Happy Baking with The Sugar Breakup Dextrose


How do I convert a sugar recipe to a dextrose recipe?

By popular request, this week we are answering the questions you’ve been sending us about cooking with The Sugar Breakup Dextrose. With some simple changes, cooking with dextrose is easy. Read on for cooking success!

The Sugar Breakup DextroseIs cooking with The Sugar Breakup Dextrose the same as cooking with sugar?

Dextrose has about 70% the sweetness of sugar.

Once you are sugar free you no longer need its extreme sweetness but if you are cooking for sugar lovers then recipes with a little more dextrose work well for them.

1 cupThe Sugar Breakup Dextrose converts cup for cup with sugar

For example:
– If the recipe says use 1 cup of sugar then use 1 cup of The Sugar Breakup Dextrose.

It’s a simple 1:1 conversion when using cup measurements. Continue reading

The Sugar Free Pantry


sugar free grocery shop jpgWhen you make the decision to go sugar free you need to start with your fridge and pantry. There will also be a big change in your shopping habits.

Removing all of the food containing sugar can be cathartic and educational.

Standing in front of a half empty pantry is strange. Chicken stock? Pasta sauce? Stir fry sauces? Tomato sauce? Breakfast cereals? Can all be heavy in sugar. What’s more, the amount of sugar in many foods is constantly climbing upwards with manufacturers keen to keep up with competitors. Just crazy.

At the start remind yourself that these products are harming your body and pretty soon you will no longer miss them. Be assured the taste for sweeter foods does disappear over time.

Family and friends may find it difficult to understand you no longer have sugar, traditional biscuits or chocolates in the house. But feed them cheese, nuts, tasty crackers and our sugar free recipes; they’ll soon come around.

Family and friends will have many questions about living sugar free. It’s great so many people are interested in better health.

Shopping sugar free is different. At the supermarket you won’t go down many aisles. Sadly there are very few fructose free foods in the supermarket. This is one reason why The Sugar Breakup was started, it was time to make products that were fructose free for ourselves and others.

Today’s photo is now a typical weekly shop for us. Most of it from the markets, the meat from the local butcher.

Recently we’ve noticed some great new food companies bucking the “added sugar” trend and producing some delicious goods. The big five we searched for this week were yoghurt (5:am yoghurt), peanut butter (Ridiculously Delicious), breakfast cereals (The Muesli), cocoa powder and chicken stock (Moredough Kitchens). We found sugar free versions in all of them from Aussie companies.

Please feel free to let us know of any other great fructose free products that we can share with our readers.

Raspberry Chocolate Brownies


stacked raspberry chocolate browniesWe promised to post up our Raspberry Chocolate Brownies, and here they are!

This brownie recipe is an adaptation of our favourite recipe from David Gillespie’s book, “The Sweet Poison Quit Plan Cookbook”, on page 48.

The original Macadamia Brownie recipe is delicious, but this one is for berry fans!

  • Serves: about 16 slices
  • Oven temperature: 180°C (160°C fan forced)
  • Cooking time: 40 minutes
  • Pan: 22cm square cake tin

Continue reading

Reaching the Summit


wellness summitSaturday was Wellness Summit day. Nine speakers, a whole spectrum of health – home, diet, exercise and self. We heard stories of survival and incredible achievements.

As Dr Laurence Tham said “don’t follow the trail, create the trail so others will follow you”.

Saturday’s speakers have certainly created their own trails.

White Gold
We’re sugar free so were really looking forward to hearing author and health advocate David Gillespie, and he didn’t disappoint.

Did you know sugar was once called white gold, and in the 1830s people consumed around 1 teaspoon of sugar a day? According to David today the average Australian diet includes around 35-45 teaspoons… a day. And most of that sugar is hidden in everyday food such as sauces, yoghurt, dressings and “healthy” drinks like juices. Think of it as sugar by stealth.

Food companies argue that everyone is putting sugar in their products so they are just doing the same to compete. Does that make it right?

David is well known for advocating that fructose is the bad component of sugar. There was a stunned silence over The Wellness Summit listening to the adverse effects fructose can have on your body:

  1. Non-alcoholic fatty liver disease
  2. Interference with your appetite control by affecting insulin and leptin, making you eat more
  3. Increases in uric acid production which can lead to gout and kidney damage
  4. Accelerated ageing (sugar wrinkles!)
  5. Possible contributor to depression and Alzheimer’s disease
  6. Suppression of your immune system by up to 60% for 6 hours after consumption making you more susceptible to infection and chronic disease (heard about the hit on GP’s after the Easter choc binge?)
  7. Not cancer causing, but it can feed a cancer. Cancer cells fuel on glucose (as every cell in the body does) but fructose greatly helps the cells to multiply

So what do you do besides giving up as much fructose as possible?

Keep it REAL
Cyndi O’Meara author of “Changing habits and changing lives” had plenty of great advice.

The simplest being – eat REAL food. Cyndi highlighted one fast food company that lists 16 ingredients in its chicken breast. When did a humble chicken breast become more than just one ingredient; chicken?

Other advice we loved:

  • Get more sleep and follow the sun. Don’t go to bed with TV and computers.
  • Eat seasonally. Buy from your local farmer, butcher and fish manger and get to know them.
  • Grow your own fruit and vegetables, have some chickens in the backyard. Get involved in community gardens
  • Go bare foot in the house and wherever possible. Have your body in its most natural state (Dr Brett Hill spent the entire conference shoe free) — and decrease contaminants brought into your household on the soles of shoes (Nicole Bijlsma, Healthy Home expert).
  • Exercise like a caveman, practice functional primal movement patterns. Walk/run, twist, pull, lunge, bend, squat and push things (Dr Brett Hill, resident Caveman).

And remember that food has two important roles: 80% of the time it’s for health and nutrition and 20% of the time it’s for fun. Thanks Dr Damian Kristof, we couldn’t agree more!

But the biggest point was it begins with YOU. When you lead by example you can influence your circle of family, friends, community who can go on and influence others. Who knows, even the world…

Thanks to the Wellness Guys for such a great day of learning. Check out their podcasts at thewellnesscouch.com

Did you hear the one about “evaporated cane juice”?


Food LabelIn the US last year a lawsuit was filed against a particular yoghurt company over the use of evaporated cane juice in their ingredients list.

So what is evaporated cane juice?? Drum roll please… SUGAR! (yep you guessed it) and really not juice at all as cane doesn’t ‘juice’ but that’s a minor detail. The complaint was that the yoghurt company’s “no added sugar” assurance was wrong or more technically in violation of federal law.

When asked in the FAQ’s section of their website if one of their kids’ yoghurts had extra sugar the answer read: “No way! Just because X product is made for kids doesn’t mean that we need to add extra sugar…”

This has now been removed and the amended post still mentions evaporated cane juice as a sweetener but they’ve dropped the “no added sugar” assurance.

Luckily the use of the term evaporated cane juice hasn’t taken off in Australia and probably won’t due to more stringent labelling rules but it got us thinking about the different terms we’ve seen on food labels to describe sugar.

Here’s some of the ones we look out for:

  1. Agave Nectar – very popular over the last year. A smaller amount can be used because it is 1.5 times sweeter than normal sugar. Normally 80% – 90% fructose.
  2. Brown Sugar – less processed and unrefined so some may think this is a healthier alternative to white sugar. Unfortunately not. Brown sugar is still 50% fructose.
  3. Cane Crystals – this is the cane sugar liquid crystallised, and still has 50% fructose (hang on, isn’t that evaporated cane juice??).
  4. Castor Sugar – a fine sugar which is 50% fructose and 50% glucose. It’s very popular for baking because it dissolves easily. You can also get a finer version often called confectioners’ or icing sugar. It’s all sucrose just finer.
  5. Corn Syrup and High Fructose Corn Syrup (HFCS) – made from the starch of corn. Used more in the US but increasingly seen in the Australian market. At least 50% fructose, can go up 55% fructose for some HFCS. Scarily there are stories of a new HFCS on the market that is 60% fructose! We’ll keep an eye out for more news on that.
  6. Demerara Sugar – unrefined sugar with larger crystals. It is, sigh, once again 50% fructose.
  7. Fruit Sugar – That’s 100% fructose!!! (feel slightly dizzy thinking of that much fructose).
  8. Fruit Juice Concentrate – the liquid from fruit is heat treated and evaporated to form the concentrate. Depending on the fruit used, it can be 50% – 70% fructose.
  9. Golden Syrup – is a pale liquid sugar that is the by-product when crystallising cane sugar, 40% fructose.
  10. Honey – about 40% fructose.
  11. Maple Syrup – made from the sap of maple trees. Has a slighter lower fructose content than most table sugars but still has between 30% – 40%.

We’ve only scratched the surface, there are plenty more out there.

What “creative” terms have you seen for sugar on ingredient lists?