The secrets to going sugar-free


If only sugar were easy to avoid. With a little willpower, we could cut out the daily soda and skip our afternoon visit to the vending machine. While these are important first steps, there’s a reason refined sugar is a $75 billion global industry: it’s everywhere.

You’ve heard us talk a lot about the sneaky ways of sugar, so we’re always pleased when major media address this issue. The BBC’s Good Food recently published a handy how-to guide to raising awareness of the added sugars in your diet. It’s worth a read for some good tips, and it also reminded us how Rose & Mary have cooked with these same “secrets” since we opened our doors. Here’s how we:

  • Ramp up the spice for flavour

The easy way out -- particularly in takeaway -- is to reach for the sugar (or MSG - yikes!) to bring out the flavours in a dish. We reach for high-quality seasonings instead. Our version of Sicilian Caponata, for example, uses briny capers, tart cider vinegar and slow cooking to caramelise the vegetables, resulting in a natural sweetness and complexity.

  • Balance carbs with lean protein and healthy fats

Our nutritionist-designed balanced meals help you ward off cravings and the highs and lows that come with carb-heavy dishes. Dishes like our Spanish Tortilla, which combines potato and eggs, or our Risotto with Salmon offer essential doses of healthy protein to steady your blood sugar and balance out the carbs. Healthy fats, such as the extra virgin olive oil in our dishes, help give you consistent energy throughout the day. 

  • Swap wholegrain for refined flours

We’ve been gluten-free since day one, leading us to creative uses of complex carbohydrates and whole grains. Our ever-popular Pasta alla Bolognese uses brown rice penne instead of the typical white flour version for an extra nuttiness and bite that complements the rich ragù sauce.

  • Substitute natural xylitol for refined sugar

We all love a sweet treat on occasion, and we’ve found a way to bake using the subtle sweetness of natural xylitol, which is derived from Finnish birch trees. Desserts such as our Chocolate Fondant and Lemon and Ginger Biscuits use light touches of this low-glycemic sweetener. For more on xylitol and its benefits, check out this blog post.

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