I Quit Sugar for Life (56 page)

1 tablespoon chopped Fermented Cucumbers (see
here
, optional)

½ tablespoon capers

1 tablespoon spring onions

juice of ½ lemon

½ cup (125 ml) Whey-Good Mayo

pinch each of sea salt, freshly ground black pepper and cayenne pepper

Pulse the fermented cucumber, capers and spring onions in a blender or food processor (not too fine; you don’t want a purée). Add the lemon juice, mayo and
seasoning, and stir.

NOTE:
You can get extra greenery into this by adding ¼ leftover lettuce (gem or cos).

2. THOUSAND ISLAND DRESSING

MAKES
CUP (125 ML)

½ cup (125 ml) Whey-Good Mayo

½ tablespoon rice malt syrup

1 tablespoon harissa paste

sea salt and freshly ground black pepper

juice of ½ lemon

Whisk or blend all the ingredients together.

MAKES
CUP (185 ML)

½ cup (125 ml) Whey-Good Mayo

4 tablespoons Take-Me-Anywhere Asian Dressing (see
here
)

½ teaspoon chilli flakes

Combine all ingredients and whisk or blend.

NOTE:
You can also make this by simply combining the Whey-Good Mayo with 4 tablespoons Take-Me-Anywhere Asian Dressing and adding
½ teaspoon crushed dried chilli flakes.

MAKES
CUP (125 ML) This is also a good way to use up the fronds from the end of fennel, and is lovely with fish.

Combine both ingredients and stir.

MAKES
CUPS (350 ML)

½ bunch of watercress or 1 small bunch of coriander

juice of ½ lemon

½ cup (125 ml) Whey-Good Mayo

Purée the watercress or coriander in a blender or food processor. Add the lemon juice and stir in the mayo.

I’ve put together this snappy month-long reboot and a bunch of different plans for those of you who’d like a guided health programme.

IF YOU’VE PREVIOUSLY QUIT SUGAR BUT SLIPPED A LITTLE, OR IF YOU JUST WANT A HEALTH REBOOT, THIS PROGRAMME MIGHT JUST BE YOUR CUP OF ROOIBOS. I TURN TO
IT WHEN I’M A BIT OFF-KILTER.
It’s designed to encourage you to find your own wellness flow, so that sugar-free living is sustainable, economical and low
fuss.

But (and here I wave my arms wildly for emphasis!) it’s not a strict programme; it’s a series of experiments that allow you to get curious and playful so that you
can establish what works for you. This is the whole point, yeah?

This week is about setting yourself up.

1. HAVE A BIG SUNDAY COOK-UP
and fill your freezer with at least three of the below. This will entail going to a food market (check out
primalbritain.co.uk/paleo-directory, or local-farmers-markets.co.uk). Buy produce that’s in season and/or on special (and therefore abundant and cheap):

☐
Pumpkin Purée (see
here
)

☐
Sweet Potato Purée (see Pumpkin Purée variation
here
)

☐
Par-Cooked ’n’ Frozen Veggies (see
here
)

☐
Berries

☐
Fresh herbs ‘preserved’ in wine, oil or stock (see
here
)

☐
Green Glowin’ Skin Smoothie ice cubes (see
here
)

☐
Bone Broth – you might have to visit your local butcher in advance and ask them to set aside
2–3 kg of bones for you, ready for Sunday (see
here
)

☐
Activated nuts (these will take a few days, including soaking) (see
here
)

☐
Hamburger patties (Is mince on special? Discounted due to the Best Before date approaching? Stock up!)

2. COOK USING THE INDEX.
Once you’ve got these staples in your freezer, flick to the Index and plan a bunch of meals to cook around these staples.

3. SHOP SMART.

☐
Find an online meat supplier in your area and bulk buy, filling your freezer with supplies for any of the
recipes in the midweek One-Pot Meals (see
here
) and Reinvented Comfort Classics (see
here
) chapters.

☐
Research online speciality food providers (look for ones that deliver nationwide for a flat fee) and
organic fruit and vegetable box delivery services (most major cities have these; Google ‘organic fruit and vegetable deliveries’ in your area). These are a great way to get stocked up
on ingredients that are in season, local and (comparative to many other sources) cheap. Get started with these great links: riverford.co.uk, organicdeliverycompany.co.uk.

☐
Screen grab or print/write out the Shop Differently code (
here
) and keep it on your smartphone
or in your wallet.

4. CREATE A PERSONAL MORNING ROUTINE.
Do the exercise on page 34. Play around with different approaches this week. What works? How long can
you realistically dedicate to a daily routine? Write it down. Stick it to the back of your bedroom door or the fridge (eg: ‘Every morning I spend 35 minutes starting my day right.’)
– and start this week. Every morning. Because it’s the every day bit that counts.

5. DO SOMETHING DIFFERENT: TRY ONE OF THE SLOW-COOKED RECIPES.
If you don’t have a slow cooker, think about investing in one (they’re super-cheap and
available at most discount outlets; grab one in your lunch break) or you can follow the instructions on page 47 to use a standard pot.

☐
Slow-cooked Pork Belly Baked Beans (see
here
)