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What to eat and what to avoid?

Sweeteners
  • Avoid
    • white, raw and brown sugar
  • Choose
    • Amasake
      •  a fermented rice product with a subtle sweetening power
    • Apple juice concentrate
      • adds an earthy sweetness to dishes
    • Barley malt and rice malt
      • least sweet and closest to wholefood sweetener
      • contain high percentage of complex sugars
      • works well in sauces, syrups and soft desserts but gives chewy/ brittle toffee texture in baking
      • rice malt has a milder flavour of the two
    • Dried and fresh fruit
      • deliver natural sugars
      • try dates and raisins
    • Maple syrup
      • concentrated sap of maple trees
      • rich in trace minerals and gives food a beautiful taste
      • only a small amount is needed as it is very sweet
    • Pear juice concentrate
      • more sweetening power than apple juice concentrate
      • gives beautify and fruity fullness
      • best used in small amounts to balance a savory dish than in large amounts to sweeten cakes and desserts
      • good with lentils, curries and dal
    • Raw honey
      • sweeter than sugar, contains sucrose and fructose
      • why "raw" honey? it is unfiltered, unprocessed, unrefined and unheated honey with enzymes intact
      • excellent as sweet topping but not for baking cakes as it results in chewy result
    • Stevia
      • leaf of a plant native to Paraguay
      • used as sweetener for centuries and as a remedy for diabetes
      • intensely sweet and can be bitter if too much is used
      • excellent for fruit desserts but not as good in baked food
    • Unrefined sugars made from minimally processed organic sugar cane
      • demerara
      • molasses sugar (rich in iron)
      • muscovado (light/dark)
      • organic raw sugar
      • rapadura sugar
      • sifted cane sugar
      • sucanat
    • Vanilla bean, natural vanilla extract and essence
      • adds subtle flavour and does not influence colour of finished product
      • go for good quality extract/essence as inferior ones contain corn syrup, glycerin, fructose, propylene glycol and preservatives

Watch this space.  More information is on the way.