2NDVERSION

VALENTINAARRIAGADA

RECIPES
HEALTHY
SUGAR FREE
LEAVE ASIDE THE MYTHS...
ENJOYEATINGINAWAY
HEALTHYANDSUGAR-FREE
RECIPES
HEALTHY
SUGAR FREE

VALENTINA
AR R IAGADA
NutritionistandHealth
Coach.
ExpertinMethodologiesof
TransformationofHabitsand
ConsciousEating.
Co-founderofthe
balanceprograms,and
theZeroSugarChallenge.
ProgramFacilitatorin
SchoolsandOrganizations.
RadioPanelist.

SOME WORDS FROM THE AUTHOR

THEY HAVE MADE US BELIEVE THAT EATING HEALTHY IS

BORING. DARE TO LET GO OF THIS BELIEF!

FUN MEALS CAN BE PREPARED AND

DELICIOUS WHILE STAYING IN LINE WITH
HEALTHY. FROM DESSERTS TO SOUPS AND
COLATIONS.

THIS BOOK AIMS TO BE A GUIDE FOR THOSE WHO

DO YOU WANT TO START A DIET WITHOUT
SUGAR AND THEY DON'T WANT TO FALL INTO THE ROUTINE. YOU
WE DELIVER A SERIES OF RECIPES SO THAT
INDEX OF
RECIPES
BREAKFAST
Pg. 4 - Banana Pancakes.
Pg. 5 - Orange Muffin.
Pg. 6 - Plum Brownie.
Whole Wheat Bread.
Pg. 8 - Oatmeal with Cinnamon.
Page 8 - Chocolate Porridge without Egg.
Pg. 9 - Microwaved Cake.

SNACK
Pg. 10 - Lemon Pie.
Page 11 - Oat Biscuit.
Pg. 12 - Coconut candies.

Page 13 - Seed Dip.

Pg. 13 - Chocolate Balls.

LUNCH / DINNER
Pg. 14 - Stuffed Peppers.
Page 15 - Shrimp Sauce.
Pg. 16 - Vegetable Cream
Pg. 17 - Roasted Vegetables
Pg. 18 - Italian Squash Stew.
Page 19 - Mexican Style Meat
Page 20 - Turkey and Pumpkin Lasagnette.
Pg. 21 - Tuna Croquettes.
Pg. 22 - Tuscan Chicken.
 Banana pancakes
Meal time: Breakfast
Porciones: 1 • Tamaño de la porción: 3 - 4 panqueques

Ingredients
1/2 cup of oat flour or ground oats. 1/2 teaspoon of baking powder.
1 large whole egg or two small ones. 1 teaspoon of oil.
1/2 cup of skim milk. 1 tablespoon of ground flaxseed (optional).
1/2 ripe banana or 1/2 cup of blueberries 1 1/2 tsp. of cinnamon (optional).
natural.

Instructions
1) Blend all the ingredients.

2) Put a pan to heat with very little oil.

Add the batter to the pan and cook on both sides. The number of pancakes
3) Itwilldependonthesizeofthefryingpanandthethicknessofthese.

Serve the pancakes with 1 tablespoon of sugar-free jam or diet spread.

4)
Ifyouwanttocomplementyourbreakfast,youshouldeatsomethinginadditiontothepancakes.

adairyproduct(yogurtormilk)andaservingoffruit.
 Orange Muffin
Meal time: Breakfast
12

Ingredients
2 eggs. 1/4 teaspoon of salt.
1/4 cup of oil. 1/2 cup of dried cranberries (or raisins).
1/2 cup of tagatose. 1 tablespoon of baking soda.
1 tablespoon of orange extract (optional). 1 tablespoon of apple cider vinegar.
1 tablespoon of orange zest. 1 unit of unsweetened light yogurt.
1 1/2 cups of oat flour. Orange zest.

Instructions
Preheat the oven to 180°C. In a bowl, beat the eggs, oil, and tagatose until
1) everything was integrated. Then, add the orange extract, orange zest and mix.
good.

Add the flour and salt and then add the cranberries. Stir until everything is mixed.
2) Add the baking soda and the apple cider vinegar on top and mix gently.

Ifyouareusingasiliconemoldortin,greaseitwithalittleoil(itisnotnecessaryifyouput
3) inside the muffin liners). Pour the mixture evenly into the molds. Bake
for 10-15 minutes or until a stick inserted comes out clean. Remove from the oven and
let cool.

For the glaze, mix the Greek yogurt and orange zest in a small bowl. Wait
4) until the muffins are completely cool and then pour the orange glaze over them.
 Plum Brownie
Meal time: Breakfast or afternoon snack
Porciones: 10 • Tamaño de la porción: 1 - 2 unidades

Ingredients
1/2 cup of hydrated dried plums (2 hrs.) 1/2 cup of oat flour.
2 eggs. 3 tablespoons of cocoa powder.
1/4 cup of oil. 1/2 teaspoon of baking powder.
1/2 cup of skim or plant-based milk. 1/2 teaspoon of baking soda.
1/2 cup of tagatose powder or sweetener 1/2 teaspoon of apple cider vinegar.
sugar-free.

Instructions
1) Preheat the oven to 180 degrees. Blend the plums until they become like a puree.

Add the eggs, the tagatose, the oil, the milk, and the cocoa and blend until it
2)
mixeverything.

Add the baking powder and the flour. Mix until everything is well integrated.
3)
Add the baking soda and the apple cider vinegar on top and mix gently.

Place the mixture in a silicone mold or a greased metal one and bake for 25 -
4)
30 minutes. Cut the complete preparation into 10 parts.

Accompany breakfast with a dairy product or a serving of fruit.

 Whole Wheat Bread
Meal time: Breakfast
Porciones: 6 • Tamaño de la porción: 1 unidad

Ingredients
2 cups of whole wheat flour. 2 tablespoons of baking powder.
1/2 cup of oat flour. 2 tablespoons of honey.
1/2 tablespoon of salt. 3 tablespoons of olive oil.
1 cup of warm skim milk. 1 tablespoon of flaxseeds (optional).

Instructions
Preheat the oven to 180 degrees.Add whole wheat flour, oats, and in a large bowl.
1) salt. Mix.

In the cup, mix the milk with the honey and add the yeast. Let it rest for 6-7.
2) minutes.
Make a hole in the middle of the flour mixture and add the cup of milk along with the
3) Yeast. Knead until everything is integrated. Then add the oil and continue kneading.

If the dough is too dry, add 1 tablespoon of warm water, and if it is too wet, add
more oat flour. Knead until the dough bounces back when pushed. Leave
Let the dough rest for 1 hour in a dark and warm place.
After the hour, shape the dough by hand and sprinkle with flaxseed on top if desired.
5) Bake on a tray for 8 - 10 minutes or until the edges of the bread are golden.
Remove from the oven and let it rest.

Before baking, each bread can be decorated with sesame, oregano, merquen, or any other
species that is desired.
 Oatmeal with Cinnamon
Meal time: Breakfast
1

Ingredients
4 tablespoons of whole or traditional oats.
1 cup of water or skim milk.
1 whole egg.
½ banana for decoration or ½ cup of Stevia fruit
in drops to taste.
½ teaspoon of cinnamon.

Instructions
In a small pot, add all the ingredients except the banana and put it over medium heat.
1) stirring until the oatmeal thickens.
Remove from the heat, add the stevia and stir again. Decorate with mashed banana, seeds or the
2) fruit of your preference.

Chocolate Porridge without Egg

Meal time: Breakfast
1

Ingredients
4 tablespoons of whole, instant oats.
1 tablespoon of chia.
1 tablespoon of flaxseed.
½ tablespoon of unsweetened cocoa powder.
2 tablespoons of powdered milk or protein.
Stevia in drops to taste

In a bowl, place oats, chia, flaxseed, and chocolate.Add freshly boiled water until
that the ingredients are not visible and let rest for 5 minutes.

incorporate 2 tablespoons of hot water, the stevia and the milk powder or protein and mix again
2) Stir.Add seeds and cranberries to taste.
 Quick Queue to the Microwave
Meal time: Breakfast or snack
Porciones: 1 • Tamaño de la porción: 1 unidad

Ingredients
2 tablespoons of coconut or oat flour. 1 egg or 2 egg whites.
½ teaspoon of baking powder. 15 drops of Stevia.
1 tablespoon of skim milk. 1 tablespoon of oil.
2 tablespoons of cocoa powder. 1 teaspoon of vanilla extract.

Instructions
In a microwave-safe bowl, add the dry ingredients and stir.
1)
very good.

2) Add the rest of the ingredients and stir until everything is well combined.

Place in the microwave for 2 minutes and check that it is dry. If not, add 1.
3) onemoreminute.

You can unmold or eat from the same bowl with a spoon.You can also
4) decorate with spread, jam or with a sugar-free syrup.
 Lemon Pie
Meal time: Snack
9-10

Ingredients
Base Filling
3/4 cup of oat flour. 3 yolks + 1 whole egg.
1/4 cup of tagatose. ½ cup of cornstarch.
1 egg. 1 cup of skim milk.
2 tablespoons of coconut oil. 1/2 cup of lemon juice.
Merengue. Zest of a lemon.
3 egg whites. 1/2 cup of tagatose.
1/3 cup of tagatose. 1 teaspoon of vanilla extract

Instructions
For the dough: Mix the oats, flour, chocolate, and tagatose.Add the egg, the oil.
of coconut and skim milk. Knead until it becomes a compact dough like Play-Doh.
Cover a tartlet mold and bake for 10 minutes at 180 degrees.

For the filling: In a pot, mix the egg, the yolks, and the cornstarch (very well trying not to
2) leave lumps).Add the milk, lemon juice, and zest. Once it is well mixed
bring to high heat for about 10 minutes, stirring constantly, and as soon as it boils and thickens
remove from heat and continue stirring to cool. Once it is at temperature
pour the preparation over the dough that should already be cold.

3) To fix the meringue, first beat the egg whites for 3 minutes or until they are
slightly raised.Add the tagatose and continue beating for 12-15 minutes. Put the
clearoutthefootandtaketothegrilluntilgoldenbrown.Itshouldberefrigeratedforacoupleof
hours before cutting.
 Oatmeal Cookies
Meal time: Breakfast or snack
Porciones: 8 • Tamaño de la porción: 1 unidad

Ingredients
2 cups of oat flour. 1/2 cup of raisins or cranberries.
2 cups of whole oats. 1 teaspoon of baking powder.
3 eggs. Zest of half an orange.
3 small bananas mashed with a fork. 3 tablespoons of oil.
1 teaspoon of vanilla extract

Instructions
1) Preheat the oven to 180 degrees.

Lightly beat the eggs and then add all the ingredients. Stir very
2)
welluntileverythingisintegratedandhastheappearanceofastickydough.

Using a spoon, portion the cookies onto a baking tray lined with parchment paper.
3)
About 8 large cookies should come out.

Bake for 15 minutes or until the edges are slightly golden (not
4)
completelygoldenbecauseotherwise,theywillbecomeveryhardwhentheycooldown.

Accompany with breakfast with a dairy product or a portion of fruit

 Coconut candies
Meal time: Snack
Porciones: 9 • Tamaño de la porción: 3 unidadades

Ingredients
1 ½ cup of shredded coconut.
2 egg whites.
½ cup of tagatose or any sweetener that caramelizes.

Instructions
Put the tagatose in a small skillet or pot over medium heat and stir with a spoon.
1) stick until it turns into candy

Beat the egg whites until they look like meringue and gradually add the caramel.
2) littlebylittle.
Add the grated coconut to the meringue in a rain-like manner. Gently fold until
3) thateverythingisintegrated.

4) The 'merengue' should drop a little which is normal.

Scoop onto a tray lined with baking paper. Bake in the oven for 7-10
5) minutes or until golden brown. Let cool before removing from the paper towel.
 Seed Dip
Meal time: Snack
Porciones: 15 • Tamaño de la porción: 4 cuchradas

Ingredients
1 cup of pumpkin seeds.
Extract of the juice of 1 lemon.
2 tablespoons of olive oil.
1 clove of garlic (or garlic powder).
1 handful of parsley.
Merquen (optional).

Instructions
1) Soak pumpkin seeds in water for at least 6 hours to activate them. Remove from
water and put them in the blender with the other ingredients. Blend until smooth
pasta.
(*)Accompany with 1-2 cups of cut vegetables in sticks (celery, zucchini or
carrots

Energy Balls
Breakfast
Porciones: 6 • Tamaño de la porción: 4 bolitas

Ingredients
1/2 cup of unsweetened dried plums.
1/4 cup of shredded coconut.
3 tablespoons of roasted peanuts.
1/2 teaspoon of almond extract.

Soak the plums overnight or for 4 hours in boiling water. Blend the peanuts.
1) until finely chopped (not powdered). Then, set aside. Blend the plums until
Leave a paste. If necessary, add a little water from the soaking. Next,
add the peanuts, coconut, and almond essence. Mix with a spoon until it is well combined
a"dough".Rollsmallballswithyourhandsandcoatthemincoconut.

To preserve them, store them in the refrigerator with a lid. Duration about 8-12 days.
 Stuffed Peppers
Meal time: Lunch or dinner
Porciones: 3 • Tamaño de la porción: 2 mitades

Ingredients
3 large bell peppers. 1/2 small jar of cheese.
1 small green onion. 1 tablespoon of oil.
1 clove of garlic. Cumin, salt, pepper.
2 jars of tuna in chunks in water. Parsley for decoration

Instructions
Clean the bell peppers, cut them in half.After removing all the seeds,
add salt and bake in a glass dish for 10 minutes in a medium oven (160-
170 degrees). Then, set aside.
Chop the garlic, the white and green parts of the green onion very small and sauté it in oil. It
2) sauté until the green part of the green onion is soft.Add the spices that are
desireandtakeoutofthefire.

In a bowl, add the scallions and well-drained tuna, mix and taste to see if
3) no salt. Cut the cheese into some large pieces and others small.Add
the cheese with the tuna and stir carefully so that the cheese does not liquefy

Then, add this mixture to the bell peppers.You can decorate with more cheese. Serve.
4) in the oven for 20-25 minutes at 180 degrees or until the bell pepper looks soft. Before
 Shrimp Sauce
Meal time: Lunch
Porciones: 3 • Tamaño de la porción: 1 cucharón

Ingredients
1/2 onion diced into cubes. 200 gr. or 1 package of tomato sauce.
1 clove of chopped garlic. 1 teaspoon of salt.
1/2 cup of coconut cream. 1 teaspoon of oil.
250 gr. of shrimp. Paprika powder and cilantro.

Instructions
Sauté the onion and garlic in oil. Once it is soft or transparent, add the salt and
1) paprika powder. Stir and then add the cream.

When it's almost boiling (with bubbles), add the shrimp and wait until it
2) put on pink ones, which is when they are cooked.

Add the tomato sauce and let it boil for 5 minutes. Turn off the heat and add the
3) chopped cilantro.

(*) Serve on hopefully whole grain pasta

 Vegetable Cream
Lunch - Dinner
Porciones: 5 • Tamaño de la porción: 250 cc. aprox. (un tazón)

Ingredients
1 chicken breast with bone. 1 unit of red paprika (optional).
1 large unpeeled Italian squash washed. 2 peeled carrots.
1 cup of diced sweet squash. Hi.
1/2 small onion. Pepper.

Instructions
Put only the chicken in a pot and add water until it is completely covered.
covered. Cook for about 15-20 minutes or until the chicken is cooked through.
complete.Takeoutthechickenandsetitaside.

Add the leftover cooking water, pumpkin, and carrot, and boil for 6-7 minutes.
2)
approximately or until they are more or less cooked.

3) Addtherestofthevegetablesandcookovermediumheatforabout10minutesoruntil
thesweetpotatoandthecarrotshouldbesoftandtheItaliansquashshouldbecooked.

Put all the vegetables in the blender and add one cup of the cooking broth.
4)
along with salt and pepper to taste.You can add more broth depending on the
consistency you want for your vegetable cream, The more broth you add,
the cream will be more liquid and the portion will be larger.
 Roasted Vegetables
Tiempo de comida:Almuerzo - Cena
Porciones: 2 • Tamaño de la porción: 1½ taza

Ingredients
1 eggplant sliced. 2 cloves of garlic in small squares.
1 Italian squash in slices. Hi.
1 red bell pepper in julienne (optional). Pepper.
1 green bell pepper in julienne Chili powder.
1 peeled carrot in slices. Paprika powder (optional).
1 scallion or green onion. Curry powder (optional).
2 tablespoons of olive oil.

Instructions
Mix the oil with the garlic, salt, and pepper in a bowl and stir along with the
1)
vegetables. Let it rest for 15 - 20 minutes.

Preheat the oven to 180 degrees. In a glass dish, spread the vegetables.
2)
rest and bake for 20 minutes.
(*)Accompany with a meat potion and another side dish as appropriate.
 Italian Squash Stew
Lunch - Dinner
Porciones: 5 • Tamaño de la porción: 2-3 cucharones

Ingredients
1 medium onion chopped into cubes. Pepper.
1 tablespoon of oil. Hi.
1 clove of chopped garlic. 2 diced Italian zucchinis.
400 grams of ground meat (beef, chicken, or 1 egg.
peacock)

Instructions
Put the chopped onion to cook with a tablespoon of oil. Let it cook for 5.
1)
minutes or until it is transparent.

Add the garlic and cook for 2 minutes. Stir occasionally.Add the meat.
2)
ground, pepper and salt and cook over high heat, stirring constantly.

When the meat is well cooked, add the zucchini. Stir and let it be.
3)
cook for 15-20 minutes over medium heat.

4) Then, add a beaten egg and stir until the egg is cooked.
 Mexican-style meat
Lunch - Dinner
Porciones: 4 • Tamaño de la porción: 1-2 cucharones

Ingredients
1/2 cup of diced onion. 400 g of minced beef.
1 tablespoon of peanut oil (optional olive oil). 2 diced tomatoes.
1/2 red pepper chopped into cubes. 1 teaspoon of chili powder.
1/2 green bell pepper diced. Hi.
1 unit of chili (of any type) chopped in Pepper.
cubes.

Instructions
1) Sautétheonionwiththeoiluntilitistranslucent,thenaddthe
bell peppers and chopped chili, cook for 5-6 minutes

Add the ground meat and when it is done ¾ add salt, pepper, and tomato.
2)
and chili powder.

3) Cook for 6 minutes with the lid on low heat, stirring occasionally, and serve.
It can be accompanied by cooked vegetables or rice depending on the time of
food
 Turkey and Pumpkin Lasagnette
Tiempo de comida:Almuerzo - Cena
Porciones: 6 • Tamaño de la porción: 1 trozos del porte de la mano

Ingredients
1 onion diced into cubes. 2 Italian zucchinis cut lengthwise.
2 chopped garlic cloves. 1/2 green or red bell pepper.
Ground cumin (to taste). 100 grams of cheese.
500 grams of ground turkey. 1 tablespoon of oil.
200 grams of tomato sauce. Hi.

Instructions
1) Cutthezucchinilengthwisetomimiclasagnanoodlesandsetaside.
2) Sauté the onion along with the garlic until it is transparent.
3) Add the ground turkey, salt, pepper, and cook for 8 minutes.Add the tomato sauce,
stir and let boil for 2-3 minutes. Remove from heat and set aside. This sauce should not
remain very liquid

Cut the cheese into slices and season with oregano and 1/2 teaspoon of oil. Make
4)
do this carefully so that the cheese does not break.

Preheat the oven to 150°. In a glass dish, add a little sauce to the bottom.
5)
of tomato. Then, layer the zucchini with the turkey sauce.
ground. Finally, add the cheese as the last layer. Bake for 15 minutes or until
that the cheese is lightly browned.
 Tuna Croquettes
Tiempo de comida:Almuerzo - Cena
Porciones: 6 • Tamaño de la porción: 2 unidad

Ingredients
2 chopped green onions (the green and white parts). 2 eggs.
1/2 green or red bell pepper. 1 tablespoon of oat flour.
3 cans of tuna in water. Fresh or dried parsley or cilantro (to taste).

Instructions
Drain the tuna very well and mix in a bowl with green onions, parsley and
1) paprika; until the tuna is completely shredded.

Add the egg, stir well and add the oat flour. Stir and let it rest for 5.
2)
minutes.

Heat a skillet with a little oil and add a tablespoon of the previous mixture.
3) shaping it with a spoon. Cook 6-7 minutes on each side or until golden brown.
Do not add salt as the canned tuna has enough.
 Tuscany-style chicken
Tiempo de comida:Almuerzo - Cena
Porciones: 4 • Tamaño de la porción: 2 trozos

Ingredients
2 chicken breasts cut in half 1 teaspoon of oregano.
each one. 1/2 teaspoon of Thyme.
Extract of the juice of 1 lemon. 3 tablespoons of tomato sauce.
2 teaspoons of olive oil. Pepper.
1/2 onion in feathers. Hello.
1 clove of garlic. Fresh cilantro for decoration.
1 chopped fresh tomato.

Instructions
1) Seasonthechickenwithsaltandpepperandlemonjuiceandletitrestfor30-40minutes.
2) Heat 1 teaspoon of olive oil in a large skillet over medium-high heat.
Then add the chicken and brown for 3 minutes on each side, remove and set aside.

3) Add the remaining oil to the pan, heat along with the onion, and sauté for 3.
minutes.Add the garlic and tomato and sauté for 2 minutes. Then, add the
oregano and thyme.

4) Transfer the chicken to the pan over the vegetables and add a little sauce.
Tomato. Without stirring, cook covered on low heat for 6 minutes. Serve with cilantro.
chopped.
IN THIS BOOK
YOU WILL FIND THE GUIDE
PERFECT FOR
EATING IN A WAY
ENTERTAINING, HEALTHY AND
ELIMINATING SUGAR

Dare to begin
A NEW WAY OF
EAT. DO IT
ENTERTAINMENT IS IN YOU!

BOOK REGISTERED IN THE NATIONAL SERVICE OF CULTURAL HERITAGE OF CHILE.