Sugar-free recipes

Ready to make some sugar swaps? Why not try these delicious recipes devised by the Sugar Free Londoner. 

Breakfast: English Breakfast Frittata

All the wonderful ingredients of a true English breakfast rolled into one easy-to-eat dish.

  • Prep time: 5 minutes
  • Cool time: 25 minutes
  • Serves: 5
  • Calories per serving: 273
  • Carbohydrate Sugars: 2.0g


Ingredients:

  • 10 large eggs
  • 3 pork sausages (choose the highest possible meat content) 
  • 3 slices of back bacon 
  • 250g portobello mushrooms
  • handful of cherry tomatoes
  • garlic
  • salt 
  • pepper
  • parsley, to serve

Method

  1. Press the sausage meat out of the casings, break it up until it looks like ground meat and fry on the hob in a small ovenproof pan (24cm diameter) for around 5 minutes. No extra oil needed.
  2. Add your sliced mushrooms with 1 chopped clove of garlic. Put a lid on your pan and fry for another 5 minutes or until done. Stir if necessary.
  3. While the sausages and mushrooms are browning, grill your bacon in the over. Once it's done, cut into small pieces. 
  4. Whisk together the 10 eggs with a dash of salt and pepper and add the egg mixture to the pan. Stir. Replace the lid and cook on a low heat for 2 minutes until the bottom begins to set.
  5. Carefully place the sliced cherry tomatoes and bacon pieces on the top of the frittata.
  6. Cook for another 3 minutes with the lid on until the egg is almost set and the frittata is turning golden brown on the bottom.
  7. Turn the frill to a low head. Place the pan (no lid) in the oven and let the frittata cook for 10 minutes or until the egg is fully set and is golden brown on the top.
  8. Slice and serve with chopped parsley scattered on top and a green side salad.


Sugar Free Frittata

Dinner: Bolognese sauce with hidden veggies

Sugar free bolognese sauce

Bolognese suace - a family favourite loaded with hidden veggies. This sauce is the essential ingredient in a variety of dishes from vegetable lasagna to chilli con carne.

  • Prep time: 20 minutes
  • Cook time: 2 hr
  • Serves: 12
  • Calories per serving: 331
  • Carbohydrate Sugars: 5.8g


Ingredients

  • 2 onions
  • 1.5kg ground beef
  • optional: 8 rashers smoked streaky bacon, cut into small pieces
  • 2 garlic cloves, chopped
  • 3 medium carrots, chopped 
  • 1 red pepper, chopped
  • 3 celery sticks, chopeed
  • 2 large courgettes, grated
  • 2 tins plum tomatoes (400g each) 
  • 250ml good quality beef stock
  • 150ml dry white wine
  • 2 tbsp tomato paste
  • 3 bay leaves
  • 1 tbsp thyme
  • 1 tbsp basil
  • handful of chopped fresh parsley
  • olive oil, for fying
  • pepper and salt, to taste


    How to make:
  1. Fry the onions and garlic on a low heat until soft. Set aside.
  2. Brown the mince in batches from all sides, seasoning with salt and pepper as you go along. You'll need to do this in batches.
  3. If using streaky bacon, fry until crispy.
  4. Combine the meat, onions and garlic, tinned tomatoes, wine and beef stock in a big pot. Add the carrots, courgettes, and celery and season with thyme and basil.
  5. Bring to the boil and simmer for at least 1 hour.
  6. Should the sauce become too thick, add more beef stock.


Notes: The above recipe is calculated on the basis of 12 servings. If you use the sauce as a base to another meal, you'd have to adjust the nutritional info. 



Dessert: Strawberry mascarpone tart

Sugar free mascarpone tart

  • Carbohydrate sugars: 1.4g

Ingredients:

For the coconut base:

  • 120g (1/2 cup) good quality coconut oil
  • 100g (3/4 cup plus 2 tbsp) coconut flour
  • 2 eggs
  • 1 tsp vanilla extract
  • optional: 1 tsp sweetener (such as powdered erythritol, available from health food shops) or 4 drops of liquid stevia, widely available (equivalent to 1 tsp of sugar)

For the mascarpone cream:

  • 250g (1 very generous cup) mascarpone
  • 2 eggs, separated
  • 1 tsp vanilla extract
  • 1-2 tbsp sweetener of choice (I use the brand Sukrin) 
  • 200g (1 cup) strawberries

Method

  1. Preheat your oven to 180 Celsius/360 Fahrenheit.
  2. Blend your eggs with the coconut oil, vanilla and sweetener, if using.
  3. Sift in the coconut flour and combine.
  4. Your dough should be soft, but not too sticky. If needed, add a little more coconut flour to get the right consistency. You can also stick the dough in the fridge for 10 minutes to cool it down - this will also make it easier to roll out.
  5. You now have 2 options: either roll out the dough between 2 sheets of baking paper, or press it directly into a pie form that you have greased well with coconut oil.
  6. Bake for around 10 minutes or until lightly browned at the edges.
  7. Now make your filling: separate the eggs and beat the egg whites in a clean, dry, porcelain or metal bowl with a hand-held or electric metal whisk without stopping until stiff peaks form.
  8. Combine the mascarpone and the egg yolks, then add the vanilla and sweeterner.
  9. Gently fold in the stiff egg whites.
  10. Once the tart base has cooled down, add the mascarpone mix.
  11. Cool in the fridge until serving (at least 1/2 hour).
  12. Just before serving, add the strawberries - sliced, halved or whole, however you prefer.
  13. Optional: decorate with mint leaves.