Tag: sugar

The challenge: a week without added sugar – Italian Cuisine

The challenge: a week without added sugar


We got in the game and tell you how it went. Try us too with our advice and our recipes: you won't come back!

You can survive one week without sugar?
Certainly yes and indeed, we can assure you that you will feel so well that you will want to continue forever.
How do we know it? We have accepted the challenge!

With no added sugar

We did a test to understand how and if you can easily exceed a week without ever consuming any food containing added sugar.
We specify "added" because sugars are practically everywhere, but not in all foods are sugars that hurt.
To be clear, the fruit contains sugar, but eliminating it from the diet is not right. A packaged product like a snack, a soup ready, a ready sauce, biscuits, pizzas and much more, instead, they contain added sugars useless for our organism, excessive and harmful. Eliminating them is very difficult, but not impossible. Reducing them would be essential.
For 7 days we have also eliminated all the sweeteners such as granulated or cane sugar, fructose, honey, malt, agave and coconut sugar because, although natural, they are always sugars. Stevia can replace them, but not everyone likes its licorice aftertaste.

7 days without sugar

As we have already said, we must not eliminate any type of sugar, but only the unnecessary one.
So fruit yes, cookies no.
Yogurt yes, but only Greek.
No alcohol, no fruit juices, no jams and spreads if not homemade.
Pasta yes, but wholemeal and the same is true for bread.
Sugar of any kind no.

The expense to do

During the sugarfree week we advise you to have at home everything you need to prepare lunches, dinners and breakfasts to avoid going to the supermarket and let yourself be tempted by "forbidden" products.
Make a good supply of vegetables, vegetables and fruit, avoiding that which is too sugary or too ripe.
Buy also of the dried fruit perfect to take with you as a mid-day snack.
Determine what you will eat more or less day by day and adjust accordingly. Meat, fish and eggs they cannot be missing, but neither can they legumes and cereals.
To get an idea of ​​how to organize the week, read our recommendations for meal prep.

Watch out for seasonings

Simply use oil, lemon juice, spices and aromatic herbs.
You may not know that even in some famous sauces like soy sauce there may be added sugars, as well as in ketchup. Absolutely avoid the ready dressing, not so much because they contain added sugars – and contain them – but also because they are generally rich in fat.

Breakfast tips

It could always be more or less the same even if by choice we advise you to vary it a little and explain how.
A Whole grain bread slice is the base to which you can add a poached egg, hard or fried or smoked salmon or ricotta.
They must not be missing good fats like avocado or dried fruit and a fruit of your choice, not too ripe and not too sugary. A Orange juice in this period it is perfect.
If you don't like salty breakfast you can prepare a porridge with oat flakes and water and then enrich it with Greek yogurt, cinnamon, fresh and dried fruit.
If you are in a hurry, opt for one instead Greek yogurt with chopped dried fruit and 80% dark chocolate.

Lunch tips

If you can't do pasta by hand, choose the whole wheat pasta or legume flour pasta and season to taste, always with homemade sauces.
Try to give space also to Whole grains such as rice, spelled, barley, millet, oats and quinoa, although in this case it is a fake cereal, which, however, does not do badly!
Accompany both pasta and cereals ad a portion of vegetables and to one small protein part which can be based on cereals, fish or meat.
Some examples: spelled with steamed zucchini and smoked salmon, brown rice with cherry tomatoes and feta, salted porridge.

Dinner tips

If you gave more space to carbohydrates for lunch, eat more at dinner proteins always varying between meat, fish, eggs and legumes. A soup of legumes and barley could be an excellent idea as well as a cuddle, but prepare it at home because in those already prepared there are often added sugars. Always with legumes you can prepare velvety and cold creams like thechickpea humumus also perfect for filling a rye sandwich.
Chicken or turkey yes, but not sliced. Prepare a simple cut, season with spices and herbs and accompany with vegetables.
The eggs they are easy and quick to prepare and are very versatile: omelette, fried egg, small pie with vegetables. You can really indulge yourself.
As for the fish, avoid canned and frozen processed and seasoned. The fresh fish it is prepared in a short time and is good for you.

One week without added sugar

We have decided to offer you in gallery some ideas for breakfast to be alternated during the week, some snacks and 7 ideas for lunch and dinner.
These are very simple recipes that you can easily replicate at home, with light cooking and few seasonings.
Attention only to not use refined flours and not whole grains and pasta.
Obviously at the table only water or even tea, herbal teas and infusions, but not sweetened!
Play a lot with spices and herbs to give more taste to your dishes and if you fancy a dessert at the end of the meal, treat yourself to a extra-dark chocolate cube.

How to make apricot jam (without sugar) – Italian Cuisine

How to make apricot jam (without sugar)


One of the most versatile preserves, apricot jam is perfect for filling your cakes, to accompany cheeses or simply spread on a slice of bread and butter. Because every occasion is good to taste an apricot jam made by you!

Apricot jam it is one of the best and most versatile preserves among all those that can be prepared. It is often thought that the preparation of preserves is a long and laborious job: actually, the satisfaction which they procure is far greater respect to fatigue necessary to do them. And then the taste of being able to enjoy even in the winter months the sweetness of these fruits is unmatched. In reality, the greatest attention goes to the procedures for the sterilization of jars which you will need for preserving. The rest, from the choice of the raw material, which must be of excellent quality, to the actual processing, is fun. The recipe we propose is of an apricot jam without added sugari, in which the apples will give the right consistency to the mixture and the right degree of sweetness, without the cloying very often given by the granulated sugar. For the proportions, calculate 1 apple for every 500 g of fruit.

The choice of apricots

Apricots they are a delicious fruit that ripens just in these months. For a perfect jam, then choose ready apricots and not unripe, which would give a sour taste to the preserves, intact, without any dent on the skin. Their consistency must be firm and in cleaning them check that they have not been attacked by pests.

Sterilization of jars

It is always a very important moment: tasting hand-made preserves must be a "safe" pleasure, without health risks. So first take your jars and put them in a pan full of water. Check that they are completely submerged, bring to a boil and let them be sterilized for 1 hour. Then remove them from the water and fill them with freshly made jam, leaving 1 cm empty from the edge. Close each jar with a stopper you will have purchased new, put each jar back in the same pot of water e boil for about 30 minutes, wrapping each can in a cloth, to prevent it from breaking. After the 30 minutes check that the vacuum has formed: if, pressing on the cap, you will feel the classic "Click-clack", you will have achieved the desired effect, otherwise continue with the boiling.

Apricot jam recipe (without added sugar)

Ingredients: 2 kg of ripe apricots, 4 apples, the juice of a lemon, two vanilla sticks

Method: wash the apricots, dry them, peanut them and cut them into small pieces. Take the apples, wash them, peel them and cut them into small pieces. Put all the fruit in a large saucepan, add the lemon juice, the vanilla sticks and cook over a low heat for an hour, until apricots and apples have crumbled and become a homogeneous compound. Remove the vanilla sticks and pour the still-boiling jam in sterilized jars, close with the cap and put each container back on the fire in a pot full of water to form the vacuum. Let it cool and then place each jar in the pantry. Wait at least a month before consuming the jam. Once the jar is opened, the jam is kept in the fridge for a week.

How to make icicles without sugar – Italian Cuisine

How to make icicles without sugar


Can you make an ice lolly with only one ingredient, but above all, without sugar?

Are you looking for a light snack, with few calories, refreshing on sultry days, with fruit or yogurt and above all without sugar? The answer is: make popsicles! Colorful, fun and perfect for the summer. Preparing them is child's play. Just decide what to put in between fruit, yogurt, milk or vegetables, blend everything and freeze.
But today we do not want to offer you the classic recipe with sugar syrup that we have already given you some time ago, but the light and sugar free version for those who do not want to give up the sweet, but without exaggerating with calories.

Icicles: our recipes

Popsicles are really easy to make at home, you can prepare them in the flavors you want and then have natural products without dyes and, as in this case, no added sugars.
If you really don't want to give up sweetness and prefer to add a sweetener to your basic compound, use fructose, which is fruit sugar, or even stevia which is a natural sugar, but which has a slight aftertaste of licorice.

What it takes to make an ice lolly

To prepare the popsicles, you simply need plastic cups and wooden ice cream scoops. If you don't find the pallets, use plastic spoons.
If you want to make popsicles as beautiful as those on the market and with regular shapes, buy a popsicle holder consisting of trays with built-in sticks. They are found in kitchen supply stores and in many supermarkets.
Always remember to take your popsicles out of the freezer a few minutes before serving them and warm the molds with your hands.

Extracts, smoothies and centrifuges

We talked about sugar-free popsicles because we will only use juice and fruit pulp to prepare them.
You can use a centrifuge to extract the filtered juice of fresh fruit and get very light popsicles. With the extractor, instead, you will get a denser juice and therefore a more full-bodied popsicle. Finally, blending the fruit in a classic blender, the consistency will be even denser and the flavor more intense.
If you want to give body and cream to your popsicles, remember to always use a part of pureed banana or Greek yogurt.

Banana popsicle

This looks more like an ice cream than a popsicle because it has a soft texture. It is prepared simply by blending the flesh of a banana with a little lemon juice. Pour the mixture into the molds and leave to cool in the freezer for about three hours. If you like it, add a pinch of cinnamon.

Cherry popsicle with yogurt

This is a complete snack for children because it contains proteins and many vitamins. Simply blend the yogurt with the pitted cherries and then pour the mixture into the molds.
You can replace the cherries with fresh berries or strawberries and you can sweeten with a little honey or agave.

Melon and watermelon popsicle

All the taste of summer on a stick. These are the most refreshing popsicles of this season and are prepared by blending the pulp of these two fruits. If you choose to use watermelon, watch out for the seeds that must all be eliminated. You can flavor these popsicles with fresh mint or basil leaves.

Not just fruit

You can make delicious popsicles even without fruit, but with the tea you prefer, perhaps enriched with spices, fresh aromatic herbs or flowers. Have you ever used, for example, lavender or rose petals in the kitchen? They are excellent paired with tea.
A perfect ice lolly after meals, on the other hand, could be prepared with coffee and and with a goccino of fresh whole milk. An excellent digestive that refreshes after a binge and worthily replaces a super caloric and sugared sweet.

Snacks read less than 100 calories

In summary … here are some ideas for a fresh and light snack with less than 100 calories!

You can blend the fruit you prefer, insert it in the popsicle mold or in paper cups and put everything in the freezer for a few hours.

You can also always freeze the skimmed yogurt you prefer in the special molds.

You can also blend yogurt and fruit together. You will make popsicles that look like ice cream. Do you have a centrifuge or an extractor? Use the juice to prepare delicious fruit or vegetable popsicles.

To obtain a naturally sweet ice lolly, always add a banana or a mango shake to the mixture.

A popsicle to eat after meals? Put coffee in the molds and if you prefer, stretch it with milk.

Don't have time to prepare smoothies or centrifuges? Buy sugar-free organic juices and freeze them in popsicle molds.

Proudly powered by WordPress