Free I Quit Sugar for Life by Sarah Wilson Page B

large zip-lock bag in the freezer, and pop in your cooking scraps of chicken, meat bones, fish bones and heads, and vegetable trimmings
(keep separate bags for different meats). When it’s full, make a stock (see my Leftovers Chicken Stock recipe here ).
     

    CHOOSE OUR OWN (DIETARY) ADVENTURE
    You’ll notice each recipe comes with a bunch of little coloured icons denoting dietary needs. In some cases the meal will be easily adaptable to the particular dietary
need. The icons mean:
    PALEO/GLUTEN-FREE
    VEGAN/DAIRY-FREE
    SUPERGREEN (for the Cleanse Week recipes)
    8WP (for things to eat when going through quitting process i.e. non-sweet things)
    SOLO COOKERS: any recipes serving 4 can be eaten over several days (I provide tips along the way) or extra portions can be frozen
    FOURSOME FAMILY: simply quadruple relevant recipes

    There are a number of staples J suggest you have in your freezer at all times. Start with these.
    PUMPKIN PURÉE
    1 large pumpkin, cut into 4 big wedges
    2 tablespoons olive oil
    pinch of salt
    Preheat the oven to 180°C (gas 4). Scoop out and discard the pumpkin seeds and pulp. Put the pumpkin wedges on a baking tray, then rub with the olive oil and salt. Bake on
the middle oven rack until tender – about 1 hour. (If you’re pressed for time, cut the pumpkin into smaller chunks and bake for 30 minutes.) Scoop out the flesh and purée using a
stick blender or mash well by hand. Once cool, store in 1-cup (250 ml) batches in the freezer in zip-lock bags or sealed containers. You can also use this recipe to make sweet potato purée
(approximately 4 sweet potatoes to 1 large pumpkin).
    PAR-COOKED ’N’ FROZEN VEGGIES
    ▶ Buy a stash of veggies. Stock up on your favourite vegetables when they are in season or on special. Organic veggies can
often be really cheap at certain times of the year – invest when they are. Mix it up. Broccoli, spinach, beetroot, kale, beans and cauliflower work really well as a mixture, but you can try
other veggies too.
    ▶ Using a saucepan with a steamer (or double steamer), steam the veggies for 1–2 minutes, then rinse in cold water to
stop the cooking process. For beetroots, place them on a tray (no oil or salt) and bake at 180°C (gas 4) for 20–30 minutes until tender.
    ▶ Drain and freeze in portions. I divide mine into per-serve portions and put them in zip-lock bags. You can also dump them all
into one large container and ‘break off what you need as you go, as you would frozen peas.
    SOME OTHERS TO STOCK UP ON . . .
    Activated Nuts (see here )
    Whey (see here )
    Bone Broth (see here )
    Leftovers Chicken Stock (see here )



When you quit sugar, breakfast becomes a fun and far more nutrient-packed affair . . .
    Dried, sugary flakes be gone!

STRAWBERRY AND AVOCADO TOASTIE
    SERVES
    2 slices bread (preferably sourdough or gluten-free, if required)
    ½ avocado, mashed with a squeeze of lemon juice
    ¼ cup (40 g) strawberries, sliced
    2 tablespoons soft goat’s cheese
    freshly ground black pepper, to taste
    drizzle of olive oil
    Toast the bread under the grill on one side only. Spread the untoasted side with the avocado, top with the strawberries and cheese, and toast under the grill until the cheese
browns. Serve with plenty of pepper and the olive oil.



MEXICAN NACHO MEFFINS
    MAKES
    A meffin is a muffin made with meat. You can choose to ‘ice’ these for impressive effect or keep them plain for easy toting.
    2 teaspoons olive oil, plus extra for greasing
    1 small onion, chopped
    500 g lean organic beef mince
    2 eggs
    ½ cup (125 ml) Pumpkin Purée (see here )
    125 g can unsweetened corn kernels, drained
    large handful of original (salted) corn chips, crushed
    1 teaspoon ground cumin
    1 teaspoon smoked sweet paprika
    sea salt and freshly ground black pepper
    1 small avocado
    1 cup (225 g) Homemade Cream Cheese (see here )
    1 tablespoon lemon or lime juice
    chilli flakes (optional)
    Preheat the oven to 160°C (gas 3) and grease an 8-cup muffin tin. Heat