Equal at a Glance. Contents. BakingTip. Chef s Tip. About Equal and Diabetes. Cooking with Equal

Transcription

1 Christmas Kitchen

2 Equal at a Glance About Equal and Diabetes Contents 3 Equal At A Glance Recipes 4 Chocolate Mince Pies 5 Gingerbread Wreath 6 White Christmas 7 Rum & Raisin Balls 8 Festive Fruit Bread 9 Ginger Moments 10 Pavlova with Summer Fruits 11 Vanilla Slice with Passionfruit Icing 12 Turkey Roulade with Sourdough Apple Stuffing 13 Bruschetta 14 Roasted Tomato & Apple Chutney 15 Christmas Punch For more information on our current range, please visit: Disclaimer: The recipes in this Christmas cookbook meet the nutrition criteria set by Diabetes NSW. The opinions expressed by Equal do not necessarily reflect the views of Diabetes NSW. Please consider your individual nutrient and carbohydrate requirements and adjust as needed. People with diabetes are among the most frequent consumers of Equal. It can assist in managing calories, which is an issue for people with diabetes who need to control their blood glucose levels. Equal products can help provide people with diabetes with wider food choices and the enjoyment of sweet taste without affecting blood glucose levels. As Australia s No. 1 low calorie sweetener for over 30 years, Equal has proudly been a part of sweet moments around the world, with millions of people enjoying the great taste of Equal to sweeten their favourite drinks, fruits, cereals and recipes. With Equal, you can enjoy all the sweet things in life...without all the calories, of course! Cooking with Equal Christmas is a time for celebrating and this often comes with an abundance of sweet treats and desserts. Living with diabetes doesn t mean you can t indulge in your favourites this festive season but, just like the rest of the population, moderation is key. Making your own holiday recipes is the perfect way to make sure you know what you re eating. This cookbook offers you ideas that you can enjoy with the whole family. In cooking, it is important to remember that Equal doesn t always behave exactly like sugar. Equal works best in recipes that don t require high temperatures or prolonged cooking times. Equal does not brown, caramelise or act as a raising agent like sugar in some recipes, which is why we have specially developed recipes that have been tested to work with Equal. It tends to work best in recipes where its main purpose is to provide sweetness such as cheesecakes, mousses, parfaits and slices. To make this easier, we ve provided a selection of specially developed recipes using Equal to start you on your low calorie cooking journey. Visit the Equal Kitchen for more great recipe ideas at: *Note: The recipes in this Christmas cookbook have been approved to meet the nutritional guidelines of Diabetes NSW. 1 tsp of Equal spoonful BakingTip One cup of Equal Spoonful is equal to one cup of sugar 1 Tbsp of Equal spoonful 1 cup of Equal spoonful Chef s Tip 1 tsp of sugar 1 Tbsp of sugar 1 cup of sugar *This product is much lighter in weight than sugar. Be mindful that it does not measure gram for gram, please check measurements when substituting Equal for sugar in recipes. Use low fat milk to glaze the tops of cakes or muffins which require browning. Substitute plain flour for self-raising flour when using Equal. When creating a batter, mix eggs, low fat milk and other liquids together, then add the Equal in last to avoid separation of the mixture. Equal can also be used to reduce calories in savoury recipes and works well in marinades, glazes and dressings.

3 Chocolate Mince Pies Gingerbread Wreath Prep: 30 mins Cooking: 25 mins Serves: 24 Prep: 20 mins Cooking: 15 mins Serves: 20 Filling 1 ½ cup dried mixed fruit 1 apple, diced ¼ cup crushed pineapple in natural juice 2 Tbsp orange juice 2 tsp mixed spice 2 Tbsp EQUAL SPOONFUL 24 glace cherries, to garnish Pastry 1 cup plain flour ¾ cup self-raising flour 1 ½ cup almond meal 1 Tbsp cocoa powder 1 Tbsp EQUAL SPOONFUL 60g canola or olive margarine 1 egg, lightly beaten 80mL iced water 1. Place all filling ingredients, except the Equal and cherries, in an airtight container and refrigerate for 3-4 days, stirring occasionally. 2. Sift the flour, almond meal, cocoa powder and Equal into a large bowl. Rub in the margarine with fingertips until mixture resembles fine breadcrumbs. Stir in the egg, then just enough water to make the ingredients come together. Knead the dough on a floured surface until smooth. Wrap in plastic and refrigerate for at least 30 minutes before rolling. 3. Roll out pastry to 3mm thickness and cut into 24 rounds using a 7.5cm cutter. Gently ease into lightly oiled patty tins. Stir Equal into fruit mixture, then divide between pastry cases. Decorate with left over pastry and the glace cherries. 4. Bake at 180 C for minutes or until pastry is crisp. Allow to cool and then lightly dust with Equal. Serve. 125g margarine or canola spread ½ cup EQUAL SPOONFUL ¼ cup golden syrup 1 egg, lightly beaten 2 tsp vanilla bean paste 2 cups plain flour 3 tsp ground ginger 1 tsp bicarbonate of soda Ready-to-roll white fondant icing, to decorate (optional) Red writing icing, to decorate (optional) Extra EQUAL SPOONFUL, to dust 1. Preheat oven to 180 C. Line 2 large oven trays with baking paper. Put butter and Equal in the bowl of an electric mixer and beat until light and creamy. Add golden syrup and beat until combined, then add egg, vanilla bean paste and 1/3 cup of the flour and beat again until well combined. 2. Sift remaining flour, ginger and bicarbonate of soda over butter mixture, then stir until a loose dough forms. 3. Turn out onto a clean surface and knead until a smooth dough forms. Divide dough in half. Roll each dough half between 2 sheets of baking paper to 5mm thick. Using 9cm tall x 6.5cm wide man-shaped biscuit cutter, cut out 20 shapes, re-rolling dough as necessary. Arrange 16 men in a ring shape, on one tray, with hands and feet overlapping on each man. Arrange remaining men 2cm apart on second tray. Bake for about 15 minutes or until golden and firm to touch. Cool completely on trays. 4. Roll out white fondant icing following packet directions and cut 8 small bowtie shapes (if using) and adhere to every second ginger man with a little gel. Decorate the centre of each bow tie with a dot of gel. 5. Dust with extra Equal and serve decorated with ribbon. Per Serve: Per Serve: kj, Protein kj, Protein 3.0 g, Fat 1.24 total g, Fat 4.6 total g (Saturated 1.81g Carbohydrates fat 0.4 g), Carbohydrates 9.23g, Sugars g, g, Per Serve: kj, Protein Per 1.7 Serve: g, Fat 237kJ, total Protein 2.9 g, (Saturated 1.5 g, Fat fat total 0.6g), 3.3g Carbohydrates g, g, Sugars 3.5 g, Dietary Sugars 10.2 g, Dietary Fibre Fibre 0.37g, 2.7 g, Sodium: mg Fibre 0.6 g, Sodium 90.7 mg. Excludes Dietary fondant Fibre 0.8g, icing, Sodium: writing 7mg icing and extra Equal for dusting 4 5

4 White Christmas Rum & Raisin Balls Prep: 15 mins Cooking: 5 mins + 4 hrs cooling Serves: 24 Prep: 10 mins Cooking: nil Serves: 36 1 ½ cup rice bubbles ½ cup skim milk powder ½ cup desiccated coconut 100g glace cherries, chopped (multi coloured) cup sultanas 150g white marshmallows 80g butter or margarine 1. Line a 18cm x 28cm tin with non-stick baking paper. Combine the rice bubbles, skim milk powder, coconut, cherries, Equal and sultanas in a bowl. 2. Put the marshmallows and margarine into a small pan, cook over low heat, stirring until the butter and marshmallows melt completely. 3. Pour marshmallow mixture onto the dry ingredients and mix well to combine. 4. Spoon mixture into prepared tin, and refrigerate for 4 hours or until firm. Cut into squares and serve. 1 cup raisins 3 Tbsp rum 1 cup almond meal 1 cup flaked almonds ½ tsp almond essence ½ cup EQUAL SPOONFUL Cocoa powder and desiccated coconut for coating (optional) 1. Soak raisins in the rum overnight. 2. Drain and place in a food processor with the flaked almonds, almond meal, almond essence and Equal. Process until just combined. 3. Shape mixture into balls. Roll in cocoa or coconut, if desired. Per Serve: kj, Protein 1.6 g, Fat total 1.8 g (Saturated fat 1.3g), Carbohydrates 14.6 g, Sugars 10.3 g, Dietary Fibre 0.5 g, Sodium 38.8 mg Per Serve: kj, Protein 1.5 g, Fat total 3.5 g (Saturated fat 0.2 g), Carbohydrates 4.5 g, Sugars 3.9 g, Dietary Fibre 0.7 g, Sodium 0.8 mg 6 7

5 Festive Fruit Bread Ginger Moments Prep: 30 mins Cooking: mins Serves: 24 Prep: 30 mins Cooking: 15 mins Serves: 32 25g fresh yeast, crumbled or 1 sachet dried yeast 1 cup warm low fat milk 1 tsp sugar 3 ½ cups plain flour 2 Tbsp EQUAL SPOONFUL 1 tsp mixed spice cup mixed fruit peel ½ cup currants 2 Tbsp melted canola margarine or olive oil 2 eggs, lightly beaten Glaze 1 egg, lightly beaten with 1 Tbsp low fat milk 1 Tbsp flaked almonds 2 tsp mixed fruit peel, extra 1. Combine the yeast, milk, sugar and 1 tsp of flour in a small bowl. Stand in a warm place until mixture becomes frothy. Sift the remaining flour, Equal and spice into a large bowl and stir in the fruit peel and currants. Combine margarine and eggs with the yeast mixture and pour into the flour mixture. Mix into a soft dough. 2. Transfer to a floured board and knead for 5-10 minutes or until smooth. Dough should spring back when pressed. 3. Place in a lightly oiled bowl, cover with a damp tea towel and rest in a warm place for 45 minutes. Then punch down and knead until smooth. Divide mixture into three pieces and roll each into a long strand. Plait the strands and bring ends together to form a ring. 4. Place on a lightly oiled baking tray, brush with egg and milk wash and sprinkle with almonds and extra fruit peel. 5. Bake at 190 C for minutes or until golden brown. 1 cup plain flour ½ cup self-raising flour 1 Tbsp ground ginger ½ tsp mixed spice 80g butter, melted 1 Tbsp treacle, warmed 1 egg 1 Tbsp low fat milk 1 Tbsp finely chopped glace ginger Cream Cheese Filling 125g light cream cheese 2 Tbsp EQUAL SPOONFUL 1 tsp ground ginger ¼ tsp grated orange rind ½ tsp drops vanilla essence 1. Preheat oven to 180 C. Line 3 oven trays with baking paper. 2. Put flours, Equal and spices into a large bowl and stir until combined. In a second large bowl combine butter, treacle, egg and milk. Add glace ginger then add to dry ingredients and mix until a firm dough forms. Roll teaspoonfuls of mixture into balls and arrange on prepared trays. Press down gently with a fork. Bake for minutes or until golden brown. Allow to cool on a wire rack. 3. Meanwhile, to make cream cheese filling, put all ingredients into a large bowl. Beat with an electric hand beater until smooth. 4. Once biscuits have cooled, sandwich biscuits together with a little filling. Serve. Per Serve: kj, Protein 4 g, Fat total 1.7 g (Saturated fat 0.4 g), Carbohydrates 18.2 g, Sugars 3.5 g, Dietary Fibre 1.3 g, Sodium 26.4 mg Energy kj, Protein 1.4 g, Total fat 0.9 g (Saturated fat 0.4 g), Carbohydrate 8.2 g, Sugars 2.2 g, Dietary fibre 0.5 g, Sodium 41.1 mg 8 9

6 Pavlova with Summer Fruits Vanilla Slice with Passionfruit Icing Prep: 20 mins Cooking: 1 hr 10 mins Serves: 8 Prep: 10 mins + 5 hrs chilling time Cooking: 5 mins Serves: 18 4 egg whites 1 tsp white vinegar ½ tsp cream of tartar 2 tsp vanilla extract 2 tsp cornflour 200ml light thickened cream, whipped ¼ mango, peeled, thinly sliced 60g raspberries 1 kiwi fruit, peeled, thinly sliced ¼ cup thinly sliced fresh pineapple pieces Pulp of 1 passionfruit 1. Preheat oven to 120 C. Line 2 oven trays with baking paper. Spread Equal Spoonful onto 1 of the prepared trays and warm in oven for 5 minutes. 2. Meanwhile, put egg whites in the large bowl of an electric mixer and beat on high, using whisk attachment, until stiff peaks form. With beater running, add Equal Spoonful ¼ cup at a time. Once incorporated, beat for a further 2 minutes. 3. Beat in vinegar, cream of tartar, vanilla and cornflour. Spoon mixture onto remaining prepared tray, in a mound about 18cm wide. Bake for 5 minutes, then reduce oven temperature to 100 C and bake for a further 1 hour or until firm to touch. 4. Remove from oven and set aside to cool for 15 minutes or until cooled to room temperature. Transfer to a serving plate and top with whipped cream, fruits and passionfruit pulp. Serve. Cooking oil spray, to grease 200g packet lattice biscuits ½ cup custard powder 4 cups skim milk 2 Tbsp vanilla extract 2 Tbsp fresh passionfruit pulp 1 Tbsp cornflour Extra 1 Tbsp EQUAL SPOONFUL 1. Grease a 20cm square tin with cooking oil. Line base and sides with baking paper. 2. Line base of tin with 9 lattice biscuits in a single layer, leaving a 1cm border around the outside. 3. Put custard powder in a medium saucepan and whisk in milk in two batches until well combined and smooth. Cook over a medium heat, stirring constantly for 5 minutes until mixture is very thick. Remove from heat and stir in Equal and vanilla extract. Pour over biscuits. Spread to smooth surface. 4. Top with 9 lattice biscuits in a single layer, leaving a 1cm border around the outside. Refrigerate for 5 hours or overnight or until filling has set. 5. To make passionfruit icing, put passionfruit pulp, cornflour and extra Equal in a medium bowl and stir until combined. Cut slice into 9 squares following biscuits as a guide then cut each square in half to form triangles. Drizzle with passionfruit icing and serve. Per Serve: kj, Protein 2.7 g, Fat total 5.0 g (Saturated fat 3.2 g), Carbohydrates 8.1 g, Sugars 4.6 g, Sodium 34.3 mg, Dietary Fibre 1.4 g Per Serve: kj, Protein 3.2 g, Fat total 2.7 g (Saturated fat 2.3 g), Carbohydrates 12.4 g, Sugars 4.5 g, Sodium 72.2 mg 10 11

7 Turkey Roulade with Sourdough Apple Stuffing Bruschetta Prep: 1 hour Cooking: 1 hour Serves: Prep: 10 mins Cooking: 15 mins Serves: 6 1 large turkey breast (approx. 1.5kg) Stuffing 4 cups sourdough or rye bread, cut into cubes 50g macadamias, chopped 2 green apples, diced 1 Tbsp fresh thyme leaves (or 2 tsp dried) 2 tsp rosemary 1 small red onion, diced 1 Tbsp olive oil 2 Tbsp EQUAL SPOONFUL 2 Tbsp currants 1 egg 1 cup low fat milk 1. Combine the bread, nuts, apples, herbs, onion and olive oil. Spread mix on lined baking tray and bake at 165 C for 15 minutes. Return to bowl and stir through the Equal, currants, egg and milk. Mix well. 2. Butterfly then flatten the turkey breast with a meat mallet or rolling pin. Open out the fillet and spoon the stuffing along the centre, leaving 5cm on each end. 3. Place remaining stuffing in a lightly oiled baking dish, cover and set aside. Bring the edges of the turkey breast around to encase the stuffing and tie with string. Wrap tightly in a few layers of plastic wrap, tying ends to seal, then wrap again in foil. 4. Bring water to the boil in a large saucepan, add the turkey then cover and simmer for about 40 minutes. Remove from heat and press lightly to gently release the juices, then remove the foil and plastic wrap and place turkey on a rack in a baking dish with 1-2cm liquid in the base. Cover loosely with foil and bake at 180 C for an hour. 5. Place the remaining stuffing in the oven for the final 30 minutes. Allow turkey to sit for 10 minutes, then slice and serve. Note: cooking time may vary depending on the size of the turkey, so check after 40 minutes. Chef s Tip: Great served with cranberry sauce. Dietitian s Tip: To create a balanced meal, serve with a side of baked sweet potato or corn cob and green beans. Please consider your individual carbohydrate requirements and adjust as needed. 4 Roma tomatoes ½ small red onion, finely diced ¼ cup fresh basil leaves, finely shredded 2 Tbsp extra virgin olive oil 1 Tbsp EQUAL SPOONFUL 1 Tbsp chopped fresh oregano 1 tsp minced fresh garlic Sea-salt flakes and freshly ground black pepper, to season Sliced Italian bread, grilled, to serve ½ cup bocconcini, thinly sliced Extra basil leaves, to serve Extra oil, to drizzle 1. Cut tomatoes into quarters and remove seeds. Finely dice and transfer to a large bowl. 2. Add onion, basil, oil, Equal, oregano and garlic. Gently toss together and season with salt and pepper. Set aside at room temperature for 15 minutes to let flavours infuse. 3. Serve tomato mixture on toasted Italian bread with bocconcini, extra basil and a drizzle of extra oil. Per Serve: kj, Protein 34.8 g, Fat total 9.9 g (Saturated fat 2.2 g), Carbohydrates 12 g, Sugars 6 g, Dietary Fibre 2.3 g, Sodium 318 mg Per Serve: kj, Protein 5.6 g, Fat total 8.5 g Saturated fat 2.2 g), Carbohydrates 16.4 g, Sugars 3.2 g, Dietary Fibre 4 g, Sodium mg 12 13

8 Roasted Tomato & Apple Chutney Christmas Punch Prep: 10 mins Cooking: 1 hr 45 mins Serves: 8 Prep: 10 mins plus overnight freezing Cooking: nil Serves: 8 750g tomatoes, halved cup EQUAL SPOONFUL Ground black pepper, to taste 2 Tbsp olive oil 2 onions, chopped 4 small red chillies, finely chopped 2 apples, peeled, chopped, extra 1 cup white wine vinegar 2 Tbsp seedy mustard 1 tsp ground cinnamon ½ tsp garam masala 1. Preheat the oven to 200 C. 2. Cut the tomatoes in half and lay them cut side up on a paper-lined baking tray. Sprinkle with Equal and pepper. Bake for 30 minutes or until softened. 3. Meanwhile, combine the oil, onions and chilli in a large saucepan and cook over low heat for 15 minutes or until caramelised. Add the tomatoes, apple, extra Equal, vinegar, mustard, cinnamon and garam masala. 4. Bring to the boil, reduce heat to low and cook for 1 hour or until the mixture becomes very thick. Stir often to prevent the mixture from sticking to the base and corners of the saucepan. Allow to cool. 440g tin crushed pineapple in syrup, chilled 750ml diet ginger beer, chilled 1 x 1.25L bottle soda water, chilled cup fresh passionfruit pulp, chilled 250g strawberries, finely chopped 2 oranges, thinly sliced into rounds 20 mint leaves 1 cup fresh or frozen raspberries 1. Put Equal and crushed pineapple into a medium jug and stir until Equal dissolves. 2. Slowly add ginger beer and soda water. Stir in passionfruit, strawberries, orange, mint and raspberries. Fill with ice cubes and serve immediately. Per Serve: 272 kj, Protein 1.1 g, Fat total 3.2 g (Saturated fat 0.4 g), Carbohydrates 7.2 g, Sugars 4.7 g, Sodium 35 mg Per Serve: kj, Protein 1.7 g, Fat total 0.5 g (Saturated fat 0.1 g), Carbohydrates 13.2 g, Sugars 9.8 g, Sodium 51.5 mg 14 15

9 EQUAL. Australia s number one sweetener. GET SWEET SMART. FOR MORE INFORMATION ON OUR PRODUCTS AND RECIPES VISIT OUR WEBSITE AT Disclaimer: The recipes in this Christmas cookbook meet the nutrition criteria set by Diabetes NSW. The opinions expressed by Equal do not necessarily reflect the views of Diabetes NSW. Please consider your individual nutrient and carbohydrate requirements and adjust as needed.