Sugar Free, Gluten Free and Preservative Free Kiss Method of Cooking

By Sandy Koutalis

The journey of writing cook books began in 2009, I was encouraged to scribe the recipes as they were simple and delicious. Keep it simple sweetheart was just a flow on from the first book, where I used a lot of recipes that my mother always used, yet I had to convert from Imperial measurements, Fahrenheit temperatures to metric measurements and centigrade temperatures. I now know that 1 ounce of butter is 33 g of butter or one of my finger widths. I placed my personal twist to these recipes. I also added some favourites of mine. It is amazing what you learn on the cooking journey as I am sure that you will discover! Have an excellent time creating fare to tantalize your taste buds.

• Language: English
• Publisher: Xlibris AU
• Release date: Aug 4, 2014
• ISBN: 9781499011890

Sandy Koutalis

Sandy Koutalis is medically retired from teacher/ librarian position [due to MS] yet still loves to direct cooking for her family and friends such as the lemon coconut slice or Sandy’s Sensational Lasagne or anyone of the varied recipes. The KISS Method of Cooking allows expansion of creativity within your kitchen realm. No more mundane cooking!

Book preview

Copyright © 2014 by Sandy Koutalis. 610090

Library of Congress Control Number:   2014913623

ISBN:   Softcover      978-1-4990-1188-3

             Hardcover     978-1-4990-1184-5

             EBook           978-1-4990-1189-0

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the copyright owner.

Rev. date: 08/21/2014

Xlibris LLC

1-800-455-039

www.xlibris.com.au

CONTENTS

Soups

Main Course

Fish Dishes

Main Course

Poultry Dishes

Main Course

Lamb, Beef & Pork

Main Course

Mix & Match Dishes

Muffin & Friands

Frittata’s

Breakfast Scrummies

Chutney, Toppings & Dips

Desserts & Treats

Cheesecakes

Dedication

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For James [the reader of the fine print and brave guinea pig who is not afraid to try, try, try again]

And Lauren my taste tester

And Mum for editing and suggesting!

And Dee. for typing and trying out recipes

Introduction

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Before embarking on a sugar-free diet get the okay from your doctor [GP]. I started with a 30 day sugar-free detox - it is not easy, but rather quite challenging going on the detoxification. I received support by logging onto the 30 day sugar-free diet with Dr Scot Olson. Every day I received an e-mail from Dr. Scott who bolstered my resolve and complete confidence in what I was attempting to achieve. It was worth it in the end as my body shape changed dramatically. What an excuse to go and purchase new clothes as my old clothes no longer fitted me but swam on me!

I am now discovering a whole range of new recipes and finding new ways to delight the taste buds! To go gluten-free and sugar-free [with preservative free thrown in the mix as well!] is an interesting and often challenging experience requiring to think outside the box. It’s certainly true that things in life that don’t kill you will make you stronger. It was the silver lining to lose four dress sizes in a relative short time span however to no longer have sugar in your system makes you a healthier you! I no longer crave chocolate like one possessed, and can use strategies that Dr. Scott suggests in the 30 day detoxification such as brushing your teeth or having a drink of water or exercising to name a few, to divert thinking/craving food.

To stamp out sugar is rather like giving up cocaine [not that I have ever tried]! You will feel all the better for it and quite empowered by the challenge. I have used the time to channel my resolve and become a stronger person. This isn’t a diet book but rather a change in eating styles. To go on a detoxification is no guarantee that you will lose weight, however your body will be free of sugar, gluten-free and preservative free! And that has to be a very good thing which your body will be truly thankful.

I suggest that you focus on the green page and don’t have a meltdown reading the red page [depending on how strict you wish to be]. It is amazing how you will be told [OFTEN] that there will be nothing to eat except air! The recipes included in the book tell you otherwise!!! Best of luck.

Kind regards

Sandy Koutalis

Focus On These Foods!

Fruits [raw]

Apple

Blackberries

Blueberries

Cherries

Dried apricots

Grapes

Grapefruit

Kiwi fruit

Lemons

Mango

Peach

Pineapple

Plums

Raspberries

Vegetables

Avocados

Broccoli

Capsicum [red, green …]

Carrots [raw]

Cauliflower

Celery

Cucumber

Green beans

Green peas

Garlic

Kale

Leek

Jalapenos/chillies

Onion

Radish

Spinach

Lettuce of all kinds

Beans

Baked beans [see recipe]

Black-eyed beans

Cannellini beans

Hummus

Lentils

Pinto beans

Red kidney beans

Soya beans

Dairy

Soy milk [sugar-free]

Mozzarella cheese

Feta [goat/sheep]

Almond Milk

Tea

Dandelion tea

Green tea

Nuts and seeds

Almonds

Macadamia’s

Pecans

Pumpkin seeds

Sunflower seeds

Walnuts

LSA [linseed, sunflower, almond

Protein

Beef

Chicken and Turkey

Eggs

Fish Barramundi, Flounder,

Salmon, Swordfish, Tuna

Pork

Mushrooms

FOODS TO AVOID OR MINIMISE!!!

Grains

Barley

Corn

Oats

Rye

Sweet corn

Wheat    

Grain/products

Bagels

Baguette [white]

Blueberry muffin

Bran muffin

Corn tortilla

English muffin

Kaiser bread

White bread

Whole grain bread

Wonder bread tm

Breakfast Cereals

Cheerios tm

Corn Pops tm

Corn chex tm

Corn Pops tm

Corn Flakes tm

Instant cream of wheat life tm

Quick oatmeal

Raisin Bran tm

Rice Chex tm

[More…]

Crackers & chips [all]

Corn chips

Popcorn

Potato chips

Pretzels

Vegetables

Parsnips

White potato

Tapioca

Fruits

Banana

Dates [dried]

Honey dew

oranges

Tangelos

Raisins

Rockmelon

Watermelon

Most Sweets

Glucose

Honey

Jelly beans

Sucrose

Syrup

Drinks

Alcohol any

Cordial

Coffee

Hot chocolate

Soft drinks

Other

Macaroni and cheese

Canned soup [sugar, Preservatives, Gluten]

Popcorn

Fruit products

All

Pantry list

Almond Meal

Almond spread

Almond spread with Chia

Beans - Cannellini

Canned Crushed Tomatoes

   Peeled