Delicious Diabetic-Friendly Recipes by Natvia Natural Sweetener

Delicious

DIABETIC-FRIENDLY

RECIPES

14 sugar-free easy recipes 1

Welcome!

Index

Welcome! To mark National Diabetes Week, we’ve put together this eBook full of delicious recipes – we’ve got everything from breakfast right through to dinner! The recipes in this eBook have been created with Norbu, a great tasting natural sweetener made from monk fruit. Take the taste test with these recipes and find out just how easy it is to use Norbu in cooking! All the recipes in this collection are refined sugar-free, and low in carbohydrates. While we think they’re all delicious, please check with your GP before making any changes to your diet.

Top Tips For Diabetic-Friendly Cooking

Norbu Acai Bowl 6

Banoffee Chai Pudding 7 Chocolate Banana Bread 8

Enjoy!

Strawberry Smoothie 9

The Norbu team.

Carrot Orange Bread 10

About Norbu

Lemon Coconut Protein Balls 11 Strawberry Crumble Cookies 12

FRUCTOSE FREE

Rice Paper Rolls 13

TASTES GREAT GUARANTEED 96% LESS CALORIES THAN SUGAR

Chicken Larb in Lettuce Cups

ABSOLUTELY NOTHING ARTIFICIAL

Apple Quinoa & Coconut Crumble

LOW GI - WON’T IMPACT BLOOD SUGAR

14 15

Chai Pannacotta 16

Norbu is a 100% natural sweetener made from monk fruit. It has a clean, sweet taste and you can use it just like sugar in baking, tea and coffee. Norbu has just 0.4 calories per serve, is fructose free, and won’t impact your blood sugar levels, making it your secret to enjoying the sweeter things in life without the sugar!

Chocolate Avocado Mousse 17

Lemon Delicious 18 Raw Blackberry Cheesecake 19

For more recipes go to: www.norbusweetener.com.au /norbusweetener @norbusweetener

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGA N

Top Tips for

Diabetic-friendly Cooking It might surprise you to know that there’s no specific diet for people diagnosed with type 2 diabetes, although patients are advised to eat a healthy, balanced diet. With food recommendations constantly changing with science and trends, it can be difficult to know what the “perfect diet” is, but we’ve put together a list of tips that will help you discover diabetic-friendly cooking, without losing any of the dishes that you love. Please check with your GP for more dietary information or before making any changes to your diet.

grains!” be sure to check the labels, or better yet skip them altogether and grab an apple. If you are partial to a good granola bar, have a go at making your own at home with whole foods like oats and nuts.

FIND A GOOD SUGAR SUB - Sugar’s a real killer when it comes to type 2

diabetes – quite literally. We all get those sweet-tooth cravings for our favourite treats, and in the hour of crave it can be really hard to resist. The best thing to do, is to make the decision now to say “no!”, and find yourself a good sugar substitute to curb the cravings.

BE SMART ABOUT YOUR CARBS - As carbohydrates turn to sugars in the

Norbu Sweetener is made with all-natural ingredients, and is a low-calorie substitute for sugar. It’s made from monk fruit, and can be used to replace sugar 1:1 in almost anything! It contains no fructose, so has no impact on your blood sugar levels, but tastes just like sugar – some say even better!

A good rule is to switch from refined carbohydrates such as bread, rice and pasta white to wholemeal – anything; bread, rice, pasta, etc. Wholemeal carbs will give you longer lasting energy, and a lot more fibre. Get experimental with your roughage too, by trying other wholegrains like quinoa, millet, and bulgur wheat.

DISCOVER REAL FLAVOUR - If you’re like most people, you’ve probably

body, giving you energy, it’s really important to be clever about them.

grown accustomed to adding sugar or salt to most recipes to “enhance” flavours. However, this is a habit that you really need to cut down on big time once you’re cooking in a diabetic-friendly way.

You can even swap carbs for veg – try using strips of zucchini in lasagne instead of pasta sheets, cauliflower instead of rice, and squash instead of spaghetti. For baking, you can switch out wheat flours for substitutes like almond flour, ground flax, or coconut flour or finely ground oats. Different flours work better for different kinds of recipes, so give a few a try to find your favourite.

DOUBLE UP THE VEGGIES - Filling up on good stuff will help curb your

cravings. Try to make the biggest part of your plate the most nutritious too. Having mostly veggies will help you get your recommended daily allowances of lots of vitamins and minerals, as well as much need fibre, and a good mix of vital nutrients. There really aren’t any vegetables that are unhealthy or bad for you, so dish them on up!

Invest in a spice rack, and fill it up! Try different herbs and spices – google them to find out what goes best with what, and how you can bring your food’s flavour game to a whole new level! Also reach for mustards or vinegars before salt to elevate flavour and add depth to your dishes. It’s also much better to cook with fresh ingredients, as opposed to canned, dried or frozen, as these tend to be higher in sodium or salt. And if you’re using nuts, be sure that they aren’t salted. All in all, whatever your favourite recipes might be, there’s almost definitely a way that you can continue enjoying them, just with a few tweaks to make them – and you – healthier.

Also, when it comes to preparing snacks, choose whole food items, like whole fruits, nuts and plain yoghurt. A lot of pre-packaged “snack” foods have a lot of hidden sugars, so even though they might claim to be “low fat!” and “whole 4

Sources: www.diabeticlivingonline.com www.everydayhealth.com www.diabetesaustralia.com.au www.diabetes.org.uk

Norbu Acai Bowl

Banoffee Chia Pudding

Ingredients

1 kiwi fruit, halved (use one half for blending and reserve the other half for decorating) 1/3 cup chopped strawberries, plus extra for decorating A handful of spinach Half a ripe avocado 1 tbsp white chia seeds 2 tsp acai powder I tsp Norbu 100 ml almond milk 1/3 cup frozen raspberries

1/4 cup white chia seeds 270ml can coconut milk 2 tbsp raw cocoa 1 tbsp Norbu 1 tsp cinnamon 1 teaspoon coconut oil 5 dates, halved 1 banana, sliced Toasted coconut flakes, to serve

Method

1. Mix together coconut milk, cocoa, Norbu and cinnamon.

1. Blend all ingredients together.

2. Stir in the chia seeds. Pour into a glass and chill for 2 hours in the fridge.

2. Decorate with sliced kiwi fruit, strawberries, pumpkin seeds, cacao nibs, white chia seeds, and cashews (or toppings of your choice!)

3. For the topping, heat the coconut oil in a frying pan. Add the dates, banana, a pinch of salt and a pinch of cinnamon. Cook until caramelised. 4. Top the pudding with the topping and serve. 5. (To further reduce sugar content, use fresh bananas rather than the date topping)

Serves: 1 GF

Serves: 1 â&#x20AC;˘ Prep: 2 hrs

â&#x20AC;˘ Time: 10 mins EF

Chocolate Banana Bread

Lower Carb Strawberry Smoothie

Ingredients

5 bananas, mashed 3 large eggs 1/4 cup olive oil (or coconut oil) 1/2 cup coconut flour 1/2 cup cacao powder 1/2 cup natural peanut butter (almond or cashew butter) 1/4 cup cacao nibs 1/4 cup Norbu 2 tsp baking powder 1/4 tsp cinnamon 1/4 tsp vanilla powder (or essence)

5 strawberries (fresh or frozen) 1 cup unsweetened almond milk ½ cup Greek-style yoghurt 1 tsp Norbu, or to taste ice cubes, to serve

To top: 1 banana, cut length ways 2 Tbsp chopped walnuts

Method

1. Preheat oven to 180 degrees. Line a loaf pan with baking paper.

1. Blend all ingredients together, and serve.

2. Mash bananas until smooth then add eggs, peanut butter and oil. 3. Add all dry ingredients to the banana mixture and stir to combine. Do not over mix or it won’t rise as well. 4. Transfer mixture to pre-prepared tin and flatten. Place extra sliced banana and walnuts on top. 5. Bake for 1 hour or until skewer comes out clean. If top is getting too brown place some tin foil over the top in the last 20 mins while the middle continues to cook. 6. Cool and then slice and enjoy with your favorite nut butter or coconut yoghurt!

Serves: 1 • Prep: 5 mins

Makes: 1 loaf • Prep: 15 mins • Bake: 1 hr GF

Recipe by Nicky Skinner @lunchboxinc

Carrot Orange Bread

Lemon Coconut Protein Balls

Ingredients

2 cups blanched almond flour 1/3 cup coconut flour 1/4 cup Norbu 1 tsp cinnamon 1 1/2 tsp bi-card soda 1/4 tsp fine sea salt 2 large eggs 1 cup orange juice (fresh is best) 1 1/2 tbsp orange zest, lightly packed 1 cup grated carrots

1/2 cup almonds 1/2 cup macadamias 1/4 cup cashews 1/3 cup Norbu 1/3 cup desiccated coconut 1/3 cup melted coconut oil 1/2 cup coconut flour 2 tbsp vanilla protein powder (use pea protein to make dairy free) 1 lemon, juiced and zested Cold water

Method

1. Preheat the oven to 180C Lightly grease a loaf tin and set aside.

1. Blend together all ingredients except water and ¼ of the macadamias.

2. In a medium mixing bowl, whisk together the almond flour, coconut flour, Norbu, cinnamon, baking soda and salt and set aside.

2. Process until smooth.

3. In a large mixing bowl, whisk the eggs, then whisk in the orange juice and zest. Add the dry mixture and whisk until thoroughly combined and no clumps remain. Don’t forget to scrape the sides of the bowl to make sure you have everything well incorporated.

3. Slowly add in water if necessary, to form a ‘sticky’ dough like consistency. 4. Add the last ¼ of macadamias and quickly process the nuts to mix through.

4. Pour the batter into the prepared pan. 5. Bake for 30 minutes, then cover loosely with foil and bake for another 30-40 minutes until a tester comes out mostly clean (a few small crumbs are ok).

5. Roll into balls of desired size and freeze for 4 hours prior to consuming.

Makes: 8 large slices • Time: 1 hr 20 mins

Makes: 15 • Time: 15 mins + freezing

Recipe by A Clean Bake www.acleanbake.com

Recipe by Running Hearts

Strawberry Crumble Cookies

Rice Paper Rolls

Ingredients

1 carrot 1 tbsp Norbu 1/4 cup water 1 cucumber 1/2 lime juiced 1 red capsicum 3 spring onions

1 1/2 cups rolled wholegrain oats 1 tbsp chia seeds 2 tbsp almond flour 2 tbsp Norbu 1/2 cup macadamias, chopped 1/3 cup sugar free dark chocolate, chopped 1/3 cup almond milk 1/3 cup coconut oil, melted 1/2 tsp vanilla extract 6 strawberries, halved

Dipping sauce: 1/2 lime juiced 1 tbsp soy sauce 1 tbsp soy sauce 1 tbsp peanut oil Handful fresh mint 2cm piece of ginger 1 chopped red chilli 2 garlic cloves minced 1 tsp rice wine vinegar 1/2 chilli finely chopped 1 packet rice paper sheets 1 garlic clove finely chopped 1 packet rice vermicelli noodles 1/2 lemongrass stalk chopped 1 block tofu or protein of choice

Method

1. Preheat oven to 175C and line a baking tray.

1. Preparation is key for rice paper rolls! First, prepare your tofu. 2. Fry peanut oil with chilli, garlic and ginger until coloured and fragrant. Then add soy sauce, rice wine vinegar and lime juice. Add sliced tofu and fry for 5-8 minutes, making sure you flip the pieces when crispy. Remove from the pan and set aside. 3. Finely slice the vegetables and mint leaves, and prepare the vermicelli noodles according to packet instructions. 4. Combine all the dipping sauce ingredients in a bowl and mix to combine. 5. Now it’s time to make the rice paper rolls! Fill a large bowl with warm water and make sure your workspace is clear. 6. Dip a rice paper sheet in the water for 10-20 seconds until pliable. Lie on a clean area and wait a few moments for the rice paper to dry slightly so that it’s easier to work with. 7. Arrange your fillings on the sheet, starting at the bottom third of the sheet. Layer the noodles first, topped with the tofu, vegetables and mint. Roll the sheet tightly from the edge closest to you, bringing the sides in and rolling all together. Repeat with the remaining ingredients and serve immediately with the dipping sauce.

2. Combine dry ingredients in a bowl and mix well. 3. Add almond milk, coconut oil and vanilla and combine. 4. Roll into 12 evenly sized balls. Add a half strawberry to the centre of each. 5. Bake for 20 minutes or until golden.

Makes: 12 cookies • Time: 30 mins DF

Serves: 4-6 • Time: 20 mins 12

Chicken Larb in Lettuce Cups

Apple, Quinoa & Coconut Crumble

Ingredients

1 packet vermicelli noodles, prepared as per packet instructions 1 tbsp vegetable oil 350g chicken mince 1 long red chilli, de-seeded finely chopped 1 stalk of lemon grass, white part only, finely chopped 3 spring onions, thinly sliced 2 tbsp fish sauce 2 tbsp lime juice 1 tbsp Norbu 1/2 cup mint leaves, roughly chopped

3 apples peeled, coredand chopped 1 tbsp Norbu 1/2 tbsp mixed spice 1/3 cup shredded coconut 1 cup quinoa flakes 60g unsalted butter, melted 1/2 lemon, juiced zest of whole lemon Greek-style yoghurt, to serve

To Serve: 1/3 cup mint leaves 1/3 cup coriander leaves 1 iceberg lettuce, leaves removed

Method

Method 1. Heat oil in a frying pan over medium heat. Add chicken mince and cook for 8 minutes or until golden. Add the chilli, lemongrass and onion. Stir until well combined.

1. Preheat oven to 180C 2. Place apples, Norbu, mixed spice, lemon juice and half the zest in a bowl. Toss to combine and add to baking dish (or 4 individual ramekins)

2. Combine fish sauce, lime juice and Norbu in a jug. Add to mince mixture. Stir through mint leaves.

3. Combine the coconut, quinoa flakes, butter and remaining lemon zest. Spoon mixture over the apples.

3. Place lettuce cups on serving plates. Place noodles into a bowl and spoon over the larb. Top with the fresh mint and coriander leaves. Serve with a bowl of peanuts on the side.

4. Bake for 15-20 minutes, or until crumble is golden. Serve with yoghurt.

Serves: 4 â&#x20AC;˘ Time: 20 mins GF

Serves: 4 â&#x20AC;˘ Time: 30 mins 14

Chai Pannacotta

Chocolate Avocado Mousse

Ingredients

4 1/2 cups almond milk

2 large avocados or 3 small ones

3 chai tea bags

1/4 cup cacao powder

2/3 cup Norbu

1 tsp vanilla extract

1/2 tsp cinnamon

1/3 cup unsweetened almond milk

1 tsp vanilla extract 4 tsp gelatine powder

150g/5.2 oz semi sweet chocolate 50% or higher (use sugar free chocolate if desired) 3 tbsp Norbu

Method

1. Bring the almond milk, chai tea, cinnamon, and Norbu to a boil.

1. Melt the chocolate slowly in the microwave and then stir in the Norbu. 2. Combine all ingredients except for the melted chocolate mix into a food processor.

2. Remove from heat and stir in gelatine powder.

3. Process until smooth.

3. Whisk until fully combined and pour into heat proof mason jars.

4. Fold a little bit of the avocado mix until the chocolate mix.

4. Allow to set overnight and serve cold.

5. Then fold the chocolate mix into the avocado mix. 6. Refrigerate until needed and serve with fresh fruit.

Serves: 1 â&#x20AC;˘ Prep: 5 min

Makes: 4 â&#x20AC;˘ Time: Overnight GF

Low Sugar Lemon Delicious

Raw Blackberry Cheesecake

Ingredients

1/4 cup butter, at room temperature

1 cup raw pecans 1/2 cup almonds 1/2 cup pitted dates, soaked in boiling water overnight 1/2 tsp ground cinnamon

1/2 cup Norbu 2 eggs, separated

Filling 1 1/2 cups raw cashews, soaked in boiling water overnight 1 cup fresh blackberries 1/3 cup lemon juice 1/3 cup coconut oil melted 2/3 cup coconut milk, refrigerated 1/4 cup Norbu

1 lemon, juiced and zested 2 tbsp plain flour 1/8 tsp baking powder 1/8 tsp salt 2 tbsp cornflour 1 1/4 cup milk (of choice)

Method

Method 1. Preheat oven to 170°C and grease a medium ceramic dish. 2. Cream the butter until light and fluffy. Add the Norbu and continue to beat well until combined. 3. Add the egg yolks and mix to combine. 4. Add the flour, cornflour, milk, lemon juice, and zest and mix until combined. 5. Separately, and with clean utensils and bowl, beat the egg whites until soft peaks form. 6. Fold a spoonful of the egg whites into the mixture to lighten, and then fold in the remaining. Make sure you don’t over handle. 7. Pour into greased dish and bake for 40-50 minutes just set. Check halfway through and if it’s browning too quickly, cover the top with foil. 8. Serve warm and refrigerate any extras for up to 5 days.

1. First, make sure you’ve soaked the dates and cashews overnight in boiling water (separately!) 2. In a food processor, process the pecans and almonds to a fine meal. Transfer to a bowl and add the cinnamon. Set aside. 3. In the food processor, blend the dates and a pinch of salt to a paste. Add the dry mixture and blend to combine. 4. Grease and line a muffin tray. We lined ours with baking paper so it’s easier to remove at the end but you could use cupcake liners as well. 5. Pack the pecan mixture evenly in the prepared muffin tray to make the crust. 6. For the filling, drain the soaked cashews and add them into the blender. Blend until smooth. 7. Add the blackberries, lemon juice, coconut oil, coconut milk and Norbu and blend until well combined. 8. Spoon on top of bases and return to the freezer to set for 1-2 hours.

Serves: 4 • Time: 30 mins

Makes: 6 • Time: 2 hrs

Enjoy!

For more recipes go to: www.norbusweetener.com.au /norbusweetener @norbusweetener