Contents
Bake with Natvia
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Beverages
Afternoon Snacks
Get More Sugar-free! WWW.NATVIA.COM/FREEMAGS
Index page
CONTENTS How to bake with Natvia
5
Sweet life
7
What happens to your body when you quit sugar
18
Kids’ treats
27
Meet Stacey-Jane, Natvia brand ambassador
38
Beverages
45
Sarah Rav on body image
50
Afternoon snacks
55
The Healthy Mummy
68
Index
78
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Bake with Natvia
Kids Treats
Beverages
Afternoon Snacks
Index page
HOW TO BAKE WITH NATVIA include baking powder), 2–3 teaspoons
Sweetness comparison
of baking powder may be added to help
1 serve of Natvia = 1 tsp of sugar
Optimum rise If you need your recipe to rise (even if the recipe does not
give your baked the best rise. Light & fluffy Normally when baking cakes, the chemical reaction of beating
(2g tsp)
(4g tsp)
sugar and butter together creates a lot of air. As Natvia is different
*Natvia can be twice as sweet as sugar.
in chemical structure from sugar, your secret to success when baking with Natvia is to beat or cream your initial mixture really well. Moisture content When baking moist
BAKING ALTERNATIVES Coconut oil
Vegan butter
cakes, replace the butter with oil for the ‘fats’ ingredient in the
Vegetable oil
Coconut oil Apple sauce
recipe. Also, use a touch more liquid in your recipe, but not too much!
Butter
Chocolate
Sugar-free
Adding 1–2 tablespoons of milk to
chocolate
a recipe that will make 12 cake
Dark chocolate
portions is enough.
Flour
Meringue-based dishes When making dishes such as pavlova, Natvia can be added at the start, prior to
Almond flour Rice flour
Milk
Almond milk
whisking the egg whites. Jams & sauces For jam or sauces, use a pink Natvia BAKING pouch mix for a finer texture. Alternatively, you can blitz Natvia in a food processor, blender or spice grinder until the desired consistency is achieved. You can also use a small amount of xanthan gum to prevent the Natvia
100% natural, no sugar added!
from recrystallising in jam.
5
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Bake with Natvia
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Index page
tasTes gooD
for the whoLe famIly Yummy Fruit spread with ZERO Added Sugar
• low carB • no sugAr addEd • 55% Fruit
Sweet life
Ever wanted to make your own ice-cream from scratch? Or enjoy a chocolate bar without the guilt? These sugar-free treats were specially developed for those with a sweet tooth. Nuts, bananas, coconut and cacao all take star turns in these delicious recipes.
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LIME & COCONUT BARS
» 3 cups (240g) desiccated coconut » 1 cup (250ml) coconut cream » grated rind & juice of 1 lime » ¼ cup (55g) Natvia » ¹⁄³ cup (75g) coconut oil, melted » 250g milk (sugar-free) chocolate, chopped coarsely (see Sweet Tips) » extra finely grated lime rind or desiccated
Sweet Tips
Sugar-free milk chocolate (sweetened naturally with stevia) is available in the health-food section of most supermarkets. Store the bars in the freezer for up to 3 months.
coconut, to serve (optional)
1 Grease and line a 15cm x 25cm pan, extending paper 5cm over long sides. 2 Process coconut, coconut cream, lime rind and juice, Natvia and half the coconut oil until just combined. Press evenly into lined pan. Freeze for 4 hours, then transfer to fridge. 3 Microwave chocolate in a microwave-safe bowl, stirring every 30 seconds, until melted and smooth. Stir through remaining coconut oil. 4 Slice coconut mixture into 16 even bars. Using two forks, dip each bar into melted chocolate. Place on a baking-paper-lined tray. Sprinkle with extra grated lime rind or desiccated coconut, if you like. Refrigerate for 30 minutes or until set.
PREP + COOK TIME 25 minutes (+ freezing & refrigeration) MAKES 16 bars
8
100% natural, no sugar added!
182 CALORIES SAVED
*compared to sugar
BAKING ESSENTIALS!
Natvia’s unique blend has been carefully crafted for baking. 100% natural and years of refinement have meant baking with Natvia turns out the best tasting sweet treats!
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STRAWBERRY, ROSEWATER & THYME SORBET
Sweet Tips
» 1 cup (220g) Natvia » 1kg strawberries, hulled » 1 teaspoon rosewater
If you have an ice-cream machine,
» 1 tablespoon lemon juice » 2 teaspoons fresh thyme leaves
1 Blend Natvia in a high-speed blender until the consistency of icing sugar.
you can use it for Step 2, following the manufacturer’s instructions. Store sorbet, covered, in the freezer for up to 3 months.
Add strawberries, rosewater and juice, and process until smooth. Spread mixture evenly into a baking dish, cover and freeze for 30 minutes. 2 Remove from freezer and process until smooth. Add thyme leaves and process on low until combined. Return to baking dish. Cover and freeze for 3 hours or until firm. 3 Serve with extra strawberries and thyme sprigs, if you like.
PREP TIME 15 minutes (+ freezing) SERVES 8
Natvia is diabetic-friendly – perfect for sweetening coffee, teas and baked goods. 10
728 CALORIES SAVED
*compared to sugar
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TRY THIS WITH NUTTVIA
Add Nuttvia to this dessert for a delicious hazelnut twist. Nuttvia has ZERO added SUGAR and ZERO palm-oil so you can still enjoy the flavour you love without the nasties!
SIX-LAYERED CHOCOLATE CAKE
» 1½ cups (330g) Natvia
5 Bake cakes for 1 hour or until a skewer
» 350g unsalted butter, softened
inserted into the centre comes out clean.
» 1 tablespoon vanilla extract
Cover cakes with foil during the last
» 8 eggs, separated
15 minutes of cooking time to avoid
» ½ cup (50g) cacao powder
over-browning. Cool cakes in pan.
» 1¾ cups (260g) self-raising flour
6 Make chocolate icing (see below).
» 1 teaspoon bicarbonate of soda
Reserve half to cover top and side of cake.
(baking soda)
7 Cut each cake horizontally into three
» 1½ cups (375ml) buttermilk
equal layers. Place one layer on a plate
CHOCOLATE ICING
and spread with one-fifth of the icing.
» 1 tablespoon Natvia
Repeat layering with cake and icing,
» 600g sour cream
finishing with a cake layer. Spread reserved
» 400g dark (sugar-free) chocolate,
icing over top and side of cake.
melted (see Sweet Tips) » ½ teaspoon vanilla extract
chocolate icing Blend Natvia in a spice grinder until the consistency of icing sugar. Whisk remaining ingredients with powdered
1 Preheat oven to 180°C. Grease two deep
Natvia in a small bowl until smooth.
20cm round cake pans and line bases with baking paper.
PREP + COOK TIME 1 hour 30 minutes
2 Blend Natvia in a high-speed blender
(+ cooling) SERVES 16
until the consistency of icing sugar. 3 Beat butter, vanilla and powdered Natvia in a large bowl with an electric mixer for 7 minutes or until light and fluffy. Beat in 4 egg yolks, one at a time, until
Sweet Tips
We used a sugar-free dark (70% cocoa solids) chocolate. Sugar-free chocolate
just combined. Add sifted cacao, followed
(sweetened naturally with stevia) is
by remaining 4 egg yolks, one at a time.
available in the health-food section of
Stir in sifted flour, soda and buttermilk.
most supermarkets.
Transfer mixture to a large mixing bowl. 4 Beat egg whites in a clean large bowl with an electric mixer until soft peaks
Cake can be made 1 day ahead. Cover and stand at room temperature.
form. Fold into cake mixture in two batches. Divide mixture between pans.
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Contents
Bake with Natvia
Kids Treats
Beverages
Afternoon Snacks
364 CALORIES SAVED
*compared to sugar
Index page
LIME COCONUT CHEESECAKE
» 100g almond meal
4 Beat cream cheese, ricotta, half the
» 50g desiccated coconut
rind, lime juice and Natvia in a large
» 50g unsalted butter, melted
bowl with an electric mixer until smooth.
» 2 teaspoons gelatine powder
Add gelatine mixture and beat until
» 500g cream cheese
combined. Pour filling over base in pan
» 250g ricotta
and smooth top.
» finely grated rind and juice of 1 lime
5 Refrigerate for 4 hours or overnight.
» ½ cup (110g) Natvia
Before serving, top with remaining lime
» toasted coconut flakes, lime slices and
rind. Decorate with coconut flakes, lime
edible flowers to decorate (optional)
slices and edible flowers, if you like.
1 Grease a 20cm (base measurement)
PREP TIME 30 minutes (+ refrigeration)
springform pan (see Sweet Tips).
MAKES 10
2 Combine almond meal, coconut and butter in a bowl. Press mixture evenly over base of prepared pan. Place pan on an oven tray, then transfer to the refrigerator. 3 Meanwhile, whisk gelatine and ¼ cup (60ml) water in a small heatproof bowl over a small saucepan of simmering water (don’t let water touch base of bowl) until gelatine dissolves. Remove from heat. Cool.
Sweet Tips
Clip the pan base in upside down. This will eliminate any lip, providing a flat surface that a spatula can easily slide under to make removing the cheesecake easier. You can also decorate with fresh mint or other citrus fruits, if you like. Store in an airtight container in the refrigerator for up to 5 days.
15
Contents
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Afternoon Snacks
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243 CALORIES SAVED
*compared to sugar
CONVENIENT CANISTER!
Natvia’s unique blend has been carefully crafted for baking. 100% natural and years of refinement have meant baking with Natvia turns out the best tasting sweet treats!
RASPBERRY & GINGER COCONUT BARS
» 3 cups (240g) desiccated coconut
4 Microwave dark chocolate in a microwave-
» 2 tablespoons coconut cream
safe bowl, stirring every 30 seconds, until
» ¼ cup (55g) Natvia
melted and smooth. Stir through extra
» 1 cup fresh or frozen raspberries
coconut oil.
» 1 teaspoon grated ginger
5 Cut coconut and raspberry filling into
» ¼ cup (55g) coconut oil, melted
16 even pieces. Using two forks, dip bars
» 300g dark (sugar-free) chocolate, chopped
into melted chocolate. Transfer to a
coarsely (see Sweet Tips)
baking-paper-lined tray.
» 1 tablespoon coconut oil, extra, melted
6 Microwave milk chocolate in a microwave-
» 100g milk (sugar-free) chocolate, chopped
safe bowl, stirring every 30 seconds, until
coarsely (see Sweet Tips) » fresh raspberries, to serve (optional)
melted and smooth. Drizzle bars with melted chocolate. Refrigerate for 30 minutes or until set.
1 Grease and line a 15cm x 25cm pan, extending paper 5cm over long sides.
7 Serve with fresh raspberries, if you like.
2 Process coconut, coconut cream, Natvia,
PREP + COOK TIME 25 minutes
three-quarters of the raspberries, ginger
(+ freezing & refrigeration) MAKES 16
and coconut oil until just combined. Add extra coconut cream if necessary; the mixture should stick together when pinched between two fingers.
Sweet Tips
We used sugar-free dark (70% cocoa solids)
3 Stir through remaining raspberries. Press
chocolate and milk chocolate. Sugar-free
evenly into lined pan. Cover and freeze
chocolate (sweetened naturally with stevia)
for 4 hours, then transfer to refrigerator.
is available in the health-food section of most supermarkets. You can also store these bars in the freezer for a frozen treat.
Crafted for baking. 17
Contents
Bake with Natvia
Kids Treats
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Afternoon Snacks
What happens to your body
Index page
WHEN YOU QUIT SUGAR These days, it seems that sugar is impossible to escape. As consumers become increasingly aware of the dangers, companies are making it more and more difficult to avoid.
WEEK 1 Cutting out sugar from your diet is a dramatic change, which can produce severe withdrawal-like symptoms, as if you were coming off a drug.
The consumption of sugar in our diets has tripled over the past 50 years, and the UN, as well as academics, have declared sugar to be a health threat equal to that of tobacco and alcohol.
The first week is the most difficult, with symptoms including nausea, headaches, irritability, flu-like reactions and fatigue. While not everyone who quits sugar experiences these symptoms, if you do, it is important to remember that it will get better.
As a result of this health crisis, consumers are taking action into their own hands and choosing to remove sugar from their diets. This process has proven to be extremely difficult to begin with, but in the long run, a very rewarding and life-changing process.
18
After this initial week, your blood sugar levels will start to even out, and you will begin to feel better.
WEEK 2
WEEK 3
In the second week, you’re feeling
The third week is when people
better, thinking more clearly again
really start to see and feel the
and have more of your energy back.
rewards of giving up sugar, with
Along with this, you are beginning
little or no cravings, no withdrawal
to crave sugar less, while foods
symptoms and noticeable weight
that typically aren’t sweet
loss (this is because excess
start tasting sweeter. While you
sugar is stored in the body as fat).
may still have some sugar cravings,
With your taste buds now becoming
at this point it is important
more sensitive to sweet flavours,
to make sure your meals are high
it is much easier to turn down
in protein, healthy fats and fibre
sugary treats when you come upon
to ensure you stay fuller and more
them or they are offered to you.
satisfied for longer. By doing this, you will avoid the need for snacking.
WEEK 4
WEEK 5
You are sleeping better, feeling
By this time, your relationship
more energised and your mood
with sugar has become a lot
is lifting. Not eating sugar has
healthier. While you are still eating
become second nature to you.
small amounts found naturally
However, you will still find some
in wholefoods, you become more
days difficult – sugar is addictive
aware of the impact that sugar
after all! Nowadays, though, you
has had on your body. Many people
can find zero-added-sugar sweets
find that after completing this process
in just about all supermarkets.
they aren’t as reliant on sugar
Sweetening food with Natvia
as part of their everyday diet.
means you can cut down on added
Instead, they find substitutes and
sugars from usually sugar-laden
new ways to manage their cravings,
foods such as desserts,
which have become less intense
salad dressings, sauces and
in each passing week. From this
beverages, including juices.
process, people are able to make better decisions about the food they eat and understand the effect it has on their body.
19
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LOVE JAM?
243 CALORIES SAVED
*compared to sugar
Our healthy strawberry and raspberry spreads cut the sugar without compromising on flavour. Experiment with these two flavours to enhance any dessert!
MINI MANGO & RASPBERRY VEGAN CHEESECAKES
» ½ cup (75g) raw cashews
5 Process soaked cashews, Natvia, chia
» 2 tablespoons coconut cream
seeds, lemon juice, chilled coconut cream
(see Sweet Tips)
and extra coconut oil until smooth. Spoon
» 1 cup (120g) almond meal
half the mixture over the bases and smooth
» 1 tablespoon raw almond butter
tops. Cover and freeze.
» 1 tablespoon coconut oil, melted
6 Process remaining cashew mixture with
» ½ cup (75g) fresh raspberries
mango until smooth. Spread over top
» ¹⁄³ cup (75g) Natvia » 1 tablespoon chia seeds
of cheesecakes. Freeze for 2 hours or
» 2 tablespoons lemon juice
7 Remove from freezer 20 minutes before
» ¼ cup (55g) coconut oil, extra, melted
serving. Serve with extra raspberries,
» ¼ cup (50g) chopped mango flesh
mango and edible flowers, if you like.
until set.
» extra raspberries, mango and edible flowers, to decorate (optional)
PREP + COOK TIME 35 minutes (+ standing & freezing) SERVES 6
1 Place cashews in a small bowl and cover with cold water. Stand, covered, for 1 hour. Drain cashews, rinse under cold water and drain well. 2 Meanwhile, pour coconut cream into a small metal bowl. Place in the freezer for 30 minutes or until chilled.
Sweet Tips
Look for coconut cream labelled as 100% coconut, without added emulsifiers. Store in the freezer for up to 3 months.
3 Line a 6-hole (¾-cup/180ml) Texas muffin pan with baking paper. 4 Process almond meal, almond butter and oil until combined. Press mixture evenly into bases of muffin pan. Make an indent with your thumb in the middle of each base. Divide raspberries among indents. Cover and freeze.
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Contents
Bake with Natvia
Kids Treats
364 CALORIES SAVED
*compared to sugar
Beverages
Afternoon Snacks
Index page
FLOURLESS CHOCOLATE CAKE
» ½ cup (110g) Natvia
ganache Heat cream in a small saucepan over
» ½ cup (50g) cacao powder
low heat, stirring continuously, until
» 1 teaspoon baking powder
beginning to simmer. Add chocolate and
» 1½ cups (180g) almond meal
whisk until melted. Refrigerate for
» ¼ cup (20g) desiccated coconut
30 minutes, stirring occasionally, or until
» 90ml extra light olive oil
cold and thickened.
» 1 cup (250ml) milk » 2 eggs, beaten lightly
PREP + COOK TIME 50 minutes
» extra cacao powder, roughly chopped
(+ refrigeration & cooling) SERVES 10
pistachios and dried rose petals, to decorate (optional) GANACHE » 100ml thickened cream » 100g dark (sugar-free) chocolate, chopped coarsely (see Sweet Tips)
Sweet Tips
We used sugar-free dark (70% cocoa solids) chocolate. Sugar-free chocolate (sweetened naturally with stevia) is available in the health-food section of most supermarkets.
1 Make ganache (see right). 2 Preheat oven to 180°C. Grease a 20cm
Store, covered, for up to 3 days.
round cake pan. 3 Combine Natvia, cacao powder, baking powder, almond meal and desiccated coconut in a large bowl. 4 Combine oil, milk and eggs in a large jug. Pour over dry ingredients and stir to combine. 5 Pour mixture into pan. Bake for 30 minutes or until a skewer inserted into centre comes out clean. Stand cake in pan for 10 minutes before transferring to a wire rack to cool. 6 Top cake with cooled ganache. Dust with sifted extra cacao power and decorate with pistachios and rose petals, if you like.
23
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Afternoon Snacks
364 CALORIES SAVED
*compared to sugar
SINGLE SERVE STICKS!
Natvia’s unique blend has been carefully crafted for baking. 100% natural and years of refinement have meant baking with Natvia turns out the best tasting sweet treats!
LEMON BLUEBERRY CHEESECAKE SLICE
» 1 x sheet puff pastry, trimmed
5 Carefully place cooled pastry, browned-
(see Sweet Tips)
side up, in brownie pan. Spread half the
» ¼ cup (55g) Natvia
cheesecake mixture over and smooth top.
» 350g cream cheese
6 Stir pureed blueberries through remaining
» 200g ricotta
cheesecake mixture. Spoon blueberry mixture
» 1 teaspoon vanilla extract
over cheesecake and smooth top. Refrigerate
» 1 tablespoon lemon juice
for 2 hours or until set.
» 1 cup blueberries, pureed
7 Slice into 12 equal pieces. Serve with
» blueberries, halved lemon slices and
extra blueberries, lemon slices and edible
edible flowers, to decorate (optional)
flowers, if you like.
1 Preheat oven to 210°C. Line an oven
PREP + COOK TIME 30 minutes
tray with baking paper. Grease and line
(+ refrigeration) MAKES 12
a 15cm x 20cm brownie pan. 2 Bake puff pastry on lined oven tray for 8 minutes or until crisp. Remove from oven and cool. 3 Meanwhile, blend Natvia in a high-speed
Sweet Tips
Trim the uncooked pastry to the size of your brownie pan before baking. Swap the
blender until the consistency of icing sugar.
puff pastry for filo pastry for a lighter
4 Beat cream cheese, ricotta, vanilla,
version. Brush with clarified butter for
lemon juice and powdered Natvia in a large
a crisp filo pastry.
bowl with an electric mixer until light and smooth.
Store slice in an airtight container in the refrigerator.
Made from organic stevia leaf. 25
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Say goodbye to sugar-highs!
FrozeN yumMy Flipo’s
ZERO SUGAR & 100% DELICIOUS! In store now at:
Kids' treats
Easy and healthy recipes kids will love! We have included nourishing ingredients such as seeds, wholemeal flour and fresh fruit. With no added sugar, these treats will also help maintain healthy teeth!
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RAW PEANUT BUTTER SLICE
» 1 cup (150g) raw cashews
4 Meanwhile, to make filling, blend peanut
» 2½ cups (300g) almond meal
butter, soaked cashews, coconut cream,
» 1 tablespoon cacao powder
80g of the coconut oil and Natvia in a
» 200g coconut oil, melted
high-speed blender until smooth. Stir
» ¹⁄³ cup (95g) smooth peanut butter » 2 tablespoons coconut cream
through three-quarters of the peanuts.
» ½ cup (110g) Natvia
Refrigerate.
» ½ cup roasted peanuts, chopped coarsely
5 To make the topping, microwave chocolate
» 150g dark (sugar-free) chocolate,
in a microwave-safe bowl, stirring every
chopped coarsely (see Sweet Tips) » sea salt flakes
Spoon filling over base and smooth top.
30 seconds, until melted and smooth. Stir in remaining coconut oil. Pour evenly over slice and smooth top. Sprinkle with sea
1 Place cashews in a small bowl and cover with cold water. Stand, covered, for 1 hour. Drain cashews, rinse under cold water and drain well.
salt and remaining peanuts. Refrigerate for 1 hour or until set. 6 Cut into 16 even pieces to serve.
2 Grease and line a 15cm x 20cm brownie pan.
PREP TIME 20 minutes (+ standing
3 To make base, combine almond meal, cacao
& refrigeration) MAKES 16
powder and 100g of the coconut oil in a large bowl. Press into base of lined pan. Refrigerate.
Sweet Tips
We used sugar-free dark (70% cocoa solids) chocolate. Sugar-free chocolate (sweetened naturally with stevia) is available in the health-food section of most supermarkets. Store in the refrigerator, or in the freezer for a frozen treat.
28
364 CALORIES SAVED
*compared to sugar
PERFECT FOR BAKING!
Natvia’s unique blend has been carefully crafted for baking. 100% natural and years of refinement have meant baking with Natvia turns out the best tasting sweet treats!
Contents
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Beverages
Afternoon Snacks
Index page
243 CALORIES SAVED
*compared to sugar
CHOC-MINT AVOCADO ICE-CREAM
You will need an ice-cream machine for this recipe. » ¾ cup (165g) Natvia » ½ teaspoon salt » ½ teaspoon peppermint essence
Sweet Tips
Swap the evaporated milk for full-fat coconut milk to make this a vegan recipe.
» 2 ripe avocados
We used sugar-free dark (70% cocoa solids)
» 1 cup (250ml) evaporated milk
chocolate. Sugar-free chocolate (sweetened
(see Sweet Tips) » 100g dark (sugar-free) chocolate, chopped coarsely (see Sweet Tips) » extra chopped chocolate and fresh mint leaves, to decorate (optional)
naturally with stevia) is available in the health-food section of most supermarkets. If you are storing your ice-cream in the freezer, allow to stand at room temperature for 20 minutes before scooping.
1 Blend Natvia in a high-speed blender until the consistency of icing sugar. 2 Process powdered Natvia, salt, peppermint, avocado flesh and milk for 5 minutes or until smooth. Freeze for 1 hour. 3 Pour mixture into ice-cream machine and churn for 20 minutes, or as directed in the manufacturer’s instructions. Add chocolate and churn for 1 minute. 4 Serve straight out of churner. Sprinkle with extra chopped chocolate and fresh mint leaves, if you like.
PREP + COOK TIME 30 minutes (+ freezing) SERVES 10
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CONVENIENT CANISTER!
Natvia’s unique blend has been carefully crafted for baking. 100% natural and years of refinement have meant baking with Natvia turns out the best tasting sweet treats!
COCONUT BANANA POPSICLES
PINEAPPLE & MANGO POPSICLES
» 2 bananas, sliced
» ¼ cup (65g) chopped ripe pineapple
» 1 cup (250ml) coconut milk
» ¼ cup (50g) chopped mango flesh
» ½ teaspoon ground cinnamon
» ½ cup (125ml) coconut milk
» 2 teaspoons Natvia
» 2 teaspoons Natvia
1 Divide banana among 6 x ¹⁄³-cup (80ml) popsicle moulds, pressing to edges.
1 Blend ingredients in a high-speed blender
2 Whisk together coconut milk, cinnamon and Natvia. Pour over banana slices in moulds.
2 Divide mixture among 6 x ¹⁄³-cup (80ml) popsicle moulds. Freeze for 30 minutes or
Freeze for 30 minutes or until starting to set.
until starting to set. Insert sticks. Freeze
Insert sticks. Freeze for 4 hours or until set.
for 4 hours or until set.
PREP TIME 15 minutes (+ freezing) MAKES 6
PREP TIME 15 minutes (+ freezing) MAKES 6
WATERMELON POPSICLES
STRAWBERRIES & CREAM POPSICLES
» ½ cup chopped watermelon
» ½ cup (140g) Greek-style yoghurt
» ½ cup (125ml) coconut water (see Sweet Tips)
» 1½ tablespoons Natvia
» 2 teaspoons Natvia
» 10 strawberries, hulled
» 1 kiwifruit (85g), peeled, chopped
» 100ml unsweetened almond milk
» ¼ cup baby spinach
» ½ teaspoon vanilla bean paste
until smooth.
» 2 tablespoons coconut milk (see Sweet Tips) 1 Blend yoghurt and half of the Natvia in 1 Blend watermelon, coconut water and Natvia
a high-speed blender until combined.
in a high-speed blender until combined.
2 Divide mixture among 6 x ¹⁄³-cup (80ml) popsicle moulds. Freeze for 30 minutes.
2 Divide mixture among 6 x ¹⁄³-cup (80ml) popsicle moulds. Freeze for 30 minutes.
3 Meanwhile, blend strawberries, remaining
3 Meanwhile, blend kiwi, spinach and coconut
Natvia, almond milk and vanilla in blender
milk in blender until smooth. Pour over top
until smooth. Pour over top of partially
of partially frozen watermelon mixture. Freeze
frozen yoghurt. Freeze for 30 minutes or until
for 30 minutes or until starting to set. Insert
starting to set. Insert sticks. Freeze for
sticks. Freeze for 4 hours or until set.
4 hours or until set.
PREP TIME 15 minutes (+ freezing) MAKES 6
PREP TIME 15 minutes (+ freezing) MAKES 6
Sweet Tips
Sweet Tip
Choose unsweetened coconut water and milk.
If the popsicles are stuck, run the moulds
Store in the freezer for up to 3 months.
briefly under warm water to help loosen them.
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CHOC-CHIP BANANA MUFFINS
» ¹⁄³ cup (75g) Natvia » ½ cup (125ml) milk (see Sweet Tips) » 2 ripe bananas, mashed (see Sweet Tips) » 1 teaspoon vanilla bean paste » 1 tablespoon extra light olive oil
Sweet Tips
Swap the milk for a plant-based milk of your choice to make this a vegan recipe.
» 1 cup (160g) wholemeal plain flour
The riper the banana, the sweeter the
» 2 teaspoons baking powder
muffin will taste.
» pinch of salt
We used sugar-free dark (70% cocoa solids)
» ½ cup dark (sugar-free) chocolate,
chocolate. Sugar-free chocolate (sweetened
chopped coarsely (see Sweet Tips)
naturally with stevia) is available in the health-food section of most supermarkets.
1 Preheat oven to 200°C. Grease and line
You can also line the muffin pans with
two 6-hole (¾-cup/180ml) Texas muffin pans
paper cases.
with squares of baking paper. 2 Blend Natvia in a high-speed blender until the consistency of icing sugar. 3 Whisk together milk, banana, vanilla and oil in a large bowl. 4 Add sifted flour, baking powder, powdered Natvia, salt and chocolate. Stir until just combined. Divide mixture among pans. Bake for 5 minutes. 5 Reduce oven to 180°C. Bake for another 15 minutes or until a skewer inserted into the centre comes out clean. Stand muffins in pan for 5 minutes before transferring to a wire rack to cool. PREP + COOK TIME 40 minutes (+ cooling) SERVES 6
34
High in fibre and nut free – these are perfect for the kids’ lunch boxes.
243 CALORIES SAVED
*compared to sugar
Contents
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PERFECT FOR BAKING!
182 CALORIES
Natvia’s unique blend has
*compared to sugar
baking. 100% natural and
SAVED
been carefully crafted for years of refinement have meant baking with Natvia turns out the best tasting sweet treats!
PINEAPPLE CUPCAKES
» ½ cup (110g) Natvia
8 Top cooled cupcakes with coconut
» 2 cups (300g) self-raising flour
icing. Decorate with coconut flakes, dried
» pinch of salt
pineapple and edible flowers, if you like.
» 2 eggs
coconut icing Pour coconut cream into a
» 400g ripe pineapple, pureed
medium metal bowl. Place in the freezer for
(see Sweet Tips) » ¹⁄³ cup (80ml) vegetable oil » toasted coconut flakes, dried pineapple
30 minutes or until solid. Blend Natvia in a high-speed blender until the consistency of icing sugar. Whip chilled coconut cream
rounds and edible flowers, to decorate
and powdered Natvia until medium peaks form.
(optional)
Refrigerate until needed.
COCONUT ICING » 1 cup (250ml) chilled coconut cream (see Sweet Tips) » ¼ cup (55g) Natvia
1 Make coconut icing (see right). 2 Preheat oven to 180°C. Line a 12-hole (¹⁄³-cup/80ml) muffin pan with paper cases. 3 Blend Natvia in a high-speed blender until the consistency of icing sugar. 4 Combine sifted flour, powdered Natvia and salt in a large mixing bowl.
PREP + COOK TIME 35 minutes (+ refrigeration & cooling) MAKES 12
Sweet Tips
You can use canned pineapple. Drain excess juices before using. Look for coconut cream labelled as 100% coconut, without added emulsifiers. Cupcakes are best made on day of serving.
5 Whisk together eggs, pineapple and oil in a small bowl. 6 Stir pineapple mixture through dry ingredients using a spatula until thoroughly combined. 7 Divide mixture among cases. Bake for 20 minutes or until a skewer inserted into the centre comes out clean. Stand cakes in pan for 2 minutes before transferring to a wire rack to cool completely.
37
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Meet Stacey-Jane
NATVIA BRAND AMBASSADOR REPLACING UNNECESSARY SUGARS IN YOUR FAMILY’S DIET
sugars being consumed. But a life devoid of cakes and other sweet treats seems unimaginable, so when I bake, I replace
I have a degree in Food Science as well as a Masters in Human Nutrition. I’m also mother
sugar, maple syrup, agave syrup and honey with Natvia.
to four children under the age of six. By reducing overall sugars, we can: Baking has become a bit of an obsession; however, I’m passionate about replacing
• Reduce calories
unnecessary sugars with a low-calorie
• Reduce GI
natural sweetener in a lot of my recipes. Sugars in food sources such as fruit and complex carbohydrates are converted into
• Reduce impact on dental health • Create treats suitable for diabetics.
useable glucose for most of the population.
A recent study has found a proportion of
However, it is the unnecessary added sugars
Australian children aged 12–14 months consume
in foods that I have issues with. I’m
more sugars than recommended. It stated that
certainly not a ‘sugar hater’. Sugar does
some of these unnecessary sugars were linked
play an important role in brain function
to the consumption of cakes, biscuits, fruit
and may aid in muscle recovery.
juices, cereals and yoghurts.
‘Sugar’ has been implicated in the
The natural sweetness of Natvia makes it
development of both adiposity (obesity) and
suitable for use in muffins, cakes, pancakes,
type 2 diabetes. As a nutritionist, the
brownies, frosting, cookies, yoghurt,
upward trend of type 2 diabetics emerging
ice-creams, sorbets, mousse, jam, protein
does concern me. One of the best places
bars... The possibilities are endless.
to start is to reduce the amount of added
While replacing sugars is an excellent way to improve the nutritional profile of the food you eat, it is also important to stick to the recommended portion size.
Stacey-Jane
@healthy.or.not.nutrition
DOUBLE-CHOC MUDCAKES WITH CHOC-AVOCADO FROSTING » 1¼ cups canned black beans, drained, rinsed » ¼ cup cacao powder » ¹⁄³ cup (75g) Natvia » 5 teaspoons egg replacer » ¹⁄³ cup (75g) coconut oil, melted » ¹⁄³ cup (80ml) olive oil » 100g dark (sugar-free) chocolate, chopped coarsely » raspberries, to decorate (optional) CHOC-AVOCADO FROSTING » 5 tablespoons Natvia » 1 ripe avocado » 2 tablespoons cacao powder 1 Preheat oven to 160°C. 2 Line a 6-hole (¾-cup/180ml) Texas muffin pan with paper cases. 3 Blend black beans, cacao, Natvia, egg replacer and oils with 120ml water in a high-speed blender until smooth. Fold in 60g of the chocolate. 4 Divide mixture among cases. Bake for 18 minutes or until a skewer inserted into centre comes out clean. Cool in pan for 15 minutes. Cover with a clean tea towel and refrigerate for 3 hours or overnight. 5 Make choc-avocado frosting (see below). 6 Spoon frosting into a large piping bag fitted with a large fluted nozzle. Pipe swirls onto cooled mudcakes, top with remaining chocolate and fresh raspberries, if you like. choc-avocado frosting Blend Natvia in a high-speed blender until the consistency of icing sugar. Add avocado flesh and cacao, and blend until smooth.
PREP + COOK TIME 45 minutes (+ cooling & refrigeration) MAKES 6
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LOVE JAM?
Our healthy strawberry and raspberry spreads cut the sugar without compromising on flavour. Experiment with these two flavours to enhance any dessert!
POPPYSEED CUPCAKES WITH ORANGE FROSTING
» ½ cup (110g) Natvia
4 Bake cakes for 25 minutes or until
» 125g butter, softened
a skewer inserted into the centre comes
» 2 teaspoons vanilla extract
out clean. Stand cakes in pan for 2 minutes
» 3 eggs
before transferring to a wire rack to
» ¾ cup (110g) plain flour
cool completely.
» ¾ cup (110g) self-raising flour
5 Meanwhile, make orange frosting
» 1 teaspoon bicarbonate of soda
(see below).
(baking soda)
6 Peel large pieces of rind from orange
» ½ cup (125ml) milk
and remove any white pith. Cut rind into
» 1 tablespoon finely grated orange rind
long, thin strips (see Sweet Tips).
» ¼ cup (40g) poppy seeds
7 Spread frosting onto cooled cakes,
» 1 orange (240g)
top with strips of rind and sprinkle with
» extra poppy seeds, to decorate (optional)
extra poppy seeds, if you like.
ORANGE FROSTING
orange frosting Blend Natvia in a high-speed
» ½ cup (110g) Natvia
blender until the consistency of icing
» 150g cream cheese, softened
sugar. Beat cream cheese and butter in
» 75g butter, softened
a small bowl with an electric mixer until
» 3 teaspoons finely grated orange rind
smooth. Gradually beat in powdered Natvia and stir in rind.
1 Preheat oven to 180°C. Line a 12-hole (¹⁄³-cup/80ml) muffin pan with paper cases. 2 Blend Natvia in a high-speed blender until the consistency of icing sugar. 3 Beat powdered Natvia with the remaining ingredients, except the whole orange and extra poppy seeds, in a bowl on low speed with an electric mixer until just combined. Increase speed to medium and beat until mixture is smooth and pale. Divide mixture among cases.
PREP + COOK TIME 1 hour MAKES 12
Sweet Tips
You can use a zesting tool to make the thin strips of orange rind. Cakes can be made 2 days ahead. Store, without the icing, in an airtight container at room temperature. Cakes are best iced on the day of serving. Not suitable to refrigerate.
41
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182 CALORIES SAVED
*compared to sugar
Index page
CHOCOLATE CRACKLES
» 3 cups puffed regular or brown rice
6 Melt remaining chocolate in a microwave-
» ¼ cup (35g) sunflower seeds
safe bowl, stirring every 30 seconds, until
» 1 cup (80g) desiccated coconut
melted and smooth. Drizzle over top of
» ¼ cup (55g) Natvia
crackles. Refrigerate for 30 minutes to set
» ½ cup (115g) coconut oil, melted
before serving.
» ½ cup almond butter (see Sweet Tips) » 250g dark (sugar-free) chocolate, chopped coarsely (see Sweet Tips) » 1 tablespoon coconut oil, extra, melted
1 Line a 12-hole (¹⁄³-cup/80ml) muffin pan with paper cases. 2 Combine rice, sunflower seeds, coconut and Natvia in a large mixing bowl. 3 Combine coconut oil and almond butter in a small jug. Add to rice mixture and
PREP + COOK TIME 15 minutes (+ refrigeration) SERVES 12
Sweet Tips
Choose a sugar-free almond butter. You can swap the almond butter for sunflower seed butter, found in the health-food section of your supermarket, if preferred.
stir to combine.
We used sugar-free dark (70% cocoa solids)
4 Microwave 200g of the chocolate in
chocolate. Sugar-free chocolate (sweetened
a microwave-safe bowl, stirring every
naturally with stevia) is available in the
30 seconds, until melted and smooth.
health-food section of most supermarkets.
Stir in extra coconut oil.
Store crackles in a lunch box with an
5 Divide melted chocolate among paper
ice pack or cold drink bottle to avoid
cases. Top with rice mixture, pressing
the chocolate melting.
down firmly to pack in.
43
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ju
st
6 ca lo r i e s
Index page
se per
rv
e
Beverages
Smoothies, cordials and cocktails are usually packed with added sugar. These simple recipes will help you cool down without drinking all your calories... Enjoy our vibrant mocktails, summer cordials and delicious smoothies you can sip on all year round!
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SUNSHINE SMOOTHIE
» 1 small banana, chopped coarsely, frozen
1 Blend frozen banana, pineapple, spices,
» ¼ cup coarsely chopped ripe pineapple
walnuts, milks and Natvia in a high-speed
» ½ teaspoon ground turmeric
blender until smooth.
» ½ teaspoon ground cinnamon
2 Serve smoothie topped with extra turmeric,
» 6 walnuts
cinnamon and walnuts. Decorate with coconut
» ¹⁄³ cup (80ml) coconut milk » ½ cup (125ml) almond milk
flakes, chia seeds and edible flowers, if you like.
» 1 teaspoon Natvia » extra ground turmeric, ground cinnamon and
PREP TIME 10 minutes SERVES 2
walnuts, to serve » toasted coconut flakes, chia seeds and edible flowers, to decorate (optional)
96% fewer calories than sugar! 46
15 CALORIES SAVED
*compared to sugar
SWAP WITH CHOC TOPPING
Add some extra flavour to your dessert with our Smooth Choc and Salty Caramel sauces!
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SUMMER CORDIALS These refreshing low- and no-sugar swaps for cordials and fizzy drinks are a healthier choice. Store in the refrigerator for up to 5 days.
BLUEBERRY CORDIAL
LEMONADE
» ¼ cup frozen blueberries
» juice of 1 lemon
STRAWBERRY & MINT WATER
» 1 tablespoon Natvia
» 2 tablespoons Natvia
» 5 strawberries, hulled
» 1 litre (4 cups) water or
» 1 litre (4 cups) soda water
» 1 tablespoon Natvia
» lemon and cucumber slices,
» 1 litre (4 cups) water
soda water » extra blueberries and
to serve
lemon slices, to serve
or soda water » extra sliced strawberries
1 Stir juice and Natvia in
and mint leaves, to serve
1 Combine blueberries and
a small saucepan over medium
Natvia with 2 tablespoons
heat until Natvia dissolves.
1 Stir strawberries and
water in a small saucepan.
2 Fill a large jug with the
Natvia with ¼ cup (60ml)
Stir over medium heat until
soda water. Pour lemon mixture
water in a small saucepan
berries are softened and
into jug and stir to combine.
until berries soften and
Natvia dissolves. Remove from
3 Serve with slices of lemon
Natvia dissolves. Remove
heat. Mash blueberries with
and cucumber.
from heat. Mash strawberries
the back of a fork.
with the back of a fork.
2 Strain into a large jug.
PREP + COOK TIME 10 minutes
2 Strain into a large jug.
Discard blueberry skins
SERVES 6
Stir in the water or soda
and pulp.
water. Serve with extra
3 Stir in the water or soda
strawberries and mint.
water. Serve with extra blueberries and lemon slices.
PREP + COOK TIME 10 minutes SERVES 6
PREP + COOK TIME 10 minutes SERVES 6
48
90 CALORIES SAVED
*compared to sugar
45 CALORIES SAVED
*compared to sugar
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How a low-carb, sugar-free diet
FIXED MY BODY-IMAGE ISSUES You’ve heard it before: ‘Nourish your body and it will thank you.’
by Sarah Rav “WHEN I WAS HELD CAPTIVE BY AN EATING DISORDER, I WAS TERRIFIED TO TOUCH ANYTHING I DEEMED ‘UNHEALTHY’. I LIMITED MYSELF TO SALADS, PLAIN CHICKEN AND PROTEIN BARS.” This took an incredible toll on my mental and physical health. As my For too many years of my life,
weight dropped more and more, my brain
I thought ‘nourishing my body’ meant
wasn’t receiving enough nourishment
restricting and cutting out all
and energy for it to comprehend that
unhealthy foods, so much so that
what I was doing was probably the
I became severely underweight,
worst thing for my health.
miserable and trapped in a mindset that consumed me.
Fast-forward to 2019 and I finally, truly understand the concept of using
When I was held captive by an eating
food to nourish your body, using food
disorder, I was terrified to touch
as fuel and using food to thrive.
anything I deemed ‘unhealthy’.
I choose foods that are not only
I cut out all processed foods
good for me but that I also enjoy.
– goodbye white bread, white rice,
I usually opt for a ‘no sugar added’
cakes, burgers, pizza, ice-cream.
option or choose a natural sweetener,
I limited myself to salads, plain
but if I’m out with friends, then you
chicken and protein bars.
can bet we’re going for ice-cream!
Index page
“FROM TIME TO TIME, I GIVE IN TO CRAVINGS, AND I’M OK WITH THAT. I THINK IT’S NORMAL AND HEALTHY TO INDULGE AT TIMES.”
So how did I achieve this balance?
birthday. Yes, I might have overeaten,
I generally follow a mostly low-carb,
effect of that on my health would be
sugar-free diet, although I know carbs
far outweighed by the benefit to my
are not the enemy. I fill up on vegies
mental health from spending precious
and quality protein first. Then, if
time with loved ones.
that’s not enough, I’ll have some complex carbs such as brown rice, wholemeal bread or sweet potato. I don’t count calories or restrict anything, but I’ve found this approach (that is, vegies and protein first) means I’m always satisfied after every meal, and never feel the need to binge on carbs or sugary foods.
yes I might have had cake, but the
It’s funny – having a more balanced approach to my diet and fuelling myself with enough food to thrive has improved my relationship with my body immensely. I used to nit-pick at all my flaws – my fat rolls, the shape of my nose, my flat butt. Now, I’m just impressed with what it can do – keep me going during a six-hour work shift on the wards, cope
If I do feel like something sweet,
when I add more weights to my squats
I usually opt for homemade treats,
each session, and be full of energy
such as raw cakes, protein pancakes
every morning, ready to seize the day.
or frozen yoghurt – usually high in protein, low in carbs but still sweet, because I use a sweetener like Natvia. I believe this approach allows me to live life without worrying too much about food. Not only that, it helps to fuel my workouts, hit personal bests and, best of all, stops me from being irritable and anxious all the time. From time to time, I give in to cravings, and I’m OK with that. I think it’s normal and healthy to indulge at times; for example, going out for an Indian banquet with my family to celebrate my brother’s
Instagram @sarahrav
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VIBRANT MOCKTAILS Deliciously refreshing, these colourful drinks are the perfect thing to sip on all season long!
GINGER & GRAPEFRUIT MOCKTAIL
VIRGIN PASSIONFRUIT MOJITO
» 1 large orange (300g), sliced
» 1 ruby red grapefruit
» 2 limes, sliced
» 150g strawberries, halved
» 1 tablespoon Natvia
» 2 apples, sliced
» 1 teaspoon grated ginger
» 1 cup ice cubes
» ¼ cup raspberries
» ½ cup coarsely chopped
» 8 passionfruit, halved
» 2 tablespoons lime juice
» juice of 2 limes
» 2 tablespoons Natvia
» 1 cup (250ml) coconut water
» 4 sprigs of mint
» 500ml plain kombucha
» 2 tablespoons Natvia
» 500ml sparkling
» 3 sprigs of mint
(350g), peeled, quartered
ripe pineapple
» 1 litre (4 cups) soda water
mineral water
HEALTHY SANGRIA
» ice cubes and lime slices, to serve (optional)
1 Blend grapefruit, ginger,
1 Use one slice of lime to
pineapple, coconut water and
wet the rim of the glasses.
1 Place orange, strawberries
Natvia in a high-speed blender
Dip rims in Natvia.
and apple in a large jug.
until smooth.
2 Add ¼ cup of ice to each
2 Blend raspberries, juice,
2 Strain evenly among eight
glass. Divide passionfruit
Natvia and 1 cup (250ml) water
glasses. Top with soda
pulp evenly among four glasses.
in a high-speed blender until
water and stir to combine.
Add lime juice and stir
smooth. Pour into jug.
to combine.
3 Stir in kombucha. Top with
3 Add mint and remaining lime
mint. Serve with ice cubes and
slices. Top with mineral water.
lime slices, if you like.
PREP TIME 15 minutes MAKES 4
PREP TIME 15 minutes SERVES 6
PREP TIME 15 minutes SERVES 8
52
45
CALORIES SAVED *compared to sugar
90
CALORIES SAVED *compared to sugar
SINGLE SERVE STICKS!
45 CALORIES SAVED
*compared to sugar
Natvia’s unique blend has been carefully crafted for baking. 100% natural and years of refinement have meant baking with Natvia turns out the best tasting sweet treats!
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Afternoon snacks Delicious treats for when you’re feeling peckish! Easy, tasty and with no added sugars, they’re sure to make you feel better about snacking. With cookies, slices and muffins to enjoy as soon as you get home, the hardest thing is choosing which to make!
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RASPBERRY TRES LECHES CAKE
You will need to start this recipe
4 Pour mixture into prepared pan. Bake
a day ahead.
for 20 minutes or until a skewer inserted
» 400ml can coconut cream, unopened » 180g unsalted butter » ½ cup (110g) Natvia » 1 teaspoon vanilla extract » 5 eggs » 1½ cups (225g) self-raising flour » 1½ teaspoons baking powder » ½ cup raspberries (see Sweet Tips) » 1 cup (250ml) buttermilk » 1 cup (250ml) milk » 1 cup (250ml) almond milk » 2 tablespoons Natvia, extra » 150g raspberries, extra, and edible flowers, to decorate (optional)
1 Chill coconut cream can overnight in the refrigerator, so the cream separates and sets on top. 2 Preheat oven to 180°C. Grease and line
in pan. 5 Using a skewer, poke holes evenly in cooled cake. Combine milks and pour over cake. Cover and refrigerate for 4 hours or overnight. 6 Blend extra Natvia in a spice grinder until the consistency of icing sugar. 7 Without shaking or tipping the coconut cream can, carefully spoon out thick cream on top. Discard liquid. Beat cream and powdered Natvia in a bowl with an electric mixer until combined. Smooth over cake and top with extra raspberries and edible flowers, if you like.
PREP + COOK TIME 45 minutes (+ cooling & refrigeration) SERVES 12
and creamy. Beat in eggs, one at a time.
Sweet Tips
Beat in sifted flour and baking powder in
Store in the refrigerator for up to 5 days.
a 20cm square cake pan. 3 Beat butter, Natvia and vanilla in a bowl with an electric mixer until light
two batches. Gently fold in raspberries.
56
into the centre comes out clean. Cool cake
Try swapping raspberries for strawberries.
364 CALORIES SAVED
*compared to sugar
BAKING ESSENTIALS!
Natvia’s unique blend has been carefully crafted for baking. 100% natural and years of refinement have meant baking with Natvia turns out the best tasting sweet treats!
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LEMON BUTTER ALMOND SLICE » ½ cup (110g) Natvia
8 Bake slice for 25 minutes or until
» 250g butter, chopped, softened
lightly browned. Cool in pan. Refrigerate
» 2 teaspoons vanilla extract
until cold.
» ²⁄³ cup (80g) almond meal » 2 cups (300g) plain flour
9 Remove from pan and cut into 16 pieces.
» ¾ cup (65g) flaked almonds
the consistency of icing sugar. Dust slice
» 1 tablespoon Natvia, extra, to serve
with extra sifted powdered Natvia before
(optional)
Blend extra Natvia in a spice grinder until
serving, if you like.
LEMON BUTTER
lemon butter Combine ingredients in a
» 1 teaspoon finely grated lemon rind
heavy-based saucepan and stir over very
» ²⁄³ cup (160ml) strained lemon juice » ¾ cup (165g) Natvia
low heat for 10 minutes or until thickened
» 250g unsalted butter, chopped
curdle). Pour mixture into a heatproof
» 4 eggs, beaten lightly, strained
bowl and cover surface with plastic wrap.
(do not allow to boil or the mixture will
Refrigerate for several hours or overnight 1 Make lemon butter (see right).
until thickened and cold.
2 Preheat oven to 200°C. Grease a 26cm x 32cm swiss roll pan. Line base
PREP + COOK TIME 1 hour (+ cooling
and long sides with baking paper,
& refrigeration) MAKES 16
extending paper 5cm over sides.
Sweet Tips
3 Blend Natvia in a high-speed blender until the consistency of icing sugar. 4 Beat butter, vanilla and powdered Natvia in a small bowl with an electric mixer until light and fluffy. Transfer to a large bowl. Add almond meal and sifted flour. Using clean hands, mix well.
Refrigerate slice for at least 2 hours before cutting into pieces. Slice can be made 4 days ahead. Store in an airtight container in the refrigerator.
5 Press two-thirds of the pastry evenly over base of pan. Wrap remaining pastry in plastic wrap and refrigerate. 6 Bake base for 12 minutes or until browned lightly. Cool for 10 minutes. 7 Spread lemon butter over base. Crumble remaining pastry over lemon butter and top with flaked almonds.
Natvia has ZERO carbs! 56
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TIRAMISU CUPS
» ½ cup (110g) Natvia
5 Crumble cooled cake into small pieces.
» 2 cups (300g) self-raising flour
Divide half the crumbled cake among
» 1 cup (250ml) milk
eight 1-cup (250ml) jars, pressing cake
» 75g unsalted butter, melted
down to create a flat base.
» 2 tablespoons instant coffee
6 Pour half the coffee over cake bases.
» 1½ cups (375ml) hot water
Top each cake layer with slices of
» 150g mascarpone
strawberry. Spoon half the mascarpone
» 1 cup (250ml) thickened cream
mixture on top of strawberries and smooth
» 2 tablespoons Natvia, extra
top. Add remaining cake, pressing down to
» 200g strawberries, sliced
create a flat layer. Pour remaining coffee
» ¼ cup (25g) cacao powder
over cake. Top with remaining mascarpone
» cacao nibs and edible flowers,
mixture and smooth top.
to decorate (optional)
7 Cover and refrigerate for at least 1 hour or overnight. Before serving, dust with
1 Preheat oven to 180°C. Grease and line a 15cm x 20cm cake pan. 2 Whisk Natvia, flour, milk and butter in a large mixing bowl. Pour mixture
sifted cacao powder. Top with any remaining strawberries, cacao nibs and edible flowers, if you like.
into lined pan. Bake for 15 minutes or
PREP + COOK TIME 25 minutes
until a skewer inserted into the centre
(+ refrigeration)
comes out clean. Stand cake in pan for
SERVES 8
10 minutes before transferring to a wire rack to cool completely. 3 Meanwhile, combine coffee with the water in a heatproof jug. Set aside. 4 Beat mascarpone, cream and extra Natvia in a small bowl with an electric mixer until soft peaks form.
Sweet Tips
Store in the refrigerator. Best eaten within 3 days. Tiramisu cups can be made a day ahead and stored overnight in the refrigerator. Dust with cacao powder and top with strawberries, cacao nibs and flowers (if using) just before serving.
60
364 CALORIES SAVED
*compared to sugar
TRY THIS WITH NUTTVIA
Add Nuttvia to this dessert for a delicious hazelnut twist. Nuttvia has ZERO added SUGAR and ZERO palm-oil so you can still enjoy the flavour you love without the nasties!
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GLUTEN-FREE CINNAMON SPONGE WITH RASPBERRIES & LAVENDER » 6 eggs
5 Bake cakes for 30 minutes, rotating
» 3 teaspoons vanilla extract
pans on shelves halfway through cooking,
» ½ cup (110g) Natvia
or until cakes spring back when lightly
» ½ cup (115g) coconut oil, melted
pressed with a finger. Turn out cakes
» 1½ cups (180g) almond meal
immediately onto wire racks to cool.
» ¾ cup (100g) gluten-free plain flour
6 Meanwhile, whisk cream in a small bowl
» 3 teaspoons ground cinnamon
with an electric mixer until soft peaks
» 1 teaspoon gluten-free baking powder
form. Place one cake on a plate. Spread
» ¾ teaspoon bicarbonate of soda
with jam, then half the cream. Top with
(baking soda)
second cake and spread with remaining
» 1½ cups (375ml) thickened cream
cream. Decorate with three-quarters
» ½ cup (160g) raspberry jam
of the raspberries and sprinkle with
» 250g raspberries
lavender sugar. Serve cake with remaining
» 6 fresh lavender flowers,
raspberries and decorate with lavender
to decorate (optional)
flowers, if you like.
LAVENDER SUGAR
lavender sugar Place Natvia and dried
» ½ cup (110g) Natvia
lavender in a jar. Stand for at least
» 1 teaspoon dried lavender
4 hours or overnight to infuse.
(see Sweet Tips)
PREP + COOK TIME 1 hour (+ standing) 1 Make lavender sugar (see right). 2 Preheat oven to 180°C. Grease two 20cm round cake pans and line bases with baking paper. 3 Beat eggs, vanilla and Natvia in a small bowl with an electric mixer for 10 minutes or until thick and creamy. Gradually add coconut oil and beat for a further 3 minutes or until combined.
Sweet Tips
Dried lavender is available from selected delis and spice shops. The lavender sugar can be made up to 6 weeks ahead. Sponge is best made on the day of serving.
4 Transfer mixture to a large bowl. Gently
Store any leftover cake in the refrigerator
fold in almond meal, sifted flour, cinnamon,
for up to 2 days.
baking powder and soda. Spoon mixture evenly between pans.
62
SERVES 6
LOVE JAM?
Our healthy strawberry and raspberry spreads cut the sugar without compromising on flavour. Experiment with these two flavours to enhance any dessert!
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364 CALORIES SAVED
*compared to sugar
CONVENIENT CANISTER!
Natvia’s unique blend has been carefully crafted for baking. 100% natural and years of refinement have meant baking with Natvia turns out the best tasting sweet treats!
ORANGE & ALMOND BISCOTTI
» 1 egg
6 Using a sharp knife, slice log on
» 1 teaspoon vanilla bean paste
chopping board into 18 slices. Return
» finely grated rind of 1 orange
slices to lined tray. Bake for a further
» ½ cup (110g) Natvia
20 minutes or until edges begin to brown
» ¼ cup (30g) almond meal
and a slice can be pushed gently without
» ½ cup (75g) plain flour
breaking. Transfer to a wire rack. Cool
» ½ teaspoon baking powder
completely before serving.
» ¼ cup roasted almonds, chopped coarsely
PREP + COOK TIME 1 hour 5 minutes 1 Preheat oven to 180°C. Line an oven tray
(+ cooling) SERVES 18
with baking paper.
Sweet Tip
2 Whisk egg, vanilla and rind in a small bowl. Stir in Natvia. 3 Stir in almond meal, sifted flour and
Serve biscotti with coffee or tea
baking powder, then stir in almonds until
for dipping.
just combined. 4 Form into a log and place on lined tray. Bake for 30 minutes. Cool on tray. 5 Reduce oven to 120°C.
ZERO nasty chemicals and ZERO bitter aftertaste! 65
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364 CALORIES SAVED
*compared to sugar
BUTTER CAKE WITH RICOTTA CREAM
» ½ cup (110g) Natvia
5 Pour mixture into prepared pan. Bake for
» 185g unsalted butter
20 minutes or until a skewer inserted into
» 1 teaspoon vanilla bean paste
the centre comes out clean. Stand cake in
» 1 tablespoon extra light olive oil
pan for 10 minutes before transferring to
» 4 eggs
a wire rack to cool.
» 1½ cups (225g) self-raising cake flour
6 Meanwhile, make ricotta cream (see below).
» pinch of salt
7 Top cake with ricotta cream, mango slices
» 2 tablespoons boiling water
and passionfruit pulp. Decorate with edible
» 1 mango, sliced thinly
flowers, if you like.
» 6 passionfruit, halved (see Sweet Tips)
ricotta cream Whisk ingredients in a large
» edible flowers, to decorate (optional)
bowl with an electric mixer until soft
RICOTTA CREAM
peaks form.
» 100g ricotta » ½ cup (125ml) thickened cream
PREP + COOK TIME 45 minutes
» 1 tablespoon lemon juice
(+ cooling) SERVES 10
» 1 tablespoon Natvia
1 Preheat oven to 180°C. Grease and line a 20cm round cake pan. 2 Blend Natvia in a high-speed blender until the consistency of icing sugar. 3 Beat butter, powdered Natvia and
Sweet Tips
You can swap the passionfruit for fresh berries, if you like. Cake is best served within 2 days of baking.
vanilla in a large bowl with an electric mixer until light and creamy. Beat in oil. Beat in eggs, one at a time, until just combined. 4 Stir in sifted flour and salt. Fold in the boiling water.
67
Contents
Bake with Natvia
Kids Treats
Beverages
Afternoon Snacks
Index page
The sweet success of
THE HEALTHY MUMMY Saying goodbye to the sweet stuff is no easy task...
Battling sugar cravings can leave us feeling
cravings. By living a healthier lifestyle
more tired than sugar highs and lows. But
that includes exercise, Sam is stoked to be
it is possible to please your sweet tooth
20 kilos lighter – while still eating treats,
and live more healthily, lose weight and
but dramatically reducing sugar and calories.
feel fab. How? By learning how to limit the sugars you consume in both food and drinks. But don’t listen to us – here are some real mums who are kicking their sugar habits!
SAY GOODBYE TO MOOD SWINGS Before Tegan Liston lost 25 kilos, sugar was her undoing...
NO NEED TO TOSS THE TREATS
“I’d often skip breakfast and end up
Sam Geeves tried to cut out sugar on many
eating sugary snacks to boost my energy.
occasions, but couldn’t go cold turkey
I’d get huge crashes,” she says, “so after
because she suffered from withdrawal
I eventually ate lunch, I’d need a quick
symptoms, including horrendous headaches.
pick-me-up. I would drink up to four cans
The Healthy Mummy helped her realise she
of sugary drinks a day, and eat chocolate
didn’t have to miss out on treats; she just
and whole bags of lollies, and dessert,
needed to find healthy alternatives, and cook
too. For me, it wasn’t whether it was good
nutritious meals that didn’t leave her
for me or not – it was a vicious cycle of
feeling hungry, or dealing with sugar
feeling tired, then needing a sugar high before a crash.”
Amazing TRANSFORMATIONS
Before
After
SAM GEEVES
Before
After
TEGAN LISTON
Before
HAYLEY CAMPBELL
After
CHECK OUT SOME OF THE DELICIOUS SNACK RECIPES FROM THE HEALTHY MUMMY’S 28-DAY WEIGHT LOSS CHALLENGE. THEY HAVE NO REFINED SUGAR, SO CAN HELP YOU LEARN TO CONTROL CRAVINGS!
Tegan lost 25 kilos in five months with The Healthy Mummy, and has maintained her amazing loss!
KEEP AN EYE ON CAFFEINE If you drink too much coffee – especially if it contains added sugar – it can contribute to weight gain and your chances of developing diabetes. Hayley Campbell has lost 46 kilos. Before
Chocolate mousse
she did, she would drink a litre of iced coffee every day. She never thought she could be fit and healthy. “Being overweight meant the pain was
» ½ ripe avocado (125g), chopped coarsely
crippling when I exercised, so it was
» ¼ teaspoon vanilla extract
a vicious cycle – I stopped exercising,
» ¼ teaspoon cinnamon
and the weight gain increased. An active
» 1 teaspoon Natvia
and healthy lifestyle seemed unreachable.
» 1½ tablespoons cacao powder
I was so anxious all the time, I felt
» 20g dark (sugar-free) chocolate, chopped
everyone looked at me in disgust when I entered a room.”
coarsely (see Sweet Tip) 1 Blend avocado, vanilla and cinnamon
Hayley came across The Healthy Mummy on
in a high-speed blender until smooth.
a Facebook ad. “I’ve cut out iced coffee and
2 Stir Natvia, cacao and chocolate in
now I just drink water or The Healthy Mummy
a small saucepan over medium heat until
smoothies. I feel less anxious and happier.
chocolate is melted. Remove from heat.
There’s a spring in my step and a smile on
Cool for 5 minutes.
my face because I’m the best I’ve ever been.”
3 Add chocolate mixture to avocado
GOODBYE REFINED SUGAR, NOT SWEETS!
mixture in blender. Pulse until combined.
It can be simple to make the move to a healthier, happier lifestyle with less refined sugar. The Healthy Mummy has more than 4500 family- and budget-friendly recipes, from breakfast to dinner, and savoury and sweet snacks. Be part of our supportive community and join tens of thousands of other mums in our Healthy Mummy Private Support Group on Facebook. Find out more at www.healthymummy.com
Serve immediately. PREP + COOK TIME 15 minutes SERVES 1
Sweet Tip
We used sugar-free dark (70% cocoa solids) chocolate. Sugar-free chocolate (sweetened naturally with stevia) is available in the health-food section of most supermarkets. For BONUS exclusive recipes, please go to www.healthymummy.com/exclusive-recipes 69
Contents
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Afternoon Snacks
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RICOTTA ORANGE POPPYSEED CAKE
» ¹⁄³ cup (80ml) milk » 2 tablespoons poppy seeds
4 Pour into pan. Bake for 25 minutes or
» 125g ricotta
comes out clean. Stand cake in pan for
» ½ cup (110g) Natvia
10 minutes before transferring, top side
» finely grated rind of 1 orange
down, to a wire rack over an oven tray
» 2 eggs
to cool.
» ¼ cup (60ml) orange juice
5 Meanwhile, make yoghurt icing (see below).
» 2 cups (300g) self-raising flour
6 Drizzle cake with yoghurt icing. Decorate
» dried orange slices and edible flowers,
with dried orange slices and edible flowers,
to decorate (optional)
until a skewer inserted into the centre
if you like.
YOGHURT ICING
yoghurt icing Whisk ingredients together
» ¼ cup (70g) Greek-style yoghurt
until smooth.
» 1 tablespoon Natvia » finely grated rind of 1 orange
PREP + COOK TIME 1 hour (+ cooling) SERVES 10
1 Preheat oven to 160°C. Grease a 22cm bundt pan and dust with flour, shaking out excess. 2 Combine milk and poppy seeds in a small bowl. Set aside 3 Beat ricotta, Natvia and rind in a bowl with an electric mixer until combined. Beat in eggs, one at a time. Beat in poppy
Sweet Tips
You can swap the yoghurt icing for a cream-cheese icing, if you like. Cake is best made on the day of serving. Store in an airtight container.
seed mixture. Beat in juice and flour in two batches until combined.
Tooth-friendly and ZERO GI ! 70
364 CALORIES SAVED
*compared to sugar
PERFECT FOR BAKING!
Natvia’s unique blend has been carefully crafted for baking. 100% natural and years of refinement have meant baking with Natvia turns out the best tasting sweet treats!
Contents
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Beverages
Afternoon Snacks
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TRY THIS WITH NUTTVIA
Add Nuttvia to this dessert for a delicious hazelnut twist. Nuttvia has ZERO added SUGAR and ZERO palm-oil so you can still enjoy the flavour you love without the nasties!
RICH CHOCOLATE ALMOND SLICE » 150g dark (sugar-free) chocolate, chopped coarsely (see Sweet Tips)
6 To make topping, blend extra Natvia in a high-speed blender until the consistency
» 1 teaspoon vanilla extract
of icing sugar. Stir extra chocolate in a
» ¹⁄³ cup (75g) Natvia » 3 eggs, separated
small heatproof bowl over a small saucepan
» 1 cup (120g) almond meal
base of bowl) until melted and smooth.
» 2 tablespoons plain flour
Beat butter, powdered Natvia, egg yolks
» ¼ cup (55g) Natvia, extra
and extra vanilla in a small bowl with
» 200g dark (sugar-free) chocolate, extra,
an electric mixer until Natvia dissolves.
chopped coarsely
of simmering water (don’t let water touch
Add chocolate and stir until smooth. Spread
» 125g butter, chopped
over slice.
» 2 teaspoons vanilla extract, extra
7 Bake for 15 minutes or until set. Cool.
» cacao powder, to serve (optional)
Refrigerate until firm. 8 Before serving, dust with cacao powder,
1 Preheat oven to 180°C.
if you like. Cut into 24 squares.
2 Grease a 20cm x 30cm slice pan. Line base and long sides with baking paper, extending
PREP + COOK TIME 1 hour
the paper 5cm over the edges.
(+ refrigeration & cooling) MAKES 24
3 To make base, stir chocolate in a small heatproof bowl over a small saucepan of simmering water (don’t let water touch base of bowl) until melted and smooth. Stir in half the vanilla. Spread chocolate mixture over the base of the pan. Refrigerate for 10 minutes or until set. 4 To make filling, blend Natvia in a
Sweet Tips
We used sugar-free dark (70% cocoa solids) chocolate. Sugar-free chocolate (sweetened naturally with stevia) is available in the health-food section of most supermarkets.
high-speed blender until the consistency
Slice can be made 3 days ahead. Store in
of icing sugar. Beat egg whites in a small
an airtight container in the refrigerator.
bowl with an electric mixer until soft peaks form. Gradually add powdered Natvia, beating until dissolved between additions. Beat in the remaining vanilla. Fold in almond meal and flour. Spread mixture over chocolate base. 5 Bake for 20 minutes or until firm. Cool for 20 minutes.
73
Contents
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Kids Treats
Beverages
Afternoon Snacks
Index page
MILKY TEA COOKIE SANDWICHES
» 2¼ cups (200g) traditional rolled oats
5 Pipe approximately 2 teaspoons of milky
» ½ cup (40g) desiccated coconut
tea cream onto half of the cooled cookies.
» ¹⁄³ cup (40g) coarsely chopped pecans » ¼ cup (55g) Natvia
Sandwich with remaining cookies.
» 1½ teaspoons ground ginger
and cashews in a medium bowl. Cover with
» ½ cup (115g) coconut oil, melted
the boiling water. Stand for 20 minutes.
» 1 tablespoon almond spread » ½ teaspoon sea salt flakes
Strain over a bowl. Reserve ¹⁄³ cup (80ml) of the tea liquid. Discard soaked tea bags.
MILKY TEA CREAM
Open remaining tea bag and measure ½ teaspoon
» 4 English Breakfast tea bags
tea leaves. Discard remainder. In a small
» 1 cup (150g) raw cashews
food processor, blend tea leaves, soaked
» 2 cups (500ml) boiling water
cashews, ¼ cup (60ml) reserved tea liquid
» 1 tablespoon Natvia
and Natvia until a smooth icing consistency.
milky tea cream Place 3 of the tea bags
If too thick, blend with remaining 1 Preheat oven to 180°C. Grease two large oven trays and line with baking paper. 2 Make milky tea cream (see right).
1 tablespoon reserved tea liquid. Spoon mixture into a piping bag fitted with a 1cm straight nozzle. Refrigerate for 1 hour.
3 Process oats, coconut, pecans, Natvia, ginger, coconut oil, almond spread and salt
PREP + COOK TIME 50 minutes
for 45 seconds or until thoroughly combined
(+ standing, cooling & refrigeration)
and mixture starts to come together.
MAKES 20
Working in two batches, roll out mixture between two sheets of baking paper until 5mm thick. (The mixture will be moist and sticky but will dry during cooking. If it’s too moist to roll out, chill in freezer for 15 minutes or until firm.) Using a 5cm round cutter, cut out 40 rounds, re-rolling as necessary. Using a palette knife, carefully transfer cookies to trays, 1cm apart. 4 Bake cookies for 15 minutes or until lightly browned and a cookie can be pushed gently without breaking. Stand on trays for 10 minutes before transferring to a wire rack to cool.
74
Sweet Tip
Store filled cookies in an airtight container in the refrigerator for up to 1 week.
CONVENIENT CANISTER!
Natvia’s unique blend has been carefully crafted for baking. 100% natural and years of refinement have meant baking with Natvia turns out the best tasting sweet treats!
Contents
Bake with Natvia
Kids Treats
Beverages
Afternoon Snacks
Index page
182 CALORIES SAVED
*compared to sugar
TAHINI PISTACHIO COOKIES
» ½ cup unhulled tahini
Sweet Tips
» 1½ cups plain wholemeal flour
to make this a vegan recipe.
» ½ teaspoon baking powder
Swap the pistachios for any other type
» pinch of salt
of nut you like.
» 1 tablespoon linseed meal » 180g unsalted butter (see Sweet Tips) » ¼ cup (55g) Natvia
Swap the butter with vegan margarine
» 2 tablespoons coarsely chopped pistachios (see Sweet Tips)
1 Preheat oven to 180°C. Line an oven tray with baking paper. 2 Combine linseed with ¼ cup (60ml) water. Stand for 10 minutes. 3 Beat butter, Natvia and tahini in a large bowl with an electric mixer until pale and creamy. Beat in linseed mixture, flour, baking powder and salt on low speed until combined. 4 Roll tablespoonfuls of dough into balls. Dip one side in pistachios. Place, pistachio-side up, on lined tray. 5 Bake for 15 minutes or until a cookie can be pushed gently without breaking. Stand on tray for 10 minutes before transferring to a wire rack to cool completely.
PREP + COOK TIME 35 minutes (+ cooling) MAKES 16
Perfect for baking and tastes great in your cooking, teas and coffee too! 77
Contents
Bake with Natvia
Kids Treats
Beverages
BAUER MEDIA BOOKS
Publisher
Managing Editor Sally Eagle Patrick Catanzariti Business Development &
International Rights Manager Simone Aquilina Editors Editorial Kristy Wong & Food Director Sophia Young Managing Editor Lead Designer Stephanie Kistner Natalia Villa Senior Designer Jeannel Cunanan Senior Editor Natvia Recipe Developer Chantal Gibbs Alanna Brown Food Editor Georgia Moore Photography Production Manager Brent Parker Jones Alisha Stoddart Circulation Manager Jane Woodward Styling Syndication Lee Blaylock syndication@bauer-media.com.au
Published by Natvia SUGARFREE LIVING TEAM
Marketing Coordinator
For further Catanzariti recipes and sugar-free Patrick Junior Marketing Coordinator inspiration, visit us at www.natvia.com Kristy Wong Natvia Lead Designer All nutrition information has been Natalia Villa Bonilla calculated using the most up to date Natvia Recipe Developer information from Food Standards Alanna Brown Australia Zealand. Natvia New Photography Brent Parker Jones Natvia Food & Prop Stylist Lee Blaylock Published by Bauer Media Pty Limited (ACN 053 273 546) 54–58 Park St, Sydney, NSW, 2000; GPO Box 4088, Sydney, NSW 2001.
© 2019
All Rights Reserved.
Printed in Australia by PMP Moorebank, 35–37 Heathcote Road, Morebank.
Index page
INDEX
BAUER MEDIA GROUP
Chief Executive Officer Paul Dykzeul Chief Financial Officer Andrew Stedwell
Afternoon Snacks
SWEET LIFE
Poppyseed cupcakes with orange frosting 63
Lime & coconut bars 8 Raspberry & pistachio
Lemon cakes with roasted strawberries 64
SWEET LIFE 7
coconut cake 11 Strawberry, rosewater Lime & coconut bars 8 & thyme sorbet 12 Strawberry, rosewater & thyme Six-layered chocolate cake 15
sorbet 10
Cherry hazelnut cake 16 Six-layered chocolate 19 cake 12 Lime coconut cheesecake Raspberry crumble ring cake 20
Lime coconut cheesecake 14
Raspberry & ginger coconut Raspberry bars 23 & ginger coconut bars 16 Mixed berry & ricotta tart 24 Mini mango & raspberry What happens to your vegan body when cheesecakes 29 you quit sugar 18 Rich chocolate & coconut Mini & raspberry vegan tartmango 30 cheesecakes 20 Flourless chocolate cake 33 Rustic apple pie 34 Flourless chocolate cake 22 Lemon blueberry cheesecake
Lemon blueberry cheesecake slice 37 slice 24 Cardamom & lemon cake with vanilla mascarpone 38
KIDS’ TREATS 27
Raw peanut butter slice 28 KIDS’ TREATS Raw peanut avocado butter slice 42 Choc-mint ice-cream 30
BEVERAGES 45 Chocolate crackles 67
Sunshine smoothie 46 Blueberry cordial 48
BEVERAGES
Lemonade 48 Sunshine smoothie 70 Cherry, lime && mint chia fresca 73 Strawberry water 48 Blueberry cordial 74
Strawberry & basil sunshine Lemonade 74 iced tea 48 Strawberry & mint water 74
Strawberry & basil How a low-carb sugar free diet fixed my body-image sunshine iced tea 77issues 50 Soy, linseed & raspberry smoothie 80 Ginger grapefruit 52 Classic & green smoothie mocktail 83 Virgin passionfruit mojito 84 Healthy sangria 52 Ginger & grapefruit mocktail 84
Virgin passionfruit mojito 52
Healthy sangria 84SNACKS 55 AFTERNOON
Raspberry tres leches cake 56
AFTERNOON SNACKS Lemon butter almond slice 59 Raspberry tres leches cake 88 Gluten-free cinnamon sponge Lemon raspberries butter almond&slice 91 with lavender 62 Tiramisu cups 92
Choc-mint avocado ice-cream 45 Passionfruit melting momentsbanana 46 Coconut popsicles 32 Coconut banana popsicles 49 Pineapple & mango popsicles 32 Pineapple & mango popsicles 49 Watermelon popsicles 49 32 Watermelon popsicles
Orange & almond Lamington pops 95 biscotti 65
Strawberries & cream popsicles popsicles 49 32
Ricotta orange cake Butter cake with poppyseed ricotta 70cream 103
Passionfruit melting moments 32
Strawberries & cream
Choc-chip banana muffins 50
Gluten-free sponge cream Butter cakecinnamon with ricotta 67with raspberries & lavender 96
The sweet success of the Orange & almond biscotti 99 healthy mummy 68 Almond berry cakes 100
Choc-chip banana muffins 34 Over-the-top chocolate
Chocolate mousse 105 Rich chocolate almond slice 73
& macadamia brownies 53 Pineapple cupcakes 36
Milky cake tea 106 cookie sandwiches 74
Meet Stacey-Jane 38 cookies 54
Rich chocoate almond slice 109 Tahini pistachio cookies 77
Chocolate-chunk & raspberry
Pineapple cupcakes Poppyseed cupcakes57with orange Peanut butter frosting 40 & jam chickpea cookies 58
Chocolate Double-choccrackles mudcakes 42 with choc-avocado frosting 61
Ricotta orange poppyseed
Milky tea cookie sandwiches 110 Tahini pistachio cookies 113
Contents
Bake with Natvia
Kids Treats
Beverages
Afternoon Snacks
Index page
Available at leading retailers