Friday, February 18, 2011

SUGARFREEfeb – how to satisfy your sugar cravings - Guest blog

Here's another fantastic guest blog from BBB mum, dietitian and nutritionist Marieke Rodenstein - enjoy and thanks Marieke:

Now that you have banished sugar from your diet you may be wondering how you can possibly satisfy that lingering craving for something sweet.

It is unrealistic to think that any craving can be completely overcome through sheer willpower alone so if you do find yourself in the grip of a sugar craving, here are some delicious and healthy sugar free ideas to help you satisfy it:

-    blend ½ a frozen banana (buy some ripe bananas, peel, halve and place in individual plastic freezer bags in the freezer) with organic full cream milk, 1 tbs of extra virgin cold pressed coconut oil (available from organic stores) and unsweetened cocoa powder for a creamy chocolate smoothie

-    add vanilla powder (available at most organic stores) or the seeds from a vanilla bean to yoghurt, porridge or your bircher muesli to add extra sweetness and flavour.

-    use stevia (available at most organic stores) as a sugar substitute in beverages such as hot chocolate (made with organic full cream milk and unsweetened cocoa powder) and smoothies for extra sweetness. Stevia is a natural herb which originated from South America and has been used for over a thousand years. It is several hundred times sweeter than sugar so you only need a little.

-    Drink a cup of young coconut water (naturally sweet and rich in electrolytes, coconut water is very hydrating and the perfect drink after a strenuous workout)

-    Drink a cup of naturally sweet licorice, hibiscus or rose hip tea

A few delicious sugar free recipes:

Chocolate banana mouse

1 frozen banana
2-3tsp unsweetened cocoa powder (available at organic stores)
a little chilled coconut water, coconut milk or filtered water

Blend with a blender stick or in a food processor for a thick and creamy chocolate mouse

Berry nut mouse
2 punnets of blueberries or 1 punnet of strawberries
1 cup of raw pre-soaked nuts (eg cashews – soak in filtered water with a little sea salt for 6-8 hours to neutralize anti-nutrients and enhance digestibility)
some vanilla powder or cinnamon for added flavour

Blend in a food processor and serve chilled with some fresh berries or slices of green apple.

Chocolate coated bananas

4 Banana’s
1 cup melted 100% cocoa chocolate*
½ cup finely chopped pecans
a little stevia
a little cinnamon and/or vanilla powder

Slice bananas and stick a toothpick in each piece. Line a baking tray with baking paper, place slices of banana on it and put it in the freezer. Allow to freeze for approx 30mins. Melt chocolate (bain marie) until soft and runny and add a few drops of stevia to sweeten. Finely crush the pecan nuts and stir through cinnamon and/or vanilla powder. Remove the bananas from the freezer, holding the toothpick, dip each slice into the chocolate sauce and then into the nuts. Place them back on the baking paper lined tray and freeze again.

* Best brands: Pacari, available at About Life on Oxford street or Dagoba, available at Norton St Grocer in Westfield Bondi Junction – these brands are a little expensive but well worth it as they are not nearly as bitter as other brands.

This recipe is a real treat and my personal favourite!

Final tip:

Remember, if you find yourself being hungry and craving sugar often, it is sign that you are not consuming enough quality protein and fat in your diet.

A quick and easy way to up your intake of these essential nutrients is by adding 1-2 fresh raw organic egg yolks and 1 tbs of extra virgin cold pressed coconut oil to a smoothie (eg with frozen berries, filtered water, organic full cream yoghurt and a little stevia if you need extra sweetness).

Marieke Rodenstein
Dietitian & Nutritionist
The Nutrition Practice
0450 458 549 (soon to be launched)

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