Duff - Sugar-Free Meal Plan and Recipes Cookbook: The Best Recipes for A 7-Day Meal Plan You Can Cook Without Sugar

Copyright 2019 by Chloe Duff All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non commercial uses permitted by copyright law. ContentsSUGR FR MLS Th vrg dult ts much mr sugr thn ncssry, s rducing ddd sugr intk is gd id fr mst ppl. Sm ppl tk it stp furthr nd cut sugr ntirly ut f thir dit. Th n-sugr dit hs gind ppulrity s ppl lk fr ffctiv wys t sty hlthy r ls wight. Nt vryn is cnvincd tht th lw-sugr dit wrks, hwvr.

Fr ll th hlth bnfits f n-sugr dit, thr r ls fw things t cnsidr. Why cut ut sugr? Mst dults t much mr sugr thn rcmmndd. Th Ntinl Institut f Hlth (NIH) stimt tht mricn dults gt 15 prcnt f clris in thir dit frm ddd sugrs ln. This sugr intk ds nt vn includ nturl sugrs fund in prducts such s fruit nd milk. xcssiv sugr cnsumptin is linkd t numrus hlth cnditins, including: bsity nd mtblic syndrm Hrt diss Typ 2 dibts High bld prssur nd chlstrl Chrnic inflmmtin Nn-lchlic ftty livr diss Dntl plqu nd cvitis Rducing th munt f sugr in th dit cn hlp rduc th risks fr ths cnditins. Rplcing sugry fds with hlthful ns cn hlp prsn gt ll f thir ssntil vitmins nd minrls.

It my ls hlp prsn ls wight. DINNRS WITH N DDD SUGR Think but it: Tht tblspn f mpl syrup in yur sld drssing, th hny in yur sin-inspird stir-fry suc, th gnrus drizzl f ktchup n yur burgr. Dspit mny ppls bst ffrts, tht sugr still mngs t crp int s mny hlthy dinnr dishs. But mls cn b just s tsty nd sy t mk withut th slightst hint f ddd swtnr. Iv rundd up 25 ddd-sugr-fr dinnrs prving just tht. Pultry 1.

Hlthy rng Pl Chickn In wlcm cntrst t th hny-skd rsturnt vrsin, this dish uss th ctul pl nd frsh juic f th rng fr its fruity flvr nd swtnss. Its ls ll dn in n pn, s its rlly nly mrginlly hrdr thn rdring in. This hlthy rng Pl Chickn is lightr vrsin f yur fvrit tkut, bursting with flvr nd tns f vggis! Its dlicius, n pn dinnr prfct fr wknights! (n ddd sugr, glutn-fr ptin) Prp Tim: 10 minuts Ck Tim: 20 minuts Ttl Tim: 30 minuts Yild: 4 srvings Ingrdints Fr th suc: 1 cup 100% rng juic (bttld r frsh squzd) Pl frm 1/2 rng, slicd int vry thin strips 2 tbsp lw-sdium sy suc* 3 clvs grlic 1 tbsp grtd frsh gingr 2 tsp rd pppr flks 4 tsp crn strch** Fr th rng Pl Chickn: 2 tsp Chsn Fds spicy ssm il*** 2 bnlss skinlss chickn brst, cut int 1-inch cubs Pinch slt Pinch frshly crckd blck pppr 2 mdium crrts, thinly slicd 1 cup snw ps 1/2 cup frzn dmm, thwd Fr srving: Slicd grn nins Ckd brwn ric, culiflwr ric r quin Instructins 1. In mdium bwl, whisk tgthr suc ingrdints. St sid. 2.

Ht lrg nnstick skillt vr mdium ht. dd il. Ssn chickn with slt nd pppr nd dd t skillt, stirring ccsinlly s tht ll sids gt brwnd. Cntinu cking until chickn is ckd thrugh, 5-8 minuts. Rmv frm chickn frm skillt nd st sid. dd crrts, snw ps nd dmm t skillt nd ck, stirring, until crrts r sftnd, but 5 minuts. dd chickn bck t th skillt nd pur in suc. dd chickn bck t th skillt nd pur in suc.

Ck until suc is thicknd, but 5 mr minuts. Sprinkl with grn nins bfr srving. 4. Srv with ckd brwn ric, quin, r culiflwr ric. 2. Crmy Buffl Chickn Pst Instd f sugry rnch drssing fr th crmy prtin f this pst, this rcips scrt wpn is blndd cshws, which mk th dish incrdibly rich in much hlthir wy.

If yu us th ccnut il ptin instd f gh, th dish ls bcms ntirly diry-fr. Ingrdints 1 cup rw cshws , plus cup wtr (plus mr fr sking) 3 mdium zucchini, md int zdls with ithr julinn plr r spirlizr 1 tblspn ccnut il r gh 1 smll swt nin, dicd 1 bll pppr, dicd (I usd rd n) 1 - 1.5 lbs bnlss, skinlss chickn brsts r thighs, cut int 1" cubs (yu culd ls us lftvr rtissri chickn) tspn grlic pwdr tspn nin pwdr 1 tspn s slt tspn blck pppr - cup ht suc (dpnding n hw spicy yud lik it - Tssms r Frnks riginl bth wrk grt) ptinl Tppings: Slicd vcd Chppd grn nin Instructins 1. Plc th cshws in cln bwl. Bring smll pt f wtr t bil, nd thn pur th wtr vr th cshws t sk. Th cshws shuld b fully immrsd in th wtr. 2. 2.

Nw lts prp th zdls! Its ttlly up t yu, nd wht yu wnt t d with yur zdls, but I typiclly prfr th slting mthd. This gts th mistur ut, s tht thy dnt bcm wtry mss whn htd with th suc. T d this, plc yur zdls n tp f ppr twls nd slt thm gnrusly. St sid fr t lst 20 minuts, whil thy rls thir mistur. 3. nc th il hs mltd, dd th nin nd bll pppr t th pn nd sut until tndr, but 3-4 minuts. dd chickn t th pn, stirring ccsinlly until its ckd thrugh, but 5 minuts. dd chickn t th pn, stirring ccsinlly until its ckd thrugh, but 5 minuts.

Drin ny xcss ft/wtr frm th pn if ndd. dd th grlic pppr, nin pwdr, s slt nd pppr t th pn nd stir wll. 4. Drin nd rins th cshws. Plc th cshws in yur blndr, lng with cup f frsh wtr. 5. dd th cshw crm t th pn lng with th ht suc nd stir t cmbin. dd th cshw crm t th pn lng with th ht suc nd stir t cmbin.

Tst nd dd mr ht suc if dsird. llw th mixtur t ht up whil yu finish prpping th zdls. 6. Gntly prss th sltd zdls btwn dry ppr twls, r cln dishrg, t rmv th xcss mistur. nc th mistur is rmvd, turn ff th ht n yur stv nd stir th zdls int th suc. njy! 3. njy! 3.

Ygurt Chickn Curry lng with tng, plin ygurt dds sm mild swtnss t this thrwis spicy curry. Its s much bttr fr yu thn th buttr chickn yud find in trditinl Indin rsturnt, but just s tsty, spcilly pird with nn r ric. Ingrdints 6-srving 1 whl chickn 1 Cup ygurt 5 clvs grlic 1 gingr 10 blck ppprcrns whl 1/4 Tspn whit vingr 1/2 Tspn mustrd sds 1 rd nin 1 tmt 1/4 Tspn turmric pwdr 4 Tspns crindr pwdr 3 Tspns rd chilli pwdr 1 Tspn grm msl 1 Tspn crindr lvs , chppd 2 grn chillis , slit 4 Tblspns il t tst slt Stps 25 mins 1. Skin nd cln th chickn, nd cut int pics. wsh nd st sid, lt th xcss wtr drin ut f it. 2.

In smll grindr, grind tgthr th gingr, grlic, blck pppr nd vingr t pst (dd littl wtr if rquird) 3. In glss bwl, plc th chickn pics. thn dd th grund pst nd mix wll t ct (its bst t d this by hnd) 4. dd th ygurt t th chickn, nd mix thrughly by hnd. lv t mrint fr but 45 minuts. 5.

In nn-stick kdhi, ht th il. dd th mustrd sds nd lt thm spluttr. 6. dd th finly slicd nin nd grn chillis t th kdhi, nd sut till th nin turns trnslucnt. 7. 8. dd th chppd tmts, lng with dsh f slt. (this will hlp t swt th tmts dwn quickly) 9. (this will hlp t swt th tmts dwn quickly) 9.

Whn th tmts rls thir juics, dd th rd chilli pwdr nd crindr pwdr. rst this 'msl bs' wll fr but 5 minuts, till th pwdrd spics ls thir rw smll nd tk n dp brwnish clur. 10. dd th mrintd chickn pics, nd stir gntly but thrughly t nsur tht th msl cts th chickn pics wll. th chickn shuld turn whitish clur. dd littl wtr t th kdhi (but 1/2 cup). bring t th bil, thn cvr nd simmr gntly fr but 10 minuts. 12. 12.

Chck fr ssning, nd dd slt t this stg. ck fr furthr 2 minuts. 13. dd th chppd crindr, stir nd turn ff th ht. 14. 4. 4.

Tc Stuffd Swt Ptt Gt yur tc th glutn-fr wy by stuffing yur turky mixtur int swt ptt. Yu gt n xtr srving f fibr nd tuch f nturl swtnss; plus, its lt mr fun t t this wy. Yilds 3 Ingrdints 3 swt ptts xtr virgin liv il 1/4 nin, mincd 2 clvs f grlic, mincd 1lb f rgnic grund turky 1/2 tspn grlic pwdr 1/2 tspn nin pwdr 1/4 tspn drid rgn 1 tspn blck pppr 1 1/2 tblspns f chili pwdr 1/2 tspn pprik 1 tspn s slt 1 1/2 tspns cumin 1/2 cup f wtr 1 scllin, slicd 1 smll bunch f frsh cilntr, chppd Gucml (vcd, lim juic, grlic, s slt, pppr) Instructins 1. Prht th vn t 400 dgrs F. 2. 3. 3.