Learning how to quit sugar doesn’t end once you take the plunge to ditch the stuff – it’s an ongoing process, and that’s why we’re here! One of the big challenges is switching out ultra-processed, quick dinners for wholesome alternatives, without missing out on taste and convenience. That’s why we’re sharing 3 FREE no-sugar dinner recipes.
You’ve swapped out your sugary cereals for a protein-rich brekkie and you’ve figured out how to hack your lunch for a slump-free afternoon – now it’s time to make the most out of your dinner. We’ve collated a number of meals rich in protein, healthy fats, probiotics and al your essential vitamins and minerals to give your body the fuel it needs to function properly – from your mental health to your gut, bones and blood, it’s all connected! But with inflation at a 30-year high, we know it’s not just about nutrition, it’s also about cost. We’ve got groceries threatening to surpass a 10% increase in prices and energy costs soaring too, that’s why we’re all about reducing cost, prioritising in-season produce and minimising time in the kitchen. Eating affordably doesn’t have to come at the cost of your health – we know how much cheaper those frozen meals and ultra-processed snacks may look, but the long-term health costs and per kilo cost actually land in favour of healthier foods. What we’re saying is, by carefully choosing whole foods and utilising techniques like meal prepping and storage, you can make your dollar go further. Those single-serve buys of processed junk food add up to more than that of foods like veggies, fruit and whole grains. Not only are ultra-processed foods fuelling the obesity epidemic, they’re also driving high rates of type 2 diabetes and non-alcoholic fatty liver disease. The former is one of the fastest growing diseases globally, affecting 436 million people. This metabolic condition affects the way our bodies process glucose, either leading to the production of too little insulin or complete resistance altogether, leading to dangerously high blood sugars. It’s not just type 2 diabetes rates that soaring – the Australian Bureau of Statistics reveals that 67% of Aussies are overweight or obese, an increase of nearly 4% since 2015. It’s no wonder many of us are thinking about reducing or quitting sugar – for some of us, the addictive nature of the sweet stuff means we can’t simply reduce our intake when eating a small piece of chocolate leads to a whole block demolished. The addiction is clear when we see that the average Aussie is consuming 17 teaspoons of sugar a day – often without realising! With sugar slipping into staple foods like bread, yoghurt and cereal, it can be hard to avoid the stuff, even if you steer clear of junk food. All this excess sugar – fructose, specially – leads to the development of visceral fat, the most dangerous kind of fat that puts us at risk for a number of metabolic conditions.
For those of you who have taken the plunge to quit sugar, you might be missing those quick and tasty dinners from your local takeaway or from the frozen section in the supermarket – but that doesn’t mean you have to say goodbye to your old favourites! We’ve got just the solution, with 3 no-sugar dinner recipes with all the taste and none of the sugar – including Greek and Indian classics that take flavour pairings to the next level.
Pumpkin and Kale Dahl
This recipe has everything you love about a classic dahl, minus the preservatives and additives you might find in the restaurants or frozen-food section. It’s ready in 15 minutes! Find the full recipe HERE.
- 1 tablespoon coconut oil
- 1 small (150g) red onion, peeled and thinly sliced
- 2 cm ginger, minced
- 1 clove garlic, minced
- 1/4 cup coriander stem, finely chopped
- 1/4 teaspoon cayenne pepper
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon garam masala
- 1/2 teaspoon ground coriander
- 1 cup dry brown lentils
- 2 cups vegetable stock
- 2 medium (150g each) tomatoes, chopped
- 1 cup kale leaves, de-stemmed and finely chopped
- 1 1/2 cup Pumpkin or Sweet Potato Puree
- 1/2 cup coriander leaves
- 4 pappadams or 2 naan, to serve.
- Heat oil in a large saucepan over medium heat. Add onion and cook until translucent. Add coriander stems, ginger, garlic and spices. Cook stirring until fragrant.
- Add lentils, stock and tomatoes and simmer for 20 minutes until lentils are soft. Remove from heat and stir through kale and Pumpkin + Sweet Potato Puree, until combined and the kale has wilted.
- Divide the dahl between a bowl and a container. Place container in the fridge for lunch tomorrow.
- Serve with coriander leaves and either pappadams or naan.
Loaded Vegetable Spring Pie
Looking for ways to increase your veggie intake? We’ve got asparagus, leek and peas in this no-sugar dinner recipe – all accessible, affordable and nutritious greens to keep you going! Find the full recipe HERE.
- Sunflower Seed Crust:
- 1/2 cup sunflower seeds
- 1 cup buckwheat flour
- 1/2 teaspoon salt
- 50 g chilled butter
- 2 1/2-3 tablespoons ice cold water
- 1 small leek, finely sliced
- 1 bunch asparagus, woody ends chopped off
- 2 tablespoons dill, finely chopped
- 1/4 cup frozen peas
- 1/2 lemon, zested and cut into wedges to serve
- 80 g goat's feta
- 100 ml double cream
- Preheat oven to 180ºC/350ºF/Gas Mark 4 and grease a 22cm pie tin with butter.
- Place a frying pan over medium heat. Add in the sunflower seeds and dry toast until lightly brown. Add into a food processor and blitz until you form a crumb-like texture. Add in the buckwheat flour and butter and blitz until well incorporated. Add a tablespoon of cold water at a time and blitz until dough comes together. Remove the dough from the processor, cover in cling wrap and place in the fridge to chill for 1 hour or in the freezer for 20 minutes.
- Turn crust mixture into the prepared tin and flatten into place, until 0.5cm thick all over. Place into the preheated oven and bake for 10 minutes until lightly browned.
- Meanwhile, heat the frying pan over medium heat. Add in butter and leek. Cook for 5 minutes, stirring, until leek softens. Spread over the base of the tart.
- Place eggs and cream into a bowl and whisk to combine. Add in lemon zest, dill and half of the feta and stir through. Pour into the pie base, on top of the leek. Place in the bunch of asparagus so it sits in the egg mixture. Sprinkle over peas and remaining feta.
- Place into the oven and bake for 30 minutes until pie has set and the asparagus has softened. Serve.
Spring Roll Bowl
Looking for a quick and easy dinner? It doesn’t get quicker than this Spring Roll Bowl with a cook time of just 5 minutes. The best part? It’s loaded with veggies and fragrant turmeric, making it a nutritious, sugar-free dinner recipe. Find the full recipe HERE.
- 100 g vermicelli noodles
- 400 g roast chicken, shredded
- 1 large carrot, julienned or grated
- 1 large cucumber, sliced
- 1 cup mint leaves
- 1/2 cup roasted peanuts, roughly chopped
- 2 tablespoons sesame seeds
- 1long red chilli, finely sliced
- 1avocado, sliced into quarters
- Rice paper roll crisps:
- 4rice paper rolls
- 1 tablespoon extra virgin olive oil, for brushing
- 1 teaspoon black sesame seeds
- 1/2 teaspoon turmeric, ground
- 1 clove garlic, minced
- 2 tablespoons apple cider vinegar
- 2 teaspoons rice malt syrup
- 2 teaspoons fish sauce
- 1lime, juice and zest
- 2 tablespoons extra virgin olive oil
- Place rice paper on a microwave-safe plate. Brush lightly with olive oil and sprinkle with sesame seeds and turmeric. Microwave on high for 45 seconds. Remove from the microwave and allow to cool before snapping into small chip sizes. Continue with all the rice paper roll sheets.
- To make the sauce, whisk together all ingredients. Set aside.
- Place vermicelli noodles into a large bowl and pour over boiling water. Allow to sit for 5 minutes until softened. Separate between four bowls. Arrange shredded chicken, carrot, cucumber and mint around each bowl. Drizzle over dressing and sprinkle over peanuts and sesame seeds to serve.
Struggling to control your sugar habit? You’re not alone. Unlike ditching alcohol, there are few places where sugar is unwelcome. From birthday parties to the office pantry, Sunday markets and the supermarket. Is it any wonder that so many of us find it hard to quit the stuff? That’s why it can also help to join a program like ours – our 8-Week Program is based on accountability, support and providing the essential resources to set you up for success. We’ll help you change the way you look at food – and that doesn’t mean you have to follow restrictive diets or miss out on your favourite foods; we believe you can still enjoy delicious food without jeopardising your health. With celebrity chef Sarah Glover on our panel of experts, you’ll have an array of fun recipes at your fingertips, along with our own exclusive armoury of simple, tasty and healthy recipes for everything from daily meals to impressive entertaining. We’ve also got nutritionists, personal trainers and naturopaths in our team of experts, and they understand what our bodies need and how to best arm ourselves against those cravings. So, if you’ve been having a little trouble keeping that sugar addiction at bay, we’re here to help. We know it can be hard to stick to your health goals – especially when you’re trying to manage it alone. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:
- 8 weeks of meal plans and shopping lists.
- 90+ member-only recipes.
- Community forums to share your journey.
- Support and guidance from the I Quit Sugar team.
- Exclusive content from our panel of experts.
So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to join. We’d love to help you get started on your health journey. Sign up HERE today!