FROM SINFUL BAKING TO SAINTLY FROM SINFUL BAKING TO SAINTLY.com.au

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1 FROM SINFUL BAKING TO SAINTLY.com.au

2 Baking the saintly way Contents Butter, sugar, eggs, cream. Without them, many suspect a sweet treat just isn t worth eating. And if you re watching your weight, most diets tell you to give up the sweet stuff entirely. But let us assure you, it IS possible to bake treats without all those things, and the results can still be wonderful. At Weigh It Up, we pride ourselves on our tasty recipe makeovers, where we help lower the fat, calories and sugar of your favourite recipes without sacrificing flavour. From classic cakes, cookies and slices, to the best freezable muffins, allergy-friendly treats and nostalgic cake-stall makeovers, you can rediscover the joys of baking as part of a healthy, balanced diet. So, whether you re a full-time sweet addict, or just like to dabble in the occasional sweetsomething (even diabetics get to enjoy a selection of our diabetic-friendly treats!), you ll be certain to find something in our Baking ebook to get excited about. * Click on a section heading below to be taken directly to that page. TipS on making healthy desserts... 4 how TO SUBSTITUTE SUgar BEST FRUIT & Veg For Baking allergy- PARTY CakeS + NATUral ICing ColoURS RECIPes: Enjoy! The Weigh It Up team Barbara Macciolli Editor & Allergy Cooking Expert Julie White Food Consultant Hayley Blieden Dietitian CAKES FREEZABLE SnaCKS Cake STall makeovers * Gluten Gluten.com.au * PLEASE NOTE Many of our recipes are labelled diabetes friendly, particularly for type 2 diabetics. If you take medication for diabetes, it's crucial you discuss this with your doctor, dietitian or diabetes educator. This e-book has been produced by the team at Weigh It Up. All content is Copyright 2013 and should not be reproduced without prior permission from Weigh It Up. If you have any feedback, send us an at help@weighitup.com.au 2 Weigh It Up baking 3

3 DESSERTS ARE OCCASIONAL FOODS, NOT EVERY DAY! ADD FLAVOUR instead of sugar with fruit, spices & extracts. TIPS ON MAKING HealthyDesserts that still taste great! EAT LESS with smaller servings & eat mindfully! REPLACE PART OR ALL OF WHITE FLOUR with wholemeal or combinations of other grain flours eg. quinoa, rice, oat, rye, amaranth, chickpea, millet or spelt. ADD NUTS & SEEDS for omega 3 & crunch. REDUCE FAT by replacing saturated fats like butter with healthier oils eg. canola, grapeseed, rice bran or light olive oil. REDUCE SUGAR by ⅓ or replace with honey, maple syrup, dates, molasses, pureed fruit, or natural sweeteners using stevia like Natvia. INFOGRAPHICS brought to you by SERVE WITH natural yoghurt or low-fat ice cream Natvia & Vitarium are available at 4 Weigh It Up baking 5

4 Baking is one of life s sweet pleasures but it often comes at a price health. Sugar in baking plays a much larger role than simply adding a sweet taste. When it comes to baking, the cooking properties of sugar can impact the volume, texture, moisture and colour as well. So while you can t substitute sugar for an alternative sweetener in every recipe, the following guide will help you convert your existing recipes. u Natvia:A low calorie, natural sugar alternative made from the stevia plant. Natvia has been formulated to substitute sugar volume for volume (eg. spoons and cups, not grams). Visit sweeterlifeclub.com for a full list of baking methods with Natvia. w Apple sauce:apple sauce is traditionally used to replace oil or butter (and often eggs as a binder) in baking. It can also be used as a partial substitute to sugar (entire substitutes can leave your mixture too runny.) eg. for every cup of sugar, use ½ cup sugar + ¾ cup apple. v HoneY:Honey is significantly sweeter than sugar and has a distinct colour and flavour. Baked goods cooked with honey tend to brown faster, as well as having a dense, moist flavour. To substitute honey for sugar use ¾ of a cup of honey in place of 1 cup of sugar. As honey is a liquid, you will also need to reduce the amount of liquid by 5 approximately. (Remember honey is still high in calories and sugar and will increase your blood sugar levels.) x Xylitol:Despite xylitol s chemical sounding name, it is actually a natural sweetener derived from birch bark. As a sugar alcohol it contains 40% fewer calories than sugar. Note if you are sensitive to polyols, xylitol may cause stomach upset. Similarly to Natvia, it can replace sugar in a 1:1 ratio and aerates batter similarly to sugar. It does absorb a lot of moisture so adjust liquid content particularly in biscuits and brownies. y Molasses(or treacle): Molasses is not a low calorie sweetener, yet it adds nutrients and a depth of flavour that is not found in sugar. In baking use 1 cup of molasses for every cup of sugar. In addition to this, add ½ tsp of baking soda to neutralize the acidity of the molasses. For a weaker flavour substitute half the sugar for molasses and leave the remaining sugar. 6 Weigh It Up baking 7

5 If you still prefer using sugar to the above alternatives, try reducing the amount of sugar by at least a third without impacting the taste or consistency. Try using raw sugar or better still rapadura (which is made from the pressing of sugar cane. It's chemical free and has a wonderful caramel flavour.) It s always a good idea to increase flavour to compensate by adding or increasing other flavours in the recipe. e.g. vanilla, almond, zest, mint and, surprisingly enough, instant coffee in chocolate goods. SUGAR conversions I'm sweet enough! 1 CUP NatviA 18 CalS If you want the same sweet taste without the added sugar because of diabetes, look out for this icon: 1 CUP SUGAR 800 CalS IS EQUIVALENT TO... SUGAR SUBsitute CONveRsioNS ¾ CUP HONEY 841 CalS ¾ CUP APPLE SAUCE + ½ CUP SUGAR 478 CalS By using Natvia, a natural low calorie sweetener, we were able to remove most of the sugar, while maintaining the taste. So why do diabetics need to limit sugar intake? Diabetics either do not produce insulin (type 1) or the insulin does not work as efficiently as in non-diabetics (type 2). Insulin is a hormone that is released by the pancreas to maintain blood sugar levels. Limiting the amount of sugar will put less strain on the body and have 1 CUP XYLITOL 462 CalS more energy throughout the day. Brought to you by 1 CUP MOLAsSES 725 CALS 8 Weigh It Up baking 9

6 VEGetaBles We all know about baking with fruit but did you know vegetables work beautifully in cakes too? They add flavor, texture and moisture, offering a more nutritious way to have your cake and eat it too! In baked goods, sweet vegetables like carrots, beetroot and pumpkin add colour, flavour and texture, plus they can reduce the amount of butter and oil by up to half. It s a good idea to include a little fruit to add sweetness. Adding spices and vanilla also intensifies the perception of sweetness. Carrots work well with a range of spices, particularly cinnamon, nutmeg and cardamom and of course, the classic pairing of carrots and walnuts. Sweet Potato & pumpkin are a perfect addition to pies, breads and muffins and works beautifully with ginger and macadamia nuts. Beetroot partners well with chocolate and dates, as well as being a natural food colouring. No need to precook either - just grate finely, even blitz in a food processor so it melts into your baked goods. It adds an amazing earthiness to baking. Parsnip, pear and almonds are a great muffin combination. Puree sweet corn to add texture, flavor and sweetness. Zucchini magically moistens muffins and cakes. Leave them unpeeled as the skin adds colour and texture. Try them baked with pineapple and pumpkin seeds. fruit The addition of fruit in baked goods can increase the vitamin, mineral and fibre content, and add sweetness without the addition of sugar. Apple sauce is commonly used to substitute fat as it increases moisture with fewer calories. Don t limit your thinking to the standard apples, pears or bananas. Why not try adding pineapple, rhubarb, melons, dates, prunes, lychees, whole oranges, grapefruit, figs, pureed dried fruits, kiwi fruit, mango and pomegranate, just to name a few! If you re adding citrus juice, remember to add the zest as well. Mandarin zest is a zingy addition to a cookie. Cumquat juice adds an amazing flavor to your baking. 10 Weigh It Up baking 11

7 FRuit PAIRINGS blackberry & Peach Raspberry & mango Lemon & blueberry passionfruit & Rhubarb APPLEs are a common baking fruit. Vary the type and the way you include them: grate them and they ll melt into the cake; dice them large and you create a taste explosion as you bite into the cooked piece. BeRRies are extremely versatile. When out of season, opt for frozen berries for a cheaper and convenient alternative. PINeapple is a fruit that bakes well - it goes beautifully with banana and mango. LIVE BALANCED, LIVE BETTER 50% OFF COUPLES FRUIT & VEG BOX * Plum & apple Apricot & peach sweet treats with herbs RhubaRB is the perfect partner for most fruits, just be sure to add enough sweetness to balance the tartness of rhubarb. Remember to cook rhubarb well, as raw rhubarb can cause stomach ache! $ 26 NOW ONLY $ 13 Cranberry & Rosemary Bars Basil & Blueberry Slice Pineapple & Sage muffins Date, chocolate & mint souffle Prune, Chocolate & Bay Leaf Cake Peach & Lavender Cookies WE DELIVER TO YOUR DOORSTEP Look for seasonal produce to ensure the freshest, most delicious baked goods. Aussie Farmers Direct delivers quality, convenient, local produce direct to your door! Order today! AussieFarmers.com.au 12 Weigh It Up baking 13 *Terms and Conditions apply. Visit for Full Terms & Conditions.

8 ALLERGY-FRIENDLY PARTY CAKES Chocolate Cake SerVES g plain flour 50g wholemeal flour 150g raw caster sugar 50g cocoa powder ¼ tsp salt 1 tsp soda bicarbonate 225ml rice or soy milk 50ml vegetable oil 1 tbs white vinegar Preheat oven to 180 C. Grease a 20cm round tin and line with baking paper. Sift together in a large bowl the flours, sugar, soda bicarbonate, cocoa and salt. In a separate bowl, mix together the milk, oil, vinegar, vanilla and add to the dry ingredients, mixing well until smooth. Bake in the oven for about minutes, until risen and firm to touch. Cool in tin for 10 minutes then turn onto a wire rack. Remove baking paper and let cool completely. 1 tbs vanilla extract Energy: 626kJ (156 Cals) Protein: 2.6g Fat: 5.1g (Sat 0.9g) Fibre: 2.1g Carbs: 24g (Sugar 13g) 14 Weigh It Up baking 15

9 ICING Chocolate Ganache ICES 1 X 20CM Cake Gluten ½ cup soy or rice milk 1 ¼ cups dairy-free chocolate Carrot Cupcakes MAKES 12 Gluten Colour Naturally No need to reach for the artificial colours in bottles when it comes to colouring cake and cookie icings. They re linked to hyperactivity in kids and have no nutritional benefit, so try to In a small saucepan over low heat, heat milk until hot then add broken chocolate. Stir over very low heat until mixture is well combined and chocolate has a glossy finish. Remove from heat, and either drizzle over cake while still warm or cool then beat until fluffy for spreading. 2 eggs 150g raw caster sugar 150ml sunflower oil 225g gluten free self-raising flour mix 2 tsp gluten free baking powder pinch of salt ½ teaspoon ground nutmeg 1 tsp ground cinnamon 175g finely grated carrot 1 ripe banana, mashed Energy: 990kJ (235 Cals) Protein: 1.4g Fat: 12.3g (Sat 1.5g) Fibre: 1.0g Carbs: 30.9g (Sugar 14.7g) Preheat oven to 180 C and line a 12-hole muffin pan with cupcake liners. Combine oil, sugar and eggs into a large mixing bowl and whisk until well combined. In a separate bowl, sift together the flour, baking powder, salt and spices and then fold gently into the liquid mixture. Fold in the remaining ingredients and pour batter into cupcake liners, filling q full. Bake for approximately 25 minutes or until a skewer inserted into the middle comes out clean. Once cool, decorate with dairy free cream cheese icing. colour naturally with fruit and vegetable juices instead. The colours won t be as vibrant as an E-number, but they still yield beautiful hues and tints and are much better for you. PINK Any red berry such as fresh or frozen cherry, raspberry, pomegranate, blackberry, even watermelon juice (if you want a peach hue). Beetroot juice should give you a hot pink. GREEN Spinach juice, or for adults, try a drop of chlorophyll. PURPLE Blueberry or grape juice. YELLOW A pinch of turmeric is all you need don t worry, it s a relatively mild spice so your cupcakes won t taste like curry! ORANGE Carrot juice. Energy: 679kJ (161 Cals) Protein: 1.8g Fat: 9.6g (Sat 8.7g) Fibre: 1.5g Carbs: 18.4g (Sugar 17.6g) Cream Cheese Icing ices 12 cupcakes Gluten 125g light cream cheese (softened) or dairy-free soy cream cheese 2 tbs icing sugar 1 tsp finely grated lemon rind Combine and beat until smooth, then spread a thin layer over each cupcake. BLUE Try simmering red cabbage to extract its purple juice, then gradually add some bicarb Energy: 112kJ (27 Cals) Protein: 1.0g soda to the water it turns blue! Fat: 1.6g (Sat 1.0g) Carbs: 2.3g (Sugar 2.3g) Fibre: 0g 16 Weigh It Up baking 17

10 Zucchini, Pear & Macadamia Loaf SerVES 10 ½ cup plain flour ½ cup whole meal flour ½ tsp cinnamon ¼ tsp nutmeg ½ tsp bicarb soda 1 tsp baking powder 2 eggs ¼ cup honey 1½ tbs brown sugar 2 tbs vegetable oil ½ tsp vanilla extract 1 zucchini, finely grated 40g macadamia nuts, roughly chopped Half a 410g tin pears in natural juice, drained & chopped in 2cm pieces. Preheat oven 180 C and grease and line a loaf tin. Sift flours, spices, bicarb and baking powder into a medium bowl. Blend eggs, honey, sugar, oil and vanilla till creamy and add to flour 3 at a time, stirring gently. Fold in zucchini and pears. Pour batter into tin and top with nuts. Bake minutes or until an inserted toothpick comes out clean. Cool in tin for 10 minutes before turning onto a wire rack. Energy: 575kJ (137 Cals) Protein: 2.9g Fat: 4.8g (Sat 4.8g) Fibre: 1.8g Carbs: 21.2g (Sugar 11.3g) baking 19

11 Lemon Polenta Cake with Macadamias SerVES 8 Butterscotch Bliss Cheesecakes SerVES 4 1 cup wholemeal self-raising flour ¼ cup Natvia ¼ cup fine polenta 50g macadamia nuts, roughly chopped 1 tbs poppy seeds pinch of salt ¼ cup vegetable oil 100ml lemon juice zest of 2 lemons 1 cup Greek-style low fat yoghurt Preheat oven to 180 C and spray 23cm cake tin with oil and line base with baking paper. Combine flour, Natvia, polenta, macadamias, poppy seeds and salt in a bowl and mix well. In a separate bowl, blend oil, lemon juice, zest, yoghurt and eggs till smooth and then gently stir through dry ingredients until well combined. Pour into prepared cake tin smoothing the top, and bake for minutes or until an inserted toothpick comes out clean. Combine glaze ingredients in a small saucepan 2 packets Slim Secrets Butterscotch Bliss Fit Balls 2 tbs rolled oats ¼ cup buttermilk ½ cup low fat cream cheese 2 tbs honey 2 tsp cornflour 1 egg seeds from ½ pomegranate Preheat oven to 180 C and spray four removable base tart tins with oil. Cut each Fit Ball into four and process with oats to a crumb in a food processor. Press crumbs very firmly into the base of tins and bake for 5 minutes. Blend remaining ingredients (except pomegranate seeds) in a blender and pour onto cooked bases and bake minutes or until set. Cool in tin and top with pomegranate seeds to serve. 2 eggs and heat gently for 5 minutes. Once ready, cool Glaze: ¼ cup lemon juice 2 tbs Natvia cake in tin for 10 minutes then turn out onto rack and brush glaze over top and sides of cake. Energy: 649kJ (166 Cals) Protein: 14.4g Fat: 6g (Sat 4g) Fibre: 5g Carbs: 24g (Sugar 19g) Energy: 658kJ (157 Cals) Protein: 5g Fat: 10g (Sat 1.8g) Fibre: 1.8g Carbs: 12g (Sugar 2.6g) 20 Weigh It Up baking 21

12 Chocolate Beetroot Cake SerVES 12 Carrot & Quinoa Loaf SerVES 12 Gluten 3 cup vegetable oil Preheat oven to 170 C. Line the base of a 3 cup quinoa, rinsed Preheat oven to 185 C. Spray a loaf tin with 3 cup dark brown sugar q cup buttermilk 2 tsp vanilla extract ¾ cup plain flour ¾ cup wholemeal flour 1 tsp baking powder ½ tsp bicarb soda ¼ cup cocoa powder 1 tsp nutmeg 1 cup (200g) well packed grated beetroot 40g chopped walnuts, toasted 1 tbs dark brown sugar round cake tin with baking paper and spray sides with oil. Whisk together oil, sugar, buttermilk and vanilla. Process flours, baking powder, bicarb soda, cocoa, nutmeg and beetroot in a food processor to make a crumb. Transfer to a medium sized bowl and gently fold through the wet ingredients until just combined. Pour batter into cake tin and cook for minutes or until an inserted toothpick comes out clean. Heat walnuts and sugar in a saucepan and simmer for 5 minutes, then pour over the top of the cake, brushing syrup over the entire top w cup wholemeal flour (or brown rice flour for gluten-free) 2 cup almond meal 4 cup dark brown sugar 1 tsp bicarb soda pinch salt 1 tsp ground nutmeg 8 tsp ground cardamom 300g grated carrot 4 cup plus 1 tbs pumpkin seeds 2 eggs 200g tub low fat cottage cheese 4 cup olive oil or other vegetable oil oil, and line the bottom of the tin with baking paper. Place quinoa in a saucepan with q cup water, bring to a gentle simmer and cook for around 10 minutes, or until almost all the water has been absorbed. Remove from heat, cover and stand for 5 minutes. In a large bowl combine flour, almond meal, sugar, bicarb, salt, spices and cooked quinoa. Stir through carrot and ¼ cup pumpkin seeds. Blend together eggs, cheese, oil and sultanas. Don t over blend so as to keep some sultanas whole. Combine wet and dry mixtures and pour batter into prepared cake tin, sprinkle over remaining Energy: 629kJ (150Cals) Protein: 2.7g Fat: 9.3g (Sat 1.3g) Fibre: 1.7g Carbs: 14.3g (Sugar 7.5g) of cake. Cool before serving. 75g sultanas Energy: 767kJ (183 Cals) Protein: 5.9g pumpkin seeds and bake in the middle of the oven for minutes, or until an inserted skewer comes out clean. Allow to cool in tin before turning out onto a wire rack. Fat: 9.5g (Sat 1.3g) Fibre: 2.8g Carbs: 19g (Sugar 10g) 22 Weigh It Up baking 23

13 Ginger Treacle loaf with Lemon Icing SerVES 12 Orange Coconut Cake with Passionfruit Glaze SerVES g plain flour Preheat oven to 150 C and grease and line a 1 tbsp ground ginger small-to-medium loaf tin. 300g plain flour 100g coconut flour 150g raw caster sugar 2 tsp salt 2 tsp soda bicarbonate 500ml freshly squeezed orange juice zest of 1 orange 80ml sunflower oil 2 tbsp apple cider vinegar Passionfruit glaze: ¾ cup icing sugar 2-4 tbs fresh passionfruit Energy: 828kJ (197 Cals) Protein: 2.7g Fat: 6.7g (Sat 1.5g) Fibre: 2.1g Carbs: 32.5g (Sugar 18.8g) Preheat oven to 180 C. Grease a ring or bundt pan with oil. Sift together the two flours then add sugar, soda bicarbonate, orange zest and salt, mixing well. In a separate bowl, mix together orange juice, oil and vinegar and then add to the dry ingredients, folding in gently and mixing until smooth. Pour batter into tin, smooth the top and bake in preheated oven for approximately 30 minutes or until risen and firm to the touch and a skewer comes out clean. Cool in tin for 10 minutes then turn out onto wire rack and let cool completely. To make glaze, combine passionfruit with icing sugar, mix well until there are no lumps, then pour over cake. Set in fridge for 20 minutes so glaze can firm. ¾ tsp soda bicarbonate 125g treacle 80ml vegetable oil 70g Natvia 1 egg replacer (use Orgran No ) 100ml rice or soy milk Icing: ¾ cup sifted icing sugar 2 tbsp lemon juice 1 tsp lemon zest Energy: 733kJ (174 Cals) Protein: 2.6g Fat: 6.9g (Sat 0.9g) Fibre: 0.8g Carbs: 26.6g (Sugar 14.7g) Sift the plain flour, ginger and bicarb into a bowl and stir to combine. In a separate bowl, mix together treacle, oil, Natvia, egg replacer and milk until combined. Bit by bit, pour the wet mixture in to the dry, and whisk very gently to ensure you combine it well without lumps forming. Pour batter into loaf tin and bake for approx 40 minutes or until a skewer inserted in centre comes out clean. Cool in tin while you prepare the icing. Add lemon juice to sifted icing sugar and mix until a smooth glaze. Turn out onto wire rack and drizzle lemon icing over the cake. Zest some lemon and sprinkle on top. Enjoy without the icing to make this cake 24 Weigh It Up baking 25

14 Peach, Almond & Yoghurt Cake SerVES 16 Rich Chocolate Torte SerVES 16 2 eggs Preheat oven to 170 C. Grease and line the 120g raw caster sugar base of a 23cm cake tin. Base: 1½ cup plain flour ½ cup almond meal 2 tbs Natvia ¼ tsp salt 2 tsp vanilla extract 1/3 cup vegetable oil 4 tbs rice or soy milk Filling: 240g dark chocolate (dairy-free), broken into pieces Preheat oven to 160 C. Grease a 20cm springform tin with oil. To make the base, combine flour, almond meal, salt and Natvia in a bowl, then add in vanilla, oil and milk. Mix well until it comes together as a ball. Press evenly into base of the tin with a little coming up the sides to form a crust. Prick the base and blind bake for minutes or until golden. Remove from oven to cool. To make the filling, melt chocolate in a bowl in the microwave or over a saucepan of simmering water, until smooth. Allow to cool slightly. 150g self-raising flour 150g self-raising wholemeal flour 250ml low-fat natural yoghurt 80ml vegetable oil 1 cup fresh diced peaches 1-2 tbs flaked almonds icing sugar for dusting Energy: 700kJ (166 Cals) Protein: 4.2g Fat: 6.3g (Sat 0.8g) Fibre: 1.8g Carbs: 23.7g (Sugar 10.7g) Place the eggs, sugar, oil and yoghurt in a bowl mix until light and fluffy. Fold in the flour and mix until well combined. Add the diced peaches and mix gently. Pour the mixture into the pan and sprinkle with the almonds. Bake for minutes or until skewer inserted into centre comes out clean. If browning too quickly, cover top of the cake with foil for the last 20 min of cooking. Remove and cool. Dust with icing sugar to serve. 160g silken tofu Combine tofu, vanilla, Natvia and coffee with 2 tsp vanilla extract melted chocolate in a blender and process until ¼ cup Natvia 25ml espresso or instant coffee smooth. Pour filling into cooled base and bake again for a further 20 minutes. Remove and let cool before slicing to serve. Energy: 816kJ (194 Cals) Protein: 3.9g Fat: 11.4g (Sat 3.3g) Fibre: 1.1g Carbs: 19.8g (Sugar 8.4g) 26 Weigh It Up baking 27

15 Rhubarb & Yoghurt Muffins MAKES g self-raising plain flour 100g self-raising wholemeal flour 1 tsp ground cinnamon ½ cup raw caster sugar 3 tbsp vegetable oil 1 egg ½ cup low-fat natural yoghurt ½ cup skim milk w cup diced rhubarb Preheat oven to 180 C. Line a 12-hole muffin pans with paper cases. Combine the flour, cinnamon and sugar together in a bowl and mix well. In a separate bowl, whisk the oil, egg, yoghurt and milk. Add the dry mix to the wet mix and whisk to a smooth batter. Fold in the rhubarb. Divide the mix into the prepared muffin tin (about q full for each case) and bake for minutes, or until risen and golden. Energy: 632kJ (150 Cals) Protein: 3.9g Fat: 5.4g (Sat 0.8g) Fibre: 2.0g Carbs: 21.7g (Sugar 10.3g) REPLACE SUgar WITH natvia TO make TheSE 28 Weigh It Up baking 29

16 Carrot & Walnut Slice with Maple Cream Icing SerVES 28 Pumpkin, Ginger & Maple Scones SerVES 16 A healthier version of the scone made famous in the 70 s by Flo Bjelke-Petersen. We love it served with fig jam. ¾ cup plain flour 1 cup wholemeal flour ½ tsp salt ¼ tsp ground nutmeg 2 tsp baking powder ½ tsp soda bicarbonate 200g finely grated pumpkin 125g crystallized ginger 3 tbs oil 3 cup buttermilk 2 tbs maple syrup Energy: 503kJ (120 Cals) Protein: 1.9g Fat: 3.8g (Sat 0.5g) Fibre: 1.6g Carbs: 20g (Sugar 9g) Preheat oven to 205 C and line a baking tray with baking paper. In a food processor, blend flours, salt, nutmeg, baking powder, bicarb, pumpkin and ginger to a crumb. Whisk together oil, buttermilk, maple syrup and add to flour mixture, pulsing until the dough just comes together. Turn dough onto a lightly-floured board and knead very gently until mixture comes together. Don t over mix, as this is the secret to light and fluffy scones. Roll to about 1.5 cm thick and using a scone cutter or small glass, cut out 16 scones. Place on tray and bake for minutes or until lightly browned. Serve with low-sugar jam and low-fat cream cheese. Dry ingredients: 1 cup rolled oats 1 cup plain flour 1 cup wholemeal flour 2 tsp ground cinnamon 1 tsp ground ginger ½ tsp ground nutmeg ¼ tsp ground cardamom 1 tsp soda bicarbonate ½ tsp baking powder ¼ tsp salt 1 cup grated carrot 75g chopped walnuts Wet ingredients: 3 eggs ½ cup brown sugar 3 cup oil 150g chopped dried apricots juice and zest of an orange 2 tsp vanilla extract Icing: 250g low fat cream cheese 4 tbs maple syrup 2 tsp agar powder Preheat oven to 160 C. Line the base of a 18 x 32 cm baking tray with baking paper and spray the sides with oil. Sift all dry ingredients (except carrot and walnuts) into a large bowl, adding back husks from wholemeal flour. Mix well and stir through carrot and walnuts. Blend together wet ingredients, leaving apricots a little chunky, and add to dry mixture, mixing well. Pour into prepared tray and bake for 20 minutes or until an inserted toothpick comes out clean and slice is firm to the touch. Blend together cream cheese, maple syrup and agar and heat in a small saucepan, stirring continuously over low to medium heat until mixture begins to thicken. Remove from heat, cool for 5 minutes, then spread icing over cooled slice. Chill to set then cut into slices. Energy: 577kJ (138 Cals) Protein: 3.7g Fat: 5.8g (Sat 0.8g) Fibre: 1.9g Carbs: 17.8g (Sugar 8.4g) 30 Weigh It Up baking 31

17 BLUEBERRY & LIME BARS SerVES 24 Peach & Coconut Muffins SerVES 12 Base: 250g packet Shredded Wheatmeal biscuits ¾ cup rolled oats 2 tbs cocoa powder ¾ cup apple sauce (no added sugar) 2 tbs vegetable oil Preheat oven to 180 C. Line the base of a 28 x 18cm (approx) slice tin with baking paper, leaving a bit overhanging either end to make removing the slice easy. Spray exposed sides ¾ cup self-raising flour ¾ cup wholemeal self raising flour 1 tsp baking powder 8 tsp salt ½ cup shredded coconut plus 1tbs for topping 3 cup Natvia 2 eggs 3 cup vegetable oil 1 tsp vanilla extract 4 x 140g Goulburn Valley Peaches in natural juice, drained and juice reserved Preheat oven to 180 C and spray a 12 hole muffin pan with oil. Sift together the flours (adding back the husks from the wholemeal), baking powder and salt and combine with coconut and drained peaches in a medium bowl. Blend Natvia, eggs, oil, vanilla and juice from peaches and gently stir through the dry mixture. Pour batter into muffin tins, sprinkle with remaining coconut and bake for approximately minutes, or until an inserted toothpick comes out clean. filling: 300g frozen blueberries 2 medium red apples, cored and cut in 2cm pieces 2 cup water 1 lime, juiced & zested Topping: 2 cup wholemeal flour ¾ cup rolled oats 2 tsp cinnamon 1 tbs brown sugar 1 tsp vanilla with oil. To prepare base, whisk apple sauce and oil together. Break biscuits into a food processor, add oats and cocoa and pulse blend to form crumbs. Mix in apple sauce and oil and transfer mixture to the slice tray. Place another piece of baking paper over the top and firmly roll a glass over the top to press the mixture in and create an smooth top. Prick the base with a fork and bake for 10 minutes. Remove and let cool slightly. To prepare filling, heat blueberries, apple, water, lime zest and juice in a small saucepan, bring to a simmer and cook for minutes 2 cup apple sauce (no added sugar) or until apples have softened and liquid has Energy: 577kJ (138 Cals) Protein: 3.7g Fat: 5.8g (Sat 0.8g) Fibre: 1.9g Carbs: 17.8g (Sugar 8.4g) 2 cup hazelnuts, roughly chopped Energy: 556kJ (133 Cals) Protein: 2.5g Fat: 6g (Sat 1.3g) Fibre: 2.7g Carbs: 17g (Sugar 6.7g) evaporated. Cool for 5 minutes then spread over biscuit base. Combine topping ingredients in a small bowl and spoon evenly over top of the tart. Bake for minutes or until golden. Stand for 30 minutes before cutting into 24 pieces. 32 Weigh It Up baking 33

18 Pear & Ginger Muffins serves 12 Gluten 1½ cups gluten-free self-raising flour ½ cup buckwheat flour 1 tsp ground ginger 2 tsp gluten-free baking powder ½ cup soft brown sugar q cup rice or soy milk 3 cup vegetable oil egg replacer equivalent to 2 eggs (try Orgran No ) 2 ripe pears, cored and mashed Preheat oven to 180 C. Lightly spray or grease a 12-hole muffin tray. Sift flours, ginger and baking powder into a large bowl and mix in sugar. In a separate bowl, combine milk, oil and egg replacer and then mix in the mashed pears until well combined. Add to flour mixture and fold in gently until just combined. Spoon mixture evenly into cases filling q full. Bake for mins until a skewer inserted comes out clean. Leave for 5 minutes before turning out onto a wire rack. Energy: 841kJ (200 Cals) Protein: 2.2g Fat: 7.4g (Sat 1.1g) Fibre: 1.8g Carbs: 31.7g (Sugar 10.2g) 34 Weigh It Up baking 35

19 CAKE STALL MAKEOVERS Date & Brazil Honeycomb MAKES 15 Gluten 75 g brazil nuts 75g dates, chopped ¾ cup raw caster sugar 1 tbs honey 1 tbs golden syrup 1 tsp soda bicarbonate 100g dark chocolate Energy: 524kJ (125 Cals) Protein: 1g Fat: 5.5g (Sat 2.6g) Fibre: 1.2g Carbs: 19g (Sugar 18.7g) Line a slice tray and evenly scatter over nuts and dates. Place sugar, honey, golden syrup and 1 tablespoon water in a medium sized saucepan. Bring to the boil and continue to cook for 10 minutes. Remove from heat and working quickly, sift in soda bicarbonate. Mixture will foam up and double in size. Immediately pour over nuts and dates and set aside to cool. Heat chocolate in a bowl over a saucepan of boiling water until melted. Transfer to a small plastic bag, snip corner and pipe diagonally across the honeycomb. Allow to cool then cut into 15 pieces. 36 Weigh It Up baking 37

20 Chocolate & Pear Brownies MAKES 25 Popcorn & Sunflower Seed Brittle Makes 24 Gluten Gluten 120ml vegetable oil Preheat oven to 160 C. Lightly grease an 18cm 1 cup raw caster sugar Line the base of a baking tray with baking 200g dark chocolate, in pieces square cake tin and line the base with baking ¼ cup golden syrup paper and spray the exposed sides with oil. 3 cup cocoa powder, sifted ¾ cup Natvia 1 teaspoon vanilla extract 2 cup apple puree ¾ cup gluten-free flour, sifted 1 cup diced pear paper, overlapping the sides. Put oil and chocolate into a saucepan over low heat and stir until chocolate has melted and combined. Remove and set aside to cool slightly. Transfer to a large bowl. Add cocoa, Natvia and vanilla and mix to combine. Stir in apple puree and flour. Gently 1 tbs coconut oil 1 tsp vanilla extract ½ cup sunflower seeds 1 tbs flaxseeds 3 cups of popped popcorn Combine sugar, golden syrup and 4 cup water in a small saucepan over medium heat and stir constantly until sugar dissolves. Add oil and vanilla and continue to boil for about 5 minutes. To test if ready, drop a teaspoon of mixture into a glass of cold water and see if it sets into a hard brittle toffee. Energy: 497kJ (118 Cals) Protein: 0.7g fold in pear. Pour the mixture into the tin and bake for approx minutes or until the cake starts Energy: 306kJ (73 Cals) Protein: 1g Fat: 2.6g (Sat 0.9g) Fibre: 0.7g Carbs: 12g (Sugar 11.2g) Working quickly, add sunflower seeds, flax seeds and popcorn, stirring over heat until combined then pour into prepared tray and cool Fat: 8.2g (Sat 1.6g) Fibre: 1.1g Carbs: 11g (Sugar 4.5g) to come away from the sides of the tin. Cool in the tin and then refrigerate for a couple of hours for minutes. Break into approximately 24 pieces. before cutting into squares. Dust with pure icing sugar before serving if desired. 38 Weigh It Up baking 39

21 Chocolate Peanut Butter Fudge Slice MAKES 24 Choc Chip Cookies MAKES 30 ½ cup oil ½ cup brown sugar 1 egg 1½ tsp vanilla extract ½ cup goji berries ¾ cup plain flour ½ cup wholemeal flour ½ tsp soda bicarbonate Pinch of salt 1 cup rolled oats ½ cup dark choc chips Energy: 421kJ (101Cals) Protein: 1.5g Fat: 5.3g (Sat 0.9g) Fibre: 0.9g Carbs: 12.2g (Sugar 4.9g) Preheat oven to 180 C and line two baking trays with baking paper. Beat oil and sugar until smooth and creamy in a medium sized bowl. Process egg, vanilla and goji berries to break up the berries and beat into oil/sugar mixture. Sift flours, bicarb and salt over creamed mixture, add oats and choc chips and mix well until combined. Measure level tablespoons of mixture and with damp hands roll into balls and place on baking tray. Flatten gently with a fork to make a 6cm cookie and bake for minutes. Cool for 5 minutes before transferring to a wire rack to cool completely before storing. 250g packet Shredded Wheatmeal biscuits ¾ cup quick oats ¾ cup no added sugar apple sauce 395g tin skim condensed milk pinch of salt 100g peanut butter 100g unsalted peanuts, roughly chopped 100g dark chocolate for melting 2 tbs skim milk yoghurt piping bag or small freezer bag or snap lock bag Preheat oven to 180 C. Line the base of a 28 x 18cm (approx.) slice tin with baking paper, leaving a bit overhanging either end to make removing the slice easy. Spray the exposed sides with oil. Break biscuits into a food processor and pulse blend to form crumbs. Combine with oats and apple sauce and transfer pastry to the slice tray. Place another piece of baking paper over the top and firmly roll a glass over the top to press the mixture in and create a smooth top. Bake for 25 minutes, remove from oven and will stick and burn, until it thickens and has become a golden colour. Add peanut butter and a pinch of salt and stir over low heat to combine. Spread this mixture evenly over the cooled base and scatter over peanuts, pressing them into the fudge. Melt chocolate pieces in a small bowl (non plastic) over a saucepan of simmering water, stirring to speed up the process. Be sure the bowl with chocolate doesn t come into contact with boiling water. Add yoghurt, 2 teaspoons at a time and stir to combine. Place chocolate mixture in piping bag and pipe the chocolate mixture in diagonal zig zags over the slice. Refrigerate for an hour to set. Then cut into 6 x 4 slices to make 24 pieces. Energy: 753kJ (180 Cals) Protein: 5.5g Fat: 7.5g (Sat 3g) Fibre: 2.2g Carbs: 22.8g (Sugar 15.6g) set aside to cool. Place condensed milk in a small saucepan and cook over low heat, stirring continuously or it 40 Weigh It Up baking 41

22 Coconut Chia Shortbread MAKEs 24 Gluten ¾ cup brown rice flour 3 cup cornflour 3 cup coconut flour 1 tsp xanthum gum 1 lime, zested ½ cup raw caster sugar ½ cup extra virgin coconut oil, softened 1 tbs chia seeds, soaked in 1 tbs water for 5 minutes Energy: 429kJ (102Cals) Protein: 0.7g Fat: 7.2g (Sat 6.5g) Fibre: 0.3g Carbs: 9.6g (Sugar 3.5g) Preheat oven to 170 C. Spray six mini tart tins with oil. Sift flours and xantham gum into a medium bowl and stir through zest. Whisk sugar and oil together until creamed and then whisk in soaked chia seeds. Add to flours and combine to form a ball of dough, knead gently on a lightly-floured board and divide into 6 equal portions. Wrap in cling film and chill for 15 minutes. Press dough into prepared tins, smoothing the surface with the back of a spoon, then score the top into four even pieces. Don t cut all the way through, just the surface, this will make cutting later easier. Prick each piece with a fork. Bake minutes or until golden. Remove from oven and cool before removing from tins. 42 Weigh It Up