Natural Changes To Your Meal Prep This Summer

Lemonade LR
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When it comes to planning summer meals adding in more natural elements into your summer diet is a healthy way to help give you the energy you will require for your summer activities, reduce winter weight gain, and provide your body with the nutrients and vitamins it needs. 

Often during summer, our bodies crave healthier food options and since there is an abundance of fresh fruit and vegetables to choose from it shouldn’t be too hard to keep healthy. However, just because we have more healthier options on our shelves doesn’t mean that your sweet tooth disappears.

Although we know that we can make healthier choices in summer, we do still look for sugary alternatives when the craving hits us. Finding ways to satisfy these cravings without raiding the sweet cupboard will help keep up your energy naturally and enjoy a healthier summer.

When looking for something sweet to snack on, try the following alternatives to satisfy that sweet tooth:

Fruit is a great alternative to a sugar treat. Naturally sweet and high in fibre, fruit allows you to enjoy healthy sugar while staying healthy. Berries are a great substitute for sweets, and even though they are sweet their high fibre means that they are low in sugar.

Tricking your sweet tooth with Canderel Xylitol. Canderel Xylitol is an all-natural plant-based sugar alternative that tastes, looks, and crunches like sugar but offers less calories. It is a sucrose-free sugar replacer crafted from birch wood and is also found naturally in small amounts in some fruits and vegetables such as plums, strawberries, and pumpkins. It is Keto friendly and kinder to your teeth. “By using a sugar alternative such as Canderel Xylitol in baking, hot drinks, and anything else you would use sugar for, one can lower the calories consumed whilst still meeting one’s sweet cravings more naturally,” says Rajnish Ohri,

Yoghurt has been linked to helping to regulate appetites and control cravings. Enjoying a high-protein yoghurt as an afternoon snack can keep you fuller for longer while enjoying less cravings.

Increase your intake of water to keep hydrated. Dehydration can be a cause of sugar cravings. Without enough water, your liver cannot release glycogen and other components of your stored energy, which creates a craving for sugar. 

A smoothie is a quick snack to curb the craving. The sweet fruit with the filling qualities of the yoghurt will help while providing a nutritional option. 

Managing your sweet tooth doesn’t mean that you have to forego everything you enjoy, it’s more about giving your body the chance to enjoy healthy alternatives as well. A sugar substitute such as Canderel Xylitol gives you the option to still enjoy baked goods and a sweet cup of tea without the added sugar. You may not taste the difference, but your body certainly will feel the difference. 

Keto Friendly Breakfast waffles
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  • 1 ¼ cup Coconut flour
  • 1 Tbsp Canderel Xylitol
  • 1 Egg beaten
  • ¼ cup Heavy Cream
  • ¼ cup Water
  • 1 tsp Vanilla Extract
  • 2 Tbsp vegetable oil

Preheat and prep your waffle maker as designated by the instructions from the manufacturer. 

In a medium mixing bowl, combine the baking mix and the sugar alternative. If using the alternative flours, then be sure to add the baking soda here. Next, in a smaller bowl, whip together the beaten egg and the heavy cream.

Then stir in the water. Add the contents from the second bowl (egg etc.) to the first bowl and then add the vanilla extract and oil. Do not over-mix. Cook your waffles as designated by the instructions from the manufacturer.

Keto Chocolate Cake
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  • 4 eggs large
  • ½ cup unsalted butter melted and slightly cooled
  • ½ cup Canderel Xylitol
  • 1 teaspoon vanilla extract
  • 1 cup almond flour
  • ½ cup unsweetened cocoa powder
  • ½ teaspoon salt
  • ½ teaspoon baking soda
  • ½ cup softened butter
  • 3 cups Canderel Xylitol
  • Canderel Gorgeous milk Chocolate
  • Vanilla extract
  • 3-4 Tbsp Greek Yogurt

Preheat oven to 165 degrees C. Generously grease an 8×8 baking dish with butter or line with parchment paper and spray with non-stick spray.

In a bowl, whisk together the eggs, melted butter, xylitol, and vanilla extract.

Gradually whisk in the almond flour and cocoa powder and finish up by adding in the salt and baking soda and mix, making a thick batter.

Pour cake batter into the prepared pan and smooth out the top with a spatula. Bake until the centre is set, and a toothpick inserted in it comes out clean, 20 – 25 minutes.

Let the cake cool in the pan completely before frosting.


Whip butter to make it fluffy, add Canderel Xylitol to the butter and cream together. Stir in Canderel chocolate melted at room temperature and add vanilla extract. Add a tablespoon of Greek yoghurt to blended chocolate and add additional yoghurt one tablespoon at a time if the mixture is too thick or a teaspoon of xylitol when too thin until desired texture is achieved.

Pineapple Smoothie
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  • 1 frozen banana
  • 2 cups frozen pineapple
  • ¾ cup pineapple juice
  • 140g plain Greek yogurt
  • ¼ cup coconut milk
  • 2 Canderel with Xylitol sticks
  • 1 scoop collagen or protein powder optional

Add all ingredients to a blender and blend until smooth. Pour into glasses and garnish with pineapple wedges if desired before serving.

Zero added sugar Lemonade
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  • ½ cup Xylitol
  • 1 cup Freshly squeezed Lemon Juice (bottled lemon juice may have sugar added to it) You will need 4-6 lemons juiced.
  • Ice
  • 2L Water / Sparkling water
  • Optional – lime juice 3-4 tbsps., mint sprigs and/or sliced lemons for garnish.

Start by squeezing the juice out of your lemons.

Transfer the juice to a large pitcher. If adding lime juice to the recipe, do so now. In another pitcher, the one you will serve or store your beverage in, place the amount of ice that you desire.

Pour the lemon juice over the ice and fill the pitcher with water, add Xylitol and stir until nicely mixed in. Garnish with lemons/mint if desired.

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