Sensationally Sugar Free: Delicious sugar-free recipes for healthier eating every day - Susanna Booth (2016)

Sauces, Spreads & Other Basics

Velvet Hot Chocolate

Low-carb Dessert Pastry

Whipped Cake Frosting

Vanilla Cream

Orange Dessert Sauce

Mango Coulis

Mixed Berry Compote

Orange & Apricot Curd

Strawberry Jam

Chocolate Hazelnut Spread

Quick Apple Pickle

Asian-style Dipping Sauce

Tomato Ketchup

Avocado Mayonnaise

Vinaigrette Dressing

Velvet Hot Chocolate

The natural sweetness of rice milk is combined with spices to create this ultra-smooth, rich chocolate drink. The topping of whipped cream and chopped pistachios makes it utterly indulgent.

SERVES 2

175ml (6fl oz) whipping cream

1 teaspoon cornflour

750ml (1¼ pints) rice milk

2 green cardamom pods

½ teaspoon ground cinnamon, plus extra for serving 6 teaspoons cocoa powder

1 teaspoon chopped unsalted pistachio nuts

Whip the cream until it forms firm peaks and set aside.

Mix the cornflour with a couple of tablespoons of the rice milk in a cup until smooth. Break the cardamom pods open and remove the seeds. Crush them with the back of a teaspoon.

Place the crushed cardamom seeds in a saucepan with the cinnamon and cocoa over a medium heat. Add the remaining rice milk and stir in the cornflour mixture.

Continue stirring until the mixture boils and thickens to a consistency similar to cows’ milk. Divide between 2 tall heatproof glasses or mugs.

Spoon or pipe the whipped cream on top of the hot chocolate and sprinkle with the chopped pistachios and a dusting of cinnamon. Serve immediately.

Variation

Served without the cream, this hot chocolate is also suitable for vegan/dairy-free diets.

Low-carb Dessert Pastry

Thanks to the ground almonds, this buttery, crisp dessert pastry has fewer carbohydrates than regular pastry, plus more nutrients and fibre.

It is also very quick to make!

MAKES ABOUT 275G (9OZ)

100g (3½oz) plain flour

50g (2oz) ground almonds

75g (3oz) unsalted butter, chilled and cut into chunks 1 egg, beaten

Place the flour, ground almonds and butter in a food processor. Pulse until you have a mixture with the texture of coffee grounds.

Pour the egg into the flour mixture and then pulse until all the ingredients come together as a yellow dough. Remove the dough from the food processor. It is now ready for use as directed in your recipe.

If you want to make a pastry case only (blind baking), preheat the oven to 200°C/180°C fan/400°F/Gas Mark 6. Roll out the pastry on a worktop well dusted with flour to a thickness of about 3-4mm (about ⅛ inch) and then cut it a little larger than the intended tin. Press the pastry into the tin and trim the excess with a sharp knife. Add a layer of foil, then pour in dried beans or baking beans to fill the pastry case. Bake for 20 minutes until crisp and just turning golden brown.

Whipped Cake Frosting

Dried milk makes a winning substitute for icing sugar when it comes to frosting. I’ve formulated 4 common flavours that should give options for every occasion.

MAKES ENOUGH FOR 12 CUPCAKES OR 1 LARGE CAKE

For the basic frosting

250g (8oz) unsalted butter, very soft, cut into chunks 100g (3½oz) dried milk powder

4 teaspoons stevia powder

pinch of salt

2 teaspoons water

For vanilla frosting

2 teaspoons unsweetened vanilla extract

For chocolate frosting

25g (1oz) cocoa powder

2 tablespoons raw lucuma powder

For coffee frosting

1 tablespoon raw lucuma powder

1 teaspoon unsweetened vanilla extract

2 teaspoons instant coffee granules

1 tablespoon boiling water

For zesty frosting

3 tablespoons fresh lemon juice

3 teaspoons grated lime rind

Place the butter in a large bowl. Sift in the milk powder, crushing any larger granules with the back of a teaspoon until it has all passed through the sieve.

Whisk everything together thoroughly using an electric whisk. Stir the stevia powder and salt into the measurement water in a cup until dissolved. Whisk into the butter mixture until you have a pale mixture with a light texture. The frosting is now ready to be flavoured from the choices below.

For vanilla frosting, whisk the frosting and vanilla extract together until thoroughly combined. The frosting is now ready to use.

For chocolate frosting, sift the cocoa and lucuma powder into the frosting and whisk together to create a smooth, rich paste ready to ice your cake.

For coffee frosting, add the lucuma powder and vanilla extract to the frosting.

Dissolve the coffee granules in the measurement boiling water and pour into the frosting. Whisk everything together until thoroughly combined. The frosting is now ready to use.

For zesty frosting, whisk the lemon juice into the frosting, then stir in the lime rind.

The frosting is now ready to use.

Note

Keep frosted cakes in the refrigerator until needed and eat the frosting within 48 hours.

Vanilla Cream

Use this silky white sauce cold as a low-fat alternative to cream, or hot instead of regular vanilla custard. Rice milk gives a wonderful natural sweetness, while the vanilla pod adds a touch of luxury.

MAKES ABOUT 500ML (17FL OZ)

325ml (11fl oz) rice milk

1 vanilla pod

2 tablespoons cornflour

½ teaspoon stevia powder

175ml (6fl oz) single cream

Pour the rice milk into a small saucepan. Carefully cut down the length of the vanilla pod and scrape out the seeds into the rice milk, then add the empty pod as well. Bring to the boil, then remove the pod.

Mix the cornflour and stevia powder with the cream in a bowl until smooth. Whisk into the hot rice milk and bring to the boil, whisking continously. The mixture will thicken to the consistency of Greek yogurt.

Remove from the heat and pour it into a jug. You can either serve it immediately, or leave it to cool completely before giving it another quick stir and serving it cold.

Orange Dessert Sauce

This buttery orange sauce is just perfect for pancakes - or if you are feeling really indulgent, you could use it on my Vanilla Ice Cream in place of syrupy toppings. If you want to maximize your nutrients, use 4

large, freshly squeezed oranges instead of juice from a carton.

MAKES ABOUT 300ML (½ PINT)

500ml (17fl oz) fresh orange juice with bits

100g (3½oz) unsalted butter, chopped

1 teaspoon cornflour

½ teaspoon stevia powder

Set 2 tablespoons of the orange juice aside, then heat the rest in a saucepan until it boils. Add the butter and stir until it has melted. Leave the mixture to boil for 10

minutes until it has reduced by about one-third.

Mix the cornflour and stevia powder into the reserved orange juice in a bowl until smooth. Whisk into the hot boiling butter/juice mixture and bring to the boil, whisking continuously. The mixture will thicken to the consistency of thick cream.

Remove the sauce from the heat and use immediately.

Mango Coulis

Coulis is a fancy name for a dessert sauce and most standard recipes contain added sugar. This mango version uses just fresh fruit and takes only moments to make. Try it poured over my Fresh Fig Panna Cotta, drizzled over a cream cake or even served alongside roast chicken.

MAKES ABOUT 150ML (¼ PINT)

1 medium ripe mango (about 300g/10oz), peeled and stone removed 2 tablespoons fresh orange juice with bits, plus extra if needed Place the mango flesh and orange juice in a blender and blend until smooth.

Rub the mixture through a sieve to leave a smooth purée with the consistency of yogurt. It should be quite easy to pour. If the coulis seems too thick, add a drop more orange juice. This is best used the same day.

Mixed Berry Compote

A compote of mixed berries is an easy way to boost your fruit intake: try it on porridge, with pancakes or simply topped with a little natural yogurt. This recipe works well with fresh or frozen berries.

SERVES 3-4

200g (7oz) fresh or frozen mixed raspberries, blackberries and blackcurrants 1 banana, about 150g (5oz)

Place the berries in a saucepan. Peel and mash the banana, then add to the pan over a medium-low heat. Place the lid on the pan and cook for 10-15 minutes, stirring occasionally. The compote is done when the banana seems to have disappeared and you are left with a juicy mixture but with most of the berries still reasonably intact.

You can serve the compote warm or cold. It will keep for up to 3 days in the refrigerator.

Variation

You can use other types of berries for this compote, as long as there are always some naturally sweeter ones like strawberries, raspberries or blueberries alongside the more sour varieties such as blackcurrants or gooseberries.

Orange & Apricot Curd

This tangy orange and apricot curd is perfect for spreading on crumpets, toast or scones, and also makes a delicious filling and/or topping for a cake.

MAKES ABOUT 250ML (8FL OZ)

100g (3½oz) dried apricots

125ml (4fl oz) water

grated rind of 1 small unwaxed orange and 3 tablespoons juice 1 egg

50g (2oz) unsalted butter, chopped

pinch of salt

Soak the apricots in the measurement water for 4 hours or overnight.

Place the apricots in a blender, add the orange rind and juice and egg. Blend the mixture until smooth.

Transfer the apricot mixture to a small saucepan with the butter and salt. Heat gently until the butter melts, stirring continuously. Continue cooking for about 5-10

minutes until the mixture has become so thick that you can’t see the base of the pan as you stir.

Remove the pan from the heat and leave the curd to cool completely before transferring it to an airtight jar. It will keep for up to a week in the refrigerator.

Strawberry Jam

Jams were originally invented as a way to preserve fruit out of season

- and just also happened to be delicious on toast. However, what with modern refrigeration and year-round fresh fruit, drowning strawberries in sugar is not essential any more. But if you still want something for toast, here’s how.

MAKES ABOUT 250ML (8FL OZ)

1 dessert apple, about 175g (6oz), cored and roughly grated (leave the skin on) 200g (7oz) fresh strawberries, hulled and roughly chopped 2 teaspoons stevia powder

½ teaspoon fresh lemon juice

Place all the ingredients in a saucepan with a tight-fitting lid and cook over a medium heat for 20 minutes, stirring occasionally. At the end of this time, the apple will have lost most of its structure and the strawberries will have spread their red juices throughout the mix.

Take the lid off the pan, turn the heat up a notch and let the jam bubble gently for 5 minutes or so until it thickens. Leave to cool.

You can either store the jam in airtight jar in the refrigerator for up to a week or, if you prefer handy portions that will last longer than this, divide the jam between the sections of an ice cube tray, then cover with foil and freeze. That way, you can defrost it as and when necessary.

Chocolate Hazelnut Spread

Standard chocolate hazelnut spreads are loaded with sugar, but making your own is surprisingly quick and easy to do. This recipe provides a reasonably small amount, but it’s best to make it little and often because there is no sugar to act as a preservative.

MAKES ABOUT 125ML (4FL OZ)

20g (¾oz) raw hazelnuts, roughly chopped

4 tablespoons sunflower oil

25g (1oz) dried milk powder

1 tablespoon cocoa powder

2 teaspoons stevia powder

4 tablespoons boiling water

Toast the chopped hazelnuts in a dry frying pan over a medium-high heat for 3-4

minutes, stirring occasionally, until they have turned golden brown.

Place the nuts with the oil, milk powder and cocoa powder in jug. Use a stick blender to blend everything together until you have a dark, oily and somewhat grainy mixture. This will take up to a minute.

Stir the stevia powder into the measurement boiling water in a cup until dissolved.

While continuing to blend, slowly pour the stevia mixture into the nut mixture.

Suddenly everything will combine into a smooth paste. Transfer it to a small airtight jar and refrigerate. Once it has chilled it will have the consistency of soft butter.

The spread will keep in the refrigerator for up to 3 days. It also freezes well - just allow it to defrost and give it a stir before use.

Quick Apple Pickle

Chutneys and pickles are relatively sugary foods, so if you want to cut back on sugar, it makes sense to reduce the amount you consume in this way. My quick pickle won’t keep for longer than a few days and is sweetened only with apple, but it still makes a tasty accompaniment to cold meats and cheeses.

MAKES ABOUT 200ML (7FL OZ)

1 teaspoon sunflower oil

1 small dessert apple, peeled, cored and finely chopped ½ small onion, finely chopped

4 tablespoons apple purée

1 tablespoon sultanas

1 teaspoon cider vinegar

1 teaspoon wholegrain mustard

½ teaspoon ground ginger

½ teaspoon ground coriander

pinch of salt

Heat the oil in a saucepan and fry the apple and onion over a medium-high heat for 3-4 minutes until the apple has softened and the onion has become slightly translucent.

Remove from the heat and stir in all the remaining ingredients. Leave to cool, then store in an airtight jar in the refrigerator for up to 3 days.

Asian-style Dipping Sauce

This homemade sauce makes a good alternative to ready-made sweet chilli sauces, which often have added sugar. It has a piquant sweet-and-sour flavour that is great as an accompaniment to spring rolls, dumplings or sushi.

MAKES ABOUT 75ML (3FL OZ)

4 tablespoons good-quality fresh apple juice

1 tablespoon light soy sauce

½ teaspoon garlic purée

¼ teaspoon ground ginger

1 teaspoon rice wine vinegar or cider vinegar

¼ hot red chilli, deseeded and thinly sliced

1 teaspoon finely chopped chives

Stir the apple juice and soy sauce together in a small serving bowl. Mix the garlic purée and ginger into the vinegar in a cup until smooth, then stir into the apple juice/soy mixture.

Add the chilli and chives, then serve.

Variation

Make this sauce gluten free by using gluten-free tamari in place of the soy sauce.

Tomato Ketchup

Ketchup is around 25 per cent sugar - it’s practically jam! - which is why, of course, it tastes so good. The sugar and vinegar are designed to preserve it, but it’s easy to make a quick version in small batches and keep it in the refrigerator. There is still sweetness here, but it comes only from the fruits and is accompanied by their nutrients as well.

MAKES ABOUT 50ML (2FL OZ)

2 tablespoons apple purée

1 tablespoon tomato purée

1 teaspoon cider vinegar

½ teaspoon garlic purée

pinch of ground black pepper

pinch of ground allspice

Place all the ingredients in a bowl and stir well. The ketchup is now ready to serve, but if you don’t want to use it all at once, transfer to an airtight container and place in the refrigerator - it will keep for up to a week.

Avocado Mayonnaise

There are many, many uses for this creamy egg-free mayo - it’s great in a chicken sandwich, super-tasty smothered on new potatoes and perfect as a dip. I love it because it’s easy to make and full of avocado goodness, without any added sweeteners.

MAKES ABOUT 150ML (¼ PINT)

150g (5oz) avocado flesh (about 1 avocado)

85ml (3¼fl oz) olive oil

1 tablespoon cornflour

2 tablespoons fresh lemon juice

1½ teaspoons garlic purée

Place all the ingredients in a blender and blend until thick and completely smooth

- about 2 minutes or so. Leave to sit for a couple of minutes. Now blend again for a further minute. This method helps the mayonnaise to stay creamy and prevent it from separating.

Serve immediately or scrape everything into an airtight container and refrigerate until needed. Give it a quick stir before serving. It will keep for up to 3 days without going brown.

Vinaigrette Dressing

Many prepared salad dressings contain hidden sugar, so making your own is a good way to eliminate unnecessary carbs from your diet. This recipe will give you a good basic vinaigrette. You can then play around with the formula by using different kinds of oil or vinegar, or by adding other flavourings such as chopped herbs or mustard powder.

MAKES ABOUT 75ML (3FL OZ)

4 tablespoons olive oil

1 tablespoon white wine vinegar

1 teaspoon garlic purée

large pinch of ground black pepper

Place all the ingredients in a pot with a lid, then shake thoroughly before drizzling over your salad. The dressing will keep for a couple of weeks in the refrigerator.

Variation

You can make a creamy dressing by adding 2 tablespoons crumbled feta cheese or blue cheese and 1 tablespoon single cream to the dressing and whisking everything together thoroughly before use. The dressing will keep for a couple of days in the refrigerator.