Low Sugar Recipes | Natvia

Feel-good recipes that are quick to prep and impossible to resist

HOW TO BAKE WITH

Baking with Natvia is easier than you think . Our natural sweeteners swaps right into your favourite recipes, so you get to sweeten your day without compromising on your health or the flavours

Low glycemic index

Keto friendly

Almost zero calories

kcal

The golden rule

2/3 teaspoon of Natvia = 1 teaspoon of sugar

Click the guide below for our interactive sugar converter

Things to Know Before You Bake 4

1. Moisture matters.

Natvia doesn’t hold moisture the same way sugar does . Add a splash more liquid, or boost with yogurt, applesauce or an extra egg to keep things tender

2. Lower your oven temperature.

Reduce by 10 to 20 degrees Celsius . Natvia doesn’t brown like sugar so your bakes need a little less heat

3. Boost your flavour.

Pair Natvia with vanilla extract, cinnamon, citrus zest or almond essence for extra depth and richness .

4. Always taste as you go.

Everyone’s sweetness preference is different . Start with the conversion above and adjust to suit your taste .

Ready to bake? Every recipe in this book uses Natvia Find the full range at www.natvia.com

RISE & NOURISH

PANCAKES WITH TOFFEE APPLE PIE SAUCE

PREP: 10 minutes COOK TIME: 25 minutes SERVES: 3 - 4

INGREDIENTS

Pancake

• 175g all-purpose flour

• 3 eggs

1 tsp baking soda

• 1 tsp Natvia Gut Activation Sweetener

• 450ml whole milk

• Light-coloured olive oil for frying

Toffee Apple Sauce

60g butter

• 1/4 cup Natvia Gut Activation Sweetener

• 110ml heavy cream

• Pinch of sea salt

1 large apple, chopped

INSTRUCTIONS

1 In a large bowl, whisk together milk, eggs and sweetener until combined

2 Sift in flour and baking soda, add a small splash of oil and whisk until smooth Set aside to rest

3 Melt butter in a small saucepan over low heat until browned, about 5 minutes

4 . Stir in sweetener, cream and salt until combined . Simmer over very low heat for 15 minutes without stirring

5 Add chopped apple, stir through and set aside

6 Heat a large non-stick pan over medium heat and lightly grease Pour in a small amount of batter, swirling to spread evenly

7 Cook until edges lift and peel away, then flip and cook briefly on the other side Repeat with remaining batter

8 Serve warm with toffee apple sauce

TIPS

The toffee sauce keeps in the fridge for up to 3 days

Reheat gently and it’s just as good the second time around

HEALTH DATA

Serving size: 300g

Carbs: 60g | Protein: 13g | Fats: 29gg | Energy kJ: 2087 82 | Calories: 499

PEAR & WALNUT WHITE CHOCOLATE OVERNIGHT OAT POTS

3 Heat up the coconut oil and add the pears and walnuts; cook for 5 minutes on medium heat Add in the Natvia and cinnamon/ginger towards the end and stir to coat Set aside to cool

4 Spoon the pears and walnuts over each ramekin generously then chill in the fridge for at least 1 hour or overnight .

TIPS

Swap pears for whatever fruit is in season

Poached apple, mango or fresh berries all work beautifully

HEALTH DATA

Serving size: 240g

Carbs: 45g | Protein: 10g | Fats: 15g | Energy kJ: 1058 | Calories: 252

CHOCOLATE PEANUT BUTTER NO-BAKE COOKIES

PREP: 10 minutes CHILL TIME: 30 minutes MAKES: 25

INGREDIENTS

• 1/2 cup unsalted butter

• 1/3 cup Natvia Gut Activation Sweetener 1/2 cup milk

• 1/4 cup Natvia Relax Rich Hot Choc powder

• 3/4 cup creamy peanut butter

• 1 tsp vanilla extract

3 cups whole rolled oats

INSTRUCTIONS

1 Line two baking sheets with parchment paper

2 Melt butter in a medium saucepan over medium heat Add sweetener, milk, and Relax Hot Choc powder and whisk until smooth . Bring to a rolling boil and maintain for 2 minutes

3 Remove from heat Stir in peanut butter and vanilla until smooth, then add oats and mix until well combined

4 Scoop onto prepared baking sheets using a 2-tablespoon scoop, flattening slightly if desired

5 Chill in the refrigerator for at least 30 minutes to firm up

TIPS

Store in an airtight container in the fridge for up to 1 week, or freeze for up to 3 months

HEALTH DATA

Serving size: One Cookie Carbs: 12g | Protein: 4g | Fats: 7g | Energy kJ: 435 | Calories: 104

THE GOOD BAKE

ORANGE FRANGIPANI LOAF CAKE

PREP: 15 minutes COOK TIME: 60 minutes SERVES: 8 - 10 FAMILY FRIENDLY

INGREDIENTS

Frangipani layer

• 100g melted butter

• 100g ground almonds

3 tbsp Natvia Natural Sweetener

• 1 egg

• 1 tsp almond extract

Cake

• 150g butter, softened

• 4 tbsp Natvia Natural Sweetener

• 3 eggs

• 150g self-raising flour

• 75g ground almonds

• Zest of 1 orange

• Handful of flaked almonds for topping

INSTRUCTIONS

1 Preheat oven to 160°C and line a loaf tin .

2 Mix all frangipani ingredients together to create an almond paste batter Set aside

3 Cream butter and sweetener together until pale and fluffy

4

. Beat in eggs one at a time until fully combined

5 Sift in flour, add ground almonds and gently fold in

6 Stir through orange zest

7 Spoon half the cake batter into the tin, followed by half the frangipani mixture Repeat layers, finishing with frangipani on top .

8 Scatter flaked almonds over the surface

9 Bake for 60 minutes until golden and set through

10 Cool slightly before slicing

TIPS

Try it with lemon zest instead of orange for a sharper, brighter flavour profile

HEALTH DATA

Serving size: One Slice

Carbs: 25g | Protein: 7g | Fats: 31g | Energy kJ: 1535 | Calories: 367

PREP: 30 minutes

INGREDIENTS

PEAR & MISO CARAMEL TARTE TATIN

COOK TIME: 50 minutes

• 5–8 ripe pears, firm but ripe

• 1/2 cup salted butter

• 3/4 cup Natvia Gut Activation Sweetener

• 1 tbsp white miso paste (optional)

• 1/2 cup water

• 1 sheet puff pastry

• Pinch of flaky sea salt

SERVES: 6 - 8

• Optional: 1/2 tsp vanilla extract or ground cardamom

INSTRUCTIONS

1 Preheat oven to 190°C Peel pears, halve and core

2 In a 12-inch oven-safe skillet, melt butter over medium heat . Add sweetener and water, stirring occasionally until melted into a syrupy base

3 Whisk in miso paste and sea salt until smooth Simmer gently for 8–10 minutes until slightly thickened and golden

4 . Place pears cut-side down into the skillet, fitting tightly Bake uncovered for 20 minutes

5 Roll out puff pastry just larger than the skillet Lay over pears, tucking edges around them

6 Return to oven and bake for 30–35 minutes until pastry is puffed and golden

7 Let rest for 5 minutes, then invert confidently onto a serving plate

8 Serve warm with Greek yogurt, crème fraîche or sugar-free vanilla ice cream

TIPS

Invert while still hot If you wait too long the caramel sets and sticks

Have your serving plate ready before you pull it from the oven The miso is optional but highly recommended It adds a subtle savoury depth that makes the sweetness feel more complex and interesting

HEALTH DATA

Serving size: One Slice

Carbs: 21g | Protein: 1g | Fats: 14g | Energy kJ: 861 | Calories: 206

LEMON SLICE

PREP: 10 minutes CHILL TIME: 2 hours (or 30 minutes in the freezer)

INGREDIENTS

Base

• 1 1/2 cups almond flour

• 1/3 cup unsweetened shredded coconut

• 1/4 cup melted butter or coconut oil

• 1/4 cup Natvia Natural Sweetener

• 1 tsp vanilla extract

• 1 tbsp lemon juice

• Zest of 1 lemon

Lemon filling

• 1/2 cup cream cheese, softened

• 1/4 cup butter, softened

• 1/4 cup Natvia Natural Sweetener 1/4 cup fresh lemon juice

• Zest of 1–2 lemons

• 1/2 tsp vanilla

Optional glaze

• 1/3 cup powdered Natvia

• 1–2 tbsp lemon juice

INSTRUCTIONS

1 Line a 20x20cm slice tin Mix base ingredients together until combined and press firmly into the tin Chill while making the filling

2 Beat cream cheese and butter until smooth Add sweetener, lemon juice, zest and vanilla Whip until fluffy and pale

3 Spread evenly over the chilled base

4 Mix glaze ingredients if using and drizzle or spread lightly over the filling

5 Refrigerate for at least 2 hours or freeze for 30 minutes Slice into squares

6 Store in the fridge for 1 week or freezer for 2 months

TIPS

Press the base firmly and evenly A flat, compact base sets better and makes for cleaner slices

HEALTH DATA

Serving size: One Square

Carbs: 4g | Protein: 3g | Fats: 13g | Energy kJ: 581 | Calories: 139

BITE SIZED JOY

PREP: 15 minutes

LEMON MADELEINES

CHILL TIME: 30 minutes Cook time: 10–12 minutes

MAKES: 12

INGREDIENTS

• 110g extra virgin olive oil

2 large eggs, room temperature

• 1/2 cup Natvia Gut Activation Sweetener

• 2 tsp lemon zest

• 1 tsp pure vanilla extract

• 115g sifted gluten-free flour

• 1/2 tsp baking powder

• 1/8 tsp sea salt

INSTRUCTIONS

1 Beat eggs and sweetener on high speed for at least 5 minutes until thick and pale

2 Add lemon zest and vanilla, beating until combined .

3 In a separate bowl, whisk flour, baking powder and salt

4

. Gently fold dry ingredients into the egg mixture using a silicone spatula

5 Stir in olive oil until batter is smooth, silky and glossy

6 Cover and chill in the fridge for 30 minutes Preheatoven to 175°C

7 Brush madeleine tray generously with melted butter

8 Spoon one generous tablespoon of batter into the centre of each mould

9 Bake for 10–12 minutes until golden, puffed and just set

TIPS

10 Finish with a light sprinkle of sea salt and extra lemon zest

Do not skip the chill time Resting the batter is what gives madeleines their signature hump and light, airy texture Eat them the same day for the best texture They are at their most magical still slightly warm from the oven

HEALTH DATA

Serving size: One Madeleine

Carbs: 15g | Protein: 2g | Fats: 10g | Energy kJ: 539 | Calories: 129

COCONUT CREAM CHOCOLATE MOUSSE

PREP: 10 minutes CHILL TIME: 1-2

INGREDIENTS

• 1 can (400ml) full-fat coconut milk, chilled overnight

• 200g dairy-free dark chocolate

• 2–3 tbsp Natvia Gut Activation Sweetener (adjust to taste)

• 1 tsp vanilla extract

• Pinch of salt

INSTRUCTIONS

1 Open the chilled can carefully and scoop out the thick coconut cream that has risen to the top into a bowl Reserve the watery liquid for smoothies

2 Gently melt the dairy-free dark chocolate using a double boiler or microwave in short bursts Let cool slightly

3 Using a hand or stand mixer, whip the coconut cream until light and fluffy, about 2–3 minutes

4 . Slowly add the melted chocolate, Natvia sweetener, vanilla, and salt while continuing to whip gently until smooth and combined

5 Spoon the mousse into serving dishes and refrigerate for at least 1–2 hours to set and thicken

6 Garnish with fresh berries or shaved dairy-free chocolate (optional) and enjoy

TIPS

Chill your coconut milk can overnight — this is key to getting a thick, whippable cream that holds its shape

HEALTH DATA

Serving size: 150g

Carbs: 27g | Protein: 5g | Fats: 41g | Energy kJ: 2054 | Calories: 491

HAZELNUT TOAST PIES

PREP: 5 minutes COOK TIME: 5-7 minutes

INGREDIENTS

3 tbsp Natvia Hazelnut Spread

• 3 slices of bread

• 1 egg

• 1 tsp milk

INSTRUCTIONS

1 Cut the crusts off 3 slices of bread to create a soft base

2 Using the back of a spoon, gently press the centre of each slice to form a little pocket

3 Spoon 1 tablespoon of Natvia Hazelnut Spread into each pocket

4 Fold the bread over the spread and seal the edges tightly with a fork .

5 Brush the top of each pie with egg wash (1 egg whisked with 1 tsp milk) for a golden, crispy finish

6 Air-fry at 180°C for 5–7 minutes, or until perfectly golden and crispy

TIPS

Serve dusted with a little Natvia Sweetener for an extra café-style touch

HEALTH DATA

Serving size: 1 Toast Pie Carbs: 13g | Protein: 6g | Fats: 7g | Energy kJ: 698 | Calories: 167

THE SAVOURY EDIT

SWEET & SPICY BBQ TOFU

PREP: 10 minutes

COOK TIME: 15 minutes

INGREDIENTS

• 400g firm tofu, pressed and cut into small cubes

• 2 tbsp Natvia Brown Sweetener

• 2 tbsp tomato paste

• 1 tsp smoked paprika

1 garlic clove, minced

• 1/2 tsp chilli flakes (adjust to taste)

• 1 tbsp water

• Optional: 1/2 tsp soy sauce or a squeeze of lemon for extra depth

INSTRUCTIONS

1 In a bowl, whisk together Natvia Brown Sweetener, tomato paste, smoked paprika, garlic, chilli flakes, and water until smooth

2 Toss half of the sauce with the tofu cubes to coat evenly

3 Heat a non-stick pan over medium heat . Add the tofu and cook for 5–7 minutes, turning occasionally, until golden on all sides

4 Pour the remaining sauce over the tofu and cook for another 3–5 minutes, stirring gently, until the sauce thickens and evenly coats the tofu

5 Taste and adjust if needed — a tiny splash of soy sauce or lemon juice can lift the flavours

6 Serve warm with rice, quinoa, or a fresh salad

TIPS

Press your tofu well before cooking The drier it is, the crispier it gets

Wrap it in a clean towel and press for at least 15 minutes

Short on time? Air fry the tofu at 200°C for 12 minutes instead of pan frying for extra crunch with less effort

HEALTH DATA

Serving size: 161g

Carbs: 17g | Protein: 22g | Fats: 12g |

Energy kJ: 924 | Calories: 221

STICKY SOY & CHICKEN WINGS

10 minutes

TIME: 30 minutes (optional)

TIME: 25 minutes

INGREDIENTS

• 4 chicken thighs, skin on

• 3 tbsp soy sauce

1 1/2 tbsp Natvia Brown Sweetener

• 1 garlic clove, minced

• 1 tsp fresh grated ginger or 1/2 tbsp ginger powder

1 tsp sesame oil (optional, for aroma)

• 1 tbsp water

• 1 tsp rice vinegar or lime juice (optional, to balance sweetness)

Pinch of black pepper

• Optional garnish: sliced spring onion, sesame seeds

INSTRUCTIONS

1 In a bowl, mix soy sauce, Natvia Brown Sweetener, garlic, ginger, sesame oil, water and vinegar or lime juice until the sweetener dissolves This is your marinade and glaze

2 Optional: marinate chicken for 30 minutes for deeper flavour

3 Heat a non-stick pan over medium heat Place chicken thighs skin-side down and cook for 8–10 minutes until golden and crispy

4 Flip the chicken, pour the marinade over, reduce heat to low, cover and cook for 10–15 minutes until cooked through and the glaze thickens into a sticky, glossy coating

5 Taste the glaze and adjust if needed — extra soy for saltiness, extra Natvia for sweetness

6 Serve with steamed vegetables, cauliflower rice or your choice of sides Garnish with spring onions or sesame seeds

TIPS

Skin on is the secret Cooking skin-side down first renders the fat and gives you that golden, crispy finish that makes this dish This is a meal prep winner Make a double batch and store in the fridge for up to 3 days The glaze gets even better overnight

HEALTH DATA

Serving size: 285g

Carbs: 5g | Protein: 44g | Fats: 44g | Energy kJ: 2485 | Calories: 594

SWEET & SPICY CAULIFLOWER BITES

PREP: 15 minutes COOK TIME: 30 minutes

INGREDIENTS

Cauliflower base

• 1 medium cauliflower, cut into bite-sized florets

• 2 tbsp olive oil

• 1 tsp smoked paprika

1/2 tsp ground cumin

1/2 tsp garlic powder

• Salt and pepper to taste

To serve

• Fresh coriander or parsley, chopped

Toasted sesame seeds

Dollop of natural yogurt or tahini

Glaze

• 2 tbsp orange juice, freshly squeezed preferred

1 tbsp tamari or soy sauce

1 tsp apple cider vinegar

• 1–2 tsp Natvia Gut Activation Sweetener, adjust to taste

• 1/2 tsp chilli flakes, adjust heat to taste

• 1 tsp grated fresh ginger (optional)

1 tsp toasted sesame oil (optional)

INSTRUCTIONS

SERVES: 2 - 3

TIPS

1 Preheat oven to 200°C and line a baking tray with parchment paper

2 Toss cauliflower florets with olive oil, smoked paprika, cumin, garlic powder, salt and pepper until evenly coated

3 Spread in a single layer on the tray Roast for 25–30 minutes, turning halfway, until golden and slightly crispy on the edges

4 While roasting, mix orange juice, tamari, vinegar, Natvia, chilli flakes and optional ginger and sesame oil in a small bowl

5 Once roasted, drizzle the glaze over the warm cauliflower and toss gently to coat

6 Top with fresh herbs, sesame seeds and a dollop of yogurt or tahini to serve

Do not overcrowd the tray Give each floret space to roast rather than steam Use two trays if needed for the best crispiness

Serve it two ways: as a side dish alongside grilled protein, or as a snack with tahini or natural yogurt for dipping

HEALTH DATA

Serving size: 312g

Carbs: 17g | Protein: 12g | Fats: 12g | Energy kJ: 895 | Calories: 214

THE FEEL GOOD SIPS

PREP: 5-7 minutes

MONT BLANC COFFEE

INGREDIENTS

Cold brew base

• 100ml cold brew coffee

1–2 tsp Natvia Gut Activation Sweetener, to taste

Citrus syrup

Zest of 1 orange

• 1 tbsp Natvia Gut Activation Sweetener

• 1 tsp warm water

Aerated cream topping

60ml plant-based whipping cream (oat, coconut or lactose-free dairy)

• 1/2 tsp vanilla extract or orange blossom water (optional)

• Pinch of grated nutmeg

INSTRUCTIONS

1 In a small bowl, combine orange zest and sweetener Press zest into sweetener to release the oils water and stir to form a syrup

2 Mix cold brew with citrus syrup Stir well and pour over ice in a chilled glass

3 Whisk cream with vanilla or orange blossom water and nutmeg until thick but pourable

4 Gently spoon cream over the back of a spoon to float on top of the cold brew

5 Garnish with freshly grated orange zest and a sprinkle of nutmeg

TIPS

Make a bigger batch of the syrup and keep it in the fridge for up to a week You are two minutes away from a café-quality drink any time

HEALTH DATA

Serving size: 1 drink

Carbs: 5g | Protein: 1g | Fats: 21g | Energy kJ: 887 | Calories: 212

RELAX CHOCOLATE SMOOTHIE

PREP: 5 minutes TOTAL TIME: 5 minutes SERVES: 1

INGREDIENTS

• 1 large frozen ripe banana

• 1–2 tbsp Natvia Relax Rich Hot Choc powder

• 2 tbsp creamy natural peanut butter

• 1/2 cup milk of choice

Optional add-ins

• Flaxseed meal

• Chia seeds Natvia Natural Sweetener

INSTRUCTIONS

1 Add all ingredients to a blender

2 Blend on high for 1–2 minutes or until smooth and well combined

3 Start with 1 tbsp of Relax Hot Choc powder, adding more if you prefer a stronger chocolate flavour Add extra milk to thin if needed

TIPS

Freeze peeled bananas in advance for an instantly thick, ice-cream-like texture every time

HEALTH DATA

Serving size: 1 drink

Carbs: 47g | Protein: 15g | Fats: 20g | Energy kJ: 1686 | Calories: 403

ICED EARL GREY MATCHA LATTE

PREP: 10 minutes TOTAL TIME: 15 minutes

INGREDIENTS

Earl Grey syrup

• 3 Earl Grey tea bags

• 1 cup hot water

• 1/2 cup Natvia Gut Activation Sweetener

Matcha latte

• 1 tsp matcha powder

• 2 tbsp Earl Grey syrup, or to taste

• 1/2cup cold milk of choice Ice cubes

INSTRUCTIONS

1 Steep Earl Grey tea bags in 1 cup hot water for 5–7 minutes until robust Remove bags

2 While still hot, stir in sweetener until fully dissolved Allow to cool This is your syrup concentrate

3 In a glass, whisk matcha with a splash of water until smooth You can also shake it in a jar or use an electric whisk

4 Add 2 tbsp of Earl Grey syrup, pour in milk and stir well

5 Add ice cubes and serve immediately

6 Syrup keeps in the fridge for up to 1 week Use 2–3 tbsp per drink .

TIPS

Whisk your matcha with a small amount of water first before adding anything else This prevents clumping and gives you a smooth, lump-free result The syrup makes enough for multiple drinks Batch it at the start of the week and your afternoon ritual takes under 2 minutes

HEALTH DATA

Serving size: 1 drink

Carbs: 5g | Protein: 4g | Fats: 2g | Energy kJ: 276 | Calories: 66

READY TO MAKE THESE RECIPES AT HOME?

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