Davina McCall - Davina´s Kitchen Favourites Amazing, sugar-free, no-fuss recipes to enjoy together

Id like to dedicate this book to my children for making me always want to be a better cook, to Tilly and Holly for showing me that vegan food can be so amazing, and to Sarah. You are my person.

Contents



Its Davina again. Welcome to my kitchen my fave place! A place of chat, laughter, heart-to-hearts and lots and lots of cooking!!!!

Ive got to a stage in life now where I want to concentrate on the things that really matter. For me thats being with the ones I love and feeding them satisfying and healthy food.

This recipe collection comes from the heart. Its about family cooking and that can include everyone and anyone we love relatives, friends or a neighbour who lives on their own and may be fed up of cooking meals for one.

These recipes are the ones I make because theyre simple. They dont have lots of ingredients or cooking stages and theres as little washing up as possible, honest!

Now the healthy bit...

Its a tricky word healthy, but if you tune out the nonsense and the fad diets and pseudo-science, there are clear nutritional rules that will help us all live longer and live better. From giving the kids the best start in life to making sure our beloved grannies and grandpas are getting the nutrients they need to stay strong and trim, the message is the same.

And that message is clear: no refined sugar and fewer processed foods.

So this is what DAVINAS KITCHEN FAVOURITES is all about: great food for any age. Food that will feed our bodies, minds and souls and wont take too long or much effort to cook.

Share the love, show you care and get ready to do some cooking.

#sharethelove



Is sugar free, sugar free??

It almost feels like Im talking about a different person but a few years ago I used to pile loads of sugar into my tea, hunt chocolate down in the house like the Crystal Maze and turn to the biscuit tin whenever I felt stressed. I loved my food and I loved cooking but I wasnt always sure what the best advice to follow was. Should I eat carbs or not? Low-fat foods yes or no? I didnt want to do anything crazy, I wanted a good sensible healthy way of eating, with fewer sweet things and no added sugar.

When I started working on my own recipe books, I met some wonderful cooks and nutritional experts. I learned that healthy eating wasnt all about going for the latest weird magic ingredient but simply about eating a wide variety of fresh food, making sure I had plenty of fruit and vegetables, and choosing unrefined carbs instead of the white stuff.

Most importantly, I started going sugar free that is, avoiding adding sugar to my food. That has now extended to the cooking I do for family and friends. My kitchen is free from added sugar white, brown, all sorts, except a little maple syrup and honey.

No more cravings

I used to think I needed sugar for energy but Ive steered clear of sugar for ages now and Ive got more energy than ever before AND Ive just hit 50!

I no longer crave sugar like I used to but once in a while I like to make a little something sweet thats as guilt-free as possible. I enjoy these treats but not too often. At first I used to relax the rules a bit when I was entertaining and I sometimes made a sugary cake or dessert. Now theres NO sugar in my cupboard and I find everyone is more than happy with the puddings and bakes in this and my other books. They include some maple syrup or honey where necessary or rely on just the yummy natural sweetness of fruit and vegetables.

And yes maple syrup and honey are sugars and the body reacts to them in the same way as it does to the white stuff, but they are less processed and closer to their natural state. They are sweeter too so I find I need less of them in my recipes. Win, win. Having that discipline of no added sugar has really helped me reduce my sweet tooth.

I always check labels for the hidden sugar in foods. Canned soups, bottled sauces, fruit yoghurts and ready meals often contain far more sugar than we realise so theyre best avoided. Ive taken these things off my shopping lists.

As well as avoiding added sugar in my food Ive also cut out refined white carbs. We need carbs for energy and for our bodies to work properly but we really do not need refined carbohydrates like white bread, white pasta and white rice. They act just like sugar in our bodies. They are digested quickly, giving us a rush of energy and a blood sugar spike. Then we crash, feel more hungry than ever and want more food. Blood sugar is more of a concern than ever before, as so many people struggle with type 2 diabetes.

Complex carbs, though, such as vegetables, pulses and wholegrains, are digested much more slowly. They are packed with vitamins and minerals as well as fibre (more about that later!). They keep us feeling fuller for longer and help to maintain steady blood sugar.

DAVINAS KITCHEN RULES

You know me Im not a nutritionist but I have talked to the experts and I want to share what theyve taught me. Along with my exercise routines, their rules have worked to keep me trim and happy and helped me feed everyone great food. Ive discovered some cheats along the way too that mean I dont dread the chore of cooking... I love it! This is what Ive learned in a nutshell and the way my family eats now. I promise you there is no compromise in taste or satisfaction.

Weve stopped adding refined sugar to drinks and food.

We avoid processed foods and foods with hidden sugar.

Weve cut out refined white carbohydrates such as white flour, white rice and white pasta.

We eat loads of fresh vegetables and fruit, some meat and fish, pulses, eggs and some dairy.

We opt for brown rice, brown pasta and wholemeal or spelt flour.

We make puddings and cakes with naturally sweet ingredients such as fruit and veg or for a treat, we add some maple syrup or honey.

Time is sooooo precious

My kitchen habits have changed over the years, and now I like to know exactly what Im eating that means, no ready meals. The great news is that this doesnt have to mean that cooking is a chore or recipes have to take ages to put together. Youll find plenty of recipes in this book that can be prepared in minutes and dont take too long to cook either. Others do need a bit more time so save those for weekends or when you feel like spending longer in the kitchen.

Working, caring, parenting, running around... its FRAZZLING! So many of us are time poor these days and finding time to cook can be hard, which means that processed foods sometimes offer a tempting solution. But theyre expensive and ultimately not great for our health or our waistlines. Throwing together healthy meals is much easier if you have the right ingredients in your fridge, freezer and cupboards, such as cans of beans, frozen veg and packets of lentils, and doesnt have to take ages.

I like to do some batch cooking too. I make a big pot of tomato sauce or baked beans or soup and stash some in the freezer for those nights when Im extra rushed. And Ive found that having some bags of cooked chickpeas, beans and even quinoa in the freezer is a huge help. They defrost quickly and make putting together a quick meal super easy.