I Quit Sugar for Life (21 page)
Read I Quit Sugar for Life Online
Authors: Sarah Wilson
I make my own breakfast and lunch each day.
As I don’t eat until about 10 am, breakfast is eaten in the office or on planes.
Lunch, I’m often in meetings, in transit or interstate . . .
And so I tote.
MAKES
OK, I’ve used half a banana here, but keep in mind it equates to a quarter of a banana per serve (about ¾ teaspoon of sugar). Not a huge
deal. Agree?
½ (50 g) cup rolled oats
1 tablespoon chia seeds (optional)
1½ cups (350 ml) coconut milk, including the cream on top (or any other kind of milk)
1 teaspoon vanilla extract or ¼ teaspoon vanilla powder
1 large carrot, finely grated (or just chopped roughly if using a high-speed blender)
1 teaspoon ground cinnamon
¼ teaspoon ground ginger
pinch each of ground nutmeg and sea salt
½ frozen banana or ½ avocado mixed with ½ tablespoon rice malt syrup
2 tablespoons crushed walnuts
2 tablespoons coconut flakes
yoghurt or Whipped Coconut Cream (see below)
additional walnuts, coconut flakes and sugar-free granola, to serve
Blend the oats, chia seeds, milk, vanilla, carrot, spices, salt, banana or avocado mix and the walnuts and coconut flakes until smooth. Pour into 2 jars and leave to soak
overnight in the fridge, lids on. In the morning, top with yoghurt or Whipped Coconut Cream, granola and additional walnuts and coconut flakes.
Soaking your oats allows enzymes, lactobacilli and other helpful organisms to break down and neutralise the phytic acid in oats.
MAKESCUPS (480 ML)
This cream is a delight and can be used in place of icing by vegans and omnivores alike. It will keep in the fridge for up to a week.
400 ml can coconut cream
1 tablespoon granulated stevia
Place the can of coconut cream in the fridge overnight upside down (be sure not to shake it beforehand). The next day, turn it the right way up and open the can without shaking
it. Spoon out the top layer of liquid (keep this for smoothies or other recipes requiring coconut milk or coconut water). Leave the rest of the harder cream in the can, add the stevia, then blend
using a stick blender until thick and creamy. (If you don’t have a stick blender, remove the cream from the can and whip using a bench or hand mixer or in a blender.) For the best texture,
refrigerate for at least 2 hours before serving. The longer it is refrigerated, the thicker the cream gets.
SERVES
This smoothie is a full and nutritious breakfast experience. Depending on how muddy or smooth you like your smoothie, you may wish to add some extra
milk, water or ice.
small handful of baby spinach leaves
1½ tablespoons raw cacao powder (or to taste)
½ (125 ml) cup milk (any kind, including coconut) or full-fat organic plain yoghurt
1 tablespoon vanilla protein powder (you can use a vegan, legume-protein-based powder or a whey-based version – just ensure it has no sugar)
1 tablespoon natural, sugar-and salt-free crunchy peanut butter
½ teaspoon five-spice mix or a combination of ground cinnamon, nutmeg and ginger
½ cup (125 ml) Pumpkin Purée (see
here
)
pinch of sea salt
small handful of ice (optional)
Throw all the ingredients into a blender and blend until smooth. If you’re using a high-powered blender, add the ice. Serve in a glass jar or a large insulated
KeepCup.
SERVES