Substitute Sugar ‘Empty Calorie’ in Your Dieting

Sugar is a simple carbohydrate. Although it provides us with energy, it is known as the ’empty calorie’ because it has no other nutritional value. You may feel a burst of energy after eating foods high in sugar, but you may also experience a quick come-down.Sugar has been known to affect mood, although substances like caffeine, artificial colours and preservatives in sweet foods can also contribute to this.Sugar is not the main reason that people carry excess weight. Too much fat and too little exercise are the main culprits there. Sweet, high-fat foods like chocolate, desserts, cakes and pastries should be limited or avoided altogether. And remember that sugar is sugar, whether it is white, brown, raw, organic or a syrup.Here is one of our favourite sweet recipes for the occasional treat. We always play with our recipes, experiment and try different things. You’ll be surprised what delicious things you come up with.Combine the dry ingredients in a bowl. Melt the butter with the sugar and stir into the dry ingredients, adding water if necessary to bind. Place tablespoons of mixture on a greased baking tray and press down lightly. Bake in a slow oven (160°C) for about 20-25 minutes, or until brown. Cool on a wire tray.

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Healthy Dieting Protein Recipe

Blend all ingredients together. Pour into a hot pan that has been sprayed with a small amount of olive oil. Allow mixture to cook through or place under grill to finish cooking on top. Top with whatever filling you want, grill to heat through and then fold in half. Serve with a fresh salad.Try any of the following toppings: salmon, mixed blanched vegetables and a small amount of Parmesan cheese; mashed kumara (with olive oil and sliced pickled ginger), baby rocket, tomato and feta cheese; tuna, mushrooms, capsicum and Parmesan cheese. Blend all ingredients in a blender.Experiment with all fruits: they taste great and the flaxseed oil helps make the smoothie smooth and creamy as well as providing essential fatty acids.Note: Blueberries are an excellent antioxidant. They are fantastic in fruit smoothies

Fruit or Vegetable

For each of the vegetables and fruits mentioned above, one serving is equivalent to:

  • One medium-sized fruit, such as an apple, pear, or orange.
  • 1/2 cup raw, cooked, frozen, or canned fruit or vegetable.
  • 1 cup raw, leafy greens, such as spinach, kale, or lettuce.
  • 3/4 cup 100 percent fruit or vegetable juice.
  • 1/2 cup cooked or canned beans or peas.
  • 1/4 cup dried fruit, such as raisins or dates.

Soy Recipes – Carob Tofu Cheesecake

Everybody loves this dessert! It is delicious and easy to wake.

  • 3 cups tofu or 1`/ cups tofu plus 11/2 cups cream cheese
  • 1/2 cup liquid fructose or honey
  • 2 bananas
  • 1/2 to 1 cup carob powder, depending on desired taste and darkness
  • 1 tablespoon lemon juice
  • 1/3 cup nonfat powdered soymilk or cow’s milk (optional; add it if you like a firmer-textured cheesecake)
  • crumbled sugar-free cookies or graham crackers to line the pan
  1. Blend the tofu, fructose, bananas, carob, and lemon juice together in a food processor at medium speed until smooth. If you like it firmer, add the powdered milk. (The mixture will not be firm until frozen)
  2. Lightly oil or butter a 9-inch cake pan. Place 1/2 inch layer of crumbled cookies in the pan. Pour the tofu mixture over the cookies.
  3. Put the pan in the freezer until the cake is firm, at least two hours. Take the cake out of the freezer a half-hour before serving.