welcome to Abundance foods!
  • Home
  • About
    • Your Food
    • Your Ingredients
    • Health & Wellbeing
  • Menu
    • Your Menu
    • Truffles >
      • Bountilicious Truffles
      • Whisky Truffles
      • Strawberries & Cream Truffles
      • "Roche-Style" Hazelnut Truffles
      • Salted Caramel Truffles
      • Salted Caramel & Coconut Truffles
      • Chocolate Orange Truffles
      • Hazelnut & Caramel Truffles
      • Rum & Raisin Truffles
    • Treats >
      • Fully Loaded Flapjacks
      • Luxurious Granola Bars
      • Vegan Salted Caramel Sauce
      • Gift Hamper Baskets
      • No Bake Energy Balls
      • Granola & Flapjack Snack Box
    • Desserts >
      • Luscious Lime Cheesecake
      • Strawberry & Hibiscus Cheesecake
      • Chocolate Orange Torte
      • Vegan Irish Cream Cheesecake
      • Salted Caramel Cheesecake
      • Lemon Curd Cheesecake
      • Blueberry & Lime Cheesecake
      • Millionaire’s Cheesecake
      • Large Cheesecakes
    • Signature By M >
      • Chocolate Orange Bombe
      • Vegan Lemon Bombe
  • ORDER ME
    • Truffles
    • Treats
    • Desserts
    • Deliveries
    • Terms & Conditions
  • EVENTS
    • #WETime to #MeTime with Marcia & Lisa
    • Making Healthy Cooking Deliciously Fun
    • Cheesecake Tasting
  • Contact
    • Data Protection Policy
    • Privacy Policy
  • SAY HELLO!
    • Stockists
    • Press
  • BLOG
  • Home
  • About
    • Your Food
    • Your Ingredients
    • Health & Wellbeing
  • Menu
    • Your Menu
    • Truffles >
      • Bountilicious Truffles
      • Whisky Truffles
      • Strawberries & Cream Truffles
      • "Roche-Style" Hazelnut Truffles
      • Salted Caramel Truffles
      • Salted Caramel & Coconut Truffles
      • Chocolate Orange Truffles
      • Hazelnut & Caramel Truffles
      • Rum & Raisin Truffles
    • Treats >
      • Fully Loaded Flapjacks
      • Luxurious Granola Bars
      • Vegan Salted Caramel Sauce
      • Gift Hamper Baskets
      • No Bake Energy Balls
      • Granola & Flapjack Snack Box
    • Desserts >
      • Luscious Lime Cheesecake
      • Strawberry & Hibiscus Cheesecake
      • Chocolate Orange Torte
      • Vegan Irish Cream Cheesecake
      • Salted Caramel Cheesecake
      • Lemon Curd Cheesecake
      • Blueberry & Lime Cheesecake
      • Millionaire’s Cheesecake
      • Large Cheesecakes
    • Signature By M >
      • Chocolate Orange Bombe
      • Vegan Lemon Bombe
  • ORDER ME
    • Truffles
    • Treats
    • Desserts
    • Deliveries
    • Terms & Conditions
  • EVENTS
    • #WETime to #MeTime with Marcia & Lisa
    • Making Healthy Cooking Deliciously Fun
    • Cheesecake Tasting
  • Contact
    • Data Protection Policy
    • Privacy Policy
  • SAY HELLO!
    • Stockists
    • Press
  • BLOG
Picture

Sugar-Free Doesn't Have to be Taste-Free!

6/8/2017

8 Comments

 
Picture
I am always amazed at the number of people I speak to that feel that giving up sugar means their food will taste like (insert your own 4-letter word) or leave them feeling deprived!
Does that sound like you? Well, read on and I’ll give you some background to the sugar issue, give you some ideas how you can make better choices around sugar, and share some easy, healthy recipe ideas.

There can’t be a week that goes by in which we either read or are told that we eat too much sugar! Boring though it is to keep hearing, the sad truth is that many of us do eat way too much sugar! Summarised in the rather dry Public Health England’s report; “Sugar Reduction: the Evidence for Action” (pdf), another sad truth is that it is making us fatter and sicker!
​
It’s particularly concerning for children and teenagers, who it’s estimated are not only consuming three times more sugar than they should, but are also getting half their sugar intake from soft drinks and unhealthy snacks! so here’s the lowdown on the sugar issue.
Picture
Forget what you think you know about sugar…

There are two main types of sugar: naturally occurring, and free sugars. Naturally occurring sugars are found in whole fruit and vegetables and these are not considered harmful for health, although they still contain calories. Free sugars include sugars that we add to our hot drinks or our baking, such as honey or agave, and fruit juices, as well as the ones added by the manufacturers. Free sugars are found in all the obvious sugary food and drinks, and these can be very detrimental to health. While foods such as fruit can be a good source of vitamins, minerals and fibre, foods containing free sugars often have very little or no nutritional value.

Added to that, too much of the sugar we eat is ‘hidden’ as food manufacturers have put it into a lot of the food and drinks we buy, but calling it something else! It’s very easy to be unaware that the amount of sugar you’re consuming is reaching unhealthy levels because it comes in so many forms and in so many products. Sometimes, you might not know you’re consuming sugar as such, especially when it comes to food and drink with labels such as “low fat”, “no added sugar” etc. 

Picture
Understanding sugar

Here’s a list of some of the names sugar goes by:
Glucose, sucrose, maltose, honey, molasses, maple syrup, glucose syrup, hydrolysed starch (what the hell is that?), corn syrup, high fructose corn syrup, invert sugar syrup, agave nectar, coconut palm sugar and treacle.
Now some of these names you will recognise. Some are plant-based, like honey, agave nectar, coconut palm sugar, molasses, and so at least do some good in your body and your body knows how to process them. Often described as “unrefined” sugars, they retain much more of sugar’s natural nutrients, such as calcium, iron and magnesium.

Others, and the ones that you really need to watch out for, are often referred to as “refined sugar.” These sugars have no nutritional value and are extremely processed, in addition to possibly containing harmful chemicals! Because many of these are “new inventions” your body doesn’t know how to process them, and does what it instinctively does – stores them as fat! One of them in particular, high fructose corn syrup, is the work of the devil in my opinion and should be avoided like a bad date – but do your own research and Google the term and decide what you think!

Picture
Be careful how you shop…

​You might think that you don’t need to worry about sugar in the food that you buy or eat because you don’t have a sweet tooth, but you would not believe how many savoury products are loaded with sugar! Soup, salad dressing, cook-in sauces, savoury crackers etc. are full of it, some of them even containing as much sugar as cakes and biscuits!

If you think I’m talking nonsense, then do me a favour please! The next time you go shopping, check the ingredients of your favourite savoury foods (assuming you’ve never checked it before), and check if it has added sugar. Crisps, bread, yogurt, smoothies, mayonnaise, fruit juice drinks, oh the list goes on and on…

In fairness, some food manufacturers have bowed to pressure and are lowering the amounts of sugar in their products. However, to my sadness, all too often they are replacing them with artificial sweeteners, which again are not good for our bodies. Again, Google “aspartame”, and read about it, or check out this article. Personally I find its impact on our bodies is frightening!!

Picture
Let’s Go For It!

It’d be unfair of me to just go on about "too much sugar this" and "too much sugar that" without offering you some advice and sharing what I've learnt on my healthy eating journey! Completely cutting out refined sugar is not an easy task, and if you can commit to “start on Monday” and stick to it, I take my wrap off to you! I certainly could never do it. But it turns out that wasn't such a bad thing, because that's one of the reason Abundance Foods was born!

What I did instead though was retrain my palate to reduce its craving for the refined stuff, and I did this by substituting white processed sugars with healthier alternatives. Below is a list of processed sugar alternatives, that I regularly use or have recommended for you to start with.
All these sweeteners are plant-based and lower on the glycaemic index than processed sugar. Where regular table sugar scores 100, many of these sweeteners score closer to a 50. This means they’re not going to cause your energy levels to drop or increase or spike your insulin levels, increasing your risk of diabetes.


  • Stevia is a no-calorie, all-natural sweetener that comes from the leaf of a flowering plant, and this is especially good if you have blood sugar issues, if you’re overweight or if you have diabetes.
  • Coconut palm sugar is another great substitute for white refined sugar, especially if it’s organic. It’s made from sap that is extracted from the coconut tree, and is full of potassium, electrolytes and nutrients. So, for an equal comparison to sugar that’s nontoxic, non-GM, that your body’s going to be able to digest better, organic coconut palm sugar is a better option.
  • Derived from the sap of the agave plant (a type of cactus native to Mexico), agave nectar is a sweet brown liquid. It’s about 30% sweeter than sugar, which means you can achieve the same sweetness by using less. It’s also very versatile and easy to use, great for sweetening hot drinks, porridge or yoghurt, and in baking.
 
All these white sugar alternatives are available in all the major supermarkets and in organic versions. So next time you’re out shopping you know what to pick up instead of the white stuff!
If you want to try kicking your craving for sweetness instead, I’ve been successful in doing that by doing something I call sugar swaps. Here are some of my favourite sugar swaps:


  • When a craving for sugar comes on, try satisfying it with a cup of fresh strawberries, raspberries or blackberries. When baking, add them to your muffin batter at the end and halve the amount of sugar you need.
  • Pineapple is a very sweet fruit and full of natural sugar. If you don’t want to spend time chopping one up, you can get cartons of pre-chopped ones in all the major supermarkets and convenience stores.
  • I know it might sound ‘yuck’, but if you leave bananas to get caramelized until they're soft, limp and black, they are super sweet, so no need for extra sugar. Mushed up and eaten on toast or with some yoghurt they are seriously moorish!
  • Leave apples to simmer then blended to a pulp make a delicious apple sauce! Add a little plant-based sugar if you need to, but at least this way you control how much is in there.  You can use this applesauce to substitute for sugar in many cake recipes.
  • You might not have thought of using vegetables for a sugar swap, but baked sweet potato, butternut squash and pumpkin are some of my favourite subs! They all contain natural sugars, and the longer you bake them the sweeter they become. Make your own super-healthy chip-fest as a sub for regular potatoes by cutting them into wedges, drizzling them in healthy oil such as coconut or olive, and add your favourite herbs and spices – yum!
  • Not only does cinnamon taste great stirred into all kinds of warming hot drinks, it adds a hint of sweetness sprinkled on top of cereals, fruit and healthy puddings. cinnamon can help to slow down your digestion, so the food will take longer to reach your stomach, helping you to feel fuller for longer. Also the sweetness of cinnamon will help to curb those sugar cravings, so you'll feel less inclined to pick at that sugar-coated doughnut before lunchtime!​

Picture
Picture
One of my favourite sugar-free recipes are these delicious superfood protein bars. They have a sweet, crunchy texture an incredible way to get a protein boost into your day in a natural and easy bite-sized way!
​
​Superfood Power Protein Bars
Makes approx. 25 bars

Ingredients:
  • 220 g Dates, pitted (medjool are good)*
  • 50 g of your favourite protein powder
  • 110 g almonds (uncooked and unsalted)
  • 250 ml Coconut oil, melted (preferably virgin or organic)
  • 250 ml Agave nectar (organic if possible)
  • ½ tsp Sea salt (Pink Himalayan is good, and full of minerals)
  • 64 g peanut butter or almond butter (preferably organic or one with minimal ingredients)
  • 340 g oats (try gluten free or organic for further healthy benefits)
  • 40 g Chia Seeds (organic if possible)

Healthy Extras – Add dried fruit, cacao** nibs or powder, other nuts, a multi-seed mix, dried coconut etc. You can also add ‘good for you’ spices like cinnamon and turmeric too – go on, just experiment! And because this recipe is ‘no bake’, you keep all the benefits without them being destroyed by heat.

Instructions
  1. In a hi-speed blender or food processor, combine dates, protein powder, almonds, coconut oil, and salt. Blend Until smooth. It should form a dough like consistency. Put into a large bowl and set aside.
  2. Add the oats, chia seeds and any healthy extras and stir until well combined.
  3. Warm agave and peanut butter in a bowl over a saucepan on a low heat. Stir and pour over the other ingredients and mix until well combined.
  4. Once thoroughly mixed, transfer to a large oven tray lined with cling film or parchment paper so they lift out easily.
  5. Press down firmly until uniformly flattened. I use something flat, like a drinking glass or a small plate, to press down and really pack the bars, which helps them hold together better.
  6. Cover with parchment or cling film, and let firm up in fridge for around 1 hour. The longer you leave them, the firmer they will be.
  7. Remove bars from pan and chop into even bars of whatever size you like, or squares for a bite sized version. 
  8. Store in an airtight container for in the fridge. How long they last is entirely up to you and your taste buds. I’ve kept mine for months in the fridge and they still taste good, without any preservatives.
  9. If you prefer, keep them in the freezer and defrost as you need them.
NOTES
*If your dates don't feel sticky and moist, you can soak them in water for 10 minutes then drain them before processing. This will help them blend better and hold the bars together better. 
** I’d really encourage you to add some cacao if you can. It’s so full of anti-oxidants, vitamins and minerals, that it leaves you really satisfied and nourished – the healthy way to stave off your hunger pangs!
​
Everyone I know who've tried these bars loves them! But if yours don't taste amazing when you first make them - please don't give up! Get creative with your flavours and try out different protein powders, as well as the other ingredients - I promise if you keep trying 
you will find a combination that you love!
 
I hope this blog has given you some food for thought(!), and encourages you to start thinking about this highly addictive consuming we've all gotten into at some point in our lives. Even if you just try swapping toxic white sugar for something healthier, isn't that a start? I'd love to know your thoughts on this blog, or any tips you'd like to share about your love affair with sugar. Drop me a comment below.

Further reading: The Guardian - Is sugar the world's most popular drug

Be Blessed
Marcia X
8 Comments
Ray
7/4/2017 03:42:32 pm

Thanks for all this education on this, it's been one heck of a eye-opener! I had no idea there was so much sugar in savoury food as well, no wonder I can't seem to shed the pounds. My wife made your recipe for home made protein bars, and we both love theme, the children too. I'm hoping if I stick with them, I'll manage my sweet tooth a bit better. Thanks 😀

Reply
Marcia
7/4/2017 06:50:10 pm

Hi Ray

Thanks very much for leaving a comment, and I'm so glad you found the info useful! Sadly, you're right, it's easy to not realise how much sugar we're consuming without realising it. So, I'm really chuffed that your wife made my recipe, and most importantly that you enjoyed them. I hope you stick with the plant-based alternatives to white sugar, they're better for you, and as long as you remember about moderation, you should be fine.

Be Blessed
Marcia

Reply
Daniel
7/13/2017 12:14:40 pm

This is a great read, thanks. I'll try some of your tips on replacing sugar, which I need as I know I eat too much, lol. I've done as you suggested and read some of the labels of my favourite savoury stuff, and you're right, why do they need sugar? Thanks for the great recipe as well, I can't wait to try it.

I also love that you carry your personal values around eating through to your blog. On some of your pages I see you use coconut oil, and talk about the importance of good nutrition, and usual natural sweeteners.

Daniel

Reply
Marcia
7/18/2017 12:53:54 pm

Hi Daniel

Thanks so much for stopping by and leaving a comment!

This is one of the reasons why I ask people to check labels for themselves so that they can see and conclude things for themselves. I think it's a great first step towards giving more thought to the food you eat, and what it contains. I really hope you find the sugar swaps useful, and do give me a shout if you need any more advice.

Thanks for your feedback about my personal values too! I love to eat well and that's one of the things that motivated me to start making my products and set up Abundance Foods. That and to share the knowledge I've learned with others who want to do the same.

Be Blessed
Marcia

Reply
Mark
7/16/2017 05:28:30 pm

Great read thanks. I think it's shocking the amount of sugar in our food, and in crisps, for goodness sake! I'm trying to cut down, but it's harder than I thought. Thanks for the ideas too, I'll try some of your swap tips and see if any stick 😀

Reply
Marcia
7/18/2017 12:45:33 pm

Hi Mark

Thanks for stopping by and leaving a comment! It is shocking the amount of sugar in our food, and scary. It is hard to wean yourself off it as I know, and you might not even think it but small steps liking the sugar swaps do eventually add up to real change, so keep going and I wish you lots of luck with your sugar detox!

Be Blessed
Marcia

Reply
Marcia
2/23/2019 04:09:16 pm

Great article Marcia, sugar is the new poison for us now you are correct it’s everywhere and in everything practically xx

Reply
Marcia
2/25/2019 07:56:06 pm

Hi Marcia

Thank you for stopping by and leaving a comment! Glad you found it useful, and you're right, we must be vigilant with that sneaky sugar, so glad my tips have helped!

Be Blessed
Marcia

Reply

Your comment will be posted after it is approved.


Leave a Reply.

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    April 2022
    October 2019
    July 2019
    May 2019
    April 2019
    August 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017

    Categories

    All
    Sugar Free Living

    RSS Feed

Picture
For your peace of mind, Abundance Foods is:
  • Fully insured, including Public Liability Insurance
  • Registered with the local council, (Leeds, West Yorkshire)
  • Covered to Food Level II standard in Food Safety in Catering
  • Been inspected and given a food hygiene rating of 5 - Very Good (Click the certificate to see confirmation from the Foods Standards Agency website).
Picture
Picture
Picture
Picture
Picture
Picture

   BASED IN LEEDS

Read my Data Protection Policy                             Read my Privacy Policy 

                                                                       Read what my customers say about ABUNDANCE FOODS:

Thank you Marcia, your cheesecake was absolutely delicious! As predicted, it didn't last long. ​Thanks again
​Abi
Just wanted to say the cheesecakes were boooom!! Enjoyed by all and turned our wet and chilly birthday gathering in the woods into a flavour rave!
Shinghai, Leeds
I must say it's great to have healthy chocolate and cake that quench my craving, I don't feel hungry after, it's amazing really, it takes away unhealthy cravings and works well for me. 😁 
Nakita, Leeds

Thank you so much for the truffles and cheesecake. I've been looking for natural raw desserts in the area for ages and then I came across your site. The strawberry cheesecake was amazing and all the truffles tasted Devine especially the caramel one-gorgeous. So glad i found you. Brilliant personal service as well.
Emma, Leeds

Let's talk AMAZING vegan salted caramel sauce from @abundancefoodsleeds! It's amazing, it tastes better than 'regular' caramel, and it has a richer and deeper flavour made from coconut sugar. 
Preye, Manchester

Well, Well, Well Abundance Foods - you have done it again! The raw luscious lime cheesecake is absolutely divine! It's rich, smooth and just enough sweetness to balance the tartness of the lime. Gorgeous, thank you
​Tracey, Leeds
I started [eating your salted caramel] with a spoon out of the jar then I had the rest with cheese and crackers. It’s so delicious that you have to put a warning on the label! May cause you to hide and eat it all by yourself!
Carmen, Nottingham
I was lucky enough to come across Marcia at a vegan & yoga event I was working at. Immediately she was so welcoming and helpful, I bought a number of her delicious homemade goodies as at the time I was following a strict dairy free diet but craved something sweet! Both myself and my husband enjoyed her desserts so much, that I ordered more. Marcia the very next day, delivered them to my house! Fantastic service and delicious and nutritious treats. I can't wait to sample the whole range on offer!!
​Ruth, Leeds
"Marcia's chocolate truffles are simply the best. Perfect taste and texture and beautifully presented. Showing that healthy treats can not only be greater but better than the rest."
​Dean, Leeds
"I'm so grateful that you went out of your way to make a cake and put icing on it for me. It is honestly the best vegan cake I have ever tasted."
Lucy, Wakefield
Abundance Foods © All Rights Reserved 2023