Sugar-Free Solution – Lunch recipes

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  1. Rachel Saunders
  2. The Sugar-Free, Wheat-Free Diet
  3. The Sugar-Free, Wheat-Free Diet

The soups, salads, wraps, and bowls are quick, satisfying, and all-natural as far as any sources of sweetness are concerned. The legumes add some extra folate and magnesium to your lunch, and that brilliant green color is bound to lift a meh mood. With salmon and quinoa in one bowl, this minute lunch is all about getting in your healthy fix quickly. Transform a humble can of tuna into a colorful lunch by adding veggies and a sprinkle of mozzarella. Sesame noodles at restaurants can often hide a ton of hidden sugar in their slightly sweet sauces.


This one goes minimal, using nothing but peanuts, soy, and sesame oil as a coating for the zoodles. Instead of added sugar, let fruit add some natural sweetness to your lunch. Take your standard grilled chicken wrap up a notch by seasoning the meat with garlic and paprika, and adding avocado and just a touch each of cheese and sour cream.

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With cubed bread tossed into a heap of vegetables and feta, this panzanella satisfies carb cravings and provides a significant portion of produce. Most store-bought pasta salads use sugary dressings as an easy way to add taste. But this fresh version goes for much more wholesome ways to incorporate flavor: artichoke hearts and sun-dried tomatoes for tanginess, Kalamata olives for a salty touch, and whole-wheat pasta for nuttiness.

Instead of a wrap, stuff your burrito filling into a baked sweet potato. Crammed with all sorts of green goodness from the avocado and pesto sauce, plus chickpeas and goat cheese for added protein, this is no wimpy vegetarian sandwich.

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Take time out of a busy day to warm up with this comforting bowl. Perfect with crusty bread for dipping too. No mayo in sight in this egg salad—instead, trusty Greek yogurt steps in for the creaminess, while a dash of hot sauce takes the flavor over the top. Nestle a few homemade kale chips into the mix for added crunch and fiber. A classic bulgur wheat tabbouleh gets a texture and taste upgrade with the addition of crunchy pistachios and pomegranate seeds, plus sprinkles of cinnamon and nutmeg.

Rachel Saunders

Make this minute recipe the night before so that lunch the next day is a no-brainer. Need a simple way to fit in several layers of the food pyramid at once? Psychologically, a chocolate biscuit may be a treat, but for my body, it was the opposite.

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I immediately saw a difference. I felt more alert, energetic and looked trimmer. But eating is such a family experience that I wanted my husband Ronnie, 46, a barrister, to be on board too. To say he was reluctant was an understatement.

Over time, my recipes won him round, and I know he now feels the health benefits too. Though he does still fall off the wagon occasionally. J acob came along 18 months after Daniel and we refined our non-refined approach.

The Sugar-Free, Wheat-Free Diet

I developed more and more recipes and got on first-name terms with my local grocer. A s the boys got older, things obviously got trickier. I draw the line at fizzy drinks ; a glass of sparkling water is a treat, so even lemonade is completely out of the question. He looks up how much sugar there is in something and then usually opts out himself. T hey do eat fruit and and of course I make them cake on their birthdays, it just happens to not include refined sugar. I use fruit puree or mash up dates for my sweet dishes - you get the lovely, sugary-hit, but packed with the fibre, vitamins and minerals that balance its effects on the body.

The Sugar-Free, Wheat-Free Diet

My boys will hopefully be mindful eaters for life, even if they do succumb to fizzy drinks eventually. And in the meantime, my mum will still turn up every Friday with her homemade fruitcake to tempt us all. We urge you to turn off your ad blocker for The Telegraph website so that you can continue to access our quality content in the future.

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