Tips on how to reduce the sugar intake and still enjoy delicious treats

Eliminate package food x refined sugar

Refined sugar is added in pretty much any packaged food that you buy, and even when they are named it differently on the label to get you confused it still being added sugar. 

Check the ingredients list and look for sugar in there. Sugar can be identified as: cane sugar, castor sugar, evaporated cane sugar, brown sugar, golden syrup, fructose, maltodextrin, corn syrup, glucose, caramel, fruit juice concentrate, blackstrap molasses and dextrose. (to name a few)

If the following are frequently present in your diet start gradually eliminating them from your diet. Cakes and cookies; biscuits and crackers; flavoured tea and milk; bottled juices; sauces & marinades and fast foods. 

Consume more whole foods that contains naturally occurring sugars that gives to your body the natural energy needed to function.

Opt for using  fruits to sweeten recipes instead of sugar and syrups etc. I love using bananas, dried fruits and berries on my recipes.

Eating more healthy fats will help reduce the craving for sugar

It will help to keep your  blood sugar much more stable and provide satiety for longer. Healthy fats are found in: nuts, seeds, dark chocolate, avocado, olive oil, tahini paste, full cream yoghurt and fatty fishes.

For more information in regards to sugar and the harms to your health you can check it here (


No-Bake Brownies (V, GF)


1 cup nuts (I used pecans, but any nut is fine)

1 cup pitted dates (soaked in warm water for at least 15 minutes)

½ cup raw cacao powder

1 tbsp chia seeds

1tsp salt

4 tbsp nuts roughly chopped

For the chocolate frosting:


2 tbsp raw cacao powder

2 tbsp coconut oil melted

1 tbsp coconut syrup

1 tbsp cacao nibs or extra nuts chopped


In a food processor, add the nuts, cacao powder, chia seeds and salt. Pulse the ingredients together until crumbled. Add the dates and process until the mixture comes together in a ball. If you find that the mixture is too dry, you can add a date or two more. If you find the mixture too sticky add more nuts. Spoon the dough out onto a piece of parchment paper and press it into a large square. Press the roughly chopped nuts into the

square and let it chill slightly while making the frosting. To make the frosting, combine the cacao powder, melted coconut oil and the syrup. Spread the frosting on top of the brownie square and garnish with cacao nibs or more nuts. Place it in the fridge for about 30 minutes or until harden the frosting. Cut the brownie into 16-25 pieces. The brownies can be stored in an airtight container at room temperature for 2 weeks, and last about a month

in the fridge.

Marlena Gabriel