I Quit Sugar Christmas Cookbook , livre ebook

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80 pages

English

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I Quit Sugar maintains that a sugar-free Christmas can still be enjoyed with abundant, wholesome and delicious food! In the updated Christmas Cookbook you will find 65+ recipes including many alternatives to classic favourites and lots of guilt-free treats to excite your guests.

What's inside the Christmas Cookbook?

Six meal plans:
* Let's Do Brunch: a fresh morning buffet menu.
* The Summer Barbeque: a fun, outdoorsy menu geared to warmer climates.
* Traditional with a Twist: the roast 'n' pudding affair, but with much less fuss and much, much kinder on your waistline.
* A Very Veggie Christmas: a festive vegetarian meal plan to serve six.
* Kid-friendly Feeds: fun meals to keep the kids entertained and well-fed.
* The Thanksgiving Banquet: all the traditional favourites with an IQS spin.

Handy tips and tricks:
* Recipes dedicated to using leftovers and a how-to guide to on minimising food wastage.
* A guide to navigating the silly season during work functions and social gatherings.

Bonus features:
* Shopping list generator
* Ingredient converter
* Printable recipes
* Planning notes to manage preparation leading up to the big day
* Gift ideas to suit any occasion
* Links to video cooking demonstrations

What is I Quit Sugar?
I Quit Sugar is the product of a personal experiment by media personality and health advocate, Sarah Wilson. I Quit Sugar encourages people to lessen their sugar intake through avoiding foods high in fructose and sucrose over an 8-Week period. It is believed during this time our bodies can recalibrate and find a natural appetite without the harmful effects of the white stuff.

A little bit about Sarah Wilson

Sarah Wilson is a journalist, tv host and blogger with presence across television, radio, magazines, newspapers and online. She's the former editor of Cosmopolitan magazine and was the host of the first series of MasterChef Australia, the highest rating show in Australian TV history.

Sarah Wilson founded the I Quit Sugar website, cookbook series and online 8-Week Program, after experimenting with removing sugar from her diet as a way of alleviating the symptoms of her autoimmune disease.

In 2013 alone, Sarah has sold more than 65,000 eBooks.

Sujets

Cuisine

La cuisine et son histoire

Cuisine santé

Healthy Living

Health

Fitness

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Publié par	eBookIt.com
Date de parution	16 mai 2016
Nombre de lectures	0
EAN13	9780992438913
Langue	English
Poids de l'ouvrage	4 Mo

Informations légales : prix de location à la page 0,0800€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

How to Use This Book
The Meal Plans
Bonus Features
Just So You Know
Navigating the Silly Season
Recipes
Menu 1: Let’s Do Christmas Brunch
Menu 2: Summer Barbeque
Menu 3 : Traditional with a Twist
Menu 4: Thanksgiving
Menu 5: A Very Veggie Christmas
Menu 6: Kid-Friendly Feeds
Leftover Ideas
It’s lovely to see you here, giving the Silly Season a good crack without the toxic white stuff.
In years past, Christmas was an overly indulgent affair for me. In the lead-up, I’d eat and drink more than usual. I’d get addicted to the stimulants and to the hedonistic vibe. I have quite an addictive personality and I’d give in to the domino-like descent into mince tarts, martinis and Cadbury Roses. “What the heck… It’s Christmas! I’ll get back on track next year!”

By Christmas day – as the 29,347 relatives descended and tensions crept in - things would spiral to a point where my liver actually hurt. Boxing Day leftovers were the final nail in the gluttonous coffin. And every year it would take several weeks to recalibrate for the New Year.

But there is another way. Christmas can be sustaining, nourishing, whole and – yes – joyous.

But you know this. That’s why you’ve bought this little I Quit Sugar Christmas Cookbook .
I’m not going to make your lives complicated here. In fact, my aim is to make this the smoothest Christmas ever, for all of us.

Choose a menu to work with (you can, of course, take dishes from other menu plans if you like).
Check out the advance planning instructions at the top.
Use this little device to make any conversions you need (metric to imperial, cups to litres).
Click on this little device to add each dish to your shopping list. At the end, it will add up the exact ingredients you will need, ready to take to the shops. Remember: servings are mostly for 8, so adjust as you need to!
If you’re Paleo, this will point you to recipes that are grain/gluten free. Please note, our take on the Paleo approach includes nuts and eggs.
If you’re Vegan, this will point to recipes that are dairy, egg and meat free.
Leftover Ideas: This will lead you to ideas for leftovers. At IQS HQ everyone is encouraged to use up leftovers; even more so during the festive season. Australians waste $8 billion worth of food annually from households alone. These menu plans are designed to minimise this senseless cost and mindless waste as much as possible.

You can choose a plan and follow it strictly. Or mix and match recipes:
Let’s Do Christmas Brunch: a fresh morning buffet menu.
The Summer Barbeque: a fun, outdoorsy menu geared at warmer climates.
Traditional with a Twist: the roast ‘n’ pudding affair, but with less fuss and much, much kinder on your waistline.
The Thanksgiving Banquet: all the traditional favourites with an I Quit Sugar twist.
A Very Veggie Christmas: a festive vegetarian meal plan to serve six.
Kid-friendly Feeds: fun meals to keep the kids entertained and well fed.

Leftover Ideas: a quick guide of genius ways to use leftovers for Boxing Day and beyond. These tips and recipes are also designed to be as clean and as green as possible to counterbalance the previous days’ excess!
Homemade sugar-free gifts: healthy and clever gift ideas to impress friends and family.
A shopping list for each menu: an easy tool to help you collate all your ingredients into a list before heading to the supermarket. Choose one meal plan or mix and match recipes.
Conversion charts: metric to imperial and back again.
Extra foodie recipes: some fun ideas from Masterchef’s Matt Preston, and Nourished Kitchen blog, and some clever recipes courtesy of a bunch of lovely people who’ve done the I Quit Sugar Program.

Here’s a few important things to note before you get started:
Cheat Dishes: We’ll be taking shortcuts and providing you with “cheat” tricks for making things look fancier than they actually are.
Fermented Dishes: We’ve included a few recipes for making fermented foods. Why? They can provide the kick in some traditional Christmas recipes that sugar is often used for. But also, fermented foods are fantastic to eat when you’re indulging in rich food. They provide extra enzymes for breaking things down in the gut.
Table of 8: All dishes are designed to feed eight people (plus leftovers in some cases), except where the dish is clearly an “adult-only” dish (in which case we specify servings).

Note: the Vegetarian meal plan serves six but is easily adapted to cater for fewer or more guests.

Christmas Eve Cooking: We’ll be minimizing fuss on the actual day as much as possible. We’ll spell out as many steps as possible that you can do in advance (the day before or so).
Greens Bulking: If you are worried whether you might not have enough food, or you’d simply like more greenery, please feel free to add a salad or some steamed greens to your menu. Here’s a few combinations you might like to try:
Braised cabbage or fennel wedges served warm with a knob of butter and a squeeze of lemon.
Feta, avocado and steamed broccoli with a drizzle of olive oil.
Brussels sprouts roasted in a pan with bacon and a splash of apple cider vinegar.
Broad bean, mint and goats feta salad served cold.
Thinly shaved celeriac and fennel topped with lightly toasted walnuts.
Cucumber ribbons, baby spinach, avocado and pepitas, served cold with a drizzle of olive oil and a squeeze of lemon juice.
Paleo, gluten, Vegan and grain free: We have covered most bases. The menus are mostly grain free, gluten free and Paleo, but not strictly (when you’re sugar free, it’s good to limit grains too, for reasons we outline on the blog ). We have provided some extra gluten free and Paleo options, too, as well as extra Vegan options in the Very Veggie Christmas meal plan.

Alcohol:
When it comes to Christmas, you don’t have to deny yourself. Responsible drinking is all good, with caveats...
Red wine: Contains minimal fructose. How so? It’s the fructose in the grapes that ferments to become alcohol, leaving red wine low in sugar.
White wine: Retains a little more of the fructose. Red is a better option.
Champagne or “sparkling”: Tends to retain quite a lot of the sugar (fructose). Not a great option.
Spirits: Dry spirits like gin, vodka and whiskey are very low in fructose. But see the caveat on mixers below.
Beer: Doesn’t contain fructose. The sugar in beer and stout is maltose which we can metabolise fine.
Dessert wine: A stack of of sugar remains unfermented. Don’t touch the stuff.
Apple cider: Retains quite a bit of fructose.
And a few words of advice...
Alcohol still has a multitude of metabolism and health issues that come with excessive consumption, not to mention it’s an addictive substance.
Only ever drink spirits with soda water or neat. Mixers, including tonic water, are full of sugar – about 8-10 teaspoons in one tall glass. Ditto fruit juices.
Always eat when you drink, to slow the rush of any sugar to the liver.
You may also find, once you cut out sugar, that your tolerance for alcohol is much lower.
Although alcohol is low in fructose it is still very high in empty calories. A beer is equivalent to a sausage roll. Two glasses of champagne is the equivalent of about 1/5 of your daily energy intake. Just sayin’!

Social gatherings:
At the end-of-year office party, try these ideas:
Avoid anything that comes drenched in a sauce of any kind (even tomato-based pasta sauces). Opt for meals/foods that contain the least number of ingredients.
Avoid the dipping sauces on oysters, spring rolls etc.
Fill up on savoury canapés before the dessert platters come around.
Ask the waiter in advance for cheese instead of dessert.
Stay hydrated throughout to keep cravings at bay.
Opt for protein-rich foods.
Say “no” to desserts.
At the friend’s BBQ, try these ideas:
Offer to supply the salads and make your own sugar-free dressing.
Bring along your favourite sugar-free dessert.
Keep to the veggie sticks and homemade dips.
Stay hydrated, with a glass of water between each alcoholic beverage.
Fill up on proteins and vegetables before dessert.
Get moving; go for a walk or start up a game of street cricket.

Travelling:
Problems often start on the plane/train/automobile journeys to join family interstate. Eating on the road is tough, but try these ideas…
On planes: At the airport and on the plane, buy roasted nuts. It’s pretty much the only option available (trust us, we’ve done the research). Flavoured chips have sugar and watch out for “gluten-free” snacks…they’re often full of sugar.
On the road: The best trick is to pack your own snacks. There are plenty of ideas in the I Quit Sugar Cookbook . But sometimes you’re desperate, right? At service stations and late-night convenience stores: plain yoghurt, nuts, a little block of Cheddar cheese and a packet of rice cakes. Sometimes you’ll find fruit-free muesli bars with around 8g/100g sugar (not ideal, but OK).
At the breakfast buffet: Opt for the poached eggs and bacon and mushrooms. Don’t touch the yoghurts and sauces – they’re invariably full of sugar, hidden or otherwise. Again, choose food that is one ingredient only as often as possible.
At restaurants: The least number of ingredients rule applies again. Choose Greek food or pub food (steak or fish and vegetables of some sort), or Italian (but go for the clean, simple stuff – no pasta sauces). Don’t touch Thai or Chinese. Indian can be OK (mostly, their curries are sweetened with coconut cream, but check that they add no extra sugar).
The gift
Pumpkin Ginger Spice Granola
The dishes
Festive Ham Mezze
Savoury Christmas Cheesecake
Green Bacon + Egg Cupcakes
The pudding
Berry Trifle Parfait
Drink
Very Pretty Iced Lemon Tea
or
Pumpkin Spice Latte
Some extra ideas:
A Vegan dish: Check out the Pea, Herb and Almond Crush in the I Quit Sugar Cookbook.
Another vegetarian dish: the Sweet