By Annette Sym - Symply Too Good with Annette Sym

Transcription

Enjoy the festive season the healthy SYMPLY TOO GOOD TO BE TRUE way
By Annette Sym
DISCOVER THE MANY WAYS YOU CAN CONNECT WITH
ANNETTE SYM FOR TIPS, NEWS AND MOTIVATION:
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INDEX
Annette’s Welcome
4
Moving More Than Your Fork on the 25th
16
Entertaining At Home
5
Pet Safety at Christmas Time
17
Christmas Party Planning
9
Healthy Christmas Gift Ideas
18
Christmas Fare
10
The Healthy You for the New Year
20
Strategies for the Festive Season
13
RECIPES by Annette Sym
Mexican Dip
22
Mango Trifle
28
Roast Turkey With
Cranberry Sauce
23
Tropical Christmas Cake
29
Baked Vegetables
24
Fruit Mince Pies
30
Pear and Walnut
Salad
25
Gingerbread Men
31
Christmas Pudding
26
Yule Time Muffins
32
Festive Ice-Cream
Pudding
27
Marshmallow And Fruit
Bubble Bar
33
This eBook has been produced by Annette Sym, Symply Too Good Pty Ltd
ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA.
Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form
without prior authorisation from the author. For more information visit www.symplytoogood.com.au. 3
ANNETTE’S WELCOME
Christmas is a special time of the year when goodwill is everywhere but
willpower is something that we often lack over the Christmas period. If you
want to avoid gaining weight at this time of year then having a plan on how
to keep yourself on track is a good way to go. Christmas Day normally
involves eating all day long, and often leaves us feeling uncomfortable by
the end of the day with a bulging belly.
The many celebrations leading up to Christmas can be one of the most
challenging times for slimmers. With all the parties, eating and drinking
more than you normal would means temptation, temptation, temptation!
I created this eBook to help you stay on track and enjoy the Christmas
period but without paying too high a price on the scales. It’s packed with
loads of tips and “survival strategies” and also some delicious and healthy recipe suggestions, healthy
gift ideas and lots more. Think of it as a festive stocking full of goodies just for you!
Back in 1992 when I was in the process of losing my excess 35 kilos I
was so focused on reaching my goal weight that I even managed to
keep losing weight through the Christmas period. I know this can be a bit
daunting for some and I’m not asking you to be a saint over Christmas
but if you can be as healthy as possible and have the plan to focus on
maintain your weight through December then that is an achievable goal
to have. This is much better than letting go completely and packing on
those extra kilos. If I can do it so can you.
This eBook is my Christmas gift to you and I hope the information helps
you survive Christmas. Remember food is only a small part of the festive
season so have a positive attitude and with my ‘guilt free’ recipes you
can enjoy your favourite Christmas fare the SYMPLY TOO GOOD TO
BE TRUE way.
Wishing you all the joys of the season.
Annette before her
weightloss hitting the
scales at 100kg.
I wish you and your family a happy and healthy Christmas.
May all your dreams come true.
ENTERTAINING AT HOME
TAKE THE STRESS OUT OF COOKING CHRISTMAS LUNCH OR DINNER
Are you panicking about having to cook the Christmas
meal for your family and friends? It can be enjoyable but
also can be very stressful so here are some tips to
reduce the stress out of cooking your Christmas
lunch/dinner.
 The best way to get through all the tasks is to
delegate as much as you can. By sharing the
load you will be able to get more done, more
quickly. You aren’t a slave so why should you
have to do it all.
 Don’t do any recipes that you haven’t made before. You don’t want any surprises on the day so
use only your tried and tested recipes.
 If you want to make it as easy as possible you might find doing a buffet lunch the best option.
Everyone can contribute which will then make the load easier for you. Most people find a buffet
much more relaxing as well.
 Having said this if you want a sit down affair then get the kids to set the table and if possible get
your guest to be responsible for one of the courses such as entrée or dessert. It will be easier if
you do the main.
 Note how much I am encouraging the idea of others helping you. Don’t be afraid to ask as most
people are happy to contribute.
 Make a list of what you will be serving on the day and then do a shopping list. To help keep costs
down I recommend that you start shopping in November and buy a few non perishable items
each week.
 Bake and slice the meats the day before so on the
25th all you have to do is reheat in the microwave
and serve.
 Have a running sheet for the 25th. This way you
know when the roast has to go on and when to
prepare the salads etc.
 Mark on your calendar when you need to order
your ham, turkey or prawns so you don’t miss out.
 If after all this you decide that eating out is the way to go then make sure you book well in
advance, don’t leave this to the last minute as most restaurants book out quickly.
PREPARING A COLD MEAL FOR CHRISTMAS DAY
With our hot balmy days, many cooks are leaning more to a cold lunch for December 25th. Here are
some tips to help make this easy and healthy for that special day:
 Dry bake your turkey, pork and chickens as there is enough fat
in the meat. I always bake my meat the day before so that I
don’t have to worry about it on the day. Leave meat to cool
before slicing. You can always microwave the meat before
serving if you wish to take the chill off the meat but if you’re
having a cold buffet then you wouldn’t do this.
 Follow the tip for the pork crackling in the hot meal for
Christmas Day tips on next page.
 Seafood is a very popular choice at this time of the year and
low in fat so is ideal. Make sure you have a bowl for the prawn
shells and finger bowls with warm water to clean fingers. A
whole baked fish is a bit special and another option that can
be cooked the day before or in the morning of the 25th.
 Salads are a big part of a cold lunch I would suggest using my recipes as I have loads of
fabulous salads to tempt your visits but if you make your own then use low fat mayonnaise or no
oil salad dressings.
 Everyone loves my potato bake recipe from book 6 as it is really quick and easy. Make it the day
before so all you have to do is re-heat on the day. Otherwise I would suggest you make a potato
salad. I have two delicious potato salads in book 2 and book 4.
 Great extras to add to the buffet include: canned beetroot, sliced pineapple, boiled eggs, four
bean mix (canned), small hot dinner rolls and canned asparagus.
 If you don’t want a hot Christmas pudding then make my fabulous Festive Ice-cream Pudding. I
have included this recipe in the eBook for you. It’s a great way to be Christmassy but cool at the
same time. I would also include a tropical fruit platter for a cold buffet.
NEOFLAM VENN SQUARE ROASTING TRAY 34CM
The 34cm Neoflam Square Roasting Tray is a must
for any Christmas roast. The grooves in the base
allow the fat to drain away from the meat and
absolutely nothing sticks! This roasting tray is light
weight, non-stick, scratch resistant, eco-friendly,
funky, and comes with a LIFETIME WARRANTY.
We sell Neoflam cookware at the cheapest prices around and we include FREE POSTAGE
WITHIN AUSTRALIA. Available to purchase from www.symplytoogood.com.au
PREPARING A HOT MEAL FOR CHRISTMAS DAY
If you are the cook for the day and are planning on doing a
hot lunch for Christmas day then here are some tips to
help you serve up not only a tasty, scrumptious meal but a
healthy one as well that won’t leave you feeling guilty or
uncomfortable.
 If you are having roast pork then choose a lean
loin. If you want to have crackling remember it is quite high
in saturated fats and should be eating sparingly, but I know
it is Christmas so I don’t want you feeling deprived on this
special occasion. So to make a leaner version remove all
the crackling from the leg or loin, place crackling on a
separate baking tray, rub in a generous amount of cooking
salt, cook in a hot oven. Then using a spoon scoop out all
the fat under the crackling and discard.
 To roast either turkey or chicken the low fat way
just prick the skin in several places then place on a baking
tray that has been coated with cooking spray. Roast in the
oven for the time recommended. It is always a good idea to allow a roast to sit for 10 minutes once
cooked to allow the juices to go through the meat.
 Buy a lean leg of ham and cut as much fat as possible off it
when serving. Ham is high in sodium (salt) so eat sparingly
if you have diabetes, cholesterol or heart concerns.
 For low fat baked vegetables refer to the recipe included in
this eBook.
DIGITAL FOOD SCALES 5KG
A reliable set of digital kitchen
scales is an essential tool for
preparing Christmas recipes and
for accurately weighing and
measuring your ingredients.
 To make a low fat gravy either use Gravox low joule gravy
mix or make your own by using water, chicken or beef
stock powder and corn flour to thicken. To make a brown
gravy add a little Parisienne essence.
 Other recipes in my cookbooks that would be perfect for a
hot lunch would be Potato Bake Book 1 & Book 6,
Cauliflower Au Gratin Book 3, Beans & Bacon Book 4 &
Honey Carrots Book 3.
Available to purchase from
www.symplytoogood.com.au
 Do as much prep as possible the day before such as cook
the meats, peel and cut the vegetables (place in a large
bowl covered with water), make the gravy and white
sauces and set the table.
LEFTOVERS
If you’re like me and hate waste, then what do you do with those leftover slices of roast turkey or ham from
your Christmas feast? Christmas fare can be expensive so the last thing you want to happen is to be
throwing out smelly ham or mouldy Christmas pudding so I have some tips for you that might help:
LEFTOVER ROAST MEAT AND HAM
 A great way to use up all those odd bits of meat
is to chop up finely and make into fritters. Mix in
some finely chopped onion or shallots with an
egg white, enough milk to make mixture
spreadable and a little plain flour to hold mixture
together or if you want to follow one of my
recipes then my corn fritters in Book 3 are a
great way and delicious with diced left over ham.
 Leftover turkey and chicken in quiches or curries
such as my Curry in a Hurry from book 5 or
Chicken in a Hurry book 1 for those who don’t
like curries.
 Left over roast pork is great diced and made into sweet and sour pork. Remember cooked meat
freezes really well.
LEFTOVER BAKED VEGETABLES
 Cut into large chunks, add to a salad for a roast vegetables salad or combine with couscous and
salad dressing for a tasty salad or what about making some bubble and squeak.
LEFTOVER CHRISTMAS PUDDING
 You can dice and fold through cooked apple and serve heated with custard.
 Make a trifle using diced pudding instead of sponge cake at the base of the trifle. Top with a little
rum then add some fresh cherries or strawberries. Pour low fat custard on top then top with red or
green jelly (set jelly first then mash with fork then spoon over top). A great Christmas trifle.
 You can freeze Christmas pudding so that in 3 months time you can enjoy having something so
special long after Christmas has been forgotten. Make sure you put the date you froze the pudding
on the container lid, it should last 3 months frozen.
LEFT OVER LOLLIES AND CHOCOLATES
 As people leave on Christmas day be generous and give then little bags of
goodies so that you aren’t left with bags of leftover treats to be tempted
with the next day.
 Leftovers can be dangerous for those who have been following a slimming
program so throw out whatever is left! You have worked hard all year to be
healthy so why blow it now.
 In one of my tips on page 10 I mention about only buying small bags of
these types of Christmas goodies. Now you know why, as you will have
wasted money and are now left with all these temptations.
CHRISTMAS PARTY PLANNING
Food can be a real issue for some and at Christmas time food is everywhere you look making it difficult to
keep willpower strong and in control. A slimmer can feel vulnerable or weak at times and Christmas is no
exception with temptation surrounding us in the lead up to Christmas day. Faced with bowls of chocolate
coated nuts, cashews, platters of nibblies, cake and mince pies everywhere means you have to be firm
and committed more than ever.
I understand that it may be a very trying time for some, which
can in turn push any committed slimmer to the edge. If you are
attending an event you may feel the situation is out of your
control, but here I will show you how to keep in control and
continue being that healthy person no matter how many parties
are on your calendar. Remember that food is only ONE PART of
the festivities. Don’t let Christmas be the reason for you giving up
and putting back all the weight that you worked so hard to lose.
This is such a fun and magical time of the year, so let’s be happy
and enjoy what this season has to offer. Here are some tips
when out celebrating:
 Firstly remember you are the one in control of what you eat, how much you eat and when you eat.
Make the decision right now to make wise, healthy choices.
 Beware of the following party food on offer: anything deep fried or greasy finger food, party pies
and sausage rolls, creamy or oily dips, bowls of nuts and chips, and cheese platters.
 Healthier options are: fresh prawns and seafood, sushi platters, vegetable based dips such as
salsa and crudités, chicken, meat or prawn kebabs, mini meatballs, sandwiches and fruit platters.
 Stick with what you have been doing up until now and if you have a Christmas lunch function to
attend then make your dinner a smaller and lighter meal. Avoid having two big meals a day.
 Make one of my low-fat recipes and take the dish along to the function so you get to eat healthily
and still enjoy the event. For example I sometimes take a batch of Yule Time Muffins or Mince Pies
or one of my Christmas cakes from book 2 or my Mexican dip which everyone loves!!!
 For Christmas parties at restaurants, the best tip is to order 2 entrée size meals and a side salad.
 Avoid high fat extras such as garlic bread and oily dressings on salads.
 Minimise how much alcoholic drinks you consume; they’re laden
with sugar and calories. Instead hydrate with mineral water, diet
soft drinks or have a white wine spritzer or light beer, much
better than full strength. Water is the best drink of all.
 Remember that Christmas parties are not all about eating and
drinking, the focus should be on catching up and celebrating with
others.
 Think of how much better you’ll feel after Christmas if you
haven’t overindulged in the weeks before. YOU CAN DO IT!!
CHRISTMAS FARE
A GUIDE TO THE RIGHT CHOICES
If you don’t want to gain weight at this time of the year, then I
suggest that you don’t put too much temptation in your way. I
remember when I was losing my weight I spoke to my family about
how challenging this time of the year was for me and they were
more than happy to cut down on the junk food, as most people
don’t want to overeat and gain weight anyway.
By now you have probably started thinking about what sort of food
you are going to buy for Christmas. If you leave it too late then the
stores might sell out, and you could risk not having all the treats
that the family expects on December 25th. However stocking up on
food that we normally wouldn’t have in the cupboard can cause
havoc for any committed slimmer.
My suggestion is to either not buy the food that really tempts you, or
buy very small amounts so that you won’t get a chance to
overindulge. If you don't buy it, you can't eat it!
Be aware of what you are putting into your mouth and even though it may
seem a good idea at the time, you know you will be filled with regret if you
over do it on the day. Let’s look at the fat count of an average day’s food on
Christmas Day - if you have a baked dinner, Christmas pudding with
cream, 5 scorched almonds, a handful of peanuts, cashews and chocolate
coated nuts and one piece of Chrissy cake your fat count could be anything
up to 125g of fat for the day. Yes, it really does add up! I know that
Christmas would not be the same without the chocolates and nuts but all I
am saying is to make wise choices. Moderation is vital!
Keeping in mind the recommended total daily fat intake for someone
wanting to lose weight (if you have up to 15kg to lose) is around 30g for a
female and 40g for a male. Below is a guide to making healthy choices and
as I said before moderation is the key to success over Christmas
The fat count of some favourite Christmas foods are:
TRADITIONAL CHRISTMAS FOOD
TURKEY BREAST baked/lean, 100g
PORK LEG, roasted with fat, 100g
PORK LEG, roasted lean 100g
CRACKLING 30g
LEG HAM lean 50g
CHICKEN BREAST no skin 100g
CHRISTMAS CAKE 160g slice
SYMPLY TOO GOOD CHRISTMAS CAKE, 1 serve
TOTAL AMOUNT OF FAT PER SERVE
3.0g
14.0g
3.5g
8.5g
3.5g
2.0g
24.0g
1.4g
One of the biggest problems on Christmas Day is the nibblies. With platters of lollies and nuts all around, it
is easy to snack without thinking. Grabbing a handful every time you walk by can wreak havoc with the
waistline, it is just too easy.
Here are some examples of higher fat nibblies to have in moderation only, if at all:
TRADITIONAL CHRISTMAS NIBBLIES
MINCE PIE,1 homemade
CREAM 3 tbsp
CHOCOLATE COATED NUTS 50g
ALMONDS 3 chocolate coated
CASHEW NUTS small handful
PEANUTS small handful
MIXED NUTS 30g
10.0g
21.0g
20.0g
11.0g
10.0g
8.0g
17.0g
Some suggestions for healthier options include:
HEALTHY CHRISTMAS NIBBLIES
PRETZELS handful
POPCORN dry microwaved
SALSA WITH CRUDITÉS AND RICE CRACKERS
LOW FAT DIPS Book 4 1 serve
FRUIT PLATTER filled with seasonal fruits
SYMPLY TOO GOOD MINCE PIE Book 2 1 serve
SYMPLE SWEET CREAM Book 3 1 serve
MARSHMALLOW & FRUIT BUBBLE BAR Book 4 1 serve
under 1.0g
under 1.0g
under 1.0g
approx 0.5g
under 1.0g
2.1g
0.6g
1.2g
Having a healthy attitude will go a long way on Christmas Day. To
avoid a big blow out on the day, choose low fat nibblies and have just
a few of the high fat choices, enough to satisfy you but not to overdo it.
Drink lots of water as this will keep you hydrated and less inclined to
nibble, and definitely don’t sit near all that tempting food.
There is no need to deprive yourself, you can still be healthy and enjoy
the Christmas fare. As long as you make the right choices and don’t
overdo it Christmas can be an enjoyable time for slimmers.
RECIPE SUGGESTIONS FOR CHRISTMAS DAY
With the festive season in full swing here is a list of suggested recipes from my SYMPLY TOO GOOD TO
BE TRUE cookbooks that are perfect for festive gatherings, parties and entertaining in the months ahead.
These recipes are always popular with my guests and I am sure you will love them too:
Starters and Light Meals: Annie's Fruit Punch Book 5, Mexican
Dip Book 3, Warm Chicken Salad with Mango Dressing Book 4,
Savoury Pikelets Book 6, Olive and Tomato Scone Loaf Book 6.
Vegetables and Salads: Baked Vegetables Book 1, Cauliflower Au
Gratin Book 3 Asian Salad Book 3, Deluxe Potato Salad Book 4,
Grilled Vegetable Couscous Salad Book 5, Pear and Walnut Salad
Book 6, Roasted Vegetable and Pine Nut Salad Book 6, Symslaw
Book 2, Greek Salad Book 2, Caesar Salad Book 1, Beetroot in
Sour Cream Book 3 and Cajun Rice Salad book 5.
Seafood: Cocktail Sauce Book 1 just delicious with seafood and for
the perfect prawn cocktail, BBQ Prawns Book 6, Fish with Mango
Salsa Book 6.
Chicken and Turkey: Chicken and Mango Bon Bon Book 2, Chicken with Black Cherry Sauce Book 5,
Roast Turkey with Cranberry Sauce Book 5.
Meat: Rolled Pork with Fruit & Nut Filling Book 1, Pork with Apple Glaze Book 4.
Desserts: Creamy Sweet Dip with Fruit Platter Book 1, Festive Ice-cream Pudding Book 1, Christmas
Pudding Book 2, Christmas Strudel Book 2, Mango Trifle Book 6, Mango Passionfruit Cheesecake Book 5,
and served with Symply Sweet Cream Book 3.
Baking: Apple Cinnamon Muffins Book 1, Peppermint Bubble Bar Book
2, Yule Time Muffins Book 2, Christmas Cake Book 2, Fruit Mince Pies
Book 2, Tropical Christmas Cake Book 2, Marshmallow and Fruit Bubble
Bar Book 4, Cherry Crackles Book 5, Pear and Cranberry Loaf Book 5,
Christmas Cookies Book 5, Ginger Kisses Book 6 or my super cute
Christmas Gingerbread Men included in this eBook.
FOOTNOTE: See the RECIPE section at the end of this eBook for some of my favourite Christmas recipes.
ANNETTE’S COOKBOOKS
ARE AVAILABLE FROM
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OR ONLINE FROM
STRATEGIES FOR THE FESTIVE SEASON
Christmas is only once a year and it wouldn't be the same without all the special treats, but remember a
little of anything is fine, just don't overindulge. Control is the word here and not going back for that
second helping. Here are my tips:
MODERATION
You don't have to deprive yourself of any food if eaten in moderate amounts. It’s when you gorge on too
much high fatty, high sugar foods that it can cause problems, moderation is the key especially at this
time of the year.
BYO HEALTHY FOOD
Where possible take your own healthy food to functions, this way you
always have something good to eat and the hosts will love your
contribution. Never go to an event starving.
KEEP ACTIVE
Increase your activity levels to help compensate for eating and drinking
more than usual. Now is the time to be committed to your workouts as
this will allow you to have a few treats and not gain weight. Even when it
is hot why not do something like water aerobics to help keep you cool.
PERSPECTIVE
Don’t use Christmas as your excuse to just ‘go for it’. Most of the treats
i.e. chocolate nuts, mince pies and cashews are available 365 days of
the year so there is no need to “go crazy” just because it’s Christmas,
remember you can have them all year round.
QUICK RECOVERY
Even with the best of intentions you may falter occasionally, and if that happens the key is to get back on
track as quickly as possible. Eat lighter the next day, do some exercise and plan some healthy meals in
advance. Don’t say to yourself “it’s too hard in December, I’ll get back on track in January” or, worse still,
give up completely and forget all you have learnt and achieved. Be your number one supporter!
PRIORITISE
There is one gift that you should give to yourself at Christmas time and that is the gift of good health and
wellbeing...priceless.
GREAT GIFT IDEA: NEOFLAM 9 PIECE MIDAS COOKWARE SET
This colourful 9 piece Midas eco-cookware set is a must for any kitchen
and absolutely nothing sticks! These cookware items are light weight,
non-stick, scratch resistant, eco-friendly, funky, come with a LIFETIME
WARRANTY and make a fabulous Christmas present.
We sell Neoflam cookware at the cheapest prices around and we
include FREE POSTAGE WITHIN AUSTRALIA.
Available to purchase from www.symplytoogood.com.au
The 9 piece set includes: 16cm Sauce Pan, 20cm Casserole Pan, 24cm Low Casserole Pan, 28cm Frypan,
Detachable Handle, 2 glass lids (20cm and 24cm) and 2 plastic lids (20cm and 24cm).
CHRISTMAS DAY SURVIVAL GUIDE
It is amazing how we just don’t realise how much we eat on Christmas Day.
Think about how many times you walk past the nibblies and grab a handful
of this or that. It really adds up over the day, so to avoid this try doing what
I do on Christmas Day and make up your own “treat plate”. Here are my
top ten survival tips for Christmas Day:
1. Start the day by putting out a little of everything you like onto a plate,
e.g. a few cashews, chocolate almonds, lollies, small slice of
Christmas cake and cover with foil or cling wrap. Only go to this plate
during the day rather than the bowls of goodies out for everyone to
have. This is a great way to know exactly how much you eat, you
have set your limit and when the plate is empty STOP!
2. Have a little of everything and I mean LITTLE, a lot of everything is a problem. Food isn’t the only
thing Christmas is about, so enjoy family and friends, opening pressies, swimming in the pool,
listening to carols.
3.
Remember Christmas is only one day of the year so enjoy the day,
but remember you will have to face tomorrow and the scales.
4.
Go for a walk in the afternoon or play cricket with the family, this can
help burn off any extra kilojoules you consume over the day.
5.
Avoid overeating high fat high sugar foods. Much better to fill up on
salads, veggies and lean meats and a fruit platters.
6.
Don’t sit in front of the platters of food; instead sit with your back to
the temptations so you won’t snack the day away.
7.
Keep hydrated on the day, drink lots of water so that you don’t
confuse hunger with being thirsty.
8. Eating lots of high fat foods will only make you feel bloated and uncomfortable, to avoid this
happening limit the high fat foods and gassy soft drinks and alcohol. Going back for seconds for
lunch is a no-no and I suggest you restrict yourself to one small serve of Christmas pudding and
cake on the day.
9. Take your good intentions with you so when visiting family on the 25th if you think nothing will be
good for you to eat then take some safe food with you e.g. my party food section in book 4 will help
you. Alternatively make one of my recipes from the Christmas section in book 2. Planning ahead is
the clever way to avoid eating food that you know won’t support your weightloss and good health.
10. And finally if all else fails and you have overdone it then don’t worry, the best thing you can do is get
back to healthy eating as soon as possible. The longer you drag it out the worse it will be.
Gifts of time and love are surely the basic ingredients
of a truly Merry Christmas ~ P Bracken
ALCOHOL
WHEN TOO MUCH CAN PUT YOU OVER THE LIMIT
Christmas is a fantastic time of the year filled with many pre-Christmas parties and gatherings. Often the
alcohol is flowing freely so I thought it best to give you some recommendations to keep yourself safe and
in control.
Here are some of the effects even a small amount of
alcohol can have which aren’t ideal if you are driving:






You have a slower reaction.
A poor judgment with both speed and distance.
A reduced field of vision.
Alcohol can also make you feel overconfident
which can lead to you taking risks and driving
dangerously.
If you’re found guilty of drink-driving, you could
lose your licence, face a large fine and jail time.
Plus your car insurance will increase.
Don’t forget that you may still be affected by
alcohol the morning after. If you have a
hangover, your driving ability may be impaired.
If stopped and given a breath test, you will be
treated in the same way as if you were caught
the night before.
It is quite easy to go over the limit on less alcohol than you might think.
It can be easy to forget how many drinks you have had and before you
know it you are over the limit and unstable. Have a dedicated driver or
don’t drink if you are driving. My delicious Annie’s Fruit Punch recipe
from book 5 is a great non-alcoholic alternative (pictured left).
Everyone is affected differently by alcohol with loads of factors that will
influence the level of alcohol in your blood such as your age, weight,
how quickly your body breaks down chemicals, the type of drink, how
quickly you are drinking and the amount you have eaten. Be sensible
and Christmas will only have happy memories.
MOVING MORE THAN YOUR FORK ON THE 25th
Being active on Christmas day is easy if you have the right
Christmas presents to get you motivated. Whether it is a brand new
bike, balls, gym equipment or pool toys everyone can enjoy some
form of activities in the afternoon to work off all that Christmas fare.
Here are some suggestions:

If bikes are under your tree then taking the kids out for a ride
will be at the top of the list for activities. Teaching your child to
ride a bike is not only a great bonding exercise but it is a great
way for them to have fun and get fit at the same time. Who
says that bikes are just for the kids, so put your order in for a
bike if you want to get fit.

If you are lucky enough to live near the ocean or have a pool get the pool toys out and water sports.
Swimming is a fantastic way to exercise as it uses all the muscles in the body.

Grab the new cricket set and have a game after lunch to burn off all that Christmas pudding. A group
activity such as this is a fun way to spend time with both young and old.

Throwing the Frisbee or new ball in the backyard will get your heart rate up and is a fabulous way to
teach children hand eye co-ordination.
MOTIVATIONAL WRISTBANDS
These colourful wristbands will empower
you to be healthy, successful and never
give up on your journey, even through
Christmas. By wearing one of these bands
(or all three) you will be constantly
reminded about your goals and how you
are going to achieve them.
This is a set of 3 and includes:
 1 x GREEN Band: I BELIEVE IN ME - SUCCESS
IS MY ONLY OPTION
 1 x PINK Band: I AM FOCUSED & STRONG - I
WILL NEVER GIVE UP
 1 x BLUE Band: I AM A HEALTHY PERSON
 If the big pressie is a trampoline then you will have no
excuse not to have a bounce around and burn some
calories on the 25th. It may not seem much just jumping
but do it for 15 minutes and you will realise that you’re
getting a great workout. I would suggest that you have
safety rules such as how many can be on at one time
and check the weight limits as well.
 Wii activity games are a great way to do a workout
without even realising it. Do a session on boxing and
you’ll quickly discover that you get a great workout while
having a lot of fun.
 Badminton, tennis or squash rackets can also be a great
incentive to include more exercise into your life. Set up a
net in the backyard and get everyone involved.
 I remember buying my daughter a table tennis table one
year and we played it all day long. We had round robins
and loads of laughter but we also were moving our
bodies, which is what being active is all about. Both
young and old love table tennis so put this on your
Christmas list.
 Instead of having a nap in the afternoon go for a walk,
get some fresh air and burn a few calories.
PET SAFETY AT CHRISTMAS TIME
Yes, even our pets need to be eating healthy on Christmas
day. Many of our favourite holiday foods can be dangerous
to our pets. Turkey and chicken are an example as bones
can easily puncture your pet’s lungs or digestive tract, or
cause your animal to choke, either of which can be
potentially fatal. Only feed them raw bones not cooked.
Chocolate may be a treat for humans but not for pet. It can
actually kill your dog or cat depending on their size, the type
of chocolate and the quantity consumed. Chocolate contains
ingredients toxic to dogs, which is mainly theobromine and
caffeine, only 7g of cooking chocolate or 60g of milk
chocolate per kilogram body weight in dogs can be
potentially a lethal dose especially small dogs and puppies.
Avoid having chocolate hanging from your tree, laying
around or easily accessible for your pets.
Decorations should be kept out of your pets reach and leads for the lights can
be tempting for chewing but can cause electric shock if your pet chews the
whole way through.
Many pet snack foods can be high in fat and salt so fill their stocking with play
toys instead or what about a juicy raw bone and take them for a walk. The best
Christmas present they could hope for would be for you to take them for a walk
or throw the ball. If you’re anything like me, your pets are like family so let’s
keep them healthy and happy.
Should you like to support a fantastic charity the
RSPCA have started a program called “Living Ruff”.
Donations would be greatly appreciated and your
contribution will really make a difference to those less
fortunate who have pets.
Visit www.rspcansw.org.au/programs/living_ruff for more information.
SPECIAL OFFER!!!
FREE WOVEN SHOPPING BAG WITH
ANY ONLINE ORDER OVER $30 FOR ALL
CHRISTMAS SURVIVAL GUIDE EBOOK
READERS.
JUST TYPE ‘CHRISTMAS GIFT’ IN THE
COMMENTS FIELD WHEN PLACING YOUR
ORDER AT www.symplytoogood.com.au TO
TAKE ADVANTAGE OF THIS SPECIAL OFFER.
HEALTHY CHRISTMAS GIFT IDEAS
FOR THE KIDS
Encourage your kids/teenagers to be more active by buying gifts that are fun but will get them moving as
well, such as…
 Cricket set, basket ball or netball hoop and ball, hula hoop, pogo
stick, t-ball set, frisbee, totem tennis set, bike, roller blades or
skates, trampoline, soccer ball, surfboard, body board, scooter,
badminton set, pool toys such as discs to dive for or Wii fit
games to get them moving (if they have a Wii console) such as
tennis, bowling, boxing etc.
 Squash or tennis racket and lessons, a gym subscription for a
month to use over the Christmas holidays. For teenage boys a
boxing bag and gloves, a great way to relieve stress and energy,
and achieve a great workout as well.
 For those budding junior chefs: their own apron, cooking utensil such as ceramic knives (so much
safer than normal knives), simple cookbooks, special moulds to make jelly in or fun cake tins, small
rolling pin, cookie cutters, a stool so they can reach the kitchen bench.
FOR THE MIND AND SOUL
Who doesn't like to be pampered every now and then? Here are some gift ideas to ease stress, improve
mood, and challenge the mind:
 Massage or spa treatment gift certificate
 Yoga class voucher, yoga book, DVD or videotape
 Aromatherapy candles, soaps, bath beads and lotions
 Massage roller and massage oils
 Books of inspirational quotes and positive thoughts. My favourites are Being Happy by Andrew
Matthews and The Five Love Languages by Gary Chapman make a great gift.
GREAT GIFT IDEA: JEWELLERY FOR HEALTH
Like many of you, I sit in front of a computer for hours on
end. Several years ago I started to wonder about the
effects of this on my health. With the age of technology
has come the daily use of computers, mobile phones,
microwave ovens, televisions, hair dryers and all
manner of other devices around the home, at the office
and flying. This is one investment for your health that
will reap great rewards!
FOR THE ACTIVE PERSON
Many people will have getting fit on their wish list for the New Year, so here are some good ideas to
encourage physical activity:

Exercise or Resistance Bands: They're light, inexpensive and portable and
may be used to perform a wide variety of upper & lower-body exercises.

Exercise Videos or DVDs: Speak to a fitness professional or read
consumer product reviews online to help you find a credible video that
personalises interests and goals.

Gym Membership, Fitness Class Card, or Personal Training Session:
Look into holiday and seasonal specials for gym memberships. Consider
buying a class card for a fitness or aerobics studio. Or purchase a personal
training session.

Pedometer: This is a simple tool that helps people get motivated to move
more and keep track of the number of steps they take each day.
FOR A HEALTHY DIET
Cooking healthy can be easy and fun, especially with the right kitchen tools. Consider some of the
following ideas as gifts or stocking fillers:
 Egg Separator: Egg white omelettes are delicious and easy to make when you have an egg
separator to divide the white from the yolk.
 Grill Pan: A good quality grill pan makes it easy to prepare healthy recipes with little or no fat. You
can use it to grill steaks, lamb chops, chicken or fish.
 Vegetable Steamer: Steaming vegetables can make them even healthier. With a steamer,
preparing tasty vegetables has never been easier.
 Water Bottle: A proper water bottle that you can reuse; good for the environment and encourages
people to drink more water.
 Symply Too Good cookbooks, kitchen accessories or gift voucher 
NEOFLAM AMIE GRILL PAN 28CM
The 28cm Neoflam Grill Pan is the perfect tool for
healthy grilling and makes a wonderful Christmas gift.
The grooves in the base allow the fat to drain away from
the meat and absolutely nothing sticks! This grill pan is
light weight, non-stick, scratch resistant, eco-friendly,
funky, and comes with a LIFETIME WARRANTY.
We sell Neoflam cookware at the cheapest prices
around and we include FREE POSTAGE WITHIN
AUSTRALIA.
Available to purchase from www.symplytoogood.com.au
THE HEALTHY YOU FOR THE NEW YEAR
This is the perfect time to start fresh and new with your weightloss efforts. Let’s look at what ways you can
make the new year the best ever. Here are my tips:
1. Take your life into your own hands and be responsible for your actions. Take a fresh new look at how
you live your life. What areas do you think need improving? If you want to make changes to your health
then you must change some of the habits that have caused you to be unhealthy in the first place. Be
honest with yourself and let go of whatever is holding you back.
2. It seems so easy to gain weight but when you try to lose the weight it can seem a
huge task. No matter how difficult you think it is, being overweight is harder. I
guarantee that it is worth the effort in the end if you want to be rid of those extra rolls
and bulges. You deserve to have unlimited energy and good health so start now!
3. Set realistic goals for the new year that are achievable. You may need to make better food choices, cut
down on your portion sizes and give up some unhealthy habits that have been weighing you down. I
guarantee what you will gain from being healthier is worth the effort.
4. Habits may need to be look at and reassessed. What do you need to change to be able to move
forward with your healthy goals for the new year? If you don’t make any changes, nothing will change.
5. Look at ways to keep motivated so you don’t give up. Look at the positive things that you will gain
instead of focusing on the negative. Surround yourself with like minded people and take things day by day,
bit by bit, kilo by kilo.
6. Set your mind to whatever it is you want to achieve. If this is the year that you want to lose weight and
get healthy then you must change your thinking and actions. If you do what a healthy person does you can
and you will become one.
7. Remember no one is perfect so if you fall down pick yourself up and start again. It’s when you give up
that you fail.
8. If you want to have a toned body then you must make time
for exercise in your week. Being a healthy person is not only
about what you eat but also how active you are so make this a
top priority. Aim for at least 4-5 times a week as this will help
you reach your goal weight. If you are a busy person then write
in your diary the days and times you will work out otherwise it
may not happen.
8 WEEK WEIGHT LOSS JOURNAL
Annette’s 8 Week Weight Loss
Journal is an essential tool for kick
starting and staying on track with your
healthy eating.
9. Stop talking about it and just do it! If you believe that you can
achieve your goal then you can, but if you have little or no faith
in your ability then you are doomed to fail. Forget all those failed
diets from the past, today is what counts. Look to your future
with good intentions, I know you can do it.
10. Make the new year your year to be the best you can be. All
you have to do is get started and don’t stop until you reach
where you want to go. Make this your year to shine, your year
to be all you want to be.
24th, 25th & 26th May 2013
Sunshine Coast, Queensland
Spend 3 days with the amazing Annette Sym, one of Australia’s leading
weightloss experts, who has sold over 3.5 million low-fat cookbooks and has
helped thousands of people to become slim and healthy!
I ask you... if not now, when?
5 reasons why you must attend this event:
If you want to learn how to lose weight and keep it off for life? Learn Annette’s secrets for
long term weightloss success
Need more motivation so you can create the life you deserve
Ready to break through the barriers & overcome the blocks that hold you back
Be skilled in Menu Planning, Portion Control and Healthy Snack options
Feel better, look better, be better. Get your mojo back!
LOCATION:
Oaks Oasis, Caloundra located on the beautiful Sunshine Coast
COST:
$1350 per person (5 part payment plan available)
This price includes:
Workshop sessions facilitated by Annette, includes Weightloss Solutions,
Menu Planning, Motivation, Inspiration & Support.
Enjoy Cooking Classes, Goal Setting, a supermarket visit, plus leading
guest speakers all experts in health & wellbeing & so much more!
Enjoy delicious Symply Too Good To Be True meals & snacks, special
pamper sessions, bonus gifts, lucky door prizes & exclusive pre & postworkshop support group facilitated by Annette.
“I would recommend this event to anyone
who wants to lose weight and get healthy. It
was wonderful to get together with a group of
people with the same goals and principles.
Excellent!” – Carol (2012 Retreat)
Annette you are amazing. You made each and
everyone feel so loved. I have taken so much with me
on this 3 day journey and met some beautiful people
along the way. – Jan (2012 Retreat)
What a weekend! It was busy and my mind is full. I wish I could
have all the people at my house all the time. It was all for ME and
about ME. I want to come again. – Eleanor (2012 Retreat)
The smartest decision you can make right now is to attend this event… you are worth it.
TAKE ACTION NOW!
MAKE 2013 YOUR YEAR TO BECOME THE HEALTHY YOU!
BOOK NOW visit www.symplytoogood.com.au or call (07) 5445 1250
RECIPES SECTION: by Annette Sym
MEXICAN DIP
BOOK 3
SERVES: 12 AS AN APPETISER
1 x 435g can refried beans (Old El Paso®)
1 x 300ml jar hot salsa (Masterfoods®)
1 tablespoon salt-reduced taco seasoning (Old
El Paso®)
½ cup (125g) avocado mashed
1 x 200g tub low-fat natural yoghurt
¼ cup 25% reduced-fat grated tasty cheese
½ cup tomato diced
2 shallots sliced
¼ cup capsicum diced
In a medium size mixing bowl combine refried beans and jar of salsa together. Spread over the base of a
pie dish. Mix the taco seasoning with avocado and gently spread over top of bean mix. Spread yoghurt
over avocado then sprinkle cheese, tomato, shallots and capsicum over top of yoghurt. Refrigerate until
required. Serve with rice crackers or my corn chips (from book 1 on page 15).
Variation: Replace yoghurt with half serve of ‘Symply Sour Cream’ Book 3 page 18. Add 0.5 grams of fat
per serve.
Not suitable to be frozen.
NUTRITIONAL INFORMATION:
PER SERVE
FAT - TOTAL
- SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
3.5g
1.2g
2.4g
4.0g
8.1g
4.0g
408mg
348 (cals 83)
LOW
Dietitian’s Tip: Kidney beans are low in fat, high in fibre and have a low GI.
ROAST TURKEY WITH CRANBERRY SAUCE
BOOK 5
SERVES: 6
1½ cups light cranberry juice no added sugar
¼ cup dried cranberries cut in half
1 teaspoon salt-reduced chicken-style stock
powder
1 tablespoon fresh lemon juice
½ teaspoon Dijon mustard (in jar)
2 tablespoons cornflour
600g cooked turkey breast sliced
In a small non-stick saucepan place all ingredients except turkey. Using a whisk, blend together. Once
boiled reduce to a slow boil for 3 minutes. Pour sauce over heated turkey slices.
Tip: use either rolled turkey breast (follow cooking instructions on package) or thick deli sliced cooked
turkey breast.
Suitable to be frozen.
PER SERVE
FAT - TOTAL
- SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
4.0g
0.9g
0.4g
29.5g
9.4g
5.7g
225mg
864 (cals 206)
LOW
Dietitian’s Tip: Studies have shown that many people who suffer from bladder infection have fewer
episodes when they drink cranberry juice or extract daily.
BAKED VEGETABLES
BOOK 1
SERVES: 1
Vegetables of your choice e.g. potato,
pumpkin, onion, sweet potato, carrots,
swede or parsnips
cooking spray
Preheat oven 230°C fan forced.
Cut vegetables into large chunks, keep onion whole.
Microwave with a little water for 10 minutes on high,
drain. Coat baking tray generously with cooking
spray. Place vegetables on tray, generously spray
again. Bake on top rack 30-40 minutes or until golden
brown, turning once.
SERVE PER PERSON: 1 medium size potato, 1 medium piece pumpkin, 1 small onion, 1 medium piece
of sweet potato.
PER SERVE
FAT - TOTAL
- SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
0.7g
0.2g
4.8g
6.1g
34.1g
8.7g
20mg
702 (cals 167)
MEDIUM
Dietitian’s Tip: A fabulously tasty way to have low fat baked vegetables. Great for preventing chronic
diseases such as diabetes, heart disease and some types of cancers.
PEAR AND WALNUT SALAD
BOOK 6
SERVES: 6 as a side dish
SALAD
3 cups rocket leaves
3 cups baby spinach leaves
1 medium sized pear
30g walnuts
30g fresh parmesan in block
DRESSING
½ teaspoon crushed garlic (in jar)
½ teaspoon crushed ginger (in jar)
⅓ cup Italian fat-free dressing (Kraft®)
1 tablespoon yellow box honey
To make salad: Mix rocket with spinach and place in either a large serving bowl or plate. Cut pear into
quarters and remove core. Cut each quarter into thin slices. Chop walnuts into small pieces and cut
parmesan into thin slices. Sprinkle pear, walnuts and parmesan over lettuce. Using your hands, mix
ingredients together slightly.
To make dressing: In a small bowl combine all ingredients, mixing well together. Pour over salad and
serve.
PER SERVE
FAT - TOTAL
- SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
5.2g
1.2g
1.6g
3.4g
7.6g
6.4g
203mg
376 (cals 90)
TOO LOW IN CARBS TO SCORE A RATING
Note from Annette: I got the idea for this recipe when I was at a posh restaurant but it was anything but
low in fat. If you want to impress your guests then put this on the menu for that something a bit different,
but so delicious.
Dietitian’s Tip: This is a fantastic side dish that increases your fruit and vegetable intake. The Dietitians
Association of Australia promotes healthy eating to achieve healthy weight. Recommendations include
adding fruit and/or vegetables to every meal and snack.
CHRISTMAS PUDDING
BOOK 2
SERVES: 16
7 slices multigrain bread (crumble including crusts)
1 cup skim milk
3 cups (500g) mixed fruit
2 teaspoons mixed spices
½ cup rum or brandy
3 egg whites
¾ teaspoon bicarb soda
½ cup apple sauce (in jar)
1 cup mashed banana
1 tablespoon Parisian essence (optional)
1¼ cups plain flour
Put breadcrumbs in a large mixing bowl, heat milk until hot, then pour over breadcrumbs, stir together until
really mushy and bread has absorbed all the milk.
Add in mixed fruit, spices and rum/brandy, mix together well. Beat egg whites into mixture well. Mix bicarb
soda with apple sauce (it will froth) then add to bowl. Stir in mashed banana and Parisian essence (this
will make a darker pudding). Fold in flour and mix until all ingredients are well combined.
Pour into a 19cm x 9 cm pudding steamer that has been sprayed with cooking spray, spray lid as well.
Secure lid. Put a saucer turned upside down into boiler, put pudding dish on top of saucer and fill with
boiling water which reaches ¾ of the way up the steamer. Steam in a covered boiler simmering for 4
hours. Check water level occasionally, top up if needed.
To reheat place in boiler for 1 hour before serving.
PER SERVE
FAT - TOTAL
- SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
0.8g
0.2g
3.1g
4.4g
39.4g
25.6g
153mg
823 (cals 196)
LOW
Dietitian’s Tip: A special occasion pudding that is low in fat but high in carbohydrate and kilojoules. The
whole family will enjoy this at Christmas time.
FESTIVE ICE-CREAM PUDDING
BOOK 2
SERVES: 16
2 cups dried mixed fruit
60ml brandy
¾ cup (100g) toasted almonds chopped
1½ teaspoons mixed spice
2 litres low-fat ice-cream
Place fruit in large mixing bowl, pour brandy over fruit, leave for a few hours. Add almonds and mixed
spice. Fold together with softened ice-cream. Line a 6 to 8 cup pudding basin with plastic wrap, spoon in
mixture. Cover with plastic wrap and freeze overnight.
Variations: Replace almonds with preferred nuts e.g. pecans, walnuts, macadamias or replace brandy
with rum or with any liqueur you like e.g. Cointreau, Grand Marnier, Malibu or Drambuie.
PER SERVE
FAT - TOTAL
- SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
5.7g
1.6g
1.8g
4.8g
26.9g
26.4g
62mg
756 (cals 180)
LOW
Dietitian’s Tip: Ideal for Christmas lunch or those very special occasions.
MANGO TRIFLE - BOOK 6
SERVES: 8
SPONGE
1 egg white
1 whole egg
¼ cup caster sugar
¼ cup cornflour
3 tablespoons self-raising flour
½ teaspoon bicarb soda
½ teaspoon baking powder
1 tablespoon custard powder
cooking spray
JELLY
1 x 9g low-joule mango/orange jelly sachet
1 cup boiling water
1 cup chilled water
CUSTARD
2 cups Trim® milk
3 tablespoons custard powder
2 tablespoons sugar
½ teaspoon vanilla essence
FRUIT
2 cups fresh or frozen mango flesh diced
½ cup sweet sherry or for non-alcoholic ½ cup
mango or orange juice
Preheat oven 180ºC fan forced.
To make sponge: In a medium size mixing bowl
beat 2 egg whites with an electric beater until stiff
peaks form. Gradually add sugar, beating
constantly until sugar has dissolved. Beat in egg
yolk on a low speed. Using a dessert spoon, gently
fold in the sifted cornflour, self-raising flour, bicarb
soda, baking powder and custard powder. When
just combined, pour into a sponge tin (about 18cm)
that has been generously coated with cooking
spray. Bake 15-20 minutes or until centre of cake
springs back when touched. Allow sponge to sit for
5 minutes in pan before lifting out onto a wire rack
to cool.
To make jelly: Follow instructions on back of
packet. Refrigerate until required.
To make custard: Place all the custard
ingredients into a medium size saucepan, blend
with a whisk, stirring constantly until custard boils.
Don’t have heat too high as it will scorch the
bottom of the pot.
Fruit: De-flesh mango from skin and seed. Cut
into dice. If using frozen mango, defrost before
using.
To assemble trifle: Once the jelly has set you can
assemble trifle. Cut sponge into slices and place
over base of serving dish. Sprinkle sherry over top,
then diced mango. Pour custard evenly over fruit.
Using a fork, mash the jelly up then spread over top
of custard. Refrigerate.
Suitable to be frozen for 2–3 weeks.
PER SERVE
FAT - TOTAL
- SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
2.0g
0.8g
0.8g
5.0g
27.4g
18.9g
80mg
658 (cals 157)
LOW
Note from Annette: If you love my trifles in books 1
and 2, then you will be happy with this new twist
using mangoes. When mangoes aren’t in season
use frozen. If you don’t want to use sherry then
replace with orange juice.
Dietitian’s Tip: This is an ideal dessert to decrease
the risk of many chronic diseases including obesity,
diabetes, heart disease and osteoporosis. This
dessert is low in fat and calories and two of the
main ingredients are fruit and milk, which are full of
vitamins and minerals including potassium, calcium
and trace minerals.
TROPICAL CHRISTMAS CAKE
BOOK 2
SERVES: 16
3 cups (500g) mixed dried fruit
½ cup brown sugar
1 teaspoon mixed spice
½ cup brandy or rum
1 x 440g crushed pineapple (in natural
juice)
¾ teaspoon bicarb soda
3 egg whites
1 tablespoon Parisian essence (gravy
browner) (optional)
2 cups self-raising flour
¼ cup (30g) whole blanched almonds
(optional)
Place mixed fruit, sugar, spice, brandy and whole can of pineapple into a saucepan, boil for 3 minutes. Stir
in bicarb soda, leave to cool.
Preheat oven 180°C fan forced.
Once fruit mixture has cooled stir in egg whites well. If you prefer a darker cake add in Parisian essence to
fruit mix then fold in flour. Pour mixture into a 19cm (8”) round tin that has been coated with cooking spray.
Top with almonds and bake approximately 1 hour.
PER SLICE
FAT - TOTAL
- SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
ALMONDS
1.6g
0.2g
3.0g
3.5g
40.3g
27.4g
210mg
851 (cals 203)
LOW
W/OUT ALMONDS
0.5g
0.1g
2.8g
3.2g
40.2g
27.3g
210mg
765 (cals 192)
LOW
Dietitian’s Tip: People with diabetes may require a smaller serving size, as the cake is high in
carbohydrate and kilojoules.
FRUIT MINCE PIES
BOOK 2
MAKES 12
1½ cups self-raising flour
¼ cup sugar
2 tablespoons (30g) Flora Light® margarine
⅓cup skim milk
1 egg white
flour to roll out pastry
12 tablespoons fruit mince (in jar)
1-2 teaspoons sugar
In a large mixing bowl combine flour and ¼ cup sugar together. Melt margarine and add to milk; using a
fork beat one egg white into milk mixture. Pour into flour and fold together. Place pastry on a lightly
floured surface, knead lightly. Divide in 2; roll out first ½ until big enough to cut out 12 bases (8cm cutter).
Gently place into 12 muffin tins that have been coated with cooking spray. Spoon 1 tablespoon of fruit
minces mixture into centre of each pastry case. Roll out remaining pastry as for base, then place pastry
circles over top of fruit mix. Lightly brush tops with a little extra egg white then sprinkle lightly with 1-2
teaspoons sugar. Bake 20-25 minutes or until pies are golden brown.
PER PIE
FAT - TOTAL
- SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
2.1g
0.5g
1.4g
2.9g
28.1g
13.5g
170mg
591 (cals 141)
MEDIUM
Dietitian’s Tip: These pies are ideal for that very special occasion. They are packed with carbohydrate
and kilojoules but low in fat making one ample – avoid seconds.
GINGERBREAD MEN
ADAPTED FROM GINGER KISSES BOOK 6
MAKES: 24 medium size 36 small size
2¼ cups self raising flour
½ cup brown sugar
1 tablespoon ground ginger
¾ teaspoon cinnamon
¼ teaspoon all spice
½ teaspoon nutmeg
1 teaspoon bicarb soda
4 tablespoons (60g) Flora® Light margarine
melted
¼ cup golden syrup
¼ cup skim milk
1 egg white
cooking spray
DECORATION
1 cup icing sugar sifted
Water
Food colouring (optional)
silver cake decoration balls (optional)
Preheat oven 180ºC fan forced. Sift flour into a
large mixing bowl. Add sugar, spices and bicarb
soda and combine well. In a small mixing bowl
combine melted margarine with golden syrup
then add milk and egg white. Beat together using
a small whisk until egg is blended. Pour into flour
and fold together until combined. Use your hands
if needed. Lift out onto a floured surface and roll
out until about ½cm thick. Cut 24 gingerbread
men using a cookie cutter. Place onto 2 large flat
baking trays that have been coated with cooking
spray bake 10-12 minutes. You may want to
bake one tray at a time depending on your oven.
To decorate: Sift icing sugar into a small mixing
bowl, slowly add a little water at a time until you
have the right consistency that it will stay firm
enough to hold as you pipe around the edge.
Choose whether you want white icing or
coloured. For colouring add a few drops of food
colouring of your choice. Spoon icing into a small
icing bag and use a small round shaped nozzle
for the decorating. Use silver balls for eyes.
Follow picture or be creative.
PER BISCUIT
FAT - TOTAL
- SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
MEDIUM
1.4g
0.3g
0.4g
1.6g
19.7g
10.8g
101mg
403 (cals 96)
MEDIUM
SMALL
1.0g
0.2g
0.3g
1.1g
14.3g
8.0g
128mg
289 (cals 69)
MEDIUM
Note from Annette: What a great way to use the
Ginger Kisses recipe and make healthy Gingerbread
men. You could do any shape such as stars,
Christmas trees, hearts or candy cane. It you want to
hang on the tree then make a small hole at top of
biscuit before cooking to allow for string to go through
the hole.
Dietitian’s Tip: This low-fat biscuit is also a little low
in nutritional value, as it has neither fruit nor dairy as a
major ingredient. If you have diabetes or are on a
weight reduction plan, have one and place the lid
firmly on the jar.
YULE TIME MUFFINS
BOOK 2
SERVES: 12
cooking spray
2 egg whites
½ teaspoon vanilla essence
¼ cup sugar
½ teaspoon bicarb soda
½ cup apple sauce (in jar)
½ cup skim milk
⅔ cup fruit mince
2 cups self-raising flour
Coat a 12 cup muffin tray with cooking spray. Beat egg whites, essence and sugar for 1 minute in a
medium size mixing bowl. Stir bicarb soda into apple sauce (it will froth) then add to bowl with milk and
fruit mince, mixing well. Gently fold sifted flour into mixture in one go, treat this mixture as if a sponge, DO
NOT BEAT as this will make the muffins tough. Spoon mixture into prepared muffin pan dividing equally
into 12 cups. Bake for 15-20 minutes or until firm to touch. Allow muffins to sit in tin for 5 minutes before
turning onto a wire rack to cool.
PER MUFFIN
FAT - TOTAL
- SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
0.9g
0.2g
1.6g
4.1g
35.8g
14.8g
273mg
702 (cals 167)
MEDIUM
Dietitian’s Tip: These muffins are ideal for that very special occasion.
carbohydrate and kilojoules but low in fat making one ample – avoid seconds.
They are packed with
MARSHMALLOW AND FRUIT BUBBLE BAR
BOOK 4
MAKES: 20 SLICES
1 tablespoon (15g) Flora Light® margarine
25 (125g) marshmallows (Pascal®)
¼ cup desiccated coconut
1 cup mixed dried fruit
4 cups Rice Bubbles® cereal
cooking spray
Place margarine and marshmallows in a small ceramic bowl and microwave for 50 seconds on 50%
power. Stir well until you have a smooth texture. If still lumpy put back in microwave for a further 30
seconds on 50% power. Fold coconut into marshmallow mix.
Pour rice bubbles and dried fruit into a large mixing bowl, add marshmallow mix and combine well. Coat a
slab tin with cooking spray then place mixture into tin. Use the back of a metal spoon that has been dipped
in hot water to spread the mixture evenly. Refrigerate until set then cut into 20 slices.
PER SERVE
FAT - TOTAL
- SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
1.2g
0.7g
0.8g
0.8g
15.7g
10.1g
67mg
299 (cals 71)
HIGH
Dietitian’s Tip: Not much in the way of nutritional value but is low in fat and kilojoules. Can be included in
the eating plan of a person with diabetes occasionally.

By Annette Sym - Symply Too Good with Annette Sym

Transcription

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