Thank you everyone for your lovely comments about my appearance on the BBC One Programme: The Truth About Sugar.  I spent a day cooking with the volunteers in the programme teaching them a number of low sugar / sugar free recipes. This included chocolate brownies, fruit berry crisp and this very popular sweet and sour sauce.

Conventional shop bought sauces are packed with sugar and sweeteners – many also contain gluten. Per 100g they often contain around 6 tsp sugar.  You can easily ditch the syrups, honey and juice and maximise the flavour with tangy rice vinegar, rich tomato paste and plenty of spices. Adding a few chunks of pineapple provides a wonderful texture and natural sweetness without the need to resort to added syrups. If you need a little extra sweetness you can add a little xylitol or pinch of stevia but as the pineapple is sweet you may find you don’t need it.

My recipe below is very popular with clients and my own children. You can make up a batch of this and store in the fridge or freezer until needed. All you then need to do is cook some chicken or fish with some vegetables and pour over the sauce, heat through and serve.

Low Sugar Sweet & Sour Sauce


Difficulty – Information to follow soon.

Time – Information to follow soon.

Serves – Information to follow soon.

What’s good about it?

Information to follow soon.


  1. Heat the oil in a pan and saute the onion for a couple of minutes until it starts to soften. Add the garlic, ginger and chilli if using and stir for a minute.
  2. In a small bowl add the cornflour and mix in 3tbsp of chicken stock to make a smooth paste.
  3. Add the remaining chicken stock, vinegar, xylitol, tamari and tomato puree to the pan and bring to the boil. Turn down the heat, add the pineapple chunks and cornflour paste and simmer for a couple of minutes to thicken the sauce. Season to taste.
  4. This can pour this sauce over cooked meat or vegetables or use as a dipping sauce. You can store the sauce in the fridge for 2-3 days. It can also be frozen for up to 3 months.

Did you Know?

Information to follow soon.


Makes enough for 4-6 people

1tsp olive oil or coconut oil

1 small red onion, finely diced

2 crushed garlic cloves

½ tsp fresh ginger root, grated

½ red chilli, deseeded and finely diced or pinch of chilli flakes, optional

¼ tsp Chinese five spice powder

4 tbsp tomato puree

200ml fresh chicken stock or vegetable stock

2tsp cornflour

2 tbsp rice vinegar or apple cider vinegar

2 tbsp xylitol or pinch of stevia (to taste)

2 tbsp tamari soy sauce, gluten free

200g fresh pineapple cut into small pieces

Freshly ground black pepper

Pinch of sea salt