Tre at You rse lf To 13 Of Kar ina’ s Swe ete st Hits ! Brought to you by
INSPIRATIONAL. That’s exactly the word we used the first time we met Karina Carrel and heard her story. Before then, most of what we knew about Karina was that she was a creator of some incredibly delicious low-calorie recipes (and if you don’t know that yet, you’re just a page away from realising it!). But once we finally got the chance to meet her face-to-face, we were amazed to hear where her energy, spirit and passion was coming from.
Karina is a survivor of Hodgkin’s Lymphoma, a form of cancer that hit her twice – the first when the youngest of her three children was just six months old. But as emotionally and physically harrowing as the experience was, it only made Karina stronger and more determined to make sure others didn’t have to face what she went through alone. Karina has published her amazing story, Liberation: Breaking The Chains To Survival And Freedom, to help raise awareness of Hodgkin’s Lymphoma, and share her health and wellbeing secrets with everyone. We know you’ll be as impressed by Karina as we were, and we’re proud to present this collection of some of her most popular indulgent treats, all shot by Rena Harvey at her beautiful Rena’s Room! Regards, The Sweeter Life Club Team
FROM KARINA Wow! What a whirlwind ride the last 4 months have been with food and recipes! I’m Karina, and to be honest, most days I have to pinch myself as to how far my recipes are reaching around the world! What initially started out as a food diary on Instagram to inspire others while keeping myself accountable on my own weight loss and healthy journey with only 10 followers, has now developed into an incredible blessing of sharing my recipes with over 20,000 people everywhere! It’s an incredible feeling!
What inspires and motivates me to continue creating and inventing what I’ve been told are ‘naughty but nice’ recipes? My incredible followers who recreate them, sharing their photos and joy on the internet! The messages of thanks I receive daily... grateful for being a tiny helping hand in their personal health goals! Because weight loss and healthy eating shouldn’t be boring, and that’s what I love sharing. A naughty approach to a healthy lifestyle! Follow Karina on instagram and at her recipe blog !
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MIXED BERRY CHOCOLATE CHIP CAKE WI TH C R E AM CH EESE FROSTING CA KE 2 cups white self raising flour 1 ½ teaspoons baking powder ⅔ cup Natvia granulated sweetener 2 tablespoons softened low fat butter 3 tablespoons plain low fat Greek yoghurt ¼ cup unsweetened apple sauce 1 cup soured unsweetened vanilla almond milk (soured with 1 tablespoon lemon juice - alternatively use low fat buttermilk) 2 eggs 2 teaspoons vanilla extract ½ cup semi sweet chocolate chips ½ cup fresh/thawed blueberries ½ cup fresh/thawed raspberries ½ cup fresh/thawed blackberries TO P P I N G : ¼ cup low fat vanilla greek yoghurt ⅓ cup low fat cream cheese ½ cup Natvia Icing Mix ⅓ cup raspberries 4 tablespoons water (add more if needed) 2 tablespoons Natvia Extra berries to garnish
Preheat oven to 180°C | 350°F degrees. Spray a medium sized round cake tin with cooking spray and wipe excess with a papery towel. Set aside. Into a medium sized bowl add the flour, baking powder, sweetener, butter, yoghurt, apple sauce, soured milk (or buttermilk), vanilla extract and eggs. Mix well until combined. Gently fold in all berries and chocolate chips. Pour batter into the prepared cake tin.
Bake for 40 - 50 minutes, or when a toothpick inserted in the middle of the cake comes out clean. While cake is baking, make frosting by mixing the yoghurt, cream cheese and Natvia Icing Mix. Whisk until lump free and smooth. Set aside and combine raspberries in a small saucepan with the water and Natvia. Cook on low heat (for about 5 minutes), or until the raspberry sauce thickens. Top cake with cream cheese frosting, reduced raspberries in syrup and extra berries to garnish.
Yields 12 slices
BANANA BREAD BLONDIES I N G R ED I EN TS 2 ripe medium/large bananas 1 ¾ cups rolled oats 1 can chick peas (1 ½ cups drained and rinsed) 2 tablespoons peanut butter 1 teaspoon baking powder 2 tablespoons honey 4 tablespoons Natvia A pinch of salt ½ cup unsweetened almond milk ¼ cup semi sweet chocolate chips
Preheat oven 200°C | 390°F. Spray a 9x9 inch baking pan with cooking spray and put aside. Throw ALL ingredients (except chocolate chips) into a food processor and blend until smooth. Fold half the chocolate chips into the batter. Pour into prepared pan. Sprinkle remaining chocolate chips on top of bars. Bake for approx. 20 minutes (depending on your oven) until a toothpick inserted into the centre comes out clean. They are VERY moist when taken out, but they will set and firm as they cool! Don’t over cook these - or they will become dry. Once cooled, gently cut into 16 bars.
Yields: 16 squares/bars
ALMOND PEACH CRUMBLE MUFFINS I N G R ED I EN TS 1 cup almond meal 1 cup white self raising flour (all purpose) ½ cup wholemeal self raising flour 1 teaspoon baking powder ½ cup Natvia 2 eggs ½ cup apple sauce 2 teaspoons coconut oil, melted 2 teaspoons vanilla extract ¾ cup unsweetened almond milk 2 ripe peaches finely diced CRU MB : ⅓ cup almond meal 1 cup quick oats 4 tablespoons Natvia 2 tablespoons flaked almonds 2 tablespoons low joule apricot jam (st dalfour) 1 tablespoon low fat butter/coconut oil
Preheat oven to 176°C | 350°F. Spray 2 muffin pans with coconut oil spray. Set aside. In a large bowl, whisk all dry ingredients well until evenly combined. Make a well in the centre of the mix, and add all wet ingredients. Mix the wet ingredients through the dry, and mix well, but do not over beat the batter. In a small bowl, mix crumb ingredients together. Use your fingers to blend in the apricot jam and butter, until all combined.
Spoon batter into prepared muffin liners, and fill each one 1/2 full. Add 1/2 tablespoon peach cubes onto the top of each muffin batter, and then sprinkle the crumb topping over each muffin (approx 2 heaping tablespoons per muffin). Bake for 15-18 minutes or until a toothpick comes out clean. Leave the muffins to cool for about 5 minutes, and then transfer muffins onto a wire rack to cool completely.
YIELDS 22 Muffins
CHERRY COCONUT CHEESECAKE! CHERRY SWI R L SY RU P : 2 tablespoons Natvia 2 teaspoons cornflour/starch Syrup from the canned black cherries (about 1 cup) CH EESECA KE: 250g light cream cheese, room temperature 250g light ricotta cheese ¼ cup liquid egg whites (2 large egg whites) ⅓ cup Natvia 1 tub chobani black cherry yoghurt, strained well 1 ½ teaspoons vanilla extract (alcohol free) ½ teaspoon coconut extract 2 tablespoons freshly squeezed lemon juice 2 tablespoons desiccated coconut 3 tablespoons corn flour/starch 1 can stoneless black cherries, in syrup, strained ⅓ cup dark chocolate chips, divided
Preheat oven to 176°C | 360°F. Grease a square 8x8-inch baking pan with coconut oil spray.
Break/chop cherries in half and fold them through the cheesecake batter.
To make cherry syrup: Strain cherries really well, squeezing them gently with a bowl underneath the strainer to reserve cherry juice. Place cherries in a separate bowl for later.
Add half of the chocolate chips and fold the batter GENTLY until cherries and chocco chips are mixed through. (Cherries make a beautiful swirl pattern). Pour mixture into baking pan.
Combine cherry juice and Natvia in a small saucepan over medium heat. Bring to the boil. Lower temperature and let it simmer.
Gently drop 1 tablespoon full of cherry syrup onto cheesecake batter over the entire cheesecake until all the syrup has been used.
Slowly whisk through corn flour/starch until a syrup thickens. Remove from heat and allow to cool. Set aside.
Using the back of a knife, gently swirl the syrup around until it appears to have a marble effect.
Using an electric mixer; beat cream cheese, ricotta, egg, egg whites, Natvia, yoghurt, vanilla, coconut extract and lemon juice until smooth and lump free. Slowly add coconut and flour while beating, and beat for a further 2 minutes. Yields 12 GENEROUS slices
Bake in the oven for 40 - 50 minutes, or until the middle has set. Remove and allow to cool completely for roughly 20 minutes, then chill in the refrigerator to allow it to set overnight.
For Karina Carrel, the devastation of being diagnosed with cancer was a crushing blow. The intense love for her family gave her the strength to face the journey itself, while dealing with the possibility of losing her battle. Liberation is a compelling and honest look into what a cancer patient goes through behind closed doors, from diagnosis to remission. Karina reveals how she broke through the chains of cancer, stumbling through the highs and lows, to find her salvation: her very own piece of liberation. $1 from every book sold donated to the Leukaemia Foundation!
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BAKLAVA CHEESECAKE CH EESECA KE: 300g low fat cream cheese 200g light ricotta 1 egg ¼ cup liquid egg whites ½ cup Natvia 2 tablespoons raw honey 2 tablespoons cornflour/corn starch 2 tablespoons lemon juice 1 teaspoon vanilla extract 1 teaspoon ground cinnamon BA KLAVA SY RU P : 2 tablespoons + 1 teaspoon raw honey ¼ cup boiling water 2 tablespoons low fat butter/coconut oil (if using coconut oil add a pinch of salt) 3 teaspoons Natvia 1 tablespoon lemon juice 1 teaspoon ground cinnamon 2 tablespoons shelled pistachios, crushed 2 tablespoons crushed walnuts 2 tablespoons crushed pecans 2 tablespoons crushed almonds 1 teaspoon cornflour/corn starch Preheat oven 180°C | 356°F. Grease a shallow medium sized round cake tin. Set aside. Combine the cream cheese, ricotta, egg, egg whites and Natvia in a bowl. Beat on low speed until smooth and combined. Add the honey, cornflour/starch, lemon juice, vanilla and cinnamon, beating for a further 2 minutes on low speed until smooth and creamy. Pour into prepared pan and bake in the oven for 30 - 40 minutes, or until just set in centre. While cheesecake is baking, combine all syrup ingredients (except cornflour/starch) in a small saucepan. Bring to a gentle simmer for 5 minutes. Turn off heat and whisk through cornflour/starch until syrup has thickened. Allow to cool. When cheesecake is set and top has slightly browned, remove from oven and allow 15 minutes to cool. Top with syrup and place in the fridge for 1 hour to chill.
16 GENEROUS SLICES
D O U B L E C HO C O L A T E
RASBP E R R Y C HE E S E C A K E CH EESECA KE: 350g low fat cream cheese 150g light ricotta 1 egg ¼ cup liquid egg whites ½ cup Natvia ½ cup organic unsweetened cocoa powder 1 tablespoon plain flour 1 teaspoon vanilla extract 1 teaspoon instant coffee powder 2 handfuls frozen raspberries, crushed ¼ cup (25g) dark chocolate chips TO P P I N G : 3 tablespoons frozen raspberries 1 teaspoon Natvia 1 tablespoon water 1 teaspoon cornflour
Preheat oven 180°C | 356°F. Grease a small medium sized round cake tin. Set aside. Combine the cream cheese, ricotta, egg, egg whites and Natvia in a bowl. Beat on low speed until smooth and combined. Fold through the cocoa powder and cornflour, and hand mix until combined. Add the vanilla, coffee powder and raspberries. Beat again on low speed until batter is smooth and chocolatey. Fold through half the chocolate chips.
Yields 16 slices
Pour into prepared cake tin. Top with remaining chocolate chips. Bake for 30 - 40 minutes or until set in the centre. Remove from oven and allow to cool for about 10 mins. To make raspberry topping: combine raspberries, Natvia sweetener and water in a small saucepan. Bring to a low simmer until water begins to thicken. Remove from heat and slowly whisk in cornflour. Pour onto cheesecake, and place into the fridge for approximately 2 hours to cool further, or serve warm.
W HI T E C HO C O L A T E
CARRO T C A K E B A RS BA R S: 1 cup rolled oats 1 cup plain unbleached wholemeal flour ¼ cup Natvia ¼ cup lightly packed brown sugar 1 cup (8) pitted fresh medjool dates 2 tablespoons (40g) low fat butter/coconut oil 1 heaping teaspoon ground cinnamon ¼ teaspoon all spice ½ cup low fat vanilla Greek yoghurt ½ cup unsweetened almond milk 1 cup grated carrots ¼ cup white chocolate chips/bits F R OST I N G : 3 tablespoons at room temperature low fat cream cheese 2 tablespoons low fat Geek yoghurt 2 teaspoons Natvia Icing Mix 2 tablespoons crushed walnuts
Preheat oven to 180°C | 360°F. Grease a square 8x8 inch nonstick baking pan, and put aside. Place all ingredients into a food processor EXCEPT for the grated carrot and chocolate chips. Process for approximately 1 - 2 minutes until batter is smooth. Add in grated carrots and half the chocolate chips and process for another 30 seconds and combined into batter. Pour batter into prepared pan and top with remaining chocolate chips. Bake in the oven for 15 - 20 minutes or until a toothpick inserted into the middle comes out clean. While baking, mix together frosting ingredients until smooth and lump free. Top bars with frosting and crushed walnuts.
Yields 16 bars
NATVIA
V A NIL L A C A R A MEL
CH AI B L O N D I E S INGR ED IEN TS 2 vanilla chai tea bags ½ cup boiling water ½ cup lightly packed brown sugar ⅓ cup low fat/light butter, room temperature ½ cup apple sauce ¾ cup Natvia 1 large egg 1 tsp vanilla extract 2 cups plain flour (all-purpose) 1 ½ tsp baking powder ½ tsp table salt ⅓ cup caramel baking chips
Preheat oven to 176°C | 350°F. Grease a square 9x13-inch baking tray with cooking oil spray. Brew the tea bags in the boiling water and set aside. In a bowl, whisk brown sugar, butter and apple sauce until light and fluffy. Add Natvia, egg and vanilla. In a smaller bowl, combine flour, baking powder and salt. Gradually beat in the dry ingredients. Firmly squeeze the tea bags in the water so all the flavours are infused in the tea. Pour the brewed tea into the batter, and mix well. Do not overbeat batter! Fold in caramel chips. Pour batter into prepared baking tray. Bake until golden, about 20 to 25 minutes. Cool completely before cutting into 24 bars.
Yields 24 bars
Healthy Bakin
www.natvia.com.au
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NATVIA FAST FACTS: • 97% less calories than sugar • Suitable for Diabetics • No fructose • Nothing artificial • No bitter aftertaste • We use Organic Stevia
Available at and selected independent stores
CHOCOLATE CARAMEL FUDGE CAKE CA KE: 1 ½ cup self raising flour 1 cup Natvia ½ cup unsweetened organic cocoa powder 1 teaspoon baking powder Pinch salt 2 whole eggs ⅔ cup low fat Greek yoghurt ⅓ cup Mayvers Natural Peanut Cacao Spread 3 tablespoons low fat/light butter/coconut oil, melted ¾ cup unsweetened almond milk CAR A MEL TO P P I N G : 1 cup fresh pitted Medjool dates (approx 10 dates) ½ cup Natvia Icing Mix ½ cup unsweetened almond milk 1 teaspoon alcohol free vanilla extract 1 tablespoons agave syrup A D D I T I O N A L TO P P I N G : 2 tablespoons unsweetened cocoa powder 4 tablespoons hot water 1 tablespoon Natvia Icing Mix 2 tablespoon crushed peanuts
Preheat oven 176°C | 348°F. Spray a square 9x9-inch baking tray with spray oil. In a bowl, combine flour, Natvia, cocoa powder, baking powder and salt. Make a well in the centre, and add eggs, yoghurt, spread, butter/oil and milk. Stir gently with a wooden spoon until batter is combined. Do not over beat! Pour mix into prepared pan and bake for 40 - 45 minutes or until a toothpick comes out clean! In the meantime, make caramel topping.
Yields 16 slices
Throw dates, Natvia Icing Mix, milk and vanilla into a food processor. Process for approximately 5 minutes until smooth and thick. Set aside. To make chocolate sauce, combine cocoa powder, water and Natvia in a bowl. Whisk until smooth, lump free and slightly thick. Add more water only if needed to make it into a syrup consistency. When cake is ready, remove from oven and cool for 20 minutes before placing onto a wire rack. Top with caramel topping and drizzle with chocolate syrup. Sprinkle peanuts on top!
PEAR CINNAMON PECAN LOAF I N G R ED I EN TS 2 medium sized ripe pears, grated ½ cup granulated sweetener 2 tsp ground cinnamon ½ cup low fat vanilla Greek yoghurt 2 large eggs 3 tablespoons maple syrup ¼ cup almond milk ½ cup unbleached white self raising flour 1 ½ cups wholemeal self raising flour 1 tsp baking powder ½ tsp baking soda ¼ cup crushed pecans 8 whole pecans for decorating
Preheat oven to 170°C | 348°F and coat a shallow baking tray with spray oil. Combine pears, Natvia and cinnamon in a bowl. Stir until combined. Gently stir in yoghurt, eggs, syrup and milk. Once combined, sift in flours and baking powder. Mix well until blended, and fold in pecans.
Pour batter into prepared cake tray. Top with sliced pears and pecans to decorate. Bake for 45 - 55 minutes, or until cake is golden brown on top and toothpick comes out clean. Remove from oven and cool first for 10 minutes before transferring onto a wire rack to cool.
Yields 16 slices
Visit www.sweeterlifeclub.com for more mouthwatering sugar-free recipes.
BANANA HONEY DATE CAKE I N G R ED I EN TS 3 ripe bananas, mashed really well 2 tablespoons low fat/ light butter, melted ¼ cup Natvia 2 tablespoons honey 2 teaspoons vanilla extract 1 egg ¼ cup liquid egg whites 4 tablespoons apple sauce ¼ cup unsweetened almond milk 1 cup of wholemeal self raising flour (or whole wheat all purpose) 1 cup wholemeal self raising whole wheat flour (or all purpose) 1 ½ tsp baking powder 4 Medjool dates, chopped 2 tablespoons (extra) honey to drizzle 1 extra date, sliced thinly for decorating
Preheat oven to 180°C | 356°F. Spray a medium sized round cake tin with spray oil and wipe around it with paper towel to even it out. In a large sized bowl, combine all wet ingredients. When wet ingredients are well combined, add dry ingredients. Once the batter is mixed well (do not overbeat), fold through dates. Pour batter into prepared tin. Drizzle top with the 2 tablespoons extra honey, swirling gently with the back of a knife for a marble effect. Decorate with sliced date. Bake in pre-heated oven for approximately 45 - 50 mins, or until golden brown on top and cooked through when tested with a toothpick.
Yields 18 generous slices
CIN NA M O N SU L T A N A C HO C O L A T E C HI P
COOK IE D O U GH B A RS I N G R ED I EN TS 1 ¾ cups rolled oats 1 can chick peas - 1 ½ cups drained and rinsed ½ cup (140g) low fat vanilla Greek yoghurt 6 fresh Medjool dates, pitted 2 tablespoons (30g) peanut butter 1 teaspoon baking powder 1 teaspoon ground cinnamon 1 teaspoon vanilla extract 2 tablespoons (30g) honey 4 tablespoons Natvia 3 tablespoons (30g) lightly packed brown sugar A pinch of salt ¾ cup unsweetened almond milk 2 tablespoons (20g) sultanas/raisins 1 8 cup + 1 tablespoon extra (35g) semi sweet chocolate chips Optional: 2 teaspoons cinnamon sugar for dusting
Preheat oven 200°C | 390°F. Spray a 8x8 inch baking pan with cooking spray and put aside. Throw all ingredients (except chocolate chips and sultanas/raisins) into a food processor and blend until smooth. Fold all sultanas/ raisins and 1/8 cup chocolate chips into the batter. Pour into prepared pan. Sprinkle extra 1 tablespoon chocolate chips on top of bars.
Yields: 16 squares/bars
Optional: Dust with cinnamon sugar. Bake for 30 minutes or until a toothpick inserted into the centre comes out clean. They are VERY moist and fudgy when taken out, but they will set and firm as they cool! Don’t over cook these - or they will become dry. Once cooled, cut into 16 bars.
CHAI APPLE & HONEY OAT CAKE I N G R ED I EN TS 3 vanilla chai tea bags ⅓ cup boiling water 2 red apples, peeled, cored and diced finely 1 teaspoon ground cinnamon 2 teaspoons vanilla extract ½ cup Natvia 1 egg ¼ cup liquid egg whites 2 tablespoons low fat butter/coconut oil, melted ¾ cup unsweetened apple sauce 2 tablespoons raw honey 1 cup wholemeal self raising/whole wheat flour 1 cup oat flour ½ cup unbleached white self raising flour 1 teaspoon baking powder 1 teaspoon baking soda
Preheat oven 180°C | 356°F. Grease a medium sized loaf tin with cooking oil spray, wiping with a paper towel. Place tea bags in the boiling water and set aside to brew. In a medium sized bowl, combine apples, cinnamon, vanilla and Natvia, mixing well until apples are coated. Add the egg, egg whites, butter/oil, apple sauce, honey and brewed tea.
Squeeze any excess tea from the tea bag into the cake batter and mix well. In a separate bowl, mix together flour(s), baking powder and baking soda until all ingredients are combined. Mix in to wet ingredients. Pour batter into prepared cake tin and bake for 45 - 50 minutes or until toothpick inserted into the centre of the cake comes out clean.
Yields 16 slices
Visit www.sweeterlifeclub.com for more mouthwatering sugar-free recipes.