Category Archives: sugar free

That Sugar Film

Fads. Fads. Fads.

They’re everywhere.
OMGAtkins, OMGgluten-free, OMGpaleo, blah, blah and blah.
Why not use our common sense (we know not everyone has a suitable dose) when looking at the bigger picture- too much of anything can’t be good, right?

With all this in mind, Damon Gameau has released his documentary- That Sugar Film & I was lucky enough to be sitting in a sold out cinema for the premiere screening.  Crowded, excited and brimming with all types of viewers Cameo Cinemas in Belgrave did a fantastic job hosting the film. 
Damon & his partner, Zoe, held a live question and answer at the film’s finish. 

*Apologies for the terrible photos as I only had my iPhone available to use*

When we think of sugar and health, Sarah Wilson comes to mind with ‘I Quit Sugar’ (detox, plan, programme, whatever) but we dont’t so much think of health foods. 
Yup.
Health foods.
You know the ones: low fat, no fat & diet. We all know that lower fat means higher sugar, but do we know what all that extra sugar does to our body? Do we understand what it does to our complex brain and organs? 
When watching That Sugar Film and seeing how it can affect the body, you kinda start to hate sugar & what it can do.  We have used it to create foods and increase the taste of foods. Take out the fat, but replace that missing fat with sugar to increase that more pleasurable taste in the food.
A good example is High Fructose Corn Syrup. We don’t know why we aren’t supposed to consume it , but we all know it’s a bad ingredient, therefore we avoid it. This is the same with low fat & health foods. Go for the fat free foods to lose weight & become better, healthier people.
That Sugar Film explores a healthy Aussie bloke on a journey from natural, unprocessed, no added sugar foods to sixty days of sugar. Specifically added sugar, 40 teaspoons to be exact.
Would you like a real wake-up call? A teaspoon of sugar is about 4 grams in weight- go grab something and check the sugar content. And no, Damon isn’t talking about chocolate, ice cream or junk food, he’s focused on the processed, actual marketed health foods. So off you go, grab a tub of low fat yoghurt. Check the sugar content. This is what That Sugar Film is about. The effects of that sweet stuff & how easy it is to chalk up a minimum of 40 teaspoons a day- just from standard ‘healthy’ foods.
The change in Damon’s body & health is drastic. Remembering though, that before this experiment he was three years ‘clean’ on sugars & processed foods. The results of Damon’s transformation should be a wake up call not only to consumers & sugar-filled manufacturers but also be addressed in schools, universities & a funded project to scientifically analyse tests & results. 
Just like the dairy industry, the sugar industry hire their own scientists & professionals to encourage the purchase of products. These ‘professionals’ encourage the consumption of these brands & deem them to be safe & full of health benefits.  
Ever heard of the supplement Juice Plus? Pyramid scheme selling? This product was tested & recommended by their own scientists, not by independent researchers & companies. So of course this product is going to be safe & provide you with all your health needs.
That Sugar Film- it’s kinda like a slap in the face. You knew it all along, but now you see the reality of it. This Aussie bloke, with weird orange undies, shows the viewer the harsh, extreme reality of what we are inflicting upon our bodies.  The worst thing is; most people have been eating their low fat/no fat foods for years, & from a young age. Growing bodies are used to high sugar literally from birth- formula, canned baby food. Even my son’s school canteen offers only low fat flavoured milk. Why would a five year old need skim milk?


Damon Gameau & Mad Man have released this fantastic, entertaining & frightening view of our healthy lifestyles.  This is an engaging documentary following in the footsteps of Fed Up. It’s real, honest & definitely worth watching. I guarantee you’ll start thinking about what you’re eating, how your diet is affecting your mood, illnesses, weight loss & overall health. 
Please visit http://www.thatsugarfilm.com to purchase tickets at your local cinema.
That Sugar Book is also available from all good book stores.

Green & Gold Pavlova

Happy Australia Day!

Pavlovas are easy to put together, quick to create & the only wait time is the hour or so it takes to bake. This is also a sugar-free recipe, so perfect if you’re trying to cut back on the sweet stuff!

To make our ‘Pav’ a bit more Aussie we added green & gold food colouring to the whipped egg whites. If you’ve never made a Pavlova before just remember to make your the egg whites are beaten within an inch of their life.  They need to be super thick peaked in that bowl!!
You will need:
6 egg whites
1/2 tsp cream of tarter
2 tbsp cornflour
1/4 cup Natvia for Baking
Green & Gold food dye

Preheat a fan forced oven to 120 degrees.
Using an electric mixer beat the egg whites until stiff peaks form. This should take at least 6-8 minutes. But by bit sprinkle in the remaining dry ingredients while continuing to beat the mixture. 

Once thoroughly combined, use a spoon to split the egg whites in half. Using a spoon in each add a couple of drops of food dye to each bowl. One green, one gold. The colours will darken one they’re in the oven so don’t add too much dye as it will add too much moisture to the mixture.

Line a baking tray with baking paper and slowly dollop spoonfuls of the coloured mix in a circular pattern. Be creative & alternate the colours too. The egg whites should stay in position & easily sit atop of each other if they have been whipped enough. 

Place your finished Pavlova design into the oven & let it bake for an hour. 

Once baked- it should be hard & crisp to the touch on the outside, fluffy inside, use a skewer to test.
Allow the Pav to cool in the oven with the door ajar for about 20 minutes & then transfer to a wire rack to cool completely.

Serve with whipped cream & mangos & kiwi fruit for added Green & Gold.

Marshmallow Bites

These are definitely an indulgent treat!

Only three ingredients & they’ll be a sure fire hit with young & old.
1 pack of Marshmallows
50g Butter
1 pack of Cookies

I used Sugar Free Cookies to bring down the sugar content.
In a food processor blend the cookies until they’re complete crumbs.
In a separate bowl place the marshmallows & butter & melt in a microwave on high for a minute. Remove and stir to combine.
Add the biscuit crumbs to the marshmallow mix and thoroughly mix so all the cookie is covered.
Spread the mixture in a slice tray lined with baking paper.
Refrigerate for three hours or overnight.

Use a wet knife to slice the hardened mix into bite sized pieces.
Enjoy!

Peanut Protein Bites

These are super easy to make and keep in the fridge for a week or can be frozen for a month.

You should have all the ingredients in the pantry.
1/2 cup natural peanut butter- crunchy is best
1/2 cup drained chick peas
2 tbs Natvia for Baking
100g Sugar Free melted dark chocolate for coating or topping the protein balls

In a food processor pulse the peanut butter, chick peas and Natvia.

They should resemble a crumbly mess!
Take a tablespoon size in the palm of your hand and roll into a bite-sized sphere. Wet hands work best doing this!

Once you have created the proteinballs refrigerate them on a tray lined  with baking paper for about an hour.

When they are firm to touch use the melted  chocolate  to either  coat  the balls, using two forks works well,  otherwise use a small syringe or piping bag  to decorate the tops of the litttle bites.
Each protein ball contains 55 calories and 3g of protein and are sugar free.

Pumpkin Pie Slice

Just in time for Thanksgiving or for Christmas. This slice is perfect for the health conscious or as a tasty light dessert. 
You will need:
1 cup wholemeal flour
1/2 cup almond meal
1/2 cup Natvia for Baking
1 tsp cinnamon 
1 tsp bicarbonate of soda
1 mashed banana
1 cup mashed pumpkin
4 eggs
Icing:
1/2 cup silken tofu
200g cream cheese
1/2 cup Natvia for Baking
Cinnamon for decoration
Preheat the oven to 180 degrees- fan forced.
Mix the dry ingredients together and in a separate bowl whisk together the wet ingredients.

Once thoroughly combined stir in the dry mix to the wet and beat well.
Line a slice try with baking paper & using a spatula spread the mix firmly around the dish.
Bake for 15-20 minutes or until firm & golden.
While the slice is baking whizz the cream cheese, Natvia & tofu in a food processor until thick & almost like whipped cream.
Once the slice has baked, cooled & been cut into squares, spread the whipped icing over the cake & sprinkle with extra cinnamon.

Vegan Bounty Bars

Yummy, light and full of coconut.
These little slices of goodness are easy to whip up & taste divine!
You will need-
1 Cup Coconut Cream
2 Cups Dessicated Coconut
3 tbs Coconut Oil
1 tbs Natvia for Baking
1 Vegan Dark Chocolate Block
In a saucepan on a medium heat melt the coconut oil and stir in the coconut milk.
Add the dessicated coconut & Natvia and stir until well combined.

Press the warm mixture into a lined slice dish. Use a spatula to make sure the mix is flat and firmed into each corner.

Use a sharp knife to slice rows into the mixture. And then slice into little squares.

Refrigerate for at least 4 hours or two hours in the fridge and an hour in the freezer if you’re desperate to indulge.

Once the coconut mix is solid begin to melt the chocolate over a medium heat in a double boiler. I just use a glass dish atop a small saucepan. As soon as the chocolate is melted, stir and lower the heat.
Break up the slice into their squares and carefully, use a couple of spoons, coat each piece of coconut in the melted chocolate.

Place each slice onto a lined tray and then put them straight into the fridge for the chocolate to harden and set.
Once the chocolate has set eat them up before anyone else gets their hands on them. Or store them in an airtight container in the fridge for up to a week. 

This recipe makes 40 small pieces at 100 calories each.

Du Chocolat Egg White Oats

Have you tried egg whites in your breakfast oats? They help create low calorie fluffy creamy oats.

I made some for breakfast this morning using some Sugar Free Du Chocolat powder. Yummy!!
You will need:
4 tbs oats
1 tbs chia seeds
2 tsp Du Chocolat
2 tbs Unsweetened Almond Breeze 

2 egg whites

Sliced banana and blueberries to garnish

On a low heat mix all the ingredients with a whisk in a small saucepan. Beat well until mixture becomes thick.

Serve in a shallow dish and garnish with fruits.