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SWEETER LIFE The SWEETER LIFE - 12 Sugar Free Days of Christmas Cooking Show Christmas is upon us and while making merry and celebrating with loved ones is a great tradition, it is also traditional for us to put on the most weight over the festive season. So, here is a collection of fabulously healthy sweets from Unique Nutrition Meals for the Christmas season but without the extra calories. Some of the recipes collected in this exclusive book are also available on the Sweeter Life Club website as a part of our cooking show. Look for “Natvia presents – The Sweeter Life, with Unique Nutrition”. And don’t forget, more yummy scrumptious Natvia Christmas can be found to on www.sweeterlifeclub.com.
WHO IS UNIQUE NUTRITION MEALS? Becoming healthy and losing weight is hard, but if you’re armed with the right food, you’re nearly there. With Unique Nutrition you can get calorie controlled meals delivered to your door, that will leave you feeling energetic and nourished (and don’t forget full and satisfied!). Unique Nutrition is simply ‘the smarter way to eat’. www.uniquenutrition.com.au Kate Robinson
is a natural cook and can whip up the tastiest and healthiest of meals with a wave of her hand. Four halfmarathons, one torturous full marathon, numerous 10ks, Tough Mudder, close to 1000 gym sessions, and many lonely training runs in the middle of winter have led her to founding Unique Nutrition with Lauren. Awesome.
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Lauren Badman
is a not only a qualified Sports Nutritionist, she’s also a Natural Figure Competitor - recently placing 3rd in the INBA Titles in May 2012. As a result of this passion, Lauren has spent 2 years putting together a Unique Weight Loss Manual and is launching it along with Unique Nutrition.
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APPLE & RHUBARB
CRUMBLE INGREDIENTS:
METHOD:
1.5 Green apples
1. Peel apples and slice, then cut
200g Raw rhubarb 30g Oats
rhubarb into 1 inch long pieces.
2. Place fruit in a baking dish and bake until very soft.
15g Almond meal 15ml Coconut oil 200g Chobani yoghurt
3. At about 180 degrees for 15 minutes depending on ovens.
4. Remove from oven and add the Natvia, mix through and set aside to cool.
25ml Sugar free maple syrup
5. For the crumble, mix the oats,
1 tablespoon Natvia
almond meal, coconut oil, maple syrup and combine well.
6. Spread the crumble mix over the fruit in the tray and bake until golden for approx 20 minutes.
7. Serve hot with 50g yoghurt.
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CHOCOLATE BROWNIES INGREDIENTS:
METHOD:
60g Evolve 3-Whey, chocolate
1. Preheat oven to 180 degrees
2 cups Canned kidney Beans 115g Well, Naturally Sugar Free Dark Chocolate bar 1/4 cup Coconut oil 3/4 cup Walnuts 1 tablespoon Instant coffee made up 1 pinch Salt, plain, iodized 2 Whole eggs 2 Egg whites 1 teaspoon Natvia
or 160 degrees fan force.
2. Heat chocolate and coconut oil over a stove or in the microwave until melted (careful not to burn). Stir and leave to cool.
3. Drain kidney beans and add to food processor with half the chocolate and coconut mixture and 1 teaspoon Natvia. Blend until smooth.
4. Meanwhile add the rest of the ingredients to the remainder of the cooled chocolate and coconut mix. Mix together until all combined.
5. Add in the kidney bean mix and combine well.
6. Spray a square cooking pan, or brownie pan, with olive oil spray. Add mixture evenly and pop in oven for 25-30 minutes depending on oven
7. Check the brownie mixture every 10 minutes or so to check it is not burning it tends to cook very quickly around the sides. It should spring back when touched.
8. Pull out of oven and let sit to cool before turning out and cutting into 12 large or 24 small brownies Keep in the fridge.
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FUDGE INGREDIENTS:
METHOD:
60g Vanilla protein powder
1. Heat honey on high until just bubbling
3/4 cup Honey 3/4 cup Natural Peanut Butter 1/3 cup Pistachio or any other type of nut 1/3 cup Dried Cranberry 1 stick of Natvia
and add peanut butter and stir.
2. Let cool before adding protein powder. 3. Then add cranberries and nuts. 4. Press into loaf pan (with baking paper) let set in fridge for 3 hrs or freezer for 1hr. *P lease note that this recipe is not sugar free as it uses honey.
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recipes online
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CHOCOLATE COCONUT
BROWNIES
ICE
INGREDIENTS:
METHOD:
500g Desiccated coconut
1. Combine all ingredients (not food colouring) in a mixing bowl and mix well.
300g Coconut oil 1 cup Natvia for baking (dissolved in the coconut oil before use) A Few drops of pink food colouring
2. Halve the mixture and place in a lined rectangle baking tin and press until firm. Refrigerate. 3. With the remaining mixture add a couple of drops of food colouring and stir until combined. 4. Add the pink coconut mix to the white layer and refrigerate until set. 5. Cut into small squares and enjoy!
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recipes online
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CARROT CAKE
INGREDIENTS:
METHOD:
Cheesecake Base:
1. Pre heat oven to 180 degrees or 160 degrees fan forced.
2 cups Wholemeal self raising flour 1.5 cups Almond meal 1 cup Natvia 4 cups Grated carrot (about 3 medium carrots) 1 teaspoon Cinnamon powder 1 cup Vegetable oil 4 Eggs
Yoghurt topping:
2. Combine all ingredients in a mixing bowl and mix until all combined. 3. Bake in a round tin (25cm) for 30 minutes 4. While cake is baking combine all the topping ingredients and beat together. 5. Refrigerate, then mix prior to spreading over the top of the cake or serve with a dollop on the side. Enjoy!
800g Chobani fat-free yoghurt 1.2 cup Natvia 1 Vanilla bean pod
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MOCHA CHOCOLATE BROWNIES CHEESECAKE INGREDIENTS:
METHOD:
Cheesecake base:
1. Pre heat oven to 180 degrees or 160 degrees fan forced
250g Light cream cheese 2/3 cup Natvia 4 Eggs
Mocha topping: 1 cup Light sour cream
2. Blend well in a food mixer, all the ingredients for the cheesecake base and put in a round glass baking dish. (Spray with light oil first.) 3. Pop in oven for 30 minutes or until golden on top and firm to the touch.
1 teaspoon Vanilla extract
4. Meanwhile blend all the ingredients for the filling in a food mixer, leave in bowl and pop in fridge to chill while your base cooks.
2 teaspoon Natvia mocha drinking chocolate
5. Once the base is cooked, remove and leave to chill for up to one hour.
100g Light cream cheese
6. Pour the mocha filling on top once cooled and pop in freezer for 2 hours or until set. Serves 8 Enjoy!
2 teaspoon Natvia
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recipes online
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GINGERBREAD MUFFINS INGREDIENTS:
METHOD:
1.5 cups Wholemeal flour or gluten free pancake mix
1. Pre heat oven to 180 degrees or 160 degrees fan forced
1 teaspoon Baking soda
2. Mix all your dry ingredients in one bowl together.
1/4 teaspoon Salt 1 tablespoon Cinnamon 1 teaspoon Ground ginger 1/2 cup Unsweetened almond milk 1/2 cup Natvia 1/4 cup Sugar free maple syrup 1/2 cup Unsweetened apple sauce
3. Mix all wet ingredients in a separate bowl. 4. Form a well in the centre of the dry ingredients and mix in the wet gently, being careful not to over-mix. 5. Place cupcake liners in a muffin tray and evenly distribute the mixture. 6. Pop in oven for 20 minutes or until cooked.
Makes 12
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recipes online
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PUMPKIN SPICE COOKIES INGREDIENTS:
METHOD:
2.5 cups Rolled Oats
1. Pre heat oven to 180 degrees or 160 degrees fan forced
500g Pumpkin (cooked and mashed) ½ cup Quinoa or Wholemeal flour
2. Combine all ingredients in a mixing bowl, spoon onto baking tray and bake for around 20 minutes at 180 degrees or until golden
½ cup Pumpkin seeds
Makes 6 large cookies
2 tablespoon Coconut oil ½ cup Sugar-free maple syrup 1/2 cup Natvia 2 Eggs ½ tablespoon each of Cinnamon, Nutmeg and Ground ginger
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recipes online
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LEMON POLENTA CAKE INGREDIENTS:
METHOD:
2 cups Polenta
1. Pre heat oven to 180 degrees or 160 degrees fan forced
1 cup Almond meal 400g Chobani fat-free yoghurt 1 cup Lemon juice 4 Eggs 1 cup Natvia for baking 20g Baking powder
Lemon syrup: 1 cup Natvia
2. Combine all ingredients in a mixing bowl, bake in your favourite cake tin for 30-40 minutes (oven times will vary) 3. Dissolve Natvia in lemon juice then pour over cake in small batches, letting each one soak in before adding any more. 4. Tip: poke the cake with a skewer making tiny holes to allow the syrup to soak in better. Serve and enjoy!
1 cup Lemon juice
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VANILLA COCONUT PROTEIN COOKIES
INGREDIENTS:
METHOD:
1.5 cup Oats, raw
1. Pre heat oven to 180 degrees or 160 degrees fan forced.
1 cup Desiccated coconut 120g Evolve 3-Whey 40g Unsalted Peanut Butter 1 tablespoon Coconut oil, 1 med Whole egg, without omega 3 1 tablespoon Natvia 1/2 cup Queen Maple Flavoured Syrup
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2. Simply mix all ingredients together with a spoon being careful not to over-mix. 3. Line a tray with baking paper and put tablespoon size dollops of mixture on the tray and press down slightly. 4. Cook for approx 15 minutes or until golden on top. Serves 12
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CHOC, RASPBERRY & ALMOND ICE-CREAM
INGREDIENTS:
METHOD:
500g Low fat cottage cheese
1. Combine cottage cheese, milk, protein powder, cocoa powder, Natvia and vanilla to a food processor and blend until very smooth. No lumps!
2 cups Unsweetened almond milk 120g Chocolate whey protein powder 1 tablespoon Natvia 1/3 cup Hersheys unsweetened cocoa powder 1 tablespoon Vanilla extract 40g Toasted almonds crushed 30g Coconut shavings 75g Frozen raspberries
2. Transfer to ice-cream maker and churn for 25 minutes. 3. Add almonds, coconut and raspberries and churn for about 30 seconds. 4. Transfer mixture into a plastic container and pop in fridge until it is set (1 hour). 5. Remove from freezer, and scoop out 8 scoops of ice-cream, pop on baking paper in individual scoops and place back in freezer until set, for 2-3 hours. Serve and enjoy!
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ORANGE & CRANBERRY BARS
INGREDIENTS:
METHOD:
30g Vanilla whey protein powder
1. Blend all ingredients together in a food processor until combined but still chunky in texture.
1 cup Raw almonds 80g Dried cranberries 1 tablespoon Orange rind
2. Place baking paper in the base of a loaf tin and press ingredients into the tin evenly.
1 teaspoon Vanilla essence
3. Pop in fridge for 30 minutes and then remove from loaf tin, cut into 8-10 pieces and enjoy!
1 tablespoon Natvia
Serve and enjoy!
1/4 cup Juice from an orange
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