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Blueberry Ricotta Cheesecake Cups

Blueberry Ricotta Cheesecake Cups

Blueberry Ricotta Cheesecake Cups


Choose whichever option you prefer.

●      8 small gluten free biscuits/cookies  (We like Gluten Free Freelicious Tea Biscuits)

●      ~1/2 cup Almond Meal plus 1/2 tbsp Honey

If using the biscuits, simply crush them and pour into the bottom of your glasses

If using almond meal, mix the almond meal and honey and pour into your glasses.



  • 2 cups reduced fat ricotta (2x 250g tubs)
  • 1 tbsp honey
  • 1 cup blueberries, fresh or frozen.

Mix together your ricotta and honey and divide amongst your glasses.

Microwave your blueberries for about 30 seconds or until they can be squished.

Spoon on your blueberries over the top of your ricotta mix.

Serve immediately or chill in the fridge until you’re ready to serve!



Xylitol and Diabetes

Xylitol and Diabetes

Xylitol serves as a natural substitute for sugar and artificial sweeteners. It is found in some fruits, fibrous vegetables, hard wood and other xylitolnatural products. During normal metabolism xylitol is produced in our bodies.

In Europe, Japan, USA and former Soviet Union xylitol is used as a sweetener in diabetic diet. It has low glycemic index of 7 and its steady and slow release of energy helps balance blood sugar and insulin level. Xylitol is insulin independent and 75% less carbohydrate than sugar. Xylitol’s safety has been extensively evaluated in about 1500 studies and has been accepted in about 35 countries including USA, UK, Europe, and Australia.

Professor Kauko K. Makinen from the Institute of Dentistry, University of Turku, Finland stated that xylitol had long been used among diabetic patients with about 70g daily consumption without any adverse effects. Small xylitol doses have been found to stabilize metabolic situation among unstable diabetics.

Sherill Shellmal, author of bestseller ‘Mothers, prevent your daughters from getting breast cancer states that xylitol has demonstrated in many studies to be slowly metabolized resulting in negligible changes in insulin. In glycemic index, glucose is rated to be 100 and xylitol at 7. It is a natural insulin stabilizer and so doesn’t cause abrupt rise or fall of sugar and carbohydrate cravings which makes it a perfect sweetener for people with diabetes and also people willing to lose weight.


Top 15 Sugar Free Blogs Because You’re Sweet Enough!

Top 15 Sugar Free Blogs Because You’re Sweet Enough!

sugar free blogsFor some, going sugar free is a dietary must due to health and allergy issues.

For others, it’s an adopted way of life either as a personal challenge to kick the habit or the desire to live healthier lives centered on healthier diets. Regardless of the reason, it can be difficult to quit cold turkey without the knowledge of how to replace the foods you’ve become so accustomed to eating all your lives.

To make it easier, Master’s in Public Health have compiled a list of the top 15 blogs that will provide you with endless information, inspiring stories, great resources for kids as well as thousands of recipes. You’re not alone in the fight against sugar, and these bloggers will help you get on track. After trying these amazing recipes, you won’t even miss sugar. And like I said, who needs it? You’re sweet enough already!

They have compiled sites such as Gluten Free, Dairy Free, Sugar Free / Sugar Free Style / Healthy Indulgences.

View these here.

For more information go to our Sugar Free Diet support pages and find sugar free products in the panties of What can I eat.

How much sugar should one eat a day?

How much sugar should one eat a day?

sugar freeSugar is hard to resist and our consumption of it has increased relentlessly.

I recently read an article by Dr Luisa Dillner/ London, commenting on research results from the Universities of Bristol and Bangor, published in the journal Appetite, showed that drinking two sugary drinks a day makes us crave even sweeter food and drink.

How much sugar should we eat a day?

The British Dietetic Association advises no more than about 50g of added sugars (such as fruit juice and other drinks, honey, jam and sugar you add to food). One teaspoon of sugar (about 4g) has around 16 calories. A large coke (half a litre) will have 15 teaspoons. Most people eat more sugar than they should and do not reduce their calorie intake if they drink sugary drinks. A review of the link between drinking sweetened drinks and obesity, published in the journal Public Health Nutrition, concluded that sweet drinks have caused a fifth of the weight gained in the US population between 1977 and 2007. Even fruit juice is deceptively bad for you – Lustig says it causes obesity in toddlers. A glass of freshly squeezed orange juice can contain five teaspoons of sugar.

Dr Luisa Dillner advises in the article that we dilute fruit juice or eat fruit (less concentrated sugar) and read how much sugar is in the food you buy. Eat less of it. — Guardian News and Media

To Sugar or not to Sugar?

To Sugar or not to Sugar?

sugarOkay, so the truth is that the whole sugar thing totally overwhelms me, well at least it used to.

I used to ask myself, should I be eating the white refined stuff, or raw agave nectar or maple syrup or honey or coconut sugar or brown sugar or palm sugar or ….holy crackers…I don’t know…???

So after much research and sugary soul searching my philosophy is this…raw, cold pressed, fair trade, natural, local or regional.

I read an article recently that said don’t eat agave syrup…all the while I had a bottle in the fridge that I had been adding to everything thinking that it was okay…I got overwhelmed and then freaked out and then I thought, you know what this is my life, my body, my decision.


If you aren’t vegan, then, cold pressed, local honey is the go…delicious and sweet and sustainable. If you make vegan choices perhaps organic rice syrup is the choice for you, it is easy to attain, from an extraction process perspective, not necessarily a purchasing process, but it’s fair trade and low GI and very tasty.

I eat, raw cold pressed honey, organic rice syrup and occasionally raw organic palm sugar, fair trade.

BUT, there is caveat in deciding that ‘raw’ or ‘natural’ sugar is better than the other stuff and the caveat is, pay attention to your own body.

After I have eaten something with sugar in it, including ANY of those mentioned above, I have a reaction… my bowel reactions are different, I feel different, I sleep different…in fact often, if I have eaten it before bed, I don’t sleep at all AND in the morning, well, let me say…grog bog…without the alcohol, because, according to the body, sugar behaves in exactly the same way as alcohol… so be warned. Not pretty, nor smart!

Sugar, whatever way it comes to us, is not that brilliant, so eat it sparingly and with caution, but also, have fun enjoying experimenting with new flavours and tastes!

Submitted By Rebel Black – Traditional Wisdom Warrior – Wholefoods for the What Can I Eat – Focus On Emagazine – Let’s Party for Special Occasions


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