SUGAR FREE BAKING is
with
For Sugar-Free recipes go to www.natvia.com
@natviauk
www.natvia.com @natvianaturalsweetener
CONTENTS Winter
How to bake with Natvia What's in season What makes the perfect breakfast Natvia community page Keto creations
Introduction
INFLUENCER EDITION This festive season, we’re celebrating the amazing foodies sharing their sugar-free creations with us all year long! Passionate, creative, and always indulging we’ve collaborated with some of our favourite foodies to bring you some of the best desserts to plate up for entertaiment this winter!
HOW TO BAKE WITH NATVIA
Never baked with Natvia before? No worries, adapting a sugar-based recipe for Natvia is super easy. Read our quick guide to get baking!
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Icing Sugar
Moisture Content
Natvia can easily substitute icing sugar by blitzing regular Natvia or Natvia Baking Mix into a finer consistency.
When baking moist cakes, replacing butter for oil will ensure your cake is deliciously soft.
Optimum Rise
Meringue-Based Dishes
When adapting a sugar-based recipe and when looking to make your recipe rise, even if the recipe does not include baking powder, adding 2 – 3 teaspoons may be added to give your baked dessert the best rise.
When making dishes like a pavlova, Natvia can be added at the start before whisking the egg whites.
Light and Fluffy
To make jams and sauces, use Natvia that has been blitzed into a finer consistency. Natvia will begin to recrystallise when set to cool, using a small amount of xantham gum will prevent this. Natvia is not a preservative and will not preserve the produce used to make the jam or sauce.
Normally when baking cakes, the chemical reaction of beating sugar and butter together creates a lot of air. Because Natvia has a different chemical structure, your secret to success when baking with Natvia is to beat or cream your initial mixture really well.
Jams and Sauces
SWEETNESS CONVERSION CHART Amount
Sugar (g) Equivalent to
Natvia (g)
Amount
1 tsp
4g
2.64g
2/3 tsp
1 tbsp
12g
8g
2 tsp
¼ cup
55g
36g
3 tbp
1/3 cup
75g
50g
1/4 cup
½ cup
115g
76g
1/4 cup + 2 tbsp
2/3 cup
150g
99g
1/2 cup
¾ cup
170g
112g
1/2 cup + 1 tbsp
SWEETNESS COMPARISON 1tsp sugar = 2/3tsp Natvia
7
produce guide
WHATS IN SEASON? With a new season comes delicious fresh fruit and vegetables that we can't wait to begin cooking with. Sourcing seasonal produce ensures you're getting the best tasting ingredients at a great price. Use this guide the next time you're out grocery shopping or out at your local market!
SWISS CHARD
BEETROOT
TURNIP
GARLIC
ZUCCHINI
CUCUMBER
KALE
BROCCOLI
SPRING ONION
CAPSICUM
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PEAR
ORANGES
BLACKBERRY
MINT
POMEGRANATE
AVACADO
PASSIONFRUIT
LEMON
APPLE
BANANA
BLUEBERRY
STRAWBERRY
OREGANO
TARRAGON
PEACHES
PLUM
RASPBERRY
ROSEMARY
9
OUR SUGAR-FREE COMMUNITY Our Natvia community are some of the most creative bakers out there. We LOVE seeing your delicious creations from mouthwatering weekend breakfasts to after-dinner indulgences. We love sharing your desserts so here is what you've been baking! Tag us in your sugar-free creations! @natvialiving #IAmSugarFree
@diannayota - Almond & Peanut Protein Cookies
@raimeeleigh.fitfood - Bagel Sandwich with Natvia Raspberry Fruit Spread
@slimmingworldj - BBQ Pulled Chicken
@foodiefittwinmummy - Berry & Coconut Protein Muffins
@slimmingworld_katylouise - Berry French Toast
@janebbakes - Chocolate Orange Cheesecake
@cleankweens - Easy Jam Drops
@lalasplate - Peanut Caramel Crunch Bars
@healthy.or.not.nutrition - Protein Snickers Slices
@noashealthyeats - Pumpkin Donuts
@jessiehearn - Vegan Strawberry Crumble Bars
@naturally_nina - Walnut Banana Bread with PB & Natvia Strawberry Fruit Spread 11
A Very Natvia Christmas The festive season is packed with every mouthwatering dessert we could dream of making it one of our favourite times of the year. What's better is that you can still indulge in all of your favourite Christmas treats while still saying NO to added sugars! We've got your back with 40 delicious recipes you can enjoy well into the season. We hope you enjoy and from the whole Natvia team, we hope you have an amazing festive season!
Gingerbread Men
You can’t say no to gingerbread men at Christmas. Get the whole family involved with this recipe. Pg. 68
Santa Brownies
Delicious brownies so mouthwatering even Santa will be stopping by for a slice. Pg. 78
Christmas Trifle
Eton Mess
Raspberry Ripple Ice Cream
W inter Pavlova
This classic is a total crowd-pleaser and you can see why! Impress the whole family with this dish. Pg. 74
The perfect treat for those warmer days, you’ll be surprised how easy this recipe is. Pg. 100
One of our favourite desserts packed with fruity flavour, this traditional dessert is a must-eat! Pg. 76
The cake of the season, this winter pavlova is unmissable. Topped with delicious seasonal fruit it’s time to plate up! Pg 16 13
The Ultimate Keto Treats DELICIOUS CHEESECAKES, A WINTER PAVLOVA, AND EVEN AN AMAZING, EASY AND QUICK KETO BREAD RECIPE, THOSE ARE JUST SOME OF TASTY TREATS TO LOOK FORWARD TO. NOT JUST THAT, WE SIT DOWN WITH DIETICIANS FROM THE LOW CARB CLINIC TO DISCUSS THE DARK SIDE OF SUGAR!
400
calories saved *compared to sugar
INGREDIENTS Pavlova 6 Egg Whites, room temperature Pinch of Salt 70g Natvia (1/3 cup) 1 tsp Lemon Juice 1 tsp Vanilla Extract 1 tbsp Tapioca Four (optional, but helps to stabilise meringue)
Toppings 500g Thickened Cream (2 cups) If you cannot tolerate dairy, use whipped coconut cream instead. 1-1.5 tbsp Natvia 1 tsp Vanilla Extract 300g of seasonal fruits of your choice; mixed berries, passionfruit, diced mango or kiwi fruit (2 ½cups) Garnish with fresh mint or basil leaves
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WINTER PAVLOVA GLUTEN-FREE • KETO • LOW CARB
PREP: 15-20 MINUTES COOK TIME: 50 MINUTES SERVES: 12 1. Preheat the oven to 120˚C and line two baking trays with baking paper. 2. Add the egg whites and salt to the bowl of a stand mixer fitted with the whisk attachment. Begin whipping the egg whites on a low speed and gradually increase to a medium speed. When the egg whites begin to look foamy, add the Natvia in one tablespoon at a time. 3. Once the Natvia has been incorporated, increase the speed to high and whip until stiff peaks form and the meringue mixture looks glossy and the sweetener is fully dissolved. You can rub some of the meringue mixture in between your fingers to feel if the sweetener has fully dissolved.
7. After it’s cooked, turn the oven off and crack the door open. Let the meringue sit and cool inside the oven for roughly 60 minutes. 8. While the pavlova cools, prepare the topping ingredients. Pour the cream (make sure it’s cold), Natvia and vanilla into a clean, dry bowl. Whip until soft peaks form using a stand mixer or with a whisk by hand. 9. To serve, place one of the pavlovas onto a platter and spoon half of the whipped cream evenly over the top and then garnish with your chosen fruits. Place the second pavlova on top and repeat the process of adding the cream, fruit and garnishes. If you’re following a ketogenic diet, use berries as they are lower sugar fruits compared with mango and kiwi fruit.
NUTRITION INFORMATION* (PER SERVING) Serving size
Carbs
Protein
65g
1.9g
2.4g
21.5
Energy KJ 876
Calories 209
*Nutrition excludes fruit toppings.
Jordan Pie is a fully qualified Nutritionist and GAPS practitioner. She is also a health and wellness blogger, free-lance food photographer and co-author of the GUTALICIOUS cookbook. Jordan is a big believer in utilising the healing power of foods to nourish and rejuvenate the body and is passionate about creating and sharing healthy, gut friendly recipes with others.
4. Remove the mixing bowl from the machine. With a rubber spatula, fold in the lemon juice, vanilla and tapioca flour (if using). 5. Scoop the meringue mixture onto each prepared baking tray and use the spatula to spread it into two circular or oval shapes of the same size. 6. Place the meringues into the oven and bake for 45-55 minutes.
Fats
Recipe by Jordan from www.reallifeofpie.com
Follow her on Instagram at @jordiepieface 17
400
calories saved *compared to sugar
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CHOCOLATE CUSTARD MACADAMIA TART GLUTEN-FREE • KETO • LOW CARB • DAIRY FREE
PREP: 20 MINUTES CHILL TIME: 1 HOUR COOK TIME: 22 MINUTES SERVES: 12 INGREDIENTS Pastry 275g Almond Flour (2 ½ cups) 1 Egg + 1 Egg Yolk 3 tbsp Natvia Pinch of Salt 1 tbsp Coconut Oil Filling 400ml Coconut Cream (1 3/4 cups) 3-3.5 tbsp Natvia 4 tbsp Cacao Powder 3 tbsp Cacao Butter 4 Egg Yolks Seeds of 1 vanilla bean Topping 120g toasted macadamias (1 cup)
1. Preheat the oven to 170˚C. Grease and line a tart or pie tin with baking paper. 2. Add all the pastry ingredients into a food processor and blend into a dough. 3. Press the pastry dough into the lined tin as evenly as you can. Use a fork to poke some holes into the base of the pastry. 4. Place into the oven and bake for roughly 22 minutes, or until golden brown. 5. Meanwhile, add the coconut cream, Natvia, cacao powder, cacao butter and vanilla into a small saucepan. Melt on a low-medium heat until all the ingredients are evenly combined. 6. Remove the filling from the heat and stir through the egg yolks and stir continually with a spatula for a few minutes. 7. Add the filling mixture back onto a low heat on the stove top and continue to mix for a further 2-3 minutes. Once it has thickened nicely, remove it from the heat. 8. Remove the pastry from the oven and allow to cool. 9. Once cooled, pour the chocolate filling mixture into the tart shell. Place into the fridge to set. 10. Once it has set, garnish with toasted macadamias, slice and serve
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
90g
3.6g
7.9g
Fats 34.6g
Energy KJ 1500
Calories 359
Recipe by Jordan Pie from www.reallifeofpie.com. Follow her at @jordiepieface 19
750
calories saved *compared to sugar
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SKILLET CHOC CHIP COOKIE KETO • LOW CARB
PREP: 10 MINUTES COOK TIME: 30 MINUTES SERVES: 12
INGREDIENTS 170g Almond Flour (2 cups) 130g Natvia (3/4 cup) ½ tsp Baking Powder ¼ tsp Salt 100g Salted Butter (½ cup) 1 tsp Vanilla Extract 1 Large Egg 90g No Added Sugar Dark Chocolate (¾
1. Preheat your oven to 180˚C. Microwave the butter for 30 seconds to melt, but it shouldn't be hot. 2. Place the butter into a mixing bowl and beat with the Natvia. Add the vanilla and egg, mix on low for another 15 seconds exactly. 3. Add the almond flour, xanthan gum, baking powder and salt. Mix until well combined. 4. Press the dough together and remove from the bowl. Combine the chopped dark chocolate into the dough with your hands. 5. Press the dough into a 20cm buttered cast iron skillet, making sure it is as level as possible 6. Place the skillet in the oven for 30 minutes, or until golden brown on top. 7. Remove from the oven and let it cool. Serve with keto ice cream or a basic dark chocolate ganache. Keep in an airtight container for up to 7 days.
cup) NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
45g
1.1g
4g
Fats 18.2g
Energy KJ 795
Calories 190
Find more of Aaron’s delicious keto recipes in his exciting ‘Keto Sweet Tooth Cookbook’ Find it at any good bookstore. Recipe by Aaron Day from www.fatforweightloss.com
Follow Aaron at @fatforweightloss 21
130
calories saved *compared to sugar
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COCONUT LEMON CAKE KETO • LOW CARB
PREP: 10 MINUTES BAKE TIME: 45 MINUTES SERVES: 10
1. Separate the egg whites and yolks. Beat the egg whites until they form white peaks. 2. Into the same bowl, place the rest of the cake ingredients (including the egg yolks) into the bowl. Mix until well combined. 3. Pour into a greased loaf tin (9” X 5”)
INGREDIENTS Cake 40g Coconut Flour (½ cup) 5 Eggs 30g Natvia (¼ cup) 125g Butter Melted (½ cup) ½ Lemon Juiced ½ tsp Lemon Zest 1 tsp Gelatin Powder ½ tsp Salt
4. Bake at 180˚C for 45 mins (fan forced) 5. Whilst the cake is in the oven, beat the cream cheese, Natvia, vanilla extract and lemon zest together with an electric beater. 6. Set aside and ice the cake once it has finished cooking. 7. Slice and enjoy
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
66g
1.2g
5.7g
4.7g
878
210
Icing 225g Cup Cream Cheese (1 cup) 3 Tbsp Natvia 1 tsp Vanilla Extract ½ tsp Lemon Zest
Recipe by Aaron Day from www.fatforweightloss.com.au Follow him at @fatforweightloss 23
editorial
T HE DARK SIDE OF SU GAR Camilla Dahl on why quitting sugar is one of the most powerful changes you can make to improve your health.
H
ave you heard that sugar is fine in moderation, or as part of a balanced diet?
Or that as long as you balance calories-in with calories-out, it doesn’t matter if the calories you eat come from sugar or salmon – it is the calories that count, right? Wrong. Not all calories are created equal. And every calorie consumed of sugar is not just an ‘empty’ one, it’s a harmful one. Calories from sugar are uniquely damaging to the body because sugar is simply not processed by the body in the same way as other foods. Sugar has been shown to cause liver damage as well as insulin resistance, which increases
the risk of almost every chronic disease - from diabetes and heart disease, polycystic ovarian syndrome to Alzheimer’s dementia. Not to mention, insulin resistance makes it very hard to lose weight. What you might normally think of sugar - the white powder, or ‘table’ sugar, is actually a mixture of two sugars: glucose and fructose. It is this mixture that makes sugar so incredibly harmful to the body – glucose plus fructose mean sugar plays a double role in insulin resistance (and so the associated chronic diseases). Glucose raises blood sugar levels and in response, the body releases insulin. This happens every time we eat sugar (as well
as other carbohydrates). Frequent spikes in blood insulin levels promote insulin resistance across the body – like at the muscles and the liver. And the fructose part of sugar makes this problem even worse. Fructose can only be metabolised by the liver (unlike glucose, which can be metabolised in cells throughout the body). The liver was built to process just tiny amounts of fructose – like the amount that might be found in a couple of berries. And for much of human history, this never presented a problem - sugar was rare in our diets until about 2000 years ago, coming only from fibrous fruits or honey (which were not always available, and not available in the large amounts they are
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today). In 1750, the average person consumed about 1.8 kilograms of sugar per year - but today, the average Australian consumes a staggering 22 kilograms. Our liver can’t process the huge amount of fructose in our modern diets. Without any other options, the overloaded liver is forced to turn most of the fructose we eat into fat. That’s right – it is the sugar (not just any old calorie) in our diet that makes us fat. This fat builds up in the liver – causing ‘non-alcoholic fatty liver disease’, which is now the most common cause of liver disease world-wide. With so much fat through the liver, the liver develops insulin resistance. This fat also builds up around other organs – like the pancreas, whose job it is to make insulin. A major analysis of sugar consumption across populations found that populations who consume more sugar (but not
simply more ‘calories’) have increased rates of diabetes. Removing sugar from the diet reverses fatty liver and improves insulin sensitivity. Unfortunately, this might not be as straightforward as it seems. Sugar can appear as either the white
"Sugar has been shown to cause liver damage as well as insulin resistance" powder or hidden in packaged foods under one of more than 60 names - like golden syrup, caramel, coconut sugar and corn syrup. Sugar is extracted and purified from fruits or vegetables to make it seem healthier: common
examples include date paste, cane juice, strawberry and beetroot powder, and pear extract. Whether it is ‘raw’, ‘organic’, brown or white – it is all just sugar, a mixture of glucose and fructose capable of damaging the liver and causing insulin resistance. The easiest way to avoid sugar is to avoid processed foods altogether. But if you do eat foods from boxes or packages, take the time to check ingredient lists and nutritional panels and avoid foods with sugar – your body will thank you. Camilla Dahl is a Melbourne based Accredited Practising Dietitian at The Low Carb Clinic; a doctor and dietitian team dedicated to transforming patient’s lives through medically supervised nutrition intervention
.
CR ACK ING T HE CODE... 62 WAYS TO SAY ‘SU GAR’ Agave nectar Barbados sugar Barley malt Beet sugar Brown sugar Buttered sugar/syrup Cane juice Cane juice crystals Cane sugar Caramel Carob syrup Caster sugar Calorie reduced sugar Coconut palm sugar Coconut sugar Confectioner's (powdered) sugar Corn sweetener Corn syrup Crystalline fructose Dates Date sugar Dehydrated cane juice
Demerara sugar Dextran Dextrin Dextrose Ethyl maltol Evaporated cane juice Fructose Fruit juice/ fruit juice concentrate (apple, raspberry, pear, blueberry, mango, cherry…) Golden sugar Golden syrup Granulated sugar Grape sugar High fructose corn syrup Honey Icing sugar Invert sugar Low GI sugar Low calorie sugar Maltose Malt syrup Malt powder
Maltodextrin Maple syrup Mannose Molasses Muscovado sugar Oat syrup Organic sugar Palm sugar Panela Rapadura sugar Raw sugar Rice bran syrup Rice malt syrup Rice syrup Simple syrup Treacle Turbinado sugar Vegetable powders/juice (beetroot, carrot, pumpkin) Yellow sugar
25
115
calories saved *compared to sugar
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CHEESECAKE FAT BOMBS KETO • LOW CARB • NO BAKE
PREP: 10 MINUTES CHILL TIME: 4 HOURS SERVES: 12
1. For the base: In a medium-sized mixing bowl, beat the cream cheese with the butter until combined. 2. Add the coconut oil, Natvia and vanilla, and mix until combined. 3. Divide the mixture between 12 cups of a silicone mini cupcake tray (they should be three-quarters full).
INGREDIENTS
4. Smooth the top with a small teaspoon. Place in the freezer for 20 minutes until relatively hard on top.
Base 140g Cream Cheese (2/3 cup) 55g Butter melted (¼ cup) 60ml Refined Coconut Oil (¼ cup) 1 tbsp Natvia 1 tsp Vanilla Extract
5. For the top: In a separate bowl, mix the coconut oil with the Natvia and cocoa powder. Pour on top of the semi-frozen base layer, and
Top 120ml Refined Coconut Oil (½ cup)
freeze until completely set, about 4 hours.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
32g
0.4g
1.3g
21.3g
820
196
2 tsp Natvia
Recipe by Aaron Day from www.fatforweightloss.com.au Follow him at @fatforweightloss 27
540
calories saved *compared to sugar
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PEANUT BUTTER CARAMEL SLICE GLUTEN-FREE • KETO • LOW CARB • DAIRY FREE • NO BAKE
PREP: 1 HOUR CHILL TIME: 2 HOURS SERVES: 16
1. Combine all base ingredients until a crumble forms. 2. Press crumble firmly into a baking tin lined with baking powder and freeze whilst making peanut butter cream layer. 3. To make peanut butter cream layer, combine all peanut butter cream layer ingredients in a bowl and mix until smooth.
INGREDIENTS
4. Spread peanut butter cream layer over base and refrigerate for 30 min.
Base 200g Almond Meal (1 2/3 cup) 75g Unsweetened Desiccated Coconut (1/3 cup) 80g Natvia, blitzed into a finer consistency (1/3 cup + 2 tbsp) 70g Coconut Butter, or coconut oil/regular butter (1/3 cup) 30g Coconut Flour (¼ cup) 15g Flax Meal (1 heaped tbsp) 1 tsp Vanilla extract ¼ tsp Salt
5. To making chocolate layer, melt chocolate and coconut together in a bowl in the microwave in 30s intervals, stirring between intervals.
Peanut butter cream layer 300g Smooth Natural Peanut Butter (10 tbsp) 60g Coconut Oil (¼ cup + 1 tbsp) 15g Natvia 1 tsp Vanilla Extract ¼ tsp Salt 30g Salted Caramel Protein – optional, can omit completely Chocolate layer: 130g No Added Sugar Chocolate (1 ¼ cup) 2 tbsp Coconut Oil
6. Pour chocolate over peanut butter cream layer and freeze for at least 45 minutes or until firm.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
90g
3g
11g
30g
1369
326
Recipe by Sarah Ky from @Sarahfitfoodie Sarah is a total foodie and is a complete creative in the kitchen, we're obsessed with sharing her creations online. If you LOVE chocolate treats and easy to bake desserts we'd definitely recommend keeping up to date with Sarah at @Sarahfitfoodie 29
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EASY KETO BREAD GLUTEN-FREE • LOW CARB • KETO
PREP: 10 MINUTES COOK TIME: 45 MINUTES SERVES: 12
INGREDIENTS 6 Eggs, extra large 70g Unsalted Butter 60g Coconut Oil 200g Almond Meal/Flour (2 cups) 1 tsp Baking Powder 1 tsp Xanthan Gum Pinch of Salt Toppings (optional) Natvia Strawberry Fruit Spread
1. Pre-heat oven to 180oC. 2. Grease and line a standard loaf tin. 3. Place the eggs in the bowl of your mixer and insert whisk attachment, or use hand beaters. Whisk on high for 5 minutes until thick and creamy. 4. While the eggs whisk, place the butter and coconut oil in a microwave sage jug and melt. Sit aside to cool. 5. Reduce mixer speed to low and pour melted butter and coconut oil into the eggs. Beat on medium until well combined. 6. Place all of the dry ingredients into a large mixing bowl and whisk to remove any lumps. 7. Add the dry ingredients to the mixer bowl and beat on medium until a smooth batter has formed. This batter will appear quite runny, don’t panic, it’s meant to look like that. 8. Pour batter into loaf tin and bake for 45 minutes, or until a skewer inserted in the center comes out clean. Let cool in tin for five minutes before removing and cooling on a baking rack.
NUTRITION INFORMATION (PER SERVING)
Recipe by Naomi Sherman from www.naomishermanfoodcreative.com
Serving size
Carbs
Protein
Fats
Energy KJ
Calories
61g (1 slice)
0.8 g
7.5 g
21.9 g
966
231
Naomi is an amazingly talented keto recipe creator. Her sweet and savoury dishes are always eye popping and have us wanting more. There’s no way you won’t LOVE any of her bakes. Follow her at @naomisherman_foodcreative 31
300
calories saved *compared to sugar
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NO CHURN BLACKBERRY AND VANILLA SORBET GLUTEN-FREE • LOW CARB • DAIRY FREE • NO BAKE
PREP: 5 MINUTES CHILL TIME: 1 HOUR SCOOPS: 12
INGREDIENTS 500 Blackberries, frozen (4 cups) 1 tbsp Vanilla Extract 55g Natvia, blitzed (1/3 cup) 1 tsp Lemon Zest 2 tsp Lemon Juice 1 tbsp MCT oil
1. Place all ingredients into a blender and process until very smooth, approx. 5 minutes. 2. Strain mixture through a fine sieve, pushing it through with the back of a spoon, to remove the seeds. 3. The sorbet will be quite thick and silky at this point and could be eaten immediately, but I recommend that you spoon it into a serving dish, cover with cling film and freeze for an hour to make it beautifully scoop-able.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
49g
3.3g
0.6g
1.2g
133
32
Recipe by Naomi Sherman from www.naomishermanfoodcreative.com Follow her at @naomisherman_foodcreative 33
Delicious Diabetic Friendly Desserts LOW CARB DESSERTS? NO WORRIES. WE HAVE YOUR WINTER SORTED WITH A SELECTION OF CAKES, SLICES, AND EVEN A TASTY CHOCOLATE LASAGNE. WE ALSO SPEAK WITH DIETICIANS ON THE LATEST RESEARCH AROUND REVERSING TYPE 2 DIABETES AND WHAT TOP FOOD YOU NEED TO EAT TO KEEP YOUR GUT HEALTH IN SHAPE!
35
5,400 calories saved *compared to sugar
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CHOCOLATE CAKE GLUTEN-FREE • KETO • LOW CARB • LOW CARB
PREP: 60 MINUTES SERVES: 16
Cake: 1. Preheat oven to 175°C. Line an 8-inch pan. Stir all dry ingredients in a bowl and all wet ingredients in another bowl, then pour into the dry mix and stir evenly until just combined.
INGREDIENTS
2. Pour into the pan. Bake 15 minutes or until a skewer comes out clean. Let cool completely before frosting.
Cake: 150g Almond Flour (1 ½ cups) 60g Cocoa Powder (½ cup) 2 ¼ tsp Baking Powder ½ tsp Salt 80g Almond Milk 1/3 cup 3 Eggs 60g Natvia (1/3 cup) 1 ½ tsp Vanilla Extract Frosting: 60g Cocoa Powder (½ cup) 225g Cream Cheese 60g Butter (¼ cup) 760g Natvia, blitzed (4 cups) 1 ½ tsp Vanilla Extract 2-4 tbsp Milk of choice Cheesecake filling: 680g Cream Cheese, or vegan cream cheese, room temp 300g Yogurt of choice (coconut, almond milk, greek yoghurt all work) (1 ¼ cup) 195g Peanut Butter (¾ cup) 2 ½ tsp Vanilla Extract 125g Natvia (2/3 cup) 25g cup Almond Flour (¼ cup) Topping (optional): 125g Natvia Strawberry spread (½ cup) 130g Peanut Butter (½ cup)
Frosting: 3. Combine all ingredients until smooth in a food processor. You may need more or less milk depending on desired consistency. 4. Add toppings if desired
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
160g
6.3g
14.2g
36g
1790
427
Sweet Tip To decrease calories, go without the frosting or use less. For a double layer cake, simply double the recipe and bake in two 8-inch pans.
Recipe by Amy Lee from www.amyleeactive.com Follow her at @amyleeactive Amy Lee runs the AMYLEEACTIVE health hub, full of mouthwatering health recipes, and fitness and wellness content designed to inspire others to live a healthier, balanced lifestyle. Amy focuses on high-protein, sugar-free recipes packed with superfoods. We highly recommend checking her out!
37
1,000 calories saved *compared to sugar
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PEANUT BUTTER AND JELLY CHEESECAKE GLUTEN-FREE • KETO • LOW CARB • DAIRY FREE
PREP: 45 MINUTES COOK TIME: 30 MINUTES SERVES: 16
INGREDIENTS Crust: 150g Almond Flour (1 ½ cups) 40g Cacao Powder (1/3 cup) 50g Natvia (¼ cup) 60g Coconut Oil, or butter (¼ cup) Cheesecake Filling: 680g Cream Cheese, or vegan cream cheese, room temp 300g Yogurt of choice, coconut, almond milk, greek yoghurt all work (1 ¼) 195g Peanut Butter (¾ cup) 2 ½ tsp Vanilla Extract 125g Natvia (2/3 cup) 25g Almond Flour (¼ cup) Topping : 125g Natvia Strawberry Spread (½ cup) 130g Peanut Butter (½cup)
Crust: 1. Combine all crust ingredients in a food processor, pour into a lined 8 or 9-inch springform pan, press down firmly and evenly, set aside while you make the filling. Cheesecake Filling: 2. Preheat oven to 175°C. Fill any baking pan halfway up with water, and place it on the oven’s lower rack. 3. Combine all ingredients except topping in a food processor until just smooth (overbeating can cause cracking as it bakes). 4. Pour filling on top of crust. Dollop jam and peanut butter on top and swirl a pattern with a skewer if desired. Place on the middle rack (above the rack with the water pan). Bake 30 minutes and do not open the oven at all during this time. 5. Once time is up, still do not open the oven, and turn off the heat and let the cheesecake sit in the oven an additional 5 minutes. Remove from the oven, it will still look underdone. Let cool for 20 minutes, then refrigerate overnight, during which time it will firm up considerably. It is important the cake cools gradually so it does not crack. Store leftovers covered in the refrigerator 3-4 days, or slice and freeze if desired.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
100g
5.9g
10.5g
31g
1480
353
Sweet Tips To decrease calories, reduce the topping. Recipe by Amy Lee from www.amyleeactive.com. Follow her at @amyleeactive 39
1,200 calories saved *compared to sugar
Sweet Tips *You can use dairy-free or soy-free cream cheese instead of silken tofu, however, most brands contain a lot of fat. So, if you use storebought cream cheese, you can omit the coconut oil. Depending on the thickness of the cream cheese you might need to add a splash of plant-based milk to thin out the cream cheese.
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NO BAKE CHOCOLATE LASAGNE GLUTEN-FREE • KETO • LOW CARB
PREP: 60 MINUTES COOK TIME: 15 MINUTES SERVES: 16
Brownie Layer: 1. Whisk together first 5 ingredients, and let sit for at least 5 minutes to let the flaxseed soak up the liquid (or refrigerate overnight).
INGREDIENTS
3. Stir all remaining dry ingredients into the wet until just combined, smooth into the pan, and bake for 15-17 minutes. They should look underbaked when you take them out. Let cool, then refrigerate whilst making the other layers.
Brownie Layer: 1 tbsp Flaxseed, ground 125g water (½ cup) 125g Olive or Coconut oil (½ cup) 90g Yogurt (coconut or almond milk yoghurt) (¼ cup) 1 tsp Vanilla Extract 60g Coconut Flour (½ cup) 40g Cocoa Powder (½ cup) 90g Natvia (½ cup) ¼ tsp Baking Soda ¼ tsp Salt Cream Layer: 900g Silken Tofu 90g Natvia (½ cup) 40g Coconut Oil or vegan butter, melted (¼ cup) 2 tsp Vanilla Extract Choc Mousse Layer: 400ml Coconut Cream, full fat, only scoop out the cream 2-4 tbsp Natvia, blitzed, to taste 3 tbsp Cocoa Powder ¼ tsp Salt 2 /3 cup Heavy Whipping Cream, or coconut cream*
2. Preheat oven to 175°C. Line an 8x8 pan with baking paper.
Cream Layer: 4. Put all cream layer ingredients in a food processor and blend until the mixture is creamy. Pour HALF of the cream onto the brownie layer, and place the whole baking dish into the freezer for about 20 minutes. Choc Mousse Layer: 5. Heat up coconut cream and sweetener of choice in a pan until it begins to simmer. Turn off the heat and thoroughly stir in the cocoa and salt. Allow to cool completely (you can do a water bath to speed up the process). 6. Smooth on top of the baking dish. 7. Finally, top off the choc mousse layer with the other half the cream layer. Top with zero added sugar choc chips or chocolate shavings if desired. Store leftovers in the fridge for up to 4 days. Enjoy!
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
110g
2.3g
8.5g
17.5g
907
216
Recipe by Amy Lee from www.amyleeactive.com. Follow her at @amyleeactive 41
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POP TARTS GLUTEN-FREE • KETO • LOW CARB
PREP: 60 MINUTES COOK TIME: 15 MINUTES SERVES: 4
1. Add almond flour, coconut flour, corn starch, and salt to food processor and pulse until evenly combined. 2. Add butter and cream cheese and pulse for just a few seconds until
INGREDIENTS
crumbly. Add in egg and vinegar and pulse until the dough begins
Filling 120g Natvia Strawberry Spread 1 tbsp Chia Seeds
any pastry dough, make sure not to over-process the dough. It should
Pop Tart Crust 100g Almond Flour (1 cup) 40g Coconut Flour 1/3 cup 2 tsp Corn Starch 1/4 tsp salt 100g Butter, cold 55g Cream Cheese, cold 1 Egg, lightly beaten 2 tsp Apple Cider Vinegar 1 Egg, beaten, for egg wash shine (optional) Decoration (optional) Vanilla yoghurt for icing, freeze dried strawberry and pomegranate to sprinkle
to just come together (but stop before it forms into a ball). Like with resemble rough breadcrumbs rather than cookie dough. 3. Form dough into a ball and chill in fridge for an hour. 4. Roll out dough until ½ cm thick between baking paper. Cut out 8 rectangles and place a tablespoon of jam on top of 4 of the rectangles. Seal each with a rectangle dough. Press a fork imprint along the border for decoration. Place in the freezer for 15 minutes prior to baking (as it will help to keep its shape better). 5. Brush with egg for a glossy finish (optional, but highly suggested). 6. Bake at 200°C for 12 - 15 minutes until golden brown on top. Remove and let cool for 10 minutes before enjoying!
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
140g
8.1g
9.9g
40.6g
2040
487
Recipe by Amy Lee from www.amyleeactive.com. Follow her at @amyleeactive 43
750
calories saved *compared to sugar
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VANILLA LEMON SLICE GLUTEN-FREE • KETO • LOW CARB
PREP: 1 HOUR CHILL TIME: 2 HOURS SLICES: 20
1. Combine all base ingredients until a dough forms. 2. Press dough into a tin lined with greaseproof paper and freeze whilst making cream layer. 3. In a high-speed blender, blend all cream layer ingredients until smooth.
INGREDIENTS Base: 130g Almond Meal (1 cup + 2 tbsp) 2 tbsp Flax Meal 2 tbsp Coconut Flour 30g Vegan Protein Powder (optional) 50g Unsweetened Coconut, shredded (½ cup) 100g Natvia (½ cup) 120g Coconut Butter* (½ cup + 1 tbsp) 2 tbsp lemon juice Cream layer: 70g Cashews, soaked in hot water for at least 45 min and then drained (½ cup) 70g Coconut Cream, chilled, white part only (¼ cup) 50g Tahini (¼ cup) 2 tbsp Coconut Oil, melted 30g Natvia 1 tsp Vanilla Extract 2 tbsp Lemon Juice
4. Spread cream layer over base and freeze for at least 1 hour or until solid. 5. Store in an airtight container in the fridge. Protein powder is optional and can be replaced with almond meal. If replacing protein powder, add extra 20g Natvia to increase sweetness. Suggest using vegan protein powder because whey protein produces a gummy texture.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
60g
2g
3.5g
11g
509
121
Sweet Tip Coconut butter can be replaced with coconut oil or regular butter.
Recipe by Sarah Ky from @Sarahfitfoodie 45
190
calories saved *compared to sugar
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PUMPKIN PIE SLICE GLUTEN-FREE • LOW CARB • DAIRY FREE
PREP: 45 MINUTES COOK TIME: 40 MINUTES CHILL TIME: 30 MINUTES SERVES: 12 INGREDIENTS Base: 160g Almond Meal (1 1/3 cup) 40g Protein Powder (optional) 2 tbsp Flax Meal 1 tbsp Natural Smooth Peanut Butter 50g Coconut Oil, melted (¼ cup) 1 tsp Vanilla Extract 110g Water (1/3 cup + 2 tbsp) 10g Natvia (1 heaped tbsp) Pumpkin layer: 450g Raw Pumpkin, diced (3 ½ cup) 2 tbsp Nativa 35g Custard Powder 1 heaped tsp Ground Cinnamon 1 tsp Ground Nutmeg
1. Dice pumpkin and cook in boiling water for 30 minutes or until tender. 2. Make base by combining all base ingredients in a bowl and mixing until a dough forms. 3. Press dough into a lined baking tin and freeze whilst making pumpkin layer. 4. Drain boiled pumpkin of excess water and blend with remaining pumpkin layer ingredients until smooth. 5. Transfer pumpkin into a pot and bring to a boil whilst stirring constantly (2-3 minutes). Continue to cook on medium-high heat 2-3 minuets and stirring until mixture thickens. 6. Spread pumpkin over base and allow to cool before freezing for 30min or until firm.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
70g
5g
7g
9.5g
550
131
Recipe by Sarah Ky from @Sarahfitfoodie 47
270
calories saved *compared to sugar
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CARROT CAKE GLUTEN-FREE • LOW CARB
PREP: 10 MINUTES COOK TIME: 45 MINUTES SERVES: 16
Cake: 1. Pre-heat oven to 180˚C. 2. Place eggs, apple puree, vanilla and syrup into a large bowl and mix well. 3. Add the almond flour, baking power and mixed spice and combine.
INGREDIENTS Cake 200g Almond Meal (2 cups) 1 ½ tsp Baking Powder 3 Eggs 2 tsp Vanilla Extract 1 ½ tsp Mixed Spice 185g Apple Puree, unsweetened (3/4 cup) 110g Carrot, grated (1 cup) 40g Desiccated Coconut (½ cup) 55g Pecans, chopped (½ cup) 3 tbsp Natvia Frosting 250g Cream Cheese 115g Butter, softened 1 tbsp Natvia, blitzed 1 tbsp Vanilla Extract 120g Thickened Cream (½ cup)
4. Fold through the carrot, coconut and pecans. 5. Grease and line a 20cm square cake tin. Pour batter in and bake for 45 minutes. Remove from oven and let cool. Frosting: 1. To make the frosting, place all ingredients into the bowl of a stand mixer and whip on med-high until smooth and fluffy. 2. Once cake is cool, dollop frosting on top and garnish with extra chopped pecans and orange zest (optional).
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
81g
4.1g
6.4g
25.7g
1150
275
Recipe by Naomi Sherman from naomishermanfoodcreative.com Follow her at @naomisherman_foodcreative 49
editorial
A DIABET ES R EVOLU T ION Dr Robert Szabo on why low carbohydrate nutrition is fundamentally improving the treatment of type 2 diabetes
T
ype 2 diabetes is the world’s fastest growing chronic health condition. In Australia, rates of the condition have more than tripled since 1980, and the problem is getting worse. One Australian develops diabetes every five minutes – that’s 280 people per day. One myth is that you’ll only get diabetes if you are overweight, another is that you can avoid it if you go to the gym every day or can run long distances. It is also a myth that you need to be old to get diabetes- in fact, type 2 is no longer referred to as ‘adult onset’ - reflecting the increasing rate of diagnoses in young people. The truth is - you can get diabetes when you
are young, ‘fit’, slim, as well if you are older, overweight, or unfit. Diabetes is a dietary disease – one caused by changes to our hormones – in particular, a hormone called insulin. To prevent and treat diabetes, we need to lower insulin. Insulin is a hormone that takes glucose – a sugar – out of our blood, and into our cells, or, when the cells are full, it turns that glucose into body fat for storage. When there’s lots of glucose in the blood, our body releases more and more insulin to perform this function. Over time, the cells become resistant to insulin – our cells are so full of glucose, and so overexposed to insulin, that they stop responding.
So in this way, type 2 diabetes could also be called insulin resistance. Because insulin can’t get the glucose you have eaten into the cells as efficiently any more, your blood sugar level rises: and all this sugar causes damage, to blood vessels all over the body. The biggest trigger for insulin is carbohydrates. That is because all carbohydrates are broken down into glucose (a form of sugar). We need to have a little sugar in the blood – the average person has about a teaspoon’s worth. But every time we eat carbohydrates, we add lots of extra glucose to the blood. A serve of rice is broken down to about 10 teaspoons of sugar. A slice of bread, another 3. A fruit smoothie, another 12. A
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“With the right diet, diabetes (Type 2) can be prevented, treated, and even reversed"ˮ
person with diabetes is unable to adequately control their blood glucose level. And since these sugary and starchy foods dramatically increase blood glucose, diabetes is best considered “carbohydrate intolerance”. The conventional model of care has not changed much in decades, and requires diabetic patients to eat a diet high in carbohydrates. This is also a model that treats diabetes as chronic and progressive. Because people with diabetes are told to eat carbohydrates, as their insulin resistance progresses, some are prescribed injections of insulin. The good news is, that with the right diet,
diabetes can be prevented, treated, and even reversed. By breaking the glucoseinsulin cycle, low-carbohydrate nutrition has been proven to be effective at treating type 2 diabetes – reducing or even eliminating the need for medication, and reversing risk factors for disease. Unlike medication, low-carbohydrate eating isn’t just a ‘band-aid’ over the symptoms of diabetes – it works so well for treating and reversing type 2 diabetes because it is a rootcause solution. Removing carbohydrates from the diet is a simple yet powerful tool which takes away the trigger for insulin and breaks the cycle of insulin resistance
.
IMPORTANT: If you take medications, especially those for blood pressure, diabetes, or cholesterol, Changing your diet may have an impact on your need for these medications. Medications are very dependent on the individual, and you should NOT change your medications without seeking appropriate medical advice. By Dr Robert Szabo, The Low Carb Clinic Dr Robert Szabo is a Melbourne based GP and founder of The Low Carb Clinic; a doctor and dietitian team dedicated to transforming patient’s lives through medically supervised nutrition intervention. 51
Christmas Creations SAYING NO TO ADDED SUGARS THIS CHRISTMAS PERIOD BUT STILL WANT TO INDULGE IN YOUR FAVOURITE FESTIVE DESSERTS? THIS CHAPTER IS PACKED WITH TREATS YOU DON’T NEED TO SAY NO TO! INDULGE IN OUR CHRISTMAS TRIFLE, SANTA BROWNIES, GINGERBREAD MEN, TIRAMISU AND MORE! WE ALSO LOOK AT HOW TO BEAT THE CHRISTMAS BULGE AND TIPS AND TRICKS TO MAKING YOUR PERFECT COOKIE!
690
calories saved *compared to sugar
christmas edition
CHAI TIRAMISU
PREP: 1 HOUR CHILL TIME: 1 HOUR SERVES: 12
INGREDIENTS 250g Butter (1 cup) 120g Natvia (2/3 cup) 1 tsp Vanilla Extract 300g Plain Flour (2 cups) 200g Rice Flour (1 cup) 2 ½ tsp Cinnamon, ground 150g No Added Sugar Dark Chocolate (optional)
1. For the sponge: Preheat oven to 190˚C . Prepare a large baking tin and line with baking paper. 2. Place butter and Natvia into a bowl and cream using an electric mixer until light and fluffy. Add eggs, one at a time, beating in between. 3. Slow down mixture to a low speed and add in flour and vanilla. Once well incorporated, add in milk and mix until batter is smooth 4. Pour batter into prepared tin and place into the oven for 20 minutes. Remove from tin on to a wire rack and allow to cool completely before slicing into soldiers. 5. For the chai concentrate: Place all ingredients into a pot. Bring to a boil. Heat for 10 minutes before removing from the heat and straining. Allow to cool in the fridge. 6. For the mascarpone: whisk all ingredients with an electric beater until soft peaks form. 7. To assemble: dip sponge soldiers into chai concentrate and layer in a large shallow baking dish. Top with half of the mascarpone cream. Repeat with remaining sponge and mascarpone. 8. Dust liberally with mixed spice. Place into the fridge for one hour or overnight. Serve chilled.
NUTRITION INFORMATION (PER SERVING)
Recipe by Andrea from www.eatnik.com.au
Serving size
Carbs
Protein
Fats
Energy KJ
Calories
228g
23g
7.3g
42g
2147
500
Andrea is an accredited practicing dietitian and nutritionist but above all a lover of all things delicious! Not only baking up tasty desserts, Andrea is also an expert in creating beautifully healthy and filling savoury meals. Follow her at @eatnik0nline 55
690
calories saved *compared to sugar
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CINNAMON SHORTBREAD
PREP: 15 MINUTES COOK TIME: 30 MINUTES SERVES: 20
1. Preheat oven to 150˚C. 2. In a food processor, combine butter, Natvia, vanilla, flours and cinnamon until the mixture resembles fine breadcrumbs. 3. Press mixture together to form a dough. Roll out between two sheets of baking paper until dough is approximately half a centimeter thick.
INGREDIENTS
4. Cut out desired shapes and place on a tray lined with baking paper. Bake cookies for 30 minutes until dry, but still light in colour.
250g Butter (1 cup) 120g Natvia (2/3 cup) 1 tsp Vanilla Extract 300g Plain Flour (2 cups) 200g Rice Flour (1 cup) 2 ½ tsp Cinnamon, ground 150g No Added Sugar Dark Chocolate (optional)
5. Microwave chocolate for two minutes, stirring every 30 seconds. Chocolate should be shiny and smooth. 6. Dip shortbread into the chocolate, or drizzle over the top. Allow chocolate to harden before serving.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
52g
19.6g
2.9g
13.8
918
219
Recipe by Andrea from www.eatnik.com.au 57
70
calories saved *compared to sugar
christmas edition
SPICED RUM BALLS GLUTEN-FREE • VEGAN • DAIRY FREE
PREP: 15 MINUTES CHILL TIME: 30 MINUTES SERVES: 18
INGREDIENTS 8 Medjool Dates 1 tbsp Water 200g Almond Meal (1 2/3 cup) 85g Tahini (1/3 cup) 2 tbsp Cocoa Powder 1 tbsp Natvia 60g Spiced Rum (1/4 cup) 80g Coconut, desiccated (1 cup), plus extra for rolling
1. Place dates into a bowl and cover with boiling water. Set aside for 1015 minutes. Drain and remove the skins and seeds from the dates. 2. Place dates into a food processor along with tablespoon of water, almond meal, tahini, cocoa powder, Natvia, rum and one cup of coconut. 3. Pulse until a smooth dough is formed. Take approximately one tablespoon of mixture and roll into a ball before tossing into the remaining desiccated coconut. 4. Repeat with remaining mixture. Place rolled balls into the fridge for 30 minutes to harden. Serve straight from the fridge.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
36g
4.5g
3.8g
12.1g
644
154
Sweet Tips To make these non-alcoholic, replace rum with one tablespoon of rum extract.
Recipe by Andrea from www.eatnik.com.au 59
830
calories saved *compared to sugar
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SPICED PEANUT BUTTER COOKIES FOR SANTA GLUTEN-FREE • KETO • LOW CARB • DAIRY FREE
PREP: 5 MINUTES BAKE TIME: 15 MINUTES SERVES: 8-10 INGREDIENTS 250g Peanut Butter - or nut/seed butter of choice (1 cup) 145g Natvia (3/4 cup) 1 Egg ½-1 tsp Ground Cinnamon ½ tsp Salt + extra for sprinkling ½ tsp Vanilla Extract
1. Pre-heat oven to 175˚C. 2. Line a baking tray with baking/parchment paper and set aside. 3. Whisk egg, Natvia, vanilla and salt in a medium size bowl until well combined. 4. Add peanut butter and stir until it comes together to form dough. 5. Scoop, roll and press into desired shape and size and sprinkle with a little extra salt. On top of the cookie, gently press down a fork in the centre to create a pattern. 6. Bake smaller cookies for 6-8 minutes, or larger cookies for 10-12 - until they are deliciously golden and feel just set. They firm up as they cool. 7. Now comes the hard part, you need to leave your cookies on the baking sheet for 5 minutes or so to cool and set before you move them.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
44g
3.7g
7.2g
12.3g
664g
159
Meet Emma, a wife, mum, PT, and nutrition coach who is always cooking up delicious treats and eats. Follow Emma at @emsswanston
Recipe by Emma from www.betterwithcake.com 61
winter SUGAR FREE
BAKING is with
200
calories saved *compared to sugar
Sweet Tips Tarts can be kept at room temperature, the ganache will set quite firmly when stored in the fridge so you may want to bring them out/ up to room temp before serving.
christmas edition
DARK CHOCOLATE GANACHE TARTS GLUTEN-FREE • KETO • LOW CARB • DAIRY FREE
PREP: 10 MINUTES CHILL TIME: 30 MINUTES SERVES: 10
Base: 1. Pre-heat oven to 175°C. 2. Line a muffin tray with paper cases and set aside. 3. Place all base ingredients into a bowl a beat with an electric mixer until creamy and well combined.
INGREDIENTS Base 65g cold Ghee or grass-fed butter (¼ cup) 125g Almond Flour (½ cup) 65g Arrowroot or Tapioca (¼ cup) 3 tbsp Natvia 1 tsp Vanilla Essence Pinch of Salt Filling 125ml Coconut Cream (½cup) 125g No Added Sugar Dark Chocolate (½ cup) 1 tsp Vanilla Essence ½-1 tsp of Espresso, more or less depending on how strong you like it Pinch of Salt 1 shot Coffee Liquor - optional
4. Spoon into your prepared muffin tray, use a small spoon, or your thumb, or a small shot glass/measuring cup to press a small indent into the centre. 5. Bake for 6-8 minutes until golden. Note they will crisp up as they cool. Filling: 6. Melt chocolate by sitting it in a metal bowl over the top of a boiling pot of water. 7. Add espresso, vanilla, liquor (if using) salt & stir to combine. 8. Add the coconut cream to your espresso infused chocolate and stir until well combined. 9. Spoon into your tart cases. 10. To serve dust with cacao, drizzle with a little extra coconut cream
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
36g
4.5g
3.8g
12.1g
644
154
Recipe by Emma from www.betterwithcake.com 65
1600 calories saved *compared to sugar
Recipe by Monisha from @Monsflavors
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LAYERED CHRISTMAS CAKE
PREP: 20 MINUTES COOK TIME: 40 MINUTES SERVES: 15
INGREDIENTS Cake 270g Spelt Flour (2 cups) 2 tsp Baking Powder ½ tsp Baking Soda 230g Olive Oil (1 cup) 250g Soy Milk (1 cup) 60g Water, boiling (¼ cup) Pinch of Salt 2 tsp Almond Essence 190g Natvia (1 cup) 30g Cacao Powder (¼ cup) Frosting 400mlCoconut Cream 95g Natvia (½ cup) 2 tsp Almond essence
Cake 1. Preheat oven 180˚C. 2. In a bowl combine flour, baking powder, baking soda, cacao powder, salt and Natvia. 3. In a separate bowl, add olive oil, soy milk, and almond essence and whisk until the batter is smooth. Mix the wet ingredients into the dry mixture adding boiling water to it, and then fold the mixture well with a spatula making sure you don’t over mix the batter. 4. Divide mixture and pour batter into three 9” cake tines and bake for about 30 to 40 minutes or until a toothpick inserted comes out clean. 5. Once the cakes are done. Transfer the cakes to a cooling rack and allow to cool completely. Cut the top off each cake and level using a chef knife or a palette knife. Frosting 6. Add all three ingredients in a mixing bowl and mix with a electric mixer starting off slow and then gradually increasing speed until thick and smooth. Once done keep the frosting in the fridge for about an hour before you start frosting the cake. 7. Place one cake layer on a serving plate and spread ¼ of cream frosting over the top. Repeat this process for the second and third layer. Finally, spread the remaining frosting all over your cake and sides with the back of your spoon to create this look.
NUTRITION INFORMATION (PER SERVING)
Mon’s Instagram is one of our absolute favourites. Full of colour and delicious creations, Mon’s passion for food and healthy eating is infectious and will inspire you to get baking.
Serving size
Carbs
Protein
Fats
Energy KJ
Calories
100g
15.3g
4.1g
21.8g
1140
272
Check out her Instagram at @Monsflavors 67
1000 calories saved *compared to sugar
christmas edition
GINGERBREAD MEN COOKIES VEGAN
PREP: 15 MINUTES COOK TIME: 15 MINUTES SERVES: 20
INGREDIENTS Cake 1 tsp Flaxseed meal 3 tbsp Water, warm 270g Spelt Flour (2 cups) 2 tsp Cinnamon 60g Coconut Oil, melted (¼ cup) 2 tsp Ginger Powder 1 tsp Cardamom Powder ½ tsp Baking Soda 190g Natvia (1 cup) 125g Almond Butter (½ cup) Pinch of Salt
1. In a large bowl, combine the flaxseed and luke warm water. Stir and set aside while it thickens. 2. In a separate bowl, add flour, ginger, cinnamon, cardamom, baking soda, salt, and mix together. 3. Give a nice stir to the flaxseed mixture and then add the melted coconut oil, almond butter, and Natvia and whisk until smooth. 4. Add the dry mixture and combine. When the mixture gets thick you can use your hands to knead the dough. Once the dough is done, wrap it in a cling wrap and chill for 15 to 20 minutes. 5. Preheat oven to 180˚C and line a large baking pan with baking paper. 6. Roll the dough and flatten it with a rolling pin or with hands. If the dough is a bit sticky add more flour. Cut desired shapes and carefully place them on the baking tray. Repeat the rolling and cutting process until you finish your dough. 7. Bake for 10 to 15 minutes or until the edges become lightly brown. 8. Once done take out from oven and let it set for 10 more minutes to let it set and become firm.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
35g
11g
3.5
7g
488
116
Recipe by Monisha from @Monsflavors 69
1350 calories saved *compared to sugar
INGREDIENTS Cake 130g Spelt Flour (1 cup) 10 tbsp Aquafaba* 1 tbsp Apple Cider Vinegar 140g Natvia (3/4 cup) 153g Olive Oil (1/3 cup) 1/2 tsp Baking Soda 1/2 tsp Baking Powder
85g Cacao Powder (1/4 cup) 165g Water, hot (1/3 cup) 2 tbsp Amarito liquor (optional) 1 tsp Vanilla Extract Filling 4 tbsp Natvia Strawberry or Raspberry Spreads
4 tbsp Coconut Cream, thick and whisked Coffee Coconut Frosting 400ml Coconut Cream 95g Natvia (1/2 cup) 1 Espresso shot 2 tbsp Amarito Liquor (optional)
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YULE LOG VEGAN
PREP: 15 MINUTES COOK TIME: 15 MINUTES CHILL TIME: 2 HOURS SERVES: 12 1. Preheat the oven 260˚C and line a 15" x 10 " roll pan with parchment paper lightly greased with oil. 2. Take a bowl and add apple cider vinegar and aquafaba and beat on high until stiff peaks form. This should take 5 to 7 minutes. 3. In another large bowl, sift flour, cacao powder, Natvia, baking powder, and baking soda. Whisk well. Add oil, vanilla extract, water, and whisk together. 4. Add wet ingredients into dry mixture and fold well 5. Add half mixture of aquafaba and fold into the mixture making sure you mix it gently so that you don't lose all of the air you've trapped in the aquafaba. Add the rest and fold it in gently. There may be few lumps left but that’s fine, don’t panic. 6. Pour the mixture into baking pan, smooth the batter to the edges. Bake for 15 to 20 minutes or until cake is firm but soft enough to spring back up when pressed down softly. Overbaking cake will make it too dry to roll.
7. Lay a large piece of baking paper on your work surface, sprinkle over cacao power and invert sponge onto the paper, peel away the original baking paper. 8. Roll up from the longer edge using the paper, rolling it up with the paper inside. Set aside to cool. Rolling it up with the paper inside helps the cake not stick to itself. Jam Filling 9. In a bowl mix all the filling ingredients and leave in fridge until log is ready. 10. Once the sponge is cool, unroll and spread a thin layer of the filling then re-roll tightly without the paper inside. Pop into the fridge while you make top frosting for this log Frosting 11. In a bowl add all the ingredients together and whip until it’s nice and creamy in texture. Leave it in the fridge for 20 minutes. 12. Transfer the log onto a serving plate and using with a spatula or knife spread the coffee coconut frosting all over the log. 13. Use the back and forth of your spoon to create that texture on the log. Aquafaba is the liquid leftover from cooked chickpeas. You can get aqufaba from draining a can of chickpeas and reserving the liquid, or cook your own chickpeas and reserve the leftover cooking liquid.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
110g
10.5g
3.4g
19g
978
235
Recipe by Monisha from @Monsflavors 71
7 TIPS TO BEAT THE CHRISTMAS BULGE It’s the festive season where temptations are everywhere with never-ending options of food for the entire family. During the holiday season, people get caught up with what they should and shouldn’t eat. The tables are full of ‘bad foods’ and they lose all self-control and overdo it. On average, people gain 0.8-1.5kg over the Christmas period with the weight gained over the holiday period rarely lost. Here are 7 tips to help you avoid the holiday weight gain.
1. Use smaller dinner plates It is shown that seeing more empty space on a plate can feel unsatisfying, use this to your advantage by using smaller dinnerware giving the illusion of a fuller plate. You can also serve up extra vegetables on each dish to reduce the amount of space to fill on the plate.
2. Keep up the exercise Staying active and moving can help make up for the extra food that will be eaten and to reduce the amount of stress during the holiday period. Take time off to take a walk and catch up with family members.
3. Eat slowly and savour Don’t forget to pace yourself and wait before going for seconds. Eating quickly will make you less aware when you are full and will lead to overeating. It takes 20 minutes for your brain to register that you are full after eating. By eating more slowly and savouring every delicious bite will reduce the overall total intake.
4. Do not skip meals It is common to skip breakfast and lunch to save the appetite for the big holiday feast. However, this isn’t recommended as it can result in overeating. Research shows that people who skipped meals tend to consume more calories throughout the day.
5. Alternate between alcohol and water Alcohol is great for enjoyment, but over-consuming drinks can lead to weight gain. To help reduce this, alternate between one alcoholic drink and one non-alcoholic drink such as water. This will ensure to keep your hydration up and will minimise your alcohol intake.
6. Sit next to a healthy-eating person Dining in large gatherings may increase the amount of food you will eat. When everyone around you is gorging it’s hard to keep track of just how much you’re eating. Choose to sit next to a family member or friend that has a moderate-sized appetite and is a healthy eater.
7. Don’t restrict ‘forbidden’ food Enjoy meals, treats and incorporate some of the food we consider ‘forbidden’. A study found that people who restricted themselves from food were associated with overeating and weight gain. Who want’s to skip on Christmas dessert? Go for it as long as you’re choosy with your indulgences and mindful of the portion sizes.
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1300 calories saved *compared to sugar
christmas edition
CUSTARD TRIFLE PUDDING
PREP: 15 MINUTES COOK TIME: 15 MINUTES SERVES: 20
INGREDIENTS Cake Bake the chocolate cake on page 72 without the frosting. Chocolate Custard 375g Soy Milk (1 ½ cups) 30g Cacao Powder (¼ cup) 95g Natvia – (½ cup) 2 tsp Vanilla Extract 2 tbsp Corn Flour Cherry Compote 320g Cherries, thawed (2 cups) 30g Blueberries, thawed (¼ cup) 95g Natvia (½ cup) 1 tsp Vanilla Extract 2 tsp Coconut Oil Coconut Cream 400ml Coconut cream 50g Natvia (½ cup)
1. Bake the chocolate cake on page 72 without the frosting. Chocolate Custard 2. Put all the ingredients, except the corn flour, in a pan on very low medium heat stirring it frequently until warm. 3. Mix the corn flour with enough luke warm water to make a smooth paste. Add to the soy milk mixture and cook for few minutes stirring it continuously until thickened. 4. Remove the pan from the heat. Leave to cool until you prepare your cherry compote. Cherry Compote 5. In a heavy bottom pan, add all the ingredients together and cook on a low to medium heat for 10 to 15 minutes, stirring frequently until berries have totally broken down and liquid starts looking glossy and the mixture starts getting thicker in consistency. 6. Take the pan off the heat, and leave to cool a little. Whipped Coconut Cream 7. With an electric mixer, whip the cream and Natvia on a high speed until mixture comes together. Don’t over whip. Once done keep in the fridge until you start assembling your dessert Construction 8. In a festive glass, place the first layer of chocolate cake crumbled as a base, then add chocolate custard, cherry compote, whipped chocolate cream and repeat pattern until glass if full.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
240g
16.7g
4.4g
17.6g
1080
260g
Recipe by Monisha from @Monsflavors 75
280
calories saved *compared to sugar
christmas edition
CHRISTMAS ETON MESS GLUTEN-FREE • LOW CARB
PREP: 15 MINUTES COOK TIME: 30 MINUTES CHILL TIME: 30 MINUTES SERVES: 4 INGREDIENTS 1 tsp Cornflour (cornstarch) 1 tsp Apple Cider Vinegar 1 tsp Vanilla extract 3 Egg Whites 50g Natvia (¼ cup) 300ml Thickened Cream 2 Vanilla Pods, sliced lengthways 300g Strawberries, fresh (2 cups)
1. Preheat oven to 140ºC. 2. In a small bowl or jug, mix the cornflour, vinegar and vanilla extract to make a paste. 3. In a large mixing bowl, beat the egg whites with an electric whisk or stand mixer until stiff peaks form. Slowly add the Natvia and cornflour mixture and whisk gently until thick and glossy. 4. Use a teaspoon or piping bags to pipe small circles (about 2 tsp of mixture each) of meringue mix onto a lined baking tray, leaving space between each circle. 5. Bake in the oven for about 30 minutes, then turn the oven off and leave the meringues in the hot oven for another 20-30 minutes, until crispy and firm. Allow to cool, then crush about half. 6. Mix the cream with the scraped out seeds from the vanilla pods and whip to stiff peaks. 7. Halve the strawberries and set aside a handful for topping. Crush the rest lightly in a bowl or on a large plate with a fork so they are lightly mashed and releasing their juices.
NUTRITION INFORMATION (PER SERVING)
Recipe by Claire Wright from www.addsomeveg.com
Serving size
Carbs
Protein
Fats
Energy KJ
Calories
196g
6.3g
5.6g
28g
1270
304
Claire is always whipping up high-veg, low-sugar recipes and tips for families to eat a little healthier without crazy amounts of hassle, money, or time. Follow her at @addsomeveg 77
370
calories saved *compared to sugar
christmas edition
SANTA BROWNIES
PREP: 5 MINUTES COOK TIME: 25 MINUTES SERVES: 8
1. Preheat the oven to 180˚C. 2. Lightly grease and line a square 8in (20cm) baking tin. Whisk the melted butter and coconut oil (if using) with the Natvia, then add the eggs and vanilla and whisk well again. 3. Add flour and cocoa powder and mix briefly with a spatula.
INGREDIENTS
4. Pour into the prepared baking tin and bake for 20-25 minutes, until just cooked through.
60g Unsalted Butter, melted (¼ cup) 60g Coconut Oil, melted, or more melted butter (¼ cup) 65g Natvia (1/3 cup) 2 Eggs 1 tsp Vanilla Extract, optional 80g Plain Flour (½ cup) 30g Cocoa Powder (1/3 cup)
5. Allow to cool completely. When cool, cut the brownie into 12 equal pieces, or use a 2in (5cm) round cookie cutter to cut out 8 small circles.
To serve: Whipped double cream and ripe hulled strawberries
6. Just before serving, top each with a teaspoon of whipped cream and a hulled strawberry to make it look like a Santa hat.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
52g
9.4g
3.9g
15.8g
821
196
Recipe by Claire Wright from www.addsomeveg.com Follow her at @addsomeveg 79
How to Bake Your Perfect Choc Chip Cookie THE BASICS All good choc chip cookies begin with five core ingredients - a sweetener, flour, fat, eggs (or vegan equivalent), and a leavener. From this, you can add delicious extras to take your choc chip cookie to the next level! (Macadamia nuts anyone?)
SWEETENER We can all agree that chocolate chip cookies are one of the best desserts ever created. It's no surprise then that choc chip cookies are a guaranteed crowd-pleaser. They're golden, mouthwatering, and above all delicious, they're perfect in every way. Everyone has their favourite variation on the choc chip cookie whether it's more gooey than cakey, more chewy than crisp, more thick than thin, or more moist than crumbly. There are so many ways to make a choc chip cookie uniquely yours and this guide will show you how!
Sweetening cookies is what makes them so delicious. When working with Natvia it's extra important to beat or cream your initial sweetener + fat mixture really well.
FLOUR The type of flour you use will provide the bulk of the structure in your cookie. The two biggest things to consider are the amount of flour you use and the protein level of your flour, this will be the difference between a soft, delicate cookie and a deliciously chewy cookie. Bread flour has a higher protein content than all-purpose flour resulting in a chewier cookie whereas using a lower protein cake flour will leave you with a softer cookie.
LEAVENER Ensuring your cookies perk up, a leavener is added. Popular leaveners include baking soda and baking powder. Baking powder is a combination of baking soda and cream of tartar and will result in cookies that will be lighter in colour and a more fluffy.
Additionally, adding extra flour will result in cookies that don't spread too much with centres that remain gooey in the middle. Yum! The choice is yours!
FAT
TIME TO BUILD YOUR COOKIE Now that you know how each element contributes to the finished flavour, texture, and size, you can now adjust any cookie recipe to make it just the way you like. Save the below hacks and never be disappointed by another cookie again!
Although butter and margarine are what you'll see used in most recipes, there are also other fat alternatives, like coconut oil, that are perfect for baking. The main role of fat in a cookie is to add flavour and control shape. The more fat you add to your recipe the more your cookies will spread. Add a little more fat for thin, crisper cookies. If you want your cookies to more closely remain in their unbaked shape you can use less butter or use shortening instead.
EGGS (OR VEGAN EQUIVALENT) Eggs are a binding agent and add moisture and water to your cookie. These will evaporate and in doing so will impact the rise of your cookies. If you like fluffier cookies, add more egg whites. Love fudgey cookies? Add more egg yolks.
Prefer chewier cookies? Use a high protein flour and consider an extra egg yolk. Prefer thinner cookies? Use plain-flour and add some extra fat your mix. Prefer crispier cookies? Use more fat and swap in egg yolks for whole eggs to avoid fluffy cookies. Prefer fluffier cookies? Use a low protein flour and add an extra egg yolk. Use baking powder. 81
Perfect for Winter WARM UP IN THE COOL WEATHER WITH OUR SELECTION OF WARM DESSERTS. ENJOY OUR RASPBERRY RIPPLE ICE CREAM, ADDICTIVE BANANA FRITTERS, AND A SEASONAL MELBA CAKE! WE ALSO DISH OUT OUR TOP TIPS TO BOOST YOUR WELLBEING WHILE BRINGING IN THE NEW YEAR!
830
calories saved *compared to sugar
christmas edition
ICE CREAM COOKIE SANDWICHES GLUTEN-FREE • KETO • LOW CARB
PREP: 15 MINUTES COOK TIME: 15 MINUTES CHILL TIME: 10 MINUTES SERVES: 5 INGREDIENTS 250g Peanut Butter - or nut/seed butter of choice (1 cup) 145g Natvia (3/4 cup) 1 Egg ½-1 tsp Ground Cinnamon ½ tsp Salt + extra for sprinkling ½ tsp Vanilla Extract 250g No Added Sugar Dark Chocolate 320g No Added Sugar Salted Caramel Ice Cream
Sweet Tips Keep in mind these cookies don't spread much so shape them how you want to eat them.
1. Pre-heat oven to 175˚C 2. Line a baking tray with baking/parchment paper (or a silpat mat) and set aside). 3. Whisk egg, Natvia, vanilla and salt in a medium size bowl until well combined. 4. Add peanut butter and stir until it comes together to form a dough. 5. Scoop, roll and press into desired shape and size and sprinkle with a little extra salt. 6. Bake smaller cookies for 6-8 minutes, or larger cookies for 10-12 - until they are deliciously golden and feel just set. They firm up as they cool. 7. Leave your cookies on the baking sheet for 2-5 minutes to cool and set before you dip them in chocolate. 8. If you try to move them too soon they will crumble. 9. While your cookies are cooling, melt chocolate by your preferred method. 10. Dip cookies into melted chocolate and place bake onto the lined baking sheet. Repeat until all cookies are dipped in chocolate. 11. Once your chocolate has set (you can speed this up by popping them into the fridge for 5 minutes) flip half of the cookies so the chocolatecoated side is facing up. 12. Top half of your cookies with a scoop (or two) of ice cream then top and gently press with another cookie. Repeat until all are filled.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
202g
16.5g
21.9g
47.3g
2560
612
Recipe by Emma from www.betterwithcake.com 85
115
calories saved *compared to sugar
christmas edition
BALSAMIC STRAWBERRY SEMIFREDDO COLD DESSERT • NO BAKE
PREP: 35 MINUTES CHILL: 4 HOURS SERVES: 10 INGREDIENTS 1 ½ cups Natvia Strawberry Spread 1 ½ tbsp Balsamic Vinegar 400ml Coconut Cream 490g Heavy Cream (2 cups) 20g Natvia Pinch Sea Salt 140g Natural Greek Yoghurt (½ Cup) 1 tbsp of black sesame seeds (to serve)
1. In a saucepan combine the coconut cream and Natvia baking natural sweetener, bring to a boil over a medium heat. Reduce heat and simmer for 10 minutes whisking regularly to prevent burning. 2. Combine Natvia strawberry jam and balsamic vinegar together in a bowl. 3. Whip the cream and salt together to medium-stiff peak. Fold through 2/ cup of the chilled coconut condensed milk and the yoghurt 3 ensuring not to over mix. 4. Gently fold through half of the jam mixture to create swirls. Lightly fold through the remaining jam. Pour into a lined loaf or cake tin and freeze for a minimum of 4 hours. 5. Serve sliced with black sesame seeds.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
140g
13.1
3g
26.9
1320
315
Serving Tip
Serve with fresh strawberries or raspberries.
Recipe from the Natvia kitchen 87
460
calories saved *compared to sugar
christmas edition
CHOCOLATE CHERRY PARFAIT LOW CARB
PREP: 40 MINUTES CHILL: 4 HOURS SERVES: 12 INGREDIENTS 400g Cherries fresh or frozen (pitted) 80 grams Natvia (1/3 cup + 2 tbsp) 1 tbsp Water 50g Natvia Chocolate topping 125g No Added Sugar Dark Chocolate 350ml Thickened Cream 250g Milk (1 cup) 1 Vanilla Pod, scraped 6 Egg Yolks
1. Combine the cherries, 20g of Natvia Baking and a tablespoon of water in a saucepan. 2. Cook over a medium heat stirring regularly. After 5 minutes puree the cherry mix with a stick blender. Return back to the heat for a further 10 minutes on a medium heat until thick and coating the back of a spoon. Strain through a fine strainer and leave to cool. 3. Melt chocolate and leave aside. In a saucepan heat milk and vanilla over a low heat. Whisk the egg yolks and the remaining 60g of Natvia Baking Natural Sweetener together until creamy. Slowly pour the heated milk mixture onto the eggs while whisking (if you pour the hot milk on too fast it will cook and curdle the eggs). 4. Return the mix back to the saucepan over a low heat stirring constantly for around 5 minutes until thickened and coats the back of a spoon. 5. In one bowl combine ½ cup of the cherry jam and ½ of the custard mix. In a second bowl combine the melted chocolate, Natvia chocolate topping and the remaining custard. 6. Whip the cream to soft peaks, fold a half of the cream into the chocolate custard and a half through the cherry custard, ensuring not to overmix. 7. Place the chocolate mix into your prepared tin, filling half way and let set in the freezer for 30 minutes. Pour the cherry custard over the top and freeze until set.
Serving Tip The pictured recipe has been set into silicon muffin trays for individual parfaits.
8. Serve with fresh cherries, sugar free chocolate shavings and toasted hazelnuts for a decadent Christmas dessert.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
110g
7.4g
3.5g
19.9
980
234
Recipe from the Natvia kitchen 89
christmas edition
BANANA FRITTERS WITH SALTED CARAMEL SAUCE
PREP: 10 MINUTES COOK: 10 MINUTES SERVES: 6 INGREDIENTS 2 large Bananas 2 Eggs 1 tsp of Natvia 250g Self Raising Flour (1 cup) 1 tsp of baking powder 1 Vanilla pod scraped Pinch of sea salt Pinch of Cinnamon Vegetable Oil, for frying ¼ cup Natvia Salted Caramel Sauce (to serve)
1. In a bowl combine mashed banana, vanilla, Natvia, eggs, baking powder and flour until combined. The consistency should be similar to a thick muffin mix. 2. Heat oil in a saucepan for deep frying. Using a dessert spoon drop a spoonful of batter into the hot oil and cook for 1-2 minutes or until golden brown. 3. Remove with a slotted spoon and drain on paper towel. Serve hot with Natvia salted caramel sauce. To test if your oil is hot enough drop a teaspoon of mix into the oil, if it bubbles and moves to the surface the oil is at correct temperature. Do not overcrowd the pot as this will cool the oil, making your fritters dense and soggy
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
100g
38.6g
7.4g
2.2g
896
214
Recipe from the Natvia kitchen 91
NEW YEAR’S RESOLUTIONS TO BOOST YOUR MENTAL WELLBEING The New Year is slowly nearing, what better way to start a fresh year than to revaluate our headspace? In this busy world, we often have our attention on a lot of things and by being more mindful we can be more aware of our surroundings and move towards a healthier headspace. Here are 5 resolutions you can make to have a positive impact on your mental wellbeing in 2021.
Exercise Regularly
Unplug from Technology Daily
Exercise is good for your physical health but also for your mental health. It helps to promote the release of good chemicals in your brain such as endorphins and serotonin that improve your mood and stimulates memory and learning. Thirty minutes of moderate and intensive physical activity on most days will help reduce stress and symptoms of mental health conditions such as depression and anxiety.
The average person picks up their phone 150 times a day. Our mind needs to reset and recharge from time to time. Take time out of your day to disconnect from your devices to give yourself the opportunity to reconnect with yourself from this technological modern world. By powering-down it helps to remove unhealthy feelings and the fear of missing out.
Practise Gratitude
Practice Mindfulness
Developing an ‘attitude of gratitude’ is one of the simplest ways to improve your satisfaction with life just by taking time at the beginning or end of the day to reflect on what you’re grateful for. Practising gratitude can block toxic, negative emotions such as envy, resentment, regrets – that can destroy our happiness. A conducted study by psychologist Alex Wood, found showing gratitude can reduce the frequency and duration of incidents of depression.
Mindfulness involves focusing on the present moment and training our attention to where you want it to be. You can practice mindfulness when you’re walking or driving by focusing on the present moment and not paying too much attention to your thoughts about the past or future. Research shows that mindfulness help reduce stress, depression and anxiety.
Keep in Touch Staying connected with family and friends is great for your social and mental wellbeing. They can make you feel included and cared for and help you deal with the stresses in life. Catch up with them face-to-face or give them a call, have a good laugh and feel good.
NOW
VEGAN
GO NUTS #VEGANGOALS HAZELNUT SPREAD WITH 97% LESS SUGAR* AND ZERO PALM OIL *COMPARED TO OTHER LEADING HAZELNUT SPREAD BRANDS
AVAILABLE AT : TESCO & OCADO
415
calories saved *compared to sugar
christmas edition
LAYERED CHOC MINT SLICE GLUTEN-FREE • LOW CARB • DAIRY FREE • RAW • KETO
PREP: 20 MINUTES CHILL: 1.5 - 2 HOURS SERVES: 16
1. Add the sunflower seeds, coconut, cacao powder, Natvia and salt into a food processor and blitz into a fine flour/ meal.
INGREDIENTS
3. Press the mixture into a lined loaf tin evenly.
Base 130g Sunflower Seeds (1 cup) 15g Dried Coconut, shredded (½ cup) 2 tbsp Natvia 2 tbsp Cacao Powder 2 Tbsp Coconut Oil 1 tsp Vanilla Extract Pinch of salt Filling 20g Coconut Cream (1/3 cup) 20g Coconut Butter, melted (1/3 cup) 2 tbsp Natvia ¼ tsp Spirulina Powder 2 Drops Peppermint Oil
2. Add the vanilla and coconut oil and blend until combined. 4. Add all of the filling ingredients together into a small saucepan. Heat on low until all the ingredients are melted and combined. 5. Pour the filling on top of the base and place into the fridge or freezer to set. 6. Melt the chocolate topping ingredients in a small saucepan on a low heat until combined. 7. Pour the chocolate over the top of the filling and place it back into the fridge to set. 8. Once it has set, slice into log shapes or squares.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
35g
2.1g
3g
14.3g
636
152
Chocolate Topping 80g No Added Sugar Dark Chocolate 80g Coconut Cream 2 tbsp Natvia 2 Drops Peppermint Oil
Recipe by Jordan Pie from www.reallifeofpie.com 95
christmas edition
QUICK RECIPE
STRAWBERRY & CREAM PANNA COTTA GLUTEN-FREE • KETO • LOW CARB • DAIRY FREE • NO BAKE
PREP: 10 MINUTES CHILL: 4 HOURS SERVES: 5
INGREDIENTS Panna Cotta 400ml Coconut Cream (1 ¾ cups) 1 tbsp Natvia 1 tbsp Coconut Oil 2 tsp Gelatin Powder Seeds of 1 Vanilla Bean Strawberry Coulis 350g Strawberries, chopped (3 cups) 1 tbs Natvia Leftover vanilla pod
1. To a small saucepan, add the gelatin and 1-2 tbsp of the coconut cream and mix together. Set this aside for a minute or two as it will allow the gelatin to bloom and thicken. 2. Add the remaining coconut & vanilla panna cotta ingredients to the saucepan and heat on a low-medium heat until the gelatin has dissolved completely. Make sure all the ingredients are evenly combined. 3. Taste the mixture and adjust the sweetness if desired. 4. Pour the mixture into individual ramekins or silicon moulds. Place onto a chopping board and then into the fridge to set. 5. It should take roughly 4 hours for the panna cotta to set. 6. Chop the strawberries. Add all the strawberry coulis ingredients into a small saucepan and heat for 7-10 minutes, or until the strawberries begin to soften and break down. 7. Remove from the heat and allow to cool. 8. Remove the vanilla bean pod from the strawberry coulis. 9. When the panna cotta is set, serve them with the strawberry coulis and enjoy.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
159g
5.6g
3g
18.4g
857
205
Recipe by Jordan Pie from www.reallifeofpie.com 97
570
calories saved *compared to sugar
christmas edition
MANGO COCONUT CHEESECAKE • NO BAKE
PREP: 1 HOUR CHILL: 1 HOURS SERVES: 12 INGREDIENTS Base 200g Sugar-Free Digestive Biscuits 70g Coconut, shredded 80g Coconut Oil Cheesecake 1 can Coconut Cream, chilled, only use cream part (400mL) 1 cup Thickened Cream (250mL) 250g Cream Cheese, at room temperature (1 cup) 95g Natvia (½ cup) 2 ½ tsp Powdered Gelatin 1 ½ tbsp Water, boiling Mango gel 1 ½ cups Mango Puree (flesh from 3 large mangos) 1 tbsp Natvia 3 tsp Gelatin 2 tbsp Water, boiling
1. For the biscuit base: place all ingredients into a food processor and blitz until it resembles wet sand. Press into a prepared tin and place into the fridge for 15 minutes to cool. 2. For the coconut cheesecake, whisk together coconut cream and thickened cream until soft peaks formed. 3. In a separate bowl, add cream cheese and Natvia and beat until smooth. Add cream and coconut cream mixture, and beat to combine. 4. In a small bowl, add boiling water and sprinkle gelatin on top. Whisk with a fork until completely dissolved. Allow to cool for five minutes before adding to the cheesecake mixture. 5. Whisk for a further five minutes until smooth and silky. Pour over the top of the hardened base. Smooth out and place into the fridge for 30 minutes to chill. 6. For the mango puree, whisk Natvia into mango puree. Add boiling water to a small bowl and add gelatin. Whisk until completely dissolved. 7. Pour gelatin into mango puree mixture and stir to thoroughly combine. Pour puree over the top of the coconut cheesecake, spread out and place back into the fridge for one hour to firm up completely. 8. Slice into bars and serve cold.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
163g
519g
8.3g
34g
1740
416
Recipe by Andrea from www.eatnik.com.au 99
800
calories saved *compared to sugar
christmas edition
RASPBERRY RIPPLE ICE CREAM LOW CARB
PREP: 1 HOUR CHILL: 6 HOURS SERVES: 6 INGREDIENTS Vanilla Ice Cream 500ml Thickened Cream 250ml Milk 2 tsp Vanilla Extract OR 2 Vanilla Pods, split and scraped 6 Egg Yolks 140g Natvia (¾ cup) Pinch salt Raspberry Puree 125g Raspberries, fresh or frozen (1 cup) 1 tbsp Natvia
1. For the ice cream: Place cream, milk and vanilla into a pot. Heat over a medium heat until almost boiling. Remove and allow to cool for 30 minutes. 2. Meanwhile, whisk together egg yolks and Natvia until light and creamy. When cream mix has cooled slightly, gradually pour into egg yolks, continuously whisking. 3. Pour back into pot and place back on stove. Heat over a low heat, stirring constantly until custard reaches 80˚C (approximately 10 minutes). 4. Strain into a loaf tin and place into the freezer for four hours or overnight. 5. Before adding the raspberry ripple, remove ice cream from freezer at least 30 minutes prior to making the puree. 6. To make the puree, heat raspberries and Natvia in a pot over a medium hit. Mash with a fork until berries have broken down. 7. Strain to remove seeds and allow to cool completely before rippling through vanilla ice cream. Place back into the freezer for at least one hour to harden before serving.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
188g
6.9g
5.6g
36.2g
1600
382
Recipe by Andrea from www.eatnik.com.au 101
200
calories saved *compared to sugar
christmas edition
MELBA CAKE
PREP: 1 HOUR CHILL: 6 HOURS SERVES: 6 INGREDIENTS 225g Self-Raising Flour (1 ½ cups) ¼ tsp Salt 115g Unsalted Butter (½ cup) 3 tbsp Natvia 2 tsp Vanilla Extract 2 Eggs, large 115g Light Sour Cream (½ cup) 175g Peach, fresh 75g Raspberries, fresh (1 cup)
1. Pre-heat your oven to 180˚C 2. Grease and line a standard springform pan. 3. Place the butter and Natvia in the bowl of a mixer and cream for four minutes until light and fluffy. Add the vanilla extract, the salt and the eggs, beating well in-between. Sift the flour and fold half of it through the batter. 4. Scoop the sour cream in and stir until combined. Fold the second half of the flour through. Pour into prepared pan and smooth the top. 5. Cut your peach in half and remove stone. Cut peach into 12 slices and arrange then in a pretty pattern around the top of your cake. 6. Place the raspberries in the gaps around the peach slices. 7. Bake for 40-45 minutes, or until a skewer comes out clean. 8. Cool and serve dusted with blitzed Natvia on top.
NUTRITION INFORMATION (PER SERVING) Serving size
Carbs
Protein
Fats
Energy KJ
Calories
107g
23.2g
5.8g
16.3g
1120
268
Recipe by Naomi Sherman from www.nomishermanfoodcreative.com. Follow her at @naomisherman_foodcreative 103
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