3 Delicious And Easy Recipes To Help Slash Your Sugar Intake

by | Mar 17, 2023 | Recipes

South Africans just can’t get enough of hoovering up the white stuff for a boost of energy, but while we know that sugar (what else would we be talking about?) can be detrimental to your teeth, waistline and gut, little attention is paid to the knock-on effects that can pose for your vital organs.

South Africans are estimated to consume up to 24 teaspoons of sugar per day—double the daily WHO recommendation.

According to the International Journal of Environmental Research and Public Health report:

Excess sugar intake, from sugar added to food products and especially sugar-sweetened beverages (SSBs), is considered a major contributor to excess weight and obesity in adults and children [1,2]. Excess weight and obesity are associated with the steady rise of non-communicable diseases (NCDs) such as cardiovascular disease (CVD), type 2 diabetes, and various cancers.

Local Ingredients We Recommend

Ideal for baking and cooking, we’ve sourced a few local products to elevate your recipe.

Nomu cocoa powder to use in recipes
Nomu Cocoa Powder
Peanut butter jar by ButtaNutt to use in recipes
Buttanutt 100% Peanut Butter
Dark chocolate drops from Woolworths to use in recipes
70 % Cocoa Dark Chocolate Drops 200 g

Here are 3 delish recipes to help you reduce your sugar intake:

Double Chocolate Zucchini Bread

Double-Chocolate Zucchini Bread

All the sweet notes with hidden veggies. Let's bake!
Course Dessert
Servings 12 people

Equipment

  • 1 Loaf Pan (23 x 13cm)  or a 20cm x 20cm baking pan
  • 1 Sift
  • 2 Bowls
  • 1 Whisk

Ingredients
  

  • 2 cups white whole-wheat flour 225g
  • 1/4 cup cocoa powder 25g
  • 2 tbsp ground flaxseeds
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1 1/4 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1/2 tsp salt
  • 1/2 cup plain Greek yoghurt 118ml
  • 1/3 cup coconut sugar 48g
  • 1/3 cup mild olive oil or canola oil 59ml
  • 1/4 cup maple syrup 59ml
  • 2 large eggs
  • 1 1/2 tsp vanilla extract
  • 2 cups grated zucchini 250g
  • 1/3 cup dark chocolate chips 60g

Instructions
 

  • Preheat oven to 180°C. Coat a 23 x 13cm loaf pan or a 20cm x 20cm baking pan with cooking spray. Set aside. 
  • Sift the flour, cocoa powder, baking soda, baking powder, cinnamon, nutmeg and salt into a large bowl.
  • In another bowl, whisk together the coconut sugar, oil, yoghurt, maple syrup, eggs and extract. Add the wet ingredients to the flour mixture and stir until just combined (with a few traces of flour still present). Add the zucchini and chocolate chips and stir to combine.
  • Spoon the batter into the prepared baking pan and flatten the top with a rubber spatula. Bake until a toothpick inserted into the centre of the bread comes out clean, about 45 minutes for a loaf pan and 30 minutes for a 20cm x 20cm baking pan. 
  • Cool in the pan for 10 minutes. Run a knife around the edges of the pan and invert onto a cooling rack. 
  • Wrap leftovers tightly and store at room temperature for up to four days.
Keyword chocolate
High Protein Chicken Salad

High-Protein Chicken Salad

High in protein and a great option to meal prep for your family.
Course Salad
Servings 6 people

Ingredients
  

  • 450g cooked chicken breast or rotisserie chicken, shredded  about 4 cups shredded
  • 1/2 cup diced red onion about 1/2 medium red onion or 60g
  • 1/2 cup diced apple about 1/2 small apple or 75g
  • 100g quartered or halved grapes 2/3 cup
  • 165g plain 2% fat Greek yoghurt 2/3 cup
  • 2 tbsp  freshly squeezed lemon juice, or more, to taste
  • 1/2 tsp garlic powder
  • Salt and pepper, to taste
  • 12 slices slices of whole grain bread
  • 6 medium lettuce leaves

Instructions
 

  • In a large bowl, combine shredded chicken, red onion, apple, grapes, Greek yoghurt, lemon juice, garlic powder, salt and pepper. Mix until well combined.
  • Using a 3/4 cup measuring scoop, portion out the chicken salad. Serve with a lettuce leaf and 2 slices of whole grain bread.
Keyword chicken, salad
Peanut butter and chocolate cups

5-Ingredient Chocolate Peanut Butter Cups

Ideal for that 3pm slum. These easy to make peanut butter cups are simply delicioys.

Ingredients
  

  • 85g  all-natural peanut butter, or nut butter of your choice 1/3 cup
  • 1 tbsp plain or vanilla collagen peptide powder
  • 1 1/2 tsp honey
  • 1 tsp vanilla extract
  • 255g 70% dark chocolate, chopped

Instructions
 

  • Line a 12-well muffin tin with paper liners and set aside 
  • In a small bowl combine the peanut butter, collagen powder, honey and vanilla, stirring until smooth. Set aside in the fridge
  • Place the chocolate in a microwave-safe bowl and heat on 60% power in 1-minute increments, stirring between cooking times, until all the chocolate has melted, or 3–4 minutes. Alternatively, melt the chocolate in a metal bowl set over a pot with a few centimetres of simmering water on the stove, stirring until smooth. (Be sure not to get any steam or water in the chocolate or it will seize.)
  • Spoon about 1 tsp of the chocolate into the paper liners, spreading the chocolate to the edges. Using a 1/2 tsp measure, put a heaping spoonful of the peanut butter mixture in the centre of each muffin cup. 
  • Spoon the remaining chocolate over the peanut butter, about 2 tsp per muffin cup.
  • Refrigerate until the chocolate is set, about 4 hours.
  • Remove the peanut butter cups (still in their liners) from the muffin tin and store in the fridge in an airtight container for up to two weeks.

You can also read about What Happens When You Stop Eating Sugar, According To Nutritionists

The post 3 Delicious Recipes To Help Slash Your Sugar Intake And Boost Your Heart Health appeared first on Women’s Health.

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