Christmas Kitchen
Equal at a Glance
About Equal and Diabetes
Contents
3
Equal At A Glance
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.
4
Chocolate Mince Pies
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!
5
Gingerbread Wreath
Cooking with Equal
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
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.
13
Bruschetta
14
Roasted Tomato & Apple Chutney
15
Christmas Punch
Recipes
For more information on our current range, please visit:
www.equalchoice.com.au/products
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.
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: www.equalchoice.com.au/kitchen.
*Note: The recipes in this Christmas cookbook
have been approved to meet the nutritional
guidelines of Diabetes NSW.
BakingTip
One cup of Equal Spoonful
is equal to one cup of sugar
1 tsp of Equal
spoonful
1 Tbsp of Equal
spoonful
1 tsp of sugar
1 Tbsp of sugar
1 cup
of Equal
spoonful
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.
Chef ’s Tip
● 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.
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 20-25 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:
532.1 kJ,
244.31
Protein
kJ, Protein
3.0 g, Fat
1.24
total
g, Fat
4.6total
g (Saturated
1.81g Carbohydrates
fat 0.4 g), Carbohydrates
9.23g, Sugars 17.4
3.46g,g,
Sugars 10.2 Dietary
g, Dietary
Fibre
Fibre
0.37g,
2.7 g,
Sodium:
Sodium94.77
51.4 mg
4
Per Serve: 368.5 kJ, Protein
g, Fat
total Protein
2.9 g, (Saturated
0.6g),
Per 1.7
Serve:
237kJ,
1.5 g, Fat fat
total
3.3gCarbohydrates
Carbohydrates14.5
4.1g,g, Sugars 3.5 g, Dietary
Fibre 0.6 g, Sodium 90.7 mg. Excludes
icing,
writing7mg
icing and extra Equal for dusting
Dietary fondant
Fibre 0.8g,
Sodium:
5
White Christmas
Prep: 15 mins | Cooking: 5 mins + 4 hrs cooling | Serves: 24
1 ½ cup rice bubbles
½ cup skim milk powder
½ cup desiccated coconut
100g glace cherries, chopped
(multi coloured)
1 cup EQUAL SPOONFUL
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.
Prep: 10 mins | Cooking: nil | Serves: 36
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.
4.Spoon mixture into prepared tin, and refrigerate for 4 hours
or until firm. Cut into squares and serve.
Per Serve: 336.5 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
6
Rum & Raisin Balls
Per Serve: 246.5 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
7
Festive Fruit Bread
Ginger Moments
Prep: 30 mins | Cooking: 35-40 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 35-40 minutes or until golden brown.
Per Serve: 448.8 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
8
1 cup plain flour
½ cup self-raising flour
1 cup EQUAL SPOONFUL
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
1. Preheat oven to 180°C. Line 3 oven trays with baking paper.
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
4.Once biscuits have cooled, sandwich biscuits together with a
little filling. Serve.
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 12-15 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.
Energy 197.7 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
9
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
1 cup EQUAL SPOONFUL
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
Cooking oil spray, to grease
200g packet lattice biscuits
½ cup custard powder
4 cups skim milk
1 cup EQUAL SPOONFUL
2 Tbsp vanilla extract
2 Tbsp fresh passionfruit pulp
1 Tbsp cornflour
Extra 1 Tbsp EQUAL
SPOONFUL
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.
Per Serve: 367.8 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
10
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: 364.9 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
11
Turkey Roulade with
Sourdough Apple Stuffing
Bruschetta
Prep: 1 hour | Cooking: 1 hour | Serves: 12-14
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.
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.
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.
Per Serve: 1175.9 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
12
Per Serve: 723.7 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 143.8 mg
13
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
1 cup EQUAL SPOONFUL, 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.
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
14
1 cup EQUAL SPOONFUL
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: 308.3 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
15
EQUAL. Australia’s number one sweetener.
GET SWEET SMART. FOR MORE INFORMATION ON OUR PRODUCTS AND RECIPES
VISIT OUR WEBSITE AT WWW.EQUALCHOICE.COM.AU.
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.