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NO SUGAR rmrr Com fete
7 DAY DE OX PLAN
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No Sugar Diet: A Complete No Sugar
Diet Book, 7 Day Sugar Detox for Be- ginners, Recipes & How to Quit Sugar
Cravings
Peggy Annear
Table of Contents
Want To Diabetes Free
Life? Click Here
Our Sugar Addiction How to Read Food Labels Foods to Eat on 7 Day Sugar Detox Foods to Avoid on 7 Day Sugar Detox Low Sugar Vegetables Sugar Smart Tips How to Quit Sugar & Beat Cravings The Low Sugar Myth Sugar and Carb Count in Everyday Foods Detox Side Effects
Day 1 Hard Boiled Eggs Detox Smoothie Mexican Quinoa Salad Crumbed Cashew Chicken Celery & Peanut Butter
Day 2 Scrambled Egg Protein Breakfast Roasted Brussels Sprouts Beef Stew
Natural Nut Mix
Day 3 Green Breakfast Smoothie Brown Rice Tofu Salad Tomato and Basil Slow Cooker Ham & Beans Avocado Dip
Day 4 Nutty Granola Raw Carrot Soup Grilled Snapper
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Oven Baked Kale Chips
Day 5 Broccoli Frittata Pork Patties Apple Cider Coleslaw Cauliflower Soup Steak & Broccoli Hummus
Day 6 Omelet Roll Chicken Salad Tuna Fish Cakes Pumpkin & Eggplant Wedges Curry Roasted Cashews
Day 7 Spinach Super Smoothie Egg & Bacon Ramekins Grilled Salmon Asparagus Rocket Salad Lemongrass Beef Skewers Stir Fry Kale
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Free Meal Planner & Shopping List Good Reads Copyright
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Our Sugar Addiction Click Here!! If You Also
Want To Be Free From
Diabetes
The American Heart Association advises wo- men limit added sugars to 25 grams (about 6 teaspoons) a day and men to 37.5 grams (about 9 teaspoons) a day. Research also shows that people in Western countries are eating on average about 35 teaspoons of sug- ar a day! This is because it’s hidden in almost all the foods we buy from the supermarket, not straight out of the sugar bowl! We need
to take a sensible approach to sugars in our diet.
People opt for a no sugar diet for a variety of reasons; to lose weight, manage diabetes, lower cholesterol and blood pressure or to get more en- ergy. By eating more natural foods high in
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nutrition, it will be possible to cut the crav- ings and feel satisfied. When you learn to re- move harmful high sugar, high carb foods from your diet, and also substitute natural sugar foods in moderation your body will love you for it!
Removing sugar from your diet is the quickest way to lose fat and increase your energy levels. Out of balance blood sugar levels can cause depression which en- courages the body to store sugar as fat in- stead of using it for energy. The sugar detox plan aims to remove sugars and simple car- bohydrates from your diet. Your skin and mental focus will benefit too! We will be de- toxifying or cleansing important organs of the body such as the liver, kidneys and colon of accumulated wastes and toxins.
The cravings for sugar will start sub- siding after about 4 - 7 days in most people, but the longer you stay off sugar,
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the easier it gets. The detox will correct or stabilize your sugar levels, then you can add some fruits and healthy wholegrain breads back into your diet.
It's not possible to see added sugars in tea- spoons on packaging during manufacturing, but the Nutrition Facts label on a food can help us to identify added sugars. Look for common sweeteners such as sugar, corn syrup, dextrose and honey.
Many of us have become trapped in the modern food cycle of eating sugary foods without a second though. We can feel depressed and don't know how to get off the "sugar ride". The good news is that quit- ting sugar and detoxifying the body is easy. The physical dependence on sug- ar can be eliminated in only five to seven days by avoiding sugar and sugary foods altogether. The bad news is that during these five to seven days sugar cravings can be
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very intense. You will learn tips how to quit sugar and beat the cravings. Once you have knowledge how to identify un- healthy sugary foods you can easily plan your journey on a sugar-free lifestyle. You will also discover what to expect during the sugar detox phase.
Diet After Detox
Artificial sweeteners aren't really a healthy long term solution to remov- ing sugar either because you want to re train your taste buds. Also, using large amounts of artificial sweeteners may lead to adverse health side effects. You will start finding that artificial sweeten- ers taste horrible and way too sweet! Stevia and Agave seem to be popular natural plant based sweeteners around right now, however Agave is very high in fructose. It is surely better to be eating small amounts of natural honey and maple syrup in moderation for
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example (after detox) rather than eating loads of unhealthy "sugar free" supermarket foods that are laden with artificial sweeten- ers. Some common sense has to come into play. Moderation is key, however you won't be craving sugar like you did before detox, so you will only want limited sweetness. Don't forget too that many recipes can be adapted by reducing sugar and substituting sugar for prunes, honey, maple syrup or dates for ex- ample. If you have the time, it is better to cook your own foods so you know what goes into each recipe! Your homemade re- cipes will be free of all those added sugars, chemical additives and preservatives!
Check Nutritional Information on food labels for Total Carbohydrates as well as Sugars. Carbohydrates are the body’s main source of energy. Carbohydrates fall generally into two categories: sugars and starches. Sugar is a simple carbohydrate, and
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starches, which are complex carbohydrates, break down into blood sugar also known as glucose. Consuming too many carbo- hydrates can quickly spike blood sugar levels which may cause problems over time. Monitoring and maintaining carbohydrate intake is key to blood sugar control. Foods high in sugary carbohydrates include sugary beverages, desserts, dried fruits, sweets, candy, honey and high sugar fruits. Foods high in starchy carbohydrates include starchy vegetables, flour based foods includ- ing cereals, peas and beans to a lesser extent, and whole grains such as white rice, barley, oats and quinoa. As these foods have high nutritional value as a positive, limit them and eat in moderation. Cut out or strictly limit amounts of brown rice and quinoa dur- ing the strict detox phase. Eat as many green vegetables as you desire.
How to Read Food Labels
To Stop Diabetes In Few
Days Click Here!!
Locate the "Nutritional Information" on the food packaging. Look for "Total Carbohydrates" and "Sugars" as both these will be indicated there. (Incidentally, Trans fats are the unhealthy fats) Remem- ber Fructose and Corn Syrup are some of the worst offenders! Your goal is to aim for foods lower that 5g if possible. Ana- lyze the sugar per 100g because per
serving varies from product to product.
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The goal for diabetics, whether or not they use insulin, is to keep their blood sugar as steady as possible and to maximize their in- take of nutritious carbs and minimize con- sumption of less nutritious foods. A starting place for diabetics is to have roughly 45 to 60g of carbs per meal and 15 to 30g for snacks. Consult your doctor. Read more here about counting carbs.
What is an Acceptable Amount of Sugar?
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• High – over 22g of total sugars per 100g
• Low – 5g of total sugars or less per 100g
*If the amount of sugars per 100g is between these figures, then levels of sugar match accordingly.
*The sugar amount in the nutrition label is the total amount of sugars in the food. It includes added sugars and sugars from in- gredients such as fruits and milk. Eggs incid- entally have around 1g of sugar per 100g (de- pending if they are cooked) so these are won- derful nutritional packs straight from nature!
Check the Total Carbohydrates
Carbs are the complex part of sugar so they need to be watched as well. For example quinoa may have only 0.9g of sugar per 100g, but has 64g of total carbs! It is also
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however high in fibre, so this is where a bal- anced diet full of a variety of natural foods in your best option for health and weight loss. Moderation is the key when eating high carb or high sugar foods. In saying that, all "junk" foods need to be removed altogether as they have virtually no nutritional value whatsoever!
What is an Acceptable Amount of Carbohydrates?
• As a guide, if you eat about
2,000 calories a day, you should consume about 250g of complex carbohydrates per day. That's about 1/8th.
Another example is an average slice of bread. It = approx. 15 grams or 1 serving of carbohydrate. Although white and wheat bread have a very similar carbohydrate content depending on
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the brands and labels of course, whole-wheat bread is often best. It usually has more than twice the amount of fiber as white bread, meaning you digest it more slowly, hence your blood sugar will rise more gradually after eating it. Go here to get sugar and carb count for breads.
Here is an example of a food label that doesn't display sugar per 100g. Always analyze the sugars and total carbs PLUS observe if it's only per Serving Size.
Let's look at the following "health bar" pack- et. It is high in sugars at 25g and that's not even per 100g but per serving size which is 1 bar! Not healthy, but a way to make it appear that there is less sugar. Also note 33g of total carbohydrates. Learn more here about food nutrition.
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Foods to Eat on 7 Day Sugar Detox
To Cure Diabetes Problem
Naturally Click Here!!
What Foods Can I Eat? This means cutting out all sugary foods during the 7 day sugar detox phase. You could cook meat and serve with a salad or vegetables every day. However if you want to mix things up a little, here are some general guidelines of foods to eat in plentiful amounts. Remember, we are
lowering and stabilizing blood sugar levels. Read Nutritional Facts on labels as shown previously.
Eat:
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• Beef, Lamb, Pork, Chicken, Turkey and Seafood
• Low Sugar Vegetables (broccoli, cauliflower, spinach & kale are excellent)
• Salad Greens • Avocado • Tomato in limited amounts • Onions • Lemons & Limes • Brown Rice in limited amounts (low
GI, high fibre and more nutrients than white)
• Quinoa in limited amounts (low GI stand in for potato)
• Lentils • Beverages - Water, Black Herbal Tea
or Black Coffee (unsweetened) • Unsweetened Coconut Water in lim-
ited amounts if need a sweetener • Olive & Coconut Oil
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• Apple cider vinegar (helps body pH balance, detox & weight loss)
• Plain nuts, • Pumpkin seeds and sunflower seeds • Goji berries
Foods to Avoid on 7 Day Sugar Detox
To Get Rid Of Diabetes
Permanently Click Here!!
Avoid:
• Candy, Biscuits, Cakes etc • Flour Based Products • Dairy • Sugar in all forms • Potato • Sauces and Dressings
• All Sweeteners (including artificial, honey, maple syrup, agave nectar etc.)
• Dried Fruit • Fruits (under ripe bananas are okay
in moderation; the sugar content is much lower)
• Alcohol 23/123
• Sugary Beverages (including juices)
Low Sugar Vegetables To Get Best Natural
Diabetes Treatment Click
Here!!
Here is a link to do your own research about how much sugar and carbs are in vegetables (select from the drop down box)
• Broccoli, cauliflower, spinach,
kale, zucchini and greens are very good.
Check out my Sugar Free Recipes Book on Amazon for a detailed look at the problem with Fructose, plus loads more healthy recipes to give you quick meal options.
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After detox, use this link to do thorough searches of your own on how much sugar and carbs is in fruit (Just select a fruit from the drop down box)
• Raspberries, strawberries, limes, un-
der ripe bananas, rhubarb and lem- ons are low in natural sugar. However during the detox phase stay off fruit with the exception being;
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avocado, tomato, unsweetened coconut water (in moderation) and lemon or lime.
Sugar Smart Tips To Kill Diabetes Forever!!
Click Here
This Paleo book shows you how and why to eat natural, sugar free foods instead of pro- cessed foods, and it offers a healthy everyday food list of sugar, dairy and flour alternatives.
*Plan ahead so you don't waste food. Eat all perishable foods in the lead up to the start of the 7 day detox.
*Remove all sugary foods from the pantry and fridge that you won't be us- ing during the detox plan.
*"Listen" to your taste buds! If something tastes very sweet, it probably is.
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Your taste buds will learn to detect sugary foods and drinks.
*Foods advertised as "low fat" often have more sugar, so check labels. Aim for high fibre, low sugar products but beware "lite" dairy products. During the 7 day sugar detox, it's best to eliminate all dairy. Coconut water is a good substitute in drinks and smoothies. After this use un- sweetened milks, unsweetened almond milk and coconut milk / coconut water.
*Don't eat fruit: During the detox phase don't eat fruit as most are mod- erate to high in natural sugars. Eat avo- cados, lemons and limes freely. Eat tomatoes and under ripe bananas in very limited mod- eration. Once detox is over, aim to eat 1 - 2 pieces of fruit daily. Fruit is full of fibre and nutrients, so it's important not to eliminate it altogether.
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*Don't eat dressings and sauces. Re- move store bought dressings, juices and sauces from your diet. Instead opt for homemade salad dressings using olive oil and a squeeze of lemon. Natural Greek yoghurt after detox is good.
*Eggs are IN. Eggs have hardly any sugar raw; up to around 1g of sugar per 100g de- pending on how you eat them cooked. They are nature's little "nutrient packs" so eat
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these freely during detox. Maybe raise some chickens in your own back yard! This is a wonderful way of recycling your food scraps and getting food and fertilizer in return!
*Don't drink alcohol or fruit juices during the 7 day detox. Alcohol and juices have many hidden sugars and preser- vatives. Instead opt for lots of water, black herbal tea and coffee (in moderation) You can use a little coconut water in meal prepar- ation as a sweetener if required.
*Consider breakfast. Try eating a low GI healthy breakfast such as eggs accompanied with mushrooms, bacon or tomato, an om- elette or a smoothie.
*Talk to your Doctor, Nutritionist or Dietician. They can help you set out a food plan that's right for you.
How to Quit Sugar & Beat Cravings
Click Here!! For Best Diabetes
Treatment
There are many good reasons to quit sugar. Sugar can give us a short term energy boost, but it comes at a hefty price often making us feel tired and moody unless, of course, we get more sugar, and thus creating the vicious cycle of sugar addiction. On top of that, sugar makes us more likely to store fat. So- metimes it can cause inflammation, high
blood pressure, heart disease, diabetes and even cancer. Balance Sugar Levels to Beat Cravings
• Eat more protein • Eat more complex carbs
• Eat more healthy fats • Eat more fibre • Eat more essential fatty acids
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• Remove simple carbs and sugar Cold Turkey Detox Plan
It will take about 5 - 7 days to detox and rid your body of sugar. This is why you have a 7 day food plan included. Stop eating all forms of sugar, dairy, alcohol, flour products and artificial sweeteners through this intense detox phase. You need to re train your taste buds. Eat natural foods and stay clear of processed packaged foods.
Remove Sugar Products
Remove unwanted foods from your pantry and cupboards if you don't want to have them in sight. Remove all forms of sug- ary foods including sweets, candy,
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dairy, alcohol, flour products and arti- ficial sweeteners from fridge and pantry. If you have lots of fruit for example, you may want to start the detox plan after using up fresh foods so they don't go to waste.
Stock Up on 7 Day Detox Foods Go shopping and stock up on your essential items in preparation for the detox phase. Buy plenty of low sugar vegetables, greens and meats for salads and cooked veggies at night. Buy unsalted nuts and other ingredients for the recipes you want to use. Eat unlimited non starchy veggies as suggested.
Drink Plenty of Water
Remove all drinks from your diet that have sugar in them during the detox phase; Juices, sodas, hot sugary beverages and alcohol. Did you know that water not only hydrates our body but also helps dilute
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and flush out toxins? This is wonderful when trying to detox your body of excess salts and sugars in the bloodstream. Your will urinate more often and your stomach will feel better too. Drink 6 – 8 glasses a day. Start with one first thing each morning to get your kidneys active. Similarly, drinking black herbal or black coffee with no sugar or milk is okay.Try adding some lemon for a twist. It's refreshing and great for weight loss. Coconut water is another good low sugar alternative coming in at about 3g sugar per 100g. Only use in mod- eration during detox.
Eat Low Sugar Vegetables
Eat at least 5 servings of vegetables per day that are low in sugar. The best are the non starchy veggies such as collard greens, broccoli, cauliflower, kale, celery, spinach, mushrooms, onions, zucchini, tomatoes, fen- nel, eggplant and peppers for example.
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Remove the starchy varieties such as pota- toes, peas and corn.
Eat Healthy Foods
Foods with high protein and healthy fats such as eggs, nuts, natural meats and tofu are great for satisfying hunger and giving en- ergy. Vegetables with complex carbohydrates keep you satiated for much longer.
Eat Regularly
One of your main goals when quitting sugar is keeping yourself satisfied with foods and keep your metabolism kicking along. If you skip meals, it is more likely that you would give into temptation of getting a quick sugar boost. It is easier to control what you eat, if you do it every three to five hours. This strategy will keep your blood sugar stable.
Eat Nutritious Foods 36/123
In other words, fill up on good quality nutritious foods rather than high cal- orie "junk" foods. Making natural food Paleo recipes follow these principles. Your cravings will stop because you will be satisfied.
The first steps to something new are always the hardest, but once you get used to eating low sugar foods, you will feel more energized and more healthy. You will be more in con- trol of what you eat, and even if you eat a small sugary treat once in a while you won't feel guilty.
Read Sugar Content on Labels
Manufacturers add sugar to many products, where we wouldn't imagine. For example, al- most all ketchup brands contain sugar. Many reduced-fat products make up for the lack of
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fat with added sugar. When reading a label on a food item, pay attention to the different types of sugars like corn syrup, brown sugar, maple syrup, etc. This way manufacturers can avoid listing sugar as one of the main in- gredients. Beware corn syrup, dextrose and honey (although honey is at least natural). If they are near the top of an ingredient list this will signal that there is a high amount of added sugar in the product.
The Low Sugar Myth Want To Diabetes Free Life?
Click Here
It might be okay in choosing un- sweetened milks such as almond milk for example, but you will need to read labels when shopping because low fat products can be loaded with sugars to put some "taste" back in. A classic ex- ample of this is in foods such as low fat yoghurts, low fat creams, ice cream and cookies. This from WebMD is an interesting read which sums it up well. Sauces and
dressings can also be high in sugars which seems surprising. So read labels.
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Also, carbohydrates are the body’s main source of energy and during di- gestion, sugar which is simple carbo- hydrates, and starches which are com- plex carbohydrates, break down into blood sugar also known as glucose.
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Consuming too much food that is high in carbohydrates quickly can spike blood sugar levels which may cause problems over time. Monitoring and maintaining carbohydrate intake is key to blood sugar control.
Potato is a classic example. It has un- der 1g of sugar per 100 g, but has about 20g of carbs. Lentils have about 2g of sugar but 60g of carbs! So does this mean we must never eat lentils or pota- toes...I'd say heck no unless you have a spe- cific dietary reason. Many natural foods have other important nutrition benefits that counter balance the negatives. We live in a modern world so just have a few on occasion, not a plate full at once! Think in terms of balance and moderation. Talk to your di- etician or doctor if you have concerns and want to learn more.
Sugar and Carb Count in Everyday Foods
Click Here!! If You Also
Want To Be Free From
Diabetes
Sugar and Carbohydrates in Common Foods per 100g:
Foods that have less than 5g sugar per 100g are low sugar foods. Foods that have more than 15g sugar per 100g are high sugar foods. Of course varieties and brands vary in sugar content. This is why it is important to
educate yourself by reading the Nutri- tional Facts on labels. Learn more about sugars at BBC Food here.
Fruits
Apple 10.3g sugar, 13g total carbohydrates
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Banana 22.6g sugar, 23g total carbohydrates
Grapefruit 5g sugar, 11g total carbohydrates
Grapes 15.5g sugar,17g total carbohydrates
Kiwifruit 9.6g sugar,15g total carbohydrates
Lemon 2.1g sugar, 9g total carbohydrates
Orange 7.7g sugar, 12g total carbohydrates
Peaches 7.3g sugar, 10g total carbohydrates
Strawberries 6.6g carbohydrates
sugar, 8g total
Watermelon 5.1g carbohydrates
sugar,
8g
total
Vegetables
Beets 7.7g sugar, 10g total carbohydrates
Broccoli 1.7g sugar, 7g total carbohydrates 43/123
Cabbage 3.6g sugar, 6g total carbohydrates
Carrots 4.7g sugar, 10g total carbohydrates
Eggplant 2.4g sugar, 6g total carbohydrates
Green peas 6g sugar, 14g total carbohydrates
Lettuce 1.9g sugar, 2.9g total carbohydrates
Potato 0.8g sugar, 17g total carbohydrates
Pumpkin 2.8g sugar, 6g total carbohydrates
Turnip 3.8g sugar, 6g total carbohydrates
Grains and Breads
Couscous 0.1g sugar, 23g total carbohydrates
Pasta 2.7g sugar, 75g total carbohydrates
Rice 0.4g sugar, 23g total carbohydrates 44/123
Rye bread 3.8g sugar, 48g total carbohydrates
White bread 5g sugar, 73g total carbohydrates
Brown rice 0.4g sugar, 23g total carbohydrates
Quinoa 0.9g sugar, 64g total carbohydrates
Eggs and Dairy
Butter 0.1g sugar, 13g total carbohydrates
Cheese, Swiss 1.2gsugar, 13g total carbohydrates
Eggs 0.4g sugar, 13g total carbohydrates
Milk 5g sugar, 13g total carbohydrates
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Yogurt, unsweetened 3.2g sugar, 13g total carbohydrates
Meats
Chicken meat 0g sugar, 0g total carbohydrates
Ground beef 0g sugar, 0g total carbohydrates
Pork meat 0g sugar, 0.2g total carbohydrates
Salmon 0g sugar, 0g total carbohydrates
Tuna 0g sugar, 0g total carbohydrates
Detox Side Effects To Stop Diabetes In Few
Days Click Here!!
Common Detox Side Effects
Each person will react differently to detox, but here are some common side effects.
Common Positive Side Effects Possible with Detox:
• Weight/fat loss • Increased, sustained energy • Increased sense of taste with plain
healthy foods
• More regular bowel movements • Feeling well • Less bloating • Clearer, healthier skin • Less craving for sugar / food
• Feel happier and less depressed • Lower cholesterol • Better sleep
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Common Negative Side Effects Poss- ible with Detox: Like any addiction, these will pass... in a few days or so. You may experience feeling a little worse before you feel better. Hang in there!
• Headaches • Low energy levels • Diarrhea, bloating or constipation • Body odor • Bad breath • Skin breakouts • Irritable feelings • Constipation • Erratic sleep patterns • Cold like symptoms
7 Day Sugar Detox Meal Plan
To Cure Diabetes Naturally
Click Here!!
Before we start let's get a basic overview. 7 day of recipes have been included to guide you on the sugar free detox path. This is the "cold turkey" stage so no processed sugar in any form is allowed and only certain foods are recommen- ded. This includes in beverages. We will also only be eating foods that have no sugar or are very low in natural sugars.
After this detox phase you can start to eat fruits and honey in moderation and on occa- sion artificial sweeteners such as Stevia in moderation. Remember though, once you
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train your taste buds to eat less sugar it will be easier to break your sugar addiction. You will start to trust your taste buds!
Drink 6 - 8 glasses of water each day and start each day by drinking 1 glass full. Try adding some lemon for a change.
If you want to change ANY of the meals to grilled or pan fried meat, eggs and veg of salad, do so! Top up on natural nuts, seeds and celery for snacks.
*Note: Sugar and Carbohydrate in- formation is in brackets next to foods that may be slightly higher in natural sugars.
Day 1
Before Breakfast: A Glass of Water
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Breakfast: Hard Boiled Eggs & Detox Smoothie
Lunch: Mexican Quinoa Salad
Dinner: Crumbed Cashew Chicken & Garden Salad
Snacks: Celery & Peanut Butter
Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)
Hard Boiled Eggs
Ingredients: 51/123
• 1 - 2 fresh eggs (1.1g of sugar and carbs per 100g)
• water • pinch of salt (makes peeling easier)
Directions:
* If eggs are room temperature use tap wa- ter, if cold use cold water - so they don't crack)
1. Place the fresh eggs gently in an empty
saucepan. 2. Fill the pot with enough water to
completely cover the eggs 3. Turn heat on to high and bring eggs
to the boil. 4. Then turn to low and simmer for an-
other 3 - 5 minutes depending if you like soft or hard boiled eggs. To help, you can take an egg out and spin it
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on the bench. (If it spins quickly it's more hard boiled than if it spins slowly)
5. Once done, plunge into cold water under a running tap and peel.
Detox Smoothie
*Kale and mango are loaded with nutrition that support your detox cleanse.
Ingredients:
• squeeze of lemon juice 53/123
• 1 cup unsweetened coconut water (about 3g sugar, 2.6g carbs per 100g)
• ¼ cup cucumber, peeled and seeded • 1 cup kale leaf chunks (stems and
white rib removed) • 2 medium sticks of celery, chopped • ¼ cup chopped flat-leaf parsley • ¼ cup chopped fresh mint • ¼ tsp ground or finely grated ginger
Directions: Place liquids into blender, then all other ingredients and blend well. Hey presto, a detox wonder full of energy.
Mexican Quinoa Salad
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Permanently Click Here!!
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Ingredients:
• 1 cup quinoa (0.9g sugar, 64g carbo- hydrates per 100g)
• 1 can beans (2.1g sugar, 62g carbo- hydrates per 100g)
• 1 handful baby spinach leaves (can add or swap these for a handful of cooked corn 0.6g sugar, 74g
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carbohydrates per 100g after the 7 day sugar detox phase)
• 4 small tomatoes (2.6g sugar, 3.9g carbohydrates per 100g)
• basil for decoration • olive oil and vinegar to taste • salt to taste
Directions:
1. Cook quinoa according to package
instructions. 2. While quinoa is cooking, rinse beans
and corn. Dice the tomatoes. 3. Let quinoa cool down and add the
vegetables. Sprinkle with olive oil, vinegar and salt.
4. Serve chilled.
Crumbed Cashew Chicken
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Ingredients:
• 400g (14oz) chicken breast or skinned thigh fillets (cut into thin fil- let pieces)
• 2 tsp coriander • 2 tsp cumin • 2 tsp ground black peppercorns • 2 tsp black mustard seeds • 3Tbsp cashew nut meal "flour"
(cashew & almond meal: 6g of sugar and carbs per 100g)
• A large pinch of rock salt
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• A handful of crushed cashews extra (sometimes I use sesame seeds to coat)
• 1 onion peeled, finely chopped (optional)
• Olive oil • A handful of fresh coriander, chives
or parsley
*Serve with a garden salad. Directions:
1. Grind black peppercorns and mus-
tard seed with mortar and pestle. 2. Combine ground pepper, mustard,
cumin, coriander & salt in a bowl. Add cashew flour.
3. Heat the pan to medium heat. Add small amount of oil to pan; saute onions for 5 minutes. Remove to a dish.
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4. Add enough oil to frypan to shallow fry chicken which has been gener- ously coated with cashew and spice mix. Fry chicken till crisp and golden!
5. Return onions tossing for 1- 2 minutes adding seasoning.
*Serve with a green garden salad of your choice. If you want dressing, use a little olive oil and a squeeze of lemon juice. *For a special occasion, add some lightly roasted cashew nuts on the side.
Celery & Peanut Butter
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Treatment
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Okay, it's basic I know... but a good old fa- vorite when you have cravings.
Ingredients:
• 2 celery stalks, chopped (1.8g sugar,
3g of carbs per 100g) • 4 Tbsp your favorite low sugar/low
salt peanut butter (5g sugar, 22g carbs per 100g)
*Serve with a glass of unsweetened milk if desired. You may need to source an
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appropriate peanut butter from the health store. If not, mashed avocado is good too.
Directions:
1. Cut the celery into sticks. 2. Spread butter on each stalk.
Day 2
Before Breakfast: A Glass of Water
Breakfast: Scrambled Egg Protein Breakfast
Lunch: Roasted Brussels Sprouts
Dinner: Beef Stew
Snacks: Natural Nut Mix and/or Goji berries
Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)
Scrambled Egg Protein Breakfast
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Ingredients:
• 1-2 eggs, beaten together in a glass (0.3g of sugar, 0.6g carbs per 100g)
• 1 rasher of bacon, halved • 1 small tomato, halved (2.6g sugar,
3.9g carbs per 100g)
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• 3 button mushrooms, halved (1.9g sugar, 7g carbs per 100g)
• black pepper to taste Directions:
1. Over a medium heat, fry bacon till
crispy in a pan with a little olive oil. Add mushrooms for last minute or so. Remove from pan and set aside.
2. Place the eggs in for 1 - 2 mins. Turn for 1 more min if desired.
3. Place tomato, egg, bacon and mush- room on plate.
4. Serve with parsley if desired
Roasted Brussels Sprouts
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Ingredients:
• 2 cups Brussels sprouts (2.2g sugar,
9g carbohydrates per 100g) • ½ onion, chopped (4.2g sugar, 9g
carbohydrates per 100g) • 3 garlic cloves, finely chopped (1g
sugar, 33g carbohydrates per 100g) • 1 Tbsp olive oil • salt to taste
Directions:
Preheat oven to 375°F (190°C).
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1. Toss all ingredients in a large mix- ing bowl. Line a baking sheet with parchment paper and place a single layer of Brussels sprouts on it.
2. Roast for 30 minutes or until golden brown
Beef Stew
Ingredients:
• 1 lb (450g) cubed beef stew meat
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• 2 cups homemade beef stock (or water)
• 1 small yam, peeled and cubed (4.2g sugar, 20g carbohydrates per 100g)
• 2 carrots, cut into pieces (4.7g sugar, 10g carbohydrates per 100g)
• 2 stalks celery, cut into pieces (1.8g sugar, 3g carbohydrates per 100g)
• 1 small onion, chopped (4.2g sugar, 9g carbohydrates per 100g)
• 1/2 red bell pepper, chopped • 1 Tbsp vegetable oil • ½ tsp dried rosemary • ½ tsp dried parsley • salt and ground black pepper to taste
*Add 1/2 cup mushroom and tomato if desired.
Directions:
1. In a large pot cook beef in oil over
medium heat until it's browned. Stir
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in rosemary, parsley, salt and pep- per. Once it is boiling, cover and simmer on low heat for 45 minutes.
2. Add yam, carrots, celery, pepper and onion. Cover and simmer for 30 more minutes.
Natural Nut Mix
Any mix of natural nuts for an evening snack. (They vary - usually have around 4g sugar and 20g of carbs per 100g)
Check out the nutritional facts of nuts here.
Day 3
Before Breakfast: A Glass of Water
Breakfast: Green Breakfast Smoothie
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Lunch: Brown Rice Tofu Salad with Tomato and Basil
Dinner: Slow Cooker Ham & Beans
Snacks: Avocado Dip
Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)
Green Breakfast Smoothie
Ingredients: 68/123
• 1 cup unsweetened coconut water (about 3g sugar, 2.6g carbs per 100g)
• 1/2 cucumber, peeled, seeded and chopped
• 1/2 avocado, seeded and peeled ((0.7g sugar, 9g of carbs per 100g)
• 1 – 2 sticks of celery • squeeze of lemon juice
*Add 1/2 cup of beet juice if sweetener is desired.
Directions:
1. Prepare ingredients then add cold
coconut water to the blender. Place all other ingredients in and whiz it up till smooth.
Brown Rice Tofu Salad
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Ingredients:
• 1 cup (cooked) brown rice (0.4g sug- ar, 24g carbs per 100g)
• 1 tsp garlic flakes or 1/2 clove fresh minced garlic
• 1/2 small minced onion • 1/2 red bell pepper (optional) • 1/2 cup tofu, chopped into cubes
(2.7g sugar, 1.9 carbs per 100g)
• 1/4 cup baby spinach leaves • 1/4 cup fresh basil leaves • 1/4 cup cherry tomatoes, halved
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• 1/4 cup olives of your choice (nil sug- ar, 6g carbs per 100g)
• 1 Tbsp lemon juice • 1 Tbsp olive oil
Directions:
1. Wash and cook rice as per directions
on packet. Allow to cool and mix in all other ingredients.
Tomato and Basil
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Ingredients:
• 1 ripe avocado, diced (0.7g sugar, 9g carbohydrates per 100g)
• 1 cup cherry tomatoes (2.6g sugar, 3.9g carbohydrates per 100g)
• 1 cup small Mozzarella balls (1g sug- ar, 2.2g carbohydrates per 100g)
• 1/2 bunch of basil leaves • olive oil and lemon juice to taste • salt and black pepper to taste
Directions:
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1. In a small dish combine olive oil, lemon juice, salt and black pepper.
2. In a salad bowl mix together diced avocado, cherry tomatoes and Moz- zarella balls. Pour the dressing over. Serve immediately.
Slow Cooker Ham & Beans
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*Different beans vary in cooking time, so read the instructions on the packet.
Ingredients:
• ½ lb (225g) beans of your choice
(canned, drained or regular soaked overnight) (2.1g sugar, 62g carbo- hydrates per 100g)
• ¼ lb (110g) cooked ham, chopped • 1tsp onion powder • 1 tsp dried parsley • pinch of garlic salt and cayenne
pepper • salt to taste • water to cover
Directions:
*This can be cooked by simmering on the stove top for about 2 hours if you don't want to use a crockpot. Read label for cooking times suggested for beans.
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1. Place all ingredients in a slow cook- er. Pour enough water to cover the food.
2. Set the slow cooker to Low and sim- mer for 7 - 12 hours, stirring occa- sionally till tender.
Avocado Dip
Ingredients:
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• 2 ripe avocados (0.7g sugar, 9g of carbs per 100g)
• 2 tomatoes (optional) • 2 garlic cloves, minced • ½ cup fresh coriander or cilantro,
finely chopped • 1 Tbsp lime juice • salt and pepper to taste
Directions:
1. Make sure the avocados are ripe.
Peel them, cut in halves and place the pulps in a bowl.
2. Blanche tomatoes; Bring water to boil, put the tomatoes in the water for a minute, take them out and peel.
3. Put all the ingredients in the bowl and mash with a fork to create guacamole dip.
Day 4
Before Breakfast: A Glass of Water
Breakfast: Nutty Granola
Lunch: Raw Carrot Soup
Dinner: Grilled Snapper with Veg or Salad
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Snacks: Oven Baked Kale Chips or a handful of Goji Berries
Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)
Nutty Granola
To Stop Diabetes In Few
Days Click Here!!
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Ingredients:
• 3 cups assorted nuts (almonds, wal- nuts etc)
• 2 tsp chia seeds • 1 tsp Goji berries (optional) • 1 Tbsp sunflower seeds (2.6g sugar,
20g carbs per 100g) • 2 cups unsweetened shredded
coconut (unsweetened) • 1/4 cup sesame seeds (0.3g sugar,
23g carbs per 100g) • 1/2 cup coconut oil • 1/4 cup olive oil
• 1 tsp cinnamon 78/123
* Granola bars are flexible with ingredients. Directions:
1. Line a baking dish / tray with baking
paper and set aside. 2. Combine nuts & seeds into large
bowl 3. Remove 1 cup of nuts & seeds mix
and chop into small pieces 4. Place remaining 2 cups of nuts &
seeds in blender and pulse till chopped quite finely – You should end up with a good mix of small and fine pieces. (This will help bind the mix)
5. Return nuts, berries & seeds to mix- ing bowl. Stir in dry coconut. Stir well combining contents together
6. Place a small saucepan on a low heat and melt the oils.
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7. Pour hot liquid mixture over nut mixture, stirring to combine. Mix well.
8. Add cinnamon. 9. Pour the combined nut mixture into
prepared dish / tray and press to- gether using wet hands or spoon pressing firmly to ensure ingredients are well packed together.
10. Leave mixture to sit for 2 hours, cov- er and then place in freezer for at least 1 hour
11. Remove from freezer and cut into chunk sized pieces or muesli bars slices with a very sharp knife.
Raw Carrot Soup
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*You need a high speed blender to get a smooth texture for this soup.
Ingredients:
• 2 small carrots (4.7g sugar, 10g car-
bohydrates per 100g) • 1/4 small cauliflower (optional)
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• 1 tomato (2.6g sugar, 3.9g carbo- hydrates per 100g)
• ½ avocado (0.7g sugar, 9g carbo- hydrates per 100g)
• squeeze of lemon • fresh ginger to taste • salt and ground black pepper to taste • water
Directions:
1. Chop the carrots, cauliflower, to-
mato and avocado into chunky pieces. Place all ingredients in a food processor and blend until smooth.
2. If you wish, add more water for more liquid texture. Serve and enjoy!
Grilled Snapper
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Ingredients:
• 2 snapper fillets • 1 clove garlic, minced • squeeze of fresh lemon • 1 Tbsp olive oil • salt and ground black pepper to taste
Directions:
1. Mix the lemon juice with olive oil
and minced garlic to create a
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marinade. Place the snapper in it for 10 minutes.
2. Place the fillets on the grill and cook from both sides until it is crispy.
3. Season to taste.
*Serve with vegetables such as steamed broccoli, string beans and cauliflower or with a green mixed salad!
Oven Baked Kale Chips
Ingredients:
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• a medium sized bunch of kale (1.2g sugar, 9g carbohydrates per 100g)
• 3 tsp olive oil • 1/4 tsp salt
Directions:
Preheat oven to 350°F (180°C).
1. Wash the kale and let it dry com-
pletely. Remove the hard stems and tear the leaves into bite-size pieces.
2. Sprinkle with olive oil and salt. Toss the kale with fingers to make sure it is well coated.
3. Place the kale on a baking sheet in a single layer. Bake for 10 minutes.
4. Once the kale is done, immediately take it out of your oven and place it in a bowl or serving plate. Let it cool down before serving.
Day 5
Before Breakfast: A Glass of Water
Breakfast: Broccoli Frittata
Lunch: Pork Patties with Coleslaw
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Dinner: Cauliflower Soup with Steak & Broccolini
Snacks: Hummus
Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)
Broccoli Frittata
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Ingredients:
• 4 eggs (0.4g sugar, 0.7g carbo- hydrates per 100g)
• 1 cup chopped broccoli (1.7g sugar, 7g carbohydrates per 100g)
• 1/2 cup Tofu • 1/2 onion, diced (4.2g sugar, 9g car-
bohydrates per 100g) • 1/4 red bell pepper, chopped (4.3g
sugar, 7g carbohydrates per 100g) • 1 tsp butter • 1 tsp olive oil
• 1/2 tsp dried dill • 1/4 tsp salt
Directions:
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1. Prepare tofu according to directions. Mix well until "creamy".
2. Mix eggs with tofu and set aside. 3. Heat the oil in a frying pan over me-
dium heat. Once the butter has melted, saute onions, broccoli and bell pepper until soft. Add dill shortly before done. Set the veget- ables aside.
4. On a clean frying pan melt the but- ter. Add the vegetables and the egg mixture. Rotate the pan so the eggs are evenly distributed. Turn the heat to low and cover the pan. Cook for 5-10 minutes until done.
Serve hot and enjoy!
Pork Patties 88/123
Ingredients:
• 1lb (450 g) lean pork, ground • 1 tsp sage • 1 tsp salt • 1 tsp paprika powder • ½ tsp fresh black pepper, ground • 1/2 cup almond meal for coating
(optional)
*Almond meal coating in optional.
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*Can add some finely diced kale or spinach for extra goodness.
Directions:
1. In a small bowl mix all spices. 2. Add this mixture to the ground pork.
Blend well. 3. Form into flat patties and dip into
almond meal. 4. Fry the patties in a skillet on medi- um
heat until they are golden brown.
5. Serve with Coleslaw.
Apple Cider Coleslaw
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Ingredients:
• 1 small green or red cabbage (can use a mix of both)
• 1 carrot • 1 Tbsp apple cider vinegar • 1 Tbsp olive oil • 2 Tbsp unsweetened coconut water
(optional - about 3g sugar, 2.6g carbs per 100g)
• ¼ tsp ground mustard seed • ¼ tsp cumin seed, ground • ¼ tsp celery seed • salt and black pepper to taste
Directions: 91/123
1. Finely shred cabbage and carrot. Mix them both in a large bowl.
2. In another bowl whisk together all other ingredients to create the dressing.
3. Add the dressing to the coleslaw. Mix it well together.
Cauliflower Soup
Ingredients: 92/123
• 5 cups water • 1 head cauliflower (1.9g sugar, 5g car-
bohydrates per 100g) • 1 small onion (4.2g sugar, 9g carbo-
hydrates per 100g) • 2 Tbsp olive oil • salt and ground black pepper to taste • chopped spring onion and parsley for
garnish Directions:
1. Clean the cauliflower off leaves and
hard stems. Cut into pieces. Chop the onion.
2. In a large saucepan fry the onion in olive oil over medium heat for 5 minutes. Add the cauliflower and about half the water and bring it to simmer. Cook covered for 15 minutes.
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3. Puree the soup in a blender until it is creamy. Transfer the soup back to the pot, add salt. If you wish the soup to be thinner, add the remain- ing water.
4. Bring the soup to a low simmer. Sprinkle with pepper.
5. Pour the soup in serving bowls and garnish with chopped spring onion and parsley. Enjoy!
Steak & Broccoli
Ingredients: 94/123
• 1 Tbsp olive oil • Your choice of beef, chicken, tuna or
pork fillet steak • 1 - 2 cups broccolini (or broccoli)
Directions:
1. Chop broccoli into florets and gently
steam until tender. 2. Grill or pan fry steak in a little olive
oil over medium to high heat until done.
3. Serve with a drizzle of oil and sprinkle with herbs or toasted nuts or toasted pumpkin seeds (Pepita) if desired.
Hummus
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Ingredients:
• 1/4 cup (59 ml) fresh lemon juice, about 1 large lemon
• 1/4 cup tahini (0.5g sugar, 21g carbs per 100g)
• 1 x 15oz can (425 grams) chickpeas (4.8g sugar, 27g carbs per 100g)
• 1 clove garlic, minced • 2 Tbsp olive oil • 1/2 tsp salt, or to taste • 1/2 tsp ground cumin • 2 Tbsp water • Paprika for garnish
Directions: 96/123
1. Mix lemon juice and tahini in a food processor on high for a minute. Scrape down sides.
2. Add garlic, oil, salt & cumin and wa- ter. Whip for another half a minute till desired smoothness.
3. Serve with celery or carrot sticks. Enjoy!
Day 6
Before Breakfast: A Glass of Water
Breakfast: Omelet Roll
Lunch: Chicken Salad
Dinner: Tuna Fish Cakes with Pumpkin & Eggplant Wedges
Snacks: Curry Roasted Cashews 97/123
Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)
Omelet Roll
Ingredients:
• 2 - 3 eggs
• 1 spring onion, thinly sliced 98/123
• 4 Tbsp fully cooked lean ham or ba- con, finely chopped
• 1 Tbsp milk • 1/2 cup mushrooms, sliced • 1 Tbsp olive oil • salt and black pepper to taste
Directions:
1. In a small bowl whisk the eggs to-
gether with milk salt and black pep- per. Then add the ham and red pep- per. Mix well.
2. Heat a tablespoon of olive oil in skil- let. Pour the egg mixture in.
3. Fry from one or both sides. Roll be- fore serving.
4. Cut the omelet roll in small pieces so it will fit your lunchbox. Enjoy!
Chicken Salad
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Ingredients:
• 1 x 15oz can (425 grams) chickpeas, rinsed and thoroughly drained (4.8g sugar, 27g carbs per 100g)
• 1/2 - 1 cup cherry tomatoes, halved • about 1 roasted capsicum, thinly
sliced (can use fresh) • about 2 cups of baby spinach & rock-
et leafy mix • about 1 cup shaved cooked chicken • 2 tsp pepitas (pumpkin seeds) • For dressing - olive oil and lemon
juice
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*For variety, use crispy fried bacon pieces, leave out the chick peas, and add a handful of sunflower seeds. Directions:
1. Combine the chickpeas, tomato, cap-
sicum, spinach and rocket, salami and pepitas in a bowl.
2. Serve with the dressing.
Tuna Fish Cakes
Ingredients: 101/123
• 1 raw egg • 1 cup shredded zucchini • 2 Tbsp almond meal • 1 small can (6oz/170g) drained nat-
ural tuna or salmon (can use fresh, steamed)
• 1/2 cup diced green/spring onion • 1/4 tsp raw salt • 1/4 tsp garlic flakes (fresh minced is
okay) • ground black pepper
Directions:
In a large bowl, place the shredded zucchini after squeezing out the ex- cess water. Add all other ingredients and mix until thoroughly combined. Heat a large non-stick skillet or pan sprayed with non-stick spray over medium-low heat. With your hands,
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make small round patties out of the zucchini mixture and place into your pan. Cook until golden brown, flip- ping halfway through. Serve with pumpkin & eggplant wedges
Pumpkin & Eggplant Wedges
Ingredients:
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• 1 large eggplant, cut into 3/4 inch wedges
• 2 cups pumpkin, cut into 3/4 inch wedges
• about 1/2 cup coconut or olive oil for cooking
• 3/4 cup almond meal • 1 tsp salt • 1 tsp ground black pepper • 1 tsp dried mixed herbs (optional)
*For a garnish twist you can sprinkle this dish with ground nuts, coconut or some dried herbs. Directions: 1. After slicing the eggplant and pumpkin, place in a bowl of water and soak for 1 hour. 2. Remove and eggplant and pumpkin from the water, allow excess water to drip off, toss in the almond meal. Shake off excess. 3. Fry each vegetable in hot oil in batches, turning till golden brown. The pumpkin
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will take longer to cook than the eggplant.
Curry Roasted Cashews
Ingredients:
• 2 cups raw cashews (other raw nuts like macadamia, peanuts and al- monds work well)
• 1/2 tsp ground coriander
• 1/2 tsp ground turmeric • 1/2 tsp ground cumin
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• 1/2 tsp of your favorite natural curry powder
• 1/2 tsp raw salt • 1/4 tsp cayenne pepper • 1/4 tsp ground paprika • 1 Tbsp olive oil
*You can use mixed raw nuts if you like. Directions:
Preheat the oven to 350F or 180C
1. Place all the spices, cashews and salt into a bowl and mix well. 2. Place the butter on a baking tray and put into the oven for a couple of minutes to melt the butter. 3. Now sprinkle the spicy nut mix across the pan, stirring in so the butter is incorporated throughout the mix.
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4. Bake for about 8 minutes, toss the nuts, then cook for another 5 mins.
Day 7
Before Breakfast: A Glass of Water
Breakfast: Spinach Super Smoothie with Egg & Bacon Ramekins
Lunch: Grilled Salmon & Asparagus Rocket Salad
Dinner: Lemongrass Beef Skewers with Stir Fry Kale
Snacks: Handful of Nuts or Leftovers
Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)
Spinach Super Smoothie
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Ingredients:
• 1 cup unsweetened coconut water (about 3g sugar, 2.6g carbs per 100g)
• Juice of 1/2 lemon • 1 cup washed baby spinach leaves • 1 cup small broccoli florets - (lightly
steamed to reduce hardness)
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• 1 under ripe banana (less sugar) or use avocado or beet juice if you need sweetener
• 1 tsp flaxseed or coconut oil (optional)
• 1 tsp chia seeds (optional) Directions:
1. Place the coconut water in the
blender first. Add all ingredients and blend until super smooth. Packed full of immune boosting nutrients and help as a detox!
Egg & Bacon Ramekins
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Ingredients & Directions:
1. Simply line some ramekins or muffin tins with bacon; crack in an egg and bake at approx. 180C for 10-12 minutes or until done to your liking.
Grilled Salmon
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Ingredients:
• about 1 pound or 500g salmon fillets • salt and pepper to taste • 1 medium lemon, sliced • 1 Tbsp olive oil
*Serve with Asparagus Rocket Salad or ve- getables of your choice, except potato. Directions:
1. Place salmon fillets skin side down
on baking sheet lined with foil. 2. Season with salt and pepper
3. Place sliced lemons over salmon 4. Drizzle lightly with olive oil
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5. Cover with cling plastic; placing in fridge for 1- 2 hours
6. Bake salmon meal in medium - hot (400F/205C) oven for 12-15 minutes
Asparagus Rocket Salad
Ingredients:
• 2 cups arugula, or rocket, or mixed leafy green salad leaves
• 1 cup tomatoes, cut in big pieces • ½ cup asparagus • 2 Tbsp avocado oil • 1 Tbsp apple cider vinegar • salt and pepper to taste
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*If feeling extravagant wrap asparagus with ham or crispy bacon strips
Directions:
1. Mix together arugula leaves, as-
paragus and tomatoes. 2. In a small bowl combine the avocado
oil, balsamic vinaigrette, salt and pepper. Sprinkle it over the salad.
3. Pack it up and enjoy!
Lemongrass Beef Skewers
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This works well with barbequed ribs and chops. This is very flexible with the meat used and the herbs - I like using rosemary too if it's in the garden. Cilantro can be sub- stituted or mixed with rosemary, or even omitted.
Ingredients:
• 1 pound (500 g) lean tenderloin beef,
cut into small cubes (about 1 1/2 inches)
• 2 cloves garlic, finely chopped • 4 lemongrass stalks
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• 2 Tbsp natural fish sauce (an use anchovies)
• 2 Tbsp sesame oil • 2 Tbsp unsweetened coconut water
(about 3g sugar, 2.6g carbs per 100g) • 1 1/2 tsp ground five spice powder • 1 small bunch of coriander or cil-
antro, finely chopped Directions: *Soak wooden skewers in water for 1 hour beforehand to stop burning.
1. Prepare the lemongrass by cutting away the top 2 thirds and outer leaves, just using the tender part. Chop finely, or blend. 2. Mix together the garlic, lemongrass, fish sauce, sesame oil, coconut water, 5 spice and coriander in a bowl. 3. Cut beef into cubes and marinate in the lemongrass mix for at least 20 mins.
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4. Thread desired amount onto skewers evenly and fry in oil on stove top or BBQ grill. *Serve with steamed veggies such as broccoli and cauliflower.
Stir Fry Kale
Ingredients:
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• a bunch of kale, chopped (Spinach or Swiss chard)
• 4 garlic cloves, sliced • 4 Tbsp olive oil or coconut oil • 5 Tbsp stock (chicken, beef or
vegetable) • 1/2 tsp salt • a dash of black pepper
Directions:
1. Coarsely chop the kale leaves. 2. Finely sliced the garlic cloves. 3. Heat the olive oil in a saucepan, add
garlic and kale. Let it fry for a little while, then add the stock, salt and pepper. Cover the pan with a lid and let it simmer for 15-20 minutes on low heat.
Fructose is foods can be a problem, if you want to learn more about this grab a copy of the Sugar Free Recipes Book. Take foods
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high in fructose into consideration after the sugar detox period.
Free Meal Planner & Shopping List
To organize yourself so you know what's for breakfast, lunch and dinner over the 7 days of sugar detox this meal planner may help. If you plan correctly before you shop it will save you time, money AND stress.
Once you click the link you will arrive at a page where you can print off the PDF for convenience or save it on your computer. Print your free meal planner and shopping list here. Enjoy!
If you have enjoyed this book and can spare a minute to leave a review, that would be much appreciated, thanks.
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Good Reads To Kill Diabetes Forever!!
Click Here
Sugar Free Recipes by Peggy Annear
Juice Recipes for Weight Loss by Peggy Annear
Sugar Smart Diet by Anne Alexander
Paleo Diet by Jane Burton
Peggy Annear Central Author Page on Amazon
Copyright
No Sugar Diet: Copyright © 2014 by Peggy Annear
Copyright: The author Peggy Annear has exclusively published this book and holds all copyrights to it. A great deal of work has been put into producing it. No part of this publication may be reproduced, stored in re- trieval system, copied in any form or by any means, electronic, mechanical, photocopy- ing, recording or otherwise transmitted without written permission from the pub- lisher. You must not circulate this book in any format unless asking first. Thank you for your honesty and understanding.
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Disclaimer: This book is from research and gathering nutritional information from USDA and preparing meals incorporating the no sugar diet principles. It has been pre- pared in good faith, with the goal being to share recipe favorites and information with others. I am not liable in any way how you choose to use this information as it is an ac- count of my own experiences. I have set out to give helpful guidance while following a no sugar diet. Please consult your doctor or di- etician to work out a specific plan for your- self as an individual.
