WINTER SPECIAL Sugar-Fre Recipes Baking soothes the soul and nevermore so than in winter. Delicious oven-bakes and dishes to warm you up, our selection of sugar-free recipes are the perfect reason to try your hand at our new, and exclusive Winter Warmer recipes!
Refined Sugar Free Sugar Free Dairy Free Gluten Free High Fat Low Vegan Carbohydrate Index
About Natvia...... 4 Natvia’s Ambassadors...... 5
Savoury Warm Recipes Easy Pumpkin & Chickpea Curry...... 6 Immunity Soup...... 8
Sa ur S a s Natvia Beetroot Hommus...... 10 Flat Bread...... 12
S e S a s Ricotta & raspberry toastie...... 14 Peanut Butter and Jelly Cheesecake...... 16 Chia Cinnamon Loaf...... 18 Fruity Coconut Forbidden Black Rice Pudding...... 20 Vanilla Rice Pudding with Raspberry Compote...... 22 Drinks Mulled Wine...... 24 u
Natvia is a 100% natural sweetener that can be used in cooking, baking, tea, coffee, smoothies and everything nutritional. The product comes in the form of on the go tablets, canisters, sachets and baking range boxes. Established in 2008, Natvia is the go to product for replacing sugar the healthy way and helping the world quit sugar. It is currently available at City’Super, Great, selected Fusion/Taste/International, Health Aims, Mannings and One 2 Cake.
Established in 2008, by health enthusiast and food entrepreneur Samuel Tew, Natvia has been Australia’s favorite natural product for replacing sugar the healthy way. Made from stevia plant, Natvia is a 100% natural sweetener, sweeter than sugar but it doesn’t affect glucose levels meaning people with diabetes can also use it.
• 96% FEWER CALORIES THAN SUGAR! • ZERO G.I. • LOW CARBS • TOOTH FRIENDLY • FRUCTOSE FREE a ia s a a rs
Andrealove Sarah K @eatnik0nline @sarahfitfoodie www.eatnik.com.au
Alanna Brown Nina Barwald Recipe developper at Natvia! @ninabarwald @lanaeatingpositive
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www.natvia.com
@natvianaturalsweetener @natvianaturalsweetener
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QUICK
as u p i i pea Curry
INGREDIENTS METHOD
• 1 tbs Coriander seeds 1. Dry roast the spices in a fry pan by heating • 1 tbs Cumin seeds on a dry fry pan for a few minutes, until they • ½ tbs Mustard seeds become fragrant. Transfer to a mortar and • ½ tbs peppercorns pestle and grind into a fine powder. • 2 tsp turmeric • 3 cloves of garlic, diced 2. Melt 1 tablespoon of coconut oil in a • 1 brown onion, diced medium sized saucepan. Add the garlic and • 2 hot green chilli’s, finely onion and fry until they just start to brown, diced stirring often. Add the green chilli, chopped • 500g pumpkin, diced pumpkin and curry powder and stir to coat. • ¾ cup vegetable stock Add the stock and half the coconut milk and • 400ml coconut milk turmeric stir and bring to boil. Simmer for 20 • pinch of salt minutes until the pumpkin starts to soften. • 1 tbs Natvia • 4-6 serves of brown rice 3. Add remaining coconut milk, chickpeas and Natvia to taste.
4. Serve over brown rice with extra fresh chilli SERVES: 4-6 PREP TIME: 10 MINUTES COOKING TIME: 30 MINUTES
QUICK
u i S up
INGREDIENTS METHOD
• 200g potato, peeled and diced 1. In a medium sized sauce pan fry garlic • 2 tbs olive oil and onion with olive oil until the start to • 3 cloves garlic, diced soften. Add the potato and cook on low heat • 3 shallots, diced for another 7-10 minutes, until they start to • 1 head of broccoli, chopped soften. Add the broccoli and stir. Cook for • 1-2 tsp dried mixed herbs another 5 minutes. • 3 ½ cups vegetable stock • 200g du puy lentils, cooked 2. Pour over the vegetable stock, add some • 2 cups baby spinach dried mixed herbs and bring to boil before simmering, covered for 10 minutes until softened. Add a little salt and Natvia to taste. Cool slightly and add to a food processor, or SERVES: 6 use a bar mix to create a smooth soup. PREP TIME:10 MINUTES
COOKING TIME: 35 3. Gently reheat on low heat, adding the MINUTES lentils and spinach.
99
e r us
INGREDIENTS METHOD
• 1 tbs cumin 1. Butter one side of each piece of bread. • 3 - 4 Baby beetroot, roasted & skinned 2. Combine the Natvia and Ricotta. Spread • 3 cloves garlic, diced onto the unbuttered sides of the bread. • 400g tinned chickpeas, Sprinkle raspberries over the ricotta of one of washed and drained the slices. Sandwhich together the bread. • ¼ cup lemon juice • 1 tsp lemon zest 3. Heat a fr pan to medium high and place • 1 tsp Natvia the sandwhich on the fry pan . Fry for 30 • 1 heaped tbs tahini -45 seconds before carefuly flipping over. • 2 tbs Olive oil Press down with a spatula and fry for 15-20 • Salt & pepper to taste seconds until golden brown on both sides • 1 tbs dukkah 4. Serve with extra raspberries and natvia sprinkled over the top
SERVES: 10 PREP TIME: 10 MINUTES COOKING TIME: 15 MINUTES
QUICK
Flat Bread INGREDIENTS METHOD
• 1 ½ cups bread flour 1. Combine the flour, baking powder, sea salt • ½ tsp baking powder and Natvia in a mixing bowl. Make a well in • pinch of sea salt the centre and add the buttermilk, oil and • 1 tsp Natvia milk. Combine until a sticky dough forms • ¼ cup buttermilk • 1 tbs olive oil 2. Add a little extra flour to dust the hands. • ½ cup milk Knead in the bowl until a smooth and soft • olive oil dough forms. Form into a ball and cover for • 2 tsp cumin 30 minutes at room temperature. • cracked pepper 3. Dust a workbench with cornflour and then knead, adding a little cornflour if too sticky as needed. Cut into 4-8 even pieces. Form them into balls and flatten into pancakes. SERVES: 4-8 Roll out using a rolling pin PREP TIME:30 MINUTES COOKING TIME: 10 4. Bring a fry pan over medium heat, greasing MINUTES lightly with olive oil. Cook for about 1 -2 minutes on one side, brushing the uncooked side with a little olive oil and sprinkling with cumin and pepper before flipping and cooking for a further 30 seconds – 1 minutes. Repeat with remaining dough
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QUICK ea u u er a e eseca e INGREDIENTS METHOD
Base 1. In a food processor, combine the dates and • 1 cup roasted salted peanuts peanuts. Add a splash of water to help blend • 8-10 medjool dates water the mixture into a paste. Press the mixture Cheesecake Layer into the bottom of a lined loaf tray, smooth • 1 cup raw cashews (soaked in the surface and place in the fridge to firm up. boiling water for 30 mins • 1 cup berries (I used frozen 2. In a food processor, combine all of the raspberries and strawberries) cheesecake ingredients and blend until smooth. • 1 tbsp maple syrup Spoon the cheesecake mixture onto the base • 1 tbsp of Natvia and smooth the top with a spatula. Place the • 1 tbsp lemon juice tin in the freezer to chill and firm up. • 1 tbsp coconut oil 3. Remove from the freezer once set firmly SERVES: 8 and slice. PREP TIME: 25 MINUTES +2 HOURS TO CHILL 4 .Optionally, you can drizzle the slices with some extra peanut butter. Keep the slices RECIPE BY stored in the freezer. By Nina Barwald @ninabarwald
Ric a ra err a ie
INGREDIENTS METHOD
• 2 x slices of fresh brioche 1. Butter one side of each piece of bread. or sourdough • 1-2 tbs butter 2. Combine the Natvia and Ricotta. Spread • 100g ricotta onto the unbuttered sides of the bread. • 1 tsp Natvia, plus extra Sprinkle raspberries over the ricotta of one of • ½ cup raspberries the slices. Sandwhich together the bread.
3. Heat a fr pan to medium high and place the sandwhich on the fry pan . Fry for 30 -45 seconds before carefuly flipping over. SERVES: 1 Press down with a spatula and fry for 15-20 PREP TIME: 10 MINUTES seconds until golden brown on both sides. COOKING TIME: 1-2
MINUTES 4. Serve with extra raspberries and natvia sprinkled over the top
u e i e
INGREDIENTS METHOD
• 1 large orange 1. Peel 4 strips of peel from the orange. Place in • 1 bottle (750mL) red wine a large pot. Squeeze in the juice of the orange. • 1 tsp vanilla extract or 1 vanilla pod • ½ cup Natvia 2. Add one and a half cups of the red wine, • 3 cloves vanilla, Natvia, cloves, cinnamon and star • 1 cinnamon stick anise. Heat over a medium heat and stir until • 1 star anise sweetener has dissolved completely. Continue to cook for 10 minutes, to allow spices to infuse.
SERVES 4-6 3. Add in the remaining wine. Cook for a PREP TIME: 5 MINUTES further 5-10 minutes until warm. Serve COOK TIME: 20 MINUTES immediately.
RECIPE BY Andrealove @eatnik0nline www.eatnik.com.au
ia i a a INGREDIENTS METHOD
• 2 cup SR flour PREHEAT THE OVEN TO 200C • ½ cup Natvia 1. Combine the flour, half of the Natvia, the • 1 tsp baking powder baking powder, ½ tsp cinnamon, salt and stir • 1 tbs cinnamon to combine. In a separate bowl combine the • pinch of salt remaining Natvia, chia and cinnamon. • 2 eggs • 1 ½ cups buttermilk 2. Combine the egg, buttermilk, vegetable oil • 1/3 cup vegetable oil and vanilla and pour over the flour mixture, • 1 tsp vanilla extract stir until combined. Pour half the batter into a greased loaf tin CINNAMON SUGAR FILLING • 75g unsalted butter 3. Stir the melted butter through the Natvia • ½ cup natvia and cinnamon mixture. Drizzle over the • 3 tsp cinnamon batter and use a skewer or knife to swirl. Add • ½ tbs chia seeds the remaining batter. Tap on the bench firmly to remove any air bubbles. Place in the oven for 5 minutes, then lower the temperature SERVES: 8 to 170C to bake for 40-45 minutes. Remove PREP TIME: 10 MINUTES form the oven and stand in the tin for 10 COOKING TIME: 45 minutes before removing to a wire rack to MINUTES cool completely. Slice and serve.
QUICK Frui c u F r i e a Rice u i g
INGREDIENTS METHOD
• 250g cooked forbidden black 1. Combine all the ingredients in a pot and rice (microwaveable rice packets bring to the boil whilst stirring continuously or leftover rice works well) • ¾ of a 250ml can light 2. Reduce heat to low. Simmer for 20-25 coconut milk min or until the water has evaporated and • ¼ cup water the pudding is thick and creamy. Be sure to • 4 tbsp Natvia Sweetener stir every couple of minutes to prevent the • ½ tsp salt bottom from burning.
SERVES: 2 3. Serve with fresh berries, caramelised PREP TIME: 3O MINUTES bananas, yogurt, nuts and hemp seeds.
RECIPE BY Sarah K @sarahfitfoodie
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QUICK a i a Rice u i g i Ra err p e
INGREDIENTS METHOD
• ½ cup arborio rice 1. In a medium saucepan, combine rice, milk, one • 2 cups (500mL) milk quarter cup of Natvia and vanilla. Bring to a boil. • ¼ cup + 1 tsp Natvia Turn heat down to low, cover with a lid and simmer • 2 tsp vanilla extract for 10 minutes. • 1 ½ cup raspberries (fresh or frozen) 2. Remove the lid and cook for a further 15 minutes, • Chia seeds, to serve or until rice is soft. Remove from heat and allow to stand for fve minutes. SERVES 2 PREP TIME:10 MINUTES 3. For the raspberry compote, place fresh or frozen COOK TIME: 25 MINUTES berries and remaining one tablespoon of Natvia in a small saucepan. RECIPE BY Andrealove 4. Heat over a medium to low heat, stirring @eatnik0nline continually and mashing fruit. Continue to cook until www.eatnik.com.au berries have broken down. Remove from the heat.
5. To serve, divide rice pudding into two bowls, top with raspberry compote and sprinkle with chia seeds. Can be enjoyed hot or cold. Enjoy!