I Quit Sugar for Life (36 page)
Read I Quit Sugar for Life Online
Authors: Sarah Wilson
AT EACH MAIN MEAL,
add 2–3 SERVES of EXTRA GREENS
A SERVE IS ABOUT 115 G
I always serve my greens with some olive, coconut or macadamia oil, or a generous knob of butter. I keep some
infused oils and truffle butter on hand too.
REMEMBER: VEGETABLES NEED TO BE EATEN WITH FAT.
Many of the important vitamins in vegetables – A, E, K and D – are fat-soluble only.
Always cut vegetables in even-sized pieces.
Don’t discard the stalks (on broccoli, Swiss chard, and so on): cut them up into slightly smaller pieces and
cook a little longer than the green tops.
All these recipes will serve as a side dish of 2–3 of greens for 1 person. Double, triple
etc.
as
required.
BROCCOLI + AVOCADO
Add ¼ avocado to 1½ cups (350 g) of steamed broccoli (including the stalks) while it’s still hot (so that it oozes through the greens). Drizzle with
A-Little-Bit-Frenchy Dressing (see
here
) or Creamy Green Detox Sauce (see
here
). You can also use soft goat’s cheese instead of avocado.
BROCCOLINI + HAZELNUT
Toss ½ bunch of broccolini (tender stem broccoli) in 2 tablespoons of coconut or olive oil, a sprinkle of chopped hazelnuts and sea salt, and roast in a 200°C (gas 6)
oven for about 8 minutes. You can also use asparagus.
Steaming is my preferred method Use a double steamer, or a bamboo or mesh steamer atop a saucepan or a mesh steamer placed in a saucepan. Place the longest-to-cook veggies (and
stalks) at the bottom. Any vegetables that need to be boiled (such as frozen peas) can be done underneath (in the saucepan of water) at the same time.
You can also use a microwave, although a lot of evidence suggests it denatures the food. If you are microwaving veggies, be sure to use non-BPA dishes.
ASPARAGUS + MANGETOUT
Toss ½ cup (90 g) of steamed asparagus (cut into 5-cm lengths) and ½ cup (50 g) of magetout with 1 tablespoon each of olive oil and lemon juice, then add grated
parmesan and a sprinkle of sea salt while hot. You can also use sugar snap peas or green beans.
SWISS CHARD + FROZEN PEAS
Sweat 2 cups (60 g) of finely chopped Swiss chard (including the white stalks) in butter with ¼ finely chopped red onion and ½ cup (75 g) of frozen peas. You can also use spinach.
Sauté 1 clove garlic or ¼ onion in butter, add 1½ cups (150 g) cabbage, cut into 3-cm wedges and 4 tablespoons Leftovers Chicken Stock (see
here
). Cook, covered, for 20–30 minutes or until soft. Serve with the remaining juices, reduced, with a squeeze of lemon. You can also use fennel wedges, chicory (cut in half), leek or celery (cut into 10-cm lengths).
Place 1½ cups (225 g) of sliced fennel in a small baking dish, scatter with ¼ cup (25 g) grated parmesan and bake in a180°C (gas 4) oven until golden. You can also use cauliflower – cut finely as you would the fennel.
Fry 1 cup (115 g) in 1 tablespoon of butter with a sprinkle of slivered almonds or pine nuts. Try adding Dijon mustard, thyme leaves and garlic salt.
Grate or finely slice (in rings) 1 courgette and mix with a squeeze of lemon juice, a splash of olive oil, a sprinkle of chilli flakes and chopped mint leaves or ¼ cup (25 g) of grated pecorino or parmesan.
Cook 1 cup (100 g) of sprouts, quartered, in a pan with coconut oil and 1 rasher bacon, chopped.
PAK CHOI + SUGAR SNAP PEAS
Stir-fry ½ bunch of pak choi (each frond cut in half diagonally), ½ cup (50 g) of sugar snap peas with 1 finely chopped clove garlic and a splash of tamari, soy or Teriyaki Sauce (see
here
). Throw in 1 tablespoon of cashews.
Also try: Sardinian Celery Heart Salad (
here
), Slaw (
here
) and Cucumber Salad (
here
)
The dishes in this bit of the book are the big guns you pull out to swing around wary loved ones to this sugar-free caper.
They’re big, they’re beautiful and they’re. all about abundantly good times.
PS Some are quite involved and can be turned into fun weekend projects with the kids or with friends.
Also try: Sardinian Celery Heart Salad (
here
), Slaw (
here
) and Cucumber Salad (
here
) And a little reminder:
The sweet treats are just that.
Treats.
MAKES