Most people do not realise that they are eating excess sugar because it is not from the sugar bowl but instead mostly “hidden” in common foods ranging from cereals to jarred sauces. The trouble with sugar is it’s sneaky.  Use the new year to start watching what you eat and learning about hidden sugars so you can make changes to your diet for yourself and your family.


Butternut Coconut and Coriander Soup

Serves 8

Vegan Sugar, Gluten, Dairy and Nut Free contains celery


2 tablespoons viridian organic raw coconut oil,

2 large onions, chopped,

3kg butternut squash, peeled and cut into 5cm cubes,

3 cloves of garlic, minced,

2½ litres gluten-free vegetable stock (you can use less or more according to desired thickness),

2 teaspoons ground coriander,

160g of coconut meat or creamed coconut, grated,

Juice of 1 lime,

Himalayan fine rock salt and freshly ground black pepper & little ground turmeric if you wish


Heat the oil in a large saucepan over a low to medium heat. Sauté the onion for 5–7 minutes, until tender. Add the butternut squash and garlic and stir for a further minute or two. Add the vegetable stock and ground coriander and bring to a boil. Simmer for 20–30 minutes, until the squash is cooked. Stir in the grated creamed coconut and leave to stand for a minute so that it can melt into the soup. Blend until smooth. Stir in the lime juice and salt and pepper to taste, and serve with crusty bread.

I love to grate fresh turmeric into this soup to give it a more powerful flavour and colour.



Irish Wholefood Chef Oliver McCabe & Australian Naturopath Ben Brown have developed a healthy 7 day sugar free vegan whole food eating plan with easy effective tasty recipes from Irish bestseller ‘The Fuel food Cookbook’ which are stress free and enjoyable. These recipes will keep blood sugars balanced and enable you to have sustainable energy to keep you focused and fuelled all day long.