Step into Life Natvia 4 Week Challenge Complete Guide

Presented by

SpSruinmgmienrtbooydoyu! r

YOUR COMPLETE
FITNESS GUIDE:
4 WEEK MEAL PLAN +
WORKOUT GUIDE!

Brought to you by:

getGhete&aflitthy!

It is time to shake off those winter cobwebs
and spring into your summer body!

Forget the gym, it is time to get outside and get fit
and have fun while reaching your fitness goals!

We have teamed up with fitness experts Step Into Life and certified
Nutritionist and Dietitian Rebecca Gawthorne, to create a 28-day,

easy to follow wellness guide to jumpstart a more active you!
Good luck!

The Sweeterlife Club

Contents

Your Meal Plan 2-5

Brekkie Recipes 6-19

Lunch Recipes 20-33
Snack Recipes 34-43
Dinner Recipes 44-57
Dessert Recipes 58-69

Your Workout Plan 70-93

Workout #1 80-83

Workout #2 84-85

Workout #3 90-93

Disclaimer

The 4 Week Challenge fitness and meal guide provided ‘as is’ has been created to promote
general healthy eating and lifestyle habits. It is not intended as medical advice and should not be
used in substitute for qualified medical advice, treatment or diagnosis. It has not been formulated

to suit any deficiencies, allergies or any other food related health problems. If you have such
problems we recommend that consult and Accredited Practising Dietician or similar qualified
health professional. The 4 Week Challenge and involved companies makes no representations or
warranties, express or implied, as to the accuracy or completeness, timeliness of usefulness of any
opinions, advice, services or other information contained, or referenced to, in this document and

do not accept liability for the interpretation and use of the information provided.

YMPoleuaanrl

Rebecca Gawthorne

Dietitian & Nutritionist
(APD, AN, DAA)

Rebecca is an Accredited Practising to manage and treat medical conditions
Dietitian, Accredited Nutritionist, Freelance like diabetes, heart problems and digestive
Nutritionist & owner of Rebecca Gawthorne issues. She has helped many clients with
- Dietitian & Nutritionist; a private Dietetic weight loss and encourages people to live
Consultancy in Sydney, Australia. the healthiest life they were created to!

A true foodie, fitness-freak and lover of You can follower her with over 113K others

summer & life, Rebecca helps motivate, from all over the world on Instagram at

empower and inspire people to live healthier @nourish_naturally and visit her website

lives through healthy natural eating and www.rebeccagawthorne.com.au

Rebecca Gawthornefood. Rebecca tailor-makes eating plans

MEAL PLAN
FOR WEEK 1 + 3

BREKKIE LUNCH SNACKS DINNER DESSERT

MON

Muesli w Roast pumpkin & Veggie sticks w Peanut satay chicken Homemade nice cream
fresh berries chickpea salad p.23 healthy hummus p.37 w veggies p.47 p.61

TUE

Green smoothie Tuna salad wrap Yoghurt tub Tofu stir-fry Baked apple muesli
p.9 p.23 p.47 p.61

WED

Sourdough w smashed Ricepaper rolls w Fresh fruit Grilled salmon fillet Du Chocolat
avo & rocket p.9 peanut sauce p.25 w salad p.49 banana bites p.63

THU

Chocolate porridge Zucchini & Sweet Super Greens Coconut Sweet potato fritters w Fruit salad
p.11 Potato Slice p.35 Juice p.37 yoghurt salad p.49

FRI

Eggs on toast w tomato Sweet zucchini soup Tropical smoothie Vegetable pesto pizza Pumpkin cheesecake
& mushrooms p.11 p.27 p.39 p.51 p.63

SAT

Coconut banana pancakes Roast veggie salad Nuts Treat meal Hot Du Chocolat
w passionfruit p.13 p.27 You've earned it girl!

SUN

Acai coconut bowl 2 x sushi handrolls Avo on wholegrain Veggie lasagne Sticky date banana cake
w fresh fruit p.13 p.39 p.51 p.65

All recipes were created specifically for The 4 Week Challenge by Rebecca Gawthrone.

4

MEAL PLAN
FOR WEEK 2 + 4

BREKKIE LUNCH SNACKS DINNER DESSERT

MON

Choc Banana Smoked Salmon 6 xTable Of Plenty Tofu with Veggie Homemade Tropical
Smoothie p.15 Salad p.29 Dark Choc Rice Crackers Slice p.53 Sorbet p.65

TUE

Date & Vanilla Spinach & Dukkha Golden Smoothie Mexican Chicken Bean Yoghurt with Fruit
Porridge p15 Omelette p.29 p.41 Salsa with Pita Bread p.55

WED

Super Fruit Ham Salad Sweet Potato Chips Baked Fish Sticky Date Muffins
Salad Bowl p.17 Sandwich p.31 p.41 with Salad p.53 p.67

THU Sweet Potato & Fruit & Yoghurt Almond & Pistachio Choc Nice Cream
Lentil Soup p.31 Dukkha Cous Cous p.55 p.67
Strawberry Chia Cups
p.17

FRI

Layered Muesli Avocado & Tuna Green Smoothie Healthy Homemade Fresh fruit
Fruit Cups p.19 Bean Salad p.33 p.43 Tofu Burgers p.57

SAT

Veggie Omelette Grilled Chicken Homemade Nut Butter Treat meal Blueberry Muffins
p.19 Salad Roll p.33 with Apple p.43 You've earned it girl! p.69

SUN

Chocolate Banana Fruit Salad with Yoghurt Coconut & Vanilla Thai Beef Salad Chocolate Fondu
Crepes p.19 Bliss Balls p.43 p.57 with Fruit p.69

Dietary Key GF EF DF V VG 5

GLUTEN FREE EGG FREE DAIRY FREE VEGETARIAN VEGAN

6

BREKKIEThme emaol sotf
important
the day!

Note: Cup/spoon measurements are based on Australian 7
& New Zealand standards. Please see conversion
chart on page 97 for more information.

8

Green Smoothie METHOD
1 Blend all ingredients together & enjoy!
Serves 1

INGREDIENTS
• H andful of fresh

kale & baby spinach
• 1 banana;

pre-sliced & frozen
• Fresh mint leaves
• 2 tsp chia seeds
• 2 tsp of Just Greens

(Vital Greens)
• 1 cup milk of choice
• Scoop of ice

GF DF EF VG

Sourdough with Smashed Avo & Rocket

Serves 1 METHOD
1 Toast sliced sourdough & top with mashed
INGREDIENTS
• 1 small avocado avocado, chopped rocket & sunflower seeds.

• 2 slices of
sourdough

• 1 tbs of toasted
sunflower seeds

• Small bunch of rocket

DF EF VG Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 9

10

Chocolate Porridge METHOD

Serves 1 1 Put milk and oats in saucepan
over a medium heat.
INGREDIENTS
• ½ cup of plain 2 Stir in Du Chocolat & enjoy.

rolled oats (gf)
• ½ cup milk of choice
• 2 tsp Du Chocolat

GF DF VG

Eggs on Toast with Tomato & Mushrooms

Serves 1 METHOD

INGREDIENTS 1 Cook eggs using your preferred
• 2 eggs cooking method.
2 Slice and chop mushrooms & tomatoes
• 5 button mushrooms
and cook on pan with a dash of oil.
• 4 cherry tomatoes 3 Stir in baby spinach & serve on

• H andful of baby sourdough with eggs.
spinach

• 1 slice of
wholegrain toast

DF V Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 11

12

Coconut Banana Pancakes
with Passionfruit Drizzle

Serves 1

INGREDIENTS METHOD

• 1 very ripe banana 1 Beat eggs & combine with
mashed banana & Natvia.
• 2 eggs
2 Cook on pan, flipping half way.
• ½ tsp 3 Sprinkle with coconut and drizzle
vanilla extract
with passionfruit pulp.
• 1 tbs
desiccated coconut

• ½ tsp of Natvia

• 2 passionfruit

GF DF V

Acai Coconut Bowl with Fresh Fruit

Serves 1

INGREDIENTS • Fresh fruit of METHOD
choice to top
For the acai: 1 To make the nut butter, place nuts into a
For the nut butter: blender & blend until butter consistency forms.
• 2 punnets
strawberries, frozen • Nuts of choice 2 Place into jar & refrigerate.
(try almonds, 3 Place frozen fruits, milk, acai powder,
• 1 ripe banana, cashews,
sliced & frozen walnuts etc) Natvia & nut butter in blender &
blend until smooth & creamy.
• 1 tsp Natvia 4 Spoon the mixture into bowls and
top with sliced fruit & coconut.
• 2 tbs acai
berry powder

• ½ cup milk of choice

• 2 tbs desiccated
coconut

GF DF VG Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 13

14

Chocolate Banana Smoothie

Serves 1 METHOD
1 Blend all ingredients together.
INGREDIENTS
• 1½ cups of

milk of choice

• 2 small ripe banana,
sliced & frozen

• 2 tsp Du Chocolat
• Handful of rolled oats

• Handful of ice

EF V

Date & Walnut Porridge

Serves 1 METHOD

INGREDIENTS 1 Put milk and oats in saucepan &
cook over a medium heat.
• ½ cup of plain
rolled oats 2 Add dates & vanilla & cook until dates soften.

• ¾ cup milk of choice

• 4 medjool dates,
deseeded &
chopped

• 1 tsp vanilla extract

• ¼ tsp Natvia

EF V Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 15

16

Super Fruit Salad Bowl

Serves 1 METHOD
1 Place fruit salad into bowl, and top
INGREDIENTS
with yoghurt and muesli.
• 1 cup of seasonal
fruit, chopped

• ½ cup yoghurt
of choice

• ¼ cup Table of
Plenty Muesli

EF V

Chia Cups with Stawberries

Serves 1 METHOD

INGREDIENTS 1 Place all ingredients in a bowl and mix well.
2 Pour into a glass and refrigerate
• 1 cup
milk of choice for 2 hours or more.
3 Top with fresh berries.
• ¼ cup chia seeds

• 2 tsp Natvia

• Fresh strawberries,
chopped
OR
berries of choice

EF VG Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 17

18

Layered Muesli Fruit Cups

Serves 1 • ½cup of strawberries, METHOD
tops removed and
INGREDIENTS chopped + 1 fresh 1 Pour ½ cup of muesli into your cup.
strawberry to top 2 Blend chopped strawberries
• ¾ cup of Table
of Plenty muesli • ¼ cup together in a blender until thick &
blackberries creamy. Pour on top of muesli.
• 1 small banana, 3 Layer with sliced kiwi, banana & blackberries.
peeled & sliced 4 Top with remaining muesli & single strawberry.

• 1 small kiwi fruit,
peeled & sliced

DF EF VG

Veggie Omelette

Serves 1

INGREDIENTS • Handful of METHOD
• 2 eggs baby spinach
1 Heat oil on pan and cook onion.
• 1 onion, chopped • 3 cherry tomatoes Add other veggies & cook.

• ¼ capsicum, • Olive oil spray 2 Whisk egg and pour into pan.
chopped Cook until golden, flip and serve.

• 3 mushrooms, sliced

GF DF V

Chocolate Banana Crepes

Serves 1 • 1 ripe banana METHOD
• 2 tsp Du Chocolat
INGREDIENTS 1 Combine all of the ingredients in a
• 1 egg blender and then place crepe batter in
the refrigerator for 1 hour or overnight.
• ¼ cup water
2 Heat a small pan sprayed with cooking
• ⅓ cup spray & evenly pour desired amount onto
milk of choice pan and cook for 30 seconds each side.

• ½ cup 3 Top with sliced banana.
oat flour

V Note: Cup/spoon measurements are based on Australian 19
& New Zealand standards. Please see conversion
chart on page 97 for more information.

20

LUNCH
Rteh-eeanfetregrinseoofno!r

Note: Cup/spoon measurements are based on Australian 21
& New Zealand standards. Please see conversion
chart on page 97 for more information.

22

Roasted Pumpkin & Chickpea Salad

Serves 2

INGREDIENTS • ½ large bag baby METHOD
spinach leaves
• 300g 1 Peel pumpkin, slice & bake in
butternut pumpkin • 1 tbsp sweet oven with drizzle of olive oil.
chilli, ginger &
• ½ red capsicum soy marinade 2 O nce cooked, remove from oven, allow to
cool and toss all the ingredients together.
• 1 red onion
3 Drizzle salad with 1 tablespoon of
• 1 x 400g tin of sweet chilli, ginger & soy marinade
chickpeas (washed
and drained)

• 1 tsp of ground
cumin seeds

• 1 cups of chopped
coriander

GF DF EF VG

Tuna Salad Wrap

Serves 1

INGREDIENTS • ¼ avocado, METHOD
mashed 1 Place ingredients inside wrap and roll.
• 1 wholemeal wrap
• Bunch of
• H andful of fresh parsley
baby spinach

• 1 small tin of
tuna, drained

• 1 tomato, sliced

• 3 slices of
tinned beetroot

• ½ carrot, grated

DF EF V Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 23

24

Rice Paper Rolls with Peanut Sauce

Serves 8 rolls

INGREDIENTS For the peanut sauce: METHOD

• 8 rice paper • 2 garlic cloves, 1 Dip one rice paper wrapper into a large
roll sheets crushed bowl of warm water for a few seconds.
Remove and place on tea towel.
• 1 cucumber, • 2 tbs sesame oil
sliced 2 Line vegetable & fillings on
• ¼ cup homemade rice paper and roll.
• 1 small peanut butter
capsicum, sliced (recipe pg.00) 3 Repeat with all rice paper rolls.
4 Blend sauce ingredients together
• 1 green capsicum, • 1 tbs fresh ginger,
sliced peeled & chopped until smooth & serve immediately
with rice paper rolls.
• 3 slices of lettuce • 1 fresh lime, juiced

• 1 medium carrot, • 1 tsp Natvia
peeled & sliced
• 2 tsp water
• ¼ cup fresh basil
leaves, minced

• ⅓ cup roasted &
salted peanuts

GF DF EF VG

Zucchini & Sweet Potato Slice

Serves 2 METHOD

INGREDIENTS 1 Heat oil in pan. Add garlic & opinion
& brown. Add mixed herbs. Remove.
• 1 zucchini,
thinly sliced 2 Add sliced veggies to pan and
cook just until tender.
• 1 sweet potato,
thinly sliced 3 Line a small pie tin with layers of sliced
veggies, onion mix and beaten egg.
• 1 large onion,
thinly diced 4 Bake in oven on medium until cooked
through and slightly crisp around edges.
• 6 eggs, beaten

• 2 cloves garlic,
crushed

• 1 tbs mixed herbs

• 1tbs olive oil

GF DF V Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 25

26

Sweet Zucchini Soup

Serves 6 METHOD

INGREDIENTS 1 Cook zucchini in stock & then
simmer for 10 minutes.
• 2 zucchinis,
chopped 2 Remove from heat, place in blender,
add corn & milk and blend until smooth.
• 4 cups
vegetable stock

• ½ cup
milk of choice

• 310g can
creamed corn

GF EF V

Roast Veggie Salad

Serves 2 For the dressing: METHOD

INGREDIENTS • ½ tsp olive oil 1 Preheat oven to 220˚C.
2 Toss pumpkin, sweet potato,
• 150g butternut • ½ tbsp
pumpkin, balsamic vinegar capsicum & onion with oil and
chopped spread in a single layer over tray.
• 1 tsp olive oil
• 1 sweet potato, 3 Bake until tender.
peeled & • 2 tsp Natvia 4 Mix dressing ingredients in a small
chopped
• 1 tbs fresh basil, bowl & pour over cooked veggies
• ½ capsicum, chopped once removed from oven.
sliced
5 Place veggies on spinach leaves in
• 1 spanish a salad bowl. Serve immediately.
onion, diced

• 1 small bag of
baby spinach

• Olive oil

GF DF EF VG Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 27

28

Smoked Salmon Salad

Serves 1 • 2 large handful METHOD
of mixed green
INGREDIENTS leaves (e.g. 1 Place all prepared salad
lettuce, baby ingredients into a bowl.
• 100g spinach, rocket)
smoked salmon 2 Mix through cooked quinoa and salmon.
• 1 tsp olive oil 3 Top with olive oil and lime juice.
• ¼ red capsicum,
chopped • S queeze of
lime juice
• ½ small red
onion, chopped

• ¼ cup
cooked quinoa

• Small handful
of sundried
tomatoes

GF DF EF

Spinach & Dukkha Omelette

Serves 1 METHOD

INGREDIENTS 1 Beat the eggs together with the milk.
2 Heat the olive oil in a pan & add
• 2 eggs
dukkah. Fry for 30 seconds and
• 2 tbsp then pour in the egg mixture.
milk of choice 3 Add spinach, cook and flip omelette.

• 1 cup baby
spinach

• 3 tsp Table of
Plenty Dukkah

• 1 tbs olive oil

GF V Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 29

30

Ham Salad Sandwich

Serves 1 METHOD

INGREDIENTS 1 Spread hummus onto bread.
2 Add sliced ham and salad.
• 2 slices
wholegrain bread

• H andful of leafy
green salad

• 2 sliced ham

• 1 tomato, sliced

• 3 slices of tinned
beetroot

• 1 carrot, grated

• 2 tbs hummus

• Bunch of fresh
parsley

DF EF

Sweet Potato & Lentil Soup

Serves 2 • 1 tbsp METHOD
tomato paste
INGREDIENTS 1 Saute onion and garlic in pot.
• 2 sprigs parsley, Add carrot, sweet potato and
• 1 onion, chopped celery and cook for 5 minutes.
chopped
2 Stir in lentils, stock and tomato paste.
• 1 clove garlic, 3 Bring to the boil, cover and simmer for
crushed
30-35 minutes, stirring occasionally
• 1 carrot, diced 4 Add parsley

• ½ sweet
potato, diced

• 1 stick celery,
diced

• 80g red lentils

• 2 cups vegetable
stock or water

GF VG Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 31

32

Avocado & Tuna Bean Salad

Serves 1 For the dressing: METHOD
• S queeze of fresh
INGREDIENTS 1 Combine tuna, beans, tomato,
lemon juice greens and avocado in a bowl.
• 1 mini tin
3 bean mix • ½ tsp grated 2 In a small bowl, mix all dressing
lemon rind ingredients together and
• 1 small tin tuna pour over tuna mixture.
• ½ tbsp
• 1 tomato, chopped basil
chopped
• 1 tbsp
• ¼ avocado, natural yoghurt
sliced

• Small bowl of
mixed greens

EF

Grilled Chicken Salad Wrap

Serves 1 METHOD

INGREDIENTS 1 Grill chicken. Remove from
grill and thinly slice.
• Palm size portion
of cooked chicken 2 Spread avocado onto roll
breast, grilled and fill with chicken and salad.

• 1 wholegrain Note: Cup/spoon measurements are based on Australian
wrap or roll & New Zealand standards. Please see conversion
chart on page 97 for more information.
• H andful of leafy
green salad

• C herry tomatos,
sliced

• 3 slices of
tinned beetroot

• 1 carrot, grated

• ¼ mashed
avocado

DF EF

33

34

SNACKS
Feeling peckish?

Note: Cup/spoon measurements are based on Australian 35
& New Zealand standards. Please see conversion
chart on page 97 for more information.

36

Veggie Sticks with Healthy Hummus

Serves 1 METHOD

INGREDIENTS 1 Blend chickpeas, tahini, lemon
juice, water, cumin, garlic in a food
• 400g canned processor until combined.
chickpeas,
drained 2 Gradually pour the olive oil while
blending until smooth and fluffy.
• 1 small lemon,
juiced 3 Serve with your favourite
chopped veggies.
• ¼ cup water

• 2 tbsp tahini

• ½ tsp cumin

• 2 cloves garlic,
crushed

• 2 tbsp olive oil

GF DF EF VG

Super Greens Coconut Juice

Serves 1 METHOD
1 Place all ingredients into high speed
INGREDIENTS
blender & blend until combined.
• 1 cup
coconut water Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
• 1 small bunch of chart on page 97 for more information.
kale, chopped

• ½ small bunch
of spinach

• 3 stalks celery

• 1 apple, cored
and chopped

• 1 pear, cored
and chopped

• ½ lemon, juiced

• 2 tsp Just Greens
(Vital Greens)

GF DF EF VG

37

38

Tropical Smoothie METHOD

Serves 2 1 Place all ingredients (except for the
coconut) into a blender & blend together.
INGREDIENTS
• 1 mango, 2 Pour into a glass & top with the coconut.

peeled & sliced

• 1 passionfruit

• 1 ripe banana, pre
sliced & frozen

• 2 tbsp yoghurt
of choice

• 2 tsp chia seeds

• 3 ice-cubes

• 1½ cups
milk of choice

• 1 tbsp desiccated
coconut

GF EF VG

Avocado on Wholegrain

Serves 1 METHOD
1 Toast bread and top with avocado and a
INGREDIENTS
• A vocado, sliced drizzle of olive oil and seasoning of choice.
• 2 pieces

wholegrain bread
• 1 tsp olive oil

DF EF VG Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 39

40

Golden Smoothie METHOD
1 In a blender, combine all
Serves 1
ingredients until smooth.
INGREDIENTS
• ½ bunch spinach

• ¼ cup yoghurt

• 1 red delicious
apple, chopped

• 1 cup chopped
mango, fresh
or frozen

• ½ tsp Natvia
• ½ cup water
or coconut water

• 1 tsp of Just Greens
(Vital Greens)

GF EF VG

Sweet Potato Chips METHOD

Serves 1 small bowl 1 Spray sweet sliced sweet potato
with oil and sprinkle with mixed herbs.
INGREDIENTS
• 1 sweet potato, 2 Bake in oven until crispy.

sliced
• Oil spray
• Mixed herbs

GF DF EF VG Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 41

42

Green Smoothie

Serves 1 • 1 tsp chia seeds METHOD
• 1 tsp Vital Greens 1 In a blender, combine all
INGREDIENTS • ½ tsp Natvia
ingredients until smooth.
• 1 frozen banana,
peeled and sliced

• Handful of
baby spinach

• 1½ cups milk
of choice

GF EF VG

Coconut & Vanilla Bliss Balls

Serves 15 balls • 2 tsp METHOD
vanilla extract
INGREDIENTS 1 Place all ingredients into a high speed blender
• 2 tsp Natvia excluding coconut & blend until combined.
• 1 cup walnuts,
chopped • ½ cup 2 Roll into balls with hands and
desiccated coconut coat with coconut.
• 1 cup deseeded
medjool dates,
chopped

• 1 tbsp
coconut oil

GF DF EF VG

Homemade Nut Butter with Apple

Serves 15 balls METHOD

INGREDIENTS 1 Place nuts into a blender & blend
until butter consistency forms.
• 100g of nuts of
choice(try almonds, 2 Slice apple and spread with nut butter.
cashews, walnuts etc)

• 1 apple

GF DF EF VG Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 43

44

DINNER
Timaedteolicuinouwsinddiswhi!th

Note: Cup/spoon measurements are based on Australian 45
& New Zealand standards. Please see conversion
chart on page 97 for more information.

46

Peanut Chicken with Veggies

Serves 2

INGREDIENTS • 1 tbs fresh ginger, METHOD
peeled & chopped
• 100g chicken, skin 1 Pan fry chicken with a dash
removed & diced • 1 fresh lime, juiced of oil & steam veggies.

• 2 cups mixed • 1 tsp Natvia 2 Blend sauce ingredients together, pour
veggies of choice onto cooked chicken & serve with veggies.
for steaming

For the peanut sauce :
• 2 garlic cloves,

crushed

• 2 tbs sesame oil

• ¼ cup homemade
peanut butter
(recipe pg.00)

GF DF EF

Tofu Stir-fry

Serves 2 • 1 tbs fresh METHOD
grated ginger
INGREDIENTS 1 In a skillet, cook garlic, ginger & natvia in oil.
• ¼ tsp Natvia 2 Add veggies & tofu & cook.
• 1 pack tofu (150g)
• 1 clove garlic Add sesame seeds.
• 2 cups roughly 3 Serve on a bed of brown or black rice.
chopped green • 3 tbs
beans seasame seeds

• Small head
of broccoli

• ¼ butternut
pumpkin

• 1 small onion

• 1 small carrot, sliced

• 1 cup capsicum,
chopped

• 2 tbsp sesame oil

GF DF EF VG Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 47

48