Food Friday: 14 days sugar free

Two weeks ago, I have seen the tag #14suikervrij tag on instagram. Suikervrij means sugarfree and the purpose of this project was to cut refined sugar for 14 days. No sugar, no sweets, even when hidden in products you.

I decided to try, I have started last week Tuesday (On Monday we were on holiday therefore I have decided to not bore about sugar) and now I am 10 days further

In this post I will describe how I have achieved to cut refined sugar and how difficult I have found it.

I normally buy fresh ingredients for our meals and we normally don’t eat ready to eat food. I also don’t drink fruit juices, and I thought it was also a good point to leave cookies and chocolate for a while.  We also do not eat many products where sugar is hidden (sauces, ketchup…), but when you start read ingredients of foods it is surprising that sugar is almost everywhere… It is in mayonnaise, when it should not to (my grandma never put sugar in mayonnaise!), it is in chips, and it is in peanut butter and in most of supermarket product.

Sugar free on budget

First thought was to check the shops of organics groceries, there are several in town. But let’s be honest, if I start to buy everything organic I will double my food budget, therefore I had to make choices. I like to go shopping, even for groceries, so it has not been a challenge to have a look at the supermarkets in the shop mall here, and I must say that after a round I have understood that is possible to eat healthy even on budget. Let’s make the example of peanut butter, I have seen a discount peanut butter which has more nuts and no sugar and it costs half of a top brand which has the same ingredients.

Fruit and vegetables, I buy at the local market on Saturday, they are good product and they cost much less than in the supermarket.

Well, I can say it is possible to eat sugar free (and healthier) without doubling the budget

And now some practical tips

Do not use mix, or packaged food. Use fresh ingredients, add spices and you will get a delicious meal (and it will be cheaper, just to stay on the budget subject) without artificial flavors.

DO not drink fruit juices; they are full of sugar and preservatives. Avoid as much as possible soft drinks (Light and Zero beverages included)

Avoid snacks, the granola bars which looks so healthy are full of refined sugars

If you want something sweet dried fruits, fruits, smoothies… In the 14 days sugar free I am avoiding every kind of sugar, but otherwise I eat  dark chocolate, or yogurt with honey

Here some examples of what I am eating during the 14 days sugar free

Breakfast: yogurt (I like the greek yogurt, but it is quite fat, therefore I switch from greek yogurt or fat free yogurt every other day), fruit, (unsweetened) oat flakes, nuts. 

Snack: cucumber slices, fruit smoothie, sugarfree pancakes (recipe will come), fruit.. One snack I really like is carrot sticks dipped in hummus. A rice cracker with peanut butter and nuts  is also one of my favourites

Lunch: I normally bring a salad with me from home. We have a canteen but it is cheaper to bring my own lunch, not to mention that I have no idea about the ingredients used for food there. And bringing lunch is a perfect way to no waste dinner leftovers

Dinner: pasta with homemade sauce, rice with vegetables, meat (not breaded), fish, I just avoid ready mix and packages and there is no problem

Other suggestions are on my instagram account, or with tag #14suikervrij

Should you also try to cut all sugar for 14 days?

Healthy cake!

I am trying to cut off processed food, and to use more whole wheat product. Surfing on the net, I have found many recipes for bananabread without sugar, but I am not fan of bananas. Therefore I have arranged here and there, and this is the results. Off course, if I want "real cake" I use sugar, butter and white flour, but for every day this cake is a good healty snack.
Nella mia filosofia del mangiare sano, sto cercando di tagliare gli zuccheri raffinati e usare piu' prodotti integrali. Su intenert ci osno molte ricette di questi bananabread, ma non essendo una gran fanatica delle banane ho aggiustato qua e lá fino a trovare la ricetta adatta ai miei gusti. Logicamente se voglio una torta "vera" non ci faccio caso, uso il burro, la farina 00, e lo zucchero, ma a volte ho voglia di qualcosa di diverso per uno spuntino al volo, e questa torta si e' rivelata una buona alternativa

Ingredients (for about 8-10 slices)
250gr whole wheat flour
2 eggs
1 banana
50ml fat free yogurt
3 tblsp honey (if you can find, use organic honey)
1 tsp baking powder
one handful ground nuts (I have used hazelnuts)
one handful goji berries or raisins

Ingredienti (per circa 8-10 fette di pkum cake)
250 di farina integrale
2 uova
1 banana
3 cucchiai colmi di miele (meglio se a provenienza sicura)
50ml di yougurt magro bianco
1 cucchiaino di lievito
una manciata di nocciole tritate
una manciata di bacche di giji o uvette se vi piaccionop

Directions
Blend the banana with the yogurt in a blender or food processor. Beat the eggs with the honey and the banana. Gently add the  flour and bakind powder. If the dough is too hard, you can add some milk. Add the goji berries and the nuts. Pour the cake dough in a rectangular cake spring (I have a silicone one therefore I do not use to fat it) and bake in the pre heated oven (170 C,  350 F) for about 35 minutes

Preparazione
Frullare la banana con lo yogurt in un robot da cucina o frullatore. Montare le uova con il miele e la banana, aggiungere lentamente la farina e il lievito. Per ultimo le bacche e le nocciole tritate
Versare in uno stampo rettangolare (io ne uso in silicone, quindi non ho bisogno di imburrare) e cuocere in forno preriscaldato a 170gradi per circa 35 minuti)

Meatless Monday: Parmigiana di melanzane (grilled)

(non ho incluso la versione italiana in questo post, dato che immagino sia una ricetta conosciuta da tutti)
Parmigian di melanzane is a typical italian recipe with eggplants. I find it delicious but the original recipe is quite heavy, and time consuming since you should pan fry the eggplants after have dipped in eggs and crumble. I normally just grill the eggplants. But if you dare please try to pan fry them, it will taste delicious

Ingredients (serves 4)

2 big eggplants, sliced

1 clove garlic, peeled

400 g peeled tomatoes  (canned)
sea salt  
4 tblsp plive oil
1 handful fresh basil 
100gr  Parmesan cheese, grated
Optional: 500gr fresh tomatoes

Directions
Make the tomato sauce: warm the oil in a pan with the garlic, addo the peeled tomatoes, a bit of salt and the helf of the basil and let is cook for about 15 minutes.
Grill the eggplants on both sides. Layer in a oven casserole the eggplants, the tomato sauce (and the sliced fresh tomatoes, if you like), and the parmesan cheese. I use a casserole big enough to get two layers. Finish with the basil on the top (pull a bit the basil into the parmigiana, to prevent it will burn in the oven).
Pre heat the oven to 190 degree (375F) for about half of a hour, or until golden

YOu can make parmigiana with zucchini too
Enjoy!

(Dutch fresh tomatoes are 90% water, yes I know)