‘Goodbye Sugar’ Recipes

Using foods from the 10 Day Sugar Challenge Food List, I’ve put together a range of breakfast, lunch & dinner recipes for you to try out. Simple, healthy and delicious meals that I hope you enjoy as much as I do.

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BREAKFAST : Download PDF for Full Set of Breakfast Recipes. Here’s a little taster!

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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LUNCHDownload PDF for Full Set of Lunch Recipes. Here’s a little taster!

Tomato, Mozzarella & Chickpea Saladchickpea salad

Who needs sandwiches when you can whip up a tasty and filling salad like this in a matter of minutes? This is a really handy one to throw together in the mornings and it will hold well until lunch time.

Ingredients

  • 1 cup of cherry tomatoes (halved)
  • 125g Mozzarella Ball (cubed)
  • 1 cup of chickpeas (rinsed & drained)
  • 1 tablespoon of fresh basil (shredded)
  • Pinch of sea salt

Dressing

  • 2 tablespoon extra virgin olive oil
  • 1 tablespoon of fresh lemon juice
  • 1 garlic clove (crushed)

Method

  • Place the tomatoes, mozzarella, chickpeas and basil into a large bowl and season with a pinch of salt.
  • In a cup, mix the olive oil, lemon juice and crushed garlic together.
  • Spoon over and mix through the salad ingredients.
  • Serve on it’s own for a filling lunch or as a side dish alongside a fillet of chicken or tuna.

Optional Extra Salad Ingredients

  • Onion/Scallion
  • Cucumber
  • Black pitted olives
  • Avocado
  • Pine Nuts

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DINNER : Download PDF for Full Set of Dinner Recipes. Here’s a little taster!

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

Method:

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.

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