‘Goodbye Sugar’ Recipes

You can take a peek inside the book or Purchase online Amazon.co.uk | Amazon.com  Also available in all good book stores.

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cod with aspargus salad by Elsa JonesCrispy Cod & Warm Asparagus Salad.

This meal is as nutritious as it is tasty. The cod is a wonderful source of protein and the asparagus is a natural detoxifier. In fact, the entire salad is packed with antioxidant vitamins which help to fight disease and make your skin glow. As a bonus, you won’t have much washing up to do as all that’s required is a chopping board and a frying pan.

Ingredients (serves 2)

For the Fish

  • 2 medium sized cod loins (or skinned fillets)
  • 2 slices of prosciutto
  • 1 tbsp of olive oil
  • Lemon wedges for serving

For the Salad

  • 200g of asparagus (cut into bite-size pieces)
  • 1 small red onion (finely chopped)
  • 1 large vine tomato (finely chopped)
  • 1 teaspoon of fresh thyme (chopped)
  • 2 tbsp of olive oil
  • 2 tsp of Dijon mustard
  • Salt & Pepper

This meal is prepared in three simple stages using the one pan.

In a large non stick pan, heat two tablespoons of olive oil to medium heat. Fry the onion for about seven minutes until soft. Sprinkle with salt & pepper and add the thyme. Spoon in the Dijon mustard, stir through, then use the spoon to scrape out the mixture into a bowl and set aside. Wipe out the pan.

Pat the cod fillets dry and wrap each one in a slice of prosciutto. Add one tablespoon of olive oil to the pan and bring to a medium high heat. The oil should be rippling. Add the cod to the pan and fry for about 4 minutes on each side until the prosciutto is crisp and the fish is firm and cooked through. Plate the fish and cover loosely with foil to keep warm.

Add a half cup of water to the same pan and bring to the boil on a high heat. Add the asparagus and cook for 3 minutes then drain but leave in the pan. Add the onions back in along with the chopped tomatoes, stir well and serve the warm salad alongside the fish with lemon wedges.

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apple strawberry crumble by Elsa Jones NutritionComforting Apple & Strawberry Crumble

This mouth watering crumble is naturally sweet and very versatile as any combination of fruit can be used. It’s also super quick and easy to make and yes, you guessed it, its sugar free!

Ingredients

  • 800g cooking apples (peeled, cored and sliced)
  • 200g strawberries (quartered)
  • 3 tbsp water
  • 1 cup rolled oats
  • 1/2 cup chopped almonds (chop in a food processor or use a knife)
  • 1 large tbsp coconut oil, melted
  • Pinch salt
  • 1 tsp cinnamon

Preheat oven to 190 degrees. Place the sliced fruit into a baking dish, then add the water and toss with salt to bring out some of the natural sweetness in the fruit.

In a separate bowl, mix together the oats, nuts and cinnamon, then pour in the melted coconut oil and mix well. Spoon the crumble mixture over the fruit to cover it entirely. Bake the crumble for 30-35 minutes or until the fruit is tender and bubbling.

Serve this ‘not so naughty’ dessert with a dollop of natural Greek yogurt or fresh cream.

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Sugar Free Granola from Goodbye Sugar by Elsa JonesGenuinely Sugar-Free Granola (Makes 12 servings)

Taken From ‘Goodbye Sugar’ book by Elsa Jones

It is virtually impossible to find a tasty granola that is genuinely sugar free. Most brands you’ll find on supermarket shelves contain the equivalent of 3 teaspoons of sugar per serving, which is a lot. Even a lot of seemingly ‘healthy’ granola recipes contain lots of sugar in the form of dried fruit, honey or sugar substitutes.

The protein, fibre and essential fats in this granola will stave off sugar cravings and supercharge your energy levels at any time of the day. It works really well paired with natural yoghurt and fresh berries for breakfast or as a comforting snack to help ward off an afternoon slump.

Ingredients

  • ¼ cup coconut oil
  • 1 cup oats
  • 1 cup sunflower seeds
  • 1 cup pumpkin seeds
  • 1 cup chopped almonds (you can chop them in a food processor or use a knife)
  • ½  cup ground flaxseed
  • 2 teaspoons ground cinnamon
  • 1 teaspoon almond extract or vanilla extract (I use both)
  • pinch of sea salt

Method

  • Preheat the oven to 190°C. Line two baking trays with baking paper or grease lightly with coconut oil.
  • Melt the coconut oil in a small saucepan and set aside.
  • Place all of the remaining ingredients in a large bowl and mix together. Make a well in the middle and add the melted coconut oil. Mix thoroughly until everything is lightly coated with the oil.
  • Divide the granola evenly between the two trays and spread out in a thin layer. Bake in the oven for about 15 minutes until lightly toasted and golden. Stir half way through to avoid burning.
  • Allow to cool, then store in an airtight container for up to 1 month.

Serve with milk of choice or natural yoghurt. Delicious served with fresh berries, grated apple or sliced pear.

Tip: Take care not to overcook as these ingredients burn easily and will taste bitter if cooked for too long. I find that the baking tray that’s placed on the lower shelf of the oven cooks a little quicker than the one on the upper shelf, so I take it out a few minutes earlier. You might need to do the same.

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© 2017: Elsa Jones Nutritionist | Telephone: 087 66 55 874 | Email: info@elsajonesnutrition.ie
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