Ingredients

Serves 2

Bolognese

1 large onion
250g grass-fed lamb or beef mince
2 cloves garlic, crushed
1 large bay leaf
1 tbsp dried rosemary
1/4 tsp nutmeg
1/4 tsp cinnamon
1/4 tsp allspice
1/4 tsp sage
Ground black pepper to taste
2 tbsp. olive oil plus extra for drizzling
1 tsp salt
1 cups water
6 large ripe sweet tomatoes blanched and skinless

*If you don’t have the time to blanch and skin fresh tomatoes you can use one 400g tin of chopped tomatoes or passata instead.

Zoodles

3 Medium Courgettes

Method

Bolognese

1. Add olive oil to a saucepan and heat gently.
2. Add the chopped onion to the heated oil stirring gently with a wooden spoon till onion softens slightly and start to become golden brown.
3. Add the crushed garlic to the pan and stir.
4. Add the mince and stir to loosen and break up the mince until it is well separated.
5. Add the rest of the spices and salt and stir continuously over the heat until the mince starts to brown.
6. Add in the chopped tomatoes and allow to cook for 15 – 20 minutes.
7. Reduce heat to medium, add water and allow to simmer for 45 min stirring occasionally until the water has reduced.

Zoodles

1. Using a spiralizer, Spiralize the courgettes into a mixing bowl.
2. Add some boiling water to the mixing bowl and soak the zoodles for 5 mins before straining or stir fry in a pan with some olive oil for 3-5 min. You want to just soften the zoodles without over cooking them.
3. Toss the zoodles in olive oil, salt and pepper before serving.

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Ingredients

Serves 2

1 tbsp olive oil
1 red onion, finely chopped
4 ripe tomatoes, blanched, skinned and chopped
1 tsp paprika
1tsp cinnamon
1tsp cumin
1 sweet potato, steamed and pureed
400g can of haricot or cannellini beans, drained and rinsed
Salt and black pepper

*If you don’t have the time to blanch and skin fresh tomatoes you can use one 400g tin of chopped tomatoes or passata instead. If you choose to use passata, you can skip step four below as the sauce will not need to be blended.

Method

1. Heat the olive oil in a large saucepan. Add the chopped onion and sauté over a medium heat for several minutes until the onion is softened and starting to caramelise.
2. Add the tomatoes, paprika, cinnamon, cumin, and season well with salt and black pepper.
3. Simmer for about 20 minutes until the tomatoes have reduced down into a thick sauce, add the sweet potato puree and if needed add more seasoning to taste. Remove from the heat and allow to cool slightly for a few minutes.
4. Purée the sauce in a blender and then return to the saucepan.
5. Add the beans and simmer for a few minutes to warm them through before serving.

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The cauliflower mash makes for a delicious alternative to processed, shop-bought sauces or creams, and is loaded with healthy fats, vitamin C, magnesium and potassium. However, the best thing about this dish is that it’s sugar-free – all the luscious flavour comes from natural herbs and spices, which are full of amazing phytonutrients.

Ingredients

Serves 6

Pulled Pork

2-2.5kg pork shoulder (preferably bone in), or pork neck
2tsp whole black peppercorns
3tsp whole fennel seeds
4tsp smoked paprika
3tsp sea salt
1tsp ground cumin
1tsp all spice
3tsp ground chilli
2 bay leaves
1tbsp coconut aminos
1 cup bone stock (any type is fine)
1/2 cup apple cider vinegar
3 tomatoes, chopped into quarters
2.5 cloves garlic, crushed
4 cups greens

Cauliflower Mash

1/2 head cauliflower, broken into small florets
2/3 cup coconut yoghurt
1 tablespoon coconut oil

Method

The night before:

1. Grind the fennel and peppercorns with a mortar and pestle (or blender). Add the salt and other spices, except for the bay leaves, and mix.
2. Rub the spice blend over the meat, rubbing well into the fatty bits. Really get your fingers into the meat, massaging it all over.
4. Place in the slow cooker insert, cover and place in the fridge for at least 2 hours (or overnight, for a stronger flavour).

In the morning:

1. Place the insert into the slow cooker and add the rest of the ingredients.
2. Cook on low for 8 hours or high for 4.

Before serving:

1. When the pork has 20 minutes to go, place the cauliflower, coconut yoghurt and coconut oil in a saucepan, season to taste with salt, then cook over low heat for 15-20 minutes.
2. Once cauliflower has softened mash with a potato masher until smooth.
3. Take the pork out of the slow cooker, place in a dish and use two forks to “pull” the meat apart into shreds.
4. Place the shreds back in the slow cooker for a further 20 minutes, with the sauce.
5. Continue cooking on a high heat, uncovered until heated through.
7. Steam your greens and serve.

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I have tweaked the recipe slightly to add some superfood goodness and make it even more delicious!

Remember, although refined-sugar free, this recipe contains dates which are dried fruits. All dried fruits are high in fructose so should be eaten in moderation. You guessed it, this recipe should feature in the 20% of 80/20!

Ingredients

Crust 

6 soft pitted dates, soaked in boiled water
2 heaped tablespoons ground flaxseed
75g pecans
95g walnuts
Pinch of sea salt
3 to 12 tablespoons of water

Topping

100g unsweetened desiccated coconut
100g cashew nuts
90g coconut oil, melted
9 large soft pitted dates, soaked in boiled water
Zest of 3 unwaxed lemons
Fresh lemon juice of 4 lemons
2 teaspoons turmeric
3 tablespoons maca powder  (optional)
2 cups coconut milk

Method

Crust
1. In a food processor, chop the dates, ground flaxseed, walnuts and pecans.
2. Add salt and 3 to 5 tablespoons of water to achieve a dough-like consistency. If using a blender add up to 12 tablespoons of water. It’s best to add the water gradually, so the mix doesn’t end up too wet.
3. Line a traybake tin with parchment paper. Press the dough mixture into the base of the tin, pressing down firmly. You may need to wet your hands slightly while doing so.
4. Place in the fridge to chill while you make the topping.

Topping
1. Soak dates in freshly boiled water and allow to stand.
2. In a blender, add the cashew nuts and coconut milk and blend until smooth.
3. Drain the dates and add to the blender together with the coconut oil, turmeric and desiccated coconut. Blend further.
4. To this, add the lemon juice, maca powder and lemon zest and blend until smooth. The mixture should have a creamy consistency.
5. Pour the lemon mixture over the crust and let this set in the freezer until firm (about 1 to 2 hours).
6. Transfer to the fridge around an hour before you are ready to eat.
7. Cut into bars, storing leftovers in the freezer.

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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My inbox has been buzzing with requests for this recipe – the sugar-free pizza I designed exclusively for Sugar-Free Farm! And I’m not surprised, it’s been such a hit in my home too.

It’s really simple to make and you can get to work on your bases while the sauce is simmering.

I encourage you to play around with this recipe and really make it your own. The ingredients can easily be switched to vegetarian or vegan options or varied by mood. Gluten-free? Gluten-free flour works as an excellent option in lieu of whole grain. I’ll be posting my gluten-free cauliflower pizza recipe soon – Watch this space if that’s of interest to you!

This recipe can serve up to six, so feel free to downsize or upscale quantities – just remember to keep the proportions the same. Enjoy experimenting and be sure to let me know what you make and think!

Ingredients

Serves 6

Pizza Base

140g cauliflower
150g whole grain flour
1/4 tsp bicarbonate of soda
1/2 tsp salt
1 tsp baking powder
1 egg white
2 tbsp olive oil
50ml water
1/4 tsp paprika

Pizza Sauce

30 large ripe red sweet tomatoes
6 tbsp. olive oil
3 tsp salt
8 garlic cloves
1 tsp black pepper
1 red chilli washed and seeded
20 fresh basil leaves
2 cups water.
Boiled water for blanching

Pizza Toppings

Pizza sauce (as above!)
Sliced tomatoes
Sliced pepper
Grilled and sliced chicken breast
Mozzarella cheese

Method

Pizza Sauce Preparation

1. Place the tomatoes in a large bowl or pot and cover with boiling water. Leave to stand for 5 to 8 mins until the skins soften.
2. Use a spoon to remove the tomatoes one by one, peeling each as you remove (if you allow them to cool, you will not be able to remove the skins!).
3. Chop the tomatoes into 1/2 inch cubes.
4. Peel the garlic and use a garlic press to crush onto a side plate.
5. Wash the basil leaves and cut finely.

Pizza Sauce Method

1. Pour the olive oil into a large saucepan and place on the stove on a medium heat. Add the crushed garlic and stir with a wooden spoon until golden.
2. Add the chopped tomatoes to the oil and garlic and turn the temperature to high.
3. Add the salt, black pepper, chilli and chopped basil. Half cover with a lid and leave to cook for approximately 30 minutes.
4. Add water, reduce the heat to medium and allow to simmer gently until the water has evaporated and it has a thick sauce-like consistency.
5. Remove from the heat and set aside to cool slightly. If you’re making the sauce for another day, pour into a clean glass jar and allow to cool completely before refrigerating.

Pizza Dough Method

1. Preheat your oven to 200°C.
2. Wash and remove the stalk from the cauliflower; shake to dry.
3. Place the cauliflower in a food processor and chop until it resembles rice.
4. In a mixing bowl, add the flour, cauliflower rice, bicarbonate of soda, salt, baking powder and paprika.
5. In a small mixing bowl, whisk 1 egg white, 2 tbsp olive oil and 50ml water.
6. Make a well in the middle of the flour mix and add the egg white mixture.
7. Mix well to form a dough. This must not be dry, so add a little more water if needed.
8. Divide the pizza dough between two 10″ non-stick round baking trays; press the mixture into the tray and place in the oven to bake for 20 minutes.
9. Remove the bases from the oven, flip each base over and place on a rack to cool slightly. This cooling step helps to keep your base nice and crisp!
10. Spread a layer of sauce onto each base, sprinkle with toppings and return to the oven for a further 5 minutes. Always ensure your cooked meat is piping hot all the way through before serving.
11. Serve with a green salad!

Looking for more sugar-free recipes? I’m busy working on a cookbook and my 7 Day Sugar Detox programme will be live soon! Join my Health Tribe to make sure you’re the first to hear all about both.

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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Ingredients

Granola

1 cup ground almonds
1½ cup sliced almonds
1 cup chia seeds
1 cup unsweetened coconut flakes
½ cup pumpkin seeds
½ cup sunflower seeds
2 tbsp sesame seeds
2tbsp flaxseed ground
1 cup pecans, chopped
½ cup / 60g coconut oil melted
1tbsp vanilla extract
Pinch of sea salt
1 cup sweet potato puree
2 tsp ground cinnamon

Sweet Potato Puree

4 sweet potatoes, peeled and roughly chopped
2 tablespoons olive oil
Pinch of salt

Method

Sweet Potato Puree

1. Preheat oven to 200°C / 400°F / Gas Mark 6.
2. Rub the sweet potato chunks with olive oil and salt
3. Bake in the oven until tender – about 30-35 minutes.
4. Once cooked purée with a stick/hand blender (or mash well by hand) and leave to cool.
5. Once cool, store in one-cup batches in the freezer (in zip-lock bags or containers).

Granola

1. Preheat the oven to 180C, gas mark 4.
2. Line a baking tray with parchment paper/ baking sheet.
3. In a large bowl combine coconut flakes, almonds, nuts and seeds.
4. In a blender, combine the sweet potato puree, coconut oil and cinnamon.
5. Add the puree to the dry ingredients and stir until dry ingredients are thoroughly coated.
6. Spread the granola in a thin layer on the baking sheet.
7. Cook for 40 minutes stirring occasionally to prevent burning.

Serving Suggestion

Serve with coconut milk or almond milk and toppings of:

• Grated apple and cinnamon
• Nut butter and berries
• Berries and coconut yoghurt

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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Ingredients

Diced Chicken pieces

6 Large Chicken Breast Fillets diced
4 eggs yolks
2 level tsp baking powder
3 tbsp. Coconut Aminos
1/2 tsp turmeric
1/2 tsp paprika
1/2 tsp cumin
1/2 tsp salt
Fresh ground pepper to taste
1 clove garlic, crushed
6 – 8 sprigs of coriander, use leaves only washed and cut finely.

Flour coating

1 cup coconut flour
3 tbsp ground almonds
1 teaspoon paprika
1/4 teaspoon turmeric
1/2 teaspoon cumin
1/2 teaspoon salt (to taste)
Pepper to taste
2-3 Tbs extra virgin olive oil

Method

1.  Preheat oven to 240 degrees
2. Cut chicken breasts into approx. 1″ pieces, set aside.
3. Put the egg yolks into a large mixing bowl and whisk lightly.
4. Add the coconut aminos, turmeric, paprika, cumin, salt, pepper, garlic, baking powder and coriander to the eggs and whisk to mix well.
5. Add the chicken breast pieces to the egg mixture, mixing well to coat the chicken pieces.
6. Put into fridge and allow to marinade for 45 min.
7. When the chicken is ready to come out of the fridge, in a large mixing bowl mix all the flour coating ingredients well.
8. Coat the chicken pieces 3 or 4 at a time in the flour mixture and place on a non-stick baking tray.
9. Drizzle coated chicken pieces with a little olive oil and place the baking tray in the oven for 15 min, turn them over and return to the oven for a further 5 min.

Serving Suggestion

Wash and gently dry gem lettuce leaves (or any lettuce of your choice), place 5 or 6 chicken nuggets (or as many as will fit) onto your lettuce leaf and top with 2 tbsp salsa. Serve 3 or 4 chicken nugget lettuce boats per plate.

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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Serves 6

Ingredients

900g butternut squash- peeled, seeded & chopped into 20cm cubes.

1 garlic clove, crushed

2 tbspn olive oil

3 tsp cinnamon

2x400g can chickpeas, drained

½ red onion, thinly sliced

1 large bunch coriander, roughly chopped

Steamed spinach to serve

Ground black pepper

For the tahini dressing

1 garlic clove, crushed

3 tbsp tahini paste

Juice of 1 lemon

Method

1. Preheat oven to 200 C.
2.  Toss the squash in the olive oil and season with the crushed garlic and cinnamon. Place in a roasting tin and roast till soft.
3. Place in a roasting tin and roast till soft.
4. Meanwhile rinse and drain the chickpeas and pour them chickpeas into a saucepan with 150ml water. Bring to the boil over a medium heat. Cook to soften slightly and warm through.
5. Bring the water and chickpeas to the boil over a medium heat. Cook to soften slightly and warm through.
6. While the chickpeas are simmering add spinach to a pan with water and wilt for 2-3mins.
7. Drain and set aside the chickpeas.
8. In a large bowl gently toss the butternut squash, chickpeas, wilted spinach, onion and coriander. Add black pepper to season and tahini dressing to taste.

Tahini dressing

1. In a bowl add the tahini paste, crushed garlic and lemon juice.
2. Use a fork to whisk and mix well and add up to 5tbspn of cold water as you go along.
3. Whisk until the consistency of the dressing is somewhere between single and double cream.

I wish you good health!

Consult your doctor or health care practitioner for any health problems, before embarking on any new health
regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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