How to eat a sugar-free diet in five simple steps

by Candice May, FSP Health & Fitness, 22 March 2016

I first quit sugar because I had an autoimmune disease that seriously messed with my ability to enjoy life.

I wanted a better life, a richer life, a well life, so I tried going sugar-free, and it worked. But along the way, several bigger, deeper themes emerged. I realised food waste mattered. More than anything else, actually.

In The I Quit Sugar Cookbook, they teach you how to create a smooth, perpetual ecosystem, which I call The Flow. The Flow will walk you through how to add more than 300 recipes to your sugar-free lifestyle and help our environment in the process. Here are the five easy steps to The Flow.

Five steps to switch to a sugar-free diet

#1: Start where you are
The best cooks improvise. The worst kitchens are those with unused waffle-makers in the corner cabinet. Use what ya got!

#2: Buy produce in buylk

Local produce markets are the best option. Not just for the free samples and overwhelming earnestness (and fewer carbon miles) but because you’ll be buying stuff that’s in season and therefore the best food for your Ayurvedic constitution. The greengrocer or supermarket is just fine, however.

#3: Sort and store
Once you get your shopping home, you need to sort and store it. It doesn’t take long, and it will save you time down the road.

#4: Parcook, freeze, preserve

Next, you cook up your shopping haul, in bulk, a lot of which you freeze. Excess bits you preserve. This puts you in ahead on three fronts: you snap in the nutrients of your food, you free up space in the fridge, and you have food ready to go for months.

#5: Use your leftovers
Use all of your food (even your scraps!) to make easy, sugar-free, inventive meals and leftovers. A staple I add to a lot of my dishes is the Leftovers Pesto from the book. Here's the recipe:

Ingredients:

3 to 4 cups leftover leaves and/or stalks; roughly chopped parsley, basil, and/or cilantro leaves and stalks; celery leaves; kale stalks (blanch in boiling water for 2 to 3 minutes first); carrot tops (blanch in boiling water for 1 to 2 minutes first); beet leaves; broccoli, or cauliflower stalks (blanch first, if you like)
½ cup cashews, pepitas, or almonds, or ½ cup grated Parmesan
4 cloves garlic, finely chopped
½ cup extra virgin olive oil
1 tbsp lemon juice
½ tsp sea salt
½ tbsp salt dissolved in 2 to 3 tablespoons water

Preparation:

Process all the ingredients in a food processor until finely chopped. Spoon into a jar, and press down with the back of the spoon so that the liquid rises to cover the greens but leaves 1½ inches of space at the top of the jar. Seal and leave on the counter for up to three days. Once fermented, keep it in the fridge for up to 6 weeks.
If you know you’re going to use it quickly, make it unfermented by simply omitting the whey and placing in the fridge after you’ve processed the mixture.

Enjoy.

Tags: sugar-free, sugar-free diets, sugar-free challenge, diabetes, type 2 diabetes, blood sugar, healthy eating, healthy eating tips, healthy lifestyle tips

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