7 Days To Being
Sugar Free:
Your 7 day action plan to kick the sugar habit
Are you ready? Let’s start!
Day 1. Kill the cravings by eating ‘protein’
Protein helps us stay fuller for longer and keeps blood sugar levels stable. This is because foods
that contain ample amounts of protein (such as eggs, cheese and meat) release much slower
into the blood stream than foods high in carbohydrates. This gradual release in blood sugar
results in less chance of cravings, particularly of sweets.
Studies have shown that those who don't consume enough protein at meal times eat more so
make sure to include some protein-containing foods at every meal so that you are sufficiently
satisfied not to overeat at subsequent meals.
Without a doubt the best food sources of protein comes from animal based foods such as red
meat, poultry, fish and eggs but do realise that protein can also be obtained from nuts, seeds,
pulses, legumes, whole grains and low allergen protein powders.
Protein content of some common foods:
Food per 100grams
Protein content
Fillet steak, grilled
26.9g
Chicken breast, grilled
28.1g
Kangaroo steak, grilled
30.1g
Boiled egg (organic, free range) 13.2g
Red salmon, canned
21.9g
Try to eat every 3 hours as this will keep your blood sugar stable. If you are having meat based
protein such as lamb or beef, consider marinading it with lemon or lime juice to help break
down the protein to enable you to digest it better. Where possible choose to eat high quality
cuts.
Protein snack ideas:
To make a small amount use the food processor attachment for your stick mixer (Barmix). The
proportions below will make 4 balls. Place all ingredients in the food processor and whiz until
combined. It will look like granules. Pour into a bowl, separate into 4 and mould each pile into
a ball. Place into the fridge to harden.
Chocy Chia Balls
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15g ground chia seeds (I use a coffee grinder)
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20g whey protein powder
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20g coconut oil (available from health food stores)
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5g shredded or desiccated coconut
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1 tsp raw cocoa powder (available from health food store)
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1 sachet Natvia (3g)
Place all ingredients in the food processor and whiz until combined. It will look like granules.
Pour into a bowl, separate into 4 and mould each pile into a ball. Place into the fridge to
harden.
Apricot Burst Protein Balls
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2 organic dried apricots
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20g whey protein powder
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15g coconut oil. You can get it from health food stores)
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1 sachet (3g) Natvia
Place all ingredients in the food processor and whiz until combined. It will look like granules.
Pour into a bowl, separate into 4 and mould each pile into a ball. Place into the fridge to
harden.
Day 2. Drink more water
Our bodies are made up of more than 70% water hence why it’s so important. At a minimum
you should be aiming for 1.5 - 2 litres per day, more if you are fairly active. Ideally your water
will be filtered rather than from a tap to ensure the removal of contaminants such as copper
and lead which may leach from plumbing pipes as well as chemicals like chlorine used to
disinfect drinking water.
How to make your water more interesting:
Not everyone finds drinking plain water easy however there are lots of ways to make it more
palatable.
Herbal teas (with the exception of Green Tea) may be used in place of water, these are nice
both hot and cold. You can also add sliced fruit such as lemon, limes, mandarins, strawberries
or orange to water to make your water more interesting. The addition of fresh herbs is also
lovely (think fresh mint or slices of lemon verbena), thinly sliced ginger (great for warming up
the body on a cold day or even sliced cucumber will add a refreshing touch.
If you like to start your day with a bit of a ‘zing’, the addition of 1 teaspoon of apple cider
vinegar will help, it also aids digestion and help to balance unstable blood sugar levels. Fizzy
water (that is water that has been carbonated) is okay too and contrary to rumours will not
leach minerals from your bones contributing to osteoporosis (this is only relevant to soft drinks
such as Coke).
Can’t remember to drink your water? Try these tips:
Carry a bottle of water everywhere with you and have some strategically placed in the
car on your desk at work and beside your bedside table. If it’s right in front of you, you’re
more likely to drink it.
If you work in front of a computer, set a reminder on your computer to go off on the hour
to remind you to drink some water. If you don’t work in front of a computer you may like to
set a reminder on your phone instead.
Cut out the coffee, chai and black tea and replace it with a herbal tea such as
peppermint or chamomile.
If you’re out at dinner or a function, drink water instead of alcohol or soft drink.
Visit a speciality tea shop (such as T2) and purchase a selection of interesting teas.
Remember:
Water is essential to control temperature, nutrient absorption, keep your skin looking plump and
juicy as well as to remove toxins. It also helps to lubricate joints. Dehydration occurs when the
intake of water is less than the amount of water lost through sweat and urine. It results in poor
circulation, impaired sleep, dry skin, joint problems, and constipation and digestive disorders.
Many people balk at drinking 8 glasses of water a day complaining of spending their life in the
loo. At times 2 litres may be overkill for some, but there may be times when it's not enough. The
easiest way to gauge your water requirements is by checking the colour of your urine. Provided
you're not taking a multi vitamin or B2 supplement, which turns urine an unnatural bright yellow,
your urine should be clear and pale yellow with little or no odour. If it is concentrated, strong
smelling and a deep yellow colour you're not drinking enough water.
Thirst is the body's natural mechanism for detecting dehydration, but many respond to thirst by
drinking anything other than water. This month, when you feel thirsty, drink water and only
water.
Day 3. Sweet relief- Sweet fruit and sweet veggies
Fruits and vegetables are brimming with vitamins, fibre and phyto chemicals that will recharge
your nutrient levels to eliminate cravings. Note that cravings are often just a sign of a blood
sugar imbalance or nutritional deficiency. Cravings can easily be ameliorated by having 2-3
pieces of fruit. Low energy and fatigue can also be remedied by having some fruit and
vegetables. This is because carbohydrates are our number one source of energy. If you are
suffering from flagging energy it may be that you need to increase your "good" carbohydrate
sources in the form of fruit and veggies.
Something I have found useful is having a variety of your favourite fresh fruits and vegetables
stationed prominently around the house so that they are visible to the eye. When and if you
have a craving for sweets, turn to these first.
If you are still craving something sweet after (and only after!!!) you have consumed your fruit try
one of healthy alternative dessert recipes located in this booklet. These are great healthy
alternatives to conventional cakes and muffins that contain ample refined sugar.
Day 4. Planning & organisation: poor organisation
leads to poor food choices
“If you don’t have time to plan...you plan to fail”
Just like all areas of life, when you have a plan, things generally flow smoothly. Contrary to this
when you are not organised you are generally doomed for failure.
Picture this scenario. You finish work after a long day and you’re tired. You don’t have any
good quality food in the house or some healthy recipes for some quick, easy meals. At times
like this it can be all too easy to make the unhealthy choice of take away pizza. You get the
pizza, eat more then you should have and generally feel rubbish, mostly because you have
sabotaged yourself and are now further away from your goal.
Now picture the following scenario.
You finish work after a long day and you’re tired. You get home and heat up the beautiful big
pot of soup you made at the weekend after you went shopping. Or you tuck into the salad or
stir fry that only took minutes to prepare. You feel nourished, satisfied and full. You congratulate
yourself on being organised and nourishing your body with healthy food.
Which scenario sounds better?
Remember that planning and organisation are essential skills required to help you reach your
goal of being sugar free. Planning and organisation also helps to reduce stress because when
you’re organised things have a habit of running smoothly. Brain-storm what you need to do so
that you can be organised and succeed at achieving your goal.
Here are some ideas:
Create a weekly meal planner
Prepare meals in advance
Make extra portions and freeze to have when you’re too tired to cook
Have a list to take with you when grocery shopping & don’t deviate from it
Identify obstacles that your prevent you from reaching your goal (e.g. partner offering you
chocolate)
Have some quick throw-together meals (my favourite is an omelette, it can be whipped up
quicker than it takes you to order pizza)
Most importantly before starting this program, make sure you have a good understanding of
what foods are allowed and not allowed on the program.
Day 5. Clean out your cupboards & fridge
Now that you know all the different forms sugar can come in on a label, the second thing you
need to do is give your cupboards and fridge a good clean out! It’s actually quite exciting
because you never know what you’ll find lingering around!
Believe me when I say that there is something truly invigorating and liberating about throwing
all the junk out! Don’t make the mistake of keeping (hoarding!) anything with sugar in it. Why?
Well it’s important not to have anything remotely tempting in the house, think of it this way, an
alcoholic wanting to give up alcohol wouldn’t keep bottles of alcohol in the house would he?
So you as a sugar addict shouldn’t keep anything sugary in the house either. Worried about
waste? Bring it to work & share it round or give it away to someone else like a neighbour.
Now that you’ve given your house a good sugar clean-out, you need to shop and fill your
cupboards and fridge with healthy alternatives like fresh fruit and vegetables.
Day 6. Your new way of shopping
“Oh wow! I didn’t know there was sugar in that...”
Learn to read labels or better still avoid labels all together. By prioritising whole foods such as
fruit and vegetables which typically don’t come in a tin or packet you will be automatically
prevented from consuming ‘added sugars’.
We all know that there’s loads of sugar in things like lollies and soft drink (a coke has 15
teaspoons to be precise!) but did you know there are also plenty of hidden sugars in foods that
you wouldn’t even imagine sugar to be in. Remember, that most of the sugar we eat doesn't
come from us sprinkling it on food, it's added before we buy it.
Examples of this include:
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200g Yogurt (6-8 teaspoons): Typically, the lower a yoghurt is in fat, the higher it is in sugar
or artificial sweeteners. One small tub may contain as many as six teaspoons of sugar
(some in the form of natural sugars from fruit and milk, some added sugar). For a healthier
snack, choose plain natural yoghurt with active live cultures and add your own fruit.
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1 mixed berry bran muffin (8 teaspoons of sugar): Don't be fooled into thinking a muffin is a
healthy snack just because it says it's low in fat or high in fibre. In terms of sugar, most
commercial muffins contain about eight teaspoons, making them no better than a piece
of cake.
Beware! When you’re reading a label it won’t always say “contains sugar”. Sugar comes under
the guise of many different names, here’s just a few:
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Agave nectar
Sucrose
Brown sugar
Cane sugar
Fructose
Maltodextrin
Maple syrup
Evaporated cane juice
Dextrose
Treacle
Caramel
Golden syrup
Barley malt
Glucose
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White sugar
Castor sugar
Icing sugar/mixture
Polydextrose
Maltose
Galactose
Mannose
Lactose
Syrup
Raw sugar
Demerara
Muscovado sugar
Blackstrap molasses
Coconut sugar
Knowing how to read a label is very important if you are trying to minimise your intake of
added sugars. It also makes it easier to make a healthier choice as you are able to compare
brands which on the surface may look alike but may differ nutritionally.
When looking at a label to decipher how much sugar is in a product we are most interested in
its carbohydrate content. On most labels you will see that carbohydrates are broken down into
two sections: ‘total carbohydrates’ and’ carbohydrates from sugars’.
The section ‘carbohydrates from sugars’ is what we are most interested in as it allows us to
calculate exactly how much sugar is in the product.
If we look at the example of the strawberry yogurt below we can see that per serve it contains
18.6grams of sugar (which by the way is the equivilant of 5 teaspoons of sugar-eek!). This
means that all of the carbohydrates in the yogurt come from sugar, not a good thing unless it’s
a fruit or vegetable.
Another way we can get an idea of a products sugar content is to check the list of ingredients.
Ingredients are listed in descending order by weight. So if you see sugar listed among the first
few ingredients (as in the yogurt example below), the product is likely to be high added sugar;
again not a good thing.
Day 7. Get enough sleep and reduce stress
How common is it for you to turn to refined sugar such as lollies or biscuits to rescue you
anytime you’re having an energy slump or you haven’t had enough sleep?
It’s really important you get enough sleep. Anytime that you’re tired and fatigued your body
will crave sweet foods for fuel. At minimum most people need 9+ hours of sleep each night.
If you’re someone that reaches for sugar every time that you’re stressed then we need to talk
about different (healthier) ways in which we can help you manage your stress.
As well as sleep, pencil in some ‘nourish time’ each day. Studies have shown that sugar has an
opiate like effect in the brain so to prevent us feeling totally deprived and low when it’s taken
out you need to make sure you nourish yourself in other ways. Engage in some other form of
pleasurable-reward activity for example having a pedicure or a massage.
Most importantly turn of the TV. TV (especially prime time TV) is full of adverts trying to entice
you into buying sweet treats. Marketers spend thousands of dollars into trying (usually very
successfully) to brain wash you into desiring their product, whether that be “refreshing” coca
cola or a delectable ice-cream when in fact you may actual fact you may never have even
thought about those foods if the ads had not come up. Rather then watching television why
not read an article or book from our recommended reading list. Apart from temptation, it will
further empower and motivate you to reach your desired goal.
The Dark Side Of Sugar
Without a doubt sugar is the most destructive food in modern diets and it’s what your body
makes fat from. Yes that’s right, fat is made from sugar not fat.
Why is sugar so bad?
Because it is concentrated energy. For the regular person in the street they have no hope of
turning all the sugar that’s found in many of the foods we eat into energy. An Olympic athlete,
yes… but us, no. Any excess sugar in your system will just be converted into body fat and sent
away to be stored on your belly, butt and thighs.
Plus refined sugar has been found to supress your immune system. So if you are ever sick the
worst thing you can do is eat sugar.
Here are some facts about the common sugars we eat…
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White sugar is the end product of sugar refining. The white sugar crystals are what’s left
over after all the ‘impurities’ have been removed. White sugar is the reference product for
the GI and sweetness scales. In Australia it is sourced from sugar cane. Australia is the
largest consumer of sugar per person globally. The average Australian uses is 50Kg a year
whereas Americans use 33kg and the Japanese 20Kg a year. Many researchers have
linked it with serious metabolic diseases like obesity, diabetes, cancer, cardiovascular
disease and dementia.
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Raw sugar isn’t actually raw. It is just larger crystals of refined sugar.
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Brown Sugar is white sugar that has had some of the ‘impurities’ like molasses added back
in to give it a brownish colour.
Artificial Pleasure: Why you need to avoid
artificial sweeteners
When cutting out sugar one of the worst things you can do is to replace it with artificial sugar or
sweeteners, an example of this is swapping regular Coke for Diet Coke (a big no!)
Why?
Artificial sweeteners have been linked to a wide range of chronic diseases in animal studies as
well as many individual human case reports.
Need more of a reason?
Studies show that people who drink ‘diet’ artificial sweetened laden soft drinks are more likely
to gain weight than those who don’t. Here are some of the most common sweeteners you will
find at the supermarket and why you should avoid them:
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Aspartame (also known as Nutra sweet and Equal) is the sweetener you will find in
carbonated soft drinks such as Diet Coke and Nestle Diet Yogurt. When digested
aspartame is broken down into the compounds phenylalanine, aspartic acid and
methanol. Some scientists believe that these isolated components can produce potential
problems with the brain, nervous system and muscles. Worse still Aspartame has been
found to cause lymphoma cancers and leukaemias in rats.
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Acesulfame-K or potassium Acesulfame is another widely used sweetener that can be
found in products such as Coke Zero, CSR heart Smart Sticks, Yoplait Diet yogurt and Red
Bull. Despite poor-quality toxicity tests, acesulfame potassium has been approved as a
sweetener; another one to avoid at all costs.
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Saccharin was discovered in 1897 by chance while investigators were compounding
chemicals. It was originally produced from toluene a coal derivate and solvent. It is unable
to be broken down by the body and passes undigested in the urine. Saccharin has been
found to promote cancer in rat studies.
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Sucralose also known as Splenda was discovered in England from a compound made
from sugar and was further developed by Johnson & Johnson. It is 600 times sweeter than
sugar. Rat studies demonstrate amongst other things shrinking of the thymus gland (very
important for immunity), enlargement of the liver and kidneys.
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Cyclamate is the sweetener found in Aeroplane Jelly Light and Cottees diet cordial. It was
banned in the United States in the 1970’s due to its cancer promoting properties but
continues to be used in Australia because it does cost much to manufacture.
Sugar Alcohols – the new kids on the block
Sugar alcohols are a type of carbohydrate used to sweeten certain types of foods (think low
joule jam and chewing gum). Unlike the name suggests sugar alcohols actually don’t contain
any sugar or alcohol. They are popular sweeteners because when you eat them they are only
partially digested. But you need to exercise restraint using them because when consumed in
excess they produce symptoms such as gas, diarrhoea and bloating.
The most common sugar alcohols you will find in foods include:
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Xylitol, the most popular sugar alcohol. It has a similar sweetness and appearance to sugar
but only contains 62% of the calories. Xylitol does not produce blood sugar spikes as it is low
GI so is suitable for diabetics.
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Maltitol has 75-90% of the sweetness of sugar and contain 52% of the calories. It may trigger
digestive complaints at a relatively low amount; one study demonstrated 40 grams of
maltitol induced abdominal pain. Maltitol has also been linked with excessive gas and
flatulence because the digestive system cannot digest it.
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Erythritol is 60 to70% as sweet as sugar but only has 5% of its calories. In some countries it is
labelled as zero calories. The body can absorb it, however it is excreted without being
digested, and thus does not produce the laxative issues other sugar alcohols. Doses over
50g may produce nausea and gas in the gut.
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Sorbitol has 50% of the sweetness of sugar with a 65% of the calories. The body metabolises
sorbitol slowly and the undigested part may produce severe gastric discomfort. Those with
Irritable Bowel Syndrome may experience aggravation of symptoms.
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Isomalt contains 50% of the sweetness and calories of sugar so to obtain the same
sweetness you need to double the amount. 50 grams or more per day may promote
diarrhoea and gastric discomfort.
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Lactitol has 40% of the sweetness of sugar and 52% of calories. It is used mainly in
manufactured foods promoted as low calorie or fat.
Healthy Natural Sweeteners
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There are many real natural sweeteners that haven’t been heavily refined and retain most
of their nutrients. You can add these back into your diet once you’ve broken your sugar
addiction. We recommend once you’re back in control of your sugar intake you only
consume these in strict moderation. That’s because it’s way too easy to get hooked on
sugar again. All natural and nutritive sweeteners have variable amounts of sucrose,
glucose and fructose. Large amounts of fructose have been linked to dysregulation of the
hormone leptin. Leptin controls satiety and when unbalanced can cause elevated
triglycerides and uric acid, glucose intolerance and insulin resistance.
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Stevia is sweetener from plant originally found in South American but is now cultivated
elsewhere, China now being the major producer. Raw dry stevia powder was used by
natives as medicine and is 30-45 times sweeter than sugar. But the compound that gives
stevia its sweetness, when isolated, is 250-300 times sweeter than sugar. However while
sweet like sugar stevia doesn’t taste like sugar and can have a bitter after taste. The great
thing about stevia when is that it doesn’t have any calories or impact on blood sugar. Our
recommendation is it’s safe to use.
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Agave nectar is produced in South Africa and Mexico from the Agave cactus, the same
plant from which Tequila is made. It is not a traditional sweetener. Production started in the
1990s. Is high in fructose which gives it a GI between 11 to 30. Dark agave is produced at
low temperatures using a natural fermentation process and has the best concentration of
enzymes and minerals. So beware of the lighter coloured agave syrups because they
won’t be as nutritious.
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Maple sugar and syrup. Originally consumed by Canadian and American Indians and was
widely used by settlers until cane sugar took over because it was much cheaper. Only use
100% maple syrup. Maple flavoured syrup is just sugar cane syrup with a maple flavouring
added.
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Molasses is the by-product of sugar refining and has a bitter-sweet taste. It is what’s left
over once the sugar crystals have been removed. Molasses is a thick syrup with a dark
blackish colour. It still contains most of the minerals naturally found in the raw cane sugar
juice. Only use organic molasses because sugar cane is heavily sprayed with pesticides.
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Honey has a long history of use as a healthy medicinal sweetener. It is loaded with
minerals, vitamins and enzymes that alkalise the body. Unfortunately commercial honey is
heat treated which destroys many of its medicinal qualities. Untreated honey is called raw
honey. Be aware though that honey is still a sugar product. So initially you need to stay off
honey too but once you’ve got your sugar intake under control it is a fantastic sweetener
to use in moderation.
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Coconut sugar is produced from the sap of coconut palm flowers. It has a GI of 35 and is
rich in the minerals iron, potassium, magnesium and zinc. It also contains B vitamins.
Regrettably some manufacturers mix it with undisclosed amounts of cane sugar. To avoid
this buy an organic type. Again this is a sugar so eliminate it initially and reintroduce once
you’ve got sugar intake under control.
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Palm sugar is different from coconut sugar even the names are used interchangeably. Is
produced from the stem of palm trees like date, sago and sugar. Eliminate initially and
reintroduce later on.
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Dates sugar is a raw product made from ground dry dates. It has a similar sweetness to
sugar, but also contains fibre, minerals, antioxidants and vitamins. Dates are healthy but
because you are kicking your sweet addiction you need to cut them out initially but are
are fantastic sweet treat for later on.
Helping the
kids go sugar
free
Sugar Free Tips for your child’s lunch box
What we put in our kids school lunch boxes is an important issue… we want the lunchbox to be
healthy and nutritious. But also tasty and attractive enough for the kids to want to eat it. After
putting a lot of effort into making a healthy lunchbox the last thing a mum wants is to have it
returned not eaten. But on the other hand mums also don't want their child to be known as the
weird kid who only gets mung bean sprouts and sunflower loaf.
Other factors to consider when putting together a lunchbox is that the foods have to withstand
the burning Aussie summer heat. We don’t want any give our kids a dose of food poisoning.
Plus there’s the fact that there’s an ever increasing number of kids with allergies to healthy
foods like nuts and eggs. Many schools are now nut free so you will need to take this into
consideration when preparing their lunchbox.
Supermarkets are filled with alluring treats marketed towards lunchboxes but most of these are
expensive, nutritionally empty and should be kept as treats rather than an everyday
occurrence as they tend to be high sugar/sodium items.
So from a nutritional perspective what does work for school lunches?
Here are some ideas… (Tip: Pack lunches with a freezer gel to keep the food nice & cold &
help prevent food poisoning).
For those of you with a little more time on your hands to make items from scratch (which we
highly recommend) we have some recipe ideas for items to replace the sandwich in your
child's lunchbox. Many of these can be prepared for dinner & the extras taken for the next
day’s lunch…
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Roast chicken drumsticks/wings
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Fun fried rice (recipe attached)
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Rice Paper Rolls
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Baked Falafels
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Mini savoury frittatas...a great way to hide veggies!
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Sushi made using quinoa rather than rice
Sandwiches
Most kids can't go past a sandwich however there are lots of poor quality breads out there and
most kids get an excessive exposure to wheat. If your child is a white bread fanatic, try a
compromise and use one slice of white and one of brown. But best of all use a good quality
gluten free bread such as corn, buckwheat or rice bread. It’s also best not to have sandwiches
every day, variety is the spice of life so you could try corn crackers or rice cakes too.
Spreads: Instead of butter or margarine why not spread breads with avocado or a dip such as
hommous?
Fill the bread/crackers with some sort of protein to ensure your child’s blood sugar levels stay
stable, ensuring they maintain good concentration throughout the day (e.g. tuna or salmon,
chicken or turkey breast or cheese). Add some salad veggies like tomato, grated carrot or
grilled veggies like zucchini, eggplant & capsicum to ensure they get their fruit and vegetable
quota for the day.
Some sandwich ideas include:
Tuna, corn, cucumber & lettuce
Salmon, avocado & grated carrot
Chicken, beetroot & capsicum
Ricotta & sliced banana
Tahini & sliced banana
Edam cheese, tomato & grilled zucchini
Falafel with hummus & tabouli
Morning tea ideas & other snacks for the lunchbox…
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Banana Rock cakes
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Chocolate Balls
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Half a corn-on-the-cob
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Veggie sticks (e.g. cucumber) with dip such as hommous
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A small packet of home-made trail mix containing a small handful of shredded
coconut (preservative free), a teaspoon each of dried chopped apple and sultanas
and some air-popped popcorn you've made at home on the stove.
...Plus add 1-2 pieces of seasonal fruit (or to make them more exciting you could make a
fruit kebab)and a bottle of water to the lunchbox...and voila, you have a healthy packed
lunch...!
The Psychology of getting kids to eat healthier food
The majority of our clients at Happy & Healthy Wellbeing Centre are mothers and so it is
common for us to hear about their kids' fussy eating habits. Interestingly, the majority of these
kids are only 'fussy' and 'picky' when it comes to fruit and veggies, not high sugar foods like
chocolate, ice cream, packets of chips or snack bars such as LCMs or Milo bars!
We know that many Aussie children do not meet the 5 serves of veggies and 2 serves of fruit
minimum as set out by the government -- is this because they're too busy eating other things?
Here's some tips on how you can encourage your kids to quit the sugar.
1. Avoid excessive amounts of sugary snacks close to dinner time. Any child allowed to eat
muesli bars, chocolate or snack bars, packets of chips, popcorn and other snack foods around
5pm or later, will not be hungry at dinner time. So stop the snacks, and if your child refuses to
eat dinner, then remind them they need to forfeit dessert or any after dinner treats. -- if they are
not hungry enough to eat dinner then they certainly don't need anything else.
Kids can be very persuasive when it comes to getting out of eating foods they don't want eat.
And are equally good at getting into foods they do want to eat. The only barrier to this is you
as their parent or guardian. Children, just like us, need certain boundaries to adhere to. They
need to understand that eating a wide range of healthy food is essential to ensure their overall
health and well-being and that treats are just that, a 'treat', not an everyday food.
2. Acknowledge that when your children are young, it's you the parent who ultimately decides
what they eat. Peer pressure and media may influence what kids do or don't eat, but it's
parents who pay for and prepare the food. They therefore have the most control. It's important
that you acknowledge that you are an example to your kids. While they are very young
(preschool age), they will most likely follow suit when you do something. I can attest to this. I
puree fruit and veggies for my little one and notice she will eat much more if I have one spoon
first and then give her one.
3. While there’s no need to force feed food down your child's throat, don't give up to quickly.
Research shows that early repeated exposure to different types of foods is needed. Sometimes
it can take about 15 tries before you can really determine if your child dislikes a food.
Persistence is the key (as well as lots of patience on your part). The next two points will help you
show them how to enjoy these foods.
4. Within reason, let your child choose the healthy food they are going to eat by using neurolinguistic programming to coach your child into making better food choices. For example,
rather than asking your child if they want vegetables with dinner, say "We have carrots,
cauliflower, pumpkin, snow peas, onions and broccoli in the fridge, which three would you like
to have today in your dinner? Your child still gets to make a choice, and you know they will
have some healthy options on their plate.
Getting your child to help with the menu planning and preparing of veggies (eg. washing the
veggies, peeling the potatoes) also increases the chances of your child eating and enjoying
the meal more because they have helped to create it.
5. Make food look and taste attractive. This is obvious but often gets forgotten. Most kids tend
to be very visual so if a meal looks unattractive they are more likely to reject it. However you
can use this to your advantage by getting them to help you arrange it.
Vary your vegetables and fruit, try new recipes, eat in season and make veggies part of a meal
rather than a boring side dish: oven roasted pumpkin on top of home-made pizza is more
appealing than boiled pumpkin plonked on the side of your child's plate.
Recipes for kids:
Banana Berry Breakfast Smoothie
This smoothie is a great breakfast when you don’t have a lot of time to make the kids breakfast.
Ingredients:
•
1/2 cup of berries
•
1 small banana
•
150ml water
•
2 tbsp Linseeds, almond & sunflower seeds (LSA)
•
2 tbsp protein powder (purchase this from the clinic)
Blend all the ingredients together. Serve. To slip in some ‘hidden’ vegetables, throw in a small
amount of English or baby spinach when you are blending. The kids won’t be able to taste it
but it will turn the smoothie a cool green colour and add to their veggie intake for the day. You
can give the smoothie an interesting name like monsters potion. Serves 1.
Cheesy-Frittata
These mini frittatas are packed full of protein to keep blood sugar levels stable for optimal
concentration.
•
1 small onion, finely chopped
•
1 tbsp oil
•
1 small zucchini, grated
•
5 eggs
•
½ cup ricotta
•
1 tbsp herbs of choice
•
2 tbsp parmesan
Heat olive oil in a frying pan on low heat. Add the onion and sauté on low heat, stirring
occasionally for 5 minutes so the onion softens but not browns. Add the zucchini and sauté for
another 5 minutes then take off heat and put to one side. In a bowl, gently whisk the eggs,
ricotta and herb until just combined. Then gently mix in the onion and zucchini. Using a soup
ladle, fill each muffin hole with egg mixture. Sprinkle with parmesan and bake for 15-20 minutes,
until the frittata feels firm. Cool in tin for a few minutes then serve.
Banana & cinnamon Quinoa Porridge
Quinoa makes a great gluten and wheat free option for breakfast. This can be made the night
before if you are short on time. Just add the banana on the day you are eating.
•
1/2 cup quinoa
•
1.5 cups water
•
0.5 cup coconut milk
•
1 ripe banana
•
2 tbsp walnuts, toasted and roughly chopped
•
1 tbsp grated or shredded coconut
•
1 tbsp cinnamon
•
1 tbsp chia seeds
Rinse quinoa under cold water and drain. Bring water to the boil in a saucepan and add
quinoa. Cook for about 15 minutes, until water is absorbed and grains are fluffy. Cool, add
coconut milk and refrigerate overnight. When ready to eat, reheat quinoa and coconut milk in
a saucepan, stirring occasionally. Add chopped banana and half the walnuts. Add agave
nectar or honey and stir. When hot, pour into a serving bowl. Top with remaining walnuts,
grated coconut and chia seeds, and sprinkle with cinnamon.
Dinners/Lunches
Fun Fried Rice (serves 4)
This is lovely & you and kids won’t be able to tell it doesn’t contain any rice!!! This will provide
loads of veggies for your kids.
•
400g cauliflower florets (about ½ a small cauliflower)
•
100g onion, finely chopped
•
75g carrot, cut into small cubes
•
70g mushrooms, finely chopped
•
50g peas
•
20g spring onions/shallots finely sliced
•
20g fresh ginger, grated
•
2 free range eggs, whisked
•
4 slices of bacon cut into really small cubes
•
60g cooked shredded chicken or steak
•
1 tsp coconut oil
•
2-3 tbsp gluten free soy sauce or tamari (wheat free soy sauce)
•
30ml fish sauce
In a small pan heat some oil and when it is warm add your whisked eggs, season with salt &
pepper & make into a thin omelette. Set aside to cool. When it is cool, grab a knife and cut it
into thin shreds. Place to one side.
With your food processor blitz the cauliflower into small pieces the size of rice. If you don’t have
a food processor, use a knife to cut the florets into tiny pieces the size of rice (this is messy, they
go everywhere so make sure you have a clean surface). Place aside.
Heat the oil on medium heat and fry the onions until they are golden. Add the ginger, carrots
and mushrooms, season with salt and pepper & stir fry for a few minutes until the vegetables
have started to soften & the ginger becomes aromatic. Remove from the pan and place aside
in a separate bowl.
In a large frying pan heat the remaining oil & fry the bacon until it becomes crispy. Add the
cauliflower, the carrots, onion, mushrooms, peas, steak/chicken and ginger to the same pan
as the bacon and keep stirring to prevent sticking. When the cauliflower is tender but not
soggy you know it is ready. Add the fish sauce and tamari/soy sauce to suit your taste & stir
through the shallots. Serve.
Avocado & Chicken Quinoa Sushi
makes about 6 – 8 rolls
Ingredients:
1 sushi rolling mat
1 1/2 cups quinoa, cooked
1 teaspoon organic rice vinegar
1/2 teaspoon ground ginger
1/2 teaspoon salt
6 – 8 seaweed sheets
1 cucumber, cut into thin slices
1 ripe avocado, cut into thin slices
1 cup of steamed chicken breast, shredded
3 spring onions, greens removed, thinly sliced lengthwise
2 small carrot, julienned
6 – 8 butter lettuce leaves, cut in half lengthwise
Gluten free soy sauce for dipping
First prepare you quinoa. Add 3 cups water and 1 1/2 cups dry quinoa into a small sauce pan
and bring to a boil. Cover and turn down to simmer for 8 – 10 minutes. When the water has
been absorbed and the quinoa is nice and fluffy, add the rice vinegar, ginger and salt. Toss
well to combine. Let the quinoa cool completely in the fridge while you prepare your filling
ingredients.
To assemble the rolls, lay the sushi rolling mat flat on a table or cutting board. Place one sheet
of nori on the mat, shiny side down. Scoop about 1/4 cup of the quinoa onto the nori and with
wet hands, spread it out into a thin layer over the nori, leaving about a 1 inch band uncovered
along the edge farthest from you.
Lay the lettuce leaves down first, then top with avocado, chicken, cucumber, carrots, and
spring onions. Lift the edge of the mat that is closest to you with your thumbs, holding the filling
ingredients in place with your middle fingers. Roll the mat over the ingredients, pulling back
and tightening it after each rollover. Wet the uncovered edge and roll through. Gently
squeeze the rolled mat around the nori roll and remove from the mat. Slice with a sharp wet
knife and serve with gluten-free soy sauce.
Sweet treats
Pumpkin Pancakes
•
170g pumpkin, steamed and then left to dry.
•
1 egg white
•
1 egg
•
200g ricotta
•
30g coconut cream
•
Salt and pepper
Place all ingredients in a food processor and whiz.
Line a baking tray with baking paper. On it place 2 egg rings smeared with butter on the inside.
Spoon enough of the mixture into the egg rings to fill them 2/3 up. Alternatively use a cupcake
tray to make mini pancakes. Lightly butter the wells and then place 1 heaped tablespoon of
the mixture in each well. Place trays in a preheated oven at 200 degrees Celsius and bake until
they start to brown (15-20 min).
The larger pancakes are to eat for a meal and the smaller ones for snacks.
Variations: instead of putting ricotta in the mixture you could try feta. Or make the mixture
without cheese in it and serve it with smoked salmon, tomatoes and mushrooms.
For a sweet variation make the mixture without the salt and pepper. Puree some berries and
pour it over the pancake once plated up.
Makes 4 meals or 16 snacks
Banana Rock Cakes (makes 12)
•
1.5 – 2 cups almond meal
•
3 ripe bananas, mashed
•
1 egg
•
1 handful sultanas
•
1 handful shredded coconut
•
100g butter (melted)
Crack egg into a mixing bowl and roughly beat. Add the ripe bananas and mash. Add the
sultanas, coconut and melted butter and mix until combined. Lastly add the almond meal
a half a cup at a time mixing as you go. Stop adding almond meal once the mixture is not
runny but has a sticky consistency. Using a teaspoon, place heaped teaspoons onto a
baking tray lined with baking paper so they look like little mounds. Bake at 180 degrees
until golden brown.
7 Day Adult Sugar Free Meal Plan
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
Fruit salad with
yogurt, nut and
seeds
Ricotta/cottage
cheese with
strawberries
½ piece fruit +
6 - 10 nuts
FRIDAY
SATURDAY
Breakfast
Morning
snack
Dinner
Before
bed
Italian
scrambled
eggs with
baby
spinach
Pumpkin
pancake with
ricotta
Guacamole
with celery
sticks with 1
tsp of
protein
powder
Cucumber/celery
sticks with tzatziki
dip with 1 tsp of
protein powder
Guacamole
with celery
sticks with 1
tsp of
protein
powder
Chilli Con
carne with
Avocado
Salsa(Leftovers)
Chicken Cesar
Salad
Greek
Salad
Baked Spiced
Chicken Serve
with extra
salad(Leftovers)
Chicken
salad
½ cup of
rockmelon +
20g cheese
Pumpkin
pancake with
ricotta
½ cup of
rockmelon +
20g cheese
6 medium
strawberries
or 1 kiwi, 10
almonds
Pumpkin
pancake with
ricotta
6 medium
strawberries,
1 kiwi, 10
almonds
Chilli Con carne
with Avocado
Salsa
Veal &
Vegetable
Stack
Saganaki
Prawns with
salad
Baked
Spiced
Chicken
Serve with
salad
Beef, veggie &
herb kebabs &
salad
Lamb
cutlets with
veggies
Banana rock
cake
Banana rock
cake
Banana rock
cake
Banana
rock cake
Banana rock
cake
Banana
rock cake
Blueberry
Smoothie
Guacamole
with celery
sticks & 1 tsp of
protein
powder
Cucumber/celery
sticks with tzatziki
dip with 1 tsp of
protein powder
Turkey,
macadamia &
Rocket salad
Afternoon
snack
Frittata
Pumpkin
pancakes with
ricotta and
strawberries
Frittata
Lunch
6 medium
strawberries or
1 kiwi, 10
almonds
Chargrilled
Salmon cutlets
with
Mediterranean
Vegetables
Banana rock
cake
SUNDAY
Chargrilled
Salmon cutlets
with
Mediterranean
Vegetables
Note: We’ve put together this menu to show you the variety of meals you can make. However
we are aware from dealing with patient’s meal plans day in and day out that most people like
to repeat things. This is okay. You can pick just a few of the meals off the planner and repeat
them a couple of times over the week. This way you will cut down on the variety of foods you’ll
need to buy and make shopping easier. We have put together a shopping list at the end of
this document.
Italian scrambled eggs with baby spinach
Ingredients:
•
•
•
•
•
•
•
•
1 flat mushroom
2 eggs
1 tomato, diced
1 tbsp of fresh basil or I small pinch of dried basil
1 small pinch of dried oregano
Olive oil
Salt & pepper
1/2 cup baby spinach/rocket to serve
Method: Preheat a grill on high heat. Line a baking tray with baking paper. Place mushroom
onto baking tray and brush both sides with olive oil. Place under grill and cook for 2-3 minutes
on each side or until just tender.
Place eggs, diced tomato, basil, oregano and salt and pepper into a medium bowl. Whisk until
well combined. Heat 1 tbs olive oil in a stick frying pan over medium heat. When the oil is hot,
add red onion and stir fry until the onions have softened. Add in the egg mixture and cook for
2-3 minutes or until egg just starts to set. Stir gently and cook a further 1-2 minutes or until
cooked to your liking.
To serve, place mushrooms onto your serving plate. Top with scrambled eggs and a side of
baby spinach or rocket. Serves 1
Berry Smoothie
Ingredients:
•
•
•
•
•
•
•
1 cup of berries
150ml water
2 tbsp Linseeds, almond & sunflower seeds (LSA)
1 tsp of Flaxseed oil
2 tbsp protein powder (purchase this from the clinic)
100g natural yoghurt (Jalna brand is best)
a little stevia to sweeten if required
Method: Blend all the ingredients together with a few ice cubes. Serve. Serves 1
Smoked Salmon and Spinach Frittata
•
•
•
•
•
•
•
•
200g smoked salmon, cut into strips
3 tbsp olive oil
1 large onion, diced
300g sweet potato, cooked until tender and chopped into small chunks
2 cups of baby spinach, washed & roughly chopped
8 eggs
2 tbsp soft goats cheese
Salt & pepper
Preheat oven to 180 degrees Celsius. Line a 25 x 30cm baking tin with non-stick baking paper.
Heat oil in fry pan and cook green onion and potato for 3-4 minutes until lightly browned. Stir in
spinach and cook until wilted. Remove from pan and allow to cool. Whisk eggs with goats
cheese and mix in cooled vegetables and salmon, season with salt and pepper. Spoon into
lined baking tin and cook for 30 minutes until browned and eggs have set. Remove from oven
and cool a little before removing from baking tin. Cut into triangles and serve warm with mixed
salad leaves. Makes 4 serves.
Pumpkin Pancakes
•
•
•
•
•
•
170g pumpkin, steamed and then left to dry.
1 egg white
1 egg
200g ricotta
30g coconut cream
Salt and pepper
Place all ingredients in a food processor and whiz.
Line a baking tray with baking paper. On it place 2 egg rings smeared with butter on the inside.
Spoon enough of the mixture into the egg rings to fill them 2/3 up. Alternatively use a cupcake
tray to make mini pancakes. Lightly butter the wells and then place 1 heaped tablespoon of
the mixture in each well. Place trays in a preheated oven at 200 degrees Celsius and bake until
they start to brown (15-20 min).
The larger pancakes are to eat for a meal and the smaller ones for snacks.
Variations: instead of putting ricotta in the mixture you could try feta. Or make the mixture
without cheese in it and serve it with smoked salmon, tomatoes and mushrooms.
For a sweet variation make the mixture without the salt and pepper. Puree some berries and
pour it over the pancake once plated up. Makes 4 meals or 16 snacks
Fruit salad with yogurt and nuts
•
•
•
•
•
•
¼ apple, ¼ pear & ¼ kiwi fruit
½ small banana
2 tablespoons berries (fresh or frozen)
100g yogurt (natural or Greek)
1 tablespoon sunflower seeds
6 almonds
Chop fruit and place in bowl. Add the berries, yogurt, nuts and seeds.
Note: you can substitute any of the fruits that you don’t like for ones that you do or as the
seasons change. The same goes for the nuts. Serves 1
Ricotta / Cottage Cheese & Strawberries
•
•
60g of either ricotta or cottage cheese (full cream)
100g sliced strawberries
Place the cheese in a bowl with the sliced strawberries.
Variation: uses mixed berries or any other fruit you like instead of the strawberries. Serves 1
Turkey & macadamia salad with creamy dressing
•
•
•
•
•
120g turkey
0.5 cup alfalfa sprouts
0.5 cup rocket
5 macadamias chopped
1 tbsp shredded parmesan cheese
Dressing:
•
•
•
•
•
1 tbsp flaxseed oil
1 tbsp apple cider vinegar
1 pinch each of turmeric, cumin, chilli & curry powder
1 tbsp coconut cream
Salt & pepper to taste
Combine the dressing ingredients together. Wash and dry the rocket leaves. Toss some of the
dressing over the leaves and macadamia nuts. Arrange the leaves on plates lay the turkey on
top and top with parmesan shavings. Serves 1
Chicken Salad
•
•
•
•
•
•
•
•
•
1 chicken breast (approx 120g cooked), shredded
½ avocado, cubed
0.5 cup Alfalfa sprouts
1 grated carrot
1 cup rocket
1 tsp capers
1 tbsp goats cheese
1 tbsp flaxseed oil
1 tbsp apple cider vinegar
Wash and dry the rocket leaves. Arrange the leaves on plates, lay all the other ingredients on
top & dress with the apple cider vinegar and flaxseed. Serves 1.
Greek Salad
•
•
•
•
•
•
•
•
6og feta
6 olives
4 cherry tomatoes cut into halves or ½ a tomato, chopped
1/8 of a Spanish onion finely sliced
½ a Lebanese cucumber, chopped
Juice of ½ a lemon
Equal amount of extra virgin olive oil as there is of lemon juice
Celtic sea salt & freshly ground pepper
Place the chopped vegetables in a bowl and crumble the feta over the top. In a clean jar
place the lemon juice, extra virgin olive oil and the tip of a good pinch of Celtic sea salt and a
grind of pepper. Place the lid on the jar and shake. Taste for saltiness. Add extra salt if needed
and shake again. Once the flavour is right, pour over the salad. Serves .
Chargrilled Salmon cutlets with Mediterranean Vegetables
Ingredients:
•
•
•
•
•
•
•
•
•
2 x 120g Salmon cutlet
½ a red capsicum cut into wedges
2 small zucchini, cut in half length wise
2 baby eggplant, cut in half length wise
2 tomatoes, halved
¼ cup olive oil
2 cloves garlic
2 tsp oregano
Salt & pepper to taste
Preheat chargrill, barbeque or griller.
Brush vegetables with oil and cook until tender. Each vegetable will take a different amount of
time, so remove as necessary. Place in a large bowl, pour over oil, add garlic and oregano
and season to taste with salt and pepper, mixing well. Keep warm or chill for later use as a cold
accompaniment. Brush cutlets with oil, season to taste with salt and pepper and cook 3-4
minutes per side or until fish flakes when tested. Serve with vegetables. Serves 2
Chilli Con Carne with Avocado Salsa
Ingredients:
•
•
•
•
•
•
•
•
•
•
•
•
1 tbsp olive oil
1 large onion
2 cloves garlic
1 red chillis, deseeded and finely chopped
0.5 red capsicum, finely diced
1 tsp cumin
0.5 tsp cayenne pepper
240grams premium mince (organic if possible)
100g mushroom
250ml beef stock
400g tinned tomatoes
200g kidney beans
For the salsa:
•
•
•
•
1 large avocado cubed
1 small red onion, diced
1 lime juiced
1 bunch of coriander, finely chopped
Avocado Salsa: Combine the ingredients together and serve on top of the chilli.
For the chilli: Heat the oil in a large saucepan and sauté the onion and garlic for 2 minutes.
Add the chilli, capsicum and spices and stir through. Add the beef and cook stirring often until
the meat has browned. Add the mushrooms, tomatoes and stock and kidney beans. Bring to
the boil then reduce the heat to simmer for 40 – 50 minutes until much of the liquid has
reduced. Serve. Serves 2.
Veal & Vegetable Stack
Ingredients
•
1/8
•
1 cloves garlic
•
0.5 tbsp rosemary, chopped
•
0.5 tbsp thyme, chopped
•
0.5 tbsp oregano, chopped
•
1 pieces veal schnitzel, (not crumbed)
•
0.5 large eggplant, sliced
•
1 zucchini sliced lengthways
•
50g tomato paste
•
30g mozzarella cheese, grated
•
1/4 bunch English spinach
cup olive oil
Combine the olive oil with the garlic and herbs. Brush the schnitzels with the remaining oil.
Preheat oven to 200 degrees Celsius. Place the vegies on the grill pan and grill for
approximately 4 minutes each side. Set aside and sear the schnitzels for 3 minutes each side.
Heat the pasta sauce in a small pan. Layer the veal, eggplant and zucchini with pasta sauce
into four separate stacks in an ovenproof dish. Finish with a spoon of pasta sauce and top with
mozzarella. Bake in the oven for 10 minutes until the cheese has melted. Serve with steamed
English spinach. Serves 1.
Saganaki Prawns
Ingredients:
•
1 tablespoons olive oil
•
0.5 large brown onion, finely chopped
•
1 garlic clove, crushed
•
200g frozen small green prawns, thawed, peeled, tails intact, deveined
•
0.5 tablespoon chopped fresh oregano leaves
•
1 tablespoon chopped fresh flat-leaf parsley leaves
•
100g cherry tomatoes, halved
•
30g goats feta cheese, crumbled
Preheat grill on medium-high heat. Heat oil in a large ovenproof frying pan over mediumhigh heat. Add onion. Cook, stirring, for 5 minutes or until softened. Add garlic. Cook for 1
minute or until fragrant. Add prawns, oregano and half the parsley. Cook, stirring
occasionally, for 5 minutes or until prawns are pink and cooked through. Add tomatoes.
Cook for 1 minute or until just starting to collapse. Top with feta. Place under grill. Grill for 2
to 3 minutes or until feta is heated through. Sprinkle with remaining parsley.
Baked Spiced Chicken
Ingredients
•
0.5 organic chicken cut into 4 pieces
•
1 tbsp olive oil
•
2 tsp ground cumin
•
1 tsp cumin seeds, roughly ground
•
2 tsp sweet paprika
•
1 tsp coriander seed, ground
•
1 tsp turmeric powder
•
pinch chilli powder
•
pinch black pepper
•
lemon to serve
Preheat the oven to 190 degrees Celsius. Remove the skin from the chicken and place in a
bowl with the olive oil and spices. Toss the pieces through the spice mixture to coat evenly.
Place the chicken on a baking tray, making sure there’s space between each piece. Bake in
the oven for 10 minutes before reducing the heat to 170C and baking for a further 30 minutes.
Serves 2
Beef, veggie & herb kebabs
Ingredients:
•
0.5 cloves garlic, crushed
•
0.5 tbsp fresh rosemary, chopped
•
0.5 tbsp fresh oregano, chopped
•
1 tbsp olive oil
•
1/4 tsp hot English mustard
•
1/4 small lemon, chopped
•
120 grams beef, diced into 2cm pieces
•
100 grams button mushrooms
•
1/4 Spanish onion cut into squares
•
¼ red capsicum cut into squares
•
1/4 green capsicum cut into squares
Combine the garlic, herbs olive oil, mustard and lemon juice together. Pour the marinade over
the meat and veggies, cover and set aside for 1 hour. Thread the meat and veggies onto a
soaked bamboo skewer. Heat a BBQ and cook the kebabs for 2 - 3 minutes each side. Allow to
rest for a few minutes before serving. Serves 1
Lamb cutlets with veggies
Ingredients:
•
0.5 tablespoon olive oil
•
0.5 tablespoon finely grated lemon rind
•
1 tablespoons lemon juice
•
3 (309g) lamb cutlets, trimmed
•
20g butter, softened
•
1 garlic clove, crushed
•
1 tablespoon finely chopped fresh mint leaves
•
1 tablespoon finely chopped fresh flat-leaf parsley leaves
•
Serve with broccoli or other vegetables/salad
Combine oil, lemon rind and lemon juice in a shallow glass or ceramic dish. Season with salt
and pepper. Add cutlets. Rub lemon mixture into cutlets. Combine butter, garlic, mint and
parsley in a small bowl. Season with salt and pepper. Meanwhile, place vegetables in a
steamer. Place steamer over a large saucepan of simmering water. Cook until vegetables are
bright green and just tender. Heat a barbecue plate or chargill on high heat. Add cutlets.
Cook for 1 to 2 minutes each side for medium or until cooked to your liking. Divide cutlets and
vegetables between plates. Dot vegetables with butter mixture. Serves 1.
Banana Rock Cakes
•
1.5 – 2 cups almond meal
•
3 ripe bananas, mashed
•
1 egg
•
1 handful sultanas
•
1 handful shredded coconut
•
100g butter (melted)
Crack egg into a mixing bowl and roughly beat. Add the ripe bananas and mash. Add the
sultanas, coconut and melted butter and mix until combined. Lastly add the almond meal
a half a cup at a time mixing as you go. Stop adding almond meal once the mixture is not
runny but has a sticky consistency. Using a teaspoon, place heaped teaspoons onto a
baking tray lined with baking paper so they look like little mounds. Bake at 180 degrees
until golden brown. Makes 12.
Shopping List for one person:
Fruit, Vegetables & fresh herbs:
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
3 cucumbers
1 bunch of celery
5 kiwi fruit
1 apple
1 pear
2 punnets of
strawberries
1 rockmelon
1 banana & 3 very ripe
bananas
1 flat mushroom +300g
button mushrooms
3 tomatoes + 1 punnet
cherry or grape
tomatoes
2 large avocadoes
1 head of broccoli
3 cup baby spinach
3 ½ cup rocket
3 large brown onions
2 red onions
4 cloves of garlic
300g sweet potato
¼ pumpkin
2 carrots
2 cup alfalfa sprouts
2 red & 1 green
capsicum
3 small zucchini
2 baby eggplant & 1
large eggplant
1bunch of English
spinach
1 lime
3 lemons
Olives
1 bunch of coriander
1 bunch of flat leaf
parsley
Fresh mint
1 red chilli
Meat, eggs & fish
•
•
•
•
•
•
•
•
•
•
•
•
2 chicken breast
(approx 120g cooked),
shredded
½ an organic chicken
cut into 4 pieces
¼ BBQ chicken
1 pieces veal
schnitzel, (not
crumbed)
200g frozen small green
prawns, thawed,
peeled, tails intact,
deveined
120 grams beef,
diced into 2cm
pieces
3 (300g) lamb cutlets,
trimmed
1 dozen free
range/organic eggs
200g smoked salmon
240g turkey breast
2 x 150g salmon cutlet
240g organic beef
mince
Fridge & Freezer:
•
•
•
•
•
•
•
•
•
•
1 tub tzatziki
1 tub guacomole (or
make your own)
500g natural yoghurt
(Jalna brand is best)
1 tub of goats cheese
30g mozzarella, grated
100g fetta cheese
260g ricotta cheese
Small bock of
parmesan cheese
1 packet of frozen
berries
1 block of organic
butter
Pantry
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
1 small bottle of capers
50g tomato paste
1 x tin of coconut
cream
250ml beef stock
400g tinned tomatoes
200g kidney beans
Extra virgin olive oil
English mustard
Dijon mustard
Pepper
1 packet of butter
Turmeric powder
Cumin powder
Chilli powder
Curry powder
Basil
Paprika
Rosemary
Thyme
Oregano
Coriander seed
1 packet of sulphur free
sultanas
1 packet of almond
meal
10 macadamias
chopped
40 almonds
Health food store
•
•
•
•
Celtic sea salt
Linseed, sunflower &
almond powder (LSA)
Stevia
Shredded coconut
Happy & Healthy Clinic:
•
•
•
Flaxseed oil
Protein powder
Apple cider vinegar
*Any leftover fresh herbs can be used to make a delicious pesto. Use dried herbs if you can’t find fresh
ones.