Low Fat Low Sugar Diets

  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

  Fats

  Proteins

  Vitamins, Minerals and Trace Elements

  Minerals

  Trace elements

  Digestion- how it works

  Digestion

  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

  Aluminium

  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

  Steamers

  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

  Drinks

  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

  Menopause

  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

  Vegetables

  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

  Meat

  Nuts

  Fresh non-starchy fruit

  Serving fruit

  Vegetable and fruit juices

  Using herbs and spices

  Sugars

  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)

  Parathas

  Naan bread or Pitta bread

  Carrot and Potato bread

  Rye bread

  Rotli

  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

  Stollen

  Apple gingerbread

  Parkin

  Pumpkin & spice bread

  Apple and fruit slice

  Cereal bar

  Breakfast

  Oatmeal porridge

  Millet and date porridge

  Rice and sultana

  Polenta

  Kasha

  Fish cakes

  Kedgeree

  Quinnoa

  Pasta

  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

  Samosas

  Hazelnut loaf

  Chestnut and herb loaf

  Vegetable nut gratin

  Chinese cashew stir-fry

  Chestnuts with brussels sprouts

  Soups

  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

  Mish-mash

  Fish

  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

  Beefburgers

  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

  Pesto

  Tapenade

  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

  Salads

  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

  Dhal

  Hummus

  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

  Crudites

  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

  Mincemeat

  Conversion Tables