppedinto1/2-inch(1.3cm)chunks,divided8slicesrawbacon

1cup(170g)dicedcarrots3/4cup(100g)finelychoppedonion3/4cup(120g)dicedcelery2cans(6.5ounces,or184g,each)mincedclams

6.5-ounce(184g)canchoppedclams

2cups(480ml)heavycream

2cups(480ml)clamjuice

1teaspoonunrefinedseasaltorHimalayansalt,ortotasteFreshlygroundwhitepepper

1tablespoon(15ml)freshlemonjuice(optional)

Yield:8servings

1.Cook3cups(335g)ofthechoppedcaulifloweruntilsoftandtender.Carefullydiscardthewater.Inablender,processthecauliflowerintoasmoothpuree.Setaside.

2.Frythebaconuntilcrisp.Reservethefatandsetthebaconaside.Frythecarrots,onion,celery,andtheremainingcauliflowerinthebaconfatuntilslightlysoft,about5minutes.

3.Meanwhile,drainthejuicefromtheclamsintoalargesaucepan.Addtheheavycreamandthepureedcauliflower.Mixwellandbringtoaboil.

4.Addthecookedvegetableswiththebaconfattothesaucepanandcookuntiltender,about10to15minutes.Addtheclamsandremovefromtheheat.(Don'tcooktheclams:they’llbecometough.)Seasonwithsaltandpepper.Add1tablespoon(15ml)freshlemonjuiceifyoupreferaslightlytangy

flavor.Serveimmediately,crumblingsomeofthebaconontopofeachserving.

TIP:Whenchoosingcannedclams,besuretoselectaversionthat’sadditive-free.Mostcannedclamscontainsodiumtripolyphosphate,whichhelpsretaintheclams’naturaljuices,andcalciumdisodiumEDTA,tomaintaincolor.Sotrytofindaproductthatconsistsonlyofclams,salt,andwater,butifyoucan’t,choosewholeclamsand

chophalfofthemintotinypiecesandhalfofthemintolargerchunks.

NUTRITIONINFO





PASTA-FREEMINESTRONEWITHHAMMinestroneisback!This“healthified”versionoftheclassicItaliansoupwon’tspikeyourbloodsugarlevels,anditwon’tstressoutyourgut.Instead,it’llpamperitwithplentyoffiberandhealthyfats.Thissoupisn’ttechnicallypasta-free,sinceitincludeslow-carbshiratakinoodles,butitisfreefromthestarchynoodlesessentialtothetraditionalversion.

INGREDIENTS


1largeonion,chopped


1cup(105g)slicedcelerystalks1/2cup(80g)dicedcarrot4cups(950ml)chickenorvegetablestock

14-ounce(400g)cancrushedordicedtomatoes

1cup(120g)frozengreenbeans

2packages(7ounces,or200g,each)shiratakifettucineortagliatelle,cookedandcutinto2-inch(5cm)pieces11/2cups(205g)choppedham1teaspoonunrefinedseasaltorHimalayansalt,ortotaste1/4cup(10g)choppedfreshbasilleavesFreshlygratedParmesancheese,forserving(optional)

Yield:6servings

Heatalargesaucepanovermediumheat.Addtheoliveoil,onion,garlic,celery,andcarrot.Cookuntiltheonionistranslucent,about5minutes.Addthestockandthecrushedtomatoesandbringtoaboil.Thenaddthegreenbeans,shirataki,andham.Reducetheheattomedium-low.Letsimmer,covered,untilthevegetablesaretender,about20minutes.Seasonwithsalt.ServewithasprinklingofchoppedfreshbasilandsomegratedParmesan,ifdesired.

NUTRITIONINFO

WITHOUTPARMESAN



CHEF’SSALADWITHBACONChock-fullofproteinandgood-for-youfats,thisclassicsaladisatruehunger-slayer.Justbesuretocookyourbaconoverlowheat:Thispreventsnitrosamines—dangerouscarcinogenicagents—fromforming.(Believeitornot,thehealthiestwaytofrybaconisinthemicrowave.)Or,ifyouwanttoavoidnitratescompletely,choosesaltedporkbellyinsteadofbacon.

INGREDIENTS

FORTHEDRESSING:

1/4cup(60g)full-fatsourcream1/2teaspoonrawapplecidervinegar1/4teaspoonCajunseasoning,ortotastePinchunrefinedseasaltorHimalayansalt

1dropliquidstevia(optional)

FORTHESALAD:

2cups(65g)mixedsaladgreens

1smalltomato,cutintowedges

3-inch(7.5cm)pieceEnglishcucumber,thinlysliced

1ounce(30g)cheddarcheese,cutintomatchsticks

1to2hard-boiledeggs,cutintowedges

2slicescookedbacon,crumbled

Yield:1serving

1.First,preparethedressing.Simplyplaceallingredientsintoasmallbowl.Mixwellandsetaside.

2.Preparethesalad.Arrangethesaladingredientsonaservingplate.Topwiththedressingandserveimmediately.NOTE:Youcanalsopackthissaladforlunchonthego.Justpackthesalad,bacon,anddressinginseparatecontainers.Whenyou’rereadytoeat,sprinklethebaconon

thesaladandtopwiththedressing.Bonappétit!

NUTRITIONINFO

◁FIVE-INGREDIENTAVOCADO,BLEUCHEESE,ANDPECANSALADRidiculouslylowinsugarbutpackedwithfull-onflavors,thissimplesaladisrichinhealthyfats,thankstotheavocadoandpecans.Andbothareagreatmatchforrich,creamybleucheese,whichaddsadoseofdecadencetothemix.DressthissaladwithQuickRaspberryVinaigretteandserveitasalightlunch,oraddcooked,cubedchickenorshrimpforamoresatiatingmeal.

INGREDIENTS

2cups(65g)mixedsaladgreens,looselypacked

2cups(60g)freshspinachleaves,looselypacked

1mediumHassavocado,peeled,pitted,andcubed1/4cup(60g)crumbledunpasteurizedbleucheese1/3cup(60g)choppedtoastedpecansYield:2servings

Arrangealltheingredientsonaservingplate(orinamasonjar,foraportableversion).Storeinthefridgeuntilreadytoserve.ServewithQuickRaspberryVinaigrette,oryourfavoritetangysaladdressing.

NUTRITIONINFO





◁GREEKSALADWITHCHICKENANDSTRAWBERRIESTheperfectlunchforasunnysummer’sday,thisclassicGreeksaladgetsfreshenedupwithascatteringofjuicystrawberries.Butit’sstillplentyfilling,thankstothecookedchickenandtangyfetacheese.Ifyou’retakingitwithyouforlunch—onapicnic,perhaps?—besuretostorethesaladandthedressinginseparatecontainerstokeepthesaladfromwilting.

INGREDIENTS

FORTHESALAD:

1headiceberglettuce,cutintothinstrips

1smallredonion,thinlysliced1/2Englishcucumber,thinlysliced4smalltomatoes,cutintowedges

16blackKalamataolives

4ounces(115g)fetacheese,cubed

4ounces(115g)cookedchicken,cubed

7ounces(200g)freshstrawberries,cutintowedges

OTHERINGREDIENTS:1/4cup(60ml)FantasticFrenchDressing,toserveYield:4servings

Arrangetheingredientsonfourservingplatesinthegivenorder.ServeimmediatelywithFantasticFrenchDressing.

TIP:MakethisaclassicGreeksaladbyomittingthechicken,increasingtheamountoffetato7ounces(200g),andomittingthestrawberries(althoughthestrawberriesdo

addafresh,summery,succulenttaste).

NOTE:Feelingfruity?Foramerrier,berrierversionofthissalad,serveitwiththeQuickRaspberryVinaigrette.

NUTRITIONINFO

WITHFANTASTICFRENCHDRESSING


35.3gnetcarbs;

1340kcal



WITHOUTFANTASTICFRENCHDRESSING





◁BOLDBEEFSALADRedmeatoftengetsabadrap.Butthetruthisthatunprocessedredmeatcontainsanampleamountofvitaminsandnutrients,andcanbepartofahealthydietwhenconsumedinmoderation.Trytobuygrass-fedbeef,ifyoucan:It’smorenatural,andthereforehealthier.Andit’sdeliciousinthissalad,which,truetoitsname,isfullofboldcolorsandflavors.

INGREDIENTS


4ounces(115g)beefsirloin,cutintobite-sizestrips1/2teaspoonunrefinedseasaltorHimalayansalt,ortotastePinchfreshlygroundblackpepper1/2redbellpepper,chopped1/2teaspoononionpowder3cups(100g)mixedsaladgreens

1cup(50g)choppedBelgianendive1/4cup(20g)tightlypackedarugulaleaves(optional)1/4cup(30g)choppedpecansYield:1serving

1.Preparethebeefforthesalad.Heataskilletoverhighheat.Addtheoliveoilandthebeefandcookuntilmedium-welldone.Seasonwithsaltandpepper.Removethemeatfromtheskilletandsetaside.

2.Reducetheheattomedium.Addthebellpepperandtheonionpowder.Mixwellandcookuntilthebellpepperiscrisp-tender.Seasonwithsaltandpepper.Combinethebeefandthebellpeppermixtureandsetasidetocool.(Reservethegreasefromthepananduseitforotherpurposes,oraddittothesaladdressingforextraflavorandhealthyfats.)3.Preparethesalad.Arrangethesaladgreensandtheendive(andthearugula,ifusing)onaservingplate.Topwiththebeefandbellpeppermixture.Topthesaladwiththepecans.Serveimmediatelywithalow-sugardressing,suchasFantasticFrenchDressingorQuickRaspberryVinaigrette.

NUTRITIONINFO



THEULTIMATEMASONJARSALADMasonjarsaladsaretheultimatelunch:They’rehealthy,versatile,satisfying,andaresoeasytograbwhenyou’reonyourwayoutthedoor.Butyouneedtochoosetherightingredients,andit’simportanttoaddthemtothejarintherightordersothatyourcrispsaladdoesn’tturnintoasoggymess.Thisismyfavoriteversion—acompletemealofprotein,goodfats,andveggies.

INGREDIENTS

1/4cup(60ml)QuickRaspberryVinaigrette

1cup(120g)choppedrawcauliflower

2-inch(5cm)piececucumber,cubed

1ripeHassavocado,peeled,pitted,andcubed1/2cup(90g)cubed,cookedchicken1/2cup(115g)cottagecheeseorshreddedmozzarellacheese1cup(35g)mixedsaladgreensortornlettuceleaves

3tablespoons(90g)choppedwalnuts

Yield:2servings

Fillawide-mouthed1-quart(946ml)masonjarwiththeingredientsinthegivenorder.(Don’tcheat!Addingtheingredientsinthisorderhelpspreventthesaladfrombecomingsoggy.)Closethelidtightlyandstorerefrigerateduntilservingtime.

NOTE:Besuretouseawide-mouthedmasonjarforeasyfill-up.

NUTRITIONINFO





EFFORTLESSEGGSALADSANDWICHGreatforkidsandgrownupsalike,thiseasy-to-makeeggsaladisalunchtimecrowd-pleaser.Makeitadayortwoinadvancesothatyou’llhaveitonhandforaninstantlunchboxfiller.ThenuseittomakesandwicheswithslicesofEasyFluffyBread,wrap,andyou’regoodtogo.Addsomerawveggiesforawell-roundedmeal.Carrotandcelerysticksprovideanicecrunch.

INGREDIENTS

FOREGGSALAD:

8eggs1/2cup(113g)FoolproofOne-MinuteMayo

1teaspoondrymustard(thatis,mustardpowderorgroundmustardseeds)3tablespoons(9g)choppedchives1/2teaspoonunrefinedseasaltorHimalayansalt,ortotasteOTHERINGREDIENTS:


Yield:4servings

1.First,preparetheeggsalad.Placetheeggsinalargesaucepanandcoverwithcoldwater.Coverwithalid.Bringthewatertoaboil,butremovethesaucepanfromtheheatimmediatelywhenboilingstarts.Lettheeggsstandcoveredinhotwaterfor10to12minutes.

2.Removetheeggsfromthehotwaterandletcoolcompletelyincoldwater.Whentheeggsarecool,peelthem,placethemonalarge,shallowplate,andmashwithafork.Addthemayonnaise,mustard,andchivesandstiruntilwellmixed.Seasonwithsalt.

3.Dividetheeggsaladamong4slicesofbread.Spreadthemixtureevenly.Topeachwithoneoftheremainingbreadslicestomakesandwiches.Wrapthesandwichesinwaxpaperorplasticwrapandkeeprefrigerateduntilservingtime.

TIP:Tomakecurriedeggsalad,justreplacethechiveswith1teaspoonofcurrypowder.

NUTRITIONINFO



PERSANDWICH,IF4SANDWICHESINTOTAL:26.6gprotein;46.2gfat;


QUICKTUNASATAYSANDWICHInThailand,atypicalsataymealconsistsofbread,meat,sataysauce,andcucumberonionrelish.Andthesesandwichescontainalloftheabove—exceptthey’remadewithstarch-freeEasyFluffyBread,sothey’refarhealthier,butjustastasty.Oh,andawordofcaution:Besuretodrainthetunawell,sincethesaladmightseparateifanywaterisleft.

INGREDIENTS

FORTUNASATAYSALAD:

6.5-ounce(185g)canalbacoretunainwater,drained1/2cup(120ml)SimpleandSucculentSataySauce

2teaspoonsrawapplecidervinegar

Pinchcayennepepper1/4cupchoppedfreshcilantro(optional)OTHERINGREDIENTS:


2-inch(5cm)pieceEnglishcucumber,thinlysliced

1smallonion,thinlysliced

Yield:4servings

1.First,preparethetunasataysalad.Placealltheingredientsinasmallbowl.Mixwellandsetaside.

2.Preparethesandwiches.PlacefourslicesofEasyFluffyBreadonaplate.Dividethecucumberslices,thentheonionslicesevenlybetweenthebreadslices.Topeachwithequalportionsofthetunasataysalad,thentopeachwiththeremainingslicesofbread.Wrapthesandwichesinwaxpaperorplasticwrapandkeeprefrigerateduntilservingtime.

TIP:Tomakechickensataysandwiches,justreplacethetunawithshreddedchicken.

NUTRITIONINFO


IRRESISTIBLECURRIEDVEGETABLEWRAPCouldthisbethemostdeliciousveggiewrapintheworld?Possibly.It’sfilledwithlow-starchvegetablescookedquicklyinacreamycoconutsauce,plusalfalfasproutsforextracrunch,bulk,andnutrition.Feelfreetopreparethevegetablesaucealoneandserveitalongsideahandfulofstarch-freecrackersforawarm,spoonablelunchordinner.

INGREDIENTS

1/2cup(120ml)coconutmilk2teaspoonsThaigreencurrypaste,ortotaste1/2teaspoononionpowder1/2cup(60g)gratedzucchini1/4cup(25g)choppedleek1/4cup(25g)gratedcarrotUnrefinedseasaltorHimalayansalt,ortotaste

4Single-ServeTortillas

1cup(20g)alfalfasprouts

Yield:4servings

1.Heataskilletoverhighheat.Addthecoconutmilk,currypaste,andonionpowder.Cook,stirring,for1minuteuntilhotandsmooth.Addthezucchini,leek,andcarrotandcook,stirringoftenuntilthevegetablesarecrisp-tenderandthecoconutmilkisreducedtoathicksauce.Seasonwithsalt.

2.Dividethevegetablemixturebetweenthetortillas,spreadingitintoathin,evenlayer.Repeatwiththealfalfasprouts.Rollintowraps,sliceeachinhalf,andserve.

NUTRITIONINFO





◁TERRIFICTERIYAKIPORKSANDWICHThisAsian-inflectedteriyakiporksaladsandwichisburstingwithflavorsandtextures,thankstoahitoffreshginger,homemadeteriyakisauce,andcrunchysesameseeds.Thenit’smellowedoutwithadollopofmayonnaise,andtheresultisnothingshortofdelicious.Andit’sagreatwaytouseuplastnight’sleftovercookedpork,too.

INGREDIENTS

FORTERIYAKIPORKSALAD:1/2cup(115g)shreddedcookedpork(preferablyneck)orpulledpork1/3cup(80g)FoolproofOne-MinuteMayo

3tablespoons(18g)finelychoppedgreenonion

2tablespoons(28ml)No-SugarTeriyakiSauce

1tablespoon(8g)wholesesameseeds

1teaspoonfreshlygratedginger

OTHERINGREDIENTS:


4lettuceleaves

Yield:4servings

1.First,preparetheteriyakiporksalad.Placealltheingredientsinasmallbowl.Mixwellandsetaside.

2.Preparethesandwiches.PlacefourslicesofEasyFluffyBreadonaplateanddividethelettuceleavesbetweenthebreadslices.Topwithagenerouslayerofteriyakiporksaladandspreadevenly.Topeachwiththeremainingslicesofbread.Wrapthesandwichesinwaxpaperorplasticwrapandkeeprefrigerateduntilservingtime.

VARIATION:Usetheleftoverteriyakiporksaladformakinglettucewraps:Spreadthesaladontolettuceleaves,andthenrollupintowrapsforaneasy,starch-freevariation.

NUTRITIONINFO



1664kcal



◁STELLARSPINACHANDCREAMCHEESEWRAPThissuper-nutritiousvegetarianlunchisagreatwaytosneakextragreenveggiesintoyourdiet.Thesewrapsareamazinglyfreshandcrispy,thankstothespinachandsesameseeds,andagoodschmearoffull-fatcreamcheesemeansthey’resating,too.Andthey’reagreatcanvasforyourfavoriteseasonings,sogoaheadanddressthemupwith,say,chilipowder,Cajunseasoning,orcurrypowderbeforerollingthemupanddiggingin.

INGREDIENTS

4Single-ServeTortillas

4ounces(115g)full-fatcreamcheese

4teaspoons(11g)wholesesameseeds

UnrefinedseasaltorHimalayansaltandfreshlygroundblackpepper,totaste2cups(60g)freshspinachleaves

Yield:4servings

PlaceeachSingle-ServeTortillaonaplateandspreadwith1ounce(30g)creamcheese.Topeachwith1teaspoonsesameseedsandseasonwithsaltandpepper.Thenspread1/2cup(15g)ofthespinachleavesoneachtortilla,rollthemupintowraps,sliceeachinhalf,andserve.VARIATION:Forheartierwraps,add2ounces(60g)lox.Divideitamongthetortillas

justbeforerollingthemupintowraps.

NUTRITIONINFO





COZYCHEESEBURGERWRAPWhodoesn’tloveajuicycheeseburger?Thetraditionalversions,unfortunately,arefarfromhealthy,notleastbecauseoftheirstarchybuns.Buttheselow-carbcheeseburgerwraps—whichincludeallthetrimmings—arecomfortfoodatitsbest.Treatyourselftothemforaspecialat-homelunch,orwhipupawholebatchfordinner,andletfamilymembersmaketheirownwrapsatthetable.

INGREDIENTS

6ounces(170g)groundbeef

Oilorbutterforfrying1/2teaspoononionpowder1/4teaspoongarlicpowderUnrefinedseasaltorHimalayansaltandfreshlygroundblackpepper,totaste4Single-ServeTortillas

1/4cup(56g)FoolproofOne-MinuteMayo1/4cup(50g)finelydicedtomatoes1cup(135g)gratedcheddarcheese

Yield:4servings

Frythegroundbeefinoilorbutteruntilcookedthroughandcrumbly.Seasonwiththeonionpowder,garlicpowder,salt,andpepper.Spreadeachtortillawith1tablespoon(14g)ofmayonnaise,thentopeachwithaquarterofthemeat,tomatoes,andcheese.Rolleachtortillacarefullyintoawrap,sliceinhalf,andserveimmediately.

NUTRITIONINFO





◁NUTRITIOUSBRIE,ORANGE,ANDWALNUTWRAPTowhipupthissweet-and-savory(yetlow-sugar!)vegetarianwrap,allyouneedareafewpantrybasics—suchastheLow-SugarOrangeMarmalade,andaSingle-ServeTortilla.Afterthat,it’sacinch.Itmakesafillingafter-workorafter-schoolsnack,too—andthat’salifesaverwhenyou’rejusttoohungrytohangonuntildinner.Or,turnitintoacompletemealbyaddingrawvegetablesorafreshgreensaladontheside.

INGREDIENTS

3tablespoons(45g)Low-SugarOrangeMarmalade

1Single-ServeTortilla

2ounces(60g)Briecheese,sliced

2tablespoons(15g)choppedwalnuts

Yield:1serving

SpreadtheLow-SugarOrangeMarmaladeevenlyoverthetortilla.TopwiththeBrieandsprinklethechoppedwalnutsontop.Rollintoatightwrap,thensliceinhalfandserve,orwrapinparchmentpaperandpackforlunch.

TIP:Tryothersoft-ripenedwhitecheeses,suchasCamembert,inplaceoftheBrie.

NUTRITIONINFO



FIVE-INGREDIENTBLTLETTUCEWRAPIt’salwaysagoodideatokeepsomecookedbaconinthefridgeforalow-carbsnack—orforquickielunchessuchasthisone.Here,theclassicBLTgetsamakeoverasatrendy,healthylettucewrap(nostarchywhitebreadinsight!).Becauseitfeaturesjustafewsimpleingredients,it’sidealforbusymorningswhenyouonlyhaveafewminutestopullapackedlunchtogether.

INGREDIENTS

8slicesfriedbacon,crumbled

1/4cup(56g)FoolproofOne-MinuteMayo

1/4cup(30g)shreddedcheddarcheese

8cherrytomatoes,finelydiced

4largeleavesromainelettuce

Yield:4servings

Placethebacon,mayo,cheese,andcherrytomatoesintoasmallbowl.Mixwell.Dividethemixturebetweenthelettuceleavesandspreadevenly.Rollintowrapsandserve.

NUTRITIONINFO



PERWRAP,IF4WRAPSINTOTAL:7.3gprotein;24.4gfat;


CHAPTER7

DINNERIfyou’recominghomefromworktiredandhungry,spendinghoursinthekitchenisn’tgoingtobeontheagenda.Youneedafamily-friendlymealthat’squick,healthy,andsatisfying.Andthelow-sugarrecipesinthischapterhaveyoucovered;whetheryou’recookingforonepersonorthewholegang,you’llfindplentyofoptionsinthepagesthatfollow.Piesandtarts,forinstance,suchastheFive-IngredientSalmonDillQuicheortheSavoryRicottaButternutSquashTart(mynewfamilyfavorite!)aresimpletoprepare,butmakefilling,elegantdinners.Youmightbesurprisedtolearnthatyoucanmakesugar-freeversionsofsomeofyouroldstandbys—forexample,theBetterthanMacaroniandCheese,ortheFuss-Free,Starch-FreeLasagna.Ifyou’recookingforjustyourself,trysingle-servingwonderssuchasmySkinnyTunaPastawithShiratakiNoodles,ortheQuickChickenFajitaPasta;bothareeasy,lightoptions.Whichwillyoumaketonight?

◁FIVE-INGREDIENTSALMONDILLQUICHEIt’seasytomakeascrumptious,healthyquichefortonight’sdinner:Allyouneedisfivebasicingredients.Andtheresultisahot,flavorfulmealthat’sburstingwithfreshherbsandhealthyfats.Thisquicheiscrust-free,butifyou’dliketoincludeone,justprepareabatchofVeganSugar-Free,Starch-FreePieCrustandprebakeitforfifteenminutesbeforeaddingthefilling.

INGREDIENTS

11/2cups(200g)finelyflakedsmokedsalmonorlox1cup(240ml)heavycream

4eggs1/4cup(20g)finelychoppedfreshdillUnrefinedseasaltorHimalayansalt,totaste

2cups(145g)shreddedSwisscheeseorothersharpcheese

Yield:8to12servings

Preheattheovento350°F(175°C).Combinethesalmon,heavycream,eggs,anddillinalargebowl.Seasonwithsalt.Whiskwellandthenpourthemixtureintoa10-inch(25cm)piepan.Spreadtheshreddedcheeseevenlyontopandbakeinthepreheatedovenfor25minutes,oruntilthecheeseismelted,goldenbrown,andbubbly.Removefromtheoven,letset5minutes,andserve.Storeleftoversinanairtightcontainerinthefridgefortwotothreedays.

NUTRITIONINFO

WITHOUTCRUST





PERSLICE,IF12SLICESINTOTAL:10.3gprotein;


161kcal

SAVORYRICOTTABUTTERNUTSQUASHTARTThisvegetarian,egg-freepieisaperfectexampleofhowtousestarch-freethickenersaseggreplacements.Hereasingleteaspoonofpsylliumbindsthefillingtogether,resultinginasmooth,creamytexture.Ittookmeclosetotentrialstogetitright,butmyfamilyandIarefinallysatisfiedwiththisversion.WheneverImakeit,weliterallycan’tstopeatingit.Ifyouwanttoreducecarbsfurther,orwantasimplerversion,omitthecrust.

INGREDIENTS

2cups(250g)gratedbutternutsquashflesh2/3cup(160g)ricottacheese1/4cup(60ml)heavycream1teaspoonpsylliumhuskpowder


1teaspoondriedthyme

1teaspoonunrefinedseasaltorHimalayansalt,ortotaste1/4teaspoonfreshlygratednutmeg(optional)1Sugar-Free,Starch-FreePieCrust

Yield:8servings

1.Preheattheovento350°F(175°C).Placethegratedsquash,ricotta,heavycream,psyllium,onionpowder,thyme,salt,andnutmeg,ifusing,intoamediumbowl.Mixwellandsetaside.

2.Preparethepiecrustandprebakeit(seehere).Afterprebaking,pourinthefillingandlevelthesurfacewitharubberspatula.Bakefor30minutes,oruntilgoldenbrownandcompletelyset.Removefromtheoven,letcoolslightly,andservewarm.NOTE:Myparentslovetoservecrushedlingonberriesalongsidethispie.Ifyoucan’tfindlingonberries,usecrushedcranberriesinstead:Youcansweetenthemwithliquidsteviaorpowderederythritolifthetartnessofplaincranberriesistoomuchforyou.

NUTRITIONINFO

WITHCRUST


QUICKGLUTEN-FREEMICROWAVEPIZZANeedaquickfixfordinner?Thismicrowavepizzawilldothetrick.Thankstonutritiousalmondflourandfiber-richpsyllium,plusheartytoppings,thishealthystarch-freepizzaissuretosatisfyyourcraving.Feelfreetouseanyleftoverveggiesandmeatsyouhaveinthefridge.Thispizzaisenoughforonehungryperson,orfortwomoderatelyhungrypeople.

INGREDIENTS

FORTHECRUST:

1/4cup(24g)almondflour1/2teaspoonpsylliumhuskpowder1/4teaspoonaluminum-freebakingpowder1egg

FORTHESAUCE:

11/2tablespoons(24g)unsweetenedtomatopaste1/2teaspoondriedoreganoPinchonionpowder

FORTHETOPPINGS:1/2cup(70g)choppedham(preferablynitrite-free)1/3cup(40g)choppedpepperoni1cup(100g)shreddedmozzarellacheese

Yield:2servings

1.Preparethecrust.Mixthealmondflour,psyllium,andbakingpowderinasmallbowl.Addtheeggandstirwithaspoonuntilasmoothbatterforms.Pourthebatteronamicrowave-safeplateandspreadwithaspoonuntilyouhavea1/4-inch(6mm)thicklayer.Placetheplateinthemicrowaveovenandbakeonhighfor1minute30seconds,oruntildone.

2.Preparethesauce.Removethecrustfromthemicrowaveandspreadthetomatopasteevenlyoverit.Thensprinkletheoreganoandonionpowderevenlyoverthetomatopaste.

3.Preparethetoppings.Sprinklethehamandthepepperonionthecrustandtopwiththecheese.Bake,covered,inthemicrowaveonhighfor2minutes,oruntilthecheeseisbubbly.Letcoolforacoupleofminutes,thenserve.

TIP:Foreveneasierversion,useready-madesugar-freepizzasauce.(Alwaysreadthelabeltobesurethatitdoesn’tcontainfoodadditives.)

NUTRITIONINFO





◁FABULOUSPIZZAFOCACCIAFORTHEWHOLEFAMILYWhenyou’reusingstarch-freereal-foodingredients,alittlebitgoesalongway.Andthispizzafocacciaisproof:Justasmallsliceissuretofillyouup.Thisisabasicversion,sogoaheadandprettyitupwithmoretoppingsofyourchoice,suchasham,salami,pepperoni,bellpepper,olives,orslicedtomatoes.Youcanalsoreplacethedriedoreganowithfreshbasilleaves,butdoaddthemafterbaking,asbasillosesitstasteifbakedordried.

INGREDIENTS

FORTHEFOCACCIACRUST:

2cups(230g)almondflour1/4cup(20g)unflavoredgrass-fedwheyprotein1/4cup(25g)eggwhiteprotein2teaspoonsaluminum-freebakingpowder

1teaspoonunrefinedseasaltorHimalayansalt,ortotaste

4eggs1/4cup(60ml)lightoliveoilOTHERINGREDIENTS:1/2cup(120ml)sugar-freepizzasauce3cups(300g)shreddedmozzarellacheese

1tablespoon(3g)driedoregano

Yield:4to6servings


2.First,preparethecrust.Placethealmondflour,wheyprotein,eggwhiteprotein,bakingpowder,andsaltinamediumbowl.Mixwellandsetaside.

3.Placetheeggsandtheoliveoilinalargebowl.Beatwithanelectricmixeruntilsmooth,about1minute.Addthedryingredientsandmixagainuntilsmooth,about1minute.Pourthebatteronthelinedbakingsheetandspreadintoa1/3-inch(8.5mm)thicklayer.Prebakefor10minutes.

4.Whendone,removethecrustfromtheovenandspreadthepizzasauceevenlyoverit.Topwiththecheeseandoregano.Bakefor15minutes,oruntilthecheeseisbubblyandgoldenbrown.Cutintopiecesandserveimmediately.

TIP:Can’tfindeggwhiteprotein?Noproblem:Useonlywheyprotein,andincreasetheamountto1/2cup(40g).

VARIATION:Fortheultimatefocaccia,makethefocacciacrustandspreaditonthebakingsheetasdirected.Butbeforebaking,brushthesurfacewithextra-virginoliveoil,sprinklewithfreshrosemaryneedlesandseasalt,andbakeasdirected.Superb!

NUTRITIONINFO







FUSS-FREE,STARCH-FREELASAGNASayhellototheultimatelow-sugarlasagna!Thisversionhasnostarchorgluten,butitsureisbigonnutrientsandflavor.Andonceyoutryit,it’llbecomeoneofyourdinnertimestaples.Notimetobakelasagnatonight?Neverfear:TheBolognesesaucealonemakesaneasydinnerwhenpairedwithstarch-freepastaandafreshgreensalad.

INGREDIENTS

FORTHEBOLOGNESESAUCE:

1tablespoon(14g)grass-fedbutter

2tablespoons(4g)Italianseasoning

1mediumonion,finelychopped

2garliccloves,minced


1teaspoonunrefinedseasalt,ortotaste

11/2cups(350ml)unsweetenedtomatosauce1/4cup(65g)unsweetenedtomatopasteFORTHEALFREDOSAUCE3/4cup(180ml)heavycream11/2cups(110g)freshlygratedParmesancheeseOTHERINGREDIENTS

1largezucchini(about1pound,or450g)

1egg

2cups(200g)shreddedmozzarellacheese

Yield:6servings

1.Preheattheovento350°F(175°C).

2.First,preparetheBolognesesauce.Heataskilletovermediumheat.Addthebutterandletitmelt.ThenaddtheItalianseasoning,onion,andgarlicandcook,stirring,foracoupleofminutesuntiltheonionstartstoturntranslucent.Thenaddthemeatandcook,stirringconstantly,crumblingthemeatwiththebackofyourspoonorspatula.Addthesalt,tomatosauce,andtomatopasteandmixwell.Reducetheheatandletsimmer,covered,for15minutes,stirringoccasionally.Removefromtheheatandsetaside.

3.PreparetheAlfredosauce.Placetheheavycreaminasmallsaucepanandbringtoaboil.AddtheParmesancheeseandstirwell.Cookuntilthecheeseismeltedandthesaucehasthickenedslightly.Removefromtheheatandsetaside.

4.Slicethezucchinilengthwiseintothinslicesandsetaside.

5.Inasmallbowl,combinetheAlfredosauceandtheeggandmixwell.

6.Spread1/2cupoftheBolognesesauceoverthebottomofa2-quart(2L)bakingdish.Layhalfofthezucchinislicesonthesaucesothattheycoveritcompletely.SpreadhalfoftheAlfredosaucemixtureoverthezucchinislices.TopwithhalfoftheremainingBolognesesauce,followedby1cup(100g)shreddedmozzarellacheese.

7.LaytherestofthezucchinislicesontheshreddedmozzarellaandtopwiththerestoftheAlfredosauce.Thenspreadtherestofthemeatsauceontop,andsprinklewiththeremainingmozzarellacheese.Bakeinthepreheatedovenfor40minutesoruntilgoldenandbubbly.Letstandfor10minutesbeforeserving.Bestwhencooled,refrigerated,andreheated.

TIP:IftheAlfredosauceisstilltoothinafteraddingtheegg,placeitinasaucepanandbringtoaboil,constantlymixing,untilthesaucethickens.

NOTE:Foreasierpreparation,maketheBolognesesaucefromTheEasiestSpaghettiBolognese.

NUTRITIONINFO





◁FIVE-INGREDIENTROASTEDMACKERELWITHTHYMEANDLEMONSinceit’spackedwithheart-healthyomega-3fats,mackerelisoneofthemostnutritioustypesoffishonthemarket.Ittastesheavenlywhenit’sroastedintheoven,asinthissimplerecipe.Serveitwithlemonwedges,astheirbright,sharpaciditycontrastssowellwiththehot,oilyfish.

INGREDIENTS

4small(about1/2pound,or230g,each)or2large(about1pound,or450g,each)wholemackerels,guttedandcleaned2teaspoonsunrefinedseasaltorHimalayansalt


2organiclemons:1sliced,1cutintowedges

40sprigsfreshthyme

Yield:4servings

1.Preheattheovento400°F(200°C).Make4slashestoeachsideofthemackerelwithasharpknife.Rubthemackerelwithsaltandoliveoilbothinsideandoutside.Stuffthemackerelswiththelemonslicesandthymesprigs.Forsmallmackerel,usefivethymesprigspermackerel;forlargeones,usetensprigs.

2.Placethefishonaroastingpanandroastfor25minutes,oruntiltheeyesarewhiteandthefishflakeseasilywithafork.Don’toverbake,asthefishdriesoutquickly.

3.Whilethefishisroasting,removetheleavesfromtherestofthethymesprigs.Discardthestems.Whenthefishisdone,removeitfromtheovenandservesprinkledwiththethymeleavesandgarnishedwiththelemonwedges.

NUTRITIONINFO



BETTERTHANMACARONIANDCHEESELookingforfilling,low-sugarcomfortfoodyourwholefamilywilllove?Here’stheanswer.Thiscreamy,starch-freemainisperfectforchillywinterevenings—orwheneveryouneedthedinnertimeequivalentofawarmblanketandahug.It’shighlytummy-friendly,too,sinceitreplaceswheat-filledpastawithoh-so-nutritiouscauliflower.Andthatmeansitwon’tspikeyourbloodsugar.What’snottolike?

INGREDIENTS

1cup(240ml)heavycream

2eggs


2teaspoonsdrymustard(thatis,mustardpowderorgroundmustardseeds)1/2teaspoononionpowder1/4teaspoongarlicpowder2cups(190g)shreddedcheddarcheese

4cups(565g)precooked(crisp),cauliflower,choppedinto1/4-inch(6mm)chunks1cup(100g)shreddedmozzarellacheese1/4cup(30g)almondflourYield:6servings


2.Combinethecream,eggs,salt,mustard,onionpowder,andgarlicpowderinalargesaucepan.Heatovermediumheat,constantlyandcarefullystirringwithawirewhiskuntilthemixturestartstothicken.Whenthishappens,reducetheheattoaminimumandadd11/2cups(143g)ofthecheddarcheese.Mixuntilallthecheeseismelted,thenaddthecauliflowerandmixwellagain.

3.Transferthemixturetoagreasedbakingdish.Sprinkletheremainingcheddarcheese,allthemozzarellacheese,andthealmondflourevenlyontop.Bakefor25minutes,untilthetopisgoldenbrownandthecheeseisbubbly.Letstandfor10minutesandthenserve.

NUTRITIONINFO



FIVE-INGREDIENTMOZZARELLACHICKENWINGSI’vedoneplentyofexperimentingwithrecipesforchickenwings,andthisoneisdefinitelythewinner.It’sabitmessytoeat—butthat’shalfthefun,ofcourse.Thisversioniskid-friendly,soitisn’tspicy,butifyouwanttokickuptheheat,goaheadandaddalittlecayennepepper.Ifyou’reexpectingguests,thesewingsmakegreatappetizers,too.(Justbesuretoprovideextranapkins!)INGREDIENTS

11/2pounds(680g)chickenwings1/4cup(60ml)lightoliveoil7ounces(200g)shreddedmozzarellacheese

2teaspoonsonionpowder

2teaspoonspaprika


Yield:4servings


2.Placethechickenwingsandtheoilinalargebowlandtosswell.Placetheoiledchickenwingsinalargeglassorceramicbakingdish.Ifthere’sanyoilleftinthebowl,pouritoverthechicken.

3.Placethemozzarella,onionpowder,paprika,andsalt,inamediumbowl.Mixwell.Sprinklethemozzarellamixtureevenlyonthechickenwingsandbakefor15to20minutes,oruntilthejuicesrunclear.Enjoyhot—butdon'tburnyourself!

NUTRITIONINFO





◁STARCH-FREEWIENERSCHNITZELSThisone’sarealEuropeanclassic—butmygluten-free,starch-freeversionissomuchhealthierthantheoriginal.(Feelfreetomakeabatchofthebreadingmixtureandkeepitonhandasapantrystapletouseforbreadingchicken,fish,veggies,orcheese.Thepossibilitiesareendless!)Servetheseschnitzelsgarnishedwithanchovies,capers,andlemonslices,plussomeoven-bakedturniporrutabagafriesontheside.

INGREDIENTS

FORTHEBREADINGMIXTURE:

1cup(115g)almondflour

1tablespoon(9g)psylliumhuskpowder


1teaspoonunrefinedseasaltorHimalayansalt

1pinchgroundwhitepepper

OTHERINGREDIENTS:

2eggs

4vealmedallions,porkchops,orchickenbreasts(12ounces,or340g,intotal)1stick(8tablespoons[4ounces],or115g)grass-fedbutterorlard,forfryingYield:4servings

1.Combinetheingredientsforthebreadinginashallowbowl.Setaside.

2.Placetheeggsinaseparateshallowbowlandmixgentlywithafork.Setaside.

3.Poundthemeatinto1/4-inch(6mm)thickcutlets,workingfromthecenterofthemeatoutward.

4.Heataskilletovermedium-highheatandaddthebutter.Takeonecutletanddipitintheeggsothatit'scompletelycovered.Thendipitimmediatelyintothebreadingmixturesothatit'scompletelycovered.(Youcangentlypressthebreadingintothecutlettohelpitstick.)Placethebreadedcutletintheskilletandfryuntilcookedthroughandgoldenbrown,approximately4minutesperside.Fliponlyonceduringcooking.

5.Repeatthisprocesswiththerestofthecutletsandserveimmediately,withturniporrutabagafries.

NUTRITIONINFO





◁SKINNYTUNAPASTAWITHSHIRATAKINOODLESYou’restarving,andyou’rejustcookingforonetonight.Whattodo?Skipprocessedconveniencefoods,andtreatyourselftothisfresh,lighttunapastainstead.It’sbothprotein-richandpackedwithvegetables,andit’sverylow-starch,thankstotheshiratakinoodles,whicharevirtuallycalorie-free.Andafinalsqueezeoffreshlemonjuiceplusascatteringoffieryredpepperflakesreallyputaspringinitsstep.

INGREDIENTS

2.9-ounce(80g)cantunainoliveoil,notdrained1/2smallonion,finelychopped1clovegarlic,crushed

2sun-driedtomatohalves,finelychopped

4mediumcanned,drainedartichokehearts,chopped

1package(7ounces,or200g)shiratakipastaofyourpreferredshape,rinsedanddrained1/2teaspoonunrefinedseasaltorHimalayansalt,ortotaste2teaspoonsfreshlysqueezedlemonjuice


Redpepperflakes,totaste

Yield:1serving

1.Drainthetunaandreservetheoil.Heataskilletovermedium-highheat.(Avoidhighheat,asitencouragestheoliveoiltosplatter.)Addtheoliveoilfromthedrainedtuna,plustheonion,garlic,sun-driedtomatoes,andtheartichokehearts.Cook,stirringoccasionally,untiltheonionistranslucent,about5minutes.

2.Addtheshiratakipastaandthesaltandstirwell.Thenaddthetuna,mixgently,andheatuntilpipinghot,butdon’tcook.Placeonaservingplate,drizzlewiththelemonjuiceandtheoliveoil,andtopwiththeredpepperflakes.Serveimmediately.

NUTRITIONINFO


6.7gnetcarbs;

524kcal

◁QUICKCHICKENFAJITAPASTACravingtheflavorsofchickenfajitas,minusthecarbsandsugar?Amazingly,thiscreamy,spicedpastaisbothstarch-anddairy-free,andit’sasnaptomake,becauseitreliesonjustahandfulofstore-cupboardstaples.Ifyoucan’tfindshiratakipasta,replaceitwithzoodles(thatis,spiralizedzucchini).Eitherway,it’saweeknightwinner.

INGREDIENTS

2tablespoons(28ml)lightoliveoil

2teaspoonshomemadefajitaseasoningmix(seesidebar)1/2smallonion,finelychopped1garlicclove,finelychopped1/2greenbellpepper,chopped4ounces(115g)chickenbreast,choppedintobite-sizepieces1tablespoon(16g)unsweetenedtomatopaste

1/4cup(60ml)coconutcream

1package(7ounces,or200g)shiratakipasta(fettucine-style,ifpossible),rinsedanddrainedUnrefinedseasaltorHimalayansaltandfreshlygroundblackpepper,totasteYield:1serving

Heataskilletovermedium-highheat.Addtheoliveoil,fajitaseasoning,onion,andgarlic.Mixwellandcookuntiltheonionistranslucent,approximately5minutes.Addthebellpepperandthechickenbreast.Cook,stirringconstantly,untilthechickenisdoneandthejuicesrunclear.Thenaddthetomatopasteandcoconutcreamandcookuntilthesauceisasthickasyoulikeit(thelongerthesaucecooks,thethickeritgets).Addtheshiratakipastaandmixwell.Heatitthrough,butdon’tcook.Seasonwithsaltandpepperandserveimmediately.

HOMEMADEFAJITASEASONING

1teaspoononionpowder1teaspoongroundcumin

1teaspoonpaprika1/2teaspoongarlicpowder1/4teaspooncayennepepperMixallthespicestogetherwellandstoreinan

airtightcontainer.

NUTRITIONINFO



536kcal

THEEASIESTSPAGHETTIBOLOGNESESpaghettiBologneseisaclassiccomfortfood,belovedespeciallybykids.Butstarchyspaghetticanraisetheroofonyourbloodsugarlevels—andthat’sneveragoodthing.Yourveinsandbrainswillthankyouwhenyoumakethislow-sugarversion,though.It’scriminallyeasy,too,sowhipupabatchthenexttimeyouneedtofeedthewholefamilyfast.

INGREDIENTS

FORTHEBOLOGNESESAUCE:


2pounds(910g)groundbeef

3cups(710ml)unsweetenedtomatosauce

1tablespoon(3g)driedoregano

2teaspoonsonionpowder1/2teaspoongarlicpowder1teaspoonunrefinedseasaltorHimalayansalt,ortotaste

Freshlygroundblackpepper,totaste

OTHERINGREDIENTS:

2packages(7ounces,or200g,each)shiratakispaghetti

1ounce(30g)Parmesancheese

Yield:4servings

1.Heataskilletovermedium-highheat.Addthebutteroroilandletmelt.Addthegroundbeefandcook,crumblingthemeatwiththebackofyourspoonorspatulaasyoudoso.Whenthemeatisdone,addthetomatosauce,oregano,onionpowder,andgarlicpowder.Cook,uncovered,untilthesauceisreducedandthick.(Lowertheheatifthesauceisabouttospillover.)Seasonwithsaltandpepper.

2.Preparetheshiratakispaghettiaccordingtothepackageinstructions.Dividethespaghettiamongfourservingplates,andtopeachwiththeBolognesesauce.GratesomeParmesanontopofeachservingandserveimmediately.

TIP:Trydifferentstarch-freespaghettis.Forinstance,insteadofshirataki,youcanusezoodles.They’reagoodmatchforBolognese,becausetheytasteespeciallycrunchy

andfresh.

NUTRITIONINFO





A-CINCH-TO-MAKEMEATLOAFINAMUGThisunbelievablyjuicymeatloafissomucheasiertomakethantheclassicversion—nomessinvolved.Thesecretingredient?Anegg,whichactsasabinderandguaranteesadeliciouslymoistresult.Andit’sreadyinnotime,soit’stheperfectchoiceforaweeknightdinner-for-one.Serveitwithfreshsaladandstarch-freebreadonthesideforafullmeal,thentreatyourselftoalow-sugardessert.

INGREDIENTS


1tablespoon(15g)Five-IngredientSugar-FreeKetchup

1egg

3tablespoons(23g)shreddedmozzarellacheese1/2teaspoondriedoregano1/4teaspoonunrefinedseasaltorHimalayansalt,ortotasteYield:1serving

Combinealltheingredientsinabowlandmixwell.Transferthemixturetoamicrowave-safe8-ounce(230ml)mug.Microwaveat250wattsfor6to8minutes,checkingthemeatloafafteracoupleminutesandadjustingthetotalcookingtimeaccordingtoyourmicrowaveoven.Don’tovercook,otherwisethemeatloafbecomestoodry.Letcoolslightlyandserve.

TIP:Forextraflavor,addonesliceofcooked,crumbledbacontotheotheringredientsbeforemixing.

NUTRITIONINFO



VEGETARIANEGGPLANTCURRYWITHCAULIBASMATIRICEAveritablekaleidoscopeoftastesandtextures,thisdishcontrastssoft,tendereggplantwithcrispfennelandcrunchycelery,allbathedinacoconuttycreamsauce.PartneritwithabatchofCauliBasmatiRice,ahealthyversionoftraditional,starch-filledbasmatiriceandanidealmatchforallsortsofAsiandishes,suchascurriesandstir-fries.

INGREDIENTS

FORTHEVEGETARIANEGGPLANTCURRY:


1to2tablespoons(15to30g)greenThaicurrypaste

1smallonion,chopped

13.5-ounce(400ml)cancoconutmilk

1mediumeggplant,diced

1smallfennelbulb,shredded

2celerystalks,slicedinto1/4-inch(6mm)slices2tablespoons(28ml)fishsauce

1tablespoon(15ml)freshlysqueezedlimejuice

1tablespoon(10g)erythritol-basedbrownsugarsubstitute(optional)FORTHECAULIBASMATIRICE:

1pound(450g)cauliflower

1teaspooncuminseeds

2tablespoons(1ounce,or30g)grass-fedbutteroroliveoil1/3cup(60g)frozengreenpeasUnrefinedseasaltorHimalayansalt,totaste

Yield:4servings

1.PreparetheVegetarianEggplantCurry.Placeaskilletovermediumheat.Addtheoilorbutterandletitgethot.Addthecurrypasteandheatfor30seconds,constantlystirring.Addtheonionandcook,stirringoccasionally,untiltranslucent,about5minutes.(Reducetheheatiftheonionisabouttobrown.)2.Addthecoconutmilkandbringtoaboilandthenaddtheeggplanttotheskillet.Cook,covered,for10minutesoruntiltender.(Hint:Whiletheeggplantiscooking,youcanstartpreparingtheCauliBasmatiRice.Seestep

4.)3.Addthefennelandthecelerytotheskillet.Cook,uncovered,for5minutesoruntilcrisp-tender.Addthefishsauce,limejuice,andsweetener,ifusing,andcook,uncovered,for1minute.RemovefromtheheatandservewithCauliBasmatiRice.

4.PreparetheCauliBasmatiRice.Processthecauliflowerinafoodprocessoruntilaricelikeconsistencyisachieved.

5.Heataskilletoverhighheat.Addthecuminseedsandheatfor30secondsuntilfragrant,stirringallthetime.(Don’tlettheseedsburn.)Setaside.

6.Reducetheheattomedium-low.Meltthebutter(oraddtheoil)intheskilletandthenaddthecauliflower.Mixwellsothatthecaulifloweriscompletelycoated.Coverandletsimmerfor5to10minutes,oruntilthecaulifloweriscrisp-tender.(Don’tletitgettoosoft.)Ifitstartstobrown,addatablespoonortwo(15to28ml)ofwaterandmixwell.Addthepeasandmixwell.Seasonwithsalt.Letstand,covered,untilthepeashavedefrostedandarewarmedthrough.MixwellandserveimmediatelywithVegetarianEggplantCurry,above.

TIP:Notafanoffennel?Don’tworry!Itstasteisverymildandsubtleinthisdish.Butfeelfreetoreplacethefennelorcelerywithothernonstarchyvegetablessuchas

zucchini,squash,greenbellpepper,carrotmatchsticks,orshreddedcabbage,ifyoulike.

NUTRITIONINFO





FORTHEVEGETARIANEGGPLANTCURRY


38.8gnetcarbs;

1039kcal



FORTHECAULIBASMATIRICE




4.0gnetcarbs;86kcal

◁CAULIRICESEAFOODPAELLAYoudon’thavetogiveupSpanish-stylepaellajustbecauseyou’reeatinglow-sugar.Thisversionreplacesthericewithcaulirice,butit’sjustasgood—andit’sanentiremealinasingleskillet.Thereareasmanyrecipesforpaellaastherearecooks,soeachoneisunique.Thisismyfavorite,butfeelfreetotweakittoyourtaste.Forinstance,myfamilyandIlovesmokedpaprika’sdistinctflavor,butyoucanomitit,orreplaceitwithregularpaprika,ifyou’renotafan.

INGREDIENTS


1mediumonion,chopped


1largeredbellpepper,chopped

8saffronthreads

4cups(450g)cauliflowerrice1/2cup(120ml)chickenstockorfishstock2tablespoons(32g)tomatopaste1/2teaspoonsmokedpaprika1/2cup(90g)frozengreenpeas1pound(450g)frozenprecookedseafoodmix


Pinchcayennepepper

Yield:2to4servings

1.Heatalargeskilletovermedium-highheat.Addtheoliveoil,onion,garlic,bellpepper,andsaffron.Cook,stirring,untilthevegetablesarecrisp-tender,about5minutes.Thenaddthecauliflower,stock,tomatopaste,andsmokedpaprikaandcook,covered,untilthecaulifloweriscrisp-tender,about5minutes.

2.Addthefrozenpeasandthefrozenseafoodmix.Heat,stirring,untildefrostedandcompletelyhot,about5to10minutes.(Don'tcooktheseafoodoritwillbecometough.)Seasonwithsaltandcayennepepperandserveimmediately.

TIP:Don’twanttospendmoneyonpriceysaffron?Use1/4teaspoonturmericinstead.You’llgetthesamerichyellowcolor,andplentyofhealthbenefits,too,asturmericis

saidtohaveantioxidantandanti-inflammatoryproperties.

VARIATION:Servethiswithmussels,asshownopposite.Rinseandsteamthemandaddjustbeforeserving.Ifyou’renotaseafoodeater,use1pound(450g)cookedandcubedchickeninsteadoftheseafoodmix.Orusethesameamountofchorizosausage,

oramixofchorizoandchicken.(Frythesausagebeforeaddingit.)

NUTRITIONINFO







FOUR-INGREDIENTCREAMYCURRIEDCHICKENSAUCEWITHMASHEDCAULIFLOWERThisrecipebogglesthemind:Howcansomethingsosating—yetsohealthy—besoeasytomake?Well,cauliflowerandheavycreamareyoursecretweaponshere.Theheavycreamgetsboileddowntomakeathicksauce,whilecooked,pureedcauliflowertakestheplaceofcarb-ladenmashedpotatoes.(Don’tskimponthecream.Usethewholeamounttoachieveathick,richsauce.)INGREDIENTS

FORTHEFOUR-INGREDIENTCREAMYCURRIEDCHICKENSAUCE:

2tablespoons(1ounce,or30g)grass-fedbutter

1teaspooncurrypowder

1pound(450g)groundchicken

11/2cups(350ml)heavycream1teaspoonunrefinedseasaltorHimalayansalt,ortotaste

FORTHEMASHEDCAULIFLOWER:

11/2pounds(680g)cauliflower,choppedintolargechunks2tablespoons(1ounce,or30g)grass-fedbutter

2tablespoons(28ml)heavycream

1teaspoonunrefinedseasaltorHimalayansalt,ortotaste1/3cup(30g)freshlygratedParmesancheeseYield:4servings1.PreparetheFour-IngredientCreamyCurriedChickenSauce.Heatalargeskilletovermedium-highheat.Addthebutterandletitmelt.Addthecurrypowderandcook,stirring,for30secondsoruntilfragrant.Addthegroundchickenandcook,constantlystirringandcrumblingthemeatwiththebackofyourspoonorspatulaasyoudoso.Whenthechickenisdone—thejuicesshouldrunclear—pourinthecream.Cookoverhighheat,stirringconstantly,untilthesauceisreducedandthick.(Becarefulnottoletthecreamspillover.)Seasonwithsalt.

2.Whilethesauceiscooking,preparethemashedcauliflower.Boilthecauliflowerinalargepotofwateruntiltenderanddrainwell.(Discardthecookingwater.)Addthebutter,cream,salt,andParmesanandpureeuntilsmooth,preferablywithanimmersionblender.Addmorecreamifyoupreferarunnierconsistencyandmixwell.Serveimmediately,toppedwiththechickensauce.

NUTRITIONINFO





FOUR-INGREDIENTCREAMYCURRIEDCHICKENSAUCE





MASHEDCAULIFLOWER





EASYCAULIRICEMUSHROOMANDPARMESANRISOTTOTraditionalrisottohastwomajordrawbacks:Itrequirestimeandskilltoperfect,andthestarchyarborioricefromwhichit’smadeisn’tveryhealthy.Thisversionisbothgoodforyouandeasytomake.Don’tbeputoffbythenutritionalyeast;it'sanatural,nutrient-richflavorenhancerthataddsacheesytastetodishes.Ifyoudon’thaveany,addanother1/4cup(20g)ofgratedParmesan.

INGREDIENTS

2tablespoons(1ounce,or30g)grass-fedbutter

4cups(280g)buttonmushrooms,chopped1/2cup(120ml)chickenstockorvegetablestock1/4cup(60ml)drywhitewine1tablespoon(5g)nutritionalyeast

1teaspoononionpowder1/4teaspoongarlicpowder4cups(450g)cauliflowerrice3/4cupplus1/4cup(60gplus20g)freshlygratedParmesancheese,divided1/2teaspoonunrefinedseasaltorHimalayansalt,ortotastePinchfreshlygroundwhitepepper

Yield:2to4servings

1.Heatalargeskilletovermedium-highheatandmeltthebutterinit.Addthemushroomsandcook,stirringoccasionally,untilalltheliquidhasevaporatedandthemushroomsaretender.Thenaddthechickenstock,whitewine,nutritionalyeast,onionpowder,andgarlicpowderandcook,uncovered,untiltheliquidhasreducedbyhalf.

2.Nowaddthecauliflowerandcook,stirringconstantly,untilcrisp-tender,about5minutes.Add3/4cup(60g)Parmesanandstiruntilmelted.Seasonwithsaltandwhitepepper.

3.DividetherisottobetweentwoservingplatesandsprinkletheremainingParmesanontopofeachserving.Serveimmediately.

VARIATION:Wanttomakethisdishevenmoresatisfying?Add1cup(140g)cookedandcubedchickenalongwiththecauliflower.

NUTRITIONINFO

TASTYTACOCASSEROLEEvercheckedtheingredientlistonthatpacketofstore-boughttacoseasoning?Lotsofthemarefullofsugarandstarch,sothey’reoff-limitsifyou’reeatinglow-sugar.Butwhenyoumakeyourownhomemadetacoseasoning—withjustfiveingredients!—youcanbesurethatit'scleanandsugar-free.It’sidealinthispunchy,cheesy,kid-friendlycasserole.

INGREDIENTS

FORTHETACOSEASONING:

2tablespoons(15g)chilipowder

11/2tablespoons(11g)groundcumin11/2teaspoonsonionpowder1teaspoongarlicpowder1/2teaspoondriedoreganoOTHERINGREDIENTS:


2pounds(910g)groundbeef

15-ounce(425g)cangreenbeans,drained

16-ounce(450g)candicedtomatoes

2teaspoonsunrefinedseasaltorHimalayansalt,ortotaste6cups(240g)cubedEasyFluffyBread

4cups(380g)shreddedmildcheddarcheese

Yield:8servings

1.Placealltacoseasoningingredientsintoasmalljarwithatightlyfittinglid.Closethelid,andshakeuntilwellmixed.

2.Preparethemeatsauce.Heatalargeskilletovermedium-highheat.Addtheoilorbutter.Whenhot,addthegroundbeefandcook.Whenthemeatisbrowned,addthetacoseasoning,greenbeans,anddicedtomatoes.Mixwell.Reducetheheattolow,andletsimmeruntilthesaucehasthickened,about20minutes.Seasonwithsalt,mixwell,andsetaside.

3.Preheattheovento350°F(175°C).Layhalfofthebreadcubesevenlyinthebottomofacasseroledish.Spreadhalfofthemeatsauceonthebreadcubesandsprinklehalfofthecheeseonthemeatsauce.Spreadtherestofthebreadcubesonthecheese,topwiththerestofthemeatsauce,and,finally,sprinkle

therestofthecheeseontop.Bakefor30minutes,oruntilthecheeseisbubblyandgoldenbrown.Removefromtheoven,letstandfor10minutes,andserve.

TIP:Thetacoseasoningisalittlespicy.Ifyou’remakingthisdishforkids,youcanreplace1tablespoon(7g)ofthechilipowderwithpaprika.

VARIATION:YoucanalsousehalfabatchofJustLikeTortillaChipsinplaceofthebreadcubes.

NUTRITIONINFO





CHAPTER8

SNACKSEvenifyoueatthreemealsaday,hungercanstrikewhenyouleastexpectit.Long,harddaysatworkorschooltaketheirtollongrownups,leadingtorumblingbelliesandflaggingenergylevels.Andkids,withtheirlittletummies,can’teathugeportionsallatonce,sotheyneedhealthysnacks,too.Inthecomingpages,you’llfindideasforlow-sugarsnacksthatareconvenientfornoshingonthego—orforleavinginthefridgeforyourchildtograbafterschool.

Forstarters,trymyrecipeforTwo-IngredientCrackers.It’sbasedonmyall-timefavoritesourcreamandchivecrackerrecipe,whichisadoredbykidsandadultsalike.(Ialwayspacksomeinmyson’sschoollunchbox.)OrtrytheEasyBroccoli“TaterTots”andtheMagicCauliflowerPopcorn.They’rebighitswithkids,too.YoucansateyoursweettoothwiththeCinnamon–Roll–FlavoredAppleChips.Thesegood-for-youtreatsaresugar-andadditive-free,buthaveallthecrunchandcomfy-cozyflavorofthestore-boughtvariety.

JUSTLIKETORTILLACHIPSDitchthestarchycornandthefoodadditives.Youdon’tneedthemtomake“tortilla”chipsthatwillsatisfyyourcravingforacrunchy,saltysnack.Thisversionisburstingwithhealthyingredientsandlotsoffiber,plus—thankstothenutritionalyeastandtheonionpowder—plentyofflavor.Trydippingtheminabatchofhomemadeguacamole.

INGREDIENTS

8ounces(230g)blanchedalmonds1/4cup(45g)whitechiaseeds1tablespoon(5g)nutritionalyeast


1teaspoonunrefinedseasaltorHimalayansalt,ortotaste2ounces(60g)full-fatcreamcheese,softenedYield:about48chips

1.Preheattheovento210°F(100°C).Placethealmonds,chiaseeds,nutritionalyeast,onionpowder,andsaltinafoodprocessor.Processuntilthemixtureresemblescornmeal.

2.Transferthemixturetoamediumbowl.Addthecreamcheeseandkneaduntilasmoothdoughforms.Ifyoucan’tformthedoughintoaball,addmorecreamcheese.

3.Placethedoughonabakingsheetlinedwithparchmentpaper.Placeanotherpieceofparchmentpaperonthedough.Usingarollingpin,rollthedoughoutasthinlyaspossible.Removethetoppieceofparchmentpaper.

4.Cutthedoughwithaknifeorpizzacutterintosquaresandthencrosswiseintotriangles.Placeintheovenandbakefor50to60minutes,checkingfrequentlytopreventthechipsfrombecomingtoodarkorburning.

5.Letcoolcompletely,thenbreakintotrianglesalongtheprecutlines.Storeinanairtightcontainerinacool,dryplaceforuptooneweek.

NUTRITIONINFO



PERCHIP,IF48CHIPSINTOTAL:1.4gprotein;3.0gfat;

0.6gnetcarbs;35kcal

MAGICCAULIFLOWERPOPCORNPackedwithfiberandvitaminC,thiscauliflower“popcorn”beatsthetraditionalstarch-bombversionineveryway.Andbestofall,ittakesjustfivesimpleitems!There’samagicingredientatworkhere,ofcourse:cheddarcheesepowder,whichmakesthispopcornincrediblytastyandimpossibletoresist.Don’tbakethecauliflowerfortoolong,though,asyouwanttobesuretoretainitsdeliciouscrunch.

INGREDIENTS

2pounds(910g)cauliflower(about1largehead),choppedintobite-sizepieces1tablespoon(15ml)lightoliveoil

1teaspoonunrefinedseasalt,ortotaste1/4teaspoongarlicpowder1/3cup(35g)whitecheddarcheesepowderYield:about5cups(500g)

1.Preheattheovento400°F(200°C).Lineabakingsheetwithparchmentpaper.Placethecauliflower,oliveoil,salt,andgarlicpowderinalargebowl.Tossuntilwellmixed.

2.Spreadthecaulifloweronthelinedbakingsheetinasinglelayersothatthecauliflowerpiecesbarelytouchoneother,andbakefor10minutes.

3.Removethecauliflowerfromtheovenandpourthehotcauliflowerpiecesintoalargeheatproofbowl.(Thebestwaytodothisisbygrabbingtheshortendsofthecauliflower-loadedparchmentpaperandcarefullyliftingituptopourthecauliflowerrightintothebowl.Don’tburnyourself!)Addthecheddarcheesepowderandtosswithaspoonuntilthecaulifloweriscompletelyandevenlycovered.Letcoolonacoolingrackforafewminutes.Servewarm.

NUTRITIONINFO



PER1CUP(100G):6.1gprotein;5.2gfat;

5.4gnetcarbs;

93kcal

EASYBROCCOLI“TATERTOTS”

Didyouknowthatjust31/2ounces(100g)ofcommerciallyproducedTaterTotscontainabouteightsugarcubes?So,ifyouwouldn’tfeedyourchildeightsugarcubes(especiallyatasinglesitting),skipthemandmakeabatchoftheseaddictive-but-nutritiousEasyBroccoli“TaterTots”instead.They’rejustasgood,andfarhealthier,sincethere’snonastysugarinsight.

INGREDIENTS

1cup(240g)soft-cookedbroccoli,tightlypacked1cup(100g)gratedmozzarellacheese1/2cup(60g)almondflour1teaspoonpsylliumhuskpowder


1egg

1teaspoonunrefinedseasaltorHimalayansalt,ortotaste2tablespoons(28ml)extra-lightoliveoil,forbrushingYield:about16tatertots

1.Preheattheovento350°F(175°C).Lineabakingsheetwithparchmentpaper.Placeallingredientsinamediumbowlandmixwithanelectricmixeruntilsmooth.

2.Scoopup2tablespoons(28g)ofthemixture.Withliberallyoiledhands,shapeitintoacylindricalorrectangulartater-totshape.Placethetatertotonthelinedbakingsheet.Repeatwiththeremainingbroccolimixture.

3.Brusheachtatertotgenerouslywitholiveoil,thentransferthetraytotheovenandbakefor20minutes,oruntilgoldenbrown.(Keepaneyeonthemtopreventthemfromburning.)Removefromtheoven,letcool,andthenservewithFive-IngredientSugar-FreeKetchup,FoolproofOne-MinuteMayo,orasugar-freedipofyourchoice.

NUTRITIONINFO



PERTATERTOT,IF16TATERTOTSINTOTAL:3.5gprotein;


65kcal

◁TWO-INGREDIENTCRACKERSThesemelt-in-your-mouthcrackersaresuchahealthyalternativetostarch-ladenstore-boughtcrackersorpotatochips.Withjusttwoingredients,they’reamazinglysimple.They’regreatontheirown,orwithjustaboutanykindoflow-sugartopping.Tryspreadingthemwithflavoredcreamcheeses(aslongasthey’remadewithoutfoodadditives,ofcourse).Oryoucanaddchoppedfreshchivestothedoughtomakecreamcheeseandchivecrackers.

INGREDIENTS

2cups(230g)almondflour

2.5ounces(70g)full-fatcreamcheese(anyflavor)1teaspoonunrefinedseasaltorHimalayansalt,ortotaste(optional)Yield:about48crackers

1.Preheattheovento210°F(100°C).Mixallingredientsbyhandinamediumbowl.Kneadforabouthalfaminuteoruntilasmoothdoughforms.

2.Placethedoughonabakingsheetlinedwithparchmentpaper.Placeanotherpieceofparchmentpaperontopofthedough.Usingarollingpin,rollthedoughoutasthinlyaspossiblebetweenthetwopiecesofparchmentpaper.Thenremovethetoppiece.

3.Useaknifeorpizzacuttertocutthedoughintosquares(orothershapesofyourchoice).Placeintheovenandbakefor50to60minutes,checkingfrequentlytopreventthecrackersfrombecomingtoodarkorburning.Letcoolcompletelybeforeremovingfromthebakingsheet.Storeinanairtightcontainerinacool,dryplaceforuptooneweek.

NUTRITIONINFO



PERCRACKER,IF48CRACKERSINTOTAL:1.1gprotein;2.7gfat;

0.5gnetcarbs;31kcal

◁BESTBBQNUTSThesenutsmakeagreatpartysnack,oranimpromptuappetizerforlast-minuteguests.Don’tbesurprised,though,ifthesegemsdisappearassoonasyouservethem,sincethey’respiced,crunchy,andfinger-lickinggood.Duringtheholidays,youcanfillabeautifulglassjarwiththesenutsandgivethemasahealthy,deliciousgift.Feelfreetomixthingsupbyexperimentingwithdifferentherbsandspices.

INGREDIENTS

8ounces(230g)mixednuts(suchasalmonds,blanchedhazelnuts,pecans,ormacadamianuts)1tablespoon(15ml)extra-lightoliveoil11/2teaspoonssalt-freebarbecueseasoning1teaspoonunrefinedseasaltorHimalayansalt,ortotaste1tablespoon(10g)erythritol-basedbrownsugarsubstitute(optional)Yield:about21/2cups(350g)

1.Preheattheovento350°F(175°C).Lineabakingsheetwithparchmentpaper.Placealltheingredientsintoaresealablefreezerbag.Closethebagtightlyandshakeitwelltoletthespicesandoilcoverthenutsevenly.Spreadthemixtureoverthebakingsheetintoathin,evenlayer.Bakefor10to12minutes,oruntilgoldenbrown.Keepaneyeonthenutsastheybake,astheyburnveryeasily.

2.Letthenutscoolcompletelyonthebakingsheetandthenremoveandserve.Storeleftoversinanairtightcontainerinacool,dryplaceforuptotwodays.

NUTRITIONINFO

NOTE:THEEXACTVALUESDEPENDONTHENUTMIXUSED.



PER1⁄4CUP(ABOUT35G):8.6gprotein;40.5gfat;


◁CINNAMONROLL–FLAVOREDAPPLECHIPSFinally:There’sahealthywaytoenjoycinnamonbuns!Andtheproof’sinthepudding—or,inthiscase,intheCinnamonRoll–FlavoredAppleChips.Choosethesourestpossibleapplesforthelowestsugarcontent,thenrubthemwithspicesandsweetenerandpopthemintoawarmovenforafewhours.Youcangetcreativewithyourchoiceofspices,too.Forexample,pumpkinpiespicemakesagreatautumnaltreat,andgingerbreadseasoningisperfectfortheholidays.Don’tdespairifthechipsaren’tcrispwhenthey’rewarmfromtheoven:Thankstotheerythritol,they’llcrispupaftercoolingdown.

INGREDIENTS

2tablespoons(16g)powderederythritol1/2teaspoonCeyloncinnamon1/4teaspoonvanillapowder2smallGrannySmithapples,orothersourapplesYield:about31/2cups(98g)

1.Preheattheovento200°F(90°C).Linetwobakingsheetswithparchmentpaper.Placetheerythritol,cinnamon,andvanillapowderinasmallbowlandmixwell.

2.Slicetheapplesasthinlyaspossible.Discardtheseeds.

3.Placetheappleslicesonthelinedbakingsheetsinasinglelayer.Usingcleanhands,rubeachsliceonbothsideswiththesweetener-and-spicemixture.Thenbakefor4hoursoruntilcrisp,switchingthepositionofthebakingsheetshalfwaythroughbaking.Whentheslicesarecrisp,removethebakingsheets.Letthechipscoolandthenserve.Storeleftoversinanairtightcontainerforuptotwoweeks.

TIP:Tomakeasweetener-freeversion,justrubtheapplesliceswithamixtureofcinnamonandvanillapowder.

NOTE:Gotleftoversweetener-and-spicemixture?Don’tletitgotowaste:Sprinkleitonyourbreakfastyogurt,orspreadbutteronasliceofEasyFluffyBreadandtopit

withthesweetener-and-spicemixture,tomakeinstantcinnamontoast.

NUTRITIONINFO


23.6gnetcarbs;

105kcal

PER1CUP(28G):0.2gprotein;0.1gfat;

5.9gnetcarbs;26kcal

CHAPTER9

DESSERTSQuittingsugardoesn’tmeansayingnotodessert.Youcanstillenjoydecadent-tastingsweettreatsonalow-sugarlifestyle—exceptthattheseversionsareactuallygoodforyou.Madewithnaturalsweetenersandcleaningredients,thelusciousrecipesinthischapteraresafeforkidsandadultsalike.

Bestofall,they’requickandeasytomake.Ifallyouhaveisafewminutes,trytheQuickandRichLow-SugarChocolateMousse:Justacoupleofspoonfulswillbanishyourchocolatecraving,stat(untilnexttime,thatis).Ifyouhavealittlemoretimeonyourhands,whipuptheCrunchyOne-Bowl,Five-IngredientCookies,ortheOne-Two-Three-Four-FiveCake—aneasy-to-rememberrecipeforabasiccakethat’sespeciallygreatforbirthdays.OrmakeabatchofSugar-FreeNatural-IngredientGummyBearsforyourkidsandthenwatchthemdisappearinmereminutes.Notthatyou’llsharpenyoursweettoothbecausealloftheserecipesareonlymoderatelysweet,tohelpweanyouoffofsugaryorhighlysweetenedfoods.

EASYSUGAR-FREEVANILLAICECREAMThisno-cookrecipemakeshomemadesugar-freeicecreamridiculouslysimple.Andit’sextra-creamy,thankstoasecretingredient—full-fatsourcream—whichalsoaddsapalate-pleasingtang.Thehardestpart?Waitingfortheicecreamtofreezebeforeyoudigin.(Pleasenotethatthisrecipecontainsrawegg.)INGREDIENTS

1egg1/3cup(43g)powderederythritol10dropsvanillastevia,ortotaste

1cup(240ml)heavycream

8ounces(230g)full-fatsourcream

2teaspoonsvanillaextract,orthescrapedseedsfromonevanillabeanYield:4servings

Placeallingredientsinadeep,narrowbowl.Firststirwellwithaspoontofoldinthepowderederythritolandthenmixwithanelectricmixeruntilthoroughlycombined.Pourthemixtureintotheicecreammakerandletitchurnaccordingtothemanufacturer'sinstructions.Serveitimmediatelyafterchurningforsoft-serveicecream,butifyoupreferahardericecream,youcanfreezeitforanhourorsobeforeserving.Storeinthefreezerforuptotwoweeks.

NUTRITIONINFO





◁QUICKANDRICHLOW-SUGARCHOCOLATEMOUSSEHavingabusyday?Noproblem:There’sstillplentyoftimetoenjoyasugar-freedessert.Getyourchocolatefixwiththismouthwatering—andnutritious—chocolatemousse,whichtakesjustafewminutestoprepare.Youcaneatitrightawayifyoulike,or,tohelpitset,popitintothefridgeforhalfanhourorso.(Pleasenotethatthisrecipecontainsrawegg.)INGREDIENTS

2eggs1/4cup(30g)unsweeteneddarkcocoapowder1/4cup(32g)powderederythritolPinchunrefinedseasaltorHimalayansalt2/3cup(160ml)heavycream25dropsvanillastevia

Rumorsugar-freerumflavoring,totaste(optional)Grateddarkchocolate(withaminimumcocoacontentof85percent)andwhippedcream,toserveYield:4servings

Usinganelectricmixer,beattheeggs,cocoapowder,erythritol,andsaltonhighspeeduntilfluffy,about5minutes.Addtheheavycreamandbeatuntilthemixturereachesamousse-likeconsistency,about5minutes.Addthevanillasteviaandtherum,ifusing,andbeatuntilwellmixed,about1minute.Dividethemousseamongfourservingbowlsandrefrigeratefor30minutestohelpitset,ifyouhavetime.(Ifnot,goaheadandserveitimmediately.)Decoratewithgrateddarkchocolateandwhippedcreamandserve.

TIP:Usenaturalflavoringstoaddvariationtothisdessert,suchasorange,cherry,oralmond.Flavoredsteviacandothetrick,too,sofeelfreetoexperiment.

NUTRITIONINFO





FIVE-INGREDIENTHEAVENANDHELLCHEESECAKEYouwon’tbeabletobelievethatthissinful-tastingcheesecakeisactuallygoodforyou.Butit’strue!Withonlyfivenaturalingredients,it’safluffy,no-cheatcheesecakethat’ssoeasytomakeit’spracticallyfoolproof—ifyoufollowtheinstructions,thatis.Don’tdespairifyouseeacraterinthemiddleofthecheesecakewhenit’stimetoturnofftheheatintheoven:Thesurfaceofthecakewillevenoutwhenit’scoolingintheoven.

INGREDIENTS

Butter(forgreasing)

1pound(450g)full-fatcreamcheese,softened1/2cup(65g)powderederythritol1/3cup(80g)full-fatsourcream,atroomtemperature2eggs,atroomtemperature


Yield:8servings

1.Preheattheovento300°F(150°C).Greasean8-inch(20cm)springformpangenerouslywithbutter.Combinethecreamcheese,sweetener,andsourcreaminamediumbowl.Mixuntilsmoothandfluffy,about5minutes.Addtheeggsoneatatime,beatingwellaftereachaddition.Addthevanillaextract,beatituntilwellmixed,andthenpourthebatterintothepan.

2.Placeashallow,ovenproofbowlonthelowestrack.Carefullyfillitthree-quartersfullwithboilingwater.Placethedishwiththebatteronthemiddleovenrack.

3.Bakefor45minutes,oruntiltheedgesarefirmbutthecenterisstillwobbly.Turnofftheheat,butdonotremovethecakefromtheoven:Letitsitintheovenfor1hour.Removethecakeandletitcooltoroomtemperaturebeforeplacingitinthefridgefor6hoursorovernight.Bringtoroomtemperature30minutesbeforeserving.NOTE:Don’tincreasetheoventemperatureforthisrecipe.Ifyouuseahigher

temperature,thecakewillturnbrownandwillsinkoncecooled.

NUTRITIONINFO



1466kcal



GUILT-FREEPUMPKINPIEThissix-ingredientlow-sugarpumpkinpieisacinchtomake.You’llbetemptedtoeatittheminuteitcomesoutoftheoven,buttrytoresist;leavingitinthefridgeovernighttosetallowsforadeeper,moreintenseflavor,andimprovesthetexturemarkedly.Anddon’tforgettoserveitwithfluffypeaksof(sugar-free)whippedcream!

INGREDIENTS

Butter(forgreasing)

15-ounce(425g)can100percentpurepumpkin1cup(240ml)heavycream2/3cup(66g)erythritolcrystals3eggs

2teaspoonspumpkinpiespice,ortotaste


Yield:4to8servings

1.Preheattheovento350°F(175°C).Greasea10-inch(25cm)piepanorbakingdishgenerouslywithbutter.Setaside.

2.Placeallingredientsinalargebowlandmixwithanelectricmixeruntilsmoothandfreefromlumps.Pourthemixtureintothegreasedpiepanandbakefor1hour,oruntilthecenterofthepieappearsslightlyhigherthantheedges.Removeandletcoolcompletely.

3.Refrigerateovernight.Sliceandservewithadollopofwhippedcream.VARIATION:Ifyoupreferyourpumpkinpiewithaflakycrust,usetheVeganSugar-Free,Starch-FreePieCrust,adding2tablespoons(25g)powderederythritoltothe

dryingredients.Pourthepumpkinpiefillingintotheprebakedcrustandthencontinuewiththeinstructionsasabove.

NUTRITIONINFO

WITHOUTCRUST



PERSLICE,IF8SLICESINTOTAL:4.5gprotein;13gfat;


PERSLICE,IF4SERVINGSINTOTAL:10gprotein;34.8gfat;


WITHCRUST



◁ONE-TWO-THREE-FOUR-FIVECAKEBakingahealthy,sugar-free,gluten-freecakeisaseasyascountingtofive.Servethissmallandsimple-but-scrumptiouscakewithjamandcream,oriceitwithyourfavoritesugar-freefrosting.It’ssuper-versatile—youcanaddnuts,darkchocolatechips,sugar-freejam,orflavoringtothebatterforextravariation—anditmakestheperfectbirthdaycake,too.

INGREDIENTS

1cup(115g)almondflour

2teaspoonsaluminum-freebakingpowder

3tablespoons(21g)coconutflour


5eggs

Yield:12to20servings

1.Preheattheovento350°F(175°C).Combinethealmondflour,bakingpowder,coconutflour,andsweetenerinasmallbowl.Mixwelltobreakupanylumps.

2.Beattheeggsuntilfluffyandpale,thenfoldinthedryingredients.Mixwitharubberspatulauntilsmooth.Pourthebatterintoagenerouslygreased5-inch(10cm)cakepan.Bakefor30minutesoruntilatoothpickinsertedintothemiddleofthecakecomesoutclean.Removethecakefromthepan,letcool,andserve.

NUTRITIONINFO




1.5gnetcarbs;98kcal


0.9gnetcarbs;59kcal

◁EASYFUDGYBROWNIESHealthybrownies—that’sanoxymoron,right?Nope:Thesemelt-in-your-mouthtreatsaresinfullyirresistible,butthey’reactuallygoodforyoubecausethey’refreefromgrain,sugar,andartificialfats.Instead,theyfeaturerealbutter,darkchocolate,andfiber-richcoconutflourforthehealthiest,richest-tastingresult.(Hint:Theselittlegemstastebestthedayafterthey’remade.)INGREDIENTS

1stick(4ounces,or115g)saltedgrass-fedbutter4ounces(115g)darkchocolate(minimum85percentcocoasolids)1/4cup(30g)coconutflour2teaspoonsaluminum-freebakingpowder1/3cup(33g)erythritolcrystals25dropsvanillastevia

4eggs

1cup(115g)choppedwalnuts(optional)

Yield:about12brownies

1.Preheattheovento350°F(175°C).Placethebutterandthechocolateinasmallsaucepan.Placeovermediumheat,stirringconstantly,untilmelted.Removefromtheheatandsetaside.

2.Combinethecoconutflourandthebakingpowderinasmallbowl.Mixwellandsetaside.

3.Combinethemeltedbutterandchocolatemixture,erythritolcrystals,andvanillasteviainamediumbowl.Beatwithanelectricmixeruntilsmooth.Addtheeggsoneatatime,beatingwellaftereachaddition.(Don’tworryifthemixturelooksseparated.Itwillbecomesmoothafteryouhaveaddedalltheeggs.)Afteraddingthelastegg,beatthemixtureuntillightandfluffy,about5to10minutes.Addthecoconutflourmixtureandbeatagainuntilsmooth.Foldinthechoppedwalnuts,ifusing.

4.Pourthemixtureintoan8x8-inch(20x20cm)siliconebrowniepanorgreasedglassorceramicbakingdish.Bakefor15to20minutes,oruntiltheedgesarefirmbutthecenterisstillabitwobbly.Don’toverbake.Letcoolcompletely,removefromthepan,andcutintopieces.Storeinthefridge,andbringtoroomtemperature30minutesbeforeserving.

TIP:Add1/2cup(85g)darkchocolatechips(withaminimumcocoacontentof85percent)tothedoughforextra-chocolatybrownies.

NOTE:WarmthebrowniesandservewithEasySugar-FreeVanillaIceCream.Itdoesn’tgetanybetterthanthat!

NUTRITIONINFO

WALNUTSNOTINCLUDEDINTHECALCULATIONS



PERBROWNIE,IF12BROWNIESINTOTAL:4.2gprotein;14.4gfat;


◁CRUNCHYONE-BOWL,FIVE-INGREDIENTCOOKIESIttookalittletrialanderror,butIfinallycameupwithacookierecipethatmyfamilyandIlove.Theresult?Crunchy,buttery,vanilla-flavoredcookieswithplentyofflavor,butnosugar,starch,orevenegg.NeedIsaymore?

INGREDIENTS

1cup(115g)almondflour1/3cup(30g)vanilla-flavoredgrass-fedwheyprotein6tablespoons(3ounces,or85g)unsaltedgrass-fedbutter,softened3tablespoons(39g)erythritolcrystals

25dropsvanillastevia

Yield:about16cookies


2.Combineallingredientsinamediumbowl.Usingcleanhands,kneaduntilthemixtureiswellcombinedandthedoughissmoothandfreefromclumps.Thenshapethedoughintosmallwalnut-sizeballs.Placethemonthelinedbakingsheetandflattenthemwithwetfingertips.

3.Bakefor5to7minutes,oruntilgoldenbrown.(Keepaneyeonthecookies.Theycangettoobrownveryquickly.)Letcoolcompletelybeforeremovingfromthebakingsheet.Thisisimportantbecausethehotcookiesareveryfragile.Whencool,storeinanairtightcontainerinacool,dryplaceforuptooneweek.

TIP:Add1/3cup(60g)darkchocolatechips(withaminimumcocoacontentof85percent)tothedoughtomakedelicious,low-sugarchocolatechipcookies.

NUTRITIONINFO



PERCOOKIE,IF16COOKIESINTOTAL:2.9gprotein;8.3gfat;

0.9gnetcarbs;90kcal

◁FLOURLESSFOUR-INGREDIENTPEANUTBUTTERCAKEINAMUGWhenImadethismugcakeformyson,heproclaimed,“Thisisthebestcakeyouhaveevermade!”—andhedoesn’tevenlikepeanutbutter!Thatendorsementprettymuchsaysitallwhenitcomestothisincrediblyeasy,single-servingcake.Makeoneforyourkids(oryourself)thenexttimetheybegforasweettreat.Ibetthey’llagree.

INGREDIENTS

3tablespoons(48g)unsweetenedpeanutbutter2tablespoons(26g)erythritolcrystals

1egg1/4teaspoonaluminum-freebakingpowder1/4teaspoonvanillaextract(optional)Yield:1serving

Placeallingredientsintoalargemicrowave-safemugandmixvigorouslywithaspoontoformasmoothbatter.Microwaveonhighfor1minuteand30seconds.Checkthecakeafter1minuteandadjusttheoverallcookingtimeaccordingtoyourmicrowaveoven.Don’toverbake.Letcooluntilwarmandserve.VARIATION:It’seasytovarythisone-mugwonder.Forpeanutbutterandchocolatechipcake,add2tablespoons(22g)darkchocolatechipsorchoppedhomemadesugar-freechocolatetothebatterandmixwell.Forapeanut-butter-and-jellycake,drop1tablespoon(15g)EasySugar-FreeStrawberryJamintothebatterbefore

baking.Useaforktocreateaswirlinthebatter,thenbake.

NUTRITIONINFO



◁SUGAR-FREENATURAL-INGREDIENTGUMMYBEARSBurstingwithbriskcitrusflavors,thesecandieshaveonlynaturalingredients,andtheycontainsuper-healthygelatin.Thatmakesthemafarcryfromtheindustriallyproducedstore-boughtversions.Don’tworryifthehotliquidmixturedoesn’tseemlikealot:Itmakesawhoppingfivedozengummybearswhichyourkidscanenjoytotheirhearts’content.

INGREDIENTS

1/4cup(60ml)freshlysqueezedorangejuice1/4cup(32g)powderederythritol2tablespoons(28ml)freshlysqueezedlemonjuice20dropslemonstevia

3tablespoons(21g)gelatinpowder

2drops100percentorangeessentialoil

Yield:about60gummybears

Placeallingredientsinasmallsaucepanandheatovermedium-highheat,stirringconstantly.Whenthegelatinhasmeltedbutthemixtureisnotyetboiling,removethesaucepanfromtheheat.Pourtheliquidintoasiliconegummybearmold.(Therearespecialbottlesforthispurposeonthemarkettomaketheprocesseasierandlessmessy.Useoneofthese,ifyoulike.)Placethemoldintherefrigeratorfor1to2hours,removethegummybearsfromthemold,andstoreinanairtightcontainerinthefridgeforuptooneweek.

TIP:Trydifferentpurefruitjuicesinplaceoftheorangejuice,orexperimentwithdifferentflavoredsteviaandvariousnaturalflavorings.

NOTE:Handlethehotcandymixturecarefully,asitspillsfromthebottleeasily.Thesecandiesareeasytomake,butunfortunatelythehotliquidmeansthatkidsshouldn’t

helpwithpreparationforsafetyreasons.

NUTRITIONINFO



PERGUMMYBEAR,IF60GUMMYBEARSINTOTAL:0.4gprotein;tracefat;

0.1gnetcarbs;2kcal

SIX-INGREDIENTCARAMELGLAZEDDONUTSBreakoutthedonutmaker.Soft,pillowydonutsarejustafewminutesaway!Ofcourse,they’regrain-andsugar-free.Foradecadentfinish,glazethemwithmyThree-IngredientSugar-FreeCaramelGlazeafterthey’vecooled.Then,getreadytomakeasecondbatch:Yourfamilywillgobblethemupasfastasyoucanmakethem.

INGREDIENTS

FORTHEDONUTS:1/4cup(30g)coconutflour2teaspoonsaluminum-freebakingpowder

3eggs1/3cup(33g)erythritolcrystals1/4cup(60ml)heavycream2teaspoonsvanillaextract

OTHERINGREDIENTS:1/4cup(60ml)meltedgrass-fedbutter,forbrushingthedonutmaker1batchThree-IngredientSugar-FreeCaramelGlaze

Yield:about24donuts

1.Placethecoconutflourandbakingpowderinasmallbowl.Mixwelltobreakupanylumps.Placetherestoftheingredientsforthedonutsintoamediumbowlandwhiskwell.Graduallywhiskthedryingredientsintothewet.

2.Heatthedonutmakertomediumandbrusheachdipgenerouslywithmeltedbutter.Filleachdipcompletelywithbatterandclosethelid.Cookfor3minutesandthenopenthelidcarefully.(Adjustthecookingtimeaccordingtoyourdonutmaker.)Removethecookeddonutsandplaceonacoolingrack.

3.Repeattheprocesswiththerestofthebatter,brushingthedipsofthedonutmakergenerouslywiththemeltedbutterbeforepouringinthebatter.

4.Whenalldonutshavecooledtoroomtemperature,preparetheThree-IngredientSugar-FreeCaramelGlazeandletitcooltoroomtemperature.Drizzletheglazeoverthedonutsandletitset.Removethedonutsfromthecoolingrack.Storeinanairtightcontainerinacool,dryplaceforuptotwodays.

NUTRITIONINFO

WITHGLAZE



PERDONUT,IF24DONUTSINTOTAL:1.6gprotein;8.6gfat;

1.0gnetcarbs;88kcal

WITHOUTGLAZE



PERDONUT,IF24DONUTSINTOTAL:1.3gprotein;2.8gfat;

0.5gnetcarbs;33kcal

LOW-SUGARMILKCHOCOLATEHomemadesugar-freemilkchocolateisagreatwaytosatisfyyourinnerchocoholic—withoutdivingintounhealthysugarandadditives.Justbesuretochoosemilkpowderthatcontainsaslittlemilksugaraspossible.Thisscaled-backrecipemakesjust4ounces(115g)ofchocolate,sodoubleortripletheingredientsifyou’replanningtoserveabiggercrowd.

INGREDIENTS

1/4cup(30g)milkpowder3tablespoons(24g)powderederythritol

1tablespoon(7g)unsweeteneddarkcocoapowderPinchunrefinedseasaltorHimalayansalt

2ounces(60g)cocoabutter


Yield:8servings

1.Siftthemilkpowder,erythritol,darkcocoapowder,andsaltintoasmallbowl.(Siftingremovesanylumps.)Setaside.

2.Meltthecocoabutterinasmallsaucepanoverlowheat,orinthemicrowaveoveninthirty-secondspans.Becarefulnottoletthecocoabutterboil.Addthecocoabutterandvanillasteviatothecocoapowdermixtureandstirwelluntilthemixtureissmoothandtheerythritolhasdissolved.Heatinthemicrowaveorinasaucepanoverlowheatifthemixturelooksgrainy.Pourthemixtureintopreferredchocolatemoldsandplaceitinthefridgefor2to3hourstoset.

3.Whendone,storeinthefridgeinanairtightcontainerforuptooneweek.

TIP:Forevenlower-sugarmilkchocolate(andavegan,dairy-freeversion),replacethemilkpowderwithsugar-freecoconutmilkpowder.

NOTE:Don'tomitthesalt—it’samust.Saltaddsadecadentnotetothesweetchocolateandroundsouttheflavors.Saltisamandatoryingredientinjustaboutevery

recipethatcallsforchocolate.

NUTRITIONINFO

INTOTAL:



PER1⁄2OUNCE(14G):1.8gprotein;7.9gfat;

1.4gnetcarbs;84kcal

TRULYSUGAR-FREEWHITECHOCOLATEPrepareyourself:Thisistheultimatesugar-freewhitechocolate.Sweetenedwitherythritolandstevia—notagrainofsugaranywhere,naturally—thisheavenlytreatwillbeahugehitwithyourfamily.Coconutmanna(thatis,mincedcoconutflesh)isthesecretingredient.Ityieldsarich-yet-subtleflavor.Oh,thisgoodieisvegananddairy-free,too,soyoucanenjoyitfreelyevenifyoudon’ttoleratedairy.

INGREDIENTS

2ounces(60g)cocoabutter

2ounces(60g)coconutmanna




Yield:10servings

Meltthecocoabutterandcoconutmannainasmallsaucepanoverlowheat,orinthemicrowaveoveninthirty-secondspans.Becarefulnottoletthemixtureboil.Addtheerythritol,stevia,andsalt,andmixwell.Pourintoyourfavoritechocolatemoldsandplaceinthefridgefor2to3hourstoset.Whendone,storeinthefridgeinanairtightcontainerforuptotwoweeks.NOTE:Usethissugar-freewhitechocolateinexactlythesamewayasyou’duseits

sugarycounterpart.Forinstance,youcancreatewhitechocolatechipsfromitandusethemincookies—suchastheCrunchyOne-Bowl,Five-IngredientCookies.

NUTRITIONINFO



PER1⁄2OUNCE(14G):0.4gprotein;9.7gfat;

0.4gnetcarbs;92kcal

CHAPTER10

DRINKSBrimmingwithsugar,additives,andcolorings,store-boughtsoftdrinks,lemonades,andicedteasaredefiniteno-noswhenyou’rekickingthesugarhabit.Luckily,it’ssimpletopreparehealthy,sugar-freeversionsofalloftheseandmore,usingclean,naturalingredientsthataresuitableforbothkidsandgrownups.Onhotandsweatysummerdays,you’llwanttomakeabatchortwoofBasicSugar-FreeIcedTea,Guilt-FreeLemonade,orApplePie–InfusedWater.OrserveuparoundofmyMightyMintLassiorSupremeOrangeCreamsicleShakeforarefreshingafter-lunchtreat.

Whentheweatherturnscool,looktohotdrinkssuchastheCreamyNo-SugarHotChocolate,ortheHealthyPSL.Botharescrumptious,warming,andnutritious.Andasfortheholidays,youcanrestassuredthatmysilky-as-mousseRichSugar-FreeEggnogwilldelightyouandyourguests.It’ssogoodthatthey’llneverguessit’ssugar-free.Cheers!

BASICSUGAR-FREEICEDTEAIfwarmsummerdaysmakeyoucraveapitcheroficedtea,throwoutthatyuckypowderedstuffandtrythisversioninstead.Tohelpyouquitsugar,it’snotoverlysweet,butit’sstillplentyrefreshing.Addingapinchofbakingsodatotheteawhilebrewingguaranteesasmoothtaste—minusthebitternessthat’stypicalofblacktea.(Bakingsodaishighlyalkaline,soithelpsneutralizethebitteracidsinblacktea.)Usethisrecipeasatemplateandexperimentwithdifferenttypesofteaandsteviaflavors.Ibetyou’llcomeupwithdozensofuniquecombinations.

INGREDIENTS

1pinchbakingsoda

4bagsorangepekoeorothergood-qualityblacktea1cup(240ml)boilingwater1/2cup(100g)erythritolcrystals5cups(1.2L)ice-coldwater1/4cup(60ml)freshlysqueezedlemonjuice40dropslemonstevia

Icecubesforserving

Yield:6to8servings

1.Putthebakingsodaintoasmallbowlandaddtheteabags.Pourintheboilingwater,addtheerythritol,andmixgently.Lettheteasteepfor20minutes.

2.Removetheteabags,squeezingthemcarefullytoretainalltheliquid.Discardtheteabags.

3.Transferthemixturetoa64-ounce(1.9L)glasspitcher.Addtheice-coldwater,lemonjuice,andlemonstevia,andmixwell.Adjustthetastebyaddingmorelemonsteviaorunflavoredstevia,ifyoupreferasweetericedtea.Fillthepitcherwithicecubesandserve.

TIP:Can’tfindlemonstevia?Justplace2teaspoonsfreshlygratedlemonzestintoameshteaballandsteepittogetherwiththetea.Removeitalongwiththeteabags,

andincreasetheamountoferythritolto3/4cup(155g).

NUTRITIONINFO


1.6gnetcarbs;41kcal

PERSERVING,IF6SERVINGSINTOTAL:0.1gprotein;tracefat;

0.3gnetcarbs;7kcal


0.2gnetcarbs;5kcal

◁GUILT-FREELEMONADEThiseasy,four-ingredientcrowd-pleaserisrelativelymildandsweet,thankstotwodifferentsweeteners:Erythritolandsteviaworkespeciallywelltogether,yieldingthedesiredlevelofsweetnesswithoutanybitteraftertaste.Besuretousefreshlysqueezedjuicefromorganiclemonsforthebesttasteandhealthiestresulthere.Organiclemonsalwaystastenicest—and,ofcourse,they’refreefrompotentiallyharmfulpesticides.

INGREDIENTS

1cup(240ml)freshlysqueezedlemonjuice2quarts(1.9L)lukewarmwater

1cup(200g)erythritolcrystals

4teaspoonsliquidstevia,ortotasteLemonslicesforgarnish(optional)Yield:6servings

Combineallingredientsina3-quart(2.8L)pitcher.Stiruntiltheerythritoliscompletelydissolved.Refrigerateforacoupleofhoursuntilicecold.Serveovericecubesorcrushediceandlemonslices.

NUTRITIONINFO


6.2gnetcarbs;60kcal


0.4gnetcarbs;4kcal

◁APPLEPIE–INFUSEDWATERAreyouinthemoodforsugar-free,calorie-free,all-naturalapplepie?Ithoughtso!Thisisaguilt-freeliquidapplepieyoucanenjoytoyourheart'scontent.Itwon’tspikeyourbloodsugar,astraditionalsugar-ladenapplepiewill,andit’shydrating,too.BesuretouseCeyloncinnamonhere,andinallrecipesthatcallforcinnamon:Unlikethemorecommonlyusedcassia,orChinesecinnamon,itisn’ttoxictotheliver.

INGREDIENTS

7ounces(200g,orabout1large)sourapplesuchasGrannySmith,sliced,seedsremoved2Ceyloncinnamonsticks

1vanillabean,cutinto4pieces(firstlengthwise,thencrosswise)1teaspoonfreshlygratedginger

11/2quarts(1.4L)waterYield:6servings

Placetheappleslices,cinnamonsticks,andvanillabeanpiecesina2-quart(1.9L)pitcher.Placethegratedgingerinateaballandclosetheballtightly.Placetheteaballinthepitcherandthenpourinthewater.Refrigerateforatleast5hoursbeforeserving,sothattheappleandthevanillabeanhavetimetoreleasetheirflavors.Stirgentlybeforeserving.

TIP:Forawarmer,spicierflavor,omitthevanillabeanandadd1/2teaspoonwholeclovestotheteaballtogetherwiththegratedginger.

NUTRITIONINFO

INTOTAL:traceprotein;tracefat;

tracenetcarbs;tracekcal

PERSERVING,IF6SERVINGSINTOTAL:traceprotein;tracefat;

tracenetcarbs;tracekcal

MIGHTYMINTLASSIInIndiancuisine,lassisaretraditionalcompanionsforspicyfood,andareusuallymadewithyogurt,ice,sweetener,andavarietyofspices,suchascuminorturmeric.Andbothkidsandadultslovethismild,creamy,cooling,sugar-freeversion,whichisflavoredwithfreshmint.Tomakeitevenmorerefreshing,add1cup(150g)ofcrushedicetotheotheringredientsandblendwell—thensitbackandsip.

INGREDIENTS

2cups(480ml)ice-coldwater

7ounces(200g)plain,organic,full-fatGreekorTurkishyogurt10to15freshmintleaves

10to15dropsliquidstevia(optional)Yield:4servings

Simplyplaceallingredientsinablenderjarandblenduntilsmoothandfrothy.Serveovericecubes—asanaccompanimenttospicyfood,oronitsownasapick-me-uponawarmday.

NUTRITIONINFO



PERSERVING,IF4SERVINGSINTOTAL:1.6gprotein;5.0g;

1.9gnetcarbs;60kcal

SUPREMEORANGECREAMSICLESHAKEYouknowthosecreamy-citrusyicepopsyoulovedwhenyouwerelittle?Well,I’vegiventhemalow-sugarmakeover,andnowyouandyourkidscanenjoytheirgreattasteinthishealthy,dairy-freeshake.Add1cup(150g)crushediceforextracoolingpowerandanespeciallyslushyresult.Asit’sadrinkandadessertallinone,it’stheperfectwaytoendalightsummermeal.

INGREDIENTS

1/4cup(60g)Low-SugarOrangeMarmalade1/4cup(60ml)heavycreamorcoconutcream1cup(240ml)ice-coldunsweetenedalmondmilk20dropsorangestevia

2drops100percentorangeessentialoilPinchofturmeric,fornaturalorangecolor(optional)Yield:1serving

Simplyplaceallingredientsinahigh-speedblenderandblenduntilsmooth.Serveimmediately.

TIP:ReplacetheLow-SugarOrangeMarmaladewithEasySugar-FreeStrawberryJam,omittheorangeessentialoil,andsweetenwithvanillasteviainsteadoforange

stevia,andvoila!—you’vegotalow-sugarstrawberryshake.

VARIATION:Toturnthisshakeintoapowerbreakfastorsnack,add1scoopgrass-fed,vanilla-flavoredwheyproteinpowderbeforeblending.

NUTRITIONINFO



◁CREAMYNO-SUGARHOTCHOCOLATENexttimeyouoroneofyourkidsneedamugofsomethinghot,sweet,andcomforting,trythisnutritiousversionoftraditionalhotchocolate.Sinceit’ssugar-free,itwon’twreakhavoconyourbloodsugar,andthedarkcocoapowderdeliversahealthyhitofminerals,includingiron,copper,magnesium,andpotassium.It’sbestservedwithanampleamountofwhippedcreamanddarkchocolateshavings,butifyoudon’ttoleratedairy,it’seasytomakeadairy-freeversionbyusingthickcoconutcream—preservative-free,ifpossible—instead.

INGREDIENTS

3/4cup(180ml)boilingwater2tablespoons(28ml)heavycreamorcoconutcream1tablespoon(7g)unsweeteneddarkcocoapowder10dropsvanillastevia,ortotasteYield:1serving

Combinealltheingredientsinalargemuguntilwellmixed.Topwithwhippedcreamandchocolateshavings,ifdesired.

NUTRITIONINFO



HEALTHYPSL(PUMPKINSPICELATTE)Forgetthoseartificiallyflavored,carb-ladenpumpkinspicelattes:Theydon’tcontainrealpumpkinatall!Thishealthyversion,ontheotherhand,does.Plus,itnotonlytasteswonderful,italsonourishesyoufromheadtotoe,thankstothecreamandcoconutoil,bothofwhichcontainhealthyfats.Betteryet,thiseasydrinkhardlytakesmorethansixtysecondstomake—justmixallingredientstogetherandenjoy.

INGREDIENTS

3/4cup(180ml)boilingwater1/4cup(60g)100percentpurepureedpumpkin2tablespoons(28ml)heavycreamorcoconutcream1tablespoon(14g)extra-virgincoconutoil1to2teaspoonsinstantespressopowder1/2teaspoonpumpkinpiespice10dropsvanillastevia,ortotasteWhippedcream,forgarnish(optional)Yield:1serving

Combinealltheingredientsinalargemugandstiruntilwellmixed.(Useanimmersionblenderforbestresults,butbecarefulnottoburnyourselfwhenhandlinghotdrinks!)Topwithwhippedcream,ifdesired,andserveimmediately.

NUTRITIONINFO



RICHSUGAR-FREEEGGNOGReadyfortheultimateeggnogeggsperience?Thisvelvety,mousse-likeeggnogissuretobememorable.Becauseregularmilkcontainsmilksugar,Iusecarb-freeunsweetenedalmondmilk.Thankstoitsrichtextureanddelicate,lingeringtaste,youwon’tmissthemilkonebit.

INGREDIENTS

4eggs,separated*1/2cup(65g)powderederythritol25dropsvanillastevia,ortotaste1cup(240ml)unsweetenedalmondmilk1cupplus1/2cup(240mlplus120ml)heavycream,divided1/3cup(80ml)bourbonwhiskeyordarkrum(optional)Freshlygratednutmeg,forservingYield:8servings

1.Placetheeggyolks,erythritol,vanillastevia,almondmilk,and1cup(240ml)oftheheavycreamintoalargesaucepan.Heatovermediumheat,whiskingconstantly,untilthemixturethickens.Whenitisabouttoboil,removeitfromtheheat.Stirinthealcohol,ifusing.Letcooltoroomtemperatureandthenrefrigerateuntilcold,about4hours.

2.Meanwhile,placetheeggwhitesintoadeep,narrowbowl.Beatuntilsoftpeaksform.Setaside.

3.Placetheremaining1/2cup(120ml)ofcreamintoacleanbowl.Beatuntilsoftpeaksform.

4.Removethechilledcustardfromthefridge.Addthebeateneggwhitesandthewhippedheavycreamandwhiskuntilsmooth.Refrigeratetheeggnogfor1hourbeforeserving.

5.Whenyou’rereadytoserve,whisktheeggnogwell,pouritintoglasses,andgratealittlefreshnutmegontop.Serveimmediately.

TIP:Don’tlikeyoureggnogtoothick?Worriedaboutservingraweggs?Justleaveoutthebeateneggwhites.

*Pleasenotethatthisrecipecontainsraweggwhite.Seethetipformakinganegg-freeversion.

NUTRITIONINFO

REFERENCES

AssociatedPress.“TruviamakersettlesHawaii-basedsuitfor$61million.”December5,2014.www.hawaiinewsnow.com/story/27558493/truvia-maker-settles-hawaii-based-suit-for-61m.

AuthorityNutrition:AnEvidence-BasedApproach.https://authoritynutrition.com.AccessedMarch9,2017.

Avena,NicoleM.,PedroRada,andBartleyG.Hoebel.“Evidenceforsugaraddiction:Behavioralandneurochemicaleffectsofintermittent,excessivesugarintake.”NeuroscienceandBiobehavioralReviews200832(1):20–39.

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ABOUTTHEAUTHOR

ElviiraKrebber,aFinnishbloggerandphotographer,isthecreatorofthepopularLow-Carb,SoSimpleblog,whichfeatureseasyandinnovativesugar-freerecipeswithfiveingredientsorlessthataresuitableforagluten-free,cleaneatinglifestyle.Morethanadecadeago,shehealedherselfwithagluten-free,low-sugardiet,andhasbeenanavidpromoterofastarch-free,low-sugarlifestyleeversince.Sheiscurrentlystudyingtobeanutritiontherapist.SheisalsotheauthorofseveraleBooksandaprintedbookinFinnish,calledHealingKetosis—GetHealthywithGluten-Free,Sugar-FreeFood.Shespeaksaboutketogenicandlow-sugarlifestylebothnationallyandinternationally.

ACKNOWLEDGMENTS

Iwouldliketothankmyparentsforalwayssupportingandtrustingmeevenifyoudidn’talwaysagreewithwhatIwasdoing.Aspecialthankstomyhusband;myblogandthisbookwouldneverexistwithoutyourloveandsupport.

INDEX

AalmondbutterJoyfulChocolateAlmondSmoothie,65overviewof,31Starch-FreeHotCereal,70

almondflourBetterthanMacaroniandCheese,126CrunchyOne-Bowl,Five-IngredientCookies,164EasyBroccoli“TaterTots,”147FabulousPizzaFocacciafortheWholeFamily,120One-Two-Three-Four-FiveCake,160overview,29QuickGluten-FreeMicrowavePizza,119Starch-FreeWienerSchnitzels,128substituting,30,60Sugar-Free,Starch-FreePieCrust,58Two-IngredientCrackers,148Two-MinuteMile-HighEnglishMuffininaMug,56VeganSugar-Free,Starch-FreePieCrust,59WholesomeCorn-FreeSpinachandArtichoke“Corn”Muffins,74

almondmilkEasyFluffyBread,53JoyfulChocolateAlmondSmoothie,65Low-SugarCinnamonRaisinBread,54LusciousKeyLimePieSmoothiewithaSecretIngredient,64LusciousLow-SugarFrenchToast,71PuffyCheeseOmeletwithAvocado,82RichSugar-FreeEggnog,183Single-ServeTortilla,60Super-HealthyWaffles(orPancakes),62SupremeOrangeCreamsicleShake,179

almondsBestBBQNuts,150Grain-FreeGranola,68JustLikeTortillaChips,145

applesApplePie–InfusedWater,176CinnamonRoll–FlavoredAppleChips,152

artichokeheartsFifteen-MinuteSpringVegetableandFetaBreakfastHash,88SkinnyTunaPastawithShiratakiNoodles,130WholesomeCorn-FreeSpinachandArtichoke“Corn”Muffins,74

arugulaleaves,forBoldBeefSalad,102asparagus,forFifteen-MinuteSpringVegetableandFetaBreakfastHash,88avocados

Fifteen-MinuteSpringVegetableandFetaBreakfastHash,88Five-IngredientAvocado,BleuCheese,andPecanSalad,98PuffyCheeseOmeletwithAvocado,82TheUltimateMasonJarSalad,104

BbaconChef’sSaladwithBacon,97Five-IngredientBLTLettuceWrap,114HeartyBreakfastMuffinswithBaconandCheese,75RichNo-PotatoClamChowder,94

basilFabulousPizzaFocacciafortheWholeFamily,120Pasta-FreeMinestronewithHam,96SplendidSun-DriedTomato,Basil,andPineNutMuffins,72

beef,groundA-Cinch-to-MakeMeatloafinaMug,135CozyCheeseburgerWrap,112TheEasiestSpaghettiBolognese,134Fuss-Free,Starch-FreeLasagna,122TastyTacoCasserole,143

bellpeppers,greenEasyBreakfastBurrito,84QuickChickenFajitaPasta,132VegetarianEggplantCurrywithCauliBasmatiRice,136

bellpeppers,redBoldBeefSalad,102CauliRiceSeafoodPaella,138

bleucheese,forFive-IngredientAvocado,BleuCheese,andPecanSalad,98blueberries,forScrummyStreusel-ToppedBlueberryMuffins,76bourbon,forRichSugar-FreeEggnog,183breadEasyFluffyBread,53EffortlessEggSaladSandwich,105Low-SugarCinnamonRaisinBread,54LusciousLow-SugarFrenchToast,71QuickTunaSataySandwich,106PerfectFive-IngredientPeanutButterBread,55TastyTacoCasserole,143TerrificTeriyakiPorkSandwich,108Two-MinuteMile-HighEnglishMuffininaMug,56

Briecheese,forNutritiousBrie,Orange,andWalnutWrap,113broccoli,forEasyBroccoli“TaterTots,”147brownies,forEasyFudgyBrownies,162brownsugarsubstituteBestBBQNuts,150Five-IngredientSugar-FreeKetchup,39HomemadeSugar-FreeMapleSyrup,52

No-SugarTeriyakiSauce,40Three-IngredientSugar-FreeCaramelGlaze,47VegetarianEggplantCurrywithCauliBasmatiRice,136

burritos,asEasyBreakfastBurrito,84

CcakeFive-IngredientHeavenandHellCheesecake,158FlourlessFour-IngredientPeanutButterCakeinaMug,166InstantLemonCheesecakeYogurtParfaits,66One-Two-Three-Four-FiveCake,160Super-HealthyWaffles(orPancakes),62

carrotsComfortingChickenZoodleSoup,90IrresistibleCurriedVegetableWrap,107Pasta-FreeMinestronewithHam,96RichNo-PotatoClamChowder,94VegetarianEggplantCurrywithCauliBasmatiRice,136

cashewbutter,forEasyFluffyBread,53cauliflowerBetterthanMacaroniandCheese,126cauliflowerrice,32CauliRiceSeafoodPaella,138EasyCauliRiceMushroomandParmesanRisotto,142Four-IngredientCreamyCurriedChickenSaucewithMashedCauliflower,140MagicCauliflowerPopcorn,146QuickChorizoandCauliflowerBreakfastHash,86RichNo-PotatoClamChowder,94TheUltimateMasonJarSalad,104VegetarianEggplantCurrywithCauliBasmatiRice,136

celeryComfortingChickenZoodleSoup,90Pasta-FreeMinestronewithHam,96RichNo-PotatoClamChowder,94VegetarianEggplantCurrywithCauliBasmatiRice,136

cheddarcheeseBetterthanMacaroniandCheese,126Chef’sSaladwithBacon,97CozyCheeseburgerWrap,112Five-IngredientBLTLettuceWrap,114MagicCauliflowerPopcorn,146PuffyCheeseOmeletwithAvocado,82TastyTacoCasserole,143WholesomeCorn-FreeSpinachandArtichoke“Corn”Muffins,74

cheesecakeFive-IngredientHeavenandHellCheesecake,158InstantLemonCheesecakeYogurtParfaits,66

chiaseeds

JustLikeTortillaChips,145overviewof,30Starch-FreeHotCereal,70Super-HealthyWaffles(orPancakes),62

chickenbreastsQuickChickenFajitaPasta,132Starch-FreeWienerSchnitzels,128

chicken,cubedGreekSaladwithChickenandStrawberries,100TheUltimateMasonJarSalad,104

chicken,ground,forFour-IngredientCreamyCurriedChickenSaucewithMashedCauliflower,140chicken,shredded,forComfortingChickenZoodleSoup,90chickenstockCauliRiceSeafoodPaella,138ComfortingChickenZoodleSoup,90EasyCauliRiceMushroomandParmesanRisotto,142Pasta-FreeMinestronewithHam,96

chickenwings,forFive-IngredientMozzarellaChickenWings,127chocolatebenefitsof,34CreamyNo-SugarHotChocolate,180EasyFudgyBrownies,162Five-IngredientSugar-FreeChocolateHazelnutSpread,46FlourlessFour-IngredientPeanutButterCakeinaMug,166JoyfulChocolateAlmondSmoothie,65Low-SugarMilkChocolate,171QuickandRichLow-SugarChocolateMousse,156TrulySugar-FreeWhiteChocolate,172

chorizo,forQuickChorizoandCauliflowerBreakfastHash,86clams,forRichNo-PotatoClamChowder,94cocoabutterLow-SugarMilkChocolate,171TrulySugar-FreeWhiteChocolate,172

cocoapowderbenefitsof,34CreamyNo-SugarHotChocolate,180Five-IngredientSugar-FreeChocolateHazelnutSpread,46JoyfulChocolateAlmondSmoothie,65Low-SugarMilkChocolate,171QuickandRichLow-SugarChocolateMousse,156

coconutcreamCreamyNo-SugarHotChocolate,180HealthyPSL(PumpkinSpiceLatte),182QuickChickenFajitaPasta,132SplendidSun-DriedTomato,Basil,andPineNutMuffins,72SupremeOrangeCreamsicleShake,179

coconutflakes,forGrain-FreeGranola,68coconutflour

EasyFudgyBrownies,162HeartyBreakfastMuffinswithBaconandCheese,75Low-SugarCinnamonRaisinBread,54One-Two-Three-Four-FiveCake,160overviewof,30ScrummyStreusel-ToppedBlueberryMuffins,76Single-ServeTortilla,60Six-IngredientCaramelGlazedDonuts,170SplendidSun-DriedTomato,Basil,andPineNutMuffins,72Sugar-Free,Starch-FreePieCrust,58Super-HealthyWaffles(orPancakes),62

coconutmanna,forTrulySugar-FreeWhiteChocolate,172coconutmilkIrresistibleCurriedVegetableWrap,107ScrummyStreusel-ToppedBlueberryMuffins,76SimpleandSucculentSataySauce,44VegetarianEggplantCurrywithCauliBasmatiRice,136

coconutoilComfortingChickenZoodleSoup,90Grain-FreeGranola,68HealthyPSL(PumpkinSpiceLatte),182JoyfulChocolateAlmondSmoothie,65QuickPizzaOmelet,80ScrummyStreusel-ToppedBlueberryMuffins,76

condimentsFive-IngredientSugar-FreeKetchup,39FoolproofOne-MinuteMayo,41Low-SugarSweetandSourSauce,38No-SugarTeriyakiSauce,40SimpleandSucculentSataySauce,44

cookies,forCrunchyOne-Bowl,Five-IngredientCookies,164cottagecheese,forTheUltimateMasonJarSalad,104crackers,asTwo-IngredientCrackers,148creamcheeseFive-IngredientHeavenandHellCheesecake,158InstantLemonCheesecakeYogurtParfaits,66JustLikeTortillaChips,145StellarSpinachandCreamCheeseWrap,110Two-IngredientCrackers,148Two-MinuteRaspberryCreamCheeseBreakfastinaMug,78

crustFabulousPizzaFocacciafortheWholeFamily,120QuickGluten-FreeMicrowavePizza,119Sugar-Free,Starch-FreePieCrust,58VeganSugar-Free,Starch-FreePieCrust,59

cucumberChef’sSaladwithBacon,97GreekSaladwithChickenandStrawberries,100

QuickTunaSataySandwich,106TheUltimateMasonJarSalad,104

currypasteFifteen-MinuteThai-InspiredPumpkinSoup,92Four-IngredientCreamyCurriedChickenSaucewithMashedCauliflower,140IrresistibleCurriedVegetableWrap,107SimpleandSucculentSataySauce,44VegetarianEggplantCurrywithCauliBasmatiRice,136

Ddonuts,asSix-IngredientCaramelGlazedDonuts,170dressingChef’sSaladwithBacon,97FantasticFrenchDressing,42QuickRaspberryVinaigrette,43

Eeggplant,forVegetarianEggplantCurrywithCauliBasmatiRice,136eggsA-Cinch-to-MakeMeatloafinaMug,135BetterthanMacaroniandCheese,126Chef’sSaladwithBacon,97EasyBreakfastBurrito,84EasyBroccoli“TaterTots,”147EasyFluffyBread,53EasyFudgyBrownies,162EasySugar-FreeVanillaIceCream,155EffortlessEggSaladSandwich,105FabulousPizzaFocacciafortheWholeFamily,120Five-IngredientHeavenandHellCheesecake,158Five-IngredientOvernightSausageandEggBreakfastCasserole,83Five-IngredientSalmonDillQuiche,116FlourlessFour-IngredientPeanutButterCakeinaMug,166FoolproofOne-MinuteMayo,41Fuss-Free,Starch-FreeLasagna,122Guilt-FreePumpkinPie,159HeartyBreakfastMuffinswithBaconandCheese,75Low-SugarCinnamonRaisinBread,54LusciousLow-SugarFrenchToast,71One-MinuteOmeletinaMug,79One-Two-Three-Four-FiveCake,160PerfectFive-IngredientPeanutButterBread,55PuffyCheeseOmeletwithAvocado,82QuickandRichLow-SugarChocolateMousse,156QuickChorizoandCauliflowerBreakfastHash,86QuickGluten-FreeMicrowavePizza,119QuickPizzaOmelet,80RichSugar-FreeEggnog,183

ScrummyStreusel-ToppedBlueberryMuffins,76Single-ServeTortilla,60Six-IngredientCaramelGlazedDonuts,170SplendidSun-DriedTomato,Basil,andPineNutMuffins,72Starch-FreeWienerSchnitzels,128Sugar-Free,Starch-FreePieCrust,58Super-HealthyWaffles(orPancakes),62Two-MinuteMile-HighEnglishMuffininaMug,56Two-MinuteRaspberryCreamCheeseBreakfastinaMug,78WholesomeCorn-FreeSpinachandArtichoke“Corn”Muffins,74

eggwhiteproteinEasyFluffyBread,53overviewof,31

erythritolBasicSugar-FreeIcedTea,174BestBBQNuts,150CinnamonRoll–FlavoredAppleChips,152CrunchyOne-Bowl,Five-IngredientCookies,164EasyFudgyBrownies,162EasySugar-FreeStrawberryJam,50EasySugar-FreeVanillaIceCream,155Five-IngredientHeavenandHellCheesecake,158Five-IngredientSugar-FreeChocolateHazelnutSpread,46Five-IngredientSugar-FreeKetchup,39FlourlessFour-IngredientPeanutButterCakeinaMug,166Grain-FreeGranola,68Guilt-FreeLemonade,175Guilt-FreePumpkinPie,159HomemadeSugar-FreeMapleSyrup,52JoyfulChocolateAlmondSmoothie,65Low-SugarMilkChocolate,171Low-SugarOrangeMarmalade,48Low-SugarSweetandSourSauce,38LusciousKeyLimePieSmoothiewithaSecretIngredient,64No-SugarTeriyakiSauce,40One-Two-Three-Four-FiveCake,160overviewof,27PerfectFive-IngredientPeanutButterBread,55QuickandRichLow-SugarChocolateMousse,156RichSugar-FreeEggnog,183ScrummyStreusel-ToppedBlueberryMuffins,76Six-IngredientCaramelGlazedDonuts,170Sugar-FreeNatural-IngredientGummyBears,168Three-IngredientSugar-FreeCaramelGlaze,47TrulySugar-FreeWhiteChocolate,172VegetarianEggplantCurrywithCauliBasmatiRice,136

essentialoils,34extracts,34

FfajitasHomemadeFajitaSeasoning,132QuickChickenFajitaPasta,132

fats,35fennelEasyBouillabaisse,91VegetarianEggplantCurrywithCauliBasmatiRice,136

fetacheeseFifteen-MinuteSpringVegetableandFetaBreakfastHash,88GreekSaladwithChickenandStrawberries,100

fishCauliRiceSeafoodPaella,138EasyBouillabaisse,91

fishsauce,forSimpleandSucculentSataySauce,44fishstockCauliRiceSeafoodPaella,138EasyBouillabaisse,91RichNo-PotatoClamChowder,94

flavorings,34FrenchdressingBoldBeefSalad,102FantasticFrenchDressing,42GreekSaladwithChickenandStrawberries,100

GgarlicCauliRiceSeafoodPaella,138ComfortingChickenZoodleSoup,90EasyBouillabaisse,91FantasticFrenchDressing,42Fuss-Free,Starch-FreeLasagna,122No-SugarTeriyakiSauce,40Pasta-FreeMinestronewithHam,96QuickChickenFajitaPasta,132QuickChorizoandCauliflowerBreakfastHash,86SkinnyTunaPastawithShiratakiNoodles,130

gelatin,33gingerApplePie–InfusedWater,176No-SugarTeriyakiSauce,40TerrificTeriyakiPorkSandwich,108

glazeSix-IngredientCaramelGlazedDonuts,170Three-IngredientSugar-FreeCaramelGlaze,47

glucomannanHomemadeSugar-FreeMapleSyrup,52LusciousKeyLimePieSmoothiewithaSecretIngredient,64

overviewof,33granolaGrain-FreeGranola,68InstantLemonCheesecakeYogurtParfaits,66

greenbeansPasta-FreeMinestronewithHam,96TastyTacoCasserole,143

greenpeasCauliRiceSeafoodPaella,138VegetarianEggplantCurrywithCauliBasmatiRice,136

groundbeefA-Cinch-to-MakeMeatloafinaMug,135CozyCheeseburgerWrap,112TheEasiestSpaghettiBolognese,134Fuss-Free,Starch-FreeLasagna,122TastyTacoCasserole,143

guargum,33gummybears,asSugar-FreeNatural-IngredientGummyBears,168

HhamPasta-FreeMinestronewithHam,96QuickGluten-FreeMicrowavePizza,119QuickPizzaOmelet,80

hazelnutsBestBBQNuts,150Five-IngredientSugar-FreeChocolateHazelnutSpread,46

heavycreamBetterthanMacaroniandCheese,126CreamyNo-SugarHotChocolate,180EasySugar-FreeVanillaIceCream,155Fifteen-MinuteThai-InspiredPumpkinSoup,92Five-IngredientOvernightSausageandEggBreakfastCasserole,83Five-IngredientSalmonDillQuiche,116Four-IngredientCreamyCurriedChickenSaucewithMashedCauliflower,140Fuss-Free,Starch-FreeLasagna,122Guilt-FreePumpkinPie,159HealthyPSL(PumpkinSpiceLatte),182HeartyBreakfastMuffinswithBaconandCheese,75PuffyCheeseOmeletwithAvocado,82QuickandRichLow-SugarChocolateMousse,156QuickPizzaOmelet,80RichNo-PotatoClamChowder,94RichSugar-FreeEggnog,183SavoryRicottaButternutSquashTart,118ScrummyStreusel-ToppedBlueberryMuffins,76Six-IngredientCaramelGlazedDonuts,170SplendidSun-DriedTomato,Basil,andPineNutMuffins,72

SupremeOrangeCreamsicleShake,179Three-IngredientSugar-FreeCaramelGlaze,47WholesomeCorn-FreeSpinachandArtichoke“Corn”Muffins,74

Iicecream,asEasySugar-FreeVanillaIceCream,155icedtea,asBasicSugar-FreeIcedTea,174

Jjalapeñopeppers,forHeartyBreakfastMuffinswithBaconandCheese,75jamEasySugar-FreeStrawberryJam,50PerfectFive-IngredientPeanutButterBread,55

KketchupA-Cinch-to-MakeMeatloafinaMug,135Five-IngredientSugar-FreeKetchup,39SimpleandSucculentSataySauce,44

Llasagna,asFuss-Free,Starch-FreeLasagna,122lassi,asMightyMintLassi,178latte,asHealthyPSL(PumpkinSpiceLatte),182leeks,forIrresistibleCurriedVegetableWrap,107lemonjuiceBasicSugar-FreeIcedTea,174FantasticFrenchDressing,42Fifteen-MinuteSpringVegetableandFetaBreakfastHash,88Five-IngredientRoastedMackerelwithThymeandLemon,124Guilt-FreeLemonade,175InstantLemonCheesecakeYogurtParfaits,66RichNo-PotatoClamChowder,94SkinnyTunaPastawithShiratakiNoodles,130Sugar-FreeNatural-IngredientGummyBears,168

limeLusciousKeyLimePieSmoothiewithaSecretIngredient,64VegetarianEggplantCurrywithCauliBasmatiRice,136

Mmacadamianuts,forBestBBQNuts,150mackerel,asFive-IngredientRoastedMackerelwithThymeandLemon,124maplesyrupHomemadeSugar-FreeMapleSyrup,52LusciousLow-SugarFrenchToast,71

marmaladeLow-SugarCinnamonRaisinBread,54Low-SugarOrangeMarmalade,48

NutritiousBrie,Orange,andWalnutWrap,113SupremeOrangeCreamsicleShake,179

mayonnaiseCozyCheeseburgerWrap,112EffortlessEggSaladSandwich,105Five-IngredientBLTLettuceWrap,114FoolproofOne-MinuteMayo,41TerrificTeriyakiPorkSandwich,108

meatloaf,asA-Cinch-to-MakeMeatloafinaMug,135mintleaves,forMightyMintLassi,178MontereyJackcheese,forWholesomeCorn-FreeSpinachandArtichoke“Corn”Muffins,74mousse,asQuickandRichLow-SugarChocolateMousse,156mozzarellacheeseA-Cinch-to-MakeMeatloafinaMug,135BetterthanMacaroniandCheese,126EasyBroccoli“TaterTots,”147FabulousPizzaFocacciafortheWholeFamily,120Five-IngredientMozzarellaChickenWings,127Five-IngredientOvernightSausageandEggBreakfastCasserole,83Fuss-Free,Starch-FreeLasagna,122QuickGluten-FreeMicrowavePizza,119QuickPizzaOmelet,80TheUltimateMasonJarSalad,104

muffinsHeartyBreakfastMuffinswithBaconandCheese,75ScrummyStreusel-ToppedBlueberryMuffins,76SplendidSun-DriedTomato,Basil,andPineNutMuffins,72Two-MinuteMile-HighEnglishMuffininaMug,56WholesomeCorn-FreeSpinachandArtichoke“Corn”Muffins,74

mushroomsEasyBreakfastBurrito,84EasyCauliRiceMushroomandParmesanRisotto,142

musselsCauliRiceSeafoodPaella,138EasyBouillabaisse,91

NnutbuttersFive-IngredientSugar-FreeChocolateHazelnutSpread,46FlourlessFour-IngredientPeanutButterCakeinaMug,166JoyfulChocolateAlmondSmoothie,65overviewof,31PerfectFive-IngredientPeanutButterBread,55SimpleandSucculentSataySauce,44Starch-FreeHotCereal,70

nutritionalyeastEasyCauliRiceMushroomandParmesanRisotto,142JustLikeTortillaChips,145

OoliveoilBoldBeefSalad,102EasyBouillabaisse,91FabulousPizzaFocacciafortheWholeFamily,120FantasticFrenchDressing,42Fifteen-MinuteSpringVegetableandFetaBreakfastHash,88Five-IngredientMozzarellaChickenWings,127FoolproofOne-MinuteMayo,41Pasta-FreeMinestronewithHam,96QuickChickenFajitaPasta,132QuickRaspberryVinaigrette,43SkinnyTunaPastawithShiratakiNoodles,130Sugar-Free,Starch-FreePieCrust,58VeganSugar-Free,Starch-FreePieCrust,59

olivesEasyBreakfastBurrito,84GreekSaladwithChickenandStrawberries,100QuickPizzaOmelet,80

onionsCauliRiceSeafoodPaella,138ComfortingChickenZoodleSoup,90EasyBouillabaisse,91Fuss-Free,Starch-FreeLasagna,122GreekSaladwithChickenandStrawberries,100Pasta-FreeMinestronewithHam,96QuickChickenFajitaPasta,132QuickChorizoandCauliflowerBreakfastHash,86QuickTunaSataySandwich,106RichNo-PotatoClamChowder,94SkinnyTunaPastawithShiratakiNoodles,130TerrificTeriyakiPorkSandwich,108VegetarianEggplantCurrywithCauliBasmatiRice,136

orangejuice,forSugar-FreeNatural-IngredientGummyBears,168orangemarmaladeLow-SugarCinnamonRaisinBread,54Low-SugarOrangeMarmalade,48NutritiousBrie,Orange,andWalnutWrap,113SupremeOrangeCreamsicleShake,179

orangepeel,forEasyBouillabaisse,91

Ppaella,asCauliRiceSeafoodPaella,138pancakes,asSuper-HealthyWaffles(orPancakes),62parfaits,asInstantLemonCheesecakeYogurtParfaits,66ParmesancheeseTheEasiestSpaghettiBolognese,134EasyCauliRiceMushroomandParmesanRisotto,142Four-IngredientCreamyCurriedChickenSaucewithMashedCauliflower,140

Fuss-Free,Starch-FreeLasagna,122One-MinuteOmeletinaMug,79Pasta-FreeMinestronewithHam,96

pasta,substituting,32peanutbutterFlourlessFour-IngredientPeanutButterCakeinaMug,166PerfectFive-IngredientPeanutButterBread,55SimpleandSucculentSataySauce,44

peanuts,forSimpleandSucculentSataySauce,44pecansBestBBQNuts,150BoldBeefSalad,102Five-IngredientAvocado,BleuCheese,andPecanSalad,98Grain-FreeGranola,68ScrummyStreusel-ToppedBlueberryMuffins,76

pepperoniQuickGluten-FreeMicrowavePizza,119QuickPizzaOmelet,80

pieApplePie–InfusedWater,176Guilt-FreePumpkinPie,159LusciousKeyLimePieSmoothiewithaSecretIngredient,64Sugar-Free,Starch-FreePieCrust,58VeganSugar-Free,Starch-FreePieCrust,59

pinenuts,forSplendidSun-DriedTomato,Basil,andPineNutMuffins,72pizzaFabulousPizzaFocacciafortheWholeFamily,120QuickGluten-FreeMicrowavePizza,119QuickPizzaOmelet,84

plant-basedproteins,32polysaccharides,23,33popcorn,asMagicCauliflowerPopcorn,146porkchops,forStarch-FreeWienerSchnitzels,128pork,shredded,forTerrificTeriyakiPorkSandwich,108proteins,31,34psylliumhuskpowderEasyBroccoli“TaterTots,”147EasyFluffyBread,53Low-SugarCinnamonRaisinBread,54overviewof,30QuickGluten-FreeMicrowavePizza,119SavoryRicottaButternutSquashTart,118Single-ServeTortilla,60Starch-FreeWienerSchnitzels,128Sugar-Free,Starch-FreePieCrust,58Two-MinuteMile-HighEnglishMuffininaMug,56VeganSugar-Free,Starch-FreePieCrust,59

pumpkin

Fifteen-MinuteThai-InspiredPumpkinSoup,92Guilt-FreePumpkinPie,159HealthyPSL(PumpkinSpiceLatte),182

Rradishes,forFifteen-MinuteSpringVegetableandFetaBreakfastHash,88raisins,forLow-SugarCinnamonRaisinBread,54raspberriesQuickRaspberryVinaigrette,43Two-MinuteRaspberryCreamCheeseBreakfastinaMug,78

ricottacheese,forSavoryRicottaButternutSquashTart,118rumQuickandRichLow-SugarChocolateMousse,156RichSugar-FreeEggnog,183

SsaffronCauliRiceSeafoodPaella,138EasyBouillabaisse,91

saladsBoldBeefSalad,102Chef’sSaladwithBacon,97EffortlessEggSaladSandwich,105Five-IngredientAvocado,BleuCheese,andPecanSalad,98GreekSaladwithChickenandStrawberries,100QuickTunaSataySandwich,106TerrificTeriyakiPorkSandwich,108TheUltimateMasonJarSalad,104

salmon,forFive-IngredientSalmonDillQuiche,116sandwichesEffortlessEggSaladSandwich,105QuickTunaSataySandwich,106TerrificTeriyakiPorkSandwich,108

sataysauceSimpleandSucculentSataySauce,44QuickTunaSataySandwich,106

sausage,forFive-IngredientOvernightSausageandEggBreakfastCasserole,83schnitzels,asStarch-FreeWienerSchnitzels,128seafoodmix,forCauliRiceSeafoodPaella,138sesameseedsStellarSpinachandCreamCheeseWrap,110TerrificTeriyakiPorkSandwich,108

sherry,forNo-SugarTeriyakiSauce,40shiratakipastaTheEasiestSpaghettiBolognese,134overviewof,33Pasta-FreeMinestronewithHam,96QuickChickenFajitaPasta,132

SkinnyTunaPastawithShiratakiNoodles,130sirloin,forBoldBeefSalad,102smoothiesJoyfulChocolateAlmondSmoothie,65LusciousKeyLimePieSmoothiewithaSecretIngredient,64

soupsComfortingChickenZoodleSoup,90EasyBouillabaisse,91Fifteen-MinuteThai-InspiredPumpkinSoup,92Pasta-FreeMinestronewithHam,96RichNo-PotatoClamChowder,94

sourcreamChef’sSaladwithBacon,97EasySugar-FreeVanillaIceCream,155Five-IngredientHeavenandHellCheesecake,158

soysauceLow-SugarSweetandSourSauce,38No-SugarTeriyakiSauce,40

spicesandseasonings,33spinachFive-IngredientAvocado,BleuCheese,andPecanSalad,98StellarSpinachandCreamCheeseWrap,110WholesomeCorn-FreeSpinachandArtichoke“Corn”Muffins,74

sproutsIrresistibleCurriedVegetableWrap,107LusciousKeyLimePieSmoothiewithaSecretIngredient,64

squashaspastasubstitute,32SavoryRicottaButternutSquashTart,118VegetarianEggplantCurrywithCauliBasmatiRice,136

steviaBasicSugar-FreeIcedTea,174CreamyNo-SugarHotChocolate,180CrunchyOne-Bowl,Five-IngredientCookies,164EasyFluffyBread,53EasyFudgyBrownies,162EasySugar-FreeStrawberryJam,50Guilt-FreeLemonade,175HealthyPSL(PumpkinSpiceLatte),182InstantLemonCheesecakeYogurtParfaits,66Low-SugarCinnamonRaisinBread,54Low-SugarMilkChocolate,171Low-SugarOrangeMarmalade,48Low-SugarSweetandSourSauce,38LusciousLow-SugarFrenchToast,71MightyMintLassi,178QuickandRichLow-SugarChocolateMousse,156QuickRaspberryVinaigrette,43

RichSugar-FreeEggnog,183ScrummyStreusel-ToppedBlueberryMuffins,76SimpleandSucculentSataySauce,44Sugar-FreeNatural-IngredientGummyBears,168Super-HealthyWaffles(orPancakes),62SupremeOrangeCreamsicleShake,179TrulySugar-FreeWhiteChocolate,172Two-MinuteRaspberryCreamCheeseBreakfastinaMug,78

strawberriesEasySugar-FreeStrawberryJam,50GreekSaladwithChickenandStrawberries,100

sugaragavesyrup,22brainand,11brownsugar,21cardiovascularsystemand,12cellulose,23contemporarydietsand,9cornsyrup,22dairyproducts,28diabetesand,14disaccharides,19evaporatedcanejuice,21foodindustryand,10fructose,18,19,24galactose,19glucose,18,19,24glycogen,23gutfloraand,13high-fructosecornsyrup,24honey,22invertedsugarsyrup,22liverand,15maplesyrup,22molasses,22monosaccharides,18organicsugar,20rawsugar,21reduction,importanceof,9refinedsugar,20sorghum,23starch,23,24,29sucanat,20sucrose,20turbinadosugar,21weightand,14

sunflowerseeds,forGrain-FreeGranola,68sweetandsoursauce

EasyBreakfastBurrito,84Low-SugarSweetandSourSauce,38

SwisscheeseFive-IngredientSalmonDillQuiche,116HeartyBreakfastMuffinswithBaconandCheese,75

Ttatertots,asEasyBroccoli“TaterTots,”147tea,asBasicSugar-FreeIcedTea,174teriyakisauceNo-SugarTeriyakiSauce,40TerrificTeriyakiPorkSandwich,108

thickeners,33tomatoes,cannedEasyBouillabaisse,91Pasta-FreeMinestronewithHam,96TastyTacoCasserole,143

tomatoes,cherry,forFive-IngredientBLTLettuceWrap,114tomatoes,dicedCozyCheeseburgerWrap,112Five-IngredientOvernightSausageandEggBreakfastCasserole,83

tomatoes,sun-driedSkinnyTunaPastawithShiratakiNoodles,130SplendidSun-DriedTomato,Basil,andPineNutMuffins,72

tomatoes,wedgedChef’sSaladwithBacon,97GreekSaladwithChickenandStrawberries,100

tomatopasteCauliRiceSeafoodPaella,138Fuss-Free,Starch-FreeLasagna,122Low-SugarSweetandSourSauce,38QuickChickenFajitaPasta,132QuickGluten-FreeMicrowavePizza,119

tomatosauceTheEasiestSpaghettiBolognese,134Five-IngredientSugar-FreeKetchup,39Fuss-Free,Starch-FreeLasagna,122QuickPizzaOmelet,80

tortillasCozyCheeseburgerWrap,112EasyBreakfastBurrito,84NutritiousBrie,Orange,andWalnutWrap,113IrresistibleCurriedVegetableWrap,107JustLikeTortillaChips,145Single-ServeTortilla,60StellarSpinachandCreamCheeseWrap,110

tunaQuickTunaSataySandwich,106

SkinnyTunaPastawithShiratakiNoodles,130

Vveal,forStarch-FreeWienerSchnitzels,128vegetablestockEasyCauliRiceMushroomandParmesanRisotto,142Pasta-FreeMinestronewithHam,96

vinaigretteBoldBeefSalad,102Five-IngredientAvocado,BleuCheese,andPecanSalad,98GreekSaladwithChickenandStrawberries,100QuickRaspberryVinaigrette,43TheUltimateMasonJarSalad,104

Wwaffles,asSuper-HealthyWaffles(orPancakes),62walnutsEasyFudgyBrownies,162NutritiousBrie,Orange,andWalnutWrap,113TheUltimateMasonJarSalad,104

watercressFifteen-MinuteSpringVegetableandFetaBreakfastHash,88

wheyproteinpowderCrunchyOne-Bowl,Five-IngredientCookies,164EasyFluffyBread,53FabulousPizzaFocacciafortheWholeFamily,120Low-SugarCinnamonRaisinBread,54overview,31PerfectFive-IngredientPeanutButterBread,55Super-HealthyWaffles(orPancakes),62

whitechocolate,asTrulySugar-FreeWhiteChocolate,172wine,forEasyCauliRiceMushroomandParmesanRisotto,142wrapsCozyCheeseburgerWrap,112Five-IngredientBLTLettuceWrap,114IrresistibleCurriedVegetableWrap,107NutritiousBrie,Orange,andWalnutWrap,113StellarSpinachandCreamCheeseWrap,110

Xxanthangum,33EasySugar-FreeStrawberryJam,50Low-SugarSweetandSourSauce,38LusciousKeyLimePieSmoothiewithaSecretIngredient,64

YyogurtInstantLemonCheesecakeYogurtParfaits,66

LusciousKeyLimePieSmoothiewithaSecretIngredient,64MightyMintLassi,178

Zzoodles,forComfortingChickenZoodleSoup,90zucchiniComfortingChickenZoodleSoup,90Fifteen-MinuteSpringVegetableandFetaBreakfastHash,88Fuss-Free,Starch-FreeLasagna,122IrresistibleCurriedVegetableWrap,107aspastasubstitute,32VegetarianEggplantCurrywithCauliBasmatiRice,136

IWOULDLIKETODEDICATETHISBOOKTOMYSON,LEO,WHOISSIXYEARSOLDATTHETIMEOFWRITINGTHISBOOK.ALWAYSREMEMBERTHATHEALTHYFOODISTHESOURCEOFENERGY,LONGEVITY,AND,BELIEVEITORNOT,ITISTHEBEST

MEDICINEAVAILABLE.

©2018QuartoPublishingGroupUSAInc.Text©2018ElviiraKrebberPhotography©2018QuartoPublishingGroupUSAInc.

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Digitaledition:978-1-63159547-9Softcoveredition:978-1-59233779-8

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LibraryofCongressCataloging-in-PublicationDataKrebber,Elviira,author.Lowsugar,sosimple:100deliciouslow-sugar,low-carb,gluten-freerecipesforeatingcleanandlivinghealthy/ElviiraKrebber.

ISBN9781592337798(pbk.)1.Gluten-freediet--Recipes.2.Sugar-freediet--Recipes.3.Low-carbohydratediet--Recipes.RM237.86.K742017641.5/884--dc23LCCN2017027358

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Low Sugar, So Simple 100 Delicious Low-Sugar, Low-Carb, Gluten-Free Recipes for Eating Clean and...

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