Recipe ingredients and where to find them


Some of the ingredients, you may not be able to find at all in your usual shops. So, to make it a bit easier for you, I have created this ingredient list with links to the products I use (which I will be continually updating). Now I live in the UK so for those of you in other countries, you probably don’t want to be using my links below to place your orders, but they might be a useful starting point and give you some information about what the actual product is.

If you can find these items in your local shops then please purchase them from there. I like to shop local whenever I can. However, most of the unusual ingredients I do order from Amazon as I just cannot find them in my local area. I also need to warn you that a lot of these ingredients are not cheap. In fact, purchasing low-carb baking ingredients sometimes feels like highway robbery.

Please note – I am listing these ingredients to help but am in no mean endorsing the brand or giving my personal recommendation. I have used all of these products at some point and was happy with them but that is not to say that they are better than any of the others or that they are more reasonably priced. I do suggest that you look around.

The use of sweeteners

You will notice that a lot of my recipes call for Stevia or erythritol or both. So what in Zog’s name are they? In short, they are both sweeteners. Stevia is a sweetener and sugar substitute extracted from the leaves of the plant species Stevia rebaudiana. It is completely natural and has no chemicals added. It is much, much sweeter than sugar and does not have any effect on blood sugar so can be used by diabetics and those on a low carb diet. It comes in powdered or liquid form.  It has no calories or carbohydrates.
Erythritol is a sugar alcohol (polyol) that occurs naturally in some fruit and fermented foods. It is very low in calories and has a low glycaemic index so can also be used by diabetics. Although erythritol does contain some carbohydrates, they do not seem to have an effect on blood sugar levels so can be used as part of a low carb or ketogenic diet.

Are they safe? Erythritol has been shown to cause some digestive discomfort but only at very high doses and is much less likely to cause problems than other sweeteners such as Malitol or xylitol. It is the same for Stevia. I have been using them in my baking for a couple of years and have not had any problems but, as with anything, I would use them in moderation. And I would definitely prefer them to sugar.

  • 100% dark chocolate – M & S do one. Many supermarkets also stock Montezuma’s Absoluate Black.
  • Almond flour – Amazon UK
  • Chia seeds – Sainsburys
  • Erythritol – there are many different brands of sweetener that combine Erythritol with Stevia. Any of those should suffice. The most popular one in the US, as far as I know, is called Swerve. I sometimes use pure Erythritol and sometimes use one of the combinations called Natvia. Just like with real sugar, Erythritol can come granulated or powdered:
  • Stevia extract – Amazon UK

Author: Jen

Jen Ainger is a 47 year old cancer babe, previous Pilates instructor and owner/manager of Eltham Pilates & Pilates 4 Scoliosis. Born and bred in Fredericton, New Brunswick in Eastern Canada she moved to the UK in 1993 (and now would like to tell you that she knows her “pants” from her “trousers”). She trained with Body Control Pilates in 2004 and opened the Little Pilates Studio in Greenwich soon after. The studio was sold in 2014 and she saw clients in her home studio until being diagnosed with terminal breast cancer in July 2018, a life-changing diagnosis that set her off on a whole new path in search of healing, a journey being recorded in her blog. Jen is currently living in Eltham, Southeast London with her husband, whippet and 4-year old son. (Jen is now trying to raise money to cover the escalating costs of supplementary treatment as mainstream medical treatment can only offer palliative care. You can help out by donating through her GoFundMe page by clicking on the link in the menu at the top right).

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