SWAP SUGAR FOR COCONUT GRANULES

SOME of the foods I recommend may sound unfamiliar, but there’s nothing faddy or weird about them. Here’s a quick guide . . .

COCONUT CRYSTALS: These crystalised granules (which look just like granulated sugar) are made from coconut flesh. They have a lower GI, which means they are metabolised more slowly by the body so are less likely to cause sharp blood sugar peaks and troughs. They are packed with nutrients, making them a useful sugar replacement, but only if used occasionally.

CHIA SEEDS: Little black seeds that are rich in omega-3 essential fats, protein and antioxidants. They are also filling and a great source of fibre.

Sprinkle on salads, add to smoothies or soak in nut milk — they swell up and resemble frogspawn and make a great hot or cold porridge-like breakfast with fruit, cinnamon or vanilla. However, avoid if you are taking blood-thinning drugs.

COCONUT OIL: A healthy source of saturated fat and l auric acid ( which has antimicrobial and antibacterial properties). Use for cooking, blend into smoothies or add a spoon of it to ‘cream’ a cup of coffee or tea. Look out for no-aroma coconut

butter (in heath stores) to use in dishes that don't benefit from the coconut flavour.

PULSES: Lentils and beans are a rich source of minerals, fibre and protein. They can be added to curries, soups, stews, burgers and salads. But they are also a carbohydrate, so I don't recommend them too often if weight-loss is your goal.

CIDER VINEGAR: Made form apples, this may help balance blood suger levels and cut blood pressure, and could help reduce body fat. Mix with olive oil as a dressing or add to home-made soups for a wonderful flavour.