INDEX
A
almond butter
Joyful Chocolate Almond Smoothie, 65
overview of, 31
Starch-Free Hot Cereal, 70
almond flour
Better than Macaroni and Cheese, 126
Crunchy One-Bowl, Five-Ingredient Cookies, 164
Easy Broccoli “Tater Tots,” 147
Fabulous Pizza Focaccia for the Whole Family, 120
One-Two-Three-Four-Five Cake, 160
overview, 29
Quick Gluten-Free Microwave Pizza, 119
Starch-Free Wiener Schnitzels, 128
Sugar-Free, Starch-Free Pie Crust, 58
Two-Ingredient Crackers, 148
Two-Minute Mile-High English Muffin in a Mug, 56
Vegan Sugar-Free, Starch-Free Pie Crust, 59
Wholesome Corn-Free Spinach and Artichoke “Corn” Muffins, 74
almond milk
Easy Fluffy Bread, 53
Joyful Chocolate Almond Smoothie, 65
Low-Sugar Cinnamon Raisin Bread, 54
Luscious Key Lime Pie Smoothie with a Secret Ingredient, 64
Luscious Low-Sugar French Toast, 71
Puffy Cheese Omelet with Avocado, 82
Rich Sugar-Free Eggnog, 183
Single-Serve Tortilla, 60
Super-Healthy Waffles (or Pancakes), 62
Supreme Orange Creamsicle Shake, 179
almonds
Best BBQ Nuts, 150
Grain-Free Granola, 68
Just Like Tortilla Chips, 145
apples
Apple Pie–Infused Water, 176
Cinnamon Roll–Flavored Apple Chips, 152
artichoke hearts
Fifteen-Minute Spring Vegetable and Feta Breakfast Hash, 88
Skinny Tuna Pasta with Shirataki Noodles, 130
Wholesome Corn-Free Spinach and Artichoke “Corn” Muffins, 74
arugula leaves, for Bold Beef Salad, 102
asparagus, for Fifteen-Minute Spring Vegetable and Feta Breakfast Hash, 88
avocados
Fifteen-Minute Spring Vegetable and Feta Breakfast Hash, 88
Five-Ingredient Avocado, Bleu Cheese, and Pecan Salad, 98
Puffy Cheese Omelet with Avocado, 82
The Ultimate Mason Jar Salad, 104
B
bacon
Chef’s Salad with Bacon, 97
Five-Ingredient BLT Lettuce Wrap, 114
Hearty Breakfast Muffins with Bacon and Cheese, 75
Rich No-Potato Clam Chowder, 94
basil
Fabulous Pizza Focaccia for the Whole Family, 120
Pasta-Free Minestrone with Ham, 96
Splendid Sun-Dried Tomato, Basil, and Pine Nut Muffins, 72
beef, ground
A-Cinch-to-Make Meatloaf in a Mug, 135
Cozy Cheeseburger Wrap, 112
The Easiest Spaghetti Bolognese, 134
Fuss-Free, Starch-Free Lasagna, 122
Tasty Taco Casserole, 143
bell peppers, green
Easy Breakfast Burrito, 84
Quick Chicken Fajita Pasta, 132
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
bell peppers, red
Bold Beef Salad, 102
Cauli Rice Seafood Paella, 138
bleu cheese, for Five-Ingredient Avocado, Bleu Cheese, and Pecan Salad, 98
blueberries, for Scrummy Streusel-Topped Blueberry Muffins, 76
bourbon, for Rich Sugar-Free Eggnog, 183
bread
Easy Fluffy Bread, 53
Effortless Egg Salad Sandwich, 105
Low-Sugar Cinnamon Raisin Bread, 54
Luscious Low-Sugar French Toast, 71
Quick Tuna Satay Sandwich, 106
Perfect Five-Ingredient Peanut Butter Bread, 55
Tasty Taco Casserole, 143
Terrific Teriyaki Pork Sandwich, 108
Two-Minute Mile-High English Muffin in a Mug, 56
Brie cheese, for Nutritious Brie, Orange, and Walnut Wrap, 113
broccoli, for Easy Broccoli “Tater Tots,” 147
brownies, for Easy Fudgy Brownies, 162
brown sugar substitute
Best BBQ Nuts, 150
Five-Ingredient Sugar-Free Ketchup, 39
Homemade Sugar-Free Maple Syrup, 52
No-Sugar Teriyaki Sauce, 40
Three-Ingredient Sugar-Free Caramel Glaze, 47
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
burritos, as Easy Breakfast Burrito, 84
C
cake
Five-Ingredient Heaven and Hell Cheesecake, 158
Flourless Four-Ingredient Peanut Butter Cake in a Mug, 166
Instant Lemon Cheesecake Yogurt Parfaits, 66
One-Two-Three-Four-Five Cake, 160
Super-Healthy Waffles (or Pancakes), 62
carrots
Comforting Chicken Zoodle Soup, 90
Irresistible Curried Vegetable Wrap, 107
Pasta-Free Minestrone with Ham, 96
Rich No-Potato Clam Chowder, 94
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
cashew butter, for Easy Fluffy Bread, 53
cauliflower
Better than Macaroni and Cheese, 126
cauliflower rice, 32
Cauli Rice Seafood Paella, 138
Easy Cauli Rice Mushroom and Parmesan Risotto, 142
Four-Ingredient Creamy Curried Chicken Sauce with Mashed Cauliflower, 140
Magic Cauliflower Popcorn, 146
Quick Chorizo and Cauliflower Breakfast Hash, 86
Rich No-Potato Clam Chowder, 94
The Ultimate Mason Jar Salad, 104
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
celery
Comforting Chicken Zoodle Soup, 90
Pasta-Free Minestrone with Ham, 96
Rich No-Potato Clam Chowder, 94
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
cheddar cheese
Better than Macaroni and Cheese, 126
Chef’s Salad with Bacon, 97
Cozy Cheeseburger Wrap, 112
Five-Ingredient BLT Lettuce Wrap, 114
Magic Cauliflower Popcorn, 146
Puffy Cheese Omelet with Avocado, 82
Tasty Taco Casserole, 143
Wholesome Corn-Free Spinach and Artichoke “Corn” Muffins, 74
cheesecake
Five-Ingredient Heaven and Hell Cheesecake, 158
Instant Lemon Cheesecake Yogurt Parfaits, 66
chia seeds
Just Like Tortilla Chips, 145
overview of, 30
Starch-Free Hot Cereal, 70
Super-Healthy Waffles (or Pancakes), 62
chicken breasts
Quick Chicken Fajita Pasta, 132
Starch-Free Wiener Schnitzels, 128
chicken, cubed
Greek Salad with Chicken and Strawberries, 100
The Ultimate Mason Jar Salad, 104
chicken, ground, for Four-Ingredient Creamy Curried Chicken Sauce with Mashed Cauliflower, 140
chicken, shredded, for Comforting Chicken Zoodle Soup, 90
chicken stock
Cauli Rice Seafood Paella, 138
Comforting Chicken Zoodle Soup, 90
Easy Cauli Rice Mushroom and Parmesan Risotto, 142
Pasta-Free Minestrone with Ham, 96
chicken wings, for Five-Ingredient Mozzarella Chicken Wings, 127
chocolate
benefits of, 34
Creamy No-Sugar Hot Chocolate, 180
Easy Fudgy Brownies, 162
Five-Ingredient Sugar-Free Chocolate Hazelnut Spread, 46
Flourless Four-Ingredient Peanut Butter Cake in a Mug, 166
Joyful Chocolate Almond Smoothie, 65
Low-Sugar Milk Chocolate, 171
Quick and Rich Low-Sugar Chocolate Mousse, 156
Truly Sugar-Free White Chocolate, 172
chorizo, for Quick Chorizo and Cauliflower Breakfast Hash, 86
clams, for Rich No-Potato Clam Chowder, 94
cocoa butter
Low-Sugar Milk Chocolate, 171
Truly Sugar-Free White Chocolate, 172
cocoa powder
benefits of, 34
Creamy No-Sugar Hot Chocolate, 180
Five-Ingredient Sugar-Free Chocolate Hazelnut Spread, 46
Joyful Chocolate Almond Smoothie, 65
Low-Sugar Milk Chocolate, 171
Quick and Rich Low-Sugar Chocolate Mousse, 156
coconut cream
Creamy No-Sugar Hot Chocolate, 180
Healthy PSL (Pumpkin Spice Latte), 182
Quick Chicken Fajita Pasta, 132
Splendid Sun-Dried Tomato, Basil, and Pine Nut Muffins, 72
Supreme Orange Creamsicle Shake, 179
coconut flakes, for Grain-Free Granola, 68
coconut flour
Easy Fudgy Brownies, 162
Hearty Breakfast Muffins with Bacon and Cheese, 75
Low-Sugar Cinnamon Raisin Bread, 54
One-Two-Three-Four-Five Cake, 160
overview of, 30
Scrummy Streusel-Topped Blueberry Muffins, 76
Single-Serve Tortilla, 60
Six-Ingredient Caramel Glazed Donuts, 170
Splendid Sun-Dried Tomato, Basil, and Pine Nut Muffins, 72
Sugar-Free, Starch-Free Pie Crust, 58
Super-Healthy Waffles (or Pancakes), 62
coconut manna, for Truly Sugar-Free White Chocolate, 172
coconut milk
Irresistible Curried Vegetable Wrap, 107
Scrummy Streusel-Topped Blueberry Muffins, 76
Simple and Succulent Satay Sauce, 44
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
coconut oil
Comforting Chicken Zoodle Soup, 90
Grain-Free Granola, 68
Healthy PSL (Pumpkin Spice Latte), 182
Joyful Chocolate Almond Smoothie, 65
Quick Pizza Omelet, 80
Scrummy Streusel-Topped Blueberry Muffins, 76
condiments
Five-Ingredient Sugar-Free Ketchup, 39
Foolproof One-Minute Mayo, 41
Low-Sugar Sweet and Sour Sauce, 38
No-Sugar Teriyaki Sauce, 40
Simple and Succulent Satay Sauce, 44
cookies, for Crunchy One-Bowl, Five-Ingredient Cookies, 164
cottage cheese, for The Ultimate Mason Jar Salad, 104
crackers, as Two-Ingredient Crackers, 148
cream cheese
Five-Ingredient Heaven and Hell Cheesecake, 158
Instant Lemon Cheesecake Yogurt Parfaits, 66
Just Like Tortilla Chips, 145
Stellar Spinach and Cream Cheese Wrap, 110
Two-Ingredient Crackers, 148
Two-Minute Raspberry Cream Cheese Breakfast in a Mug, 78
crust
Fabulous Pizza Focaccia for the Whole Family, 120
Quick Gluten-Free Microwave Pizza, 119
Sugar-Free, Starch-Free Pie Crust, 58
Vegan Sugar-Free, Starch-Free Pie Crust, 59
cucumber
Chef’s Salad with Bacon, 97
Greek Salad with Chicken and Strawberries, 100
Quick Tuna Satay Sandwich, 106
The Ultimate Mason Jar Salad, 104
curry paste
Fifteen-Minute Thai-Inspired Pumpkin Soup, 92
Four-Ingredient Creamy Curried Chicken Sauce with Mashed Cauliflower, 140
Irresistible Curried Vegetable Wrap, 107
Simple and Succulent Satay Sauce, 44
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
D
donuts, as Six-Ingredient Caramel Glazed Donuts, 170
dressing
Chef’s Salad with Bacon, 97
Fantastic French Dressing, 42
Quick Raspberry Vinaigrette, 43
E
eggplant, for Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
eggs
A-Cinch-to-Make Meatloaf in a Mug, 135
Better than Macaroni and Cheese, 126
Chef’s Salad with Bacon, 97
Easy Breakfast Burrito, 84
Easy Broccoli “Tater Tots,” 147
Easy Fluffy Bread, 53
Easy Fudgy Brownies, 162
Easy Sugar-Free Vanilla Ice Cream, 155
Effortless Egg Salad Sandwich, 105
Fabulous Pizza Focaccia for the Whole Family, 120
Five-Ingredient Heaven and Hell Cheesecake, 158
Five-Ingredient Overnight Sausage and Egg Breakfast Casserole, 83
Five-Ingredient Salmon Dill Quiche, 116
Flourless Four-Ingredient Peanut Butter Cake in a Mug, 166
Foolproof One-Minute Mayo, 41
Fuss-Free, Starch-Free Lasagna, 122
Guilt-Free Pumpkin Pie, 159
Hearty Breakfast Muffins with Bacon and Cheese, 75
Low-Sugar Cinnamon Raisin Bread, 54
Luscious Low-Sugar French Toast, 71
One-Minute Omelet in a Mug, 79
One-Two-Three-Four-Five Cake, 160
Perfect Five-Ingredient Peanut Butter Bread, 55
Puffy Cheese Omelet with Avocado, 82
Quick and Rich Low-Sugar Chocolate Mousse, 156
Quick Chorizo and Cauliflower Breakfast Hash, 86
Quick Gluten-Free Microwave Pizza, 119
Quick Pizza Omelet, 80
Rich Sugar-Free Eggnog, 183
Scrummy Streusel-Topped Blueberry Muffins, 76
Single-Serve Tortilla, 60
Six-Ingredient Caramel Glazed Donuts, 170
Splendid Sun-Dried Tomato, Basil, and Pine Nut Muffins, 72
Starch-Free Wiener Schnitzels, 128
Sugar-Free, Starch-Free Pie Crust, 58
Super-Healthy Waffles (or Pancakes), 62
Two-Minute Mile-High English Muffin in a Mug, 56
Two-Minute Raspberry Cream Cheese Breakfast in a Mug, 78
Wholesome Corn-Free Spinach and Artichoke “Corn” Muffins, 74
egg white protein
Easy Fluffy Bread, 53
overview of, 31
erythritol
Basic Sugar-Free Iced Tea, 174
Best BBQ Nuts, 150
Cinnamon Roll–Flavored Apple Chips, 152
Crunchy One-Bowl, Five-Ingredient Cookies, 164
Easy Fudgy Brownies, 162
Easy Sugar-Free Strawberry Jam, 50
Easy Sugar-Free Vanilla Ice Cream, 155
Five-Ingredient Heaven and Hell Cheesecake, 158
Five-Ingredient Sugar-Free Chocolate Hazelnut Spread, 46
Five-Ingredient Sugar-Free Ketchup, 39
Flourless Four-Ingredient Peanut Butter Cake in a Mug, 166
Grain-Free Granola, 68
Guilt-Free Lemonade, 175
Guilt-Free Pumpkin Pie, 159
Homemade Sugar-Free Maple Syrup, 52
Joyful Chocolate Almond Smoothie, 65
Low-Sugar Milk Chocolate, 171
Low-Sugar Orange Marmalade, 48
Low-Sugar Sweet and Sour Sauce, 38
Luscious Key Lime Pie Smoothie with a Secret Ingredient, 64
No-Sugar Teriyaki Sauce, 40
One-Two-Three-Four-Five Cake, 160
overview of, 27
Perfect Five-Ingredient Peanut Butter Bread, 55
Quick and Rich Low-Sugar Chocolate Mousse, 156
Rich Sugar-Free Eggnog, 183
Scrummy Streusel-Topped Blueberry Muffins, 76
Six-Ingredient Caramel Glazed Donuts, 170
Sugar-Free Natural-Ingredient Gummy Bears, 168
Three-Ingredient Sugar-Free Caramel Glaze, 47
Truly Sugar-Free White Chocolate, 172
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
essential oils, 34
extracts, 34
F
fajitas
Homemade Fajita Seasoning, 132
Quick Chicken Fajita Pasta, 132
fats, 35
fennel
Easy Bouillabaisse, 91
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
feta cheese
Fifteen-Minute Spring Vegetable and Feta Breakfast Hash, 88
Greek Salad with Chicken and Strawberries, 100
fish
Cauli Rice Seafood Paella, 138
Easy Bouillabaisse, 91
fish sauce, for Simple and Succulent Satay Sauce, 44
fish stock
Cauli Rice Seafood Paella, 138
Easy Bouillabaisse, 91
Rich No-Potato Clam Chowder, 94
flavorings, 34
French dressing
Bold Beef Salad, 102
Fantastic French Dressing, 42
Greek Salad with Chicken and Strawberries, 100
G
garlic
Cauli Rice Seafood Paella, 138
Comforting Chicken Zoodle Soup, 90
Easy Bouillabaisse, 91
Fantastic French Dressing, 42
Fuss-Free, Starch-Free Lasagna, 122
No-Sugar Teriyaki Sauce, 40
Pasta-Free Minestrone with Ham, 96
Quick Chicken Fajita Pasta, 132
Quick Chorizo and Cauliflower Breakfast Hash, 86
Skinny Tuna Pasta with Shirataki Noodles, 130
gelatin, 33
ginger
Apple Pie–Infused Water, 176
No-Sugar Teriyaki Sauce, 40
Terrific Teriyaki Pork Sandwich, 108
glaze
Six-Ingredient Caramel Glazed Donuts, 170
Three-Ingredient Sugar-Free Caramel Glaze, 47
glucomannan
Homemade Sugar-Free Maple Syrup, 52
Luscious Key Lime Pie Smoothie with a Secret Ingredient, 64
overview of, 33
granola
Grain-Free Granola, 68
Instant Lemon Cheesecake Yogurt Parfaits, 66
green beans
Pasta-Free Minestrone with Ham, 96
Tasty Taco Casserole, 143
green peas
Cauli Rice Seafood Paella, 138
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
ground beef
A-Cinch-to-Make Meatloaf in a Mug, 135
Cozy Cheeseburger Wrap, 112
The Easiest Spaghetti Bolognese, 134
Fuss-Free, Starch-Free Lasagna, 122
Tasty Taco Casserole, 143
guar gum, 33
gummy bears, as Sugar-Free Natural-Ingredient Gummy Bears, 168
H
ham
Pasta-Free Minestrone with Ham, 96
Quick Gluten-Free Microwave Pizza, 119
Quick Pizza Omelet, 80
hazelnuts
Best BBQ Nuts, 150
Five-Ingredient Sugar-Free Chocolate Hazelnut Spread, 46
heavy cream
Better than Macaroni and Cheese, 126
Creamy No-Sugar Hot Chocolate, 180
Easy Sugar-Free Vanilla Ice Cream, 155
Fifteen-Minute Thai-Inspired Pumpkin Soup, 92
Five-Ingredient Overnight Sausage and Egg Breakfast Casserole, 83
Five-Ingredient Salmon Dill Quiche, 116
Four-Ingredient Creamy Curried Chicken Sauce with Mashed Cauliflower, 140
Fuss-Free, Starch-Free Lasagna, 122
Guilt-Free Pumpkin Pie, 159
Healthy PSL (Pumpkin Spice Latte), 182
Hearty Breakfast Muffins with Bacon and Cheese, 75
Puffy Cheese Omelet with Avocado, 82
Quick and Rich Low-Sugar Chocolate Mousse, 156
Quick Pizza Omelet, 80
Rich No-Potato Clam Chowder, 94
Rich Sugar-Free Eggnog, 183
Savory Ricotta Butternut Squash Tart, 118
Scrummy Streusel-Topped Blueberry Muffins, 76
Six-Ingredient Caramel Glazed Donuts, 170
Splendid Sun-Dried Tomato, Basil, and Pine Nut Muffins, 72
Supreme Orange Creamsicle Shake, 179
Three-Ingredient Sugar-Free Caramel Glaze, 47
Wholesome Corn-Free Spinach and Artichoke “Corn” Muffins, 74
I
ice cream, as Easy Sugar-Free Vanilla Ice Cream, 155
iced tea, as Basic Sugar-Free Iced Tea, 174
J
jalapeño peppers, for Hearty Breakfast Muffins with Bacon and Cheese, 75
jam
Easy Sugar-Free Strawberry Jam, 50
Perfect Five-Ingredient Peanut Butter Bread, 55
K
ketchup
A-Cinch-to-Make Meatloaf in a Mug, 135
Five-Ingredient Sugar-Free Ketchup, 39
Simple and Succulent Satay Sauce, 44
L
lasagna, as Fuss-Free, Starch-Free Lasagna, 122
lassi, as Mighty Mint Lassi, 178
latte, as Healthy PSL (Pumpkin Spice Latte), 182
leeks, for Irresistible Curried Vegetable Wrap, 107
lemon juice
Basic Sugar-Free Iced Tea, 174
Fantastic French Dressing, 42
Fifteen-Minute Spring Vegetable and Feta Breakfast Hash, 88
Five-Ingredient Roasted Mackerel with Thyme and Lemon, 124
Guilt-Free Lemonade, 175
Instant Lemon Cheesecake Yogurt Parfaits, 66
Rich No-Potato Clam Chowder, 94
Skinny Tuna Pasta with Shirataki Noodles, 130
Sugar-Free Natural-Ingredient Gummy Bears, 168
lime
Luscious Key Lime Pie Smoothie with a Secret Ingredient, 64
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
M
macadamia nuts, for Best BBQ Nuts, 150
mackerel, as Five-Ingredient Roasted Mackerel with Thyme and Lemon, 124
maple syrup
Homemade Sugar-Free Maple Syrup, 52
Luscious Low-Sugar French Toast, 71
marmalade
Low-Sugar Cinnamon Raisin Bread, 54
Low-Sugar Orange Marmalade, 48
Nutritious Brie, Orange, and Walnut Wrap, 113
Supreme Orange Creamsicle Shake, 179
mayonnaise
Cozy Cheeseburger Wrap, 112
Effortless Egg Salad Sandwich, 105
Five-Ingredient BLT Lettuce Wrap, 114
Foolproof One-Minute Mayo, 41
Terrific Teriyaki Pork Sandwich, 108
meatloaf, as A-Cinch-to-Make Meatloaf in a Mug, 135
mint leaves, for Mighty Mint Lassi, 178
Monterey Jack cheese, for Wholesome Corn-Free Spinach and Artichoke “Corn” Muffins, 74
mousse, as Quick and Rich Low-Sugar Chocolate Mousse, 156
mozzarella cheese
A-Cinch-to-Make Meatloaf in a Mug, 135
Better than Macaroni and Cheese, 126
Easy Broccoli “Tater Tots,” 147
Fabulous Pizza Focaccia for the Whole Family, 120
Five-Ingredient Mozzarella Chicken Wings, 127
Five-Ingredient Overnight Sausage and Egg Breakfast Casserole, 83
Fuss-Free, Starch-Free Lasagna, 122
Quick Gluten-Free Microwave Pizza, 119
Quick Pizza Omelet, 80
The Ultimate Mason Jar Salad, 104
muffins
Hearty Breakfast Muffins with Bacon and Cheese, 75
Scrummy Streusel-Topped Blueberry Muffins, 76
Splendid Sun-Dried Tomato, Basil, and Pine Nut Muffins, 72
Two-Minute Mile-High English Muffin in a Mug, 56
Wholesome Corn-Free Spinach and Artichoke “Corn” Muffins, 74
mushrooms
Easy Breakfast Burrito, 84
Easy Cauli Rice Mushroom and Parmesan Risotto, 142
mussels
Cauli Rice Seafood Paella, 138
Easy Bouillabaisse, 91
N
nut butters
Five-Ingredient Sugar-Free Chocolate Hazelnut Spread, 46
Flourless Four-Ingredient Peanut Butter Cake in a Mug, 166
Joyful Chocolate Almond Smoothie, 65
overview of, 31
Perfect Five-Ingredient Peanut Butter Bread, 55
Simple and Succulent Satay Sauce, 44
Starch-Free Hot Cereal, 70
nutritional yeast
Easy Cauli Rice Mushroom and Parmesan Risotto, 142
Just Like Tortilla Chips, 145
O
olive oil
Bold Beef Salad, 102
Easy Bouillabaisse, 91
Fabulous Pizza Focaccia for the Whole Family, 120
Fantastic French Dressing, 42
Fifteen-Minute Spring Vegetable and Feta Breakfast Hash, 88
Five-Ingredient Mozzarella Chicken Wings, 127
Foolproof One-Minute Mayo, 41
Pasta-Free Minestrone with Ham, 96
Quick Chicken Fajita Pasta, 132
Quick Raspberry Vinaigrette, 43
Skinny Tuna Pasta with Shirataki Noodles, 130
Sugar-Free, Starch-Free Pie Crust, 58
Vegan Sugar-Free, Starch-Free Pie Crust, 59
olives
Easy Breakfast Burrito, 84
Greek Salad with Chicken and Strawberries, 100
Quick Pizza Omelet, 80
onions
Cauli Rice Seafood Paella, 138
Comforting Chicken Zoodle Soup, 90
Easy Bouillabaisse, 91
Fuss-Free, Starch-Free Lasagna, 122
Greek Salad with Chicken and Strawberries, 100
Pasta-Free Minestrone with Ham, 96
Quick Chicken Fajita Pasta, 132
Quick Chorizo and Cauliflower Breakfast Hash, 86
Quick Tuna Satay Sandwich, 106
Rich No-Potato Clam Chowder, 94
Skinny Tuna Pasta with Shirataki Noodles, 130
Terrific Teriyaki Pork Sandwich, 108
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
orange juice, for Sugar-Free Natural-Ingredient Gummy Bears, 168
orange marmalade
Low-Sugar Cinnamon Raisin Bread, 54
Low-Sugar Orange Marmalade, 48
Nutritious Brie, Orange, and Walnut Wrap, 113
Supreme Orange Creamsicle Shake, 179
orange peel, for Easy Bouillabaisse, 91
P
paella, as Cauli Rice Seafood Paella, 138
pancakes, as Super-Healthy Waffles (or Pancakes), 62
parfaits, as Instant Lemon Cheesecake Yogurt Parfaits, 66
Parmesan cheese
The Easiest Spaghetti Bolognese, 134
Easy Cauli Rice Mushroom and Parmesan Risotto, 142
Four-Ingredient Creamy Curried Chicken Sauce with Mashed Cauliflower, 140
Fuss-Free, Starch-Free Lasagna, 122
One-Minute Omelet in a Mug, 79
Pasta-Free Minestrone with Ham, 96
pasta, substituting, 32
peanut butter
Flourless Four-Ingredient Peanut Butter Cake in a Mug, 166
Perfect Five-Ingredient Peanut Butter Bread, 55
Simple and Succulent Satay Sauce, 44
peanuts, for Simple and Succulent Satay Sauce, 44
pecans
Best BBQ Nuts, 150
Bold Beef Salad, 102
Five-Ingredient Avocado, Bleu Cheese, and Pecan Salad, 98
Grain-Free Granola, 68
Scrummy Streusel-Topped Blueberry Muffins, 76
pepperoni
Quick Gluten-Free Microwave Pizza, 119
Quick Pizza Omelet, 80
pie
Apple Pie–Infused Water, 176
Guilt-Free Pumpkin Pie, 159
Luscious Key Lime Pie Smoothie with a Secret Ingredient, 64
Sugar-Free, Starch-Free Pie Crust, 58
Vegan Sugar-Free, Starch-Free Pie Crust, 59
pine nuts, for Splendid Sun-Dried Tomato, Basil, and Pine Nut Muffins, 72
pizza
Fabulous Pizza Focaccia for the Whole Family, 120
Quick Gluten-Free Microwave Pizza, 119
Quick Pizza Omelet, 84
plant-based proteins, 32
popcorn, as Magic Cauliflower Popcorn, 146
pork chops, for Starch-Free Wiener Schnitzels, 128
pork, shredded, for Terrific Teriyaki Pork Sandwich, 108
psyllium husk powder
Easy Broccoli “Tater Tots,” 147
Easy Fluffy Bread, 53
Low-Sugar Cinnamon Raisin Bread, 54
overview of, 30
Quick Gluten-Free Microwave Pizza, 119
Savory Ricotta Butternut Squash Tart, 118
Single-Serve Tortilla, 60
Starch-Free Wiener Schnitzels, 128
Sugar-Free, Starch-Free Pie Crust, 58
Two-Minute Mile-High English Muffin in a Mug, 56
Vegan Sugar-Free, Starch-Free Pie Crust, 59
pumpkin
Fifteen-Minute Thai-Inspired Pumpkin Soup, 92
Guilt-Free Pumpkin Pie, 159
Healthy PSL (Pumpkin Spice Latte), 182
R
radishes, for Fifteen-Minute Spring Vegetable and Feta Breakfast Hash, 88
raisins, for Low-Sugar Cinnamon Raisin Bread, 54
raspberries
Quick Raspberry Vinaigrette, 43
Two-Minute Raspberry Cream Cheese Breakfast in a Mug, 78
ricotta cheese, for Savory Ricotta Butternut Squash Tart, 118
rum
Quick and Rich Low-Sugar Chocolate Mousse, 156
Rich Sugar-Free Eggnog, 183
S
saffron
Cauli Rice Seafood Paella, 138
Easy Bouillabaisse, 91
salads
Bold Beef Salad, 102
Chef’s Salad with Bacon, 97
Effortless Egg Salad Sandwich, 105
Five-Ingredient Avocado, Bleu Cheese, and Pecan Salad, 98
Greek Salad with Chicken and Strawberries, 100
Quick Tuna Satay Sandwich, 106
Terrific Teriyaki Pork Sandwich, 108
The Ultimate Mason Jar Salad, 104
salmon, for Five-Ingredient Salmon Dill Quiche, 116
sandwiches
Effortless Egg Salad Sandwich, 105
Quick Tuna Satay Sandwich, 106
Terrific Teriyaki Pork Sandwich, 108
satay sauce
Simple and Succulent Satay Sauce, 44
Quick Tuna Satay Sandwich, 106
sausage, for Five-Ingredient Overnight Sausage and Egg Breakfast Casserole, 83
schnitzels, as Starch-Free Wiener Schnitzels, 128
seafood mix, for Cauli Rice Seafood Paella, 138
sesame seeds
Stellar Spinach and Cream Cheese Wrap, 110
Terrific Teriyaki Pork Sandwich, 108
sherry, for No-Sugar Teriyaki Sauce, 40
shirataki pasta
The Easiest Spaghetti Bolognese, 134
overview of, 33
Pasta-Free Minestrone with Ham, 96
Quick Chicken Fajita Pasta, 132
Skinny Tuna Pasta with Shirataki Noodles, 130
sirloin, for Bold Beef Salad, 102
smoothies
Joyful Chocolate Almond Smoothie, 65
Luscious Key Lime Pie Smoothie with a Secret Ingredient, 64
soups
Comforting Chicken Zoodle Soup, 90
Easy Bouillabaisse, 91
Fifteen-Minute Thai-Inspired Pumpkin Soup, 92
Pasta-Free Minestrone with Ham, 96
Rich No-Potato Clam Chowder, 94
sour cream
Chef’s Salad with Bacon, 97
Easy Sugar-Free Vanilla Ice Cream, 155
Five-Ingredient Heaven and Hell Cheesecake, 158
soy sauce
Low-Sugar Sweet and Sour Sauce, 38
No-Sugar Teriyaki Sauce, 40
spices and seasonings, 33
spinach
Five-Ingredient Avocado, Bleu Cheese, and Pecan Salad, 98
Stellar Spinach and Cream Cheese Wrap, 110
Wholesome Corn-Free Spinach and Artichoke “Corn” Muffins, 74
sprouts
Irresistible Curried Vegetable Wrap, 107
Luscious Key Lime Pie Smoothie with a Secret Ingredient, 64
squash
as pasta substitute, 32
Savory Ricotta Butternut Squash Tart, 118
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136
stevia
Basic Sugar-Free Iced Tea, 174
Creamy No-Sugar Hot Chocolate, 180
Crunchy One-Bowl, Five-Ingredient Cookies, 164
Easy Fluffy Bread, 53
Easy Fudgy Brownies, 162
Easy Sugar-Free Strawberry Jam, 50
Guilt-Free Lemonade, 175
Healthy PSL (Pumpkin Spice Latte), 182
Instant Lemon Cheesecake Yogurt Parfaits, 66
Low-Sugar Cinnamon Raisin Bread, 54
Low-Sugar Milk Chocolate, 171
Low-Sugar Orange Marmalade, 48
Low-Sugar Sweet and Sour Sauce, 38
Luscious Low-Sugar French Toast, 71
Mighty Mint Lassi, 178
Quick and Rich Low-Sugar Chocolate Mousse, 156
Quick Raspberry Vinaigrette, 43
Rich Sugar-Free Eggnog, 183
Scrummy Streusel-Topped Blueberry Muffins, 76
Simple and Succulent Satay Sauce, 44
Sugar-Free Natural-Ingredient Gummy Bears, 168
Super-Healthy Waffles (or Pancakes), 62
Supreme Orange Creamsicle Shake, 179
Truly Sugar-Free White Chocolate, 172
Two-Minute Raspberry Cream Cheese Breakfast in a Mug, 78
strawberries
Easy Sugar-Free Strawberry Jam, 50
Greek Salad with Chicken and Strawberries, 100
sugar
agave syrup, 22
brain and, 11
brown sugar, 21
cardiovascular system and, 12
cellulose, 23
contemporary diets and, 9
corn syrup, 22
dairy products, 28
diabetes and, 14
disaccharides, 19
evaporated cane juice, 21
food industry and, 10
galactose, 19
glycogen, 23
gut flora and, 13
high-fructose corn syrup, 24
honey, 22
inverted sugar syrup, 22
liver and, 15
maple syrup, 22
molasses, 22
monosaccharides, 18
organic sugar, 20
raw sugar, 21
reduction, importance of, 9
refined sugar, 20
sorghum, 23
sucanat, 20
sucrose, 20
turbinado sugar, 21
weight and, 14
sunflower seeds, for Grain-Free Granola, 68
sweet and sour sauce
Easy Breakfast Burrito, 84
Low-Sugar Sweet and Sour Sauce, 38
Swiss cheese
Five-Ingredient Salmon Dill Quiche, 116
Hearty Breakfast Muffins with Bacon and Cheese, 75
T
tater tots, as Easy Broccoli “Tater Tots,” 147
tea, as Basic Sugar-Free Iced Tea, 174
teriyaki sauce
No-Sugar Teriyaki Sauce, 40
Terrific Teriyaki Pork Sandwich, 108
thickeners, 33
tomatoes, canned
Easy Bouillabaisse, 91
Pasta-Free Minestrone with Ham, 96
Tasty Taco Casserole, 143
tomatoes, cherry, for Five-Ingredient BLT Lettuce Wrap, 114
tomatoes, diced
Cozy Cheeseburger Wrap, 112
Five-Ingredient Overnight Sausage and Egg Breakfast Casserole, 83
tomatoes, sun-dried
Skinny Tuna Pasta with Shirataki Noodles, 130
Splendid Sun-Dried Tomato, Basil, and Pine Nut Muffins, 72
tomatoes, wedged
Chef’s Salad with Bacon, 97
Greek Salad with Chicken and Strawberries, 100
tomato paste
Cauli Rice Seafood Paella, 138
Fuss-Free, Starch-Free Lasagna, 122
Low-Sugar Sweet and Sour Sauce, 38
Quick Chicken Fajita Pasta, 132
Quick Gluten-Free Microwave Pizza, 119
tomato sauce
The Easiest Spaghetti Bolognese, 134
Five-Ingredient Sugar-Free Ketchup, 39
Fuss-Free, Starch-Free Lasagna, 122
Quick Pizza Omelet, 80
tortillas
Cozy Cheeseburger Wrap, 112
Easy Breakfast Burrito, 84
Nutritious Brie, Orange, and Walnut Wrap, 113
Irresistible Curried Vegetable Wrap, 107
Just Like Tortilla Chips, 145
Single-Serve Tortilla, 60
Stellar Spinach and Cream Cheese Wrap, 110
tuna
Quick Tuna Satay Sandwich, 106
Skinny Tuna Pasta with Shirataki Noodles, 130
V
veal, for Starch-Free Wiener Schnitzels, 128
vegetable stock
Easy Cauli Rice Mushroom and Parmesan Risotto, 142
Pasta-Free Minestrone with Ham, 96
vinaigrette
Bold Beef Salad, 102
Five-Ingredient Avocado, Bleu Cheese, and Pecan Salad, 98
Greek Salad with Chicken and Strawberries, 100
Quick Raspberry Vinaigrette, 43
The Ultimate Mason Jar Salad, 104
W
waffles, as Super-Healthy Waffles (or Pancakes), 62
walnuts
Easy Fudgy Brownies, 162
Nutritious Brie, Orange, and Walnut Wrap, 113
The Ultimate Mason Jar Salad, 104
watercress
Fifteen-Minute Spring Vegetable and Feta Breakfast Hash, 88
whey protein powder
Crunchy One-Bowl, Five-Ingredient Cookies, 164
Easy Fluffy Bread, 53
Fabulous Pizza Focaccia for the Whole Family, 120
Low-Sugar Cinnamon Raisin Bread, 54
overview, 31
Perfect Five-Ingredient Peanut Butter Bread, 55
Super-Healthy Waffles (or Pancakes), 62
white chocolate, as Truly Sugar-Free White Chocolate, 172
wine, for Easy Cauli Rice Mushroom and Parmesan Risotto, 142
wraps
Cozy Cheeseburger Wrap, 112
Five-Ingredient BLT Lettuce Wrap, 114
Irresistible Curried Vegetable Wrap, 107
Nutritious Brie, Orange, and Walnut Wrap, 113
Stellar Spinach and Cream Cheese Wrap, 110
X
xanthan gum, 33
Easy Sugar-Free Strawberry Jam, 50
Low-Sugar Sweet and Sour Sauce, 38
Luscious Key Lime Pie Smoothie with a Secret Ingredient, 64
Y
yogurt
Instant Lemon Cheesecake Yogurt Parfaits, 66
Luscious Key Lime Pie Smoothie with a Secret Ingredient, 64
Mighty Mint Lassi, 178
Z
zoodles, for Comforting Chicken Zoodle Soup, 90
zucchini
Comforting Chicken Zoodle Soup, 90
Fifteen-Minute Spring Vegetable and Feta Breakfast Hash, 88
Fuss-Free, Starch-Free Lasagna, 122
Irresistible Curried Vegetable Wrap, 107
as pasta substitute, 32
Vegetarian Eggplant Curry with Cauli Basmati Rice, 136