saves on sugar, not taste saves on su gar, not taste …...in 55g and 120g packs and can be used...

saves on sugar, not taste

little book of Simple Stepssaves on sugar, not taste

Contents

CHAPTER TWO:

Simple Steps• Healthy Eating Every Day

• Top Tips to get Your Five a Day

• Simple Tips to a Better You

• Baking with SPLENDA®

CHAPTER THREE:

Recipes • Raspberry Pancakes

• Perfect Cupcakes

• Cake Pops

• St Clements Shortbread

• Toffee Apple Muffi ns

• Traditional Cream Tea Scones

CHAPTER ONE:

SPLENDA® Story• Introduction

• Nutrition Information

• Our Products

CHAPTER ONE

For years, we have loved hearing your sweet stories of how you’ve used SPLENDA® Low Calorie Sweetener. So we’d like to share

our story with you, from the discovery and the journey that brought us here, to why SPLENDA® is a great choice for everybody,

no matter what your lifestyle.

Introduction

Sucralose, the sweetening ingredient in SPLENDA®, was discovered in the UK. Researchers were looking into a new compound made from sugar, called sucralose, when the research team discovered not only that sucralose was deliciously sweet, but also that it contained no calories. Even better, they found that it could be used in a similar way as sugar for cooking and baking. A true low calorie alternative to sugar was born.

Nutritional Information

“Low calorie sweeteners are a great substitute for regular table sugar as they provide a sweet taste, without the sugar and all the calories! As part of a healthy diet, they can help anyone wanting to cut back on their sugar and calorie intake, including people trying to manage their weight and also those with diabetes as part of a healthy diet and lifestyle. Plus, they can be kinder

to your teeth, compared to sugar. Low calorie sweeteners are really versatile and can be used in lots of different ways – in cooking, baking, over breakfast cereals or fruit, and in hot and cold drinks – so switching from sugar to low calorie sweeteners can be a really easy swap to make.”

— Splenda Nutritionist

Normal sugar is digested in your body for energy, but sucralose is not. Although it’s made from sugar, it’s different. The process that turns sugar into sucralose means your body can’t turnit into energy in the same way as sugar. Which means you get fewer calories, but with all the sweetness.

SPLENDA® Granulated stays sweet when it’s used in cooking and baking, so it’s a simpleway to reduce the amount of sugar in almost any recipe that includes sugar.

Did you know?

SPLENDA® is also a suitable sugar alternative for people with diabetes, as it contains only a fraction of the calories and carbohydrates of sugar.

SPLENDA® Granulated

What’s special about SPLENDA® Granulated is that you can cook and bake with it. It’s the perfect way to enjoy the desserts you love without all the calories of sugar.

SPLENDA® Granulated is available in 55g and 120g packs and can be used almost anywhere you use sugar. Spoon for spoon, it’s just as sweet as sugar, but weighs much less.

SPLENDA® Tablets

Savour your favourite cup of tea or coffee, anytime – with breakfast or when you put your feet up after a long day! Each SPLENDA® tablet has the same great taste as a teaspoon of sugar (5g), without all the calories.SPLENDA® tablets are available in 200 and 500 tablet dispensers.

Our Products

CHAPTER TWO

Simple StepsWe believe there are no miracle solutions, simply lots of little tips to help keep you in good shape.

Here are some simple steps to help you get closer to a better you.

Healthy Eating Every Day

Most people already know that eating well is essential to living well. Not only can it make you feel so much better, but medical professionals believe that it can help protect against serious conditions such as heart disease and diabetes or help manage them better if you already have them. It can also play an important part in maintaining or reducing your weight.

What is a healthy diet?

The good news is that there’s no need to give up any ofthe foods you love – the key to living a healthier life is eating just the right amounts of them. All the foods we eat can be divided into fi ve groups from which we can pick and choose to create a perfectly balanced, healthy diet:

1. Fruit and vegetables2. Starchy carbohydrate foods, such

as bread, rice, pasta and potatoes

3. Meat, fi sh, eggs and beans4. Milk and dairy foods5. Foods high in fat and/or sugar

Top Tips to get Your 5 A Day

1. At breakfast timeSlice a banana over your cereal or include a glass of fruit juice – that’s one portion already!

2. ElevensesSwap your mid-morning pastry or biscuit for an apple or mandarin.

3. Salad swap Add a side salad to your lunch, or swap it for the crisps you may have with a midday sandwich.

4. Eat your greensAdd a portion of vegetables to dinner – peas, beans or a sliced tomato all count.

5. SnackingSnack on dried fruit in the evening instead of reaching for the chocolate.

Simple Steps to a Better You

1. Don’t try to be a superhero We all make mistakes – being a perfectionist will make you unhappy. If you can switch off the lights at the end of the day thinking, “I did my best,” you will be on your way to a brighter life.

2. Before you get upThink of a pleasurable reason for getting up in the morning and relish the prospect. That holiday in July is too far off to make you pull back the covers. What about your favourite latte at break time? Think of a small treat to kick-start your day.

3. Where are you wasting your time?Do you procrastinate for hours? Allow yourself to be interrupted? Overpromise and then feel resentful? We all have the same 1,440 minutes in a day –choose how you spend yours wisely.

4. What’s the worst case senario?We frighten ourselves with worst case scenarios, but the stories we tell ourselves are always more scary than reality. If you can cope with the answer to this question, then you have absolutely nothing to fear.

5. What is an easier way?We all lead busy lives, so why do we insist on making them more complicated? There’s a saying: the defi nition of crazy is doing the same thing and expecting a different outcome. Yet we repeat behaviours that didn’t work the fi rst time in the hope they might turn out better the second (or third) time. Enough! Ask yourself this question and simplify your life.

6. Where is your time best spent today?Most of us take life (and ourselves) far too seriously. It’s easy to get life out of proportion, but you can bring yourself back to reality with this question. Chances are, what you’ve interpreted as a crisis is really just an annoyance that will be forgotten by bedtime.

7 . Keep moving forwardTo help you keep in sight of your goals, write them down. You can use a ‘Task’ or ‘To do’ list in your diary or simply stick a post-it note on your computer screen or fridge. Monitor what you do so that you can see yourself progressing. Keep moving forward, monitoring what you do each week until you have reached your goal.

8. Just one… Research shows that one healthy habit leads to more. So all you have to do is fi nd one and by sticking to it and making it an integral part of your life, other good healthy habits are bound to follow!

1. Creaming method When the recipe calls for creaming ingredients together, such as butter, SPLENDA® Granulated and eggs, you may need to beat the ingredients a little longer to get enough air into the mixture to result in a more fl uffy and even texture.

2. Browning Baked goods made with SPLENDA® Granulated do not brown like recipes made with sugar. To achieve a lightbrown colour, glaze with a small amount of egg white,milk or honey before baking.

3. Cake-making tips SPLENDA® Granulated lends itself particularly well to the ease and speed of an all-in-one cake method, where all the ingredients are combined at once, normally with the use of an electric mixer.

4. Consistency As SPLENDA® Granulated tends to absorb more liquid than sugar, try adding extra skimmed or semi-skimmed milk, fruit juice or water to your cakes and bakes if the mixture feels too dry. For example a sponge cake should be of a dropping consistency i.e. should drop easily from the spoon within 3 seconds once mixed. If this does not occur, stir in 2 - 3 tbsp more liquid. For added moisture when using dried fruits, try soaking them for 20 mins in liquid (e.g. fruit juice, milk, tea, water) prior to adding to the recipe.

5. Don’t sift SPLENDA® Granulated does not sift like sugar because the sugar granules are different. If the recipe calls for sifting the dry ingredients, measure the amount of SPLENDA® Granulated you need and add it to the other ingredients after you have sifted them. Remember, one spoonful of SPLENDA® Granulated equals the sweetness of one spoonful of sugar (but weighs much less).

Small Tips forBaking with

6. Cooking time Check your baking 7 - 10 minutes before the end of the suggested cooking time (1 - 2 minutes for biscuits) as some products cook more quickly with SPLENDA® Granulated. Also use the skewer method to test (it should come out clean), as it is more reliable and will tell you whether the centre of the food is cooked.

7. SPLENDA® and citrus The fl avour of certain ingredients, particularly citrus (e.g. lemon, lime, orange) is accentuated with the use of SPLENDA®. This means less is required to give the same taste. Try halving the quantity of zest or juice suggested by the recipe, replacing any liquid volume with water or milk.

8. Ingredient proportionsSugar contributes volume to many recipes. Whenever you use SPLENDA® Granulated instead of sugar, you may notice a smaller yeild. In most recipes, you can easily adjust the proportions of the other ingredients to make up for this. Also remember that a 120g pack of SPLENDA® Granulated is the equivalent to nearly 1kg of sugar. (See Conversion Guidelines below).

Approx. weight of sugar

Level tbsp (15ml) of SPLENDA®

25g 50g 75g 100g

2tbsps 4tbsps 6tbsps 8tbsps

Conversion Guidelines

CHAPTER THREE

Everyone deserves a touch of sweetness from time to time and with SPLENDA® you can enjoy your favourite recipes with a

fraction of the calories.

Here are some simple SPLENDA® recipes that you can make at home.

Recipes

1. Put all the pancake ingredients intoa blender and blend at maximum speed for 30 seconds. Leave to rest for 30 minutes.

2. Heat a 15cm/6inch omelet pan,add a few drops of oil and pour in 1tbsp of the batter. Lift and tilt the pan to spread the mixture evenlyover the bottom.

3. Cook until the underside shows brown when lifted with a spatula, then fl ip over and cook for a further 10 seconds.

4. Turn out onto a plate and repeat with the remaining batter, separating each one with a square of greaseproof paper.

5. To make the coulis rub the raspberries through a nylon sieve then stir in the SPLENDA®.

6. To make the fi lling mix the cheese with 2 tbsp of the coulis and 1tspof SPLENDA®.

7. Spread a tablespoon of the fi lling and a few raspberries onto each pancake and fold in half twice to make a triangular shape to enclose the fi lling.

8. Arrange 2 pancakes on each plate, drizzle over the coulis and, if desired, sprinkle with SPLENDA®.

Raspberry Pancakes

Energy (kJ/kcal)Protein (g)Carbohydrate (g)Of which sugars (g)

6.11.90.70.4

Fat (g)Of which saturates (g)Salt (g)Fibre (AOAC) (g)

548kJ/131kcal6.8

13.24.1

Nutrition information (typical values) / per serving (57.1g)

Ingredients125g plain fl our300ml skimmed milk1tbsp sunfl ower oil1 egg1tbsp SPLENDA® Granulated

Coulis125g raspberries1tbsp SPLENDA® Granulated

Filling150g reduced fatsoft cheese1tsp SPLENDA® Granulated50g fresh raspberries

Optional — 1tsp of SPLENDA® Granulated to sprinkle

Makes 12 pancakes Serves 6

Perfect Cupcakes

1. Cream the SPLENDA® and the reduced fat spread together.

2. Sift the fl our, bicarbonate of soda and milk powder together.

3. Beat the egg yolks into the creamed mixture, then mix in the sifted ingredients with enough of the water to give a dropping consistency.

4. Whisk the egg whites until stiff and carefully fold into the cake mixture.

5. Spoon into 12 muffi n cases and bake at 180°C for 15-20 minutes until golden.

6. To make the topping, mix all the ingredients together and spread a spoonful over each cup cake.


5.42.00.41.8

Fat (g)Of which saturates (g)Salt (g)Fibre (g)

676/1629.0

21.44.9

Nutrition information (typical values) / per serving (138.9g)

Ingredients16g SPLENDA® Granulated125g reduced fat spread125g self-raising fl our1tsp bicarbonate of soda75g skimmed milk powder2 eggs, separated4tbsp water

Topping150g reduced fat, soft cheese½ fi nely grated rind and juiceof ½ a lemon1tbsp SPLENDA® Granulated

Makes 12 cupcakes

Cake Pops

1. Mix the spread and SPLENDA® together then beat in the egg to obtain a smooth mixture.

2. Sift the fl our, cocoa, skimmed milk powder and bicarbonate of soda together and add to the mix. Add the water and stir to a dropping consistency.

3. Turn into a greased and lined 500g loaf tin and bake in a pre-heated oven at 160°C for 20 minutes until fi rm in the middle.

4. Remove from the oven and turn out on to a wire rack to cool.

1. Put the milk, SPLENDA® and spread in a small saucepan and heat gently.

2. Put the cocoa in a bowl and gradually add the liquid, stirring until the mixture is completely smooth.

3. Tip in the cake and biscuit crumbs and mix until well blended.

4. Take a teaspoonful of the mixture and roll into a small ball. Repeat to make up to 15 balls.

5. Roll each ball in your choice of coating until completely covered.

6. Place a food quality wooden stick in the centre of each coated ball and stand in a tumbler to serve.

2.30.90.90.40.20.3

Fat (g)Of which saturates (g) Of which mono-unsaturates (g) Of which poly-unsaturates (g)Salt (g)Fibre (AOAC) (g)

181/431.14.91.2

Nutrition information (typical values) / per serving 13.9g)


To Make the Cake Crumbs To Make the Cake Pops

Cake Crumbs50g/2oz Reduced fat spread

8g SPLENDA® Granulated

1 Egg

50g/2oz Self-raising fl our

1tbsp Cocoa powder

40g/1½oz Skimmed milk powder

¼ tsp Bicarbonate of soda

Cake Pops3tbsp Semi-skimmed milk

3tbsp SPLENDA® Granulated

25g/1oz Reduced fat spread

4tsp Cocoa powder

50g/2oz Cake crumbs

75g/3oz Digestive

Makes 15 cake pops

To Decorate Chocolate vermicelli,

100’s & 1000’s, Grated white chocolate

St. Clements Shortbread


9.73.84.11.00.11.1


614/1472.7

12.93.5


1. Mix the butter, clementine zest and SPLENDA® together until creamy then beat in the egg yolk.

2. Add the fl our and ground almonds and stir until the mixture begins to bind together then knead lightly until it binds completely.

3. Turn onto a lightly fl oured board and knead until smooth.

4. Roll out thinly and cut into 10 50mm rounds. Prick all over with a fork and place on a baking sheet.

5. Gather up the trimmings, knead lightly together, roll out as before and cut more 50mm rounds.

6. Using a 30mm cutter, remove the centre from each round. Lay the rings on a baking sheet. Repeat until you have a matching number of rounds and rings - approx 8 -10.

7. Bake in a pre-heated moderate oven at 180°C for approximately 12 minutes then remove from the oven and allow to cool on the baking sheets.

8. When cool spread a little lemon curd on each disc and gently press a ring on top of each.

9. Peel the clementine, divide into segments and place a segment in the centre of each of the biscuits.

Ingredients50g Butter, softened

Grated zest of 1 clementine mandarin


1 Egg yolk

75g Plain fl our

50g Ground almonds

2tbsp Lemon curd

Makes 8 - 10

Toffee Apple Muffi ns

1. Sift the fl our, baking powder and spices together into a mixing bowl then add the SPLENDA® and make a well in the centre.

2. Mix the egg and milk together then pour into the well with the oil.

3. Add the apples and sultanas and mix all together quickly until just combined.

4. Arrange 12 paper muffi n cases in a deep muffi n tray and divide the mixture equally between them.

5. Put the toffees in a strong plastic bag and break into small pieces with a rolling pin.

6. Sprinkle the toffee pieces over the muffi ns and bake in a pre-set hot oven at 200°C for 15 minutes until fi rm in the middle.

7. Remove to a wire rack and serve while still warm.


5.41.11.12.60.41.5


724/1733.8

27.78.0


Ingredients300g Self-raising fl our

1tsp Baking powder

2tsp Ground cinnamon

½tsp Ground nutmeg


1 Egg

250ml Semi-skimmed milk

50ml Sunfl ower oil

1 Large dessert apple, cored and fi nely chopped

75g Sultanas

25g Toffee (equiv. 3 dairy toffee pieces or similar)

Makes 12 muffi ns

Traditional Cream Tea Scones

1. Sift the fl our into a mixing bowl and rub in the reduced fat spread until the mixture resembles bread crumbs.

2. Stir in the SPLENDA® and sultanas then add the milk and mix to a soft dough.

3. Turn onto a fl oured surface, knead lightly and roll out to a thickness of 2cm/ ¾ inch.

4. Arrange 12 paper muffi n cases in a deep muffi n tray and divide the mixture equally between them.

5. Bake in a pre-heated hot oven at 220°C/425°F for 12 minutes then remove and transfer to a wire rack to cool.


3.20.91.20.80.41.5

Fat (g)Of which saturates (g) Of which mono-unsaturates (g)Of which poly-unsaturates (g)Salt (g)Fibre (AOAC) (g)

681/1633.9

31.57.7


Ingredients250g/8oz Self-raising fl our

50g/1¾oz Reduced fat spread


75g/3oz Sultanas

120ml/4fl .oz Semi-skimmed milk

Makes 8 scones

Thank you for bringing us into your home, your tea cup and coffee mug and your sweetest moments. We look forward to continuing to fi nd exciting new ways to help make your journey to your best self even more sweet.

Looking for even more information? Visit:www.Splenda.com.au

Thank You

saves on sugar, not taste saves on su gar, not taste …...in 55g and 120g packs and can be used...

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