Manual Live the Sugar-Free Life: Sugar-Free and Guilt-Free Cookbook

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• Tuck into chocolate puddings and cakes guilt free with these low-carb recipes from an NHS expert
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All this, and it's lower in fat and calories than traditional versions. These make great individual party desserts, or make it in an 8-inch square pan.

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We love it with extra wafers. Recipe: Layered Carrot Cake. For this healthier version of carrot cake, we reduced the fat in the batter by using less vegetable oil and sugar, yet it is still as moist as traditional cakes. We also reduced the butter and used reduced-fat cream cheese for the frosting, without losing the flavor!

Recipe: Lemon-Cheesecake Bars. These lemony bars are a great make-ahead treat. Use fresh orange juice and zest instead of lemon for a different flavor profile. Recipe: Chocolate Fudge Pie. You won't believe this rich chocolate pie is lightened. Better yet, it only requires four ingredients.

Garnish the pie with fresh raspberries. Recipe: Cherry Bread Pudding. Cherry Bread Pudding puts a guilt-free spin on a classic dessert. Tart cherries can help boost melatonin in the brain to regulate natural sleep patterns and ease jet lag. Add some toasted slivered almonds for a crunchy garnish, if you wish.

Recipe: Chocolate-Oatmeal Parfaits.

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A homemade chocolate pudding is even more luscious yet still light when layered with oatmeal granola and whipped topping. Recipe: Peach-Rhubarb Crisp. Rhubarb adds fresh, tart flavor to the crisp, and peaches yield healthy antioxidants and other phytochemicals as well as a sweet taste. Serve this dish warm with low-fat vanilla ice cream, vanilla yogurt, or low-fat whipped topping.

Recipe: Dark Chocolate-Bourbon Tarte. Best of all, it cures any chocolate craving. Recipe: Vanilla Ice Milk. Ice milk has the same creamy vanilla taste as ice cream, but using milk instead of cream makes it light. This simple 6-ingredient recipe is the perfect treat to create in your ice cream maker without worrying about your waistline.

Recipe: Lightened Chocolate-Coffee Cheesecake. Chocolate and coffee flavors mingle perfectly in this sinfully delicious cheesecake. The only thing missing is the guilt. Recipe: Key Lime Pie. As the weather gets warmer, cool down with a classic summer treat! These sweet-tart key lime pie recipes will have your guests diving in for another bite.

This first slice of tropical heaven offers the best of both worlds—rich, creamy texture with fewer fat grams. Don't be tempted to substitute bottled lime juice—it doesn't compare to fresh.

My eldest, Holly, 15, is a really keen cook and she loves it. What would you make if you only had five minutes? Something with eggs, such as a frittata or an omelette. Deliciously Ella or decadently Nigella? Deliciously Ella, definitely. Why should people be penalised financially for trying to be healthier? Your food philosophy? Your three essential ingredients? Eggs, quinoa — which I use in lots of things — and spelt flour. Most underrated ingredient?

Eating it is like chewing wood. I admit to making kale crisps, though — strictly minus the tough stems. We all need a little crunchy, salty something to snack on sometimes. If you could have only one cookbook, what would it be? We are all speeding around, trying our best to cook and eat healthily and feed our bodies what they need. I am in a hurry. Most of the time. Turn the page to find out more. It seems as though not only dietitians and chefs but also a whole gang of bloggers and home-cooks are on Instagram and Twitter, telling us what and what not to eat, giving us their version of the latest superfood diet and what to do about yo-yoing blood sugar.

I want fast, I want tasty, I want healthy. Quick, quick, slow. Try to avoid convenience foods such as ready meals, prepared sauces and shop-bought cakes and biscuits.

Just get into the habit of checking the ingredients of anything you buy in a packet or tin. For example, look for cans of beans without added salt and sugar. Sugar is the big concern. The latest guidelines from the World Health Organisation say that our intake of free sugars that means added sugars, not the natural sugar in foods such as fruit and milk should make up less than ten per cent of our total calorie intake.

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Ideally, it should be below five per cent — or about six teaspoons a day. Avoid refined white sugar and when you do bake a sweet treat, use honey or dried fruit instead. Sweeten cakes with naturally sweet vegetables such as carrots and beetroot.

This might sound odd at first, but they taste amazing — try the Courgette Cake, the Carrot, Apple and Walnut Cupcakes or the Chocolate and Beetroot Traybake on the following pages. Calories optional. Cooking from the recipes in the book will help to keep you on the straight and narrow — avoiding sugar and refined carbs and eating plenty of smart carbs, veggies and good protein. If you want to lose weight, have a look at the 5-week planner in the book for menus that will gradually reduce your calorie count and your sugar intake.

Guilt-free snacking. Fiona, my nutritionist, advises three small meals a day with a couple of snacks in between. Make a plan. Planning is key when time is short and you need a good meal on the table quickly. Get the whole family involved and ask them what they would like to eat.

Ask them to look through the book and pick out the dishes they fancy! There are plenty of yummy soups and salads and tasty snacks — even my favourite nachos! Eating well has never tasted so good! Everyone is talking about blood sugar nowadays. Check out her answers below. What is the best way of eating to keep my blood sugar under control?

Eat little and often, choose smart carbs and cut out refined foods such as white sugar, white flour and so on. Watch your portion size, keep your weight within the ideal range and keep active. Clean eating means eating foods that are as close to the way that nature delivers them as possible.

Eating clean simply means basing your diet around wholefoods that are unprocessed or minimally processed, in season and — as much as possible — locally grown and organic.