Quitting Sugar – Pantry Essentials

When starting to cut out sugar in your life, there are going to be things you should have on hand (check out the gear page) for all the new recipes you will be wanting to make.


These aren’t going to make or break your success in quitting sugar, these just will help with the recipes found online and in the I Quit Sugar products.


Most households have the main cooking oils already on hand such as canola and olive oil. With the many new recipes and ideas in the books and when quitting sugar they tend to use these two oils:

Sauces / Syrups

You are going to have to ditch using the normal sauces but these three make up for it.

Spices / Herbs

These are commonly found pantry items, so no need for me to put a link for you to check them out, but they are all pretty important (especially cinnamon!… yummm)

  • Cinnamon
  • Black Pepper Corns
  • Salt Flakes (sea salt)
  • Cumin
  • Tumeric
  • Chilli Flakes (or fresh!)
  • Cayenne
  • Paprika
  • Curry Powder
  • Ginger (fresh or dried)
  • Dried Rosemary
  • Dried Basil
  • Bay leaf

There are obviously other spices you can use (five spices, nutmeg, star anise etc) but these would be the basic ones to have on hand. The more spices you have, the more flavors you can create in your meals.
IQS 8-Week Program


A Visual Guide to I Quit Sugar

This is a fantastic visual guide to Sarah Wilson’s I Quit Sugar! Very motivational and should help you get started!

Quit Sugar Visual Guide

There really is no time like the present to get started!

I Quit Sugar Smoothie Cookbook

I Quit Sugar Smoothie Recipes

Finally an I Quit Sugar Smoothie recipe book!

I Quit Sugar Clean ‘n’ Green Smoothies includes:

  • Sugar-free, scoop-able smoothie bowls.
  • Breakfast whips and overnight oats.
  • 8-Week Program approved blends.
  • Show stopping, layered mousses.
  • Smoothie toppers.
  • The benefits of a green-packed breakfast.
  • A breakdown of green smoothies vs green juices.
  • What ingredients to use instead of high-fructose bananas.
  • How to store and freeze ingredients.
  • What to look for when choosing your blender.
  • A bonus converter for metric and imperial measurements.

What I like about this book is that there are a lot of options for the type of smoothie you want to make. I love that she has added to her recipe book range a book that was not just a fruit smoothie but one that included ingredients to make a more complete meal and this definitely hit the mark. With the information included in the book, it is a lot easier to create new types of smoothies and drinks and change them up as I like.

smoothie yumm

Smoothies and the IQS Program

A big question a lot of people will want to know is “does this fit in with the IQS Program?” and luckily there are a fair amount of recipes for people to try while doing the program.

Be warned; there are recipes in the book that don’t fit into the 5 week no fruit phase, but this should help keep you on track to when you can introduce the fruit back into your diet!

I love the recipes that I’ve tried so far. This book has given me a new appreciation for smoothies and the recipes are definitely worth trying.

Why Should You Quit Sugar?

Through this website, I get a lot of people asking me “why should I quit sugar?”. The obvious reason is, and this is the crux of Sarah Wilson’s I Quit Sugar Guide is that it is basically killing us slowly through diseases such as heart disease.


That reason alone is reason enough to at least make a concerted effort to cut back on your sugar consumption, but some of the other reasons people want to go through the I Quit Sugar guide are:

  • Weight Loss
  • Skin Issues
  • Medical reasons
  • Lifestyle Change

My reason for wanting to quit sugar and clean up my diet was I felt out of control and unhappy. I would use food as a crutch instead of dealing with the issues.

So how am I going with my “quitting sugar” – well to be honest, I have fallen off the wagon a few times. I have had a period of a few months where I just wouldn’t care and ate whatever I wanted.

It was hard to get back to my “normal” after having done so well in the past and have kept it up for so long. But I did it and I keep doing it. I keep making better decisions every day to make my life the best it can be.

So why should you quit sugar? It really is your personal journey, so if you have a reason such as “feeling crappy” or wanting to lose some weight, quitting sugar really can help you get there. You do have to remember that your life is bigger than any 8 week guide. So take the lessons you learn from Sarah Wilson and everyone else who is on their healthy journey and see what will work for you in the long term!

I would love to hear from you and what your reasons for quitting or wanting to quit are.

I Quit Sugar Kids Cookbook Review

The I Quit Sugar Kids Cookbook is really aimed at children, but I found that a few of their recipes are just yummy (I am talking about the Mango Macadamia “Weis” Bars) and I have added them into my meal plans.

Ham-and-Cheese-Pizza (1)

The I Quit Sugar Kids Cookbook covers the reasons why we should help our little ones eat less sugar and to help them build good eating habits at a young age. Sarah Wilson doesn’t have any children of her own, but has interviews a lot of parents for what they wanted. And what they are looking for in a cookbook for their children is simplicity – and she really has delivered.

This recipes are all super simple and uses so many common ingredients. Fear not – you are still making your children FUN and DELICIOUS treats that they will love. The recipes are not boring. Heck, I love the recipes!

With over 85 recipes, there is a lot of different things to chose from. Recipes for lunch boxes, breakfast time, sauces, party food, desserts and hidden vegie meals.

My favorite recipes:

  • Manga Macadameia “weis” bars
  • Nourishing Nachos
  • Pumpkin Pikelets (see the recipe below!)
  • Vegie Garden Pot Pies
  • Chocolate Ice Magic

My least favorite recipes:

  • Kale Chips. I don’t like Kale, don’t tell your kids I said this.

From some of the conversations I have had with my friends who have gone sugar free, the thought of making their children go sugar free is a daunting and exhausting idea. They agreed that this cookbook would be something to start with, just to give them more cooking arsenal in the kitchen. This is not at all the same as the 8 week guide.

My overall thought is that this is a great cookbook to have if you want to make some of your children’s party food sugar free or to have some treat recipes on hand.

I Quit Sugar Kids Cookbook - DIGITAL

A few notes that I think will be important:

  • This is an ebook, not a hardcover book. I am not sure if one is being released or not.
  • The cookbook contains plenty of grain- and legume-free options, but it isn’t strictly a paleo cookbook
  • Included in the book is a simple allergy substitution guide. For example, dairy products are used in some of the recipes, but you could sub it for coconut milk or almond milk.
  • There are a lot of recipes that may not be suitable for children with nut allergies, and Sarah has a warning on these recipes that they do contain nuts.
  • These recipes may be sugar free, but I am going to assume a lot of the recipes included in the book are aimed at party type of food and snacks. So show a little restraint (no matter how delicious that tray of bounty bars may be!!! )


Pumpkin Pikelets

Makes: 6
Preparation time: 5 minutes
Cooking time: 7 minutes

Make them entirely gluten free by substituting the flour for almond meal or gluten-free flour.

  • 1/2 cup pumpkin puree
  • 1 tablespoon coconut flour
  • 1/2 teaspoon ground cinnamon
  • 2 eggs
  • butter or coconut oil for frying


  1. Combine the pumpkin purée, flour, eggs and cinnamon in a small bowl.
  2. Heat some butter or oil in a small frying pan over medium heat and drop in 2-tablespoon dollops of the pikelet mixture.
  3. Cook for 3 minutes on each side, or until golden.