Sugar and Dairy Free recipes

lollypopswater

The Deliciously Ella cookbook is dairy, sugar and gluten free and she changed her diet for health reasons.

I have it because my lg is allergic to milk protein (will hopefully outgrow) and it was bought for me as a gift when I was still feeding her.

Hope the changes help - good luck!

Gigervamp

Ask this question on the Old Style board.

rinabean

Counting_Pennies wrote: »

It is interesting how so many respondents have fixated themselves on questioning the sugar intolerance, this in my mind is such a common avoidance food with all the diabetics about I am amazed at some of the replies, it is the diary and sugar free combined that I am interested in.

Cereals have processed sugar in them, even the healthiest of them such as Weetabix. The only one I have found so far is porridge, but I am hopeful of a bit of a variety. I am getting somewhat fed up with meat and three veg and was hopeful I might be able to find some recipes of some interesting fun things to cook as a change.



It is all added sugar I have to avoid, so no grains of sugar, fructose etc. I can have the sugar in natural grown foods such as fruit and veg, although dates with the higher sugar content are recommended to be avoided. All dairy, milk, cheese, yoghurts etc are to also be avoided.

You need to go back to whoever diagnosed you because they obviously have not explained it properly to you (or, more likely, they are a charlatan). Diabetics are not "intolerant" of sugar in any way, diabetics have either no insulin or insufficient response to insulin (or some unlucky people have both). They can have any type of sugar.

There are people who for example cannot have fructose. That INCLUDES in fruit. So that is not what you have, and there is no reason to think you cannot have fructose if you can have fruit.

Why did they single out dates? Why have they not told you what you can and can't eat? You have not received a professional service

You are simply not "intolerant to added sugar". You are not. There is no reason for you to not be eating weetabix (with soy milk or other non-dairy milk, if you cannot have dairy.)

If you had to avoid sugar you would have been told exactly how many grams a day you were allowed (and there wouldn't be any silly diet style "if it's in vegetables it doesn't count" about it). You haven't been, because you don't have to.

We are "fixated" because this is a moneysaving site and you have been scammed

BrassicWoman

I'm just leaving this link to Allergy UK here for interested people. They advise a food diary, not testing.

https://www.allergyuk.org/food-intolerance/identifying-your-food-intolerances

"
Should I still take a test for food intolerance?

No, do not be tempted to do this. Recent NICE (National Institute of Clinical Excellence) guidelines recommend AGAINST tests such as IgG testing, Vega testing, hair analysis and kinesiology because the results are unreliable and not based on sound thorough scientific evidence."


They also have a useful printable food and symptoms diary tracker.

Jojo_the_Tightfisted

Easy recipes - make a basic sauce from onions, garlic and tinned tomato. To that, you can add curry powder or other spices of your choice, then fully cooked chickpeas, black eye beans, kidney beans, pigeon peas, etc, (much cheaper to buy dried then soak, boil and freeze portions), any veg - I like to add things like courgettes, frozen broccoli, the rest of a bag of salad leaves if they're looking sad - so watercress, rocket and spinach - large bunches of herbs, the stems chopped as a veg, leaves scattered on top once the heat is off; depending on the spice mix, it could be a curry, a North African stew, or squished olives if you fancy something Mediterranean in style. Add meat cooked separately if you like. If you use chilli, cinnamon, cumin and turmeric, you could crack a couple of eggs in there, put the lid on and it'll poach them perfectly.

Red lentils cook down into something very much like mince if you add a little gravy powder.

Pakoras - fine sliced onion, salt, pepper, a little chilli, turmeric and black onion seeds, add a big spoonful of gram flour (besan - made from chickpeas) and enough water to make it stick together, fry in a little oil.

We had a reduced to clear steak each today. Took about ten minutes to cut an onion into wedges, stuck them in the hot pan, chuck the steak in, then a couple of slices of fresh pineapple (frozen when reduced to clear), everything tipped onto a big mound of watercress & spinach - just enough sweetness to curb cravings for sugary things, enough sourness with a squeeze of lime to make a dressing with the pan juices - plus half an avocado each sliced up. Lots of veg, lots of vitamins, protein from the meat.

Cooked green lentils are lovely when scattered on a salad with a dressing made from rapeseed oil, a little fruit juice, a splash of vinegar (I use rice vinegar), salt, pepper and some dried herbs.

Proper houmous is amazing.


If you use Pinterest, there are thousands of vegan/non dairy recipes on there.

Cutting out sugar, especially if you've always enjoyed lots of bread, pasta or rice, can be very hard, so making a point of adding something slightly sweet in small portions (passion fruit is another favourite) reduces cravings - or, as I like to call it, the urge to run into a shop and buy three packets of Jaffa cakes, only half of which will make it through the front door and will still be gone by tea time.

You could try swapping jacket spuds with the occasional sweet potato - again, served with a bean salad or even just salt and margarine and salad, it keeps sweet cravings at bay.

It's apparently very trendy now (but I've done it for years because I like it) to peel courgette ribbons, steam fry in a tiny bit of water and then toss in pesto (obviously a vegan one). Add extra dry toasted pine nuts.


You may be fine with goat or sheep cheese. They're wonderful. And often very cheap. Feta with watermelon and a few mint leaves is delicious.

Chargrilled fennel is great. As is asparagus to go with boiled eggs, rather than toast soldiers.

You don't have to go vegan, and a lot of prepacked vegan snacks have a lot of sweetness in them. But as you're cutting out almost all carbs, you need to get some sugar or you'll be miserable, and you have to be careful of your nutrient intake.



I'd also suggest that you have vitamin d levels tested. It's very common to have a deficiency, especially if you experience tiredness, aches and pains, etc. your GP can do that.

Georgiegirl256

Some good advice in the above post, but tinned tomatoes are full of sugar.

Lets_say

OP has been told to avoid added sugar, not carbs in general (as an Atkins dieter would), so there is no reason she cannot have rice and pasta and potato.

Bread is a bit more tricky, some breads have a lot of added sugar.

Tinned tomatoes contain natural sugar, although it would be sensible to check labels to ensure a canner hasn't added some sugar.

For more pulse recipes OP, see if you can get a copy of Rose Elliot's The Bean Book, try charity shops given this is MSE.You will of course need to omit sugar and substitute dairy. My favourite is butter beans, (sadly quality can vary), with good quality olive oil added whilst still warm, then salt, chopped onion and parsley.