Test Recipe: Low Fat, Low Sugar


Test Recipe: Low Fat, Low Sugar

Author's introduction

Why the low sugar, low fat lifestyle is easy

What is a healthy balanced diet?

Starchy foods - the basis of the diet

Plenty of fresh fruit and vegetables

Keeping down the sugar

Low fat is VERY important

Keep down salt intake

Health is also dependent on exercise

Maintain a healthy body weight

Food Supplements pros and cons

Carbohydrates, Fats and Protein



Vitamins, Minerals and Trace Elements


Trace elements

Digestion- how it works


Eat whole grain cereals, not highly refined flour

Protein digestion

Evolution, diet and appetite

Further tips for a healthy lifestyle

Avoiding pollution

Avoiding pesticides on food


How cooking affects nutrients

How preserving affects nutrients

Drinking water

The right bacteria

Fibre and constipation

Tooth decay

Getting Started - Changing your diet

Principles of menu planning

Sample Menus

Equipment for pressure cooking

Slow cookers

Microwave ovens


Food mixers, food processors, grain mill

Where to shop

Cooking on a budget

Cooking for one

Cooking for two

Cooking for the family

Packed meals

Ready meals, takeaways and cook/chill


Entertaining and special occasions

Eating in restaurants

Large scale entertaining

Picnics and children's party ideas

Diets for life stages - Pregnancy

Feeding Baby- breast or bottle

Toddlers to school age

School children

Healthy adult diets

High energy / sports diets

Medium energy

Dieting for weight loss


60 plus

The Main Starch Grains: Wheat, Oats, Barley, Rye, Maize

The main starch grains: rice, millet and sorghum

Other starchy grains and flours: amaranth, buckwheat, quinnoa, teff, wild rice

Starchy roots and tubers: potato, sweet potato, jerusalem-artichoke, yam


Sprouting seeds

Sesame, pumpkin, sunflower seeds

Starchy fruit: breadfruit, banana-plantain, water chestnut

Banana, date, sultana

Milk cheese yogurt and eggs

Pulses: dried beans and peas

Soya bean products: tofu

Protein main meals - fish



Fresh non-starchy fruit

Serving fruit

Vegetable and fruit juices

Using herbs and spices


Oils and fats: butter, olives, olive oil

Coffee, tea

Other ingredients

Recipes for low-fat and low-sugar cookery

Wholemeal bread

Wheat soda bread

Wholemeal pizza base

Mixed grain bread

Millet and banana flat bread

Oat bread

Rotla (millet flat bread)


Naan bread or Pitta bread

Carrot and Potato bread

Rye bread


Potato scones

Wholemeal scones

Chestnut pancakes

Buckwheat pancakes

Scots pancakes

Crispbread and Crackers

Corn Crisps

Millet and sesame crispbreads

Sunflower crispbread

Rye crispbread

Almond crackers

Cheese crackers

Low fat and sugar cakes

Tea bread


Apple gingerbread


Pumpkin & spice bread

Apple and fruit slice

Cereal bar


Oatmeal porridge

Millet and date porridge

Rice and sultana



Fish cakes




Wholewheat pasta

Baked potato

Baked sweet potato

Potato pizza

Potato roast

Spicy potatoes

Hot garlic potatoes

Cretan shepherd's pie

Rice dishes

Rice with a hot vegetable sauce

Cashew nut pilaf

Persian style rice

Nutty flavoured risotto

Stuffed vine or cabbage leaves

Millet and nut pilaf


Hazelnut loaf

Chestnut and herb loaf

Vegetable nut gratin

Chinese cashew stir-fry

Chestnuts with brussels sprouts


Cauliflower and potato soup

Bean soup

Vegetable broth

Mushroom and watercress soup

Tomato and Apple Soup

Barley Soup

Leek and Potato Soup

Black Mushroom Soup

Carrot Soup

Beetroot soup

Beef stock

Cauliflower and cheese soup

Scotch broth

Chicken soup - pressure cooker

Bacon soup - pressure cooker

Cheese and egg dishes

Quiche lorraine

Cheese pudding

Vegetables and cheese

Bubble and squeak



Mackerel baked in foil

Grilled fish

Grilled shark

Poached fish

Poached skate wings

Salmon pie

Crab and avocado mousse

Healthy ways of cooking meat

Cottage pie


Chili Con Carne

Chicken and Cheese

Chicken Hot Pot

Chicken & Rice Pot Roast

Beef stew

Roasting meat

Roast chicken

Roast turkey

Citrus and pine kernel turkey

Vegetable spaghetti bolognaise

Casserole of hearts

Tangy liver

Ham and asparagus gratin

Ham and summer vegetables

Sauces and dressings

Plain wine sauce

Rich wine sauce



Italian Tomato Sauce

Indonesian Barbecue Sauce

Blue cheese dressing

Blue cheese and walnut sauce

Shropshire and walnut sauce

Marjoram pesto

Brie sauce on vegetables

Low-fat yogurt sauces and dips

Horseradish sauce

Low fat mayonnaise

Spicy mayonnaise

French dressing with herbs

Sesame dressing

Onion gravy

Hot coconut sauce

Green Tomato Chutney

Mint sauce


Greek salad

Celery and apple salad

Spicy broad bean and pine kernel salad

Fennel salad

Pasta salads

Pasta with pesto salad

Rice salads

Bean salads

Red bean salad

Bean and chick pea salad

Salads - further suggestions

Vegetable dishes

Vegetarian moussaka



Indian chilli tomatoes

Herby courgettes

Fried okra - ladies' fingers

Vegetable and fruit curry

Stuffed courgettes

Baked fennel

Tangy cauliflower

Red cabbage with apples

Leeks with almonds


Sweet puddings

Apricot whip

Apple pudding

Lemon cream

Cornmeal pudding

Baked bananas

Dried fruit salad

Rice pudding

Brown bread pudding

Suet pudding

Fresh fruit

Serving fruit

Vegetable and fruit juices

Winter fruit salad

Apple and bramble pudding

Christmas menu


Conversion Tables


Ingredients: Test Recipe: Low Fat, Low Sugar


Instructions: Test Recipe: Low Fat, Low Sugar