Janine Collins, Editor of Your Family magazine and mom of three, made the decision to rid her life of added sugar and hasn’t looked back. Here she shares a typical sugar-free menu, plus her sugar-free starter kit.
Typical sugar-free menu
- Breakfast: Full fat yoghurt topped with a mix of coconut, almonds, nuts and seeds (I buy these in a mix).
- Lunch: A boiled egg with a piece of cheese or a chicken breast with a side of creamed spinach.
- Dinner: Chicken courgette pasta, or basically whatever the family is having, minus the carbs.
- Treat: Chocolate fat bomb — blend butter, Xylitol, cocoa and coconut oil and freeze as ice cubes
- Snacks: Biltong and nuts
Janine’s sugar-free starter kit
Here are six things you need to stock up on before embarking on your sugar-free trial. If there’s anything you don’t recognise, look for it at one of these sugar-free stockists.
- Xylitol — a natural, low-GI sweetener, use xylitol in place of sugar in any recipe that doesn’t require the sugar to caramelise, you can also use it in coffee or tea.
- Eggs — the easiest breakfast or lunch you can make.
- Full fat yoghurt — the protein will keep you fuller for longer, and while full fat yoghurt does contain sugar, it’s generally less sugar than you will find in low fat or fat free versions.
- Psyllium — sold in husk or powder form, plant-based psyllium is naturally high in fibre and low in carbs and is regularly used in gluten-free baking as a replacement for flour. I experimented with many grain-free flours, such as coconut flour and almond flour. You need to read up on how to substitute them for plain flour though, as they behave differently during the baking process.
- Biltong — a high protein snack that you can keep in your handbag.
- Nuts — high in heart-healthy unsaturated fats, protein and fibre, a small packet of nuts is the ultimate super snack, and so convenient.
- Coconut oil — having a teaspoon in your coffee keeps you full for ages and it’s a great dairy-free replacement for butter.
DISCLAIMER: Before starting any diet, you should speak to your doctor. You must not rely on the information on this website/newsletter as an alternative to medical advice from your doctor or other professional healthcare provider.